This Unmillennial Life: Recent Episodes

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Ashwagandha offers several health benefits based on both traditional use and modern scientific research, including a role as an adaptogen to help with stress. This podcast covers the basics of what you need to know about this ancient medicinal herb.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES Ashwagandha, an ancient medicinal herb from Ayurvedic tradition, offers several health benefits based on both traditional use and modern scientific research:

• Stress Reduction: Ashwagandha is well-known for its adaptogenic properties, which help the body manage stress. Studies have shown it can significantly lower cortisol levels, reducing stress and anxiety.
• Improved Sleep: Its calming effects and influence on GABA systems might contribute to better sleep quality. Some research indicates ashwagandha can help with insomnia by promoting relaxation.
• Cognitive Function: There's evidence suggesting ashwagandha may enhance memory, cognitive function, and attention span due to its neuroprotective effects.
• Physical Performance: It's been linked to increased muscle strength, endurance, and recovery after exercise. This is likely due to its anti-inflammatory effects and ability to reduce exercise-induced stress.
• Hormonal Balance: In men, it might increase testosterone levels and improve fertility. In women, it can help balance hormones, potentially aiding in conditions like PCOS.
• Immune System Support: Ashwagandha has immunomodulatory effects, meaning it can help regulate the immune system, potentially beneficial for autoimmune conditions.
• Anti-inflammatory and Antioxidant: It contains compounds that fight inflammation and oxidative stress, which might benefit chronic diseases associated with inflammation.
• Mental Health: Preliminary studies suggest it might have potential in managing depression, possibly by influencing neurotransmitter activity in the brain.

While ashwagandha has many touted benefits, it's important to use it under guidance, especially considering potential interactions with medications or existing health conditions. Always consult with a healthcare provider before starting any new supplement regimen.

LINKS MENTIONED IN THIS EPISODE * The Adaptogens Episode * The Glutathione Episode

• NOW Foods Website (use REGAN at checkout for a 20% discount through the end of 2024) *Offer valid through 11:59 PM Central Standard Time 12/31/24. Offer valid only on nowfoods.com. Prices are as shown. Some exclusions apply. Must use coupon code REGAN in the Promotion Code field at checkout. While supplies last at nowfoods.com. This offer does not apply to applicable taxes or shipping and handling. Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

• Regan's "Fave Supplements" list on Amazon (affiliate links)

• NIH Dietary Supplement Fact Sheets Database

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

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Bitcoin has been around for many years, but its recent surge in pop culture conversation has many people wondering about Bitcoin basics. While today's episode should not be construed as financial advice, it is an excellent introduction to Bitcoin and why cryptocurrency is worth learning more about.

SHOW NOTES Bitcoin Basics Questions Covered In This Episode: * What is Bitcoin? * When/How did Bitcoin come into existence? * How does Bitcoin have value? * Why would anyone want to convert their cash (aka "fiat currency" or "dollars") to crypto? * Why is the dollar inflationary but Bitcoin is not? * What's the easiest way to get started investing in Bitcoin?

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, Bitcoin for dummies, Bitcoin basics

SOCIAL LINKS: * This Unmillennial Life Podcast Facebook Group * Regan’s Instagram

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Perimenopause can be a confusing time as our bodies change and our nutrition needs change accordingly. This podcast episode features a discussion between two registered dietitians clearing up the confusion about how much protein women need to aim for during perimenopause.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE Jenna Braddock, RDN, ACSM-CPT

• Website
• Instagram
• The Enneagram Episode

The 2 formulas Jenna mentioned for calculating potential targets for daily consumption of protein:

• 1.0 - 1.2 grams of protein per kilogram of body weight
• 1.0 gram of protein per pound of body weight

SPONSOR LINKS MENTIONED IN THIS EPISODE :ratio protein dairy snacks (25 grams of protein per serving, the most in the dairy aisle!)

• Website (with product locator)
• Instagram

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, protein, perimenopause,

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THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE Previous Episodes with Dr. Chris Mohr:

• The Sleep Recovery Episode
• The Rucking Episode
• The Kids and Concussions Episode
• The Crossfit Episode

Self-Testing for Omega-3 Status:

• Omega3Test.com
• OmegaQuant.com

Regan's Recommendations for Omega-3 supplements with ~1000 mg (1 g) of combined EPA/DHA and "No Fish Burps":

• Life Extension Mega EPA/DHA
• Nordic Naturals Ultimate Omega, Lemon Flavor
• Pure Encapsulations O.N.E. Omega - Fish Oil Supplement

Additional Omega-3 links:

• Javaid M, et al. (2024). Bleeding risk in patients receiving omega-3 polyunsaturated fatty acids: a systematic review and meta-analysis of randomized clinical trials. J Am Heart Assn. 13: e032390.
• Omega-3s and Bleeding Risk (handout)
• Lee Y, Lee L, Zhang L and Zhou Q. (2024). Association between fatty acid intake and age-related macular degeneration: a meta-analysis. Front. Nutr. 11:1403987.

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * $50 discount at Nutrisense with code REGAN50 * 10% discount at YourColorGuru with code REGAN

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

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THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE * On-the-ground reporting in western North Carolina via @TheEllieTimes * Hurricane Helene Recovery - Amazon Wish List

Guest: Shani Gailbreath

• Website: https://shanigailbreath.com/
• Instagram: https://www.instagram.com/shani.gailbreath
• Products Mentioned In Episode
  • Tatcha Vitamin C Serum
  • Caudalie Beauty Elixir Face Mist
  • Fresh Vitamin Nectar Antioxidant Glow Water
  • NARS Radiant Creamy Concealer
  • Nutrafol for Hair
  • Moroccanoil Dry Scalp Treatment

Regan's Current Fave Skincare and Haircare:

• The Ordinary Face Serum Set (Hyaluronic Acid, Niacinamide, Squalene Oil)
• Revolution Skincare Vitamin C Serum
• EltaMD UV Clear Face Sunscreen SPF 46 Oil Free Sunscreen with Zinc Oxide
• Juice Beauty Hydrating Lightweight Formula Oil-Free Moisturizer
• ORIBE Gold Lust Repair & Restore Shampoo
• ORIBE Gold Lust Repair & Restore Conditioner
• Oribe Dry Texturizing Spray
• Gillette Venus Dermaplaning Tool

Previous Related Episodes: * The Endocrine Disrupting Chemicals Episode * The Cleaner Beauty at the Drugstore Episode

GET YOUR FREE GUIDE TO DRUGSTORE CLEANER BEAUTY BUYS

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * $50 discount at Nutrisense with code REGAN50 * 10% discount at YourColorGuru with code REGAN

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

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While GLP-1 drugs like Ozempic and Mounjaro are popular for their effect on weight loss, some experts are concerned not enough is being done to help patients achieve the behavior change needed for long-term success. Today’s episode features an expert discussion on the neuroscience that creates lasting behavior change.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE Previous Related Episodes:

• The Probiotics and Metabolism Episode
• The Ozempic Episode

Updated Easy Sourdough Instructions on This Baking Life

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * $50 discount at Nutrisense with code REGAN50 * 10% discount at YourColorGuru with code REGAN

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

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Postbiotics are beneficial "inactive" organisms. In this episode, we discuss both what postbiotics are and how they support overall immunity.

What are Postbiotics? You've likely heard of pre- and probiotics, but the term "Postbiotics" may be less familiar. As a promising new tool to support immune health, postbiotics are unique. They aren't actually "live active" organisms. Instead, postbiotics are beneficial "inactive" organisms. In this episode, we discuss both what postbiotics are and how they uniquely support overall immunity.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE 2024 Listener Survey

ImmuseHealth.com

Where to find Immuse

Twitter (X): @Immusehealth

Instagram: @Immusehealth

Facebook: @Immusehealth

YouTube: Immuse Health YouTube

PREVIOUS PODCASTS MENTIONED IN THIS EPISODE no. 118 - The Probiotics and Metabolism Episode

no. 46 - The Probiotics and Prebiotics Episode

no. 130 - The Gut-Skin Connection Episode

ODDS & ENDS MENTIONED IN THIS EPISODE Kara and Nate on YouTube

DailyDrop

White Collar on Netflix

Google Lens

COMMERCIAL LINKS MENTIONED IN THIS EPISODE YourColorGuru.com - Coupon Code REGAN for 10% off

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, nutrition, midlife wellness

NEVER MISS A NEW EPISODE!

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Thanks for helping me plan for future episodes of This Unmillennial Life. This short survey won't take long! https://thisunmillenniallife.com/2024survey/

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Blessing bags are care packages filled with essential items and small comforts that are distributed to individuals experiencing homelessness or facing difficult circumstances.

The contents of blessing bags can vary but often include items such as non-perishable food items, water bottles, hygiene products (like toothpaste, toothbrushes, soap, and hand sanitizer), socks, gloves, hats, tissues, sunscreen, lip balm, and other items that can help address immediate needs.

I was inspired to create my own Blessing Bags after learning about them from my friend Sally at Real Mom Nutrition. She's my guest on this episode of This Unmillennial Life.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE * "How To Make Blessing Bags" by Sally at Real Mom Nutrition * Sally's Spring/Summer meal plan: https://www.realmomnutrition.com/meal-plan-spring-summer/ * Sally's Fall/Winter meal plan: https://www.realmomnutrition.com/aldi-meal-plan-winter/ * The Feed-a-Friend program: https://www.realmomnutrition.com/students-help-fight-hunger-feed-a-friend/ * The Enneagram Episode * Kara and Nate's YouTube Channel

COMMERCIAL LINKS MENTIONED IN THIS EPISODE YourColorGuru.com - Use Coupon Code REGAN for a 10% discount

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, blessing bags

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Did you know the order you eat foods could impact how effectively your body utilizes it? Is when you eat as important as what you eat?

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE Nutrisense:

• Nutrisense Blog
• $75 off offer (*affiliate)

Previous Episodes:

• The Ozempic Episode
• The Probiotics and Metabolism Episode

Odds and Ends Ending:

• Free CEUs for Registered Dietitians by Melissa Joy Dobbins of SoundBitesRD.com

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * Your Color Guru – use code REGAN for 10% off

EPISODE SUMMARY EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

What Is Meal Sequencing? Have you ever considered that the order in which you eat food could impact how effectively your body utilizes its nutrients? Welcome to the world of meal sequencing – an art and science that goes beyond just what you eat, to when you eat it or rather, in what order you eat it.

Is meal sequencing the same as food sequencing? For the most part, yes. Meal sequencing is the strategic ordering of eating different food groups at different times within a meal to optimize digestion and establish more stable blood glucose levels.

What food order do people use if they're focusing on Meal Sequencing? Experts recommend starting the meal with protein or fat (plus fiber, if possible) in the form of a small appetizer or salad rich in non-starchy carbohydrates (i.e. non-starchy vegetables.) Starting in this specific order as a part of the meal sequence has been shown to increase GLP-1 production. Next, the main course typically consists of eating protein first, followed by carbohydrates, with most experts recommending whole grains, based on their fiber content. Opting for dessert at the end of a meal, rather than on its own, also may help avoid a higher blood sugar spike and better overall glucose response.

What are the benefits of Meal Sequencing? Eating in this particular order may

• Improve digestion
• Stabilize
• Blood sugar levels
• Provide sustained energy
• Weight loss or fat loss

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

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In this episode, you'll learn about the FDA-cleared medical device that's been shown in clinical trials to reduce the risk and severity of brain injury in athletes.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE * Q30.com - use code REGAN for 10% off * Alcohol Minimalist Podcast * The Sober September Episode * The Kids and Concussions Episode (Part 1) * The Kids and Concussions Episode (Part 2) * Athletic Brewing Company

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * Your Color Guru - use code REGAN for 10% off

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, teen athletes, repetitive head impact, concussion prevention

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

0:00 If your skin doesn't know whether to breakout or wrinkle, if you're caught between planning the third grade class party and researching retirement plans or if you want to work out with the idea of CrossFit makes your 40 Something knees a you've come to the right place. Welcome to This Unmillennial Life.

Regan Jones 0:24 I'm your host, Regan Jones, and welcome to today's show. So this episode kicks off the second half of season seven, it is hard to believe that we are now in real-time going into the year 2024. That this is the seventh season of the podcast. As I have said a numerous times over the last couple of years, it's been a rocky couple of years, for me, and for many of us who has it not been a just a strange, strange time for but we hopefully continue to get back into whatever our newest normal is, and I'm hopeful for 2024 that it is going to be better than ever. Okay, so kicking off 2024 We're not going into any nutrition topics. Although I will give you a preview to tell you that I am about to hop on a plane in the next couple of days to head to an international nutrition conference. I haven't been back to this international nutrition conferences hasn't been held internationally since 2020. just mere weeks before the world sort of shut down was the last time that I attended this nutrition conference on an international scale. It was domestic last year and I attended it. But attending this nutrition conference often gives me some really, really challenging ideas about new nutrition and food topics to bring to you here on the podcast. I'm excited about that. But to kick off season seven, part two, we're actually talking about something that is completely really unrelated to nutrition, this could be filed under fitness, this could be filed under parenting, or just information that you likely have never been presented with. And that is the information about how a new FDA cleared device and it's actually not that new. You're gonna hear that here in the podcast, but it's new to many of us, an FDA cleared device is helping to reduce the injury problems, whatever you want to say associated would with repetitive head injury. Okay, I'm using the updated terminology right here in the beginning of the episode, because I already have the luxury of having gone through this interview and listen to all of this information. You'll listen to me start this episode, and my interview with my guest talking about concussion. And many of you probably if you have teen athletes or collegiate athletes that are in your family or even young athletes, you probably talk in terms of concussion and concussion prevention. We've had episodes related to concussions here on the podcast. But I think today's guest is a phenomenal job of helping us understand that the long term risks for our brain health is not just related to a once or twice, you know, incidents of concussion, but it's about this repetitive head injury. And my guest today is going to talk about how the topic that we're talking about the Q-Collar helps to seatbelt in an athlete's brain to help reduce the trauma associated with repetitive Head Impact. Okay, so joining me in today's episode is Suzanne Williams. Let me tell you a little bit about Suzanne. Suzanne is currently the vice president of sports marketing at q 30 innovations and they are the maker of today's topic, the Q-Collar at Q30 Innovations. Suzanne manages the company's relationships with professional and college athletes. And here's a little bit of Suzanne's background that I connect on a deeper level prior to q 30. She spent 17 years as an executive at Under Armour ating and it's transitioned from a startup to a globally recognized brand. And I say that I connect with that because Suzanne and I had a nice little conversation about Auburn University being one of the first, you know, universities to kind of take up Under Armour and many of you know or maybe you do or doubt that I'm an Auburn grad and I hope that if any of your Alabama grads don't lose you just with that acknowledging or or even Georgia grads, I've come to realize that even University of Georgia people don't necessarily like Auburn folks as much as I wish that they did. But anyway, so that was something that we connected on because I vividly remember when Auburn made that transition over to Under Armour and so she has just an extremely impressive background. She is also a mother to to young athletes, and I think that what you're going to hear in today's episode is just the vital importance of understanding what tools are available specifically the Q-Collar

5:00 as a tool to reduce the potential impact for head injury and repetitive head impact on our athletes. Okay, so with that, I'll say Suzanne, welcome to the show.

Suzanne Williams 5:12 Thanks, Regan. I'm so excited to be here.

Regan Jones

Thank you so much for joining me. This is one of those interviews that as I told you, before we started recording is way overdue. And the reason it's overdue as listeners of this podcast, no, you know, this podcast is called This Unmillennial Life, which translates to mostly my Unmillennial Life, things that are happening in my life, kids, you know, things, people who listen to the show, you've heard me talk about my children, they've kind of actually grown up here on the show, and I've done an episode in the past about concussions. And from a nutrition standpoint, and Suzanne, I don't know that, you know, we didn't mention it ahead of time. I'm a registered dietitian. So we've talked about, you know, concussion protocol, the importance of

5:56 omega threes and even discussed creating on the podcast, you know, just in terms of that aspect. But one of the most important things that we've done, I think, in our family's life, is get a Q-Collar for my older son, who is a lacrosse player to wear after he experienced his first concussion. And as I was telling you, and I'll say to the listeners, you know, when people see this Q-Collar that my son wears, they will inevitably ask, what is that thing around your son's deck, and I'm able to tell them, It's a Q-Collar, I'm able to tell them, you know, that it's really intended to reduce his risk for concussion, but I cannot tell them how it works. So that's what you're gonna do here today, that and more is help listeners understand that because I have so many listeners who are in a similar position to me with sons and daughters that are playing lacrosse, that are playing football in a number of different sports hockey, for instance. And I really want to to help get this on their radar and help them understand. So unpack for us. How does the Q-Collar work?

Suzanne Williams

Yeah, it's a great question. And I'm excited to kind of give you the 32 second download. Because it's when you look at it, you know, it doesn't easily explain how it's working. But to give you a little bit of background on the Q-Collar, it's a class to medical device. It's FDA cleared, so it's safe, and it's effective. And what most people don't know about it is that it was actually inspired and designed to help war fighters in Afghanistan. So that was the real need for it. The US military came to a group of doctors and said, Look, our war fighters on the battlefield are experiencing high rates of TBI, traumatic brain injury, and they said, Can you build us a better helmet. And one of the doctors said, it's not the helmet, right? The helmet protects your skull from fractures, we need to make a device that protects the brain from brain slosh. Because when your brain moves within your school, that's where the injury occurs. And so this doctor said, I need to come up with an idea to create a seatbelt for the brain. And so he started focusing on jugular vein compression, which is how the Q-Collar works. So blood goes up in your head like normal, there's no changes there. But the Q-Collar puts slight pressure on the muscles outside of your jugular vein. So that's like right below your ear right behind your ear. That pressure is about the same as a necktie. So what it's doing is as bloods recirculating back to your heart, it's just compressing that jugular vein slightly, and it's leaving a backfill of about two or about one teaspoon of blood in the veins around your brain. And by doing that, it's helping to eliminate the extra space in your skull, that allows your brain to slosh. So your brain is a gelatinous material, and it sits in a bed of fluid. And when you move it moves within your skull. So it doesn't matter what helmet you're wearing. And it doesn't matter what plane surface you're on. If there's an impact, your brain can slosh within your skull. And that sloshing is what causes the injury. By backfilling that teaspoon of blood in the veins around your brain is essentially eliminating that extra space. And it's locking your brain in like a seatbelt, or like an airbag or think about bubble wrap, you know, we're bubble wrapping around your brain. So when you do have an impact, there's less opportunity for your brain to slosh, which means there's less opportunity for your brain to be injured.

Regan Jones

So the science is fascinating, and I appreciate you going through the detailed explanation of how it worked. I knew that there was something to do with the compression and blood flow, but I never really understood how that was helpful. Let so let me ask a couple of clarifying questions. When an athlete wears a Q-Collar and there is this the seatbelt for their brains, this slight bit of compression, do they notice anything different you know just in terms

10:00 of like cognitive ability, you know, like you think about like, is this? Does this feel any different to them when they're wearing the Q-Collar?

Suzanne Williams

Great question. So part of the FDA approval process was that we had to, you know, confirm that that slight amount of pressure has no adverse effects on you. So no, you won't feel it. So blood goes up like normal. You don't feel any different with that slight backfill, it doesn't change your heart rate, it doesn't change your blood oxygen levels, it doesn't change your reaction time, you don't notice it. It's essentially like you're sitting at a church service or at a wedding wearing a necktie. It's that same amount of pressure. In fact, people compress their jugular vein all the time, and you don't know it. So if you yawn, you're compressing your jugular vein. If you sleep on the side of your body at night, you're compressing that side that's down, you know, closest to the bed. If you raise your arm above your head, you're actually compressing your jugular vein on that side. So compressing your jugular vein is not new, it's not foreign. We're just creating a consistent compression so that, you know that blood just helps backfill slightly, but it doesn't change the way you feel. Sometimes athletes will say, you know, the first week or so that they're getting used to the device. They feel a heightened sense of clarity, they said this, and this is open up a little bit. They definitely feel more alert, they feel a little bit more clear headed. But there's there's no you know, biological changes that are negatively impacting your body.

Regan Jones

Okay, so a couple of other questions. Well, and one just small question, I assume that it's that jugular compression that makes the Q-Collar different than you know any other helmet or like a skullcap or any of the other, you know, things that are out there that are marketed as having an ability to, you know, protect the brain is that the main difference? That is the main difference. So we are the only device we are, like I said, at class to medical device, we are the only device on the market that has FDA clearance. And that shows it's safe. And it's actually protecting your brain. It's protecting your brain structure. I think there's a lot of confusion around you know, protecting your brain and protecting your skull. And we actually can protect you from the inside out. I have experience with some different things that I know go through FDA clearance in terms of medical devices. And without going into any needless detail about that the question that I have for you is I know with some things, there's been clinical trials that were done. So how was how was the Q-Collar validated for this FDA clearance?

Suzanne Williams

Yeah, great question, because a lot of people get confused by FDA clearance and FDA approval. So this is a class two medical device that's cleared by the FDA, they essentially mean the same thing. It's just that this is a class two device, which means it's low-risk. It's noninvasive, so it gets a clearance marker, high risk, invasive devices get approval, so think like a stent inside your heart, right? Those are higher risk devices. So this is a class two device which gets cleared. And that clearance process was really extensive. So the FDA got involved, took about five years for them to clear the device. They analyzed and looked at all of the clinical trials and the independent, peer reviewed and published studies that were done over 25 are done over a 10 year time span. And what they had to do in order to clear it is they had to prove that number one it was safe for you to wear, which it is and then number two, they had to prove that it was effective. It was actually doing what the claims were saying. And so one of the clinical trials that they really looked at the hardest was done out of the Cincinnati Children's Hospital. They found over 450 high school athletes, boys and girls, this is important because a lot of studies exclude females. As females add so many different variables to studies they can impact the outcome. So a lot of clinical trials will exclude women. The group that was doing this clinical trial was adamant that females had to be involved because of the high rate of TBI in women's soccer. They found soccer athletes, football athletes and ice hockey athletes. They MRI all their brains. So they got a baseline image of their brains. All the athletes were accelerometers. And this was done so they could assess the impacts the athletes were experiencing and the impacts they were giving so they could monitor. You know how hard how much G force their body was absorbing. And then half of those student athletes were giving Q-Collar and half or not, and they went out and played their entire seasons. And at the end of the year, they re MRI their brains and they looked at the changes in the white brain matter and

15:00 what they found were of the athletes that were wearing the Q-Collar 77% showed zero changes in their white brain matter, meaning their brain structure had not changed from the beginning of the season to the end. But for the athletes not wearing the Q-Collar 73% saw significant changes in their white brain matter. While this is important to really clarify for folks because people get really confused about concussions versus repetitive head impacts. So concussions are a subjective diagnosis, meaning there's no reliable test that proves you had one or you did it, right. So typically, it's diagnosed by an athlete symptoms. So meaning an athlete has to have a symptom for them to be diagnosed. from a research perspective, you can't study something that's subjective. So the FDA, along with these research groups agreed that using MRI DTI scans and that actually looked at your brain structure was the best way to figure out if your brain had experienced any injury, regardless of whether you had a symptom or not. Why? Now, after a football practice, we hear a lot of kids say, I'm always headachy after practice, while you're headachy, because your body has been absorbing repetitive head impacts, or athletes will say I got my bell rung, but I didn't get concussed or I felt foggy, or I woke up the next day and I was just a little bit lethargic. Those are all symptoms of repetitive head impacts. But they aren't strong enough to be diagnosed with a concussion. So by using the MRI DTI scans, they were absolutely able to see the most minut changes in the brain structure, regardless of whether an athlete had any symptom associated with it. So that is how the FDA use the clinical trials to show that the device actually protects the brain structure from changes.

Regan Jones 17:02 I know that Q callor mentions in some of its material, repetitive Head Impact, like what you've just detailed, I'm assuming now from hearing this, and this is really honestly all very enlightening and new to me because I you know, you heard me at the beginning of this interview kind of really focusing on this one concussion that my son had had. And now I'm like really thinking? Uh, wow, I hadn't even thought about it's it's from practice to tournaments, to games, it's everything that's happening. Is that why the focus is there for Q Callor? Is this repetitive Head Impact? Potential?

Suzanne Williams

Yes, right. And so here's what I always do this comparison to athletes and to athletic trainers and team positions and agents and kids is, you know, it's not one cigarette that compromises your health, right? It's years and years of cumulative use. It's not one sunburn that compromises your skin health, it's years and years of cumulative overexposure to the sun. That is the way you have to look at repetitive head impacts. It is not one hit necessarily, that's going to change it for everybody. But the years and years of cumulative impacts that add up over time, that slowly chip away at your brain structure can really affect your brain health. And so there's been numerous studies done and in fact, doctors and researchers independent of us obviously have come out and said, you know, they're not linking CTE to concussions, they're linking CTE to repetitive head impacts. It's the cumulative effect of taking repetitive hits to your brain that add up and they compromised the brain structure. And so from our perspective, if we can limit the RHI, the repetitive head impacts that are impacting your brain structure, we can limit the injury, whatever that injury is, is that injury, a diagnosed concussion? Is that injury, a headache? Is that injury feeling like you got your bell rung? Is that really an emotional change? So what we also remind athletes and doctors remind patients this is well, you know, when you have a traumatic brain injury, your symptoms can include physical things like headaches, aversion to light, you know, feeling nauseous, but they can also include emotional changes, depression, anxiety, mood swings, irrational behavior, your emotions are housing, your frontal lobe. And so when you compromise that structure, you're adding emotional changes, in addition to physical changes. And that is what we really talk to athletes about you want to protect that brain structure as much as possible.

Regan Jones

Yeah, I think that's one of the things that my perception is has really gotten on the radar of so many parents. Just understanding now, the long term risk for some of the things that you talk about some of the emotional issues that can that have inevitably come up with players who

20:00 have experienced these repetitive head impacts. So a couple of other questions that come to mind. Well, first and foremost is a very practical question. I admitted that my son has been wearing a Q-Collar for a couple of years. But you know, equipment wears out, you know, is there a timeframe? Should we have a Q-Collar? I'm thinking about - Well, he's bigger now than he was before. And this was not something that I had initially thought about asking you, but are there guidelines into when you should get into a new one? How do people understand the fit? kind of walk us through that a little bit.

Suzanne Williams

Yeah, great question again. So the way the Q-Collar works is, it's got a spring that gives it the right amount of compression or pressure to put on your jugular vein to give you the right amount of protection. That spring has about a two year lifespan two to three, depending on how often you open and close it depending on how often you use it. This was clear this was a part of the FDA clearance. So this was studied, how often you open and close it how often you wear it affects at some point that springs you know, compressive nature. So there's a measuring tool that comes with every Q-Collar, all you have to do is every time you put it on or once a season or you know, once a year, you just want to use that measuring tool, because it'll show you if the tips are in the correct place, you're getting optimal amount of compression, you're getting the optimal amount of pressure. If those tips move outside, then that just means that the spring has probably worn out and need to get a new one. The other thing that I would tell you though, is most kids outgrow it long before they wear it out. So you know, it's just like cleats, you know, if your son you know is 150 pounds in eighth grade and then by 10th grade ease 175 pounds, you know there's a good chance that his neck has gotten bigger. And so you just want to keep measuring it to make sure that a the spring is still healthy and be your son or daughter doesn't need it to go up a size based on growing.

Regan Jones

Okay. And on the Q-Collar website. Are there guidelines for you know, a kid whose 250 pounder versus you know, 150 pound or like there are there guidelines and how people can know which size to buy.

Suzanne Williams

Yeah, there are but the easiest way to do it is if you have a soft measuring tape at your house, you take a soft measuring tape, and you want to measure the very middle of their neck. So that's the skinniest part of their neck. You want to have their chin straight or down so that the neck muscles are relaxed, then you measure a second skin measurement. So it's not so the measuring tape is snug, it's very tight against the neck, that measurement will correlate to a size. So my neck measures about 11 and a half inches, I wear a size 11. And you typically go down because the Q-Collar fits like a cuff, you know there should be a two inch gap in between the two tips. And that gap is so that the pressure is off your trachea is off your windpipe. So it fits like a cuff that measurement will align to a size. And most athletes, you know, they'll get there if they get a dress shirt made and there are size 16 and a quarter dress shirt they would wear a size 16 Q-Collar.

Regan Jones

Okay. Okay, very, very helpful. I know that's one of the things that's going to be on the minds of parents. One other thing that I would ask I'm just curious, if you know are Is there any type of movement within different athletic communities to begin to make this an across-the-board requirement? You know, mouthpieces are required. I know in the lacrosse community, there has been an upgrade in what's required in terms of chest protection. You know, like for cardiac protection, if someone gets hit in the chest? Do you know if within any of the athletic communities there's a move toward making this something that they you know, require for kids to wear?

Suzanne Williams

You know, you know, that's our hope one, you know, at some point that does happen. I think right now, you know, we're new enough. Most most teams and leagues look at it like they want their athletes be educated on it, and then they can make the decision for themselves. Sure. What I tell people all the time is introducing and changing equipment is a very challenging prospect. So to give you some context, when the NFL introduced helmets for the first time making them illegal for for athletes to wear hard helmets. It took over 10 years for every player in the NFL to adopt a hard helmet. So wow, me excuse me a face mask when they introduced face masks. It took over 10 years for every NFL player to adopt a face mask in the league because it was optional. In regards to ice hockey, it took over 18 years for the entire NHL to adopt helmets. So they introduced, they allowed athletes to start wearing helmets, but they grandfathered in existing players that could opt in or opt out of helmets. And that took 18 years in the NHL before every athlete was wearing a helmet in hockey. So I always use those examples for folks to understand like, it really comes down to personal decisions, leads, teams are really hesitant to ever mandate anything. Sure. And so we always encourage athletes and their parents to be their own advocates to do their research to learn about it, and then really do what they think is best for them.

Regan Jones

Yeah, I mean, I totally understand that and definitely respect, you know, a parent's ability to kind of weigh in on what he or she wants to, to add to the equipment list for a child. I will say personally, I think that one of the things that's gotten you know, in our family, one of the things that's made it even easier to have a child wear it is the fact that he sees other people wearing it now, I mean, I told you before we started recording, we were watching an NFL game, not too long ago, and there's an NFL player wearing a Q-Collar. And I do think that small things like that, for younger children, you know, young teens or older adolescents to kind of see that on the national stage. It definitely lends I guess it's some form of credibility that maybe when something is new, and you hadn't heard of it, you really know about it lends a little bit of credibility.

Suzanne Williams

Yeah, no, and Regan, that's been my job coming to Q-Collar is, is my role has been to educate, and really help elite athletes understand, number one, What are repetitive head impacts. And then number two, how the Q-Collar helps protect you from them. So I work with our NFL athletes, I work with our PLL lacrosse, athletes, collegiate athletes, it's super rewarding. It's literally a passion mission. For me, as we spoke about I have sons, they love football, all they want to be as an NFL football player. And so for me, I really love working with our elite athletes, because they do have so much ability to to be role models for our children. And we just got a slew of amazing NFL guys that they're doing it for multiple reasons. They do it because they love the game. And they want to keep the game safe. And then they want to keep the game the way it is. They do it because they want to achieve their dreams. They're no different than our children, right. They have really high bars and dreams for themselves. They want to play multiple years in the league, they want to be, you know, franchise tags, they want to take care of their family, they want to help their team win, you know. So they, they do it because they're dedicated to their sport. And then they do it because they love their families. And they want to be there for their families. And they're incredibly gracious to work with. And I will tell you, our NFL athletes, they swear by it, you know, they feel better after games, they don't feel the fogginess, they don't feel the headaches, they sleep better at night, they feel fresh the next day. And it really has traveled through word of mouth in the locker room, that's really been our grassroots initiative has been, you know, you wear it, you care about your teammates, tell your teammates about it.

Regan Jones

And that's the word of mouth that I certainly have in mind for this particular podcast and sharing with other parents because like I said, you know, it's something that we sort of took on blindly in the hopes that it would be beneficial for my son. And now just, you know, hearing you kind of go through it, I am extremely thankful that we made that decision and extremely thankful that you know, Q-Collar has been cleared has been developed, and it's something that is available to so many people. Okay, so let me ask one more question. And then I want to make sure that people know, you know, kind of how to find Q-Collar and connect with you guys online. Is there any other feedback that you hear from athletes about wearing the Q-Collar?

Suzanne Williams

Yeah, it's really consistent. We are our largest partners, actually the military, right? So department defense, they work with over 20 Special Ops units use the Q-Collar so think Rangers marshals, Delta Force, Greenbrae seals, SWAT teams, and Secret Service, all these groups use a Q-Collar and the rewarding part is that the feedback they give us is the same as our football players as our lacrosse players, right? They feel better. They know they're doing everything they can to be protected. You know, think about these athletes, these soldiers they eat right? They train right? They recover, right? You know, they do all these things to put themselves in the position of success.

30:00 and protecting yourself is a part of that, right you want to avoid injury you want to stay available. So they they have peace of mind knowing that they are doing everything they can to be available and to stay healthy. But then they also talk about, you know, enhanced performance, they feel sharper, they feel clearer. You know, being tackled in football is the equivalent of being in a car accident. So if you go through four quarters of car accidents, maybe you're not as sharp at the end of the game, maybe you are making quote unquote, mental mistakes, you're tired, fatigued, you're lethargic, you got your bell rung a few times. So they really feel a difference in their performance, because they can stay sharp and focus through the course of the game. And then lastly, what you know, our soldiers and our athletes tell us across all sports, we have MLS, national men's soccer league players wearing it is that they sleep better at night. So after a game, you come home, if you're headachy, you're kind of tired, you're foggy, it actually affects your ability to fall asleep and have a nice deep recovery sleep. So our athletes, our soldiers talk about, you know, you come off an eight hour training mission, in a firing range, where you're discharging a weapon for eight hours straight, all that recoil, all that force is coming back on you. When you try to go to bed that night, you know, you're tossing and turning your headachy can't fall asleep, you actually feel hungover. That's how they describe it. After the Q-Collar were of the same eight hour, you know, firing range training session, they come home and they don't have the headaches, they don't have that hungover feeling. They can go to sleep easier sleep more restfully. But the best part for them is that when they look at their accuracy ratings, their accuracy, their target ability, stay consistent through the entire eight hour session versus not wearing it, you can actually see your accuracy, ability decline, as the session goes on. So, guys, it's about feeling good. It's about being available, but it's also about being able to perform at your best.

Regan Jones

And I mean, I certainly can acknowledge sports are one thing, and they're so important. But you know, in terms of military, really, in some instances, you're talking life or death. And so mental mistakes that lead to an interception, or you know, are very different than mental mistakes that happen, I guess, you know, within the context of the military. So thank you so much for going through all of that, before we move on to telling people not only about a special offer that you have for them, and where they can find you online. Is there anything else about the Q-Collar I haven't asked you about that you want listeners to know.

Suzanne Williams

So I always give folks this this comparison. So every time you get in your car, you put your seatbelt on, whether you're going down the road a mile, or you're going on a 50 mile road trip, right your seatbelt is just a part of your your equipment that you use when you get in the car and you do it because you know it mitigates injury, that if there's an accident, wearing the seatbelt is the best way to mitigate the injury. Now, just because you put it on, it doesn't mean you think you're gonna get an accident every time but you're just prepared for it. And I tell I tell athletes, so when you put that seatbelt on and say you, unfortunately are in an accident, maybe that seatbelt bruises your ribs, but it keeps you from flying through the windshield. So you still have to recover from an injury, but it's much less severe. I tell athletes, that is what the Q-Collar is trying to do for your brain, right? It's a seatbelt for your brain, you wear it every practice every game, because you don't know when a hit is going to happen. And the idea of it is that it can help mitigate injury, you know, it can help keep you from being injured. But it can also help limit the severity of an injury if one does occur, right? Nothing is 100% preventable. So we can't tell people, you know, this is where this and you're never going to have a TBI, you're never going to be injured, no one can do that. But if we can tell you wearing it helps mitigate the injury or mitigate or lessen the severity of it, you know, you're just putting yourself in a better position. So think about it, like wearing a seatbelt, you wear it all the time, it just becomes a part of your, you know, process of getting in your car before you turn the key on.

Regan Jones

This may be one of the most impactful parts of this entire interview for me personally, and my family because as I said, my son's already wearing the Q-Collar, but I'm gonna be honest with you, I think he's only wearing it during games, you know, like not when he's in competition with his own teammates. So it's a there's gonna have to be a big correction that that happens around our house. It's kind of like you say, it's like, we don't let you drive to, you know, just the local grocery store really nearby the house without your seatbelt on. We're not going to let you just be at a local practice without your seatbelt on. So I really appreciate that explanation.

Suzanne Williams

Well, Regan, I laugh about this, but I'm at the age where I remember when seatbelts were optional to mandate it. And so for me growing up, seatbelts were just

35:00 a part of life. You just put it on. And but you know, my parents' generation, that was not the case, they were oh my gosh, like now we have to use our seatbelts what we wore, it used to be a choice. And so I just always use that because I'm like, our hope is that the next generation, your son, my son's generation, this just becomes like a seatbelt. They just put it on before every time they take the field.

Regan Jones

Yeah, we've made it very clear to him, that there's no game without the Q-Collar. But now we need to be clear, there's no practice without the Q-Collar either. So you've made it, you've made an impact on my family immediately. Okay, so let's do, let's tell people both where they can go to find more information about the Q-Collar, where to order it. And then I know that you have a discount code to share with them.

Suzanne Williams

Q30.com Q, like the letter Q three zero.com. We sell them online. So you can go online, it shows you how to measure, all the studies are published on our website. So if you want to do some research, you can look at it. Athlete testimonials, you can look at our ambassadors just really all the information you need is going to be on that website. And then we want to thank you so much for having us. I mean, like I said, this is really a grassroots initiative, we're trying to educate people. So for your listeners, we want to offer a 10% discount, and you can go and just use the code REGAN. And so you pop that into in the checkout discount code will give you 10% off, I should tell you, the Q-Collars are $199. So they're about $200. Again, they last for two-plus years, depending on use. And the other fun fact is because it's a class two medical device, you can use your HSA or FSA accounts.

Regan Jones

Yeah, that's a great clarification. I actually had never really thought about the fact that you could use HSA or FSA money. So I appreciate you sharing that. Okay, so for listeners, I will of course, as I do with every episode, be sure to place a link in the show notes to the q30.com. website. I will recap in the shownotes that the code for 10% off is Regan - R e g a n - and I believe that code will be active for 30 days after the release of this episode. Is that correct? Correct. Okay, all right. Well, Suzanne, you have been just super helpful today, not only in educating, but just really inspiring me to talk to more and more of my fellow lacrosse parents about the importance of this and my hockey parents, soccer, parents, football, parents, all the all the different teams that I know that I have parents listening in the audience, so an inspiration, education, and I really am honored that you would take the time to join me today. Really appreciate it.

Suzanne Williams

Well, thank you for having me. And I'm just so blessed that you know, I get to be a part of this and help spread the message.

Regan Jones

Yeah, absolutely. Thanks so much.

Okay, that wraps up my interview with Suzanne. Now I know at the end of every episode, I always encourage you to share this with a friend but I really am encouraging you today to share this episode with your fellow athlete parents. I don't get any compensation from this episode. I don't get any compensation from you choosing to buy a Q-Collar. So I want to state that upfront so that you know that I'm not asking you to do this solely for my benefit. I mean, yes, I'd benefit when this podcast is passed around because I I love to get new listeners on the show, but I don't I'm not financially being incentivized to promote this product to you. I am however very thankful that queue caller was willing to give us that this 10% discount on any purchases that are using the code Regan with their purchase. But do note that what was said in this episode is it is a 30 day window. And for most of you that's not a big deal because I know the majority of the the downloads and the listens happened in the first 30 days. But don't sit on this. If you are interested in moving forward with a cue caller go ahead and do that now. Use that code Reagan. And please feel free or feel encouraged or requested to share this with your fellow parents of athletes because I just know that as parents we put so much time and care into taking care of our athletes and this is Truly I believe one of the best things that we can do for the preservation of their brain health moving forward. Okay with that I am going to take a quick commercial break. And when I come back, I have a couple of different things to talk to you about for the odds and ends ending of today's show.

Regan Jones 39:42 Today's episode is brought to you by your color guru, your color guru.com is where I went a few years ago now at this point to have my colors done and as I have said on previous episodes, the idea of having your colors done is something that I find a little bit comical for those of us who were unmillennial because it's certainly something that people were talking about and read books about in the 80s. But what your color Guru is offering is so much more comprehensive than that. And frankly, it's so much easier. The whole process to have your color guru do your customized color palette that essentially makes pulling together a wardrobe that makes you look your best. The way they do that is so simple and so easy. It's as simple as going to your color guru.com, filling out some information, uploading some pictures, and then you get back a customized color palette that frankly, takes so much of the guesswork out of figuring out what to wear. Now, you've heard me mention this in previous episodes, how much I love your color guru and how I think it's absolutely transformed. Like even the compliments that I get. It's so much easier to put something on nowadays and someone say oh, that looks nice on you, or oh, that really brings out the color of your eyes. That's one of the big benefits. But recently, as I was last minute trying to get ready to go to someone's home or a very casual holiday dinner, I realized I had not figured out exactly what to wear. But what I have increasingly started doing is only buying clothes that fit my your color guru color palette. I'm a moonlit summer so when you get yours done, I'd love to hear from you what your color palette is. But once you start choosing clothes that fit your color palette, what you realize is that all of those clothes work together. So in putting on a jacket that I just grabbed out the pair of boots that I had with the top that I was wearing, it all coordinated really well in a way that frankly, I just don't have the fashion aptitude to put together on my own. And the only reason that it worked is because they all fit together in my moonlit summer color palette. So for listeners of This Unmillennial Life that would like to have your colors done or gift it to someone it would make a wonderful gift at the holidays and especially if you're you know shopping last minute it can all be done digitally. You can go to your color guru.com and use the code Reagan, R e g, a n or 10% off your color consultation. So again, that's your color guru.com use the code Regan for 10% off there is a link in the show notes.

Regan Jones 42:20 In today's odds and ends ending I'm going to be talking somewhat about a topic that probably a lot of people are talking about because this is the month of January and it seems like everywhere you look people are talking about dry January or Dryuary, that's a new term for me this year, I've always heard it referred to as dry January, I've never heard it referred to as dry you airy. But I know a lot of people are doing dry January. And if you've been a listener for the show for quite some time, you know that I did my own sober September a few years ago, I'll place a link in the show notes. If you've never listened to that episode. It is it's a good one. It was very raw and real about what I experienced is one of the best things that I ever did. But it's pretty far in the distance of my mind now and I have not embarked on any type of you know, dry January sober September sober October since then, and I'm not planning to do are not in the midst of a dry January at this point. The reason I'm bringing this topic up is because I want to let you know about a different approach. And so and at least one tool that I've learned about that really falls into what you would call maybe a damp January now I didn't make this term up. But I discovered in the last part of 2023, a podcast called The Alcohol Minimalist. And I really was intrigued by a lot of her episodes. Now I'll tell you up front, she gives a weather report at the beginning of every episode. And I know that there are things that I do in this podcast that probably drive you nuts, if you want to send me an email or a message and tell me what that is I will take it to heart. But please be kind. But I often want to say to the podcast host, you know, a little weather report is okay but most of us don't really need to know what the weather is like in Oregon every single time that we have one of your episodes. So it's just a reminder that you guys that stick around for these podcasts, you have to put up with all of our little quirks. But she has so much good information that she talks about in her podcast. And she really I think one of the things that she does that I really appreciate. And that is something that I'm challenging myself to do going forward into 2024 and beyond is to really abandon all an all or nothing thinking and that's all or nothing thinking in terms of alcohol consumption all or nothing thinking in terms of like meat consumption or sugar consumption. It's no surprise to most of you who have listened to my podcast for a while, but there have been periods of my life where I would completely sort of swear off x, y or z or completely adore

45:00 one eating pattern to the exclusion of others. And I really do think that life is just too short for some of that rigid rule-oriented behavior. Now, that's not to say that general guidelines aren't good for us, they absolutely are. And I hope that you'll always stick around for me to bring you the latest, greatest newest news in terms of nutrition and fitness and other topics. And that's also not meant to imply that I in any way think that if, if you or someone that you know, has chosen to be completely alcohol-free for any myriad of reasons from religious convictions, which I wholeheartedly support, to concerns about alcoholism, whatever the case may be nothing about this is meant to call that into question, it's just meant to say that there is for many people an opportunity to have less of an all or nothing approach to not only alcohol consumption, but many things within our lives. But what I really appreciate about what she talks about in her podcast, and again, the name of the podcast is the alcohol minimalist is that for many people who are trying to reduce their overall alcohol consumption, because maybe they've gotten into a daily habit that is not serving them, or serving their health and wellness, is that that doesn't necessarily mean that you have to abandon all alcohol consumption altogether. And that really is kind of what I have always viewed sort of the dichotomous thinking. And for many of you, you may think, like, Why didn't really think that I only drink, you know, a drink when we go out to dinner or, or, you know, only, you know, drink on occasion, on a special occasion. That's great, that's wonderful. But there are actually a lot of people who tend to have what I would say is a daily alcohol habit. And the only way they seem to move forward is to have a no alcohol habit. And, again, what she talks about in her podcast is being more mindful and intentional about the alcohol that you do choose to drink. So again, alcohol, minimalist podcast, lots of good information, she gives a weather report from Oregon at the beginning of every episode, I wish she would not. But that is, it's well worth listening to that little part of it to get all of the other good information. Okay. And so with that being said, I wanted to tell you about a conversation that I had at a recent party that I went to, where one of the friends that I was standing there talking to she was talking about the fact that she was doing a Dry January, and another friend that was standing there, this was kind of interesting, she said that she had listened to and I'm just sharing something with you to kind of is food for thought, if you've ever thought about doing a Dry January, but it's too overwhelming to you. Especially if you are someone who tends to have a daily alcohol habit.

47:54 What I'm going to give you is some numbers and some math to try to just think about and what the friend was saying was that she had listened to I think it was a podcast, who knows? Maybe it was an Instagram real, I'm not really sure. And what they were saying was if you actually took a week off from alcohol, and let's say it's only five days is the workweek week, once a month, that would be 60 days worth of being alcohol free. And that that would actually total over the course of the year, two months of being alcohol free.

Now, I can tell you having done a sober September before that more than likely what you would experience if you did the five days is by the time you got to the six or seven, there's a good likelihood that you might think that I'll do a few more or who knows, you may think, no, that was enough. But this is just a way to kind of again, be more mindful and think about what you're trying to achieve in reducing your overall alcohol consumption. And being able to spread that out over the course of essentially 12 work weeks, adds up to the same amount as if you took January and February off. I'm not trying to convince you to take either one, I just want to give you some tools that if it's something that's been tugging at your heart, it's something that you've wanted to try try for yourself, but 30 days seems overwhelming. I think alcohol minimalists can give you some tools to look at a dri or month and sort of see how to do that. But then I can just give you these tools to say like, Hey, this is just really a math exercise and consider that Okay, and so then the last tool that came up at this party and it's just, you know, kind of fun to be at a party where there are some people who are drinking alcohol and some who are not drinking alcohol and have these conversations about dry January and and a lot of the new tools and, and tips and strategies that are out there. One of the main strategies that one of my friends shared with me that she was trying in terms of just reducing her overall alcohol consumption, especially if she's at a party and I heard this from another friend as well,

Unknown Speaker 50:00 is to incorporate a product called Athletic Brewing. Now, I'm not sure if you've heard of athletic brewing, they've been around for a while. But they're just now I think, at least where I live getting mainstream enough that you can get them like at Kroger, I can get them at the place where I typically buy nicer wines. And I hesitate to call them a beer because they're, they're not a beer, they don't have any alcohol in them. But Athletic Brewing Company is essentially a nonalcohol brew, modeled after beer, and it is so close to the taste of beer, you would be so surprised, I know that there are other nonalcoholic beers out there, but I've never tried any of them, I think that there tends to be maybe a little bit more stigma associated with them. And I'm not a huge beer drinker and don't have a lot of experience in that. But I can tell you right now that if you at all, like the taste of beer, and you want to have something you know, a little bit festive to drink, I guess at a party or maybe when you get home at the end of the day, or when you you know, walk out of your home office, and you're making dinner or whatever, and you want to pour something cold to enjoy while you're cooking dinner. Athletic Brewing is really good. And one of the other things to note about the athletic brewing nonalcoholic brews is that they do have a gluten-free version. So that's also very interesting to me, because beer is one of those things that are is off limits for so many people who are gluten free. And there are some gluten free beers out there. But they're they're gluten free non our alcoholic brew is quite enjoyable. So I hope that you'll check them out again, I have no affiliation with them. I'm not promoting them, you know, for any financial reason I just had been told before how good they were. And I finally took the time as I'm doing what I would call more of a Damp January - being more mindful and not having this all-or-nothing thinking pattern. As I look to you know, not pour a glass of wine while I'm cooking dinner every night. Instead grab something else. That's just been really fun. And a good good substitute. My hope and wish for the future is that somebody perfects non alcoholic wine I tried a couple of years ago, I you know, it was actually pre COVID I think so gosh, that's been what, four years ago Time flies, I guess when you're having so much fun. I tried to go and get a large sampling of non alcoholic wines to try and hopefully come back to the podcast with some recommendations. And they were terrible. Just I couldn't I didn't taste anything that was good. They all reminded me of a vinegar and not not a good vinegar. Just it was not pleasant at all. So if you happen to know of a non alcoholic wine that you think is good, please let me know because the consensus among the people that I talked to is that it just does not exist yet. But I am hopeful that it will be something that is available maybe in the future. Okay, so that's going to wrap up today's episode as I've already made my plea for, please share this episode with friends. I'll also make a plea that if you've never taken the time to rank and write a review for This Unmillennial Life podcast on whatever podcast app you're listening to it on. And if you are a fan, I would love for you to share that with other people. So as I say at the end of every episode, thank you so much for listening, subscribing, downloading, and for sharing with a friend. I hope you have a great week.

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Research and clinical experience clearly supports the gut-skin connection. This episodes uncovers how gut health is related to healthy skin and how those suffering with skin conditions can best address their problems.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE Erin Kinney, MS, RD, LDN, HCP, NASM-CPT

• NutritionRewired.com
• Instagram - Nutrition Rewired

Faith Driven Entrepreneurs

COMMERCIAL (Affiliate) LINKS MENTIONED IN THIS EPISODE * YourColorGuru.com - use code REGAN for 10% off at checkout * Teen Clear Face Multivitamin on Fullscript.com (includes 10% discount)

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, gut health, skin health, parents of teens

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

Regan Jones 0:00 If your skin doesn't know whether to breakout or wrinkle if you're caught between planning the third grade class party and researching retirement plans or if you want to work out with the idea of CrossFit makes your 40 Something knees ache you've come to the right place. Welcome to This Unmillennial Life.

I'm your host, Regan Jones and welcome to today's show. First of all, I want to say a quick thank you to those of you who have reached out to let me know how helpful you found the previous episode of This Unmillennial Life, episode number 129 the uterine fibroids episode, how helpful you found that episode to be, I want to say upfront that in the spirit of transparency, this podcast truly is a labor of love. It is something that I am opting to continue to do because one, I thoroughly enjoyed doing it. Researching topics like this diving deep. Finding information that not only helps me but also helps you really is a shot in the arm, so to speak, to keep it going. The reality is and again, being totally transparent. This podcast barely pays for itself. And I don't say that to garner any type of sympathy, I know that you hear some advertisements that run here. And those are important because things like podcasts and websites and any type of media that you're hosting yourself are producing yourself, for the most part, not counting your time that it takes to produce it, it actually requires money to have server space, and it costs money to do those things. So that amount of advertising that you allow me to share with you really does help offset the costs of hosting this podcast. But for the most part, within the seven seasons of doing this podcast, and this is the case for many podcasters podcasts aren't actually typically monetized near as well as some of the other activities that people do like social media, being influencers or having a website where there's consistent advertising. So the reason I want to be transparent about that is one, it definitely affects how much I am able to or how frequently I'm able to release episodes because I am in a rebuilding season after COVID and in my cancer treatments, rebuilding my career in a way that I've not had to do in a really long time. And that requires me to spend a little more of my time on projects that are providing revenue, which I'm sure you can understand. But knowing that these episodes are being listened to and downloaded and shared and are helpful, absolutely makes it worth it. So thank you when you reach out and let me know that something that I have done as an episode, something that I've released as an episode has been helpful to you. So I appreciate that. And I'm hopeful that today's episode is also going to be helpful. I think it can be helpful for many of us, not only for ourselves, but certainly for those of us who are parenting, you know, teenagers and young adults, because today's episode while it is the gut skin connection, and I'll tell you about my guest in just a second, we are going to have probably a stronger focus, I would say on acne in particular, you're going to hear my guest and I talk about acne and then I encourage you to hang around after my interview and I want to give you some just personal experience and some anecdotal evidence about some things that I've seen with one of my children. Okay, so let me tell you about my guest. My guest is Erin Kenny, Erin is on Instagram, as nutrition rewired you may have seen her because she is quite popular. In fact, she has over 93,000 followers on Instagram and for good reason she is on there all the time, but not in a fillip your feed with useless information way that some influencers tend to be. Erin is full of high quality, solid nutrition information, primarily specializing in gut health. And that is one of the reasons that I'm having her on today. You're gonna hear us mentioned a couple of times in the episode that the way we met was through our faith driven entrepreneur group. I've mentioned that at least once or twice maybe here on the show, I'd like to do an episode about the faith driven entrepreneur group in the future. But I'll give this little plug we will be starting a third round of this eight part Bible study in 2024. If you are a registered dietician and you are interested in potentially being a part of that, please reach out to me message me on social media or send me an email or leave me a voicemail you can leave me a voicemail at this This Unmillennial Life .com Or you can send me an email Regan at this unlink neolife.com If you are not a registered dietitian, and you are an entrepreneur, just know that faith driven entrepreneurs is open, available free to everyone. It is an extremely high quality, impactful, well done eight part series that you could do on your own or put together a group. That's honestly what I did just pulled together. Some registered dieticians in 2022. To work our way through the eight part series. We pulled together a new group and I say we, myself, my colleague, Jenna Braddock, you've heard her here on the show my colleague, Jim White, you've heard him home on the show. We've pulled together, you know, a second group for this last year, and we're going to pull together a third group moving forward. So you know, whether you're a registered dietician, or whether you're not, if you are someone who would like to deepen your understanding about how the work that you do on a daily basis in your vocation, can be something that is serving the kingdom, I highly recommend faith driven entrepreneurs. Okay, so let's get back to Erin. Erin Kenny, is a dietician who helps individuals address their digestive issues from a root cause perspective, conditions like SIBO, inflammatory bowel disease, IBS, constipation. And you'll hear her talk about her story. But it was really after healing her own gut, after feeling very disappointed in conventional medical treatments, that she made it her passion to help others. And that's what she will be doing for us today as she unpacks this topic of the gut skin connection. So with that, I'll say, Erin, welcome to the show,

Erin Kinney 6:44 Thank you so much for having me. I'm very excited to discuss this topic today.

Regan Jones 6:49 We have done gut health topics over the years. And as listeners know, my my good friend and colleague Kate Scarlatta has often joined me. But once I had the pleasure of meeting you through our faith driven entrepreneurs group, and really learn more about you your story, and most importantly, just started following you and saw all of the amazing information that you were sharing online, I knew I wanted to have you on the show. So before we jump into to this topic today, do give listeners a little bit of background on you, and how you specifically got interested in this area of nutrition.

Erin Kinney 7:24 My journey into dietetics really stemmed from my own issues with gut health and skin issues. And I think like most dietitians, when they tell their stories, they kind of talk about a lot of their history when it comes to nutrition and this evolution, evolution of learning about how nutrition and lifestyle can impact certain areas of the body. And my personal story was a very long one, we don't have time to cover everything today. But I really struggled with digestive issues from a very young age and over time that eventually led to horrible acne, and skin issues that really were not being able to be treated by conventional medicine and feeling very frustrated and overwhelmed and confused. I decided to educate myself and basically heal my gut and learn how to address my skin from the inside out. So that's really, you know, the big picture of how I became a dietitian. And now I'm very passionate about helping individuals do the same and really find a journey that allows them to find sustainable healing.

Regan Jones 8:38 Eventhough I know some of your background and some of your story, I actually didn't even realize that it were it was the connection between skin and gut health. That was really the first starting point. I mean, I know you now as a gut health dietitian, who works with a number of different conditions like inflammatory bowel disease, constipation, IBS, you know, SIBO, I knew that I didn't, I didn't even realize that the skin connection was really the beginning. So that makes it even more special that that's the topic that we're we're talking about today. So let's transition over to actually talking about the gut skin connection. Unpack for listeners, what skin conditions that, you know, research has shown has been associated with gut imbalances.

Erin Kinney 9:21 There's actually several different skin imbalances that have been shown in research to be influenced by the gut microbiome or at least there to be a correlation between the two. Acne is the most common one that I typically talk to my clients about. eczema, psoriasis, rosacea. udah Karissa, also known as hives, dermatitis, and even vitiligo, and if you even dig a little bit deeper into the research, you'll see a connection between skin cancer and and gut issues. So there's a wide variety of connections here and not limited to just acne and psoriasis.

Regan Jones 10:00 Ok I did not know that. And I will tell you from a selfish standpoint, and people know this, that I've been listening to the podcast now for seven seasons, that often these topics come up because there's either something happening in my life or the life of someone in my family, that kind of leads me down wanting to know more about it. And specifically, when I saw one of your posts that talked about skin issues, and the the connection to acne, I mean, I'm the mother of two teenage boys. And so that is something that's certainly on my radar radar. So I'm really excited to kind of unpack this a little bit and see if the knowledge that I gained from you can actually help them. So let's talk about getting some of that knowledge. How long really are we talking about, that you would take someone to see some changes in their skin health, when they're working on healing their gut. And I think one of the most important things that we need to talk about is like when we say healing your gut to change skin issues, like we have to talk about what does that look like? So let's talk about both of those things, the timing, the timeline, and then really, functionally, what are we talking about in terms of, of healing the gut?

Erin Kinney 11:09 Yeah, and this is, this can be very frustrating for a lot of patience. And, you know, I'm very much able to sympathize when it comes to skin issues. Because when I had acne, you know, this was in middle school, high school, this is a very vulnerable time for most people. And not to say that it's ever, you know, a comfortable time to have issues with your skin. But you know, you're you're looking for some urgency, right? And I remember going to doctors and asking for, you know, what's the quick fix? How can I get rid of this as soon as possible. And of course, the first line of treatment is typically antibiotics or topicals. And, as we know, this can further present issues with the gut microbiome. And so when we talk about the gut skin connection, there's several different mechanisms that are involved. And we don't have time to go over every single one today. But the first one is immune involvement. So this, the microbiome is a it's a key regulator for our immune system. And it helps to maintain this healthy balance by communicating with different tissues and organs in this very bi directional manner. So if we have dysbiosis in the skin or in the gut microbiome, because we do have a skin microbiome as well, this is associated with an altered immune response. So this is where we can see patients developing, you know, things like atopic dermatitis and psoriasis, because of this immune involvement. In addition to that, right, we have the more obvious side of you know, when it comes to dietetics, we know that we absorb nutrients in the gut. And if we have inflammation, immune dysfunction, dysbiosis, meaning an imbalance of bacteria in the gut, that's going to interfere with certain nutrients that are essential for healthy skin, things like zinc, vitamin C, iron proteins. So it's really important to consider those two aspects. In addition to that the fact that our microbiome is the largest endocrine organ producing 30 different hormone like compounds, short chain fatty acids, cortisol neurotransmitters like GABA, serotonin, dopamine. So there's several different mechanisms that we're looking at. And each individual is going to have a different story of what their gut health looks like, what their hormonal profile looks like, you know, how long their journey has been with this gut imbalance or skin imbalance, the healing journey in and of itself, right, the big the big question of how long is it going to take for my skin to get better? And the thing that I tell clients always is that what I've found in my practice is that the skin is usually the last thing to heal. And this can this can be very frustrating, right? As I mentioned, we all want that quick fix, and we want to see results right away. But as mentioned, the gut is involved in so many different aspects of our health and when we're getting to the root cause of the gut issues, therefore skin issues, then we typically need to go through this gut healing process. Maybe we need to eradicate bacteria like H. Pylori, which are strongly associated with gut and skin issues. Candida maybe they're the patient has a lot of intestinal permeability, meaning what's inside the gut is able to transfer out into our bloodstream where it typically isn't, that's going to activate a lot of immune response and inflammation. So those things alone eradications imbalances, you know, those take time. So to think about, you know, how long it's going to take for healing the skin and seeing improvements in the skin. I usually have patients have a realistic timeline of at least three months, and that's a minimum. Sometimes it can take six months for patients to really start seeing benefits but what I've seen And anecdotally in my practice is that it is typically the last thing to heal, they'll first start to notice maybe improvements and energy improvements in digestion and mood. And then towards the end, their skin starts to really reap those benefits.

Regan Jones 15:14 Okay, so let's let's think about if someone I'm trying to think through like just a case scenario and how you handle it in your practice, say you have a teen or a young adult who really has historically for years been suffering from pretty severe acne, let my listeners know, like, what is the process look like, on your end of working with that person? Because it sounds like what I'm hearing for from you is that we can't just give generalities about, Hey, these are the five steps that you need to take to clear up your acne, for instance, because the underlying condition that may be there may or may be a number of different things, how do you tease that out? To to figure out to figure out what the course of treatment is for them?

Erin Kinney 15:58 That's a great question. And, you know, it really, really depends on the person and their intake form. And food record, we always start there with the basics. And this is this goes for any condition, right? We always, always look at what they're eating, what their lifestyle is, like, if they're getting enough sleep. And those are the baseline things, because you know, those can make a huge, huge difference. And then we might do further testing. So we might do a stool test, I use the GI map in my practice, and have found it to be very useful in terms of, you know, looking at overgrowth of bacteria looking at intestinal permeability. And that will really guide us on more of a deeper level, if there is a, you know, strong involvement in the gut and the gut immune system, in terms of you know, how we're addressing the treatment plan. What I wanted what I what I wanted to address today was all of the different, you know, nuances where people will say, Oh, dairy, or sugar, or chocolate, these are all acne causing foods. But in reality, we don't actually know that the research is is so conflicting on, you know, those foods in their associations with acne. So we're really looking at gut imbalances, we're looking at immune involvement, we're gonna look at vitamin D, because we know that's involved with the immune system, we're going to look at b 12, to make sure that they're having optimal absorption of certain vitamins. So we're going to start with standard blood tests, we might use a stool test. And then if we're really not seeing much showing up on these tests, we might go further and do something like a Dutch panel to look at some hormone imbalance. So the the journey is not very linear for you know, every single person, but we typically start with the basics. And then if we're not seeing much change there, then we're gonna dive more into the functional testing.

Regan Jones 17:47 Ok that's pretty comprehensive. And you probably threw out a couple of tests there that my audience is less familiar with, because I know they have not popped up on our radar before. So if you don't mind do a little bit of a deeper dive into what the GI MAP test is. And what the Dutch testing is.

Erin Kinney 18:04 The GI map is a highly specific PCR DNA stool analysis. And it is not cheap, you're paying out of pocket for this test. And you take this test and you use a stool sample that you send to a lab and the results come to me to assess, you know, kind of what's going on in their gut microbiome. Now, the things that are reviewed in this test, I mentioned h pylori, so that's a very common type of bacteria that can be overgrown in the gut, it's going to look at intestinal permeability, it's going to look at pancreatic function, it's going to look at inflammation, that marker is calprotectin. It's also going to look at opportunistic bacteria, right. So there's certain types of bacteria like staph strep, there's Citrobacter, there's Klebsiella. Those Those bacteria themselves, if they're shown to be very high in a patient stool tests can be high histamine producing bacteria, which can contribute to skin issues, they can cause inflammatory molecules to be secreted in the gut. So there's, there's so much that you can learn from the GI MAP test. There's also a lot of limitations from the test. And I feel that that's always important to discuss, because I think a lot of patients or even practitioners who aren't familiar with these tests might feel like, you know, we don't really have the research for them. But I can tell you from my practice, and all of the research that I've done, there is a lot that you can gain as long as you know how to interpret the GI map. In addition to the GI map, there's the Dutch test and the Dutch test. They have several different types of tests. They have cycle mapping tests they have, I forget the other types of tests that they have, but they have the Dutch test. They have multiple different types of tests that you can use to assess hormones, but also their metabolites. So When you go and get a standard blood tests for hormones, right, you go in and maybe you're checking estrogen, maybe you're checking progesterone, prolactin, FSH, LH, you're just looking at one single point in time. And what's great about the Dutch test is that you're not using blood, you're using a urinalysis and saliva, which are much more accurate for things like cortisol, things like FSH, LH, estrogen, and you're also looking at metabolites and pathways for these hormones. So we know that there's three different types of estrogen, right, e one, e two, e three, and the pathways where these estrogens go is really important for assessing breast cancer risk detoxification pathways. So a very, very in depth way to assess hormone balance that you will not find in conventional medicine. So these two tests can be really helpful in assessing a patient's underlying root cause.

Regan Jones 20:54 Okay, so I that is a great explanation of some of the more detailed testing and some of the testing that you use in your practice. I am going to, though put myself in the position of the listener, who is saying, Okay, I'm not either at a place to or willing to actually do a really deep dive with a practitioner at this point. Do you have any general guidelines for me so and, you know, thinking through, like you mentioned, hey, the research is not clear that you can eliminate dairy, and it would improve things or you can eliminate sugar? Do you have any general guidelines, though, for people, if they're thinking yeah, I would like to begin to either evaluate or just try to implement some, some gut healing strategies, just to see if it improves my skin health.

Erin Kinney 21:40 So the trouble with this, and I, I always have to add the nuances. And that's because there are certain foods that can be claimed to be gut healing. But for example, you know, bone broth might be might be marketed as a gut healing food. But if you have a patient who has histamine intolerance, which is causing you to carry on psoriasis, then that food is not going to be gut healing for them, it's actually going to exacerbate those issues. So my My best tip for listeners, if they're not looking to invest in those options, is to start keeping a food diary of food and symptom diary. And one big reason why this can be helpful, especially with thinking about hormone involvement is if you're starting to notice any trends into when your eczema is flaring up, maybe you notice that's happening when you're really stressed. If you're still in your premenstrual years, maybe you're noticing that it's right around ovulation and in your luteal phase. So just understanding maybe some trends or triggers that could be coming up for you can kind of guide you in the direction of what could be a large factor into why you're experiencing these issues.

Regan Jones 22:49 I think that's an excellent tip. Because so many times some of the guidelines that we give to people for various things do involve eliminating this taking that, you know, really just trying to jump in and implement things that are going to air quotes, fix the problem. But it doesn't cost anything to keep a food diary. And it is amazing. Once you actually start recording different things and start looking for patterns, how they will show up in a way when you've recorded them that you just your brain can't remember to see those connections. So I think that's a wonderful tip.

Erin Kinney 23:24 Yeah, and that was honestly the biggest game changer for me. And my own journey was the second that I actually put pen to paper and said, Alright, I'm going to start keeping track of this, I started to make these connections. And that was really, you know, a big helpful tool for me. And so for patients, it's a low cost. It's not, you know, it is time consuming to do. But that investment that you're making is worth it. And it also empowers you as the patient, because you're actually learning a lot about your body.

Regan Jones 23:53 I love that. That's a great perspective. Okay, so one of the sort of final questions that I have for you really has to do with kind of, I guess, the opposite, in terms of like, Are there skin conditions that really don't, aren't associated with overt gut issues?

Erin Kinney 24:10 That's a great question. And I think more of the research that I've done is finding these associations, but in general, there seems to be it's kind of the chicken or the egg situation. So most patients who have some type of skin issue, whether the gut is the root cause or not, they tend to have some gut imbalance from what I've seen in the research. And you know, whether it's due to hormonal imbalance or food sensitivities, those other outside factors typically still influence the gut microbiome. So I honestly don't know I don't I don't I haven't seen any specific condition that I've listed that isn't associated with some imbalance in the gut.

Regan Jones 24:53 You know, it's just amazing to hear you frame it that way and explain it, you know, based on what you've seen in the room. Search, which this is what you do day in day out, because you mentioned earlier, you know, going to your doctor and a doctor prescribing topicals. And it does seem to be that that is typically the standard approach is either some sort of prescription or some sort of topical, and to think that likely the root cause is not being addressed. You know, it's, it's a miss, really, if you think about it.

Erin Kinney 25:25 Right. And and, you know, there's even harsher treatments that patients are being prescribed. I had a family member growing up who was on Accutane, I think many people are familiar with this, if they've ever struggled with pretty severe acne, and this was going to be the next step for me. And, you know, there's a lot of side effects, including side effects to the gut microbiome for the long term of using these medications. And I'm, I am not anti medication, trust me, I have used medications in my life that have really changed my life. But in general, we have to kind of think about the implications that some of these antibiotics or things like Accutane can have on our gut microbiome long term, if there's something that we can do to avoid it, that would be the ideal route. Ideal.

Regan Jones 26:10 Absolutely. I could not agree more. Okay. So Erin, on this particular topic, is there anything that I haven't asked you about that you think listeners need to know?

Erin Kinney 26:19 I think you know, a lot of people want to know about probiotics, that might be something to touch on just briefly, you know, patients want to know, what's the best probiotic for X skin health, or what's the best probiotic for, you know, vaginal health. And we do have associations between, you know, what's what's the most well researched probiotic strain that has been useful in this condition, and in a small case study, say, and, unfortunately, we don't, we're just not there in terms of how we can use probiotics. And in fact, some probiotics even exacerbate skin issues. So I would tread lightly with probiotics, I would make sure that when you're implementing them, you're using them in the right context, you're finding a good quality product. And your expectations are realistic in the sense that, you know, probiotics typically aren't going to cure any sort of gut imbalance on its own, which also leads to you know, skin health. So just important to keep that in mind. Probiotics are beneficial in many ways I use them in my practice, they are well researched, but the way in which we use them, you know, is really important.

Regan Jones 27:31 And that's really ultimately why it is so important to work with someone like Erin who, who specializes in this area of gut health. I mean, you know, all of us who went to school become to become registered dieticians, you get like a general education and nutrition. But people like Erin, who's who specialize and focus on this area of nutrition, just have an immense amount of knowledge that the rest of us simply don't have, which is, I guess, the segue into you giving everybody some information about where they can find you. Because I think one of the main things that I hope people take away from this is that if skin conditions are something that you are someone that you know, or someone in your family are really struggling with, that it really is worth working with a knowledgeable practitioner, like Erin, to get those things uncovered as to what the root cause is and to get those treated. So Erin, let people know how they can find you online.

Erin Kinney 28:29 I'm most active on Instagram, nutrition rewired? And I always answer my direct messages. I can't always say that it's within 12 to 24 hours, but I will always get to your messages. So feel free to send me a message there. And then you can also email me at erin@nutritionrewired.com.

Regan Jones 28:49 Okay, and as I do with all episodes, I will be sure to place a link in the show notes to both Erin's Instagram account, which is again, actually even though I knew Erin and we are in this faith driven entrepreneurs group together, which was this was actually Instagram was where I first saw some of her content talking about this topic. And I thought, wow, this is this is information that needs to come back to this audience. So her Instagram is very, very good and just full of good information. And then I will also recap her email address in the show notes. And as a reminder, you can always find the show notes on whatever podcast app you are listening to this podcast on. And they are also always archived on this This Unmillennial Life. Erin, thank you so much for joining me today. I really appreciate it. Regan,

Erin Kinney 29:36 Thank you so much for having me. This was a great conversation.

Regan Jones 29:39 Okay, that wraps up my interview with Erin. Now I want to continue the conversation a little bit farther past just our interview by talking to you on two different fronts. One as a follow up to a session that I attended at finsih which is a food and nutrition Conference and Expo that I attend typically every fall, it's hosted for registered dieticians, and nutrition professionals. And I want to talk to you about some information that was presented specifically related to this topic today, gut and skin connection. And then also tell you about how we anecdotally I've implemented some things with one of my kids and what we've seen from a gut skin connection. So you probably picked up on that Erin said within the context of our interview, that there's really no one magic bullet, you can't just say, get rid of sugar, get rid of this food, get rid of that food, and it's going to be a cure all. And I think that's important to underscore that that really is the framework that we are operating under. However, in attending a conference session at finsih. On this topic, one of the things that was presented is that while it is not conclusive, and I have to underscore that it's not conclusive, there actually is evidence to show that in particular, fluid milk, milk, cow's milk, I would say dairy, but it's not dairy across the board. So milk itself is sometimes in studies associated with an increased incidence of acne. Okay, so let me give a couple of disclaimers. First and foremost, first and foremost, I'm not anti dairy, I'm not anti milk. If you don't know my background, I worked in the dairy industry for many years. And I think that the dairy farmers in this country are some of the finest people in the land. So I don't share that information lightly. Because I know some people can hear something like that and think nobody should consume any dairy ever. I'm presenting it because I have in my family figured out that with one of my children, that there does appear to be a connection for him. I'll unpack that in just a minute. But let's let's go back to this potential connection. So the reason I'm giving it as cautionary is because one of the things that we know, as registered dietitians, is it's very difficult to see cause and effect, unless the study is set up to see cause and effect. In other words, a study that says, hey, tell us about what you how many glasses of milk you drank over the last six months on a daily basis. If someone reports a high amount of milk consumption, and someone else reports a low amount of milk consumption, but their recall is actually not that clear. You know, what they consider a serving is not equivalent. In other words, there can be just like a lot of variables that sort of dirtied up that data for lack of a better way to put it, it can sometimes show correlation, a correlation, a trend that we don't necessarily know is 100% accurate. And that does appear to be one of the bigger criticisms between connecting milk and the incidence of acne. Okay, so you've got that disclaimer, but as I said, because it was presented in this session with two other registered dieticians, who specialized in gut health as something to potentially look at with patients and clients who are suffering from acne, to look at their their fluid milk consumption. I have one of my children who was experiencing pretty significant pretty significant acne. And so being a mom, I came back and say, This is what I've heard. In this session. Let's give it a try. And we did two different things. So we cut out fluid milk. And we also started taking a vitamin supplement that was specifically geared towards teens and healthy skin. Okay, so I feel like I'm almost doing a second episode just to kind of unpack this for you. But I really felt like this was good information to have almost mom to mom, you know less about me as a dietitian and more just like, hey, this is what we did in our family. And we did immediately see an improvement in his skin. Now where it gets interesting is this improvement lasted well for about a month after we implemented it and he was pretty diligent about staying off of milk. And then we were away for the Thanksgiving holidays and he enjoyed a milkshake. And I will admit it was almost instantaneous that his acne came back. Now you may be thinking to yourself, are we talking like severe acne? Are we talking a pimple here and there and the best way that I can describe it is I can see a difference between like a few pimples here and a few pimples there, I consider that a just a normal part of being a teenager. That versus really intense read inflammatory. What I call just like angry at me. And angry at me was what popped up after the milkshake. So is that just coincidence? Does that have to do with other things that we're eating over the Thanksgiving holiday absolutely could be the case. Because the other thing that you see when you kind of look at the literature and look at the conversation, and I've even had this conversation with a pediatrician, and this is pretty clear is that there is also likely a higher incidence of hormonal type acne, especially in teenagers with what's considered a high glycemic index diet. So high glycemic index foods, you know, typically being like higher sugar, things that would raise your blood sugar very, very quickly. So are those things being eaten over Thanksgiving? Absolutely. Could that be the culprit? Maybe so, so I'm not telling you that in any definitive way. But I want you to have just all the different angles to look at. I think Erin has done a phenomenal job of really making the case that for these skin conditions that people struggle with, and acne is just one of many that people have, the very best way to tackle that is with a practitioner like Arun, to really get to the root cause. I know that that is not going to be either an option or of interest to everyone. And so sometimes, we do want to just try things and see how they work out. My caution in saying that is to realize if you have a teenager that is in their growing years, or young adult or child, that you don't just strip out milk from their diet without making sure that you are replacing it adequately, because milk is such an important dietary and easy way of getting in calcium, and to a certain extent, vitamin D. Now, you'll also notice, and I say, this is turning into being almost like a second episode in and of itself. You'll also notice that I said earlier, it didn't doesn't appear that yogurt and cheese fall into the same category. And frankly, I'm not exactly sure why other than the fact that milk is a higher glycemic food, so a lot to consider there. The only other thing that I would add is that prior to my interview with Erin, I actually had purchased for my son, these moles, this multivitamin, to clear face, the improvement in in his skin has, again just sort of correlated with this dietary change in, you know, kind of eliminating fluid milk. But also starting this, this multivitamin, I probably wouldn't have bought it if I had had this interview with Erin first because there are, of course question marks in my mind, like, how beneficial could this be it contains, you know, a multivitamin multi mineral, it's also got some different what you'd say I think more like anti inflammatory compounds, and it has some different probiotics. And after listening to Ayran, I don't know if I would have purchased it, because I probably would have felt like, Hey, this is maybe a waste of my money. But because all of this correlates with the change in his diet and the introduction of this multivitamin. We're sticking with it for the time being. And I also again, just in full transparency, I would not tell you that if you ran into us in the grocery store that you would say, Oh, his face is 100% clear, you know, he is a teenager. And so that is as most of us are in remember, you know, just kind of a constant battle. But I also know, there's just kind of a bigger difference between really angry inflammatory acne, like I mentioned, and pimple here and there. So I hope that you're clear about the difference. I hope that I've made it clear that I don't want you to think that I'm telling you this is definitive science and this is the path to reducing acne but it is something that we've tried, and it appears to have worked. Okay, so a lot of information for me. Stick around for a very quick ending to today's show the odds and ends ending and right now I'm going to jump drop in a quick commercial break.

Today's episode is brought to you by your color guru, your color guru.com is where I went a few years ago now at this point to have my colors done and as I have said on previous episodes, the idea of having your colors done is something that I find a little bit comical for those of us who are unmillennials because it's certainly something that people were talking about and read books about in the 80s but what your color Guru is offering is so much more comprehensive than that. And frankly, it's so much easier. The whole process to have your color guru do your customized color palette that essentially makes pulling together a wardrobe that makes you look your best. The way they do that is so simple and so easy. It's as simple as going to your color guru.com, filling out some information, uploading some pictures, and then you get back a customized color palette that frankly takes so much of the guesswork out of figuring out what to wear. Now, you've heard me mention this in previous episodes, how much I love your color guru and how I think it's absolutely transformed. Like even the compliments that I get. It's so much easier to put something on nowadays and someone say, Oh, that looks nice on you, or oh, that really brings out the color of your eyes. That's one of the big benefits. But recently, as I was last minute trying to get ready to go to someone's home, or a very casual holiday dinner, I realized I had not figured out exactly what to wear. But what I have increasingly started doing is only buying clothes that fit my your color guru color palette. I'm a moonlit summer. So when you get yours done, I'd love to hear from you what your color palette is. But once you start choosing clothes that fit your color palette, what you realize is that all of those clothes work together. So in putting on a jacket that I just grabbed out the pair of boots that I had with the top that I was wearing, it all coordinated really well in a way that frankly, I just don't have the fashion aptitude to put together on my own. And the only reason that it worked is because they all fit together in my moonlit summer color palette. So for listeners of This Unmillennial Life that would like to have your colors done or gift it to someone, it would make a wonderful gift at the holidays and especially if you're you know shopping last minute, it can all be done digitally, you can go to your color guru.com and use the code Reagan, R e g a n for 10% off your color consultation. So again, that's your color guru.com use the code Regan for 10% off, there is a link in the show notes.

Okay, in today's odds and ends ending I want to just address something that I mentioned sometime in a few episodes back that I was going to talk about. And I originally thought maybe I would talk about it in a full length episode. But I think it's best just to kind of acknowledge it here. And that is why I as a registered dietitian have undertaken a new website that frankly has nothing to do with being a registered dietitian and almost no new nutrition related content whatsoever. And that is my new website, this baking life.com You've heard me talk about it here on the show. But if you're following me on social media, or you are a subscriber and you have been getting some of my emails, you will notice that while some of the recipes that I'm developing do have I guess, the need for a registered dietitian, especially one that understands gluten free baking, there's a gluten free web section there. There is a low carb section up there. But the overwhelming majority of the recipes that I'm developing right now are frankly, not low calorie, they're not low sugar, they're not low carb, they aren't necessarily gluten free. They are just a complete absolute departure from so much of what I've done over the last, gosh, 15 to 20 years of my career. And for those of you who've been around for a long time, you may feel a little bit of whiplash in seeing that. And honestly, I kind of get it. But I started this whole episode off being really transparent with you about you know, why maybe I'm not releasing quite as many episodes as I used to. And a lot of it really boils down to rebuilding a career. And on this side of a cancer diagnosis, when you want to start rebuilding a career that has really frankly kind of pulled back you know, a lot of people pulled back during COVID whether they wanted to or not, and then I pulled back even further just you know going through treatment. In doing so I really have to evaluate how I want to spend my time. And it brings me a great deal of satisfaction and joy, as I said at the beginning of this episode to research topics that are of interest to me and that I think will be helpful to you and that's what This Unmillennial Life podcast exists exists for but as I have remarked and joked with friends over the years when I was doing recipe development on lower sugar this and the higher fiber that and and really what I would say like hardcore nutrition developments sometimes I would remarked people say what I really want to do is just get up and bake muffins every day. And so I'm kind of doing that now. I love it. I grew up Um, my first and oldest and most fond memories of my time in my paternal grandmother's kitchen was spent, you know, baking. I remember being an eighth grader and my mom being at work. And I remember baking a chocolate cake for my granddad. I remember my first published recipe was, I think, is like a kindergarten or a first grader. And it was a plum cake that I had learned to bake with my grandmother. I remember being in college and one of my favorite classes, my degree is actually in nutrition and food science. And one of my favorite classes in college was a food science lab. And, you know, you'd go like eight in the morning and cook biscuits to learn about chemical chemical leavening and bring them home to your roommates. And these are just really fun memories that have, you know, followed me all of my life. I remember my very first full time job, I was a Food Editor, Assistant food editor at Weight Watchers magazine, and my boss then, and I would joke about how I had this cake stand. And I always had something baked in the cake stand. And so really, for me, baking has been something that most of my life has been, you know, a pastime, so to speak. And I am not a super accomplished Baker, you know, I don't I wasn't trained in, in French pastries, I just learned how to do basic baking, a lot of quick and easy baking baking that the average person can do and that the average family's going to enjoy. I learned that many, many years ago. And I frankly, love doing it. And so I guess in some ways, I want to apologize if you have been along on my journey and felt like in time, I've talked about reducing sugar consumption, which I still think is very, very important. But I don't think that just reducing sugar consumption in your life means that you can never have yummy desserts. And certainly in my life, what I've realized is I have one child who is literally what I can count are months away from being out of my home, having these kids, you know, it's one of those things like I want to bake for my kids and I want to bake things for them that they get super excited about and that they are treats and they are things that, you know, don't, you don't necessarily need to eat three meals a day worth of. But it's something that I love. It's something that I enjoy. And to be honest with you the site is growing very quickly, because apparently there are plenty of people out there who share my love of baking for their friends and family but want to do it in an easy way. Because that's absolutely what makes this baking life.com different than most baking websites. I do not make it very time consuming lengthy recipes. And that's another one of those things that has maybe popped up as a criticism, I use convenient products, I use things like boxed cake mixes. And I do that because frankly, they work. And they're standardized. And I know if I call for them and you use one that your product is more likely to turn out in like minded because there are no variations and how much you scoop and measure. And that's not to say that there are not recipes up there that are from scratch. There absolutely are. But I am always looking with that website to both combine what is the easiest way to get this baked good out of the oven and shared with friends and family. What's the easiest way to do that without sacrificing taste. So if that at all appeals to you, I hope you'll sign up for recipe notifications from this baking life.com. And if it doesn't appeal to you, and you really have just always been around for the more hardcore nutrition content, don't go anywhere. That is what's still going to be here on this podcast. I don't plan for that to change any. I have again appreciated in the last couple of years a new spirit towards balance and happiness and pursuing things that you enjoy in a way that I didn't before. Sort of everything changed in the last few years. So this has been a pretty lengthy EFS episode as I alter how frequently episodes may be released, it may be that some of these episodes get a little bit longer to kind of sneak everything in. So as I say at the end of every episode, I am just so appreciative for you being here and listening, subscribing, downloading and of course, sharing with a friend as we close out this year. I want to wish everyone a very Merry Christmas and Happy New Year. Have a great week.

Other Related Podcasts Episode You'll Enjoy * The Cleaner Beauty Buys Episode * The Probiotic and Prebiotic Episode * The Probiotics and Metabolism Episode * The Endocrine Disrupting Chemicals Episode * The Adult Acne Episode * The Skin Cancer Episode

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Uterine fibroids may affect as many as 8 in 10 women by the time they reach menopause. This episode uncovers what uterine fibroids are, and what causes them, as well as discussing both symptoms and treatments.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE * Femgevity Health * Regan's Fullscript "General Wellness" protocol with Vitamin D * The Drugstore Cleaner Beauty Buys Episode * Tanologist tanning drops * Email Regan at regan@thisunmillenniallife.com * Submit a Show Idea

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * YourColorGuru.com - use code REGAN for 10% off

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, uterine fibroids

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

Regan Jones 0:00 Hey there podcast listeners. Before we jump into today's episode, I want to mention something that I usually mention at the end of every episode, if you don't hang around till the end, you may have missed that I very often will ask for you to rate and review this unmillennial life on whatever podcast app you are listening to this podcast on. Based on the number of people that I know listen, versus the number of ratings and reviews that I've gotten over the years, I know that there are still plenty of you who have not had a chance to rate and review the podcast. And probably some of that is because initially, to give a rating on Apple podcasts, it used to be that you had to write a review, and I know many of us are just not comfortable doing that. But the good news is that now you don't have to write a review, you can easily give this unmillennial life a five star rating on Apple podcasts simply by going to the show in your podcast app scrolling down below the episodes and then you'll see ratings and reviews tap to rate and if you would select that five star rating there I would be so appreciative. As I say at the end of every episode, it really does help Apple podcast know that this unmillennial life is a podcast they should be recommending to other people. And with that, let's get on with the show. If your skin doesn't know whether to break out a wrinkle if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out but the idea of CrossFit makes your 40 Something knees a you've come to the right place. Welcome to This Unmillennial Life.

I'm your host Regan Jones and welcome to episode 129 of this unmillennial life. Now first of all, I want to give an apology for any of you over the last few episodes, who have experienced a technical glitch that is happening on not my end. But the end of the advertising company that I work with for this unmillennial life. Let me say up front, I know that ads can be annoying, I also appreciate your understanding that it costs money to host and produce a podcast. And as a self employed podcaster. And blogger, advertisements are one of the ways that I make my income. One of the main ways right now however, I never want advertisements to be something that are so annoying or disruptive that they reduce the quality of the show. And I know because I've experienced it myself, that what has happened in some of the recent episodes is that the spot in the episode that I have allocated for a commercial break has actually not been where the advertising company has dropped those in and I have let them know that that is a problem. They have assured me that they are working on it live for the time being I have turned off any automated ads that would roll in the middle of the podcast so as not to disrupt the flow. So if that happened to you, I'm so sorry. Just know that I am aware of the problem. It is something that's happening on there in not mine, but I want to be sensitive to that. And for the time being. I will turn that off until we can get those issues resolved. Okay, that all said let's jump into today's episode. You already know based on the title of this episode that today we're talking about uterine fibroids, and joining me to discuss uterine fibroids is Kristin Marlin Kristen's a board certified nurse midwife, she has over 20 years of experience in women's health. And she really is an expert in menopause and feminine longevity. She's going to tell you a little bit more about her company that she co founded fim jeberti. But mostly what we will be talking about today would be sort of the prevalence of Uterine Fibroids Symptoms that you want to be aware of traditional treatment, and then how in her practice, they actually treat with some non traditional, more integrated wellness methods. So that I'll just simply welcome Kristen, Kristen, and welcome to the show.

Kristin Mallon 3:55 Thank you so much for having me. I'm so happy to be here.

Regan Jones 3:58 I really appreciate that when I was looking for someone to address this topic of uterine fibroids, that you were one of the people that came across my desk, you have a fascinating story with the company that you launched. And I think that we can really focus today on helping women understand a little bit more about uterine fibroids and then also maybe give them a different viewpoint on how they can be treated. So before we jump into that topic, though, I do want you to give listeners a little bit of background on your company for longevity. Yeah, so

Kristin Mallon 4:32 I'm the co founder and CEO of a company called Femgevity Health with is which is a concierge telemedicine platform for women working with hormone balancing specifically during menopause and perimenopause. And then we also focus in on feminine longevity,

Regan Jones 4:50 feminine longevity that's I would assume the way the name The name came about is that right?

Kristin Mallon 4:56 Yeah. So a lot of longevity. The medicine that's kind of practice now is really male focused and male dominant. A lot of the studies that come out about longevity, and a lot of the molecules that are used in longevity are really focused on how they affect men. And the clinical trials are done on men. And so what we focus on is really like, how does how did those studies apply to women? What can we use? What can we not use, and then also the really important component in a woman's life about how when a woman goes through perimenopause, menopause and menopause and how she does that, and how that sets her up for longevity going forward.

Regan Jones 5:31 And you said, it's a tele telehealth based practice, you have nurses, medical doctors explained to me just a little bit more about who is on your staff, if someone you know, down the line is interested in becoming a part of this, this group or seeking out your services, let's just know a little bit more about the company and who they would be interacting with. Yeah, so

Kristin Mallon 5:53 our protocols are all medical based. It's all medical doctors and nurse practitioners. And so we do some nutritionist nutritional counseling, we do some medical counseling in terms of mental health counseling, but the basis of what we do is really getting labs and diagnostic data and then prescribing accordingly, whether it's nutraceuticals, or supplements, or medications or hormones themselves.

Regan Jones 6:18 Okay. All right. Well, thank you for walking that out for everybody. Now, I want to just kind of go ahead and jump into the topic on hand today, and that's really uterine fibroids. This is something that came up as a topic really based on listener interest. Most people who've been listening to the podcast for a number of years know that things pop up, either, because there's something that's going on in my own unmillennial life or in the lives of those people who are my friends, family, or listeners of the show, and uterine fibroids actually has been suggested a number of different times. So let's first set the stage and talk to people about what uterine fibroids actually are. And if you will give them some sort of idea of what causes them.

Kristin Mallon 6:58 Yeah, so uterine fibroids really are non cancerous tumors. So people don't really like that word tumor because they do associated with cancer, but they are non cancerous growths that are coming from the uterine cavities, either outside or around the uterine cavity themselves.

Regan Jones 7:16 Okay. And then, in terms of causes, can you give us a little bit of an idea of like, what causes uterine fibroids,

Kristin Mallon 7:23 fibroids are really kind of a black hole. And we don't really understand fibroids as much as we'd like. But there's a lot of different theories about what causes uterine fibroids. So from our perspective, and this was a kind of a thought that was really made popular by a doctor called Dr. John Lee, he actually has a website called I think it's Dr. John Lee md.com. But the concept of estrogen dominance, because estrogen is a hormone that feeds the growth of, of fibroids. And so estrogen dominance is something that's pretty commonly seen nowadays, it's not a medical term that's really adopted, there's no ICD 10 code. If you go to like a regular generic OB GYN, they're gonna be like, that doesn't really exist, kind of the way that a lot of kind of traditional conventional doctors don't think that Adrenal Fatigue is really exists. That's where a lot of the thought is about where fibroids come from. Although there are risk factors that are associated with fibroids like having a period early like having your first period before the age of 10. Having less pregnancies being on hormonal birth conception, there are certain endocrine factors like being exposed to D S, which isn't really used anymore isn't so common anymore, but that was something that was more common in women that were born in the 50s or 40s. Obesity is also associated with fibroids diet, especially a diet high in red meats and dairy, alcohol, smoking, and genetics are all risk factors for developing fibroids.

Regan Jones 8:55 Okay, so if a woman is sitting and listening to this and is thinking, gosh, I have some of these risk risk factors. clarify for me, because this is a statistic that I've seen, and I just want to understand it a little bit better. from your standpoint. Do all women who have uterine fibroids do all of them? No. Are they all symptomatic? And the next part of that question is what are some of the symptoms that people would be looking for? Yeah, that's a

Kristin Mallon 9:21 really great question. So I think also, we can't really talk about the incidence and prevalence of uterine fibroids without talking about the significant disparity in the high incidence among black females as well. And we can kind of get into that a little bit later about the theories about why black females have a significantly higher proportion of having uterine fibroids. There's some studies that say, I've seen studies that say one in four women will have fibroids by the time they reach the menopausal years and I've seen studies as high as 80% of women will have uterine fibroids by the time they reach the menopausal years. A lot of times these fibroids especially in the early years of the fibroid growth and development, they are asymptomatic. And so, you know, I am a certified nurse midwife. And so I've done a lot of C sections and been into a lot of uterine cavities and many, many times in those C sections, probably about 30 or 40% of the time. And these are women who are younger and their young reproductive years 20s 30s and 40s. And we'll find a fibroid in the C section. Totally. Nobody had any idea about it and we didn't suspect about and even this woman was having ultrasounds in her pregnancy because fibroids can sometimes be difficult to see on ultrasound, especially when an obstetric cinematographer or so nog refer that's really doing pregnancy based ultrasounds and doesn't specialize in gynecologic based ultrasounds is reading the ultrasounds or looking at the ultrasounds and they're really looking at what's going on with the pregnancy. They're not always thinking about, Okay, what's going on with the fibroids? So, it's a little bit like I said fibroids is kind of a black hole. In general, it's a little bit of an unknown, but I would say more than half of women might exactly have fibroids, and then not even know they have them. And then you did ask about the symptoms of fibroids. So there's three, there's so many symptoms of fibroids, but there's three main symptoms that kind of really signify that fibroids are kind of at a later stage or larger. So number one is is bleeding, heavy bleeding, irregular, bleeding, painful bleeding. And this can sometimes be hard to diagnose, because this can also be associated with things like endometriosis, and so they can sometimes get confused. Does a woman have fibroids or does a woman have endometriosis? Or does she have both both are high estrogenic states they both kind of are result of having high circulating estrogen, or more estrogen in relation to the balance of the other hormones. There's also sometimes women can actually feel them, they can actually feel the fiber, they'll feel groco They'll feel like Oh, this isn't there's a hard ball here like so the palpation of feeling them is very real. And then pain can be the the number one symptom. So it's really those three things. Although there are other symptoms that go along with it urinary symptoms go along with it, pressure symptoms go along with it kind of like a bloating or a bulky feeling. There's so many things that happen with fibroids specifically. But I would say those are the top three symptoms that women really feel along with being totally asymptomatic and not feeling anything.

Regan Jones 12:22 Okay, good. Thank you for clarifying all that. Okay, so what I want to do is I want to briefly talk about and you give listeners just sort of an idea of kind of the current treatments that you see within what I would call the traditional medical community, how it's currently how have fibroids are treated currently. And then I think the area that you specialize in, let's talk about the alternatives, the non surgical or natural treatments that it sounds like that you all are using in your practice. So cover both of those for my listeners.

Kristin Mallon 12:54 Yeah, so I think a great way to kind of understand the there. So there's three tiers of treatment that are kind of traditionally used in conventional medical therapies. And I think to kind of understand them, it's helpful to understand the different types of fibroids. And this was something that you did allude to in the beginning, and I can circle back to that now, but there's different types of fibroids. So kind of from like the least severe to the most severe. There's fibroids that are pedants related, so they're attached by the stock, like a stock to the uterus, or to the uterine cavity, sometimes, like on ultrasound, they can actually look like ovaries, they usually can be palpated through the skin, although not always depending on the size of them. And they're usually pretty asymptomatic. They don't bother the uterine cavity, because as a woman is having her menstrual cycle and the lining is being shed, these are on the outside of the uterus, and a woman doesn't necessarily notice them or feel them. The next kind of more serious as we kind of moved down would be something called a sub serosal fibroid or a sub serosal myoma. And these kind of originate from the smooth muscle tissue layer of the uterus or the myometrium. And they're on the cirrhosis surface of the uterus. And so sometimes they also similarly like don't really have the same effects of causing heavy bleeding, although sometimes they can because they're really more like they're coming from the myometrium. And they're not the same as a submucosal fibroid or submucosal myometrium, which is when the when the fibroid is actually like in the mucosal wall of the uterine cavity. And so this is when you're going to have the fibroid getting in the way of the period and the uterus is going to feel like it's kind of like you know, when something's in your nose and you feel like something's in your nose, well, that's what's going on in your uterus, like your uterus is trying to expel every single month, something that's along the inside lining of the wall. And so that's why there's so many heavy periods and so much pain. I mean, some women actually explain the pain of these periods as childbirth like and they're not far off and they're not wrong. Because the uterus is actually trying to expel something from the uterus when there's a submucosal fibroid. There's also cervical fibroids to, which are fibroids that can sometimes be found like within the the service server itself, which is more of like the neck of the uterus. So I think understanding kind of like, the different types helps to understand the treatments too. So there's three tiers. So there's usually the first tier which includes really kind of traditional medical therapy. So this is when someone will get put on birth control pills, or they'll get put on some sort of progestin containing IUD like a Skyla or a Mirena IUD, and that's really just meant to control the pain and the bleeding that's associated with the fibroids. Every once in a while there's hysteroscopic resection of the submucosal fibroids. So sometimes it's a very, very minor minor surgery that's done it can sometimes even be done in office or you know, in an outpatient setting, where a surgeon goes in and just removes the fibroids that are irritating the wall of the uterus. The second tear is, I think, starting to become much, much more common and we've seen developments now in the this tear of treating fibroids which are with gonadotropin antagonists are gonna trigger an agonist and they kind of work the same way, even though it's weird, like one is an antagonist and one is an agonist, but they reduce the growth of the fibroid itself. And these are medications like that you might have heard of like, or Alyssa and Lupron and my friend Ray, they're taken either in injection or pill form. And this basically is used to shrink the fiber. And they work really well, especially for women who kind of have moderate symptoms, not so much severe symptoms or debilitating bleeding or pain every single month. But for the moderate symptoms, they do sometimes work really well. Some women don't necessarily like the side effects, because the bleeding can be irregular. And for some women, it just doesn't work well, because they don't like oh, I have to take an injection every single week, or every single month, they might not like how it makes them feel. And so they like the control of something like birth control, or they like the control of something whether it's just a pill that they take every single day. And then there is in that tier, that second tier something called uterine artery embolization, which is when a surgeon will kind of go in to the uterine arteries or the blood supply, like whatever the blood supply that's feeding the fibroid itself, and they'll put st kind of like almost like a sand into near and around the stock or near and around the base of the fibroid and then create a clot and then that decreases blood flow to the uterine fibroid itself. And then the third tier would be more like focus surgery where someone is going in and having a full myomectomy. You know, this can sometimes be done vaginally or through the abdomen and actually opening up the abdomen and removing the fibroids that way, or endometrial ablation. Um, that's not usually done in women who want to have children in the future, although sometimes it can be and then, of course, hysterectomy is kind of like the ultimate, you know, you've tried everything and you've exhausted all of your options. And that's the only choice that we have left. So that's kind of the way fibroids work and the different types of treatments that are available.

Regan Jones 18:29 Okay, but you all have I, as I understand it, correct me if I'm wrong, some different and more natural treatments. Is that right?

Kristin Mallon 18:37 Well, a lot of what we do is kind of like what I talked about in the beginning. And and I think that it also goes along with early diagnosis and early intervention. You know, there's not really a great standard within the OB GYN community of how often or how early you should be using ultrasound GYN ultrasounds to screen for certain things, like fibroids, and even things like ovarian cancer. So in my practice, we've always been incredibly, incredibly proactive. And we we offer ultrasounds pretty much to everyone across the board that's in their 30s and up, and so we're able to kind of pick up on these fibroids much earlier. fibroid doesn't can't always be picked up on on ultrasound, and sometimes MRI needs to be used. But if a fibroids big enough where it's going to be a problem and needs treatment, especially whether it's natural treatment or pharmacological treatment, an ultrasound is usually enough to be able to give us the information that we need to kind of understand where to go from there. And even in asymptomatic women and I think this is like a huge opportunity for women's health to get better is that we should be using GYN ultrasounds more as a screening tool to help us pick up these are these fibroids much much earlier so we're not waiting till a woman is symptomatic and then working with the fibroid when a woman is symptomatic because often a woman has had that fibroid for many many years and she had No idea before she starts to have the symptoms of the heavy bleeding and the pressure and the pain and the urinary symptoms, etc. So yeah, so I'm happy to talk about how we how we treat it. So because I mentioned that we really kind of see it as this hyper estrogenic state or an estrogen dominant state, what we really work on is controlling the estrogen dominance. So it's not so much that the ovaries which you know, produce the majority of the sex steroid hormones, when it comes to progesterone and estrogen for women are producing more estrogen than they should be, what's really happening is other hormones are starting to decline. And then the ratio of estrogen to other hormones like progesterone DHEA, and testosterone is off. And so when we support and correct for those other hormones, and we bring those other hormones back up to their normal levels, we find that we're not creating the high estrogen or the hyper estrogenic states that are very common for women in their late 30s, and 40s, which lead to fibroid growth. So there's a lot of different ways that we do that. So number one is testing. So we do a lot of diagnostic testing to see, where's the woman's hormones, where's the woman's hormones at different points in her cycle, because the the cycle is really divided into two phases. It's divided into the follicular phase, which is a phase that's dominated by estrogen, and then the luteal phase. You know, there's the ovulate ovulation, which happens right in the middle, but then the luteal phase, which is dominated by progesterone. So checking, we like to check hormones three times a month in the follicular phase at ovulation. And then then luteal phase to see where the hormones are falling and what ranges are normal. And this is actually believe it or not, I think it's crazy. But it's a pretty big controversy out there, among other people who do hormone balancing, or who do type GYN types of services like this, because they're like, Oh, you don't need to test like hormones vary too much like you're not going to get information and you don't need to test, that's a very common thing that we hear, yeah, I've heard that. But getting the getting the hormone levels at the different times of the month, you're gonna get a range. So for example, if you test someone in the beginning of the month, and their extra dial level is 400, versus 50, or versus five, you're going to know much, much more because maybe the range of that person at 400, that range isn't going to be five to 400. If they're 400, in the beginning of the month, you know that that that range is probably something more like 200 to 400 or 200 to 600. So even though you're not getting an exact number, you're still getting a sense of the range of where that hormone is falling at that specific time of the month, which is why I think it's so so important. And as I think we develop more types of tools, there's a lot of tools now we have mirror care, we have probe, we have mental Pro, we have a lot of tools now where we can test urine metabolites at home, and we can track the menstrual cycle at home and understand not not as perfectly as serum and not a perfectly as blood testing. We can track what's going on with the menstrual cycle, to understand what hormones are high and low, and then balancing them out with herbs with nutrients with gut microbiome balancing, or with bioidenticals or even pharmacologic, if they're necessary.

Regan Jones 23:16 That last part that you talked about, the testing with urine metabolites was new to me. So I am very familiar with doing serum testing of different hormone levels, and I will reinforce exactly what you say. I mean, I've had multiple doctors, OBGYN, say over the years. Oh, no, there's no point in doing that. Because you're not ut doesn't tell you anything, because hormones fluctuate. But I know that there's always been an alternative viewpoint. And there's, you know, the opportunity to to have that testing done. And I have had that done and looked at some of that information over the years. But as you were initially talking about the validity of checking hormones throughout the course of a woman's cycle, in my mind, I was thinking, Well, yeah, but how many times does somebody want to go in and have their blood drawn for serum levels, but I love what you said about the fact that there are these tests that do this on a urine metabolite level. So these are, these are home based kits that someone would be able to get through your practice. And that's how you all would assess the hormone levels throughout that month.

Kristin Mallon 24:22 Is that right? Yes. So actually, these these hormone tests are available over the counter. And they're becoming I mean, more and more popular by the month, I feel almost every month, I find that a new test is popping up that will test urine metabolites at home. And in addition to that, there's a lot of new testing that's being done now with saliva as well. So I think that this that, you know, it's funny because my colleagues and I always talk about all the time like the things that are kind of like outdated that like those of us that are in practice every day hands on patients all the time like reading lab reading lab. and working with women and understanding their symptoms, know what's really going to come down the pike, I think versus a lot of doctors that sometimes they lose track with patients, and they get into research, which is incredibly, incredibly valuable and serves its purpose. But we were like this lab debate is going to end soon because we get so much information and then we're able to pinpoint exactly rather than guessing rather than overtreating and giving someone something that they don't need, we're able to pinpoint exactly what a woman needs, and then watch how it changes in her urine metabolites or serum. If someone like you said, is willing to come in three times a month, you know, sometimes a woman's like, oh, I live right by the office, no big, I'll pop on over. But yeah, for someone who lives an hour, 45 minutes from a lab, that's not really realistic for someone to do something like that.

Regan Jones 25:50 And especially for people who are a little bit needle phobic, I'm not one of those people don't mind getting blood draws, but I know plenty people who are so truly the the trade off and being able to do something like this on a urine metabolite level is, is really a benefit. And I will just reinforce what you have said, I'm not someone who is working with patients day in and day out. But as an avid observer in the health community, and as a registered dietitian, it is fascinating to me, where we are today with all of the different levels of testing down to a fingerstick a urine metabolite, like you say, a saliva test, the things that we can do, really home based that it really would have taken a major, you know, act of God almost to get some sort of doctor's order to get a test done, you know, say just 10 years ago.

Kristin Mallon 26:43 Yeah, absolutely. And I'm always so thrilled and pleased because I think the more women, I've always thought that you know, as a practitioner, and as a clinician, as a certified nurse midwife, like we're really partners with the women we treat in their care. And I'm an expert in, you know, obstetrics and really non intervention based gynecology, that's, you know, I'm not a GYN surgeon, but they're experts in themselves and them and them as individuals. And so when we work together, we can use my expertise in GYN and obstetrics and their expertise in themselves to come up with the best, most perfect plan for them. And that's really, the more power they have. And the more information they have in their hands, the more we can work together to create a really perfect, beautiful plan for them.

Regan Jones 27:27 Yeah, absolutely. I constantly advocate on this podcast for people to be, you know, their biggest advocate for themselves. And it sometimes takes a complex medical team to do that. But it really sounds like what you all have, that you are doing in this sort of concierge telehealth space, with women at midlife is very fascinating. And like I said at the beginning, I'm so glad that you and I were able to connect because I think that you have certainly on this topic, shed some light in ways that I did not know and hopefully have piqued people's interest to maybe understand a little bit better their risk factors for uterine fibroids, and explore whether or not that's something that they need to be taking into consideration and potentially evaluating in the future for themselves. So Kristen, is there anything else about this topic that I haven't asked you that you think people need to know?

Kristin Mallon 28:17 There are some more natural ways to treat fibroids for sure. And you know that, I'm sure also as a nutritionist, you know a lot that dairy is a big culprit when it comes to fibroids and women who have sensitivities to dairy can often benefit from going on dairy free diets, and a lot of times gluten free diets. Certainly liver detoxification helps women to metabolize estrogen much better. And so also working with gut microbiome balancing and finding if there's high enzymes in the gut microbiome, like beta glucuronidation. And then you know, supplementing with calcium D helps women to metabolize estrogen more efficiently, making sure they're cleaning up dyes, and like tartrazine and, you know, any type of preservatives in their diet so that their liver can process all of their estrogen more efficiently are really great natural ways to kind of help women with fibroids. The other thing that's really big about fibroids too, is vitamin D deficiency. So that's a that's like been proven time and time again in multiple studies that women that have vitamin D deficiencies are at a higher risk for developing fibroids and having worsening fibroids and morsing fibroid symptoms so correcting that can also be a really helpful thing for women to do.

Regan Jones 29:30 I I'm so glad that you mentioned that vitamin D deficiency is one of those things that I'm actually super passionate about because I think that people are walking around with really poor vitamin D levels and don't necessarily know it. So I would love for you to just briefly give people your recommendation in terms of like, go have your vitamin D check. I mean, I want your recommendation not mine, but is it go have your vitamin D checked and then you know based on what the levels are, maybe you need a different you maybe you need to be aiming for a higher level than what's published, you know, just kind of walk out your thoughts on vitamin D treatment for us.

Kristin Mallon 30:04 So vitamin D is kind of tricky because synthetic vitamin D can also be harsh and toxic too. So you got to find the right forms of vitamin D, obviously, Vitamin D from the sun is the best type of vitamin D, but a lot of us wear protective sunscreen. So we're not always getting the vitamin D that we need there. We really like to see vitamin D levels over 50. And I know that there's some people like 80, I think that there's kind of different ranges that different people aim for and try to kind of achieve the there's, sometimes people talk about insufficiency versus optimal. So we're usually shooting for vitamin D, like at least over 35 minimum. And then if a woman's willing to work with us on it, we'd like to get it over 50 And then the sun is best. So one of the things is there was a study out of Australia about the use of sunglasses. And so we try to kind of work with women about not wearing sunglasses to help their body actually produce more vitamin D, if they're open to that, going into the sun without sunscreen, maybe for just five or 1510 minutes and then applying the sunscreen so that they're able to absorb the sun as best as possible. And then when those methods don't work, and we can't raise the vitamin D up enough, especially if women live in, you know places where like not California where there's sun all the time, then we do supplement usually with some sort of liquid based vitamin D or hyper absorbable vitamin D, and then watch the levels very closely because too much vitamin D can also start to cause symptoms too, especially when it's from a synthetic source.

Regan Jones 31:37 Okay, very good. Thank you for I just kind of added that at the end because I was really felt like that was like a public public service announcement that we needed to, to share with people. Well, Kristen, you have just been a wealth of knowledge today if you will do my listeners a favor and let them know how they can find you online and on social media. All

Kristin Mallon 31:54 of our social media handles our FEM devotee, just ask them devotee on Facebook Instagram Tik Tok. We do run a lot of lives on Instagram on Monday nights at 9pm. Eastern so people can come and ask us questions there.

Regan Jones 32:08 We try to make ourselves pretty available. And our website is longevity health.com. And as I do with every episode, I will be sure to place a link in the show notes to both the FIM devotee website and the Instagram account. Kristen, thank you so much for joining me today. It's really a pleasure.

Kristin Mallon 32:24 Thank you so much for having me. It was just so fun to talk to you.

Regan Jones 32:27 That wraps up my interview with Kristin. And you probably noticed that at some point, I mentioned that uterine fibroids had actually been suggested as a topic to do on this unmillennial life, I believe by a couple of different people. And if you've never taken the opportunity to consider episodes that you're interested in, that you would like for me to research a guest that I could interview, now is the time to do that I am planning for the second half of season seven, which will be coming up after the holidays. And you can submit that information to me simply by sending me an email Reagan at thisunmillenniallife.com. I'll be sure and place my email address in the show notes. Or I have a guest form where you can fill that information out topic suggestions. And that is one of the ways that some of the topics over the years have come up is by suggestions by people just like you so that guest form will also be linked in the show notes. I'm gonna take a quick break but stick around for the odds and ends ending where we're going to be talking about one of my absolute new favorite beauty products that I love. That's coming up next. Today's broadcast is brought to you buy your color guru, your color guru.com is where I went this last year to get my color consultation done. And there's a little bit of comedy in thinking about having your colors done. I say that in air quotes because many of us as Unmillennials remember back in the days of the 80s of doing your color, but let me tell you what your color Guru is doing is so far beyond that. And they're giving you so many tools when you actually have your colors done. And the reason that I say so far beyond that is because back in the day when we would find out what our colors were I think it was like four seasons winter, summer, fall and spring but your color Guru is much more robust than that. For instance, I'm a moonlit summer which is different than a sunlit summer. And one of the things that I love the most about your color guru and the color consultation consultation that I had done is that it comes with a color card. I have both a printed card that I can throw in my purse so that when I am out shopping I can pull that card out of my purse and hold it up to anything that I'm looking at to determine Hey, is this one of my best colors? I also have the JPEG on my phone so if I don't have the card with me, I just simply look at my phone and it has been invaluable. It makes shopping so much easier. So if you are interested in having your colors gone or gifting it to someone else, you can get 10% off off of your color guru consultation by simply using the code Regan which is our E g a n at checkout at your color guru.com There's a link in the show notes. Okay, you've heard in the commercial break that I do with color guru that I really feel like that color guru has been one of the best things that I've done in the last few years from a beauty standpoint simply because I can wear something that's one color not getting compliments put something on it's in my color guru color palette and I seem to get tons of compliments and I love that but the product that I want to tell you about today is one that is easily accessible to virtually all of us. And maybe many of you know about this product. You've seen it at your local you know drugstore slash pharmacy and that is the technologist tanning drops. So people who've been around the podcast for a while know that I've talked about different self tanners, I have a spray tan setup here at home that I use. It's not nearly as expensive as you would think I bought it years ago it's probably increased in price. But I'll place a link in the show notes to that in case you're interested in just kind of the overall full body tanning as we head into the winter. I did an episode on skin cancer with a dermatologist and we talked about self tan and how that really is probably a better alternative than you know getting out and baking in the sun to get that beautiful glow. And for us going into the winter that's not even an option if you wanted it to be so setting all of that aside the only thing about the full body self tanning setup is I don't necessarily feel that it always gives me the best look on my face. The color of it just is sometimes a little too dark and and I just haven't felt like it was you know the best and I have tried different facial tanning moisturizers over the years and I don't know I just haven't found one that I was in love with have had plenty that I thought we're okay. But recently, I on a whim somewhat grabbed a tiny little tube of technologist tanning drops they were near the checkout and a CVS in one of these you know kiosks that has like the trial size travel size beauty products very similar to what you see in Sephora or Ulta. But but like CVS and Walgreens have started to incorporate those. So I grabbed those little tanning drops and I put them in my sunscreen that I was wearing for the day and so that was the first time I used it was on a Saturday well by that Tuesday I went to the gym to a new class that I attend immediately the instructor said oh my gosh did you recently get a facial Your face is glowing and I I kind of thought it was sort of funny because I have not gotten a facial as I said to you and last week's episode when I was talking about the press on nails my budget is really tight right now my beauty budget it it is much tighter than it used to be so that's not really something that I can pursue right now getting facials although I absolutely love them. So I thought that was a little bit comical and I said no it's probably these tanning drops. And it wasn't three minutes later that a woman that I know with the gym that I workout with she came in and said oh gosh did you just get back from the beach you you're just simply glowing. So I thought gosh, you know these must be pretty good. And then over the course of the next two days I had someone that I was on FaceTime with say gosh your face looks great today What did you do and then I was back at the gym two days later. And another woman that I work out with said gosh your face looks great. What what did you do so you know I gotta say four people within the course of about two to three days. mentioning it made me think you know what, this is a really good product and it's affordable. I'm not sure exactly how much I paid at CVS or Walgreens but I do know that on Amazon and I will place a link to this product in the show. Show Notes. This is an Amazon affiliate link as a reminder, that means if you purchase your prices the same but I might receive a very very small commission. They are about $20 on Amazon and you may look at the size of the bottle it's pretty small and think oh my goodness $20 For that tiny little bottle. But you only need about two drops for a little small POM of moisturizer or like I said I am putting it in my my sunscreen. It's highly effective. And it virtually has no odor that is another thing that I like about it. If you've ever used any type of face tanner on you know, obviously your face, then you know that sometimes the smell of those self trainers can be very off putting and having it really really close to your nose like that. It's just something that you tend to smell all day long. So I'm very very pleased with these. Again, the name of the brand are is technologist and you can probably find them at your local drugstore. Down here, we primarily have CVS and Walgreens, but you can get them on Amazon. And there is a link in the show notes. So that makes two weeks back to back with beauty budget buys. As a reminder, in case you've never listened to the episode that I did on cleaner beauty at the drugstore, I'll place a link in the show notes so that you can go back and refresh yourselves on those. That episode is a little bit old, in that I did it two or three years ago, but I don't think that the products have changed tremendously. And there is a handout that goes with ads that you can take with you to the drugstore if you're looking for cleaner Beauty Buys think things like beauty counter, which I love, but it's again, not within my budget right now. So alternatives to beauty counter type products. And with that we will wrap up today's episode have already done at the beginning of this episode in my plea for five star reviews on Apple podcasts. But honestly the best way that you can help this podcast grow is simply by sharing it with a friend, you can let your friends know that this umillennial life is available wherever they listen to their favorite podcasts, including, of course, Apple podcast and Spotify, which is where most people listen to this podcast. If you want to make sure that you never miss an episode of this unmillennial life. Go to thisunmillenniallife.com/subscribe to sign up for episode notifications. As I always say thank you so much for listening, subscribing, downloading and for sharing with a friend. I hope you have a great week.

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Many people are unaware of the connection between hearing loss and dementia. This episode covers what you need to know.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES – HEARING LOSS AND DEMENTIA LINKS MENTIONED IN THIS EPISODE * Dr. Amy Sarow at Soundly.com * Dr. Amy Sarow on LinkedIn

COMMERCIAL OR AFFILIATE LINKS MENTIONED IN THIS EPISODE * imPRESS nails * YourColorGuru.com – Coupon Code REGAN – for 10% discount

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, hearing loss, dementia

EPISODE TRANSCRIPT – HEARING LOSS AND DEMENTIA (transcript generated through AI; may contain spelling errors)

0:00 Today’s broadcast is brought to you by your color guru, your color guru.com is where I went this last year to get my color consultation done. And there’s a little bit of comedy in thinking about having your colors done. I say that in air quotes because many of us as unmillennials, remember back in the days of the 80s, doing your color, but let me tell you what your color Guru is doing is so far beyond that. And they’re giving you so many tools when you actually have your colors done. And the reason that I say so far beyond that is because back in the day, when we would find out what our colors were, I think it was like four seasons, winter, summer, fall and spring. But your color Guru is much more robust than that. For instance, I’m a moonlit summer which is different than a sunlit summer. And one of the things that I love the most about your color guru and the color consultation that I had done is that it comes with a color card. I have both a printed card that I can throw in my purse, so that when I am out shopping, I can pull that card out of my purse and hold it up to anything that I’m looking at to determine Hey, is this one my best colors. I also have the JPEG on my phone. So if I don’t have the card with me, I just simply look at my phone and it has been invaluable. It makes shopping so much easier. So if you are interested in having your colors gone, or gifting it to someone else, you can get 10% off of your color guru consultation by simply using the code Regan, which is r e g, a n at checkout at your color guru.com There’s a link in the show notes.

Regan Jones 1:39 If your skin doesn’t know whether to break out or wrinkle if you’re caught between planning the third grade class party and researching retirement plans or if you want to work out but the idea of CrossFit makes your 40 Something knees ache, you’ve come to the right place. Welcome to this unmillennial life.

Regan Jones 2:04 I’m your host Regan Jones and welcome to today’s show. Thanks for letting me take the last couple of Monday’s off if you wondered where I was. There is a National Nutrition conference that happens every fall for registered dietitians. It had been a few years since I had been able to attend. And this year I was actually speaking at the conference about podcasting ironically. So I took the week before the conference to get ready. And I took the week of the conference off. So I do apologize for not bringing you new episodes. But rest assured that I got new ideas at this conference for things that I would love to come back and do episodes on for you here on the show. Now today’s episode, though, has nothing to do with nutrition. If you’ve been a listener of this unmillennial life for a while you know that while I am a registered dietician, and technically a personal trainer, although I do not personally drain anyone by of course, an avid fitness fan for myself, you know that over the years, I do my very best to cover topics that don’t have anything to do with nutrition. And it seems like and looking back over the episodes that I’ve posted recently, there’s been a good bit of nutrition, a good bit about different supplements. And so I hope that you really enjoy today’s episode as a complete departure from a nutrition topic. Now that’s not to say that this is not a health topic. Certainly the connection between dementia and hearing loss. The majority of what today’s episode is about is of extreme importance as we look to ourselves, and our parents, our friends and family and see aging beginning to happen. We’ve talked about parenting aging parents and what some of that looks like. And hearing loss is actually one of those things that some of my friends and I tend to joke about, you know, when we go out to dinner, and we’re really struggling to hear people at the table, it’s kind of been one of these ongoing jokes about oh, we’re just getting older and we can’t hear as well. But when I was told this summer by a member of my family that she had read about the link between dementia and hearing loss, I thought this is something that I want to know more about. So in today’s episode, I am interviewing Dr. Amy Sarow. Dr. Sarow is a lead audiologist for soundly.com. And she’s also a Forbes Health Advisory Board member. She promotes healthy hearing awareness and her perspectives have been featured on NPR in People magazine, GQ Wall Street Journal and more. The first part of this episode we talk about hearing loss in general and then we will get to unpacking what the believed reasons are that tie hearing loss with dementia. So with that, I’ll say Dr. Sarow. Welcome to the show.

Dr. Amy Sarow 4:48 Thanks so much for having me. I’m excited to be here.

Regan Jones

Well, this is a topic that I gotta tell you is a departure from some of the recent topics that we’ve had on the show that have been pretty nutrition-oriented. So I’m really happy to have You and your expertise as an audiologist for soundly.com. Before we jump into really looking at hearing loss, and you know when to test for that, and the topic that I’m most interested in this connection that I’ve learned about hearing loss and dementia, why don’t you tell the audience a little bit about yourself, and then also soundly.com, since that’s ultimately the way that I discovered you?

Dr. Amy Sarow

Absolutely. So I am an audiologist or a doctor of audiology. I studied in my bachelor’s degree, I actually studied German. So I started my work as a language instructor in Germany. And then when I came back to the US a few years later, and I switched career paths, I was thinking, you know, speech pathology, and I was guided towards audiology, because of the difference you can really make in people’s lives. And helping them communicate, which relates to my teaching experience, as well. So now with sound Lee, I’ve had some work in the clinical realm, but now with sound leave a lot of what I do is education and sharing good information with consumers, helping them to make good decisions about their hearing health care, because it’s a topic that’s come up a lot, especially since the pandemic, and so I just, I love being able to support people and give them the the right information and resources to help them get started in the process. Yeah, because this certainly is an area of healthcare, as you say that I feel like having looked at it over the last decade or so, and seeing people in my life that increasingly are struggling with hearing loss is one that I just don’t think that the average consumer knows that much about, you know, we have this, it seems to me, you can correct me if I’m wrong, but it seems to me we have this sort of tendency to think that, you know, just only very elderly people are wearing hearing aids, or people that were born maybe with some sort of, you know, hearing their hearing being affected. But I believe the reality is, it’s a much bigger issue for a lot of people at younger ages than than we realize. Would you say that’s the case? Yes, absolutely. You hit the nail on the head. So it’s approximately one in 10. Americans, actually, that has some degree of hearing loss and at least one year, and so most of us know, somebody, it could be a parent could be a sibling, a grandparent. And while hearing loss does affect us, more tend to affect us, as we age, it can affect people of any age, you know, children can be born with hearing loss, or people can develop it in their teens and their 20s in midlife. So definitely, it’s a very important topic to talk about.

Regan Jones

So tell me a little bit about your thoughts on, you know, obviously, we’ve talked about kind of the incidence of hearing loss. But you know, what are some tips that people can take away from this conversation about preventing hearing loss?

Dr. Amy Sarow

Yes, this is a topic that I’ve been talking about a lot. And I’m excited that it’s getting some attention. So one of the biggest trends that we’re seeing right now, in young people actually is Gen Z, and millennials especially, is the headphone use. So that using the earbuds and the headphones and turning the volume all the way up on a phone or an electronic device is leading to noise-induced hearing loss, and we’re expecting in the coming decades, that will affect as many as 1 billion people worldwide. So it’s a really, it’s, it’s a problem. So what I like to tell people are just some practical tips about how what they can do in their daily life to prevent that from happening. So the FDA does not regulate the volume, if you turn it all the way up, and it can go well over 100 decibels, which is enough to cause damage within just 15 minutes or even less. So what I like to say is if you have someone in arm’s length from you, you should still be able to hear that person talking to you, if you can’t hear them. That’s a sign it’s too loud. So thinking about the volume is important. Limiting your time if you’re going to be somewhere where the volume is louder, you know, spending, taking breaks, spending less time in that environment that’s going to help. And then using hearing protection is a big one too. And we’re seeing a lot of companies coming up now with hearing protection that’s more comfortable or a little more stylish. For example, the loop earplugs those are really popular, they come in colors where you know, people who wear them almost as a fashion statement and they’re they’re happy to have them nearby. So those are a couple practical tips. And then just something in general. It all starts with awareness, because sometimes we don’t realize how loud our environments are

or so just having that awareness, maybe using a free decibel meter to check your environment, if you’re curious about that. Okay, so moving away from just the tips about how we can reduce noise induced hearing loss. What about people who are curious about maybe the amount of hearing loss that they’re already experiencing? When Should people consider getting a hearing test? Yes. So this is also an important topic, because so as I mentioned, even younger people now have more noise exposure. And so anyone who’s concerned about their hearing, or maybe they’re in, you know, they, they do target shooting or loud recreational sports, concerts, that sort of thing. I would even recommend people just checking their hearing in their 20s and their 30s. But definitely, I would like everyone to have a baseline hearing test by age 50. If they don’t have any concerns, prior to that. So that’s, that’s definitely my recommendation. Because when we catch hearing loss early, it’s so much easier to treat it stay on top of it, you have that information, and then you can make good decisions from there.

Regan Jones

So much of what we talk about here on this podcast for women, especially at midlife is about just early detection of lots of different issues. And so I think you have certainly made the case for, you know why you need to start with that baseline testing by age 50. Talk to me, though a little bit about what people might otter it automatically be looking for in their lives as maybe common signs of hearing loss that beg the need for going and having some testing done.

Dr. Amy Sarow

So some of the most common signs that people will describe is turning the TV up louder. It sounds like people are mumbling, they’re not speaking clearly. Maybe they feel more fatigued. And this is one where we don’t always notice that it’s because of hearing. But maybe we’re just kind of straining. And by the end of the day, we feel really fatigued, really tired, because we’re working really hard to understand what people are saying. Sometimes people notice they’re feeling more isolated. They’re not feeling like they’re part of the conversation, because they’re having trouble telling, you know, Oh, was that code or code or road? I’m not sure what they said. So it makes them feel, you know, left out. So those are all some common signs that we see if you have also maybe a difference and how you hear from one year to the other. You might have trouble localizing sounds telling where what direction things are coming from.

Regan Jones 12:46 Yeah, so those are a lot of the common ones that we see a couple of things that I picked up on when you talked about straining to hear and you talked about isolation. Those are two of the things that I read about when I first got interested in the in the main topic that I wanted to talk about today. The association between hearing loss and dementia, those were two of the things that were mentioned as potential reasons there is a connection. So as we kind of move over from general hearing loss and specifically unpack the connection between hearing loss and dementia. Can you walk that out? Like what what does the data show about whether or not there is an association? I mean, you know, I could be wrong, maybe there isn’t. But is there Association? And if so, what do we believe are the reasons behind that?

Dr. Amy Sarow

Yes, absolutely. There is an association and you definitely picked up on that aspect of it. So we see there was a study from the Lancet in 2017. And then more recently in 2020, about exactly this topic. So we know with cognitive decline, it’s an area of research that’s growing, and we’re learning about the connection between hearing loss and cognitive decline or dementia. There are some modifiable risk factors that we we can do something about now, obviously, some things we can’t like, you can’t change your family history. We can’t do anything about aging, those are things that we can’t change. But things that we can change are, you know, treating hearing loss if we have it, and especially we show that by about age 55 if we can catch it there and intervene, we have about a 32% lower risk, I believe it is of developing dementia. So it’s really important and that’s another reason why I like to recommend the by age 50 baseline because that’s going to catch it before that age. But also when we think about it’s not just the hearing loss, like as we talked about that’s important for a lot of different reasons, but also it changes the other modifiable or potentially my to final risk factors. So hearing loss changes the social dynamics. If you think about how someone with hearing loss is involved in a conversation, like we said, maybe they’re straining to hear, and they thought somebody said they thought somebody told a joke, but actually, they were being serious. You know, how is that person going to feel when they react inappropriately? And then you know, what will? How will that change the way that they interact with individuals or maybe feel more isolated, more prone to depression, and those are also modifiable or potentially modifiable risk factors. So if hearing loss has downstream effects on our health, when a person becomes depressed, then perhaps they’re engaging less with others have less social connection, maybe that’s also giving them less energy to engage in physical activity or to lead a healthy lifestyle. So it’s all related.

Regan Jones

Yeah, I just think it’s fascinating. And the first time that someone ever pointed it out to me that there was a connection. You know, I just, I was actually really very astonished because I thought, Why have I never heard that there’s a connection between hearing loss and dementia. But then when you start seeing why, because of things like you’ve just mentioned, the isolation, the potential awkwardness of social situations, the strain, I mean, one, I believe, one source that I read, and again, you can you’re the expert, you can correct me if I’m wrong, said that there is a belief that the brain is having to struggle so hard to hear and and understand what’s going on that it’s essentially kind of taking energy away from other crucial functions of the brain. Is that based in anything that you believe is credible? Or what are your thoughts on that?

Dr. Amy Sarow

Yes, definitely. So when you think about if you’re straining, or if you’ve, if you’ve been at a presentation, let’s say where the microphone is really low, and you’re wanting to hear what the person is saying, but you can’t hear them really well. So you’re really straining, that is a different kind of listening. You’re trying to get the individual words, rather than using using higher up cognitive processes to think about, okay, what they’re saying is related to something that I read or that I’ve heard about, you’re thinking about, you know, what are your thoughts and feelings about it. So you’re engaging in a deeper level. And when you don’t have those cognitive resources free to engage the brain in other ways, it does limit what what you’re able to do and where your focus is definitely. And we’ve seen that also with fMRI studies. So they tested individuals with hearing loss who had untreated hearing loss, and had them monitored to see what parts of the brain were engaging. And they then they then treated them with hearing aids and had them wear them for a year. And they did see actually, there was a big difference in the parts of the brain that were engaging when they were listening to speech. And so we believe that those connections help us to keep cognitively sharp to keep you know, as we say, when if you don’t use it, you lose it like with muscles, when you engage the brain like that it can help to preserve cognition and maintain what we have.

Regan Jones

That is just I’m sorry, but it’s so fascinating to me, because this is an area a lot of times I do, you know, interviews that are related to my field of study, which is nutrition. And sometimes things pop up and I think, oh, gosh, I’ve never heard that before. But this is information that’s so new to me, and so fascinating. And so timely. Now, you mentioned that sort of age 50 For baseline, and by age 55, potentially intervening and reducing that, that risk of dementia. Let’s talk about intervention. Let’s talk about something that you just mentioned, hearing aids, I think that’s probably the next most logical question, because we’ve talked about, you know, sort of what the problem is, but we need to talk about the solution. And I’m sure I don’t have to tell you, there has historically been a stigma around hearing aids and I don’t think if hearing aids were quite as easy to get as maybe they are now and I know that soundly has some resources in helping people pick out you know, kind of what they’re looking for. So let’s talk about intervening hearing aids and what soundly.com offers.

Dr. Amy Sarow

You know, over the counter hearing aids recently came onto the market and October of last year, October 2022. And that was when we saw a lot of interest in people trying to figure out okay, I feel like I have a problem, I want to address it. But how do I get started? What do I do? Because it is a little bit confusing to navigate. You know, there are people that are saying, okay, I can buy this over the counter. But is that my best option? Or should I see somebody? What about Costco? You know, there’s so many different routes you can go to get treatment, to find hearing aids. So we like to help people by giving them resources. So on soundly.com, for example, we have a free hearing test. It’s like a screening, you can do that at home comfortably with headphones in a quiet area, that just gives you an idea, you know, do I have something that needs to be further examined? And then you can go have a comprehensive hearing test with an audiologist. But the best way to get started is to get that first hearing test, because that will tell you, you know, what is my hearing? Like, do I have some hearing loss? What does that look like? Also the person who tests your hearing, ideally, an audiologist can tell you something about if you do have hearing loss, what your best options are, or what might be specific. In your case, for example, some people have a lot of difficulty putting something in their ear, if they’ve noticed, gosh, when I wear headphones, they just don’t stay in. And maybe they have, you know, a narrow ear canal or unusual ear canal geometry, maybe they need a special fit peace. Now, if you have mild to moderate hearing loss, you feel somewhat tech savvy, you’re comfortable with doing things on your own, over the counter options are something that you can try. And some people get started that way. And I like to tell people, if you do over the counter, that’s great. I’m excited to see people you know, take that first step, it’s also important to know your return options, because sometimes people try it and they realize, well, maybe this maybe I should do something different. Maybe I need to see someone so I like them to have all that information. But on soundly.com, we also talk about you know, different types of hearing aids, who’s there’s different brands, and we provide all that information there for people.

Regan Jones

It’s a wonderful resource. And I have spent a little bit of time on there looking. And I think the fact that you offer a unit that’s very basic, do it yourself at home initial free hearing test is something that can get people started kind of evaluating, you’ve talked about some of the symptoms that you might already be looking at. And then just being able to give people insight into what is now really a much larger and broader world of hearing aids than ever, ever before. Dr. Sorrow on this topic, is there anything else that I haven’t asked you about that you think listeners need to know?

Dr. Amy Sarow 22:58 I guess something else that I would mention is sometimes when people think hearing aids, they think, Oh, this is going to be those large beige devices that really stick out. And we at soundly.com We’re also working on stigma, and reducing that there are a lot of images that you’ll see in newspapers and magazines where they they are outdated devices. So I’d like people to know that there are really modern devices that are sleek, you almost don’t notice them when you’re wearing them. And so there are ways to to treat your hearing loss, do it comfortably, and also sometimes even stylish.

Regan Jones

I think it’s wonderful that you all have a mission to start reducing stigma as I was listening to you talk, you know, I really thought about, there’s no stigma these days around people wearing glasses that I know of. I mean, I think it’s just sort of, you know, universally accepted that many people need glasses. And when you think about the other big sense that we all are blessed to have if we have our hearing, there’s so much stigma around hearing aids, but it’s very similar, really, when you think about it to the support that we need when we wear glasses. So I think it’s wonderful that you guys are providing that information, and also providing those resources and trying to potentially, you know, turn that around in terms of d stigmatizing the use of of hearing aids. Well, Dr. Sorrow, you have just been a wealth of knowledge today, and I appreciate it before you go, will you just remind people about the website and then if there’s any way that they can connect with you online that you’d like to let them know, please do that as well.

Dr. Amy Sarow

Absolutely. Well, it was a pleasure to be on the show today with you and you can find me@soundly.com I’ve written a lot of articles there on various topics relating to hearing health care. I’m also a member of the Forbes health advisory board so you may see me do In some of those articles there, and you can also find me on LinkedIn. And my last name is spelled S A R O W. Thanks so much for having me.

Regan Jones

That wraps up my interview with Dr. Sorrow. I of course will place a link in the show notes to not only Dr. Sorrows profile, but also soundly.com, where you can take the free hearing test initial screening that Dr. Sardo talked about, and she also mentioned the loop earplugs, I’m gonna place the link in the show notes for those as well. I know for many of us when we travel or if we have someone that in our home who snores at night that we’re trying to drown out a little bit of that noise earplugs can be a game changer. And the fact that she mentioned how comfortable these were, and this is her area of expertise, I thought it is worth sharing a link with you. Okay, I’m going to take a quick commercial break and then I will come back for the odds and ends ending of today’s show

Regan Jones 26:00 Welcome back. So today’s episode is from top to bottom, not nutrition related. As a matter of fact, in the odds and ends ending of today’s show, I want to tell you about a beauty product air quotes beauty product that was shared with me a couple of years ago, and I didn’t try them out. And recently in attending a nutrition conference where I wanted my nails, fingernails to look the best that they could, but frankly didn’t have the time. And honestly really right now don’t have the budget to be going and getting manicures, I did my own home manicure with press on nails now as an unrelenting will when I say press on nails, you probably if you’re not familiar with the new generation of personal nails, you may be having like horror flashback backs to the press on nails of the 80s. But man that is a part of over the counter, do it yourself beauty that has really, really improved over the years. At some point in the last few years. I know I mentioned in an odds and ends ending color street nails, which at the time I was able to get from a friend I would purchase from her she’s not selling them anymore. And I have never really seen those types of films, they’re basically adhesive films that you fit on your nails. I’m not saying those over the counter at you know, the pharmacy slash drugstore, they may exist you may know of some and if you know of some and you like them, and they’re easy to come by and afford affordable sharing with me, I’d love to know more about them and even consider sharing them here on the show. But the nails that I’m actually referring to are by a brand called impress. And these truly are press on nails, but they come in beautiful colors, they’re super easy to apply, all you have to do is peel the backing off and stick them on your nails. They’re pretty secure for a good length of time. And they’re easily customizable and trimmable. I’m a pretty basic person. So I just went with you know, just like a basic cream, but they have all sorts of different colors. And they even make these types of press on nails for your feet. And as I said when I started this as an NS ending segment, these were recommended to me a couple of years ago and somebody sent me a picture and showed me how good they looked and I kind of passed it off. But again in wanting to have a better looking set of nails. For a recent trip I decided to give them a try. They’re so inexpensive on Amazon, they run anywhere from six to $7 and there are 30 different nails in each one. The only thing that I have found that is a little bit difficult is once they begin to start lifting off of the back of your nails towards your cuticles, they really can get stuck in your hair when you like run your fingers through your hair. So you know they’re not maybe the option to keep on forever long term. But if you are like me and find yourself maybe at some point in a bind, you don’t have time to go get a manicure or you don’t want to use that part of your beauty budget to go get a manicure then you may want to give the impress nails a try. And as I do with lots of the products that I recommend, here on the show, I’m going to place a link in the show notes to my Amazon affiliate link. And I have no affiliation with this company. I am as an Amazon affiliate, anytime I reference something or link to it on Amazon, I might receive a small commission if you purchase but your price will always stay the same but want to be sure that we are clear on all of that. And with that I will just thank you for tuning in to today’s episode. If you’ve been around for a while and you’re a fan of this unmillennial life can I ask you to consider leaving a rating and a review for the show that is one of the best ways for podcasts to know that you are a fan of this unmillennial life and equally as importantly, it gives them a nod to share it with other people that it might be a good fit for but Really, the best way that people find out about this unmillennial life is word of mouth. So if I could ask you to share this episode with someone that you think might enjoy it, I would be so appreciative. As always, thank you for listening, subscribing, downloading and of course, sharing with a friend. I hope you have a great week.

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Today's episode is aimed at reducing "meat guilt" by not only exploring the meat industry's new "Protein PACT" but also discussing some of the lesser talked about aspects of eating meat.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE * www.theproteinpact.org * www.Linkedin.com/theproteinpact * www.facebook.com/theproteinpact * www.instagram.com/theproteinpact

• What Is A Factory Farm? Your Questions About Beef–Answered! by Real Mom Nutrition
• Diana Rodgers, RD @SustainableDish

EPISODE KEYWORDS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, protein pact, sustainability, beef, animal agriculture

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

Regan Jones 0:00 Hey there podcast listeners. Before we jump into today's episode, I want to do a little bit of housekeeping briefly, to let you know that if you were a subscriber via email for podcast notifications, there is a good chance that you have accidentally been moved over to a mailing list that is exclusively for my new baking website. And I will tell you up front, I am sorry about that in trying to segment lists, and yet the people that wanted to be receiving notifications about the baking website, this baking life.com, and people who want to receive notifications about the podcast is a millennial life.com. There's a little bit of overlap there. And so what I want to ask you to do is that if you want to be sure that you are getting notifications, email notifications, anytime I release a new episode, please click the link in the show notes. It'll direct you to this a millennial live.com/subscribe. Or you can just put that in your browser, this unmillennial life.com/subscribe. I have tried to do my best to clean that list up and make sure that you are where you want to be. But there's nothing like you making sure that you're getting those notifications. So if you've not been getting email notifications from me that episodes have been releasing, please go ahead and sign up. Now. Let's get on with today's episode.

If your skin doesn't know whether to breakout or wrinkle if you're caught between planning the third grade class party and researching retirement plans or if you want to work out but the idea of CrossFit makes your 40 Something knees a you've come to the right place. Welcome to this on Millennial Life.

I'm your host Regan Jones and welcome to today's show. Now I want to start this episode off by giving a brief disclosure that I originally met today's guest, Eric Mittenthal, when he and I were attending a food and nutrition conference together a number of years ago, earlier this year, I also attended that same food and nutrition conference. And Eric and the company that he works for were sponsors of that conference. A few episodes back, I made a mention about attending a sponsor conference, and I got an email from a listener wanting me to walk that out a little bit. What does that mean? Does that mean that you are being paid to do this episode, so I want to be sure that we're all on the same page. First of all, if I ever do a sponsored episode sponsored meaning I have been paid to produce this episode, I have been paid to interview a guest I have been paid to produce an episode I will tell you that it will be labeled as a sponsored episode I have done those in the past, you can go back through the archives, and see those some of them are very, very insightful and good episodes. Just because they're sponsored does not mean that they don't have good information to share. But just know that I'll always let you know that it's a sponsored episode, where maybe it gets to be a little bit grayer for you as the listener is when I don't make it clear what attending a sponsored conference for me entails. So let me do that since this particular episode was a result of attending a sponsored conference for me. And for this particular sponsored conference, part of the attendance was paid for by me in terms of my travel and some of the other things that were expenses associated with attending a large portion of it is paid for by the conference itself. And the conference has a number of different companies who sponsor the conference, my attendance does not have any kind of requirement. In terms of doing an episode on any of the topics that's really left up to me, I rely heavily on some of the travel that I get to experience as a podcaster. As a registered dietitian, as a blogger, I rely a lot on those events, to inspire me to share different topics with you to provide new research, but just know that I always am coming back to think through as many sides of a topic as I can. And really think through how to bring that information to you in a way that is meaningful and helpful, and certainly in a way that you don't feel was simply an advertisement. Okay, so that all being said, let me tell you about today's guests. Eric Mittenthal is the Chief Strategy Officer at the North American Meat Institute. He was previously the organization's Vice President of Public Affairs. I'm having him on today because he is now leading the institute's Protein PACT strategy, which you will hear him talk about is really focused on implementing a framework for continuous improvement throughout the meat industry. I'm going to go ahead and jump into my interview with Eric but on this particular pot topic, which I know honestly can be a little divisive, depending on where you fall into concerns about animal agriculture and sustainability and nutrition, etc. I'm going to ask you to stick around after the interview and allow me to bring a couple of additional pieces of information that are not from the Protein PACT. They're not from Eric, they're not even from the sponsored conference that I attended. Allow me to bring those to you for your attention just to get a broad picture of this overall topic. And while I labeled this the Protein PACT episode, because I thought it was really important to be again, clear and transparent about who I was interviewing, I wanted to originally name it the meat guilt episode, because that is where I feel that I see the biggest struggle for people these days is the guilt that they feel from eating meat for a number of different reasons, health reasons, sustainability reasons, ethical reasons, animal welfare reasons. And so what I want to do is, after Eric and I have talked about what the Protein PACT is, I'm going to come back share a couple of different resources and pieces of information that just might help round out this discussion for you. Okay, with all that out of the way. Here we go. Eric, welcome to the show.

Eric 6:01 Thanks so much for having me.

Regan Jones 6:02 Well, it's a pleasure to have you on you know, we've actually known each other for a number of years, I've had the opportunity to visit together at a number of different nutrition comp conferences. But once I started learning more about your role with the Protein PACT, I really decided that this is something that I wanted to bring back to listeners, as I was sharing with you, when we first started preparing for this, I feel like that my audience and consumers in general kind of have some of what I would call is meat guilt. And I'm hopeful that as you unpack what the Protein PACT is, or who or what is behind the Protein PACT, that we can give them a little bit more insight into how, you know, meat fits in truly within the context of an overall healthy and sustainable diet. So first, unpack that, for us, what are who is the protein PACT?

Eric 6:53 The Protein PACT is a joint effort amongst a wide variety of groups in animal agriculture to help reduce that meat guilt. You know, I think people are looking for permission to continue to enjoy the meat products that they love and have loved for generations. And so we want to be able to show as an industry, the proof of progress that aligns with what consumers are looking for, and what people want to see from the industry. And so it comes down to demonstrating transparently our practices when it comes to how we're impacting healthy animals and Healthy People, healthy communities, which is a huge focus as well and a healthy planet. And so we want to be able to show data driven ways that we are making progress and work towards some really meaningful goals between now and 2030. And when you say we, who is the we behind the Protein PACT, it's everybody in animal agriculture largely. So you know, I work for an organization called the North American Meat Institute that works with me companies that you're purchasing your meat from that grocery stores and restaurants. But we work really closely with farmers and ranchers in beef and pork and poultry, work with dairy producers, as well as the farmers who are growing the feed for the animals too. So it is a holistic effort across all the animal protein supply chain, including up to the grocery stores and restaurants that people enjoy to.

Regan Jones 8:24 I know that one of the things that we've talked about in the past is that some of what, or a lot, or most of what the Protein PACT is doing and is focused on really centers around this term that we've been hearing for a while sustainability. So I'm going to put it over to you as as sort of today's representative for the Protein PACT. What does sustainability mean in your eyes? And really, how should people like my listeners, very busy trying to make smart decisions? We've already talked about maybe having some meat guilt that comes from a number of different angles and things that they've heard online or things that they've seen on TV? How should they understand sustainability to make better choices for themselves?

Eric 9:06 Yes, sustainability means a lot of different things to a lot of different people. I think if we were to survey the audience, we probably get a whole wide variety of perspectives on what it actually means. You know, I think in a formal sense, sustainability is can be social sustainability and how we're impacting communities economic sustainability, how we're supporting people's livelihoods, and environmental sustainability. I look at at it even in a more simple way than that. It is continuous improvement. It is how do we do better? And for us that looks at a variety of different areas ranging from animal welfare, to food safety, nutrition, labor and human rights and how we're impacting the planet as well. And all of those things are really important together. I think in a lot of cases people think only of what we're doing environmentally. But it is a complete picture and all of them impact each other. And we have to make sure that sustainability is really focused on how we are doing better in a way that benefits people in terms of eating meat as a sustainable choice.

Regan Jones 10:17 You know, I really do think that based on a lot of what we hear, and we see out there, you know, yeah, all you have to do is just pull up Instagram and thumb through a few reels, and you probably see some sort of sensational information discouraging people from eating meat. Let's not beat around the bush like, is eating meat a sustainable choice?

Eric 10:36 Yeah, it absolutely is. And meat is a really key element in a sustainable diet and supporting sustainable livelihoods. You know, first off, when we raise animals for food, those animals are using land that can't be used for other crops, improves soil, how health in stores carbon in the soil, and produces a wide variety of byproducts. You know, I think it's really important people recognize that, you know, we enjoy the meat from animals, but animals are also providing, you know, fashion and clothing through leather, they provide medical products, cosmetics, there are so many things that come from animals that we benefit from. And and it's really important that we utilize all those things from the animals when we when we raise them, then there's also the nutrient density, you know, it's not easily replaced with other foods, you certainly can have a diet without meat that is able to get all the nutrients you need. But also meat makes it a lot easier. And so being able to get all of those nutrients from a small serving of lean beef or chicken or turkey, it provides nearly half of an adult's daily protein needs. And you'd have to eat a lot more of other foods to be able to do the same thing. And then there's also just the developmental aspect of enjoying meat. There's been a lot of research about its benefits for brain health, childhood development. In fact, people as they age, you need more protein and getting nutrients like iron and vitamin A. It's interesting that research has shown those are neutral, micronutrient deficiencies around the world, but also here in the US. And many people don't realize that there are nutrient deficiencies in the US. And meat provides the nutrients that we need in our diets that aren't always we're not always receiving. And so having that complete package of being able to do that is really important. And that's what meets supports,.

Regan Jones 12:45 You know, you made reference there about cattle being basically grazing on land that we can't do a lot with. And I just want to let listeners know I did. I did my own research before I started interviewing Eric, and one of the statistics that I found and you can let me know if, if this is supported by what you know is that 85% of cattle today are actually grazing on lands that we can't grow crops on. So this notion that like we have to do away with all animal agriculture, because we have all of this land that we should be doing crop management on, it's just actually not an accurate assessment. Is that correct?

Eric 13:26 That is correct. It's using land that we can't use. But planning it plant and animal agriculture also depend on each other. There has been research showing that for every kilogram of plant food that we eat that we are growing eat, there are four kilograms of inedible biomass that is also produced. So that inedible biomass for us goes to animals. And if the animals aren't part of that equation, we're sending a lot of plants to a landfill or other places, is extremely wasteful, and also harmful for the planet. And so having animals as part of the equation where you're being able to take that inedible biomass, and feeding it to the animals, is really it's part of the sustainability equation of using everything at our disposal to make sure we're not being wasteful.

Regan Jones 14:19 Yeah, it's that that cyclical part of agriculture that when we, it seems to me as not an agriculture expert by any stretch. But it seems to me when we focus on ripping out one portion of it, we're really doing a disservice to the overall sustainable picture that you talk about.

Eric 14:38 Yeah, we use the term unintended consequences, and it's easy to think about, okay, just take something away and what that means, but what's the ripple effect of making a drastic change in some way, and usually it's quite substantial and not always positive. And so we have to think about all the potential unintended consequences that would occur and I, You know, we talked about unintended consequences, it relates to our diets and our health. And so again, that's, that's where animals play an important part in the overall equation of people's health, planetary health. You know, it all ties together really, really closely.

Regan Jones 15:15 You know, one of the things you also mentioned was nutrient density. And also in statistics, just one thing to kind of put out there, see, if you if your research and your work supports this, I read that it takes about two and a half pounds of grain to essentially produce one pound of beef. So when you're talking about a nutrient density standpoint, and you're just talking about, I would call that from, you know, like just a caloric density, the nutrients that you get out of that one pound of beef and the calories that you have to spend to consume it, I mean, you're really talking about an efficient source of fuel.

Eric 15:52 Yeah, it's an efficient source. And again, going back to that the those, those grains and feed that the animals eating is not able to be eaten by people otherwise, you know, it allows us to make the most use out of out of those products. And contributing really strong nutrition as part of that is an added bonus.

Regan Jones 16:13 Well, I love that whole explanation. And you mentioned the word continuous improvement. And you've talked about a little bit some of the things, but I'd love for you to unpack that a little bit more, talk about the goals that you all have with the Protein PACT and how you're specifically working to achieve those.

Eric 16:29 Yeah, so we have five core focus areas within the Protein PACT, it's about environment, supporting our workforce and healthy people through through our workforce, people's nutrition and food security, food safety and animal welfare. And so we've set very specific goals across all of those areas to verify, measure and verify our progress. Between now and 2030. As an industry, we really had no background in history of collecting data towards those outcomes, and determining where we are and where we're going. And so we've been able to successfully implement what I call a culture change within our industry of transparently sharing data, and to really demonstrate our progress. And we began that process last year where we were able to have a participation from more than 90% of the industry by volume in providing data and put out a report that is available for people to see about where we are as a baseline. And this year, we have been able to follow that on with even more participation and just really strong enthusiasm from the industry to demonstrate what they're doing in a more transparent public fashion. And so we're going to be continuing to build that over the rest of this decade. And we want all of our members to be participating, and really reporting on all of our various measures. And so we have some very specific goals that we're working towards as part of that, within animal welfare by 2025, we want to have our members pass animal handling and transportation audits by third parties. So you know, you have independent auditors come in to determine if companies are handling animals appropriately. And so the majority of companies are doing that doing that really well. And so we want to be able to show that and have the third party verification there. We're working with partners like USDA and Feeding America to help measure and fill the protein gap that exists for hungry families. And what that means is, you know, the charitable food system is always looking for food and animal protein is a key part of that. But there's a gap between what is needed to feed hungry people and what's available in the system. And so we want to help fill that gap. You know, people want animal protein, we've talked about the nutrition that provides. And so if we can step forward and fill that gap, and it's largely focused on infrastructure, and helping to support food banks to handle, you know, handle the products and distribute them to, to food pantries around the country. On the environmental side, we want our members to set greenhouse gas reduction targets through setting what's called science based targets. And then we want to reduce our worker injury rates by 50%. From our 2019 baseline that's on top of a 75% reduction that we achieved from over the over the last 20 years. So we've been doing a lot of great work in that area. But we know we can do even better. And so it gets back to that continuous improvement idea. How can we show that in a measurable way? And that's what we've been trying to do with the data from our members.

Regan Jones 19:40 One of the things that I had read in preparation for this interview that really struck me as we think about what I would call meat guilt, you know, it hits everybody, but it certainly hits those people for whom their food budget is very, very tight. There's meat guilt from the standpoint of like, you shouldn't be eating it and there's meat guilt from the standpoint of if you are going to eat, you should only be eating, you know, only grass fed only, you know, pasture raised all of the labels that we think about and that the real criticism is that the way that that affects people of a more modest food budget is that it often puts so much guilt on them that they just will not choose those nutrient dense foods. Any comment on on that fact?

Eric 20:28 Yeah, no, I mean, I think that's a really great point. And, you know, we have a responsibility to produce meat in a way that, again, aligns with what consumers are people of all abilities to, to meet their values. And so, you know, there are a variety of options available in the store. And, you know, whether people are purchasing at the high end or more more cost effective products, that all of them are meeting standards that people expect, you know, raising the animals and caring for them appropriately, you know, doing our part to support healthy people and healthy planet and, and supporting our workers and the communities that they're a part of. And so, at any price point, all of those things are critical. And so that's what we want to be able to show that no matter what price point you're purchasing at, all those basic things are happening that we need to make sure we're doing.

Regan Jones 21:23 I'll say that one of the reasons that I wanted to do this interview, in addition to just reducing overall meat guilt, because I know it's something that exists, is that once I learned about the Protein PACT, the fact that it is such a multi faceted approach, and it's not just one singular portion of what you all do in the air quotes, meat industry, that was one of the things that's most appealing about, I mean, it kind of goes back to what we're talking about the very beginning, there's the notion of sustainability, people hear the word sustainability. And they often think they're just talking about some sort of environmental impact. But what I think that you've done a really good job today of is talking about talking about how your industry is approaching all these different parts of your system. So that leads me really to one of my final questions is, you know, you've talked about for you, for you all for this portion of the food sector, I would say what you all are doing, but can you talk about how this work, like fits in with what others in the food system are doing?

Eric 22:20 Yeah, there's a massive amount of work occurring in the entire food system on all of these areas. It is it is something that doesn't get a lot of attention, that that the companies and the farmers and ranchers that are producing food, put so much energy into, you know, improving our practices, doing so in a measurable way. You know, what we've been doing is built on the foundation of efforts like the US roundtable for sustainable beef, which was developed almost a decade ago, and was one of the first in the beef supply chain to develop measures and and all the areas that we've been talking about. And so we're utilizing that and, and there's really great work going on there. In the pork sector, you have a program called we care that has the same ethical principles as what we're what we've incorporated into the Protein PACT. And they are working directly with their farmers to ensure you know, best practice standards on animal care and environmental impact in producing the most nutritious products as possible. There's a there's an effort called the US roundtable for sustainable poultry and egg that we're members of, again, very similar, and that it's occurring in the feed sector as well, where there's efforts like field to market, which has a data platform that allows producers to input their data and get data back about what what best practices are and how to improve what they're doing on their their land. And so there's, there's so much, there's so much going on, and there's so much momentum and also more that we can learn and do as well. And so that's what I do on a day to day basis is really connect into those efforts, you know, determine what are those back best practices? How can we implement them? How can we support the industry to implement best practices and get the data to show that we're doing it and so it's a lot of work, but it is really occurring throughout the supply chain. And it's good work that's occurring. And, you know, I've been in the I've been in the food business for a while as a dietitian who's been around for a good while and worked with different commodity groups over the years. And it just is really encouraging to see so many positive and proactive roundtables and groups that are really focused on, you know, making this whole system, the best that it can be not only for the farmers, the ranchers, but the consumers, the animals and as you as you saved the planet as well.

Regan Jones 24:49 So, Eric, is there anything else on this topic or the Protein PACT that I haven't asked you about that you think listeners need to know?

Eric 24:57 Yeah, we have lots of information available on our website at theproteinpact.org, we're active on social channels, Instagram, and X, I guess it's called now formerly Twitter, Facebook, and as well as LinkedIn. And so you know, for people who want more information and to be up to date on what we're doing, would encourage them to, to check us out in all those places. And, you know, this is this is a long game, you know, it is really easy for us to want to say that, you know, we're going to achieve things in the short term and push for it. But the reality is that it takes time to implement changes. And it's a change management strategy that we we want to implement over, you know, the rest of this decade. And so this isn't something that you're just going to be hearing about now. And it's going to go away. You know, we anticipate it'll be around for many years, and something that the industry is committed to doing over many years. So, you know, we will be at this for an extended period.

Regan Jones 26:02 So for our listeners that did not catch the website, or any of the social media profiles, I will of course, be sure to place a link in the show notes, and show notes are available in whatever podcast app you are listening to this podcast on. They are also always available at this unmillennial life.com. And as a reminder, the website that Eric mentioned is the proteinpact.org. Eric, thank you so much for joining me today. I really appreciate it.

Eric 26:26 Thanks so much for having me.

Regan Jones 26:28 So obviously, that wraps up my interview with Eric, I said earlier in this program that one of the things that I started to title this episode was the meat guilt episode. And the reason that I thought about titling it that way is because I do find in talking to people that there are various buckets of guilt that people have associated with eating meat, whether it's the loss of life for the animal, whether it's concerns about environmental impact, whether it's concerns about health impact, and then there's also just a guilt associated with am I eating the wrong type of meat, it should I be eating a different type of meat. So this is such a broad topic. It's frankly, a controversial one, I'm not looking to stir up controversy. And I am certainly not looking to convince someone who is committed to a vegan or vegetarian diet that they need to start eating meat. But I would say for people who enjoy eating meat, and we'd like to continue eating meat, hopefully what this will do will give a little bit of broader conversation and more insight into why maybe the guilt that has been heaped on people isn't necessarily as warranted as you would think. So I think the best place to start in terms of meat guilt would be the guilt that is associated with the loss of life of an animal. And I think most people would agree that is something sacred, to be honored and thankful for anytime an animal loses its life for food production. But here's the part of that conversation that was shared with me a few years ago that I never really thought about. And that is that there is actually no diet, vegan, vegetarian or otherwise, that is a bloodless diet. And by that I mean that any type of agriculture ultimately results in some loss of life for the animals that live in and around that farming area. If you aren't familiar with Diana Rodgers, she's a registered dietician, who has the account sustainable dish, and she appeared on Joe Rogan's podcast a year or two so ago, I'm not sure how long it's been. But that was how I actually discovered her. And her account has a post where it talks about the fact that there really is no such thing as a bloodless diet. And so if you'll allow me, I'm just going to quote, something that she says in her post, again, not to push this notion on you to get you committed to eating meat if you're already a vegetarian or a vegan, but really just to give you something to think about when you think in terms of the loss of life that is just overall associated with agriculture, and that is not to pay agriculture in a bad light. Because, you know, I don't think that there are any of us who, for the most part, want to have to produce all of our own food. And even if we did, I think that these things that I'm about to say in this quote from sustainable dish, are going to still come into play. So let me just read to you what she says and this is a portion of one of her Instagram posts. She says it's important to understand that a meatless diet is not a bloodless diet. Many animals lose their lives in the process of farming vegetables, birds, and butterflies are poisoned by chemicals. Rabbits and mice are run over by tractors and vast fields of monocrop vegetables displace native populations of animals that once lived on the land. The farming of vegetables is not humane to rabbits. I didn't know necessarily understand just the part where she pulls out rabbits per se. But I think that you see the bigger picture. And that there are all types of animals that are living in and around the soil. And those animals do lose their life when those soils are tilled for agriculture. So again, the notion that completely eating a meatless diet, something that does not entail, the, you know, the loss of life for a cow, for instance, doesn't necessarily mean that and I don't mean to simplify too much here that a mouse did not lose his life. And so, you know, she kind of goes on in there, the commentary on her post is quite confrontational. She goes on to say, what loss of life is acceptable? Is it acceptable for a mouse to lose life, but it's not acceptable for a cow, when I've also seen and I don't have a reference for this, but I think it's a good thing to think through when you think through the loss of life, even when you think about the loss of life for a cow, and how much food and different usable products like Eric mentioned, that one loss of life yields and produces, compared to, you know, smaller animals that multiple lives are lost. So, you know, again, it's something to think through something to really kind of check it against your moral set your worldview, your values, but that is framework that I think people who have never considered that whatever they are eating, unfortunately, or however you want to look at it, it is not necessarily a completely bloodless diet. And that's as much as I'll say on that, because, again, I know it's a very personal decision. And I totally respect that. But I think that that's important information to take into consideration. Okay, next up on the meat guilt conversation is a little an area that I'm a little bit more comfortable talking about probably the most comfortable talking about, because it involves something that I mentioned with Eric and that is really like the caloric spend the calorie spend, that someone would have to eat in non meat foods to get the same amount of protein in meat foods. I have talked on this program a good bit about protein over the years and the importance as we age so that we can prevent things like sarcopenia. So that we can, you know, in combination with lifting weights preserve the muscle that we have that helps with healthy aging, but we haven't really talked about what that looks like in terms of, say 20 to 25 grams of protein per meal, which is often what we're aiming for, like, what would that look like calorie wise, if you're eating meat versus eating something like lentils, which are a wonderful food, lentils are a pulse, an easy source of plant based protein. But take this into consideration when you're thinking about what we're talking about. And lentils actually are not even really high on this list. In terms of the caloric spend, you would have to eat one and a half cups of lentils, which is a pretty hefty serving to get 25 grams of protein, which would be the same as eating only four ounces of beef to get 25 grams of protein. So those kind of seem comparable, but the caloric difference is four ounces of beef is 180 calories, whereas one and a half cups of lentils is 345 calories. Now let's move you know up the list up the chart and I can tell you that there is a chart on sustainable dishes, Instagram, where she details this, I'm gonna give her credit for that. But let's go up the list and let's talk about everybody's favorite. I shouldn't say everybody's favorite, many people's favorite food that often gets classified as a good protein source and I love it and I include it in my diet. My kids eat it. I think it is a wonderful food. I've talked about it here before I use it a lot in recipes over on this baking life. And that's Peanut butter. Peanut butter is a yummy, wonderful food and it does have protein in it. But to get 25 grams of protein, you would have to eat seven tablespoons of peanut butter. Okay, again, 25 grams of protein is only four ounces of beef. And you may said here's why I like peanut butter enough. I could easily eat seven tablespoons. And you know what, I don't disagree. I could tell you love peanut butter, but from a caloric span. That's 665 calories. So a tremendous, tremendous amount of difference in terms of how many calories you would have to eat of peanut butter to actually get 25 grams of protein. If you want to get at the top of Diana's list she lifts keen while you know quinoa had I think probably its heyday has maybe come and gone. But a lot of people point to it as a grain based it's technically not a grain. It's a pseudo grain but a grain based source of protein. To get 25 grams of it, you'd have to eat three cups and that 600 and 66 calories. So that is important to keep in mind. There certainly are ways to build a diet that is diverse in a lot of these different healthy foods. I'm as you know, adding in sources of protein, but to rely on them exclusively to get the amount of protein that most healthy aging experts are recommending. It comes at a pretty high calorie level. Again, not saying it can't be done, but it is something important for you to take into consideration. Next, we're going to move away from some of the information that Diana Rodgers has shared on sustainable dish. And I'm actually going to move over to one of my good good friends, colleagues and just dietician that I love looking to for nutrition advice, especially when it comes to feeding kids. You've heard her on the show here that Sally from real mom nutrition, and she has a post that I'm going to link to I'll link to actually Diana's Instagram account, and I'll link to Sally's blog. Sally has a post on real mom nutrition titled, What is a factory farm? Your questions about beef answered? Okay, so factory farming is definitely a hot button item. It is also I find it to be very divisive. There are people who certainly are concerned about the way that they perceive that beef is produced. And there are people who I see, frankly, who are very dismissive, as if there are no real concerns, and I tend to be someone who finds that the sweet spots probably somewhere in the middle. Okay, so one of the things that I wanted to point out about the information that Sally has, and this is really something that you can verify in many different places, is that the notion that conventional cattle in this country that aren't labeled as grass fed the notion that they never set foot into a pasture and they never graze on green grass is absolutely false. And even farmers and ranchers who do produce exclusively grass fed as a label exclusively grass fed beef, they will tell you that same thing, no matter how the beef is produced all beef graze on grass for the first several months of their life. It is only grass finished beef finished being the last few months of their life. It's only the grass finished beef that spend their whole lives eating grass, and they never go to a feed yard or a feedlot. I'm not going to get into feed yards and feed lights. That is again one of those topics that I know that there are people who have concerns about and if you want to read more about what Sally has to say, I highly encourage you to go and read her post. She's even has a whole section that talks about factory farming. And is there such a thing as feed free range beef, what is the difference between grass fed and regular beef. But I wanted to point that out because that was a Baja moment. For me, I didn't realize that that virtually all of the cattle that you have access to through the meat counter, so to speak at your grocery store, no matter if it's labeled grass fed or not labeled anything that cattle did spend the majority of its life grazing. The difference, again, is in that last few months when they're either finished on grass, or finished on grain in feedlots, so may be a topic for another day to talk about that. But we're gonna move on to one last aspect of meat guilt, and then we will work on wrapping up the show. And the last one arguably, is just a personal commentary. I mean, I've seen this echoed online. And I tread into this very carefully, so as not to offend you. If you are someone who is extremely passionate about what you feel is a food system in this country that's not headed in the right direction. And I will be the first to tell you that if you and I were to sit down and, and have a glass of wine or have a cup of coffee and talk about some of the problems within the food industry in the food system, I could agree with you probably in a lot of different places. I do not think that it is a perfect system. By any stretch of the imagination. However, we are exceptionally lucky to live in a country where we have the access to high quality and abundant food even if right now it is exceptionally expensive due to inflation. But again, that is a topic for another day. But in terms of meat guilt, I think the only thing that concerns me in time, is when I see conversation about demonizing conventional meat, it really does concern me that there is arguably a lack of consideration for people and I said this in the episode so I'm recapping I know in some of you think I probably recap too much and I do I'm sure I do. But there is a touch of lack of understanding that there are just many people in this country and I think right now more so than ever, who absolutely don't even have the ability to consider whether or not they're buying conventional versus grass fed, they're lucky to just be able to afford meat. And based on, you know, kind of what I've said about the nutrient density for a small amount of food, a small amount of calories, there's a lot packed in to those animal based foods. And so I would agree that there's always room for improvement. I think there's definitely room for improvement across our food industry. And I think Eric mentioned that today that that's what they're looking for is greater transparency among their members, and continuous improvement and coming back and reporting on those improvements. So I think that we all can agree that we can push the conversation forward towards continuous improvement, but not do that in a way that demonizes the foods that are available to people right now in the here. And now that we don't do it in a way that demonizes them so much that people either one give up and say, well, heck, if it's all bad for me, I'm just gonna buy the junk food, it's cheaper anyway, you know, so we don't demonize that or make people feel as if they can only afford conventionally raised food. And that that is something that they are doing a disservice to themselves and to their family, I certainly can say, as, as a mom, you know, sometimes I have to make decisions, and now more so than ever, about what I can put in my cart and what I can't, because inflation and just change in my work has made it so that my food budget is as tight as it's ever been. And there can be moments of guilt, when you think, Oh, I wish I was able to buy this and or I wish I was able to buy that. And I think it's can come off as a bit elitist. If we have a conversation that does not acknowledge that oftentimes people are doing the very best that they can with the resources that they have. So I hope that's not too preachy. I don't mean for it to be it's something that's kind of been on my heart and mind. And it's frankly, something that has been evolving for me over the last few years. If you had asked me to do a talk or do an episode on a topic like this, I don't know seven years ago, I probably would have had a different take on things but you know, life has a way of clarifying in the importance of certain things and also giving you a bit of empathy for other people and seeing things in a way that maybe you hadn't before. So anyway, this has been a big episode today. And as I have said in the past, if anything that I had said today is something that you take issue with or you find fault with or you'd like to have a bigger conversation about you can always reach out to me Regan at this a millennial life.com You can reach me on social media, I am on Instagram these days with two different accounts. I have my baking Instagram account where I'm sharing all of the baked goods that I'm doing on this baking life. And then I also have an Instagram account just for this a millennial life podcast which is at this millennial life, and you can message me there you can also leave me a voicemail. I know I've said that over the few years and we used to get a lot more voicemail than we do now. But you can always if you don't want to type out an email and you want to send me some feedback you can go to this a millennial life.com and leave me a voicemail. As I wrap up. Let me just ask you to consider if you liked this a millennial life giving it a five star review on whatever podcast app you are listening to this podcast on. And of course, sharing it with someone who might enjoy and appreciate today's episode. And with that, I'll say thanks so much for tuning in listening, subscribing, downloading and of course sharing with friends. Have a great week.

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One of the many decisions women often have to make when diagnosed with breast cancer is whether or not they want to test for breast cancer genetics. This episode discusses aspects affecting that decision, from cost to insurance implications, future screenings, other cancer risks, and more.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE * https://findageneticcounselor.nsgc.org * https://www.facingourrisk.org/

• The Breast Cancer Diagnosis Episode
• The Scalp Cooling (Cold Capping) Episode [Part 1]
• The Scalp Cooling (Cold Capping) Episode [Part 2]
• The Rapunzel Project® Episode

COMMERCIAL LINKS MENTIONED IN THIS EPISODE ON BREAST CANCER GENETICS * Your Color Guru - use code REGAN for 10% discount

EPISODE KEYWORDS RELATED TO BREAST CANCER GENETICS podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

cancer, breast cancer, genetic testing, BRCA 1, BRCA 2, genetic counselor, Breast Cancer Awareness month

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling and grammatical errors)

Regan Jones 0:00 Hey there podcast listeners. Before we jump into today's episode, I want to do a little bit of housekeeping briefly, to let you know that if you were a subscriber via email for podcast notifications, there is a good chance that you have accidentally been moved over to a mailing list that is exclusively for my new baking website. And I will tell you upfront, I am sorry about that in trying to segment lists, and yet the people who wanted to be receiving notifications about the baking website, thisbakinglife.com, and people who want to receive notifications about the podcast, ThisUnmillenniallife.com, there's a little bit of overlap there. And so what I want to ask you to do is that if you want to be sure that you are getting notifications, email notifications, anytime I release a new episode, please click the link in the show notes. It'll direct you to this unmillenniallife.com/subscribe. Or you can just put that in your browser, thisunmillenniallife.com/subscribe. I have tried to do my best to clean that list up and make sure that you are where you want to be. But there's nothing like you making sure that you're getting those notifications. So if you've not been getting email notifications from me that episodes have been releasing, please go ahead and sign up. Now let's get on with today's episode.

Regan Jones 1:16 If your skin doesn't know whether to breakout or wrinkle, if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out but the idea of CrossFit makes your 40-something knees ache, you've come to the right place. Welcome to This Unmillennial Life.

Regan Jones 1:41 I'm your host, Regan Jones, and welcome to today's show. So I'm releasing this episode in the latter part of September, but we are quickly going to be in the month of October very soon. And as most of you know, October is breast cancer awareness month. But for me Breast Cancer Awareness is something that we can talk about any time of the year. And today's episode is going to not only feature my full length interview with a breast cancer geneticist as we talk about breast cancer genetics, but I'm gonna come out back at the end for the odds and ins ending and talk to you briefly about a few things that I experienced or testing that I had done a procedure that I had done when I was diagnosed with breast cancer that are so different than what my mother who we talked about briefly in this episode, because of the genetic component of this, my mother had in either of her breast cancer experiences in the mid 90s. And in the early 2000s. So the reason I point that out is because I have somewhat joked in time in talking to people that it's not your mother's breast cancer anymore, there are things that are still quite standard or haven't changed a lot in the last few years, namely some of the chemo drugs that people take for breast cancer treatment. But there are a lot of new things and new tests that are available, not only as we're going to talk about today in terms of your overall genetics, but there are things like tumor genomics and different types of lymph node biopsies. And that's the stuff that we'll talk about at the end. So I hope that you will listen to this entire episode today and take from it some very helpful and powerful information that I hope you never need to know for yourself. The likelihood is, as I have stated on this podcast before, the fact that one in eight women will be diagnosed with breast cancer means that there's a good likelihood that you will know someone at some point who is diagnosed with breast cancer and my hope would be much like I found much of this information helpful as I was going through my breast cancer journey, that you will be able to share this with them and they will as well. Okay. So briefly, let me tell you about today's guest. Today's guest is Charly Harris. She's a certified genetic counselor, and she has a little over four years of clinical cancer genetics experience. She works at the Medical University of South Carolina, and sees patients with personal and family histories of cancer. She's also an instructor of cancer genomics within the college of health professionals. I was able to connect with Charly because of the genetic counselors that we have available here in my area at the breast health center that I still go to today. Those have breast cancer genetics or they're really cancer genetic counselors. I shouldn't just say that it's breast cancer because it's not cancer genetic counselors. They come to our hospital via the program. They're at the Medical University of South Carolina. So I'm so appreciative of Charly taking the time to share this information. With all of us today, Charly, welcome to the show.

Charly Harris 4:49 Hi, Regan. It's so nice to be here. Thanks for having me.

Regan Jones 4:52 I really really appreciate the opportunity to interview you. This honestly has been another episode that I've been working on for for quite a while listeners have gotten used to me saying that there have been a lot of episodes that I've been thinking about and kind of researching and trying to find the right guest. And I'm so appreciative that you are able to talk with us today about breast cancer genetics, as listeners have heard in the lead in to this episode, as a refresher, and a reminder, you know, this is a very personal topic to me, because I was one of those people who, unfortunately took some dated information about my family, and kind of transferred that up to modern day and assumed that I did not have any breast cancer genetic risks. And had I known that I did carry this gene deletion that I have, I might have been, I don't know, maybe more inclined to do a little bit more aggressive testing, although I will acknowledge always got my mammogram. So that was, that was not something that I let go by the wayside. But I'm hopeful that what we can do today is really talking about some common myths and talk about who should consider genetic testing, what kind of information we get. So let's go ahead and jump right in. Talk to us about some of the common myths that you as a certified genetic counselor, here when it comes to breast genetics, breast cancer, genetics and genetic testing.

Charly Harris 6:15 Absolutely, we hear so many common myths that have been around for many, many years and continue to just be perpetuated by other institutions or providers. Unfortunately, the number one myth we will hear is that genetic testing is so so expensive, we have so many patients, patients who are just afraid to even schedule with us because they're worried about that cost of testing. For many years, that was 1000s of dollars, we're now at a much lower cost. Most patients paying $100 or less for that testing, most of the time appointments being relatively low cost as well. So we really want people to not be afraid of such high costs, and never even stepping foot to learn about our services and genetic testing. Another huge myth that we hear is when it comes to male relatives, unfortunately, we do have a lot of patients who still really think that if your dad's family has breast cancer that in no way is that going to come down to you. We do hear patients regularly say, Oh, my dad's doctor told him that because it's from him, he can't pass it on to me. And we do see patients who have different mutations and their dad's side of the family, and they could have been tested for many years and just didn't because of that myth that was going on. And then we see patients who do have male relatives like sons and brothers and they think in no way do I need genetic testing, I already have cancer, I don't want to share any information with female relatives, I have none. But really a lot of the genes that we can test are not only affecting women, we do see many restroom male relatives as well. So this is going to impact pretty much everyone in that family history.

Regan Jones 7:47 Yeah, that last one is a really, they're all good clarifications, and I want to comment on all of them. But that last one's really good clarification, because I know for me the gene deletion that I have puts me personally at increased risk for obviously breast cancer, but also it's associated with increased risk of prostate cancer and increased risk of colon cancer, both of which are, you know, male-oriented, just as one prostate cancer being male-oriented, and colon cancer being something that, you know, essentially knows Miss gender. I also, I would just say, I really appreciate you clarifying about the expense. Because I didn't know that myself, I knew that once I was diagnosed with breast cancer, I think I was offered within a certain period of time with my diagnosis, the testing for free, I don't think that I ended up paying anything, but I remember, at the time, my genetic counselor saying even if you decide to wait, and it really is a hefty decision for people, you know, to go ahead and decide to do genetic testing, and we'll talk about all that. But even if I had waited, I remember thinking, oh, gosh, it's really not that expensive to have it done. So I really appreciate that you clarified both of those. So, you know, looking back over the years, I do recall that I had a doctor at one point, who said to me, you know, have you considered having genetic testing done To which I responded, oh, you know, my mom has been tested and she doesn't have bracket one or bracket two. That doctor obviously identified and I wish we had talked about it a little bit more that I was a good candidate for genetic testing. Who would you say are people that should consider genetic testing for breast cancer risk

Charly Harris 9:29 for us, we will typically recommend the people who have cancer themselves being our primary candidate for genetic testing are going to be our most informative people. So the common hereditary cancers are seeing breast ovarian, pancreas, prostate, colon, but we are very aware that these people are not always available, maybe not willing and sometimes very much in the middle of some heavy treatment. So we're really recommending family members who have people who are very young in their family with cancers people who had like two with three people with the same cancers on the same side of the family, some rare cancers in their family, people who might have had relatives in the past who did genetic testing 20 years ago, and are not available to retest, and we can really look at those families again, revisit that same idea.

Regan Jones 10:18 Okay, that last one is a really good clarification, because I think what I gathered from that, and and correct me if I misunderstood this, when I had a doctor approached me about it a number of years ago, and I said, I don't know, I'm not sure that I want to go through genetic testing, it could have been that I could have gone back to my mother at that point and said, Can you be tested again, because we now know there are more genes that have been identified that are associated with breast cancer that we didn't know back when she was first tested for braca. One and braca. Two is that is that kind of what you're saying? Cuz she was, she was the person who initially was diagnosed, it was my mother, her, her mother, her sister, and her great grandmother, our her grandmother had had breast cancer. So it seems like even if I didn't want to be tested, if she she had been willing to test again, she would have been a candidate,

Charly Harris 11:12 exactly, she would have been our really most informative person, if we didn't find her answer of breast cancer and her we wouldn't need to test everybody else. If we find it in her then we are able to test other relatives and and get a better idea of who we would say is what we call a true negative. If we have a mutation and mom and family members, and our relatives are testing negative for that, that gives us the most information about risk reducing is much closer to general population risk. Whereas when we have people who can't test all their relatives with cancer, we're never going to get an answer for those people. And we can still reduce the risk a little bit. But it's not as informative as testing the people who can give us the most answers.

Regan Jones 11:50 One thing that I did want to ask and you didn't mention this in your myths. But it is something that I know came to mind when I was getting ready to be tested. And it's kind of actually an uncomfortable answer. It was very uncomfortable when it came up. But it really is about whether or not getting genetic testing. And what it says about you can somehow affect insurance and or life insurance for the future. So is that something that you can expand on and talk a little bit about? And let me say up front? I knew in that moment, this was the uncomfortable part that my genetic counselor said, essentially, well, you have cancer. So your life insurance effect, the effect on your ability to get life insurance has already happened because you have this diagnosis. But I know that health insurance is something that's of concern to people. Can you talk about that?

Charly Harris 12:43 Absolutely. We have a law that came out in 2008. It's called the genetic information non discrimination act, or what we will call Gina, it came out and it actually protects health insurance and employment. So health insurance and employment can't request our patients genetics records that can't use them in any way to take away health insurance, decline it change premiums, people can't be fired, not hired because of these genetic test results. Obviously, health insurance might come across these results if they need to help cover some of the management, but they can't use them against you, with the law, unfortunately, and to this day, still cannot protect Long Term Care, disability and life insurance, anything in place. It's safe, it's protected. It's when we have people who want to go and get genetic testing because that family history, they themselves have not had cancer, they might really want to consider Am I happy with that life insurance, if not definitely something to do before we move forward that testing because we do unfortunately, see people who are young, they have no history, and now we're telling them they have a much higher cancer risk. And while our goal is to help reduce it and prevent it, life insurance is going to see that as a pre existing condition. And we do see people denied

Regan Jones 13:53 Yeah, that's so unfortunate. I mean, you know, I understand it, I guess, in some ways from a business standpoint, but you know, having a genetic marker is not an absolute prescription for you are going to get cancer. I mean, it certainly increases your risk. And I would say that what I've learned about it is one of the most important reasons that I'm glad that I did it is not that I don't know that I could get breast cancer, I mean, that ship has sailed or I know that but because there are these other cancers, I can be more mindful to monitor for them it you know, it it essentially sent me in for getting a colonoscopy probably quicker than I would have, you know, knowing. And that's really what my medical team kind of stressed was the big takeaway is that once you have this information, it doesn't necessarily change anything but it puts you on alert to just be more mindful of monitoring and getting tested and, and just being on top of those things. So gosh, that that is very frustrating. But it also kind of goes back to what you said in the very beginning somebody who already has the diagnosis in your family if they are the person who can do I get the testing done. You know, they're the person that has honestly kind of been already affected by a diagnosis. But something to consider. And I would just say personally, I would give the advice. And I'm curious, I'm assuming you would feel the same way that if you are going to do genetic testing, you meet with a genetic counselor like yourself ahead of time, before you get the genetic testing done, so that you can talk through kind of all the ramifications,

Charly Harris 15:27 right. And I absolutely agree, obviously, a little biased. But we do have patients who do some random research studies, or they'll have a family friend order a test, and they get to us. And we do have to break the news that you might not ever get life insurance now. And that's something that it's not widely known. And we do see it almost weekly, where patients are really surprised by that. So when we have patients who come back as having some kind of mutation, we really push to talk to their relatives to do look at their insurance before they ever even make an appointment. We don't want anything in their records that could prevent them from getting anything. Um, so we do provide handouts, we talk about it a lot. But like I said, just not everyone knows about it. So it's really hard to make sure that everyone's getting the same protections that they should get.

Regan Jones 16:10 Yeah, that's one of the additional reason that I wanted to do this podcast is to just get people armed with that information so that they, you know, decide to go about things in a stepwise process that, you know, basically gives them the best information, gives them the best consultation and protects them for the future. And on that same note, what is your advice then, for women who would like to meet with a genetic counselor would like to potentially consider this? How do they I mean, I know that I found, I found our genetic counselors because of the breast health center that I had here at my hospital. But how do people go about doing that? You know, in their, in their locations?

Charly Harris 16:48 Great question. There's actually a really wonderful resource. It's a website called Find a genetic counselor.com. We have a National Society of Genetic Counselors, or in SGC, who has created this source for all of us to put in our information and say, whether we're willing to have patients contact us, it really helps you even narrow it down to like your city, you can narrow it to whether you want to be seen in person or virtual, you can go through and look at all the names that pop up and contact those clinics and find somebody who can help you get those things scheduled. So it's really, it's really a one stop shop, to where even if you want to help relatives, that's where I send all my patients to you can put in any study and find people, unfortunately, not everywhere, has genetic counselors. But with the COVID situation that we had, we are now seeing almost everybody offering these virtual options. And while we do have laws that prevent certain counselors from going outside of their state, I'm seeing I'm seeing coverage in almost every state every location that people can find at least somebody virtually if they need to.

Regan Jones 17:48 And so the website that Charlie just mentioned was find a genetic counselor, I will of course, place a link, as I always do with every episode in the show notes, so that you'll easily be able to find that. Now. I think that just the last, I guess question before we move on, would be just for you to kind of walk through with people what information that they can get from genetic testing. And really, when they get that information, you know, what should they do with it?

Charly Harris 18:16 So we can get a few different things from genetic testing. For somebody who has a history of cancer, obviously, our first goal is, is there an answer here for why did you develop this cancer? For some people, it can help their treatment, especially when we're seeing people who are diagnosed with breast cancer, and they're not sure what kind of direction they want to go in surgically, some of these results might lead them towards a larger surgery. And we might change those plans based off this test results. For some people, it could change types of chemo that might work better for you. But our other big goal that we see a lot of people wanting to do is how does this help relatives? What does this mean for our children or sisters or brothers? With this, we do get back information that tells us are there other cancer risks that maybe we're just not aware of? Even though mom might have breast cancer? Are there other things like we were talking about with that colon cancer that prostate? Is there anything we can do for relatives to help determine what are our best management plans? Do we start screening sooner? Or do we screen more often, we do see people who are starting some of these breast screenings as early as in their 20s, which is not something the average person can go and do. And we're seeing people get extra management extra care that the typical person can't just walk in and ask for these things. So we're not trying to scare people into anything. We're not going to sit here and say you've got all these cancer risks. Our big goal is to really empower our patients with this information to help make the best health decisions they can. What can we do to help with anything, and a lot of the times we're always available and happy to help find these resources. We're not going to just let you be on your own to face these cancer risks. We really want to help you find these providers get these things done help you keep up that management. So that way we are reducing Cancer as much as possible monitoring it more often than the average person.

Regan Jones 20:03 Yeah. And you know, it's that monitoring component that really does ultimately, for most people lead to early diagnosis. people here who've listen to this podcast, they know my story. And unfortunately, I was not diagnosed as early as you one would hope because essentially, my, my cancer was missed on mammogram. But that's not necessarily the norm, you know. So what we hope is that people who know that they have a genetic risk for any type of cancer are just going to be a little bit more aggressive in being monitored, and making sure that, you know, when that appointment comes up, they don't just say to themselves, Oh, I'm busy, you know, they put that to the side, or I need to reschedule that or not even schedule it, that it'll give them an opportunity to be a little bit more aggressive with, with their monitoring. A couple of other points that I wanted to expand. And while we've talked about maybe some of the unfortunate parts of what can happen, like you mentioned with life insurance, and some of those types of things with genetic testing, and whatever it shows, I want to flip it back to maybe a more positive note insight, because you alluded to this in your in your last answer. And that is that for someone like me, there are extra monitoring steps that I will be taking basically for the rest of my life the insurance pays for because I am in this risk category based on this gene deletion. Whereas you know, I think that's, that's a positive, you know, if I if if I didn't know this, I don't know that the same monitoring in the same carrier would be happening. So that's just, that's one thing. And I, you know, I know, insurance is all over the place, and what people get covered for and don't get covered for even amongst different, you know, just the same insurance company and different plans can be crazy, complicated. But in my case, it does put me in a risk category that helps me get some additional testing. That's one just comment that I wanted to make. The other thing, I don't know if you can kind of walk this out a little bit. But I remember when I sat down with my genetic counselor, one of the things that was most impactful to me and and sitting in the moment of you've just been recently diagnosed, there's so much information coming your way, and so many overwhelming decisions to make, and it can be almost crippling, and I remember initially being very hesitant to have genetic testing done. But my genetic counselor showed me in some of the material, it was like a grid, and it showed all of these different gene mutations, deletions, and all of these different cancers. And it was like, it was it was almost like a chart where you could say, Okay, for this gene deletion, it increases the risk for this cancer, this cancer, this cancer, but not this cancer. Can you just kind of talk about that a little bit, because that that made such an impact on me to see that it's a big matrix, it's not just one cancer, for the most part with any of these genes,

Charly Harris 22:57 definitely, we have anywhere between about 80 to 100 genes that are commercially tested right now, the lab I tend to use is about 84 genes, what we call our multi cancer panel. And it's very, very few genes with another only going to have one cancer risk. It's rare that I am contacting a patient and saying we're only fine, this one cancer risk for you. So for a lot of people, it is a lot of information, but it gives us a lot of things to focus on. And we're always learning new things. We constantly tell people, while we're telling you today, there could be these three cancer risks, we want you to revisit this idea every couple years, make sure we're not discovering new information, new risks that we can focus on. But we do like you said, we do have charts that they're really great visuals that have a list of cancers going across the top and all the genes going down the side. And so many of them are overlapping. And that's why we really have kind of strayed away from let's just test these like five breast cancer genes, we're really doing a lot larger testing, we don't want to miss anything, because we're we've learned so much in the past even just five years, that there are so many cancers that could be related to genes that we just didn't know about. And we really want to just tell us as much as we can, that the patients are willing to and comfortable with. So that way we can target anything that we can bind.

Regan Jones 24:19 Yeah, that's a really good explanation. And the reason that I highlight it is because again, as I talk to people, oftentimes I will hear their story. And it's a lot easier to, you know, kind of look at things differently on this side of my diagnosis and kind of see where I used to make some assumptions, but I will hear people talk about their family history of cancer. And there it does seem sometimes to be this tendency to, I think kind of like what you were talking about in the very beginning, you know, male cancers, air quotes, male cancers versus female cancers, there does tend to seem to be this acknowledgment that oh, well, if this was a predominant cancer in my family only, then that's the only one that I'm at risk for. And I think that's kind of where I've come to realize, unfortunately, for those of us who have some sort of either gene deletion or mutation or whatever the risk is in multiple categories. And the good news is that for some of them, it's not in other categories. And that was very reassuring to me, because there were some particular cancers that I was concerned about the risk for, and for my particular gene deletion, deletion, they don't show up at this point, you know, as being high risk for that. So, Charlie, is there anything else about breast cancer genetics, or genetic testing in general that you think that my audience needs to know,

Charly Harris 25:39 I think something I realized I haven't really hit on a lot is the importance of even getting a negative test result. And what does that mean for people, when we have those that are especially unaffected if their mom and their sister, and everybody has breast cancer, and we can't test those people, it's not that we can't test them, we're still going to test our patient. And while it's limited, and what information we can get, we can never determine if mom had a genetic mutation, at least we can get rid of some of those really high risks, we have genes that are as high as 60 to 80%, breast cancer risk. And if we can pull all that out, we're still going to put our patients above the 12% general population, we still might recommend some high risk screening, but we're going to rule out a lot, we're going to give people a peace of mind, we're going to be able to say, hey, with this really large panel, while we have breast cancer in the family, we're still going to put you at a closer general population risk for other types of cancers. It's still valuable information that we can give, even if it's a little limited. And I think for many years, we failed in that category of telling people, you don't have cancer, we don't need to test you, or a lot of people thinking, Oh, I have negative genetics. So I have no cancer risks. And those aren't really what they mean. But we can still give you so much valuable information with that result.

Regan Jones 26:51 Well, Charlie, you have just been packed full of knowledge today. And I really appreciate it. I know that we gave everybody the mention of the Find a genetic counselor website. But do you have any other websites that you would like to direct people to for more information

Charly Harris 27:08 I do, I have also included a link for facing our risk of cancer empowered, or what they call force, it is a group that I have worked with a lot, a ton of my patients find lots of value in it. It is geared towards women who have done genetic testing and have found a genetic mutation that was created by a woman who she herself has a genetic mutation was not finding the things online that she could really get value from this website is kind of everything you could ever think to Google but still being in a very safe place. And there's so much about clinical trials and insurance coverage and finding message boards and support groups. And I would encourage even people who haven't done genetic testing, if they want to go and view their articles about hereditary cancer, it's just such a safe place for patients to go to and get valuable, correct information without having to be scared by things on Google.

Regan Jones 27:58 Oh, that's, that's a really good resource. And I actually put an asterisk beside that website in my notes, I'm gonna, of course, include a link to it in the show notes, but I want to go check it out as well, because I wasn't familiar with that. And I can tell you, as you all to well know that if you get out there and you start Googling your gene mutation, you will very quickly jump off and decide, You know what, I don't want to see some of those stories. So a safe space is a good thing when it comes to looking at that information. Well, Charlie, I really appreciate you joining me today. Thanks so much.

Charly Harris 28:30 Thank you.

Regan Jones 28:32 Okay, that wraps up my interview with Charlie, I'm going to drop in a quick commercial break. But please do hang around for the odds and ends ending of today's show. To preview for you what we're going to be talking about, I'm going to talk to you a little bit about genomic testing, which is different than genetic testing, I'm going to talk to you about braca one and braca two, just so that we can lay the foundation of of two terms that I've mentioned in this podcast multiple times. And then lastly, I'm gonna talk to you about a sentinel node biopsy and how that differs from what has been done for many, many years with breast cancer surgery.

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Regan Jones 30:44 Okay, as I said before I dropped in that quick commercial break. My goal really today in this episode is to make it a fairly comprehensive episode that talks about some of the things that are what I consider newer in terms of breast cancer, either treatment, or diagnostics, surgeries, procedures, things that, you know, when my mom had breast cancer years ago, not that many years ago, but years ago that weren't available or talked about now, you've heard me mention, at least I believe once in this episode, and I'm fairly certain in my comprehensive episode that I first did when I was diagnosed, that my mother did have genetic testing done after her second occurrence of breast cancer. But at the time, the only genes that had been identified as an increased risk of breast cancer, were BRCA 1 and BRCA2. If you've never heard those terms, let me briefly explain BRCA 1 and BRCA2. Two, because they are the most commonly recognized breast cancer associated genes BRCA 1 and BRCA2. They really are called BRCA 1 and BRCA2 because they are labeled as breast cancer. So B our breast cancer ca genes one and two are the most well known genes linked to breast cancer risk, everyone actually has BRCA 1 and BRCA2 genes, but some people have an inherited mutation in one or both of these genes that increases their risk of breast cancer in the general population in the US about one in 400 People have a BRCA 1 and BRCA2 gene mutation. However, the proportion of people who have a BRCA 1 and BRCA2 gene mutation does vary by ethnic groups. And I want to make this point that among Ashkenazi, Jewish women and men, about one and 40 have a BRCA 1 and BRCA2 gene mutation. So very different incidents there in that particular group of people in terms of the proportion of people who have bracket one or bracket to gene mutations. And the reason that BRCA 1 and BRCA2 are really important to talk about is not only that it's a significantly increased risk of breast cancer beyond the general population, but there also is an ovarian cancer risk. So it is associated with BRCA 1 and BRCA2. So again, really the oldest breast cancer genes that we know of. And in terms of overall risk for breast cancer with people who have a BRCA 1 and BRCA2 gene mutation, their overall risk is more than 60% higher for women who have BRCA 1 and more than 60% higher for for women who have BRCA 2 the general population risk is 13%. So I know I threw a lot of numbers out there at you, I don't think that these are things to necessarily commit to memory. But it's just to illustrate how prominent BRCA 1 and BRCA 2 are in the conversation about genetic risk for breast cancer. And so I have found as someone who does not have BRCA 1 and BRCA 2, but I do have a different gene deletion, I found that people just seem to know a lot about BRCA 1 and BRCA 2, but they don't about these other genes. And that was why I wanted to have Charlie on today to discuss the fact that there are what did she say? I think she said 84 genes that she looks at, you know, in terms of different risks. Okay, so that's genetics. All right.

The next thing that I want to bring to your attention in the event that it's ever helpful to you or to someone you know, is that there also now is something called genomic testing. Specifically I know of two cancer genomics. And when I say cancer genomics, I mean, these are this is genomic testing that is done on the actual tumor itself. I know of two different ones, Oncotype and MammaPrint and my guess is that you likely have not heard of either one of these fairly new tests. But what these tests do is essentially help determine or predict how likely cancer is to respond to certain types of treatment and or have a recurrence. And these are big things, especially when it comes to MammaPrint. It's more for early-stage cancers. These are big things to know When you're trying as I was to make a determination about whether or not you wanted to take chemo and let's be honest, nobody wants to take chemo. But when they're able to give you some statistical indication of what your decreased risk is, with your particular type of genomic tested cancer, your tumor that's been tested, the genome has been tested for it, when they're able to give you some sort of idea of statistically what kind of increase reduction of recurrence risk you will achieve or likely to experience by taking chemo, it really helps to make a very, very tough decision. So I am not going to go into all the science behind oncotype or MammaPrint. Frankly, I am not an even learned enough to speak on it super intelligently. But I can tell you, from my experience, I really didn't want to take chemo and there was some conversation about whether or not you know, the risks outweighed the benefits, excuse me outright the with risks, that's certainly a conversation when it comes to taking chemotherapy. But knowing some of the things specifically about my tumor, and kind of pooling that with other people who had had exactly the type of cancer that I'd had, and knowing how that could add to a reduction in risk for me, made it a much easier, I guess, decision. And I would say, again, as a very comprehensive episode, where we're talking about a lot of different things about cancer. I've mentioned it briefly in this episode, and probably said it in passing in the past. You know, one thing to know about people who are newly diagnosed with breast cancer, and I'm sure many, many other diseases is that it is absolutely overwhelming the number of tough decisions that you have to make, I think people tend to often think that, you know, you have a physician that's making all the decisions for you. And I'm sure that that happens. But by and large physicians are giving you information and letting you make the decision based on what's right for you. And when it comes to things like cancer treatment, oftentimes, what you find yourself looking at is like, I don't like any of the decisions, like I don't like any of the choices. And that is why having some of these new technologies that can take a little of the emotion out and the fear out of the decision and put it back in the hands of statistically, this is what we know. It really does, I think help with some of that decision-making process.

Now, the last thing that I wanted to briefly mention to you and something that I did not have to struggle with in making a decision was having a sentinel node biopsy, let's talk about what a sentinel lymph node biopsy is. If you have ever known someone who had breast cancer surgery, a number of years back, my mom falls into this category, you may recall that they often when doing either a lumpectomy or mastectomy, would take out many many lymph nodes that you know, would run down the side of their arm and just be in this whole area. And it would make it so that sometimes some of those women experienced swelling, lymphedema, make it so that you know they never could have blood drawn from that area, no sticks on that arm, because they're essentially just taking out all the lymph nodes and doing that in order to see if any of those lymph nodes had been invaded by the cancer cells. Well, in recent years, the breast surgical oncology community has begun to transition not entirely, but many surgeons and my surgeon was one of them has transitioned to what's called a sentinel lymph node biopsy. So the sin a sentinel lymph node is as it's been explained to me what they call the first drainers out of the out of the breast and taking a step back, you know, your lymph system is all over your body, you have lymph nodes all over your body that are, you know, aiding in immunity and you have of course, a cluster right around your bet breast and what they can do with a sentinel node biopsy is they can remove only the first drainers the first lymph nodes that the limp fluid from the breast will drain into, they can remove just those that can be anywhere from I think, one to three, somewhere in that number. I had two removed that were identified as sentinel lymph nodes, and they can look at just those as an indicator of whether or not the cancer has spread to those lymph nodes. And I won't go any farther in terms of like what happens next, if all of the lymph nodes that they take out are involved. I think there potentially can be additional surgeries. In my case, that was not the case. And there were no additional nodes beyond the sentinel lymph node biopsy that had to be done. One of the reasons that I share this is because in talking to people who work in breast surgical oncology, you know, especially for younger women, and I'm knocking on the door of 50. But when I was diagnosed I was 46 years old. So certainly considered a younger woman in terms of diagnosis, very active. As you all know, I was lifting weights, right up until the day that I was diagnosed and got back into lifting weights while I was taking radiation, and it was really very, very important to me to be able to, as much as possible maintain, you know, my activity level. And because of some of the complications that people experience when they have all of those lymph nodes taken out of their arm, that really gave me some concern and hesitation. So like I said, that was not a difficult decision for me probably couldn't have done it any other way. And that's what my surgeon does. He specializes in sentinel lymph node biopsies as a part of his breast surgical oncology care. And I just have to say he is just absolutely one of the best doctors and surgeons and physicians that I have ever come across. So easy, easy decision, there have been very, very happy with it. And again, just share that with you so that you know some of the evolution and the improvements that have been made in breast cancer care. If this is your first time listening to This Unmillennial Life and you don't know my story, you also might be interested to know my experience cold capping, which is a process of using a cold cap scalp cooling system to help reduce hair loss during chemotherapy. And as a comprehensive wrap up for this whole episode. What I'll do in this particular episodes, show notes, I'm going to place not only links to the websites that Charly mentioned, but also I will place links to the episodes that I've done in the past where I talk about my breast cancer diagnosis, there's some really, really important information in there, just in terms of breast cancer being missed in women who have dense breasts, the importance of asking for an ultrasound, if you ever get called back for a diagnostic mammogram, and they're identifying an area of concern, really being an advocate for yourself. And then I'll place links to three different episodes that I did about my coal capping experience, because that arguably is one of the ones that people know the least about, but is the most intriguing and interesting to many, many women who will have to take chemotherapy, but we'd like as much as possible, not to lose their hair, if possible. So with that, I will wrap this episode up and I'm going to ask you to please share this episode as we do enter into October as Breast Cancer Awareness Month. One of the things that you can do is share this so that other women kind of see the bigger picture of what's happening in the breast cancer community. Being armed with information is one of the best tools that you can have in your corner when you are diagnosed with breast cancer and having some positive stories about some of the new technologies is very, very reassuring. So I want to ask you, just to consider how you could share this a text to a friend sharing it on Instagram, sharing it on Facebook, if you're not in the Facebook group, that group is at facebook.com/groups/ThisUnmillennialLife I will be sharing of course on my Facebook page and on my Instagram page. Instagram is ThisUnmillennialLife for this particular podcast. I will be sharing information about this episode. And if you can hit the share button and pass that along in time for breast cancer awareness month. I would personally appreciate it and I also just appreciate anytime that you share This Unmillennial Life with a friend sharing with a friend is by far one of the best ways that This Unmillennial Life grows. And with that, I'll say thanks so much for tuning in today. Listening, subscribing and downloading. Hope you have a great week

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For years dietitians have used formulas to estimate (imperfectly) a person's metabolic needs. But a new company using well-established technology is taking the guesswork out of metabolic testing using doubly labeled water. Today's episode talks about the precision of the science and the implications for unmillennial women in midlife who want to gain a better understanding of their bodies and overall calorie needs using the best at-home metabolism test.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES LINKS MENTIONED IN THIS EPISODE ABOUT THE BEST AT-HOME METABOLISM TEST * Calorify - use code JENNA for $505 discount

RELATED LINKS * JennaBraddock.com "Eating for Purpose" Program + Previous episodes with Jenna: - The Creatine for Women Episode - The Muscle Cramping in Teen Athletes Episode - The Enneagram Episode (Part 2)

COMMERCIAL LINKS MENTIONED IN THIS EPISODE * Wild Grain - get $10 off the first box + FREE Croissants in every box!

EPISODE KEYWORDS podcast, umillennial, unmillenniallife, Gen X, podcasts for women, women over 40, women over 50, metabolic testing, at-home metabolic testing, doubly labeled water, Calorify, best at-home metabolism test

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

Regan Jones 0:00 Hey there podcast listeners. Today's episode is brought to you in part by Wild Grain. If you haven't heard me talk about Wild Grain before, it is a phenomenal company offering artisanal breads and pastas. While you certainly know by now, given the fact that I've launched a new website, this baking life.com I am most happy when I'm in the kitchen, baking things for my family and friends. But I don't always have time to do that from scratch, even as a baking blogger. And that's where wild grain comes in. Wild grain is a subscription box with bake from Frozen sourdough breads, artisanal pastries, and fresh pasta. So they sent me a box. And I've got to tell you everything that we've tried out of it so far has been amazing. The breads are super yummy. And it's not just bread, but as I said, they have pastas, and they have pastries, I've made their for science, I've made their sourdough bread, everything has been top notch and high quality. So if you want to try some really good delivered to your door ready to bake items, you're gonna want to give wild grain a shot. And the good news for you as a listener of this unmillennial life podcast is that the first 50 people to sign up through the link that's in my show notes get $10 off their first box plus free croissants in every box. And I've already tried these with my family. They are delicious. Okay, so again, just look in the show notes for Wild Grain subscription. And now let's get on with the show.

Hey there podcast listeners. Before we jump into today's episode, I want to do a little bit of housekeeping briefly, to let you know that if you were a subscriber via email for podcast notifications, there is a good chance that you have accidentally been moved over to a mailing list that is exclusively for my new baking website. And I will tell you upfront, I am sorry about that in trying to segment lists and get the people that wanted to be receiving notifications about the baking website, this baking life.com. And people who want to receive notifications about the podcast is a millennial life.com. There's a little bit of overlap there. And so what I want to ask you to do is that if you want to be sure that you are getting notifications, email notifications, anytime I release a new episode, please click the link in the show notes. It'll direct you to this a millennial live.com/subscribe. Or you can just put that in your browser, this unmillennial lifecom/subscribe. I have tried to do my best to clean that list up and make sure that you are where you want to be. But there's nothing like you making sure that you're getting those notifications. So if you've not been getting email notifications from me that episodes have been releasing, please go ahead and sign up. Now let's get on with today's episode.

If your skin doesn't know whether to breakout or wrinkle, if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out but the idea of CrossFit makes your 40 Something knees a you've come to the right place. Welcome to This Unmillennial Life.

Regan Jones 3:10 I'm your host, Regan Jones and welcome to today's show. So at some point, when you're listening to today's interview, you're gonna hear me say something to the effect of this is probably one of the most enlightening interviews that I've done in the seven seasons of doing this podcast. And I tell you that is the honest truth. I did not know anything about doubly labeled water for metabolic testing. When I went into this interview I had briefly been told about it from one of today's guest, Jenna Braddock. I'll tell you more about Jenna in just a second. But I just really didn't know anything about the science and had no idea what a tremendously powerful and accurate measurement of metabolism it is. You'll hear us talk about that, as dietitians. Jenna and I both were educated on a total different system of not actually measuring metabolism, but estimating metabolism. And so what you're going to hear today is the science behind how we can actually now truly test someone's metabolism and other things through this technology that glorify is bringing to consumers. It's been around the technology. I've learned this through the interviewer for many, many years, but it's now something that's accessible to us. So you're going to hear all about the technology, the implications for us as unmillennial men and women who may want to participate in this metabolic testing. So what the implications are and then of course, we'll make sure that you understand how you can do this for yourself if you're interested. Okay, so this is a pretty lengthy interview. I am not going to do and odds and ends ending of today's show. I'll tell you that upfront, but I am going to take a few minutes before we jump into the interview to to introduce both of my guests. Alright, so the first guest is Jenna Braddock. You've heard Jenna on the show before we have discussed teen athletes in the past. We You have to we have touched on the Enneagram. And most recently she was on the show, talking about creatine for women and I will of course place a link in the show notes to all the episodes that Gemma has done with me I know that you're going to enjoy her she's just a really good interviewer. She just covers things really well and in an easy to understand why and I'm so thankful for to her for bringing to my attention, this opportunity in this testing. If you aren't familiar with Jenna, briefly, let me give you a little bit of her bio. She's a performance dietitian. She's located in St. Augustine, Florida. And she specializes in sports nutrition, and helping everyone that she works with perform at their best. She says that her mission is to make healthy easy. And you can also find her all across social media and on the internet under that kind of brand name make healthy easy, and she really likes to equip people to fuel for energy, trust their body and live with purpose. Okay, so that's Jenna. You're also going to hear Jenna probably in a future episode as she and I talk about something totally different and talk about our experience with a faith-driven entrepreneurs group. That's really how Jenna and I have kind of cultivated and deepened our friendship and I just appreciate her so much. Okay. And then the other guest on today's show is Hari Mix. Hari is the CEO of the company that we're going to be talking about that's doing this technology. The company is Calorify. Hari holds a BS and PhD from Stanford. He was a faculty member at Santa Clara University prior to starting Calorify. During his time at Stanford Hari was one of the fastest distance runners in the world. And this is so interesting following his running career Hari's drive to climb the world's highest mountains without supplemental oxygen, ultimately, is what led to a passion for metabolism and the idea for Calorify. He's a fascinating individual. And also, just like Jenna, an excellent, excellent interview, he was a wonderful guest. And I just appreciate them both taking the time to share this information with me. And you. And with that, I'll say, Jenna, and Hari welcome to the show.

Jenna Braddock 7:10 Thanks, right. Here.

Regan Jones 7:12 Yeah, well, I was just telling you guys that this will be, even though I'm in my seventh season for the unmillennial life, this is a first and having two guests on at one time. So we're gonna play this by ear and see how it goes. I know it's gonna be wonderful. And I'm thrilled to have you both on one because I think you both bring unique knowledge to the table Hari, you as the founder of the company, Jenna, you as a dietitian, who, you know, has had the opportunity to do the testing and are using it in your own practice. So I appreciate both of you. Joining me today, I think the way that we need to open this up really hard is a question for you about metabolism. So that's kind of how I have pinned this episode about metabolic testing. And you know, we're gonna talk about what doubly labeled water is. But let's first just start with a basic definition of metabolism. And then maybe you can address some of the common myths, women especially have about metabolism in middle age.

Hari Mix 8:09 Okay, excellent. Yeah, that those are great questions. And I think they're really valid questions, because people oftentimes hear the word metabolism or even use the word metabolism and don't necessarily have have the best understanding of what it is. So we each have 37 trillion cells in our body. And this is, you know, the the set of all of the chemical reactions that sustain life in your body, that's metabolism. So everything that your body is doing to stay alive. When we talk about metabolism at the company, we're oftentimes talking about energy metabolism. So each one of those cells requires energy. And so metabolism is basically you're burning that fuel, you're burning that energy to sustain life. And so that's what we mean when we talk about it. So we're talking in you know, in this case, a lot of this conversation is going to be talking about those, those units of energy calories, right? So how many calories per day? Are you burning, things like that? That's what we mean, when we talk about metabolism. Sometimes other people are talking about a specific aspect of metabolism. So you might see a, you know, a magazine in the checkout aisle. And this kind of speaks to some of the myths you you brought up maybe. So a lot of those are people talking about maybe you know, your glucose metabolism or maybe some other aspect of it. And I think there's a lot of misinformation out there. And there are a lot of ways to get kind of lost in the weeds. And so I think hopefully this conversation is a way to kind of step back and look at the big picture. In terms of common myths. I think that we all kind of still tell stories about ourselves and about our bodies. We all like to kind of create narratives. And the problem with just creating the narrative is that nobody's actually been kind of measuring anything. When when we actually do measure metabolism and this has been done at really large scale in the scientific literature actually is Scientific Adviser Hermann Ponsor at Duke has done a lot of this work, we really see that there are mainly two controls on metabolism. One is basically how big you are. So how much lean body mass not fat mass, but how much lean body mass everything else in your body that you have. So the bigger you are, the more calories you burn, not not too big of a surprise there. And then the other thing that shouldn't be too surprising is, you know, the second factor, which is your activity level. So the more active you are, the more calories you burn. I think that there's a lot of of mythology there about getting into middle age, maybe having kids is when you noticed that your your weight changed, your body composition changed. And a lot of people attribute that to metabolism. When we look at the literature, we see that people tend to have pretty stable metabolisms through adulthood. So they basically, you know, it increases at birth, and then you know, oftentimes peaks in late adolescence, pretty stable throughout your life. And then it really starts to drop off and kind of later middle age, so kind of postmenopausal for women kind of age 60, or thereafter, is where things tend to start to decline for people.

Regan Jones 11:12 Okay, that I'm gonna say, I'm gonna raise my hand and say yes, myths, I, these are facts that I did not know. So I'm gonna be the one that's going to be learning a ton today as well. Were there other myths that you wanted to go over? Because I have a question for Jenna, just about, you know what this what this means for us in terms of measuring it,

Hari Mix 11:31 I would say the other major kind of category in terms of people saying, well, my metabolism slowed down after fill in the blank would be that there are things that you can take, like certain supplements or whatever, that will boost your metabolism. And there are some things out there that are snake oil, there are some things out there that are illegal wouldn't recommend either of them. Basically, the best way to boost your metabolism is to either put on lean body mass, which is to say build muscle, for example. And then also to increase your activity level. So no, no, no silver bullets and their shortcuts really sadly.

Regan Jones 12:10 Okay, so that's a pretty good myth to dispel for people right there. I will ask one clarifying question. You also would put thyroid medicine in that same category. And that's one of those that I wonder about, because I hear people say, you know, oh, well, once they started taking thyroid medicine to to improve, you know, a hypothyroid condition, they seem to have an easier time keeping their weight where they wanted it to be myth that what do you think about that?

Hari Mix 12:35 I would say fact now, just to be completely clear, I'm not a medical doctor. But yes, I mean, if you have a medical condition that's affecting your metabolism, like hypothyroidism, and then you get that treated, yeah, your metabolism is going to rebound. The other thing is we have and this may be can come up later in the conversation, we have worked with a variety of people that have had medical conditions affect their metabolism. And so just to tease that topic, things like anxiety, and stress can affect your metabolism, things like autoimmune diseases can affect your metabolism. And actually, even my wife is on cancer treatment right now on chemotherapy, and that clearly affected her metabolism as well. So yeah, there are other things related to kind of medical conditions, but I would say for somebody who's healthy, kind of No, you know, no magic out there.

Regan Jones 13:30 Yeah, there's nothing they're ordering off of Amazon. It's just gonna base their base their metabolism. Okay. So wonderful definition. And we've talked about some of the common myths. Jenna, a question for you, especially since I understand you are either currently using this in your practice or plan to, you know, from a dietitian perspective, and especially a dietitian, I know that you are working with some on millennial women. Why do we want to measure metabolism?

Jenna Braddock 13:58 Yeah, that's a great question. So what I'm seeing very commonly in women in their 40s, and 50s, particularly, is that's when they really struggle to feel like they can trust their body, and feel confident about how to fuel themselves as a result of these physiological changes that are occurring. And so that can lead to a lot of traps, it can lead to under fueling, it can lead to over exercising, it can lead to a lot of stress and anxiety about what they're doing as well. So I recommend color five, metabolic testing. When a client is feeling really frustrated or really disconnected from being able to trust their body. Maybe they've been working on their mindset. They're trying to learn to listen to their body, they're trying to fuel their body for energy. They looked at their behaviors and lifestyle. And in a lot of cases with my clients. They really like what's happening. They feel like they've grown they've they have a healthier diet. They're feeling good, but their body composition just doesn't seem to be responding. And so this is have really easy tests to complete. And we'll talk a little bit more about that in a minute. And what I appreciate about this type of metabolic testing is that it's an accurate measurement. It's not an estimate, a lot of the other options that are out there for metabolic testing may take a baseline number, but then they estimate a lot of the other data that they're giving you. And this one's actually a measurement of what's happening. And I think that can shed a lot of important light on a person's body, so that they know what's really happening inside of them already referred to the narratives we sometimes create. You know, I work a lot with behavior, change and mindset with my clients. And so when we have like true data on what's going on in your body, we can then look at some of those narratives and begin to ask, well, is that serving you? Well, is this the right way that you want to be thinking at this time of your life based on what we know about your body, and it can really empower them then to really decide, am I overworking my body, my overtraining do I need to add more rest to I deserve more rest here, or maybe they're not feeling enough, or maybe they're feeling their body more than what they require? Maybe they need to break up with their smartwatch or their tracker as a result. So it can really give us such good insight into the body of what's actually happening happening. So that we can then tailor behavior change, lifestyle modifications, eating changes, to really support that unique person to perform better in their life.

Regan Jones 16:28 Yeah, you know, when you shared with me kind of a little bit of this, what you've just shared when we talked about it personally, and I started thinking through what you said about accuracy versus estimate. I mean, you and I both know that as registered dieticians, part of our historic education was trying to determine the absolute best formula to look at someone. And even if we knew something as detailed as their body composition based on a DEXA scan, you're still just making an estimation. And it's one of those things where you think like, gosh, for so many decades, that's that's the tool that dieticians have had to use. And while I'm sure we've all been using the best tool available, it strikes me that this is obviously a huge evolution in being able to really understand what's going on with somebody. So let's talk about the evolution of the science because, you know, there's this, this term that goes along with glorifying what you do. And that's doubly labeled water technology. I mean, that's essentially what you're using for this metabolic testing Hari question for you. I have no idea what that is how that works. So walk us through what that is.

Hari Mix 17:43 Yeah, absolutely. So, you know, simply put doubly labeled water is the only way, not just on the market, but the only way ever actually discovered in science to measure real world, you know, calories being burned, you know, in total. So how many calories per day are you burning, which is kind of that number that you are mentioning with these formulas that everyone's trying to get after. And so first let's talk about the competition. Competition are these formulas and they take your age, height, weight, and sex, I'm sure you're both aware of these, and you're gonna get some estimate of your basal metabolic rate, how many calories you're burning at baseline. And then you're gonna have to estimate how much activity that person is doing. You might ask them some basic questions about how active they are at work or in their daily life. And you basically multiply these two guesses together and get this even bigger guests. And when we compare that to the only actual measurement that's doubly labeled water measurement, those are only about 50%. Accurate. Wow. And then you look at the whole smartwatch thing smartwatches and wearables you know everything from Fitbit to whoop or Garmin, Apple Watch all that stuff. Everybody thinks just because it's on a watch. And it's real time data. And it's a cool interface that it must be super accurate. And the answer is no, they're doing the exact same thing that you've been doing with those calorie equations. It's just that maybe they'll add a little bit of, you know, accelerometry, they can tell how many steps you're moving or whatever they might tell tell your heart rate, they only add about 5% more accuracy. So only about 55% accuracy. If you have something like an Apple Watch on those, that means that those can be off by 1000s of calories per day, depending on who you are. So you may be average, it might be accurate, or it might not. And in contrast, doubly labeled water is the way to measure calories in the real world. So let's go for the name first doubly labeled water. It's literally water, h2o, but we've labeled the hydrogens and oxygens on that water. So we've kind of like tagged them or fingerprinted them. And so what we're going to be able to do is track hydrogen and oxygen through your body and then out through your urine. So the way it works for our company, you were the only one on the market doing this. There's only about 14 labs in the world that can do this at all. We have the largest fastest, cheapest and most reliable of them, you're gonna get a kit in the mail, and you know where to order a kit, get a kit in the mail, you're gonna get this bottle of this water, it's literally just a sip of water. And you're going to collect three urine samples over the course of a week. And what the technique is actually doing it when you just mail your samples back little box about the size of a pack of cards, put it in your mailbox and get your results within 24 to 48 hours. And what it's doing is it's tracking hydrogen and oxygen flowing through your body. And what it's solving for is the amount of co2 that you breathe out over the course of that week. So if you've ever done a resting metabolic rate test or a view to max test, you'll wear a mask. And it'll measure how much you're breathing in and out how much oxygen and carbon dioxide, what we're doing is we're getting that exact same signature, but we're getting it in your urine. So a good analogy would be, we're like a sensor hooked up to the tailpipe of your car, there's exhaust coming out of the car, that's like kind of same thing as like your urine. And we are basically by measuring the amount of exhaust coming out that tailpipe, we can tell how much gas you're burning. And so that's what we're doing. We're measuring your personal gas mileage, the rate at which you burned fuel, with this special fingerprinted water basically. And it's it's a it's just unbelievable, because it is relatively painless, it's not invasive, I mean, you have to get this kit, take a week to do it. But it's it's just a simple at home process. And then the accuracy is just unparalleled. So for most of your audience, you know, I'm guessing that they're not the size of like NFL players, for example, most of them can probably expect to have accuracy within 100 calories, which is just unbelievable for you know, the, you know, the actual everything you do in the real world and how much uncertainty there is with everything that you do to be you everything that you you do you know, in your normal lifestyle for the course of a week. It's just unbelievable to be that accurate.

Regan Jones 22:06 That is unbelievable. And very exciting. Now I'm going to ask two more questions before I move on to some additional questions. One, or the first one being about the safety. I mean, you know, people hear things like we're tagging the hydrogen, we're tagging the oxygen, walk me through from a safety standpoint, why that's not something that people should be concerned about at all?

Hari Mix 22:28 Yeah, absolutely. It's a really good question. So this is already in your body. So you already have this type of oxygen and hydrogen in your body. It's just rarer than the normal common water. And so all we're doing is we're just changing that mixture, so we can see it. So it has no effect on your body. Other than that, it's h2o. So it's like you took one sip of this water. And this has been done on humans for 41 years now. And it's been done on all groups of people with an impeccable safety record. So it's been done on infants, elderly people with different disease states, it's been done on pregnant and breastfeeding women. And we've actually, you know, learned a lot of things about that, through this method. It's actually really cool what we've learned about motherhood. So it's been done on every group of people without incident, it really is as safe as drinking normal water, which is just, you know, wonderful as well for us as a company.

Regan Jones 23:29 Okay, and you actually answered my second question, which was just the sort of historical perspective of how new is this technology? And you said, this has been done for 40 plus years. So if I could, let me ask why then all of a sudden, now, are we at a point where it's something that consumers can access?

Hari Mix 23:51 Yeah, really good question. And, you know, allows me to brag about what we've accomplished at the company. The test is actually even older than that. So the math for this was invented in 1949. That's when the theory was invented by this guy, Nathan Lipson at University of Minnesota. And then it was first done on mice in 1955, because it was too expensive to do on humans. And the reason why is that this special water is really expensive. It's a very rare form of water, which makes it very pricey. And so then it took a few decades for basically the price to come down to the point where they could actually start doing human studies in 1982. That was first I'm at University of Wisconsin, and then it's basically ballooned into the being this great research tool. The thing is, it's very laborious and tedious and kind of a one off measurement and you so you can imagine a lab with one graduate student, you know, tinkering one vial at a time and you know, like, very, very laborious and tedious and kind of boutique, and we solve that glorify a suite of problems to basically make this cheaper and faster and more scalable. There was some newer technology in terms of making the measurements that was available starting in the late 90s. Frankly, I'm surprised that nobody did this just a little bit before us. But I think it does speak to the the size of the challenge of basically making this test routine enough and scalable enough that you can commercialize it, and put it into this at home test package, basically. So we solve the suite of challenges to bring the test price down. And to make the results fast enough that for the first time ever, with glorify, you can actually act on your results. So all these academic labs, they've produced wonderful quality data. And it's great, you can read in the scientific literature, these incredible insights. However, there's never been a moment until now that you can actually take a take a doubly labeled water test, you know, so now you can do that from glorify, and you can get your results within one to two days to where, oh, my gosh, now I actually can know my metabolism and then make a change or make a decision based on that information. This is the first time that's ever been possible. So we really are proud of that achievement. But it's been you know, it's been a long time coming. The good news is the the test is bedrock science, we didn't have to reinvent anything there. The test works. And everybody in the scientific community has known that it works for many decades now. And everybody in the scientific community has known that it's safe for many decades now. So we didn't really reinvent any science, we just really, really improved the process.

Regan Jones 26:37 Okay, that is a really good explanation. And very reassuring, really, to hear. Because when you when you first even me as a dietitian, who, you know, certainly does not specialize in any type of metabolic testing. Even you hear this and you think, huh, question mark, you know, how can this be as good as it sounds, but I really appreciate you walking through kind of the history and the safety, and then the science backing all of it up. Okay. So let's move on to really thinking about, you know, if you get this information about your body, what you're going to do with it, like how does it help you and I kind of have two people in mind, I have middle aged women, and then I have athletes, because you kind of mentioned athletes, Hari and so just to kind of continue that thought, why don't you walk through it from a standpoint of what you see this information could do to help someone who is an athlete how it would help them? And then Jenna, I'll throw it over to you. And you can talk about it from a middle age, you know, unmillennial women standpoint? Yeah,

Hari Mix 27:35 absolutely. I think a lot of the goals of athletes are the same as as just everyday people. It's just that they, they really, really need that accuracy. And they really, really need that performance. The performance matters. If you're on Team USA Wrestling, who we've worked with one pound matters, you know, and so they care about that precision, but they have the same goals as a lot of other people. So I think the you know, the main one that jumps out to begin with would be improving your body composition. And when we say body composition, we mean basically how much lean mass you have. So things like muscle versus fat. And so they're going to have the same goals that most of America has, which is they either want to build muscle without gaining too much excess fat, or they want to lose fat without losing too much muscle. So like say, you know, whenever somebody says I want to lose weight, what they mean is I want to lose fat, nobody wants to lose muscle and keep fat. And so they want to do that in the most efficient way possible. What we can do is we can pinpoint how many calories you're both eating and burning, so your complete calories in calories out budget. And then we can help you pick a calorie target in terms of how many calories you should be eating, to meet one of those goals. So, for example, let's take weight loss. You want to be able to lose weight, lose fat efficiently. But you don't want to lose too much lean mass along the way. So you need to be in a calorie deficit, you need to be eating less than you're burning in order to do that. But if you go too steep, get too aggressive. And we see this all the time. We see it in top athletes and we see it in everyday people. You know, when you're getting started losing weight, you oftentimes get super aggressive and you start changing a million variables at once and then guess what it works until it doesn't something's something breaks, and maybe you plateau or maybe you yo yo in and out of that goal, that kind of a thing. And athletes are susceptible to that just like anybody else. So for example, we had a top NBA player was losing weight. We figured out that they were training too much modified that was able to get them into a calorie surplus and they put on a ton of muscle and they've come back a completely different athletes. So there's there's that the second thing that we can do for athletes that probably isn't as big of a deal for everyday people is that we can quantify how much physical activity are doing. And there's no other way of doing that. And so what are this most holistic view of basically your training load. And it's important for top athletes, because they're oftentimes flirting with the maximum amount that you can train sustainably. And so we can actually help pinpoint and make sure that they're training, but not overtraining. And that if they are overtraining, we can help navigate them out of the red zone. And so we've done that with a lot of top athletes as well, for example, a lot of top distance runners we've worked with on this. So yeah, I'll leave it there. But those are the main two, I would say would be improving body composition. So either losing fat or building muscle, or, you know, monitoring their training.

Regan Jones 30:48 And heart when we talk about athletes, air, quote, athletes, we're talking about grown adult athletes, not teen athletes, is that accurate? Because you said something at the very beginning, you know, about like, when your metabolism sort of sort of settles into what it's going to be in adulthood. So we're not talking about doing this with teen athletes, is that correct? We haven't been

Hari Mix 31:09 working with teens, although we are set up to do so I would say this that like, you know, we would we would want to look at you know, where, you know, if it is a teen athlete, you know, what their needs are in terms of still needing to grow. And that's where we really want to work with people like Jenna, who really understand that. One of the things about us as a company is that we kind of view ourselves as a tool. We really like working with people and their doctor or and their dietician or, and their strength and conditioning coach or performance nutritionist or whoever it is. And so we are we are set up to work on younger people. But when I talk about athletes in my answer just now I'm talking about professional adult athletes. Gotcha. Gotcha.

Regan Jones 31:55 Okay, so Jenna, then I want to throw it over to you. And you kind of answer that same question. But as it relates to the and Millennial or middle aged woman, like what would she do with this particular information?

Jenna Braddock 32:10 Yeah, one of the things that is really important to understand about caloric testing is that it's multiple tests in one. So you're getting a slew of data, which typically, you'd have to go and get all these different tests, so you're getting your resting metabolic rate. So that's the baseline energy needs. And that, to me is really enlightening for women, when we talk about the myths around metabolism, and how like the 1200 calorie range is thrown out is what you should be eating to lose weight that is appropriate for very few people on the whole. So that's helpful information. So we get that you get the accurate number of how many calories you're eating each day. So you get the real picture of what's happening, you get your accurate assessment of how many you're expending total in a day, which That in itself, I think, is very enlightening. It was for myself, it has been for a couple of women that I've used this tool with, because they're not giving themselves enough credence on the amount of energy that they're expending in a day. And then we can have a conversation, well, maybe this is one of the reasons you feel stressed or tired or fatigued or overwhelmed, like you're doing a lot here. So we get those three. But in addition to that, we get a very accurate body composition measurement. And we haven't touched on that super closely yet, but you're getting the amount of lean body mass and fat mass in your body, which is typically its own separate, you know, tests on its own. And then two other things, you're getting your hydration level, so you're getting an accurate picture of how hydrated you are. And the last one is that training load, which Hari referred to with the professional athletes, but that once again, can be a very enlightening piece of information, especially if women are active for them to know like, Am I pushing it too much? Do I have more capacity to give here? Or am I sitting in a nice sweet spot. So all of this information for me and my practice, the goal is not to then be like, Alright, here's your calorie prescription, go forth and track like, actually, that is not what we're doing at all. It's more for them to be better connected and informed on their body and what they need in a general sense. And then we can fine tune and tweak. So if a woman's really happy with how they're eating, but they're not able to change that body composition, then we can say, well, you have a lot of capacity here to build muscle or on a regular basis, you're eating more energy than what your body requires. We know that now we're not guessing I'm not shaming you about that. Like this is actually what's happening here. Or on the flip side as well, which I see in the fitness world is women who are like, well, I need to do more exercise and eat less. That's you know, that's the prescription. I've literally had women tell me like, I can't exercise more and I'm eating as little as possible and there couldn't be a more perfect storm for like ruining your life basically.

Regan Jones 34:56 Yeah, no doubt.

Jenna Braddock 34:57 So this gives you like, legit information on your body which when you then work with a dietitian, we can like partner on this and say, Okay, here's what we know about your amazing body. And here's how we can take better care of it with this precise information. And just like Harvey said, even though athletes are, you know, their main job is training for us as women, like we still want to perform. And I know we've talked about this before on the podcast together, like performance matters for us in our lives, whether that's in the roles of our lives, or the jobs we carry, or even how we're managing our home and all the different decisions in our day. And this piece of information can really help us to perform better in whatever matters to you and for whoever's important to you.

Regan Jones 35:38 Yeah, yeah, that's really a good way to kind of summarize, like, why you would want to do this and what the benefits would be. I mean, who, who, who wants to be banging their head up against the wall thinking that they're doing air quotes, all the right things, but really, they just got the wrong formula to kind of get there. A couple of other questions. And Jen, I'm gonna throw this one out at you. We didn't talk about ahead of time that I was going to ask this, but I'm just curious. You sent me your results. And and I will tell tell listeners, I am planning to do this for myself. And then follow up in a future episode to kind of walk through maybe even hopping back home with Jenna and kind of talking about what it what it means for me, but Jenna was kind enough to share her results with me. And I'm gonna be honest with you, Jenna, I looked at it. I was like, wow, that's a lot of calories. Like, were you? Were you at all surprised when you saw the results? What it said,

Jenna Braddock 36:31 Yes, I was. So I burned more calories than I thought I did. And I eat more calories than I thought I did. And I don't mean that in a negative way. But you and I actually eat in a pretty close to an energy balance for that. Yes, you do. Again, like, oh, I can trust my body. Like we're getting the job done here. So yeah, it is incredibly enlightening. And I mean, Hari can can speak to seeing a lot of data. And we've had lots of conversations like okay, what do you see across the board? And this isn't that uncommon? For me to in the research actually shows that people burn way more calories than they think they do. And currently, more than most of these trackers are telling them that they did. Yeah. So it's very enlightening. In that sense. I think you can really learn a lot and again, it some women like need permission or being to feel permission to like relax and rest and recover. Yeah, this is one of those tools that could like legitimately say, like, no, like you can have a real rest day. You can, you can take a nap, you can not go to the gym, and you're going to be just fine. In fact, you're probably going to be better and stronger for it as a result.

Regan Jones 37:39 Yeah, very good point. Very good point. Okay. So is there anybody that you think Jenna, from a dietician perspective, that you would caution? I mean, I know we're not concerned about the safety of the actual testing. But are there any, you know, population groups or people that you would have concern with them doing this type of testing?

Jenna Braddock 37:59 Yes, I mean, I think every, everything is a case by case basis in my practice. And this is not a test I'm recommending for everyone I work with. And it's typically something that comes a little bit further down the line after we've worked together for some time. But if you have a history of disordered eating, or restrictive eating, or calorie counting has been something that has been a really negative piece of your story. And this may not be the right tool for you or the right tool for you at this time. And that's something that I'd say you'd want to talk to your healthcare practitioner and partners with to decide if that's a good option for you. And I think you also have to be careful if you have more of a type A personality. And I don't mean that in any kind of negative way. But just if having more data makes you want to do more data driven things like you know, you can only handle so much. So you want to take it with a grain of salt in that sense. So those are kind of the main red flags, I'd say that you may not be the best candidate for that. And that's where I'm using it within my practice, because I think having that practitioner relationship while you're getting these results, and interpreting them, I think makes them more powerful. And I do want to say, Hari, and you can speak more to this, but everyone who gets their test done through calorifier also gets a console with Hari or his team to run through your results. So for someone doing that, they'll get the results from the company, run through them, and then come back and work with me as well with that data as well. So there's kind of two safeguards there for helping people understand their information appropriately.

Regan Jones 39:33 Perfect. Yeah, I think that's a really good clarification.

Hari Mix 39:36 Yeah, you put out so much there to respond to, but I'm really glad that you brought up the eating disorder one because that's something that we have thought a lot about, and we do screen for many things. So I don't know if you've ever used my fitness pal calorie counting app online, but they won't report your projected weight change if you're not logging enough calories and we do similar types of things. Interestingly, with eating disorders, we are talking to top researchers and clinicians in the field. And you know, thinking about ways that we can actually make an impact on eating disorders, it's just that we would probably want to work via the professional or via the, you know, the clinician, the researcher, whoever it is, as opposed to giving, you know, people directly, you know, the information that they might might misuse. Also, gosh, Jenna, you put out so many things that are pretty interesting here. So, yeah, you're burning a lot more calories than you'd think. And this goes back to one of the myths, the 2000 calorie diet is a myth. That number came from nowhere. So when we look in the literature, and how many calories people are burning, it's not 2000, we have measured people burning plenty less than 2000. Before, it's just that it's not the average, it's nowhere near the average. And I think in terms of the the types of things that we can make an impact on. Because we're measuring your complete calories in calories out budget, we can take the emphasis off of the calorie counting alone, and put it onto energy balance overall, you know, how many calories I'm eating versus burning. And then Jenna mentioned the at home body fat, you know, test component of this, this is the most accurate at home body fat test. And and Regan, you mentioned DEXA, we're very close in accuracy to DEXA. We're closer to underwater weighing or the bod pod, so you get that in an at home test. And so because you've got this combination of your metabolism and your body composition, we can also hopefully, for people that kind of help reframe things, instead of focusing so much on the scale, which is this kind of crude tool that we all have at home, we can focus more on body composition. And I think that's a really, you know, much better way to look at it, look in terms of your your calorie, balance your energy balance, calories in calories out the complete equation, and then look at your body composition, as opposed to just your weight on the scale. Finally, you know, Jenna, you're, the reason you're burning so many calories is because you have a very high physical activity level, that's something you should be proud of. So that's the other thing that we can do here at the company is really take a step back, look at what you do over the course of a week. I know real time data is super sexy, but it's not always the most useful. And say, here's what's going on with my diet. And here's what's going on with my exercise. And so we can quantitatively say, oh, yeah, you're exercising more than when you tested with us three months ago, well done, you know. So I think we have this like very, very zoomed out view of what's going on in your body. We're much more like a budgeting app, like how big is my paycheck? And how am I spending it than we are compared to like a real time heart rate or real time glucose? Or how many steps I just took type of measurement?

Regan Jones 42:46 Gosh, I tell you, I mean, I hear all this. And I'm like, I don't know how anybody could not want to do this. I mean, it's just amazing. Just again, how we even started this whole episode off talking about the accuracy versus the estimate estimations. So the I guess the really the wrap up question is if you know people hear this, and they think yes, this is something that I want to do Hari, throwing it over to you, you know, how can people access this test?

Hari Mix 43:11 Absolutely. So we are live calorifier.com, see, alrify.com, you can order now, it will ship out the same day. If you use code Genette, je n N A, you can get $505 off, you can get the test for 495. We know that's expensive. It's a fact of where we are right now with doubly labeled water technology. The water itself is extremely expensive. But as Jenna was mentioning, you get a lot of tests in one. And there are you know a few aspects of this that are not available any other way. And so this is really cutting edge science. If you want to take that Lunch and Learn that more about yourself. And maybe you're just super curious about yourself. Maybe you have a body weight or body composition goal that you've been kind of stumped on maybe something you were trying was working and it no longer is or you just feel lost. We know that if you take this test, it will at least take the mystery out of it. It's not a it's not a hack. It's not a shortcut. Use, it's not magic, you still have to do all the hard work yourself. It's just that we can pretty much guarantee that you're not going to make a major mistake, right? We pretty much know we're a GPS for your body weight, your body composition, your metabolism, here's where you currently are. And then here's the most efficient route for you to head to get to your goal. And that's what we do for people is we basically demystify What's this really, really fundamental aspect of themselves. So we would love to have you test, like Jenna said, we meet with people as well. So this is you know, not just test results that you don't understand. This is the kind of whole white glove service that comes along with it. And I think that it really can make an impact especially If you've been trying something and struggling for a while,

Regan Jones 45:03 that's a wonderful discount, though I know you threw the pricing out and then said it, you know, you felt like just making the caveat, you know, the price. But that's a wonderful discount. And just listeners know that I always include in all the show notes. For every episode shownotes are available in whatever podcast app you're listening to this podcast on. And they're always available this unmillennial life.com. I'll be sure to place a link to the glorified.com website. And the reminder that the code for the $505 off is Jenna. Okay, before I let you both go, is there anything else about the testing or where people can find you anything else that you think people need to be aware of?

Hari Mix 45:43 No, I'm curious if you have any, any last minute questions on that front, but I think that I think this this conversation has been wonderful. I think it's a great place to start. We have a lot more kind of scientific information and resources and blog posts and all this kind of stuff on our website. If you'd like to try to figure that out and get deeper into the weeds. We are happy to take you there. But But overall, I think this has been a really great overview of of metabolism and measuring, measuring it and what it can do for you.

Regan Jones 46:14 I mean, my eyes are opened, I have done a lot of podcast interviews and I gotta tell you, this has been one of the more enlightening exciting ones. So I really just appreciate Jenna you and Hari both joining me today.

Hari Mix 46:26 Thanks so much.

Jenna Braddock 46:27 Thank you.

Regan Jones 46:28 Okay, that wraps up my interview with both Jenna and Hari, I did want to expand a bit on the opportunity that you have to follow up with Jenna and work with her one on one even if doing the metabolic testing is not on your radar right at the moment. Jenna can be found at Jenna Braddock.com. And I'm going to place a link in the show notes to a really cool plan that she or group rather that she has ongoing at the moment. I think it's getting ready to kick off very soon. It's called eating for purpose. And it's an eight week group nutrition program for women 40 Plus and over. So there will be a link in the show notes to Jenna braddock.com. Jenna works with clients one on one obviously, she mentioned that she uses Calorify as a tool and her practice with people that it's a good fit for, but she also has this group program that you may be interested in.

Regan Jones 47:23 So with that, as I said, I'm not going to do a link the odds and ends ending for today's show. I toyed with the notion of walking you through my new website, this baking life.com I know I've mentioned it here and there. But I really wanted to kind of unpack how this all happened. And especially because there's been some conversation that I've shared with you on previous episodes about my desire to do low carb baking. And if you follow me closely, you know, well, I haven't been doing as much low carb baking, I've been doing more traditional baking and I'm gonna unpack all that for you in the kind of why that website is out there, why I'm doing it, why I'm passionate about it, what you can expect to find if you start following it, but I really feel like that's something that deserves a little bit more space than I'm able to give today. And because this was a more in depth episode, I'm just being mindful of the time that you allocate each week for this unmillennial life. With that I'll say thank you so much for tuning in today. Thank you for listening, subscribing, downloading and most especially sharing with the brand. Hope you have a great week.

Other Related Episodes * The DexaFit Episode * The Optimal Aging and NAD+ Episode * The Glutathione Episode * The Continuous Glucose Monitoring Episode * The Ozempic Episode

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In this episode, you'll learn about one woman's surprise diagnosis of Pulmonary Embolism and why a common medication was likely the cause.

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Regan Jones 0:00 Today's episode is brought to you by dry farm wines. Dry farm wines sources wine to the highest standards of quality and purity while most wines sold today, are commercially produced and full of sugar, they can also include up to 70 plus FDA approved additives. Dry farm wines However, sources real wine naturally grown from small family farms that use heritage winemaking practices because they care about what they consume. They lab test everyone and only source wines that meet a strict set of criteria. Every bottle is organically and biodynamically grown lower in alcohol. No sugar, lower and sulfites dry farmed with no irrigation for minute with 100% native non GMO yeast free of additives and friendly to both keto and paleo diets. Dry farm wines is offering listeners of this unmillennial life an opportunity to receive an additional penny bottle so an extra bottle for a penny when they get their first shipment at dry farm wines.com/unmillennial that's dry farm wines.com/unmillennial.

Regan Jones 1:14 Hey there podcast listeners. Before we jump into today's episode, I want to do a little bit of housekeeping briefly, to let you know that if you were a subscriber via email for podcast notifications, there is a good chance that you have accidentally been moved over to a mailing list that is exclusively for my new baking website. And I will tell you up front I am sorry about that in trying to segment lists. And yet the people that wanted to be receiving notifications about the baking website, this baking life.com. And people who want to receive notifications about the podcast, that's unmillennial life.com. There's a little bit of overlap there. And so what I want to ask you to do is that if you want to be sure that you are getting notifications, email notifications, anytime I release a new episode, please click the link in the show notes. It'll direct you to this unmillenniallife.com/subscribe, where you can just put that in your browser, thisunmillennial life.com/subscribe. I have tried to do my best to clean that list up and make sure that you are where you want to be. But there's nothing like you making sure that you're getting those notifications. So if you've not been getting email notifications for me that episodes have been releasing, please go ahead and sign up. Now. Let's get on with today's episode.

Regan Jones 2:31 If your skin doesn't know whether to break out or wrinkle if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out but the idea of CrossFit makes your 40 Something knees ache, you've come to the right place. Welcome to this unmillennial Life.

Regan Jones 2:56 I'm your host Regan Jones and welcome to today's show. So this episode is another one that I believe that I mentioned to you at the end of season six that I was getting ready to release it's not been as long in the making in terms of how long I recorded it as last week's glutathione episode. If you haven't listened to that one, please do go back and listen to it. It's very important for us as an aging population. And I hate to say those words, but it's so true to really understand about glutathione and its role as a master antioxidant. But that one had been a couple of years actually recorded. Shelley's episode has been a few years in the making, and you're going to hear us talk about that just in terms of when she first experienced this pulmonary embolism. But this episode has actually not been recorded that long. Alright, so let me tell you a little bit about today's guest Shelley. Rael. Shelly is a fellow Registered Dietitian. That's actually how I know her. She is a private practice dietitian. And she's also a podcaster, author, speaker and consultant. The name of her practice and all of her brands really is real world nutrition. And she explains that as her mission and role being able to help how people can eat in real world settings. She has, as I said a podcast she has a Facebook group a membership program, and you will hear us talk about toward the end of the episode, as always do how you can find her at Shelly rial.com. Alright, so let's jump into my episode with Shelly. I think that you're going to find this story. Very enlightening as to what the risks can be for some of the very, very common medications that many women find themselves taking. So with that, I'll say Shelly, welcome to the show.

Shelley Rael 4:48 Hi, Regan. Thanks for having me.

Regan Jones 4:49 Oh, so good to finally get you on now. People have heard me talk about episodes that have been a long time in the making. This one has been a really a years in the making. We were scheduled to record this interview, actually just right around the same time that I was diagnosed with breast cancer in March, what was that? 2021. So that's, that's been. So as I was telling you, before we started recording the interview, when I went back to start looking at all the different things that I have been considering doing episodes on, I was reminded of you and your story about having a pulmonary embolism, something I know so little about. So, for this interview, I really just want to kind of open the floor up to you and have you tell your impactful story for people because I think that this is something that women really need to know about. So kind of tell me how this all started?

Shelley Rael 5:40 Yeah, well, this was in November of 2020, some at a time where a lot of us may not remember now, but it was a different time in that we weren't. A lot of people weren't seeking out medical care as they usually were. But I'll back up a little bit. I have a family history on my dad's side of blood clots. And I've always been aware of it. And when I fly on planes, I wear compression socks, like they've got fabulous compression socks these days, everyone so and I would take low dose aspirin before I flew because I was always aware that there was a family trait for blood clots. And I'll always thought about your legs or calves, the blood DVT as we call it, the deep vein thrombosis that tends to start in the legs. And that was something I'd always pay attention to. Now, let's talk about November 2020. This was a little over a week before Thanksgiving, on a Tuesday, I had finished eating dinner. And I just remember I had a lot of cruciferous vegetables. So I just assumed that I was uncomfortable because I had gas from these veggies, because it was right in the center of my stomach, or my abdomen right below my sternum. So I just didn't think much about it figure, you know, a day or so later, I'll be better and didn't sleep well that Tuesday night. And just again, figured it was gi related. And Wednesday was doing things, you know, kind of putting my thoughts on the back burner of this being anything serious, although I did make a call to the nurse line. And the first question that is asked is are you experiencing chest pain? And I said, Yeah, cuz it was going to the chest and they said, go to the emergency room right now. And I'm like, No, that kind of chest pain, healthy, not that kind of chest pain. And they wouldn't talk to me further. They said I needed to do this. And being a stubborn person who doesn't like to go to the emergency room because I feel it's something that isn't serious. I didn't go to the emergency room. Now, this is Wednesday afternoon, Wednesday night, I wasn't feeling that great. And even when I can't even remember, I just remember I wasn't feeling good. And I ended up sleeping downstairs and I didn't really sleep. When I say downstairs, it was on the couch, sitting up and didn't really sleep. I had a lot of things going on that Thursday morning, I have delivery expected to deliver as expected, I had a couple of meetings, so I couldn't possibly cancel those to go to the emergency room. So as I walked the dogs both days, I walked the dogs that Thursday morning, and by about noon that day, I could barely breathe. I couldn't take a deep breath. I could very, couldn't really do shallow breaths. And this is where I get admonished. But let me clarify. I did drive myself to the emergency room. It is about three miles from my home.

Shelley Rael 8:46 And a very straight shot. So I do justify, it probably would have been a lot more time to call 911 and have somebody come get me and take me home. You know, I didn't want the drama in the neighborhood either because I'm one of those neighborhoods. Yeah. So this this is a standalone facility near my home. It's an urgent care and emergency room. It's not a hospital that is affiliated with one of the hospitals. And I'll tell you what, when you do say chest pain is no joke that I've always joked about saying, hey, just claim you have chest pain you cut to the front of the line. I was seeing within minutes of walking in the door. And within minutes I was had my blood pressure checked I had leads on my chest. And they did say it wasn't a heart attack. Now, they still of course had to do more things. I got an x ray I had the blood draw and still not quite sure what was going on until a nurse came in and gave me a shot in my stomach which turns out it was Lovenox which is a shot that helps reducing the risk of blood clots. And then I got a CT scan. So I got these very quickly. I think within an hour and as I said November 2020, I was there by myself. My husband was at work. And he had even said, Do you want me to come home from work like, but you can't come in if he was not allowed to come in. So even if he had gotten off of work, what would have been able to do? Nothing. So. So I'd say maybe an hour, it might not have been that long. But when you're in an emergency room, it feels like forever. The doctor comes in and asked me some questions. As if I took any medications. And here's the key for our listeners here is yes, I was taking birth control pills at the time. She said to me, it was a woman, some people have assumed otherwise. She said, What is it 50 year old woman doing taking birth control pills? Well, I'm 51. And I have a six year old grandchild. What do you think? I, the reason, a lot of women take birth control, and I was still capable at that time of becoming pregnant in theory. So that was my last day taking birth control pills. And it's like, she told me I had blood clots in my lungs. And I just burst into tears, because I had an uncle who died at the age of 53, back in 2013, have blood clots in the lungs died. And I was about the same age as him. And it's like you that overwhelming feeling of oh, I don't even know how to describe it. And, as I've said, You say this, and it's not until you experienced you acknowledge that one, like, one acknowledgement of how close you came to being not here anymore. But also I texted a couple people and said, I'm going to be I quickly learned I was going to be admitted to the hospital. And within, I'd say less than 10 minutes, it was probably much quicker. I had people covering work I was going to be doing the next day. Nobody balked at me canceling anything. I had a new clients appointment that afternoon, that person didn't second guess anything. And it was, I mean, the calendar clears when it has to. Yeah, and I mean, that morning, that very morning, I didn't cancel a couple things, because, you know, it was important stuff. Which turns out it wasn't that important. After all, once again, my my husband was calling, wanting, you know, do you want me to come home and like, what, you still can't do anything. And then of course, he took the next day off, because to take care of the dogs and, and and whatever people do when they can't, you know, their hands are tied, they can't do anything. I found out my extended family knew within the hour, thank goodness for text messaging, I was admitted to the hospital. Now that took a little bit of time, I was worried that there would be no beds. Because that was the time where there were no beds, half the hospital I did get admitted to water were COVID patients, and very tight. And so this was about noon is when I drove myself to the urgent care. And by the time I was transferred to our local hospital facility for admission, it was about midnight, two in the morning.

Shelley Rael 13:31 And I'll tell you what, Regan the whole time I was in a lot of pain, chest pain, because those blood clots contribute to a lot of pain. Never ever had anything in my legs that I'm aware of. And I would tell you, there was no signs or symptoms. Other than that

Regan Jones 13:51 I want to ask you, if you if you don't mind me stopping you there. Sure. When you were talking about being admitted, and some of the tests that they ran, and you know, it taking your blood pressure and all these different things. And then the doctor comes in and she says you have these blood clots in your lungs is that they were able to see that through X ray through a CT scan. How are they how do they find those blood clots, specifically

Shelley Rael 14:13 The blood draw, the blood draw that they took the test that they looked at is called a D dimer. And I became a little bit more familiar with it. Through this process. It's not something that dieticians tend to look at when we're in a clinical setting. And it's not a routine check either. Mine was above 13 And I should have done sorry, but 1300 From my recollection, I may be wrong on this. It's like supposed to be less than 300.

Regan Jones 14:43 Okay, so they're kind of looking in they're able to see already whatever's going on in your blood with this marker shows I guess either an existence or a propensity for these for blood clots.

Shelley Rael 14:55 Right. The X ray I don't think showed anything but the CT scan did. And the reason I remember it was a CT scan because it's I've had many CT scans in my life for various reasons. And those just take a few minutes for an MRI takes a lot longer. Yeah, very quick, very quick. And it was, I think it was able to confirm the presence of the blood clots. And when she used the plural, I've never got clarification of how many it was. It was multiple. And here's here's another challenging aspect to this right. Again, I had a routine annual checkup, literally the week before, no issues, I, there was nothing, I get my annual checkups because that's what I do. And there was no flags at that time, I had gotten my lab paperwork to have my blood drawn. And because I had gone on Wednesday morning, the day before I was admitted that my blood drawn and I just didn't, because I wasn't feeling that good, because we had to sit out in the parking lot and wait for them to call us and that sort of thing. So I didn't do it beforehand, a week after this happened. So I was in the hospital for two days. And I'll get back back to that in a second. I had my routine blood draw. Nothing was out of nothing showed. So this is really where I just want to tell people, in part that one, chest pain is no joke, obviously. But I was blowing it off as I just needed to have a balance. And I just need to let the gas pass through that sort of thing. And when Tez pain came up, I was only thinking heart related. It wasn't thinking of anything else.

Shelley Rael 16:48 There.

Regan Jones 16:49 And you know, I just want to kind of add, because I know we exchanged about this a little bit via email a couple of years ago, but I think it's important to add here. I think one of the things that Shelly and I share in common is that we kind of went into, you know, our diagnoses our experience, in my case with breast cancer, her case with pulmonary embolism, as healthy people. And so I do think that that is a risk for people who have and my audience is filled with people like this who have really made health for commitment, and you feel like you know, you've kind of done air quotes all the right things. So it probably does feel like in the moment when you're having this chest pain. You know, this is this is not something serious. Or in my case, when, you know, I felt this lump and I thought, Hey, I've been getting all my mammograms. I'm pretty healthy. Like surely this is just some sort of cyst. And yeah, it just really does go to show, we have to take things seriously no matter you know what kind of what you think you are bringing into the situation. Ideally, you're bringing in a healthy body like you did Shelly and you you come out of treatment for it. And you know, you're you're good on the other end. But I like your message to help people understand you this something chest pain can be something other than a heart attack.

Shelley Rael 18:10 Yes, completely. And as I said that very morning, I had walked my dog, it was a little bit slower just because I wasn't feeling good. I was still remaining active as active as we could be when we were told to not do things back in 2020 or, you know, we couldn't access the gym and that sort of thing. But I was still active. Still did my morning walk with the dogs that Thursday morning with discomfort, outside pain and I was exhausted as well having not slept for two days. And in the hospital, they they were going through various things, just checking my heart to confirm that the end was wrong with my heart and nothing was. And I remember even asking when I was transferred from the urgent care emergency department by my house and then transferred to a hospital facility. I had to go through the emergency room there as well. And I asked he said Oh, you'll probably the doctor in the emergency department said you'll have to go on blood thinners and I was like please not Coumadin. Which as anybody who's gone through their dietician training. I remember my internship that was my job at the hospital and doing the Coumadin training. There's plenty of other blood thinners on the market now that don't have the restrictions that some of us may be familiar with. So I was put on blood thinners that day as well. Started with a higher dose initially as is the protocol and had to follow up with a hematologist which the hematologist and oncologist share offices so yeah, like no no, no, I'm not a no I'm not an oncology patient. Don't push me there yet and they have considered it a provoked incident because of the hormonal birth control pills I was on the blood thinner was supposed to be for six months, just the timing of the appointment. So it was closer to seven months. And I'm not on blood thinners anymore. I did stop the birth control that day as as the date the diagnosis occurred. And I'd say I've been fine sense. And it's just something where I do I tend to kind of casually mentioned now in conversation, because I want to educate people inform people about the risks. And I'll tell you the one benefit about this, my husband was so nervous about everything happening, the inside outside of our house was bought out. There was nothing he could do. Yeah, literally had to sit outside to wait for me when I was discharged. Yeah. And I would talk to him and my phone was unbearable. When I was admitted, in the sense of I was grateful that people were calling me and texting me, yet it was exhausting. Time. And after the fact, i i On one hand, I know that it was a significant thing. And again, because I had my uncle who died from it, that it was serious, it is a serious thing. And at the same time, not fully grasping how much I stressed out my family and friends with this with this diagnosis or with this situation, it really scared a lot of people into what you just said, right, again, is that we're healthy if this could happen to Shelly, if this could happen to somebody I know who's active and eat well. What can happen to those who have higher risk or other things because you acknowledge that you have had have had people in your family who experience the same thing.

Regan Jones 22:11 And as I've been very open to say, you know, I had people in my family that had breast cancer and then did the genetics and actually do have a gene deletion related to breast cancer risk. You know, I just I am always reminded that we do especially as dieticians, we do, you know, really hammer home that there is a lot that you can do to overcome your genetics. But at the end of the day, I mean, we also have to acknowledge, like we, we have certain genetics, and sometimes there are things that you can't overcome. And I've kind of adopted the mentality that my genetics didn't necessarily allow, or my lifestyle did not allow for me to completely overcome my cancer risk. But it did allow me to go through chemo and radiation and surgery pretty healthy, I guess, you know, you don't you don't necessarily feel healthy when you're going through chemo, but you know, come through pretty healthy, and then come back out on the other end feeling pretty darn good these days. And so, you know, I would assume similarly for you. Like I was saying earlier, the help that you took into your experience has also helped it's helped you on the on this end of it. I do have another question for you. So when you were in the hospital, I know they gave you the Lovenox injection. What else did they do to treat a pulmonary embolism? That was pretty much it?

Shelley Rael 23:35 Yeah. That's a good question. Because I asked the doctor on like, how long will it take for this to go away. So I was taking the Lovenox is in part a clot buster, but also to prevent new ones, right. So I was given the medication to prevent new ones that my body needed to take time to break down the ones that were existing. And it was still painful. So I was literally still sitting up. I was probably at a 90 degree angle this whole time because it was still painful in my chest and my back to a certain extent. I said, How long will this take for it to go away? And it said, it can take days to weeks for it to go away. So really, the medication is there, just one, the high dose I mentioned for the first week or so it's there to just help break down the existing clot. But I only had the one shot of Lovenox. And then I got the Eliquis was the one I was given at the high dose, like I said for a week, and it's really just a matter of time the body able to just deal with it, so to speak. And I do remember them mentioning that there was some pulmonary necrosis so some tissue death in the lungs. And I even asked them if they weren't sure if it was that or pneumonia that wasn't pneumonia, I suppose that permanent or will that heal as well? And I didn't really get a straight answer on that. So I still don't know. But I don't have I don't have high concerns related to that, because I'm still able to exercise without issue and that sort of thing.

Regan Jones 25:21 And you now, if I understand correctly, you're not on blood thinners now. And you also you said immediately stopped taking birth control?

Shelley Rael 25:29 Correct. So the blood thinners so that was in November of 2020. And by June of 2021, the hematologist did do more blood work that the D dimer, again, and it was completely normal. And he said, I could just stop. And he still made recommendations that I wear the compression socks in long traveling and even suggested first class. I'm like, if I travel by plane. I think he did kind of roll his eyes at that and acknowledging that it probably was, you know, one of those pie in the sky recommendations. Yeah, I do at home, have a desk my computers on where I can stand and said stand and said, I can move it up and down, no problem. So I tend to be more conscious of whether I'm sitting for long periods. And he suggested that I even car rides, stop and walk every hour. So I don't pay a ton. I mean, I do but don't pay attention to that I don't tend to have long car rides. And I was on a plane trip this weekend, where I was sitting for about two hours, not so much that the flight was two hours, it was just some people on the plane made it difficult and sitting for two hours. Just being more aware. And the birth control pills in the sense of I stopped it. It was managing one not only that I was not going to have another child at that point in my life. It was also managing some other gynecological issues, which it wasn't able to do anymore. And so that led to me having a hysterectomy a little bit later, completely unrelated to the pulmonary embolism. But the birth control had been helping manage some bleeding issues I've been having.

Regan Jones 27:27 And so are you still under the care of the hematologist? Or have you been released from his care?

Shelley Rael 27:32 I was released from his care. Yeah, so less than a year. And when they they said when they classify it as provoked as this is, it's highly likely I'll not need them again. And going back to the leg DVT, or the blood clot in the leg, he said it could have possibly started in the leg. And I just never noticed it. I mean, if I have a charley horse cramp in my leg, I start panicking. And this was even before you know, take some aspirin and that sort of thing. I watch for swelling and that sort of thing. So this is again is one of those where I was blindsided by this because I always just thought it would start in the leg and I would notice it or feel that type of thing when it wasn't. So it did end up being an acute diagnosis for me. So it just a temporary diagnosis, though I will of course listed down the road if I need surgery, or that sort of thing and just remembering like I'm we're going to be traveling to Europe this summer and just be much more conscious of that. sitting for long periods.

Regan Jones 28:43 You mentioned compression socks and then you're talking about your trip to Europe and everything I assume you're going to wear them. Do you have like a specific compression sock that you fly with that you really like and that you would recommend or you just you know, search on Amazon and find whatever is out there.

Shelley Rael 28:58 I just search on Amazon find whatever is out there. There are some that are not as tight. So I got a set that are black and white that are some are striped and have different designs. I have one that are pretty tight. That will probably be the ones that I use that are hot pink Argyle, oh, I honestly don't recall the brand. But I'll just tell you the compression socks that we may think of or remember from hospital settings or you know compression tights of basil are not they're still around, but you can find fabulous designs on Amazon.

Regan Jones 29:35 Okay, that's really good to know. Because I mean, I didn't know I mean, I have a good friend who who has been diagnosed as having a propensity to have blood clots. And so you think about things like that and, you know, cross country flight or across the Atlantic or whatever, and that's something that people need to have at their disposal, you know, something that can sit with them. So Shelly, is there anything else about pulmonary embolism or you know the risk and taking birth control or anything on this whole entire topic that I haven't asked you about that you think people need to be aware of?

Shelley Rael 30:05 I don't think so I just want to just reiterate as much as it may be a pain in the butt to go to the emergency room or the urgent care for something that is gas or reflux or something. Don't Don't. Don't question yourself. I did. And I get, I took myself for waiting two days. And of course, I came out okay on the other end, but there's nothing wrong. And they, the nobody in the healthcare team is going to say, oh, yeah, I can't believe you came in just for gas or something along that line. Don't do what I did and wait.

Regan Jones 30:41 Yeah, yeah, very good advice. And I'm glad that the ending of the story is as positive as it is. So Shelley, I want you to let everybody know where they can find you online because you have a podcast so people can join you on your podcast. And of course, as always, once Shelly details that information, I'll be sure to place a link in all of that, places that she's available in the show notes. So let everybody know where they can find you online, Shelley.

Shelley Rael 31:06 Okay, so my website is Shelly rial.com. Don't worry about spelling it right or wrong, because I own all the binding. And it redirects there, where you can find information that I have about my real world nutrition podcast, it is a short form, just me talking about 10 to 20 minutes about real world nutrition. And I'm on social media, Instagram, shell re L and I have a real world nutrition group on Facebook. Again, if you go to the website, it has links to all of that there. And I do blog twice a week as well. I consider it just a resource library for people to learn more about just all kinds of things, all kinds of things nutrition related.

Regan Jones 31:52 Well, thank you, Shelly, for everything that you're doing in the nutrition world who make it easy and accessible for people. And then thank you so much for sharing your personal story with my audience. I really appreciate it.

Shelley Rael 32:02 Absolutely. Glad to help.

Regan Jones 32:05 Okay, that wraps up my interview with Shelly I'm going to drop in a quick commercial break here. But stay tuned for the odds and ends ending today where we'll be talking about a little pre menopausal, Peri menopausal postmenopausal beauty.

Regan Jones 32:18 Today's broadcast is brought to you by your color guru, your color guru.com is where I went this last year to get my color consultation done. And there's a little bit of comedy. In thinking about having your colors done. I say that in air quotes because many of us as unmillennials, remember back in the days of the 80s doing your color, but let me tell you what your color Guru is doing is so far beyond that. And they're giving you so many tools when you actually have your colors done. And the reason that I say so far beyond that is because back in the day, when we would find out what our colors were, I think it was like four seasons winter, summer, fall and spring. But your color Guru is much more robust than that. For instance, I'm a moonlit summer which is different than a sunlit summer. And one of the things that I love the most about your color guru and the color consultation consultation that I had done is that it comes with a color card, I have both a printed card that I can throw in my purse, so that when I am out shopping, I can pull that part out of my purse and hold it up to anything that I'm looking at to determine Hey, is this one my best colors. I also have the JPEG on my phone. So if I don't have the card with me, I just simply look at my phone and it has been invaluable. It makes shopping so much easier. So if you're interested in having your colors gone, or gifting it to someone else, you can get 10% off of your color guru consultation by simply using the code Regan, which is our E g a n at checkout at your color guru.com. There's a link in the show notes.

Regan Jones 33:57 One of the things that I noticed not too long after I started taking one of the medications that I take that's a hormone blocker. Related to obviously my hormone receptive breast cancer, who is I noticed one day as I was looking in the mirror with a lot of good natural sunlight in my car that I had developed a tremendous amount of peach fuzz on my cheeks and and chin. I didn't know that it was there. It was kind of shocking to me. I didn't really at the time know what was happening. And then I just reached out to a friend who's about the same age, no medication similarities, but she works in the dermatology space. And she I think basically was like yeah, you don't know that people begin to get peach fives when they start getting older in hormones start changing and obviously my hormones are a little different because of some of the medication that I take. So I asked her peer to peer friend to friend. You know what I do about this or I just let it go. And she was super kind to help me talk through and walk through the opportunity to do Dermaplaning on myself. Now, if you're a member of the Facebook group facebook.com/groups/this unmillennial life, there's a link always in the show notes and on my website, this unmillenniallife.com. If you're in that group, you may have seen a year or two ago that I posted initially about some disposable microplane, Derma planing tools that I use, I used those for a brief period of time, and they worked pretty well. But I recently discovered an even better self administered Dermaplaning tool by Gillette. It's called the Gillette Venus Dermaplaning tool, and you can get it on Amazon for about $15. It comes with one razor and two cartridges, I was able to use one cartridge for gosh, probably a year I would say and then have recently swapped over, it's possible that I should have swapped over to the new replacement a little bit sooner because I noticed as soon as I swapped over, I just it was it worked so much better. And this is super easy to use to dermaplane your face to get that peach fuzz off. So let's talk about the peach fuzz. I'll be honest with you, even though I've never had it, I do know that some people have it their whole lives. And I now notice it on women my age. And what I notice is that when you have a tremendous amount of peach fuzz, it not only in theory doesn't allow for the absorption of your serums and some of your moisturizers as well. Or at least that's my approach to this perception on on how I feel about it. But I also noticed that when people are using tinted skirt, sunscreen or, or foundation or their powder, it's tends to sit on the peach fuzz and just not have as smooth of a look. So I think in knowing that you kind of wonder like, Well, why are people not getting rid of it. And in doing a little bit of looking out online about the conversation, it appears that a lot of women are afraid to Derma plain and get rid of that peach because because they're afraid that it's going to grow back thicker and darker. And this makes total sense if you think about the fact that I'm assuming most of us as women who shave our legs, if you shave your legs, you know, we started off with peach fuzz on our legs and adolescents and then started shaving it and then obviously the hair changes over time. But everything that I've read on this particular topic seems to indicate and I know this is the case for me and I've been Dermaplaning my face now for a couple of years. It does not grow back thick and dark. There are things that can happen postmenopausal as estrogen goes down, and testosterone if it remains high, I believe there are some things that can happen with facial hair as a result, but that appears to be unrelated to Dermaplaning away this peach fuzz. So if you are like me, and are at some point where something has changed, or maybe you've had it your whole life, and you want to stop having this peach fuzz on your face again, I think I have found and my friend that I that I talked to about this, he was really the one that told me about the tools to do your own Dermaplaning we both agree that all of your facial self care regimen seems to work better when you get rid of all that peach fuzz. If you would like to start doing that, I'm going to place a link in the show notes. It is an Amazon affiliate link just briefly so you understand what that means. Sometimes if I post a link and it is to a product on Amazon, your price will stay the same. And I may get a very, very, very small commission as a result. So you do not have to buy off of that link. You can probably go to your local drugstore and purchase one there. But this is the product that I use the Gillette Venus Dermaplaning tool, it says on the box, that it's a facial razor and I think it works just fabulously. And the reason that I'm recommending this went over the less expensive. What I would say are more disposable ones is I feel like this just stayed sharper longer, and it's a little bit heavier weighted. So when you are Dermaplaning on your face, I just think it it works a little bit better and gets a little bit closer. You know the other thing if you aren't aware of Derma planing, even for people who do not have the peach fuzz that I'm talking about Dermaplaning is a tool to kind of get off slough off that like top layer of dead's sales to just overall give your face a little bit brighter and cleaner have a look. Okay, so that is our Beauty Segment odds and ends ending for this particular episode. And a little reminder, if you haven't gone back in the last couple of years and listened to some of the drugstore cleaner beauty episodes that I have released, those have been super popular and I have handouts for for both of those when which is one is an episode of skincare products and the other is on different cosmetics. So I'll go ahead and place a link in the show notes to both of those episodes if you want to go back and listen to those if you've enjoyed this episode or any episode of this unmillennial life let me ask you to do a couple of things. One, be sure to share this episode with a friend you can share it all across social media be sure that you are following this unillennial life on Instagram if you want to be sure that you always get new notifications on Instagram when there are new episodes. My more personal account Regan Jones rd tends to now only have the baking recipes that I'm doing for my new website this baking life. So two different places to find me either if you want dedicated content related to the podcast, Instagram this unmillennial life if you want to also see what I'm baking for my new website this baking life you can follow me at Regan Jones R D, sharing with a friend one of the best things that you can do to help this unmillennial life grow. And the other thing that you can do is to leave a five star review on whatever podcast app you are listening to this podcast on. I often mentioned Apple podcast because that is where the majority of people who listened this podcast listened to it but also know that Spotify which is a wonderful place to listen to this unmillennial life, I love their podcast player as well. You also can leave ratings there and I would appreciate if you would do that. If you want to get in touch with me send me an email Regan at this unmillennial life.com or leave a voicemail. You can do that by going to this unmillennial life.com. That's it for today. Thank you so much for listening, subscribing, downloading and of course sharing with a friend. Hope you have a great week.

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Most unmillennials acknowledge that having aging parents is a life change you are never really prepared for. This episode details my experience realizing something was wrong with one of my parents simply by looking at the apps we were using to communicate on a daily basis.

THIS UNMILLENNIAL LIFE PODCAST SHOW NOTES: LINKS MENTIONED IN THE LIFE SAVING APPS FOR AGING PARENTS EPISODE: The Parenting Aging Parents Episode

Marco Polo

Life 360

Your Color Guru – use code REGAN for 10% discount off your consultation

EPISODE KEYWORDS podcast, apps, umillennial, Gen X, aging parents

EPISODE TRANSCRIPT (transcript generated through AI; may contain spelling errors)

Regan Jones 00:00

Today's broadcast is brought to you by your color guru, your color. guru.com is where I went this last year to get my color consultation done. And there's a little bit of comedy in thinking about having your colors done. I say that in air quotes because many of us as unmillennials, remember back in the days of the 80s, doing your color, but let me tell you what your color Guru is doing is so far beyond that. And they're giving you so many tools when you actually have your colors done. And the reason that I say so far beyond that is because back in the day, when we would find out what our colors were, I think it was like four seasons, winter, summer, fall and spring. But your color Guru is much more robust than that. For instance, I'm a moonlit summer which is different than a sunlit summer. And one of the things that I love the most about your color guru and the color consultation consultation that I had done is that it comes with a color card, I have both a printed card that I can throw in my purse, so that when I am out shopping, I can pull that card out of my purse and hold it up to anything that I'm looking at to determine Hey, is this one my best colors, I also have the JPEG on my phone. So if I don't have the card with me, I just simply look at my phone. And it has been invaluable. It makes shopping so much easier. So if you are interested in having your colors gone, or gifting it to someone else, you can get 10% off of your color guru consultation by simply using the code Regan, which is r e g, a n at checkout at your color guru.com. There's a link in the show notes. If your skin doesn't know whether to break out or wrinkle if you're caught between planning the third grade class party and researching retirement plans, or if you want to work out but the idea of CrossFit makes your 40 Something knees a you've come to the right place. Welcome to this on Millennial Life.

Regan Jones 02:03

I'm your host, Regan Jones. And welcome to today's show. And Welcome to Season Seven of this unmillennial life. Before we get started in what is going to be a very personal story about what I've already shared with you in the season seven teaser trailer about my experience with my dad and his hospitalization. I want to be transparent with you in a way that I haven't been transparent in the past. Not that I've been trying to hide anything from you, as a listener of the show. But the last few years, really as COVID kind of came onto the scene and the country went through a very divisive election, which it looks like we are headed into another divisive election season as those things unfolded, and as I was confronted with what I have been very transparent about my experience being diagnosed with breast cancer, and going through the treatment of that I very honestly have found myself over the last few years with this podcast, in a position to frankly not talk about some of the issues. And some of the topics that were top of mind for me. And the reason is because to be very honest with you. And I'm going to say this upfront knowing that for some of you, this may change how you feel about me and this podcast. And it's taken me a long time to get to the point where I am comfortable with accepting that for some of you you'll you'll frankly turn this podcast off and not listen to it moving forward because of the transparency that I'm going to share. But the reality is, over the last few years, I have realized that some of what I thought was my own millennial illness is actually my conservativeness. It's actually my Christianity. And there are a lot of topics that have come up over the last few years that I had a different opinion than many of my peers. And the majority of what I would say is the legacy traditional media. The way things have been reported on various topics, the way things have been reported. They have been different than how I saw things. And early on. As I began to realize, Wow, I have a considerable difference of opinion than a lot of the prevailing opinions online. When I first realized that and after some personal attacks that came my way, as I was realizing that it really made me stop and pull back and reevaluate how public I wanted to be with my opinions on different topics. And when I say that to you, I'll say this just to go Go ahead. And I guess, get to the point, I do not in any way intend to turn this podcast into anything that is trying to push a political agenda to you that you may have a difference of opinion. I don't intend to weigh in on topics that I think are exceptionally divisive. But I also feel like I owe it to you, as someone who I assume has listened to the show. Over the years, or maybe you've just recently discovered it, I owe it to you to be a little bit more transparent, just so that you understand that sometimes the take that I have on different topics may be different than what you hear on other podcasts or in the mainstream media. And for some of you, that will mean you don't want to listen to this podcast. And I understand that I did not for a number of years, want to run the risk of alienating you from me or myself from you. But what I've come to realize is that one of the things that I think that we lack in this country right now is the ability to separate people, there may be political leanings, or their religious leanings, or that lack thereof, we have come to a point where we don't seem to be able to alienate those things, from our known experience with those people have those people been kind to us, have those people, you know, brought some sort of value to our life. And while the overwhelming majority of people that listen to this podcast, I don't know you personally, I hope that you know that over the last six seasons, I have done my very best to bring to you episodes that provide some sort of either insight, and maybe some entertainment, but mostly insights that help you in some way. And even if it's just to offer a difference of opinion that you potentially hadn't considered on a topic. I've done that as a service to you and our relationship. If knowing that I do consider myself conservative, and Christian, and I may have some viewpoints that differ than yours. If knowing those things makes you not want to listen to this podcast, I'm okay with that. I would love to keep you here. I would love to be able to continue to offer episodes to you on topics that are of interest in my own millennial life and potentially of interest in your unmillennial life. But I've also come to accept that I really shouldn't feel like I have to hide behind a microphone, and keep all of my opinions to myself. So that's the transparency that we're starting off with season seven. Putting that all aside, I want to jump into today's episode. And thanks for sticking around. If you're still here, and then tune out after that brief introduction.

Today's episode, as I said, it's gonna be a very personal detailing of what happened in the spring of this year. As you know, I've been getting back up to speed trying to produce episodes of the podcast after taking a little bit of time off or a lot of time off, however you want to look at it for my cancer treatment. And I now realize that I actually had a lot less energy coming out of that for about a year, then I really realized I am back to work, full speed ahead. But it is been, you know, an uphill climb to kind of build back from that experience. And I know there are many, many women who listen to this podcast who've been through the same thing. And I just commend each and every one of you for showing up to work during treatment and trying to build back because nobody can prepare you for how difficult that is. But that all being said, I really found myself in the spring of this year, beginning to get things moving again, getting back to work. I have launched a brand new website. We'll talk more about that and in a different time, but just about the time in the spring that I was really getting going about a week after Easter break. As I've told you in the season seven teaser, if you listen to that my dad suffered a very serious fall in his home, had to be rescued and had an extensive hospitalization Intensive Care Unit, hospital stay rehab stay. And I was really sidelined from working for quite a significant period of time. The reason that I wanted to do this episode is because as I've told this story to a number of people, the thing that continues to jump out in my conversations with people is that so many people are somewhat amazed at the way it all unfolded. So here's what happened. About a week after Easter break. I knew that my dad had what we thought at the time was a cold. I've called this the life saving apps episode because I have a couple of different apps that I'm synced up with, you know, friends and family, specifically, my mom and my dad, both of whom live alone, they're not married, have it been for 40 some odd years, and they live separately. And I don't have any brothers or sisters. So their, you know, network of extended family is not terribly extended. And with both of them, I have them on life 360, and I have them on Marcopolo. Now, with my mom, I'll just go ahead and say my mom's very socially active. So she has a lot of people checking in on her kind of on a daily basis, places that she's going doctor's appointments, things like that. So historically, I haven't worried quite as much that if something happened with her, that, you know, we wouldn't be aware. But I'm not saying anything that my dad wouldn't say to you himself, if he were on this episode, my dad is is not as socially active as my mom. He doesn't as I said, he doesn't have any other children. He has one sibling, and she lives a few hours away from him. And he had someone significant in his life for a number of years that he saw on a daily basis. But she passed away a year ago, this past January. So I increasingly have fought over the last couple of years, hey, you know, my dad is at an age now where I just want to make sure that I'm checking in on him on a daily basis. And as I said, about a week after Easter break, I knew he had what he called a cold. And I was checking in on him. You know, every morning, my routine was to drop my youngest son off at school, and then send a quick Marco Polo, you

guys have heard me talk about Marco Polo, I started using it. In the early days of the initial lockdown with COVID, it was a great way to communicate with people, you know, sort of almost face to face, similar to FaceTime, but a little bit more flexibility in terms of timing, because it's more of a walkie talkie type video. And I still use it all the time to communicate with family and friends and I love it. But I would check in with him every morning at about, oh gosh, 705 Eastern Time. And typically his routine was to follow me back within an hour, maybe two Max, this was on a particular Friday. And I did have what I would say is that small still voice, I consider that personally the Holy Spirit speaking to me, you can call it what you want. But I had a small still voice that said, when he did not check in within an hour or two, you need to dig a little deeper, you need to go a little further. My dad was pretty formulaic about his routine. And I looked on life 360 Because again, I was connected with him on life 360. And I saw that his phone battery was dead. So those of you who have children that are a driving age, you probably have like 360 It's such a common app. And it gives you you know, the opportunity to see where your kids are right at the moment, where they've been, how fast they've been driving all kinds of things. But one of the things that it will also show you is how much battery do they have on their phone and we're constantly battling this with my oldest son did like keep your phone battery charged up. But my dad being someone who spends a pretty good bit of time at his computer at his desk. He is a longtime retired engineer. So you know, he's not at all a stranger to electronics and computers. And that's sort of, you know, part of his routine would be to keep that phone charged up and right by his desk. When I noticed that morning that his phone battery was dead. And he had not responded within the last couple of hours, I began to get worried. I gave him a little bit more time because, you know, there comes this unique moment in our lives. And we've done this episode on parenting aging parents, but there becomes this unique moment where you try to balance or I've found that you try to balance you are the child and you want to respect the autonomy. I guess that's the best word of your aging parents and not saying like you're trying to take over and you know, run their lives and also did not want to, you know, panic needlessly. But when both of those things, both of those apps, I should say because I think they're so key to acknowledge that it's these two apps that I really relied on to See that something was out of the ordinary. When both of these popped up, I then began to text and did not receive the text back from my dad. And I thought as a last resort, Hey, is it possible that he's sitting at his desk that he doesn't realize his phone battery, his rundown, and he's, you know, reading email because he spends a lot of time going through email and reading newsletters and that type of thing. And so I sent him an email and said, Look, I'm trying to get in touch with you, you're not responding. Let me know you're okay. And I gave that all of that experience about one additional hour. And at that point, when I didn't receive anything back from him, I to be honest with you got extremely worried. It's still even today, all these many months later, it's very hard to talk about. Because it was such a very scary situation. And what I've detailed so far was not the scariest, and I'll go through that with you have called this the life saving apps episode, and I'm realizing as I'm beginning to detail this that some of this is gonna be a little bit is about the apps, but a lot of it's just about the story. So, at that point, I did call his sister, my aunt, and just said, Hey, I've been trying to get in touch with him. You know, here's the story. And what do you think I should do? Do you think I should call the police, you know, and we both agreed, you just really don't want to needlessly panic if you don't have to. So we agreed to ask my mother, my dad's ex wife, you know, they're they've been very, very cordial my whole life, which I'm so so very fortunate. Any of you all who have been through a divorce, know that it doesn't always turn out that way. And I'm very, very fortunate that they have always been cordial to one another. So I sent my mom over to his home. And she blew the horn, tried to knock on the door, could not get him to the door. And I had, she had no speakerphone and at that point, we agreed it was time to call the police. And what happened from there is, like I said, really kind of hard to talk about because it pulls in these emotions of being in that moment, listening to the police arrive and discover that my dad was in the floor. He could not get up. He had fallen as it turns out, around 3am ish Central time, he had gotten up which was kind of his routine in the middle of the night, and he'd gone to get something to drink. And when he started walking away from his kitchen, he became extremely dizzy. And just as he says kind of twirled around and fell on the floor. And he could not get up from there. He had double pneumonia, a lot of different things going on and out of respect to him. I'm not going to detail all of those, those issues, I just will say that, what I have learned and talking to people who took care of him that at this point in people's lives when they reach sort of what I would hate to call my dad elderly. But Dad, if you're listening, I'm just kind of using it as a as a generic term. When the elderly reached this point, falls are not uncommon. And unfortunately, falls and not being able to get up from those Falls is actually more common than you would think. I don't have any statistics. But it was made really clear to me by the medical professionals who took care of him that it does happen. And the reason I'm bringing that to your attention is because if you're someone who has aging parents, especially ones that live alone, I think you should be aware that the risk for them falling and not being able to get up is actually a probably a lot higher than you realize. My dad had virtually no issues going into this acute illness and this fall, he was very active. So it's not as if he was in a position that we anticipated, hey, if he had a fall, he wouldn't be able to get back up. But that is what happened. He was not able to get back up. And here's kind of the next part of that story that I want you to know. When he presented to the emergency room. Like I said, I'm not gonna go through everything that was happening with him from a health standpoint, but he was in what you would call I believe, and I'm sorry if I pronounced this wrong rhabdomyolysis and that is a breakdown of the large muscles in your body. And it is extremely damaging to your kidneys. So he presented in basically acute kidney failure, not because there was anything wrong with his kidneys originally, but because when you lay there for CAUTI it was probably seven or eight hours. On these large muscle groups, your muscles begin to deteriorate very quickly. Somebody asked me as I detail the story, one on one one time, well, what's the difference between laying in the bed? Eight hours and laying in the floor? And to be honest with you, I can't answer that. And if any of you are nurses or doctors, or medical professionals that can answer why someone who falls on the floor and can't get up will be in what they call Rhabdo. Versus, hey, we lay in the bed for eight hours. I do know most of us toss and turn, I certainly do. Um, if you can answer that, feel free to reach out to me and kind of explain that. But it was made very clear to me that that is what had happened with him is that part of the laying in the floor had had caused this acute kidney failure. Now the good news is over a few days of being an ICU, it did begin to resolve and so I'm happy to say that that does not appear to be anything that has had long term consequences. But it is a reminder to me and I hope to you that if you have people, and it doesn't have to be your aging parents, it can be other people that you know, who are living alone. I know, it's super easy to get busy with our lives, and be moving at a rapid pace where we are content to kind of check in every few days. But I've heard some horror stories in the hospital about aging people, elderly, senior citizens, whatever, you know, label you want to give them who fell in their home, and weren't set to talk to anybody in their family for a few days. And they stayed there for days. I'm so, so thankful that while this was an extremely serious, it was life threatening. At one point, we really just did not think my dad was going to make it

Regan Jones 21:48

very serious, very life threatening and very lengthy experience hospitalization, rehab, I'm thankful that he pulled through it. I know, without a doubt, had I not been using these apps with my dad, and had a sense that something was wrong, this story would have ended differently. So I'm not sure that there's anything else I can tell you about the story that really is going to make a bigger impact than what I've shared already. Really, at the end of the day, the point is to share with you that these are apps that you don't typically think of using with aging parents, maybe Marco Polo, but certainly you can make the case for that's not even necessary. Life 360 does not jump out at me as one that I would necessarily think would be super helpful for aging parents. But in both cases, these were the communication and monitoring apps that I had in place that if I can paint the picture most broadly, to assess why I think I'm why I would like to recommend them to you is they allow for the most again, autonomy with my parents, where you know, I'm not necessarily having to get them on the phone at this time or that time I'm sending a polo they're watching it when they want to watch it. They're sending me back a polo I'm watching it when I want to watch it, which I think works really well when you are as busy as many of us are, you know, we have aging parents, but we still have children at home, you know, you're working a job, I'm trying to rebuild a career, you know, there's all these things taking place. And so an app like Marco Polo, that lets me communicate, but on my terms and on their terms, has been wonderful just in and of itself. But the consistency and the pattern of talking to my dad was really the number one thing that gave me pause to say, hey, something is wrong. And then secondary to that, again, would be live 360 You don't think about needing to necessarily monitor, you know, the comings and goings of your parents. But when you can know that they usually go to, you know, the grocery store, this time of day, or they go to church this time of day, or, you know, we all tend to have some patterns. And when you can see that those patterns are not taking place. You know, if you know that they always plug their phone up before they go to bed and that phone is dead. Then again, these are things that can give you a red flag that you need to check in on something. I think the only additional thing that I would add and this is something that we have added to my dad's home after all this had happened is and thankfully we have not yet needed it and I hope and pray that we never do. But we did go ahead and add a couple of Alexis to his home. He was never really a big fan of having an Alexa in his home. And I understand why. You know this is one of those places where there are a lot of people who are not huge fans of devices being within earshot. and listening in on, you know, potentially everything that you say, and I'm not here to debate that issue one way or the other. But what we realize is that in the event he were to fall, and not be able to get up again, if he could call out to her to call one of us, I say one of us, me or my husband, really, that's the, you know, the extent of who he would probably be calling, that also could potentially be a safety net, in ensuring that he did not lay there for any extended period of time, again, in the future. So that's the story. That's what happened in spring of this year. That's what had me sidetracked for not only weeks, but months realistically. And while this has not been the traditional episode, that I usually kick the seasons off with a new topic and new guests, I really think is important for you just to kind of understand what went on. And I hope that it gives you an opportunity to evaluate the communication channels that you have in place with people that you care about. And in both cases, these are free apps that you can use with your parents or again, you know, people that you are responsible for that you are concerned, that maybe don't have a lot of people checking in on them on a daily basis, I just say, you know, why not. And probably the last thing to summarize, the most important part of the whole story is I say that these are life saving apps, and I really think that they are, but the real life saving component is just having the routine of checking in, I know it can be difficult to keep up with communications with all the people that you want to communicate with, you know, friends from high school friends from college moms that you've met, you know, on the lacrosse team, there's so much vying for your attention every single day and people that are vying for your attention to communicate with and one of the things that has really come out of my cancer experiences, I value relationships with people so much more than I used to, and that includes my family. But with all of the things that are vying for our attention, I can tell you that I am tremendously, tremendously thankful that I had established this routine of checking in with my dad on a daily basis, I really didn't have a routine of checking in with my mom on a daily basis. It's like I said, she has such a sort of vibrant calendar that I haven't worried as much about her. But she is my mom, he is my dad, I'm their only child. And while I can't accept responsibility for you know, everything in their lives, they don't want me to nor am I do I expect for myself to be responsible for everything. I think it's not too much to ask that I check in with them every day, just to make sure that things are okay. Mom has transitioned now to a text checking them every morning. And so I know that if I don't hear from her every morning, you know, I'm going to be checking in. And maybe for many of you, this is not as big of a concern. You're both your parents are married, they live together or you have siblings nearby who knows, very similar to when I gave you my breast cancer story. I know that not all of you will be diagnosed with breast cancer, but one in eight women will. And so if it's not you, maybe it's somebody that you know, and I just hope that the information that I've shared today will be something that will be of help to you or someone that you share it with.

And on that note, let me just ask you, please, if you enjoy this podcast, please share it with a friend. Word of mouth is frankly one of the very best ways that this podcast gets shared. When COVID hit, there's a lot of jokes out there among podcasters about how the podcast world exploded, everybody was at home. And if they weren't doing sourdough baking, they were starting a podcast. And so while the competition is pretty hefty in the podcast space, I know for many of you, you've been here for a long time, and you're very loyal listeners. And I hope that you will remain that way. Like I said at the beginning of the show, just because I've been transparent about with you about how my view a viewpoint may differ than some of the mainstream viewpoints that either you hold or you can hear from others. I don't in turn intend to turn this podcast into anything that is divisive or controversial. I'm just trying to be transparent with you. But if you like this podcast, and you find these topics helpful, please share them with a friend. That's one of the best ways that you can help grow this unmillennial life. One of the other ways that you can help grow the podcast and help me out is to leave a review. I don't think I've ever mentioned on the show, but I'll tell you now, because it's a day of transparency, that when this podcast first launched, it got picked up by iTunes and was featured as new and noteworthy. And let me tell you that is a moment of viral sharing and exposure that I've never experienced with any of my other businesses or brands. And the good side about that is it exposed this podcast to probably many of you. And that's how you found it. And I had amazing exposure and new people come into this podcast as a result. But the other thing I got was some pretty negative reviews from people who did not like this podcast. This podcast is not for everybody. And I certainly make no promises that it is so well, I don't think I've really ever pointed that out to you. There are some pretty cruel ratings and reviews on iTunes as a result of people in the first season getting exposed to this podcast who, frankly, they just it was never going to be a good fit for them. And ironically, when people are happy with podcasts or happy with businesses, they don't tend to leave positive reviews. When people are unhappy and want to find fault and criticism with you, they leave negative reviews.

Regan Jones 30:53

So if you've never taken the time to leave a podcast review on Apple podcasts, I would so appreciate it. It would make my day and I know that it helps Apple understand who is a better fit for this podcast so that they can recommend it in the future. Lastly, let me just invite you to connect with me. Certainly some of the things that I've shared today have been very personal in nature. Some of those again at the beginning of the show, you may I don't know find fault with and you want to reach out and tell me why. Hey, I'll take those emails at Reagan at thisunmillenniallife.com. I'm also back on social media now I have kind of separated my social media accounts to make it a little bit easier for people to understand, you know the account that they're following. I have Regan Jones RD, as my primary food and baking account for my new website, thisbakinglife.com We're not going to talk about that today. I'll talk more about that again in the future, if you're interested, but that's Regan Jones our day but if you want to connect on all things related to on Millennial lifestyle and this particular podcast, you can go to this unmillennial life on Instagram. I'll be sure to place a link in the show notes. And as a reminder, if you've never joined the Facebook group, that group is at facebook.com/groups/thisunmillenniallife. Okay, that wraps it up for today. I will be coming back very shortly with a number of new episodes. Hope you have a great week.

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Today's episode details why Season 6 ended so abruptly and what's coming soon for Season 7. If you'd like to suggest an episode SUBMIT A SHOW TOPIC HERE.

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LINKS mentioned in the episode:

The Endocrine Disrupting Chemicals and Obesity Episode

The Continuous Glucose Monitor Episode

Dr. Sadyk Fayz at Beso Aesthetics

Dopamine Nation

"Lean mass loss on GLP-1 receptor agonists: a downside of the “miracle drugs” by Peter Attia

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Odds & Ends Links

The societal role of meat—what the science says - Animal Frontiers

Press Release on Animal Frontiers study

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WILDGRAIN bread/pasta/pastry subscription box – use this link for $10 off your first box + FREE Croissants in every box!

Your Color Guru – use code REGAN for 10% discount off your consultation; from May 1 - May 5 receive an additional 10% off)

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CLICK HERE FOR A FULL-LENGTH PODCAST EPISODE TRANSCRIPT

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You’ve probably heard of athletes taking creatine. But did you know women may benefit as well? This episode discusses why.

SHOW NOTES

LINKS mentioned in the episode:

Jenna Braddock website

“Why Women Should Consider Taking Creatine“

Off-Season Athlete website

no. 66 – The Enneagram Episode (Part 2)

no. 111 – The Muscle Cramping in Teen Athletes Episode

Jenna’s Instagram:

https://www.instagram.com/offseasonathlete/

https://www.instagram.com/make.healthy.easy/

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Faith Driven Entrepreneurs – 8 Episode Bible Study

Faith Driving Entrepreneurs – Podcast

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WILDGRAIN bread/pasta/pastry subscription box – use this link for $10 off your first box + FREE Croissants in every box!

Wild Your Color Guru – use code REGAN for 10% discount off your consultation)

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FOR A FULL TRANSCRIPT OF THIS EPISODE, CLICK HERE.

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*Some of the links in this post are affiliate links, meaning that if you make a purchase via the link, I will receive a small compensation. This should not affect your overall price. It simply helps me meet the costs of maintaining this site. Thank you!

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Celebrities and Athletes have put NAD+ on the radar of many people. But what is it, really? And does it live up to all of the hype? Joining me in today's episode is Mona Rosene, MS, RD to discuss how NAD+ is related to optimal aging and metabolism and why TruNiagen is an ideal source of the nutrient needed to make this powerful co-enzyme.

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SHOW NOTES

LINKS mentioned in the episode:

TruNiagen.com - use code TAKE20 to receive $20 off orders of $150 or more

TruNiagen on Amazon

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WILDGRAIN bread/pasta/pastry subscription box - use this link for $10 off your first box + FREE Croissants in every box!

Wild Your Color Guru - use code REGAN for 10% discount off your consultation)

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Creed 3

The Jesus Revolution

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My NEW website! ThisBakingLife.com

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Exciting new research shows a connection between certain strains of probiotics and improvements in metabolism, including reduced blood glucose and A1C. Today's episode covers what the research shows, and how you can reap the benefits of these newly identified probiotic strains.

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LINKS mentioned in the episode:

• PendulumLife.com (use code REGAN for 20% off the first month of membership [any product]).
• Akkermansia on Amazon*

• Fullscript Dispensary

• Updated Peanut Introduction Guidelines

• Your Color Guru* (use code REGAN for 10% discount off your consultation)

*Some of the links in this post are affiliate links, meaning that if you make a purchase via the link, I will receive a small compensation. This should not affect your overall price. It simply helps me meet the costs of maintaining this site. Thank you!

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If you'd like to join me for The Bible Recap in 2023, START HERE.

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LINKS mentioned in the episode:

• GoRuck
• Comfort Crisis book (Amazon affiliate link)
• Dr. Chris Mohr:
  • Website
  • Instagram
• Happy Eating Podcast: Best Ways to Support Someone with Cancer
• "Gifts For Someone Diagnosed with Cancer"
• SUBSCRIBE for NEW Low-Carb Baking Recipes
• Contact Me for Guests Re: Ozempic, etc.

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LINKS mentioned in the episode

Mary Ellen of Milk & Honey Nutrition:

• Blog: https://www.milkandhoneynutrition.com/
• Instagram: https://www.instagram.com/milknhoneynutrition/
• TikTok: https://www.tiktok.com/@diabetesnutritionist
• Book: https://www.milkandhoneynutrition.com/the-easy-diabetes-desserts-cookbook/
• Honey Health: https://honeyhealth.app.link/qQVk3WB5wUR

The Shortcut {Holiday} Cooking Episode

My Cookbook List on Amazon

Balance Your Buzz Sugar-Free Drink Mixers & Mocktails

One Week Wine Down Sign Up

The Sober September Episode

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When you hear the term "natural wines," what comes to mind? You may think it is synonymous with organic wines, but it's not... it's so much more! Joining me in today's episode is Todd White, founder of Dry Farm Wines. Todd shares the story behind his company and the important differences in natural vs. conventional wines.

LINKS:

The Bitcoin Episode

Dry Farm Wines - "unmillennial" offer for a "penny bottle" with order

Dry Farm Wines - Instagram | Dry Farm Wines - Facebook

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The Sober September Episode

7-Day Sugar Detox

Pumpkin Pecan Pancake Recipe (developed for sponsor Sunnyland Pecans)

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Your Color Guru (use code REGAN for 10% discount off your consultation)

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In case you missed it, my 7-DAY SUGAR DETOX mini-podcast series kicks off tomorrow.

It's FREE to join. SIGN UP HERE.

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Bitcoin has been around for a few years now, but what do you really know about it? How does it have value? Why would anyone want to convert cash to crypto? These answers and more are addressed in this episode covering the basics of Bitcoin.

SHOW NOTES:

All the info you need to START enjoying This Unmillennial Life if you’re NEW TO THE SHOW, is here on my website. GO HERE.

You can get This Unmillennial Life Fan Shop Merch here.

MENTIONED IN TODAY’S PODCAST:

• https://twitter.com/DocumentingBTC/status/1579883094106345472

SOCIALS:

• This Unmillennial Life Podcast Facebook Group
• Regan’s Instagram

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ODDS & ENDS:

PassportPhotos.com

SHOW SPONSOR:

Sunnyland Farms

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LINK CORRECTION: To join me on Marco Polo to watch quick daily updates about my CGM (Continuous Glucose Monitoring) experiment, JOIN HERE. 

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As a follow-up to the Pre-Diabetes episode, I'm detailing my ongoing experiment wearing a Continuous Glucose Monitor. In this episode, we discuss how/why this can be a tool in the toolbox to understand better glucose response to certain foods, meals, exercise, stressors, sleep, and more in individuals with certain health concerns.

SHOW NOTES:

All the info you need to START enjoying This Unmillennial Life if you’re NEW TO THE SHOW, is here on my website. GO HERE.

You can get This Unmillennial Life Fan Shop Merch here.

FROM TODAY’S PODCAST:

• $25 OFF Nutrisense Sign Up Here
• Join My Marco Polo CGM Experiment Sharecast Here

SOCIALS:

• Nutrisense Instagram
• Catherine's Instagram
• This Unmillennial Life Podcast Facebook Group
• Regan’s Instagram

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ODDS & ENDS:

The Pour Over Podcast

SHOW SPONSOR:

Sunnyland Farms

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(Disclosure: When you make a purchase through some links I post, I may earn a commission, including links to Amazon. You can learn more about my policies here.)*

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According to experts, pre-diabetes affects 96 million American adults, yet only 20% of them are aware. And unfortunately, pre-diabetes isn't "pre-problem." Today's episode unpacks everything you need to know about pre-diabetes: What it is, Who it affects, and How to reverse it.

SHOW NOTES:

All the info you need to START enjoying This Unmillennial Life if you’re NEW TO THE SHOW, is here on my website. GO HERE.

You can get This Unmillennial Life Fan Shop Merch here.

FROM TODAY’S PODCAST:

• About today's guest - Jill Weisenberger, MS, RDN
• Jill's Pre-Diabetes Meal Planning Crash Course (with FREE BONUS for listeners)
• WAIT LIST for Jill's Pre-Diabetes Turnaround
• Jill's Book

• Jill's Instagram

• Previous related episode:

  • The Breaking Up With Cardio Episode

Life Extension Blood Tests

A1C at-home test

SOCIALS:

Podcast Facebook Group

Regan’s Instagram

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ODDS & ENDS:

The Bible Recap

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SPONSOR: YourColorGuru.com (use code REGAN for 10% off your consultation)

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(Disclosure: When you make a purchase through some links I post, I may earn a commission, including links to Amazon. You can learn more about my policies here.)*

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SHOW NOTES:

All the info you need to START enjoying This Unmillennial Life if you're NEW TO THE SHOW, is on my website. GO HERE.

You can get This Unmillennial Life Fan Shop Merch here.

FROM TODAY'S PODCAST:

• Jenna's Off-Season Athlete article on Muscle Cramps: https://offseasonathlete.com/preventing-muscle-cramps-in-teen-athletes/
• Jenna's Websites:
  • https://jennabraddock.com/
  • https://offseasonathlete.com/
• Jenna's Instagram:
  • https://www.instagram.com/offseasonathlete/
  • https://www.instagram.com/make.healthy.easy/
• Previous Enneagram episodes:
  • https://thisunmillenniallife.com/understanding-the-enneagram/
  • https://thisunmillenniallife.com/enneagram-and-nutrition/ (the episode with Jenna)
• Amazon (affiliate*) StoreFront for Teen Athlete supplements & electrolytes: https://thisunmillenniallife.com/teenathletes

SOCIALS:

Facebook Group: https://www.facebook.com/groups/thisunmillenniallife

Regan's Instagram:

https://www.instagram.com/reganjonesrd/

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SPONSOR: YourColorGuru.com (use code REGAN for 10% off your consultation)

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Amazon* Swimsuit Bottom: https://amzn.to/3wnDMys

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(Disclosure: When you make a purchase through some links I post, I may earn a commission, including links to Amazon. You can learn more about my policies here.)*

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SHOW NOTES:

• Websites:
  • https://www.schaer.com/en-us
  • https://www.drschaer.com/us/institute/home
• Instagram: @drscharinstitute and @scharglutenfree
• Use code WELCOMESCHAR1 for $10 off your order.
  (Offer valid for orders placed on shop.schar.com only. While supplies last. Code is valid for one-time use only. Discount applied at checkout. May not be redeemed for cash or combined with other offers. Offer subject to change without notice. Dr. Schar USA, Inc. is not responsible for computer, website or technical glitches or issues, for erroneous information provided, or for carrier delivery issues. Code expires on December 31, 2022 at 11:59pm EST.)

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YourColorGuru.com (use code REGAN for 10% off your consultation)

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Cleaner Beauty Buys:

• Skincare Episode
• Skincare Printable Guide
• NEW Makeup Printable Guide
• NEW Shopable Makeup Amazon List (affiliate link)

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SHOW NOTES:

Parenting Aging Parents Website

Parenting Aging Parents Facebook Group

no. 13 - The Caregiver Episode

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Dry Farm Wines (Penny bottle of wine at dryfarmwines.com/unmillennial)

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Sugar Detox Challenge

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Lumen ($30 off offer using code: regan30)

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SHOW NOTES: 

• The Simply Serving website and link to donate
• Pinch of Yum Freezer Meals
• My Cancer Gift Giving Guide
• Dry Farm Wines - "Penny Bottle" offer for This Unmillennial Life listeners
• SUBSCRIBE for email updates
• Fullscript Nutrition Protocols
• SIGN UP for the Sugar Detox Challenge

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Joining me in today's episode is my friend and fellow registered dietitian, Sally of Real Mom Nutrition. Sally is sharing with us today all about her new meal planning system -- the "No Stress Dinner Planner." In the episode, we discuss the importance of inventorying your kitchen before going to the store, the freedom that comes with knowing it's "ok" to have repeater dinners, and why it's a great idea to brainstorm "detour dinners" before you start the week.

LINKS:

• Sally's website
• pdf version of the No Stress Dinner Planner
  • use the code TUML at checkout for a 25% discount on the pdf version
• print version of the No Stress Dinner Planner

SOCIAL MEDIA:

• Follow Sally on Instagram
• Like Sally's page on Facebook

USE the code REGAN for a 10% discount on your Color Guru consult.

SIGN UP HERE to join my SUGAR DETOX CHALLENGE

If all the "feasting" of last year has you ready for a reset, maybe it's time for a FAST!

CLICK HERE for A FREE GUIDE to therapeutic fasting for health and longevity.

In it, you'll learn:

▪ how to increase longevity
▪ better your health
▪ maintain your weight
... all without having to live a day-in, day-out fasting lifestyle!

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Should you take collagen? Will it help your skin, joints and gut health? These are questions many women are asking as collagen supplements pop up on store shelves everywhere. But where there is hype, there isn't always data to support it.

Today's guest -- Marie Spano -- clears the air on what we do and don't know about collagen as a daily supplement, including what benefits are real, believed, or simply anecdotal.

SUBSCRIBE HERE for new episode updates

SHOP Regan's favorite collagen on her Amazon shop

Get 10% off at COLORGURU using the code REGAN at checkout

If all the "feasting" of last year has you ready for a reset, maybe it's time for a FAST!

CLICK HERE for A FREE GUIDE to therapeutic fasting for health and longevity.

In it, you'll learn:

▪ how to increase longevity
▪ better your health
▪ maintain your weight
... all without having to live a day-in, day-out fasting lifestyle!

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Today's episode kicks off part 2 of Season 5 and is the perfect follow-up to my previous two episodes - The Scalp Cooling (Cold Capping) Episodes: Part 1 & Part 2.

In the show, I interview Nancy Marshall from The Rapunzel Project, whose mission is to create awareness of the existence and efficacy of scalp cooling therapy.

Resources mentioned in the show:

info@therapunzelproject.org

Hair To Stay and the Fleener Family Foundation

Virginia/Washington DC/Maryland, North Carolina, or Southeast Michigan - state-specific organizations offering cold capping financial support

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Today's episode is a follow-up to last week's Part 1 episode about my experience using Scalp Cooling through Dignitana as a part of keeping my hair during chemotherapy. In this episode, I interview my friend Margaret about her experience (and success!) "cold capping" with a different system.

In the show we discuss:

• Why it's important to understand the level of commitment cold capping requires
• Tips about hair care in between chemo, including washing the hair very little, washing in cold water, avoiding heating/curling/drying tools, and more
• Tips for "chemo day," including the need for an electric blanket
• The "discomfort level" of cold capping and how to make it manageable

ICYMI, in last week's show notes, I also shared a link to THIS POST with PICTURES of my chemo/scalp cooling hair experience. 

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In case you missed it, I recently shared on my blog a full-length picture-based update on my experience with scalp cooling/cold capping. You can read more about it and see the pictures, here.

In today's episode, the first in a series about my experience, I'm interviewing Melissa Bourestom, VP of Communications for Dignitana (the parent company of Dignicap). We're discussing the Ins/Outs of how/why scalp cooling (also known as cold capping) works to minimize hair loss during chemotherapy.  

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This podcast episode is sponsored by Swerve.

Eating desserts daily may not sound like the mantra of a dietitian, but it's become mine this past year. While my experience this year hasn't softened my resolve to pursue total body wellness to its fullest extent even in light of my diagnosis, it has shown me that health at all costs isn't where I want to be either. To that end, I've started eating dessert daily. And I don't mean make-do, semi-okay, it'll-do-in-a-pinch desserts. I want to finish up at least one of my meals each day or stop for an afternoon break to enjoy something yummy. 'Cause honestly, life is too short to avoid dessert like there's an award for doing so.

Even as I share that fact, though, I have to acknowledge that excess sugar intake is NOT where I want to be either. It's linked to all types of diseases from obesity to certain cancers to heart disease and more. With that all in mind, where I've landed is in a space of embracing more and more cooking and baking with Swerve.

What is Swerve? from the SwerveSweet.com website:

Swerve is a natural, zero calorie, non-GMO, and low-glycemic sweetener made from a blend of erythritol and oligosaccharides. That's a mouthful.

That's what is IS. What it DOES is it makes all of my favorite dessert recipes lower in sugar, but still high on taste.

To discuss my new mentality and all the ways Swerve is helping to make Daily Desserts a reality, I'm interviewing Stephanie Ferrari in today's episode. Stephanie is a fellow registered dietitian and long-time supporter of the Swerve team.

If you're interested in trying Swerve in some new recipes, check out their LARGE database of recipes at SwerveSweet.com OR...

SUBSCRIBE HERE for my FREE recipe booklet that contains a few of my fave sugar-free, low-carb, and less-sugar recipes.

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This is one of those topics you never really want to have the experience to write with great authority, yet here I am. Today, I’m officially four months out from my last chemo treatment, more than 6 months out from my first surgery, and finished with radiation.

I will forever be grateful for the many cards, flowers, gifts, care packages, meals, and more that have been shared with me throughout this experience. My hope for this post is that it be a blessing to you by helping you support someone in your life and in turn, that gift will be a blessing to them.

There are a few ground rules I want to give you though before you jump into this list.

First, my cancer experience is my cancer experience and these gift ideas are simply a result of my what I’ve lived through. (If you’re new here, I recommend listening to The {full length} Breast Cancer Diagnosis Episode to learn a little more about my cancer journey.)

Second, when it comes to supporting someone “who’s taking chemo,” it’s important to know that chemo varies greatly, even among women being treated with breast cancer. There is a spectrum of toxicity, dosing, side effects, timing, etc., to all forms of chemotherapy. This is important to know as it influences the differences in what makes for an ideal gift from person to person.  One thing remains true about all of it, unfortunately. It sucks. Period. I’m sorry, but there’s really no other way to put it. I ain’t fun, but if the stats are correct, it’s saving millions of lives, mine included. And anything you can do to make someone’s life a little bit better while they’re going through it is a gift.   Third, having said all that I say this — I can only give you insights into gifts that were either helpful or meaningful to me based on who I am and what my experience has been like. At the end of the day, some gifts you’ll simply know to give based on your relationship with a person.

So don’t overthink it.

A heartfelt prayer, a kind gesture, a card, a phone call, a text…. Having people checking in on you, encouraging you, letting you know how much you mean to them… they don’t sell that on Amazon. So don’t hesitate to make your gift simply that of care, prayer, and concern. Say it with me:

“Gifts don’t always come with a price tag or in a package.”

But for the times that you want to materially give something to someone diagnosed with breast cancer and/or going through chemo and/or radiation, here’s my advice:

Give gifts that inspire, comfort, pamper or provide a solution to a problem.

In this post on thisunmillenniallife.com is my list of gifts people gave to me that did just that (and a few ideas of my own).

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As interest has grown in recent years in "cleaning up" the beauty industry, specialty brands have popped up all over the internet. But what about those times you want to just "run to the store" for a jar of moisturizer? Are there any cleaner beauty buys available at the drugstore?

Fortunately, the answer is Yes! Unfortunately, they aren't easy to spot unless you know what you're looking for in advance. After many hours researching what those brands are, I've compiled a full-length episode that details not only what the best cleaner beauty buys at the drugstore are, but also WHY the quest for cleaner beauty products matters.

From the concern about endocrine-disrupting chemicals in our environment to the reality that cosmetics do not undergo any safety testing as a part of their regulation by the FDA, this episode covers all you need to know about buying cleaner beauty products at your local drugstore.

A note from Regan - a partial teaser of this episode originally aired in early 2021. I am now releasing the full episode in its entirety after putting my Wellness Exclusive group on hold. I'm also making available a FREE downloadable guide -- perfect for printing and taking with you to the store -- of all the products mentioned in this episode. SIGN UP HERE to get your copy.

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To kick off Season 5 and in honor of Breast Cancer Awareness Month, today I'm releasing the full-length version of the Breast Cancer Diagnosis episode that was shared in April with members of my Wellness Exclusive group.

After many months of treatment, surgery and time away, I've re-calibrated some of my workload and decided to put that group on hold, indefinitely. As a result, I wanted to make this particular episode about the early days of my diagnosis available to the larger listening audience AND provide some updates on where I am in my cancer treatment.

Thank you for all the prayers and messages of support. Keep them coming! And please keep your podcast app at the ready for future episodes. I've got some good stuff in the works to share with you very soon. 

~Regan 

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Thanks for all the prayers and well wishes over the last few weeks. I'm sharing today a portion of what's been happening with me including my recent breast cancer diagnosis. I'm also specifically sharing details about how mammograms, to a certain extent, failed me over the last few years and encouraging women to do self-breast exams and perhaps just as important, ask for a breast ultrasound if you ever get called back for a diagnostic mammogram. ~Regan

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As interest has grown in recent years in "cleaning up" the beauty industry, specialty brands have popped up all over the internet. But what about those times you want to just "run to the store" for a jar of moisturizer? Are there any cleaner beauty buys available at the drugstore?

Fortunately, the answer is Yes! Unfortunately, they aren't easy to spot unless you know what you're looking for in advance. After many hours researching what those brands are, I've compiled a full-length episode that details not only what the best cleaner beauty buys at the drugstore are, but also WHY the quest for cleaner beauty products matters.

From the concern about endocrine-disrupting chemicals in our environment to the reality that cosmetics do not undergo any safety testing as a part of their regulation by FDA, this episode covers all you need to know about buying cleaner beauty products at your local drugstore.

JOIN THE WELLNESS EXCLUSIVE TO LISTEN TO THIS EPISODE

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     *©* ***This Unmillennial Life ® by Regan Jones****.*

All images & content on this site are copyright protected. Please do not use my images or content without my permission.

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If the idea of a capsule wardrobe sounds good right up to the point where you have to actually put one together, today’s episode is for you. In this show, we’re discussing the benefits and best ways to tackle creating a wardrobe that works for you.

About today’s guest:

Kim Hancher is a Style Coach. She teaches women how to create their unique style and dress their body type so that they feel confident doing something they have to do every day, get dressed. Kim conducts virtual one-on-one sessions for various style needs such as closet editing, building a capsule wardrobe, or any customized service. She resides in the San Francisco Bay Area with her husband and twin daughters.

What we’re discussing in this episode:

• What is a capsule wardrobe?
• What are the top benefits of having a capsule wardrobe?
• How do you build a capsule wardrobe?
• How do you make a capsule wardrobe interesting so that you don’t get tired of the items?

How to connect with today’s guest:

Free guide to creating a capsule wardrobe: www.kimhancher.com/capsulewardrobefreebie
Instagram: https://www.instagram.com/kimhancher/
Facebook: https://www.facebook.com/kimberly.a.hancher/

Never Miss A New Episode!
SIGN UP HERE TO SUBSCRIBE

© This Unmillennial Life ® by Regan Jones.
All images & content on this site are copyright protected. Please do not use my images or content without my permission.

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If you’ve never heard of Rothy’s, you’re in for a treat. Today’s episode features friend and frequent show contributor, Deanna Segrave-Daly, here to talk about this cute little shoe brand that’s risen to cult-like devotion. From their clever use of recycled plastic to their high resale value, Rothy’s are more than your average shoe.

Links mentioned in the show:

Rothy’s site: https://rothys.com/
Get $20 off your first pair: https://share.rothys.com/x/lczTu9

Facebook groups:
Rothy’s Addicts: https://www.facebook.com/groups/338231236698395
Rothy’s BST (which stands for Buy, Sell, Trade) https://www.facebook.com/groups/969036263231862
Rothy’s Near Retail https://www.facebook.com/groups/rothysnearretail
Rothy’s Finding Bigfoot (9+ and up) https://www.facebook.com/groups/308545716467647

Connect with today’s guest:

Email: ddaly@teaspooncomm.com
Blog: https://teaspoonofspice.com/
Easy Everyday Mediterranean Cookbook: https://teaspoonofspice.com/easyeveryday-mediterranean-diet-cookbook/
Facebook Live: https://www.facebook.com/TeaspoonofSpice
The Kitchen Mamas Cook-Ins (virtual cooking classes): https://www.thescramble.com/the-kitchen-mamas/

From the Odds & Ends Ending, Sally’s Blessing Bags HOW-TO: https://www.realmomnutrition.com/blessing-bags/

Also mentioned in this episode is my new partnership with Dry Farm Wines — a biodynamic wine club that sources sugar free (0 – 0.15g per glass), low in sulfites (<75 ppm), and low alcohol (<12.5%) selections made by small production growers throughout Europe. Dry Farm Wines is offering listeners of This Unmillennial Life the opportunity to earn an extra bottle for a penny with their first order of wine using this link: www.dryfarmwines.com/unmillennial

Want MORE episodes? Join The Wellness Exclusive! As a way to give listeners of the show more content specifically tailored toward improving our midlife health & wellness, I’m launching The Wellness Exclusive as a members-only group who will get
* exclusive access to more members-only episodes devoted to health & wellness
* FREE access to my online cookbooks
* members-only recipes
* members-only healthy plant bowl eating inspiration
* members-only at-home workouts
* behind-the-scenes video and photography previews of select episodes, food finds and beauty discoveries
* an exclusive members-only discount to a new {coming soon} This Unmillennial Life Fan Shop I’m excited about finally being able to offer fans of the show a way to level-up their knowledge of midlife health and wellness with even more content developed for OUR unmillennial lives. ‘Hope to see you in The Wellness Exclusive group soon! ~Regan

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© This Unmillennial Life ® by Regan Jones.
All images & content on this site are copyright protected. Please do not use my images or content without my permission.

*Please* *Note: This post may contain affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in. This Unmillennial Life with ReganJones, RDN is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.*

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It's a conversation most parents don't want to have but know they probably should... the question becomes WHEN & HOW? Discussing the realities of porn with your tweens and teens can be very uncomfortable, but today's guest gives guidance on WHEN, HOW & WHY having "the porn conversation" is an important part of modern-day parenting.

About today's guest:

Dr. Pamela Hurst-Della Pietra is the President of Children and Screens: Institute of Digital Media and Child Development, an international, interdisciplinary, nonprofit organization that she founded in 2013 to support and advance objective, high-quality scientific research, identify and nurture talent, educate and inform the public and provide policymakers with actionable information. Using her medical degree, non-profit experience, philanthropic resources, and a long-standing interest in media and children, Dr. Hurst-Della Pietra has become one of the field’s leading conveners, curators, and grant-makers.

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In today's 8-minute [8 track] mini-episode, my friend Gretchen Brown joins me to detail her recent experience using Qustodio to monitor and control her son's phone screentime.

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If you’ve ever tried to lose weight only to find yourself gaining right back to where were before, “set point theory” may explain why. Set point theory suggests that there is an internal control in the human body that actively regulates weight (primarily fat mass) to certain weight for each individual. It’s a fascinating concept and is what I’m discussing in today’s episode with Dr. Gabriel Smolarz*. In the show, we discuss:

• What is Set Point Theory?
• What determines your set point?
• How medical interventions like metabolic surgery and pharmaceuticals may help some individuals achieve successful weight loss based on a change in hunger hormones
• Can a person know their set point?
• Can your set point change?
• How does “yo-yo” dieting affect your set point?
• Why set point theory doesn’t necessarily influence attempts to “gain weight”

Dr. Smolarz ends our discussion with an important clarification about how/why healthcare practitioners and people in general should begin discussing obesity using language that reflects the disease that it is, rather than using “obesity” as a personal characteristic.

Closing out the show, I recommend to listeners the podcast “Your Own Backyard“– a true-crime podcast that details the 1996 disappearance of Kristen Smart/

*About today’s guest: Dr. Smolarz is the medical director of obesity in US Medical Affairs at Novo Nordisk, Inc. in Plainsboro NJ. He is also a Clinical Assistant Professor of Medicine at Rutgers Robert Wood Johnson Medical School and a practicing endocrinologist in NJ. He is board-certified in Endocrinology as well as Obesity Medicine.

© This Unmillennial Life ® by Regan Jones.
All images & content on this site are copyright protected. Please do not use my images or content without my permission.

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In today's 8 track episode, I'm giving an update on recent changes/additions I've made to my beauty routine. Prompted by recent questions I've been getting and discussions I've been having, I'm sharing about these products: 

L'Oreal Voluminous Mascara

L'Oreal Double Extend Beauty Tubes Mascara

Rodan & Fields Lash Boost

Beautycounter Tetrapeptide Supreme Creme

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Joining me in today's show is friend and fellow registered dietitian, Danielle Omar. Danielle -- an integrative dietitian and nutrition consultant -- is the co-creator of my new Fasting + Food program. We share a mutual love of beautiful eyelashes (she first appeared on the show in The Eyelashes Episode), plant-based eating and of course, fasting for longevity.

When Danielle and I first started our careers as registered dietitians, therapeutic fasting for longevity was almost unheard of. Fast forward to today and fasting has become THE thing to do. And while many of the popular fasting programs you hear about may offer some benefits, most of them don’t offer the benefit Danielle and I are most interested in -- the benefit of increased longevity. We’ve personally been studying the relationship between fasting and longevity and found there’s a ton of confusion about what fasting really is, and what results you can expect from doing it. In this episode, we discuss:

• The various definitions of the term "fasting"
• How/Why therapeutic fasting for longevity is different from intermittent fasting (check out The Intermittent Fasting Episode)
• The importance of longterm fasting to turn on the process of autophagy
• What autophagy is and why it's so important for longevity
• The importance of understanding "why" you want to fast
• How therapeutic fasting is possible with the assistance of food
• The potential benefits of a longterm, food-assisted fast
• How hunger and a "hunger reset" play an important role both during and after a food-assisted fast

We spend the second half of this episode discussing in greater detail the program we co-created -- first for ourselves, then for others -- to facilitate a long-term therapeutic fast. Fasting + Food is a do-it-yourself therapeutic fasting program that allows you to fast, while also eating a few fresh, whole foods and recipes you make at home. While it may seem counterintuitive to fast and eat food at the same time, with the right calorie level and the right macro-nutrient mix, it IS possible to enter a state of metabolic ketosis that closely resembles that of a prolonged fast.

I hope you enjoy this episode! If you have any questions about fasting, the Fasting + Food program OR simply want to connect about any episode of the show, here's where to find me!

• Instagram
• Facebook Group
• Email: regan@thisunmilleniallife.com
• Submit a guest idea
• Leave a voicemail

Resources mentioned in the show:

• FREE DOWNLOAD: Guide to Fasting for Health & Longevity
• Learn more about the Fasting + Food program

© This Unmillennial Life ® by Regan Jones. All images & content on this site are copyright protected. Please do not use my images or content without my permission.

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

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In today's 8 track episode, my friend Robin joins me for a quick follow up discussion to her recent post in the Facebook group about her newfound love of the Netflix show -- The Queen's Gambit.

Today’s episode is brought to you by General Mills Big G Cereals. 

On Instagram right now I’m hosting a giveaway with General Mills Big G Cereals to send YOU a cereal kit packed with my family’s personal favorites. To enter for your chance to win 1 of 14 cereal kits, simply hop over to @thisunmillenniallife on Instagram to get the full details.

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You know menopause is coming. But do you know what healthy habits you should adopt now to help best manage the symptoms of menopause?

About today’s guest: Liz Ward is a registered dietitian nutritionist and co-author of several books, including The Menopause Diet Plan*, which is written with her friend and colleague, Hillary Wright. Liz and Hillary have been friends since college, each have 3 children, and are now going through mid-life together. In this episode, Liz answers the following questions:

1. Is it possible to prevent a decline in estrogen with diet and exercise?
2. What does it mean to “manage your hormones” during menopause?
3. How important is getting enough sleep in terms of managing your hunger and overall hormone balance?
4. What are the principles of The Menopause Diet Plan and how do they help women better manage their hormones?
5. Is soy safe to eat for women going through menopause?
6. Why is regular physical activity so important at mid-life and beyond?
7. What kind of change is your brain going through during menopause?

In the commercial break of this episode, I’m previewing a little bit about my new Fasting + Food program that I developed with Danielle Omar, MS, RD. Fasting + Food is a 4-day food-assisted fast and metabolic reset. To learn more about it, visit thisunmillenniallife.com/fasting, where you can also download a FREE GUIDE to Fasting for Longevity.

I wrap up today’s episode with a recommendation for my favorite new true-crime podcast, Tom Brown’s Body. From the website: “In 2016, a popular teenager disappeared in the tiny Panhandle community of Canadian, Texas. Two years later, his remains were discovered beneath a tree outside of town. But to this day, no arrests have been made, and nearly everyone involved in the case has fallen under suspicion.”

Thanks so much for listening, downloading, subscribing and sharing with a friend. Talk to you next week! ~Regan

*Connect with today’s guest:

Web site: www.betteristhenewperfect.com
Menopause Diet Plan FB page: https://www.facebook.com/Menopause-Diet-Plan-100955578330937
Twitter: @EWardRD

If you’re not doing so already, please also connect with me on social media:

on Facebook
in the Facebook Group
on Instagram

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

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Today's episode is a new format I'm debuting today -- the "8 track" episode. While these will never replace full-length episodes, 8 track episodes will be shorter (8-minute-ish) episodes on smaller topics. I hope you enjoy them! 

About this episode:

As a result of my sponsorship and partnership with Life Extension, today I'm sharing a recap of what I'm doing to "Own My Wellness" -- from what I eat, to the exercise I'm doing and perhaps most specifically, the supplement I'm taking for immune support. 

Listeners of the show can use the code REGAN to get $5 off $50 or more + FREE shipping when you shop Life Extension's website via my website: thisunmillenniallife.com. Click on the topic entitled "OWN MY WELLNESS." It will take you to Life Extension's site, where you'll find these Zinc Caps & all of Life Extension products & protocols, which translate scientific research into everyday insights for people like me and you 😊.

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"When your muscles are more flexible they are going to be more efficient in their movement."

Whether you're a fitness junkie or just someone who wants to be able to get up and down off the floor as you age, this quote from today's guest sums up one of the main reasons people need to incorporate exercise that enhances flexibility.

Joining me in today's episode is Amanda Gyves -- a NASM Certified Personal Trainer, 200 Hr Certified yoga teacher, and one of my local Bodyflow® instructors. In the show, we discuss how Bodyflow is so much more than just a flexibility class and everything you need to need about Bodyflow before you go. We also discuss:

• How she got started teaching Bodyflow
• How Bodyflow is different from yoga
• How the music in Bodyflow is different from the music often played in yoga
• Why Bodyflow (and yoga as well) are a crucial part of maintaining flexibility both as we age and as a counter-balance to our daily lives and training schedules
• How difficult is Bodyflow
• How often someone should take a Bodyflow or similar yoga class

In the commercial break of this episode, I'm previewing a little bit about my new Fasting + Food program that I developed with Danielle Omar, MS, RD. Fasting + Food is a 4-day food-assisted fast and metabolic reset. To learn more about it, visit thisunmillenniallife.com/fasting, where you can also download a FREE GUIDE to Fasting for Longevity.

To wrap up today's episode, I discuss why I've decided to stop using fabric softener and dryer sheets. And I detail what I'm using instead -- loohoo wool dryer balls.

Thanks so much for tuning in today. Be sure to SUBSCRIBE to receive weekly updates or whenever a new episode is released. Thanks also for sharing with a friend! ~Regan

How to connect with today's guest:

• Email: amanda.gyves@wellnessnbalance.com
• Youtube: https://youtube.com/c/amandagyves
• Website: https://www.ptdistinction.com/amandagyves
• Instagram: @a_gyves
• Facebook: Amanda Gyves

If you’re not doing so already, please also connect with me on social media:

on Facebook
in the Facebook Group
on Instagram

    *This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.*

*Please* *Note: This post may contain affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in. This Unmillennial Life with ReganJones, RDN is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.*

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If there was ever a year to learn more about how certain herbs can reduce stress, it has to be 2020, right?

In today’s episode, my guest — Vicki Shanta Retelny — explains how certain herbs known as “adaptogens” help your body adapt to stress by acting on the neuroendocrine system to thwart our stress response.

Vicki*, a fellow registered dietitian nutritionist who started studying adaptogens in recent years, explains that as stress causes our sympathetic nervous system (our “fight or flight” response) to kick in, adaptogens dampen that response and allow for our para-sympathetic (the more calming side of our nervous system) to take over. She also discusses how adaptogens reduce the amount of cortisol that is released in response to stress.

Other topics covered in this episode:

  * The safety and effective doses of adaptogens

• The long history of adaptogen use in other cultures
• The different names of common adaptogens, including ashwaganda, holy basil, turmeric, ginseng and rhodiola
• The different classifications of adaptogens — primary, secondary and complimentary

To round out my interview, Vicki urges listeners to look into the various adaptogens they’re interested in, in greater detail and reminds us that because these are all herbs they’re also a good way to increase plants in our diet. (Note: For a comprehensive discussion of plant-based diets, listen to my interview with Sharon Palmer, RD in The Game Changers Movie Episode.)

During the commercial break, I preview my new Fasting + Food program I recently developed with fellow dietitian, Danielle Omar. Fasting + Food is a 4-day food-assisted fast and metabolic reset. To learn more about it, visit thisunmillenniallife.com/fasting, where you can also download a FREE GUIDE to Fasting for Longevity.

To end the episode, I share the names of the winners of the Nature Nate’s $50 Visa Gift card and give a brief overview of some of the “sweet stories” shared with me as a part of the giveaway.

Thanks so much for tuning into this episode. If you’d like to submit a Guest Idea, visit thisunmillenniallife.com/guestideas.

If you’re not doing so already, please connect with me on social media:

• on Facebook
• in the Facebook Group
• on Instagram

Have a great week! ~Regan

*Guest info: Vicki Shanta Retelny, RDN, is a nationally-recognized registered dietitian nutritionist, lifestyle nutrition expert, speaker, writer, culinary and media consultant. She is the author of two books, The Essential Guide to Healthy Healing Foods and Total Body Diet for Dummies®. She lives to eat well with her husband and two teenage children in Chicago, IL. She hosts a podcast, Nourishing Notes – quick, 2-minute nutrition tips to take on the go.

How to connect with Vicki:

• Nourishing Notes podcast
• Website
• Instagram
• Facebook
• Twitter
• LinkedIn

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

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© This Unmillennial Life ® by Regan Jones.
All images & content on this site are copyright protected. Please do not use my images or content without my permission.

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I typically reserve Odds & Ends Episodes for times when there's been a lot to catch up later in the season. But there's been so much happening since Season 3 ended, over the summer and in recent weeks, I wanted us to catch up on a few things sooner rather than later. 

In this episode: 

• A recap of recent recipes on ThisUnmillennialLife.com
• My (unpaid) experience with Walmart+
• An overview of "the bra discussion" recently happening in the Facebook group
• Addressing why I'm no longer doing BodyPump anymore and what I'm doing instead
• An update to our previous discussions about Omega-3 consumption and the role DHA/EPA play in protection from cardiovascular disease

Thanks for tuning in this week! ~Regan

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HOW TO ENTER THIS GIVEAWAY SPONSORED BY NATURE NATE'S HONEY COMPANY:

Tell me either via email regan@thisunmillenniallife.com, on Facebook, in the Facebook Group OR on Instagram about something sweet that's happened to you in 2020.

You'll be entered for a chance to win one of three $50 Visa gift cards to sweeten up the remainder of 2020.

Bonus entry if you leave me a voicemail at thisunmillenniallife.com!

(RULES: US Residents only. Giveaway is in no way endorsed or sponsored by Instagram or Facebook. Giveaway will close at 11:59pm ET on Sunday, October 4, 2020. Winners will be announced in the next new release of the podcast!)

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Kicking off Season 4 of the podcast is the much-awaited and anticipated Migraine Episode. Recorded (and promised to listeners) at the end of Season 3, this episode has been a long time coming. As a migraine sufferer myself, I’ve struggled off and on over the years to determine triggers and find the best preventative treatment.

Today’s episode features all that and more with Dr. Rani Banik — a board-certified Integrative Neuro-Ophthalmologist and Associate Professor of Ophthalmology at Mount Sinai School of Medicine in New York City.

Dr. Rani uses traditional medical and surgical approaches, combined with therapeutic diets and lifestyle changes for better vision and brain health. She has been featured as an expert in the media on Good Morning America, The New York Times, CBS, ABC, Fox 5 News, and the Washington Post.

In this episode we discuss:

• The prevalence of migraine and migraine with aura in the U.S.
• The fact that migraine with aura is a brain event even though it manifests with visual disturbances
• The many different triggers that can cause a migraine, including shifting hormones and dehydration
• The visual disturbance that occurs with migraine aura — consisting of a blurry, shimmery C-shaped image that starts small and then takes over one’s field of vision and lasts between 15 – 30 minutes
• The various other sensory disturbances that may accompany a migraine, including ringing in ears, dizziness and “visual snow”
• The difference between migraine with aura and an ocular migraine
• The “brain fog” that occurs in the hours and possibly days following a migraine

We also discuss Dr. Rani’s personal history with migraine as she details how her nutrition and lifestyle in medical school played an extensive part in both the development of her migraines and eventually, the management of her migraines.

Dr. Rani also details the importance of maintaining adequate magnesium status to prevent migraines, sharing that the two forms of magnesium most effective to prevent migraine are magnesium glycinate and L-threonate (as compared to the common salt forms of magnesium found in many magnesium supplements — magnesium oxide, citrate, and malate.)

As a follow-up to the importance of magnesium for migraine prevention, Dr. Rani also encourages listeners to supplement with vitamin B2 (riboflavin), noting that in some studies doses up to 400mg have been shown effective in the prevention of migraine.

Lastly, we discuss the various ways listeners can connect with Dr. Rani online by visiting:

• www.rudranibanikmd.com
• Dr. Rani’s Migraine Resources Page
• Telemedicine Consult
• Private Facebook groups:
  • EnVision Health
  • Eye on Migraine
• Instagram: @dr.ranibanik
• Youtube Channel Rudrani Banik, M.D.

I wrap up today’s show with an Odd & Ends segment. First, I share the positive experience I’ve had buying Color Street Nails from my friend Kelly of KelKnockoutNails.

Then, I share with listeners a special offer by my friends and colleagues — Deanna and Serena of TeaspoonofSpice — to get a free e-book when you pre-order their new cookbook: Easy Everyday Mediterranean Diet Cookbook: 125 Delicious Recipes from the Healthiest Lifestyle on the Planet.

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This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify, and Podcasts on Pandora.

GIVEAWAY ALERT: This week's podcast is sponsored by Nature's Nate Honey Company and features a chance to win one of three $50 Visa giftcards, simply by sharing a story of "something sweet" that's happened to you during 2020. Tune into the episode to learn more!

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Let's stay connected this summer: 

• thisunmillenniallife.com/subscribe
• instagram.com/reganjonesrdn
• facebook.com/groups/thisunmillenniallife

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Joining me in today’s show is Dr. Gabriel Smolarz. He is the medical director of obesity in US Medical Affairs at Novo Nordisk, Inc. in Plainsboro NJ. He is also Clinical Assistant Professor of Medicine at Rutgers Robert Wood Johnson Medical School and a practicing endocrinologist in NJ. He is board-certified in Endocrinology as well as Obesity Medicine. In the show, we discuss:

• What is the Endocrine system - a network of glands including ovaries, testicles, pituitary and more that regular the body’s normal healthy development, growth and functions like hunger, sex drive, etc. The Endocrine Disrupting Chemicals we’re talking about today are the chemicals throughout our environment that are interfering with the normal function of our body’s Endocrine’s normal operating system.
• How/Why Obesity is a chronic disease and not simply a function of “lack of will power.”
• How Obesity is closely tied to our genetics and is especially influenced by how our environment interact with our unique genetics
• How appetite regular and satiety is not truly under the control of one’s will power as many people may think — with biology in your body driving when to eat, how much to eat, etc.
• The delicate balance of food in the gut and sending the appropriate signaling can easily be disrupted leading to a scenario of overconsuming more calories than the body needs
• An explanation of how EDCs can mimic, block, or interfere with the various signaling involved in energy regulation, metabolism, etc.
• How EDCs are involved in multiple health conditions including but not limited to infertility, certain cancers, and diabetes
• Why glucose metabolism and insulin sensitivity can also be blocked or interfered with as an influence by EDCs

So what do we do about endocrine disrupting chemicals? Dr. Smolarz acknowledges that EDCs are everywhere, but the first step in reducing exposure is increasing awarness. Beyond that, though, he suggests:

• Read labels — try to avoid grocery items and food storage items, specifically plastics, that contain BPA and phthalates
• Be aware of which plastics are BPA-free, including those labeled as recycling 1, 2 or 4
• Understand that cleaning products and personal care products can also contain EDCs
• Be aware of the potential pesticide impact on fruits and vegetables, buying organic when it makes sense and is an option, but also realizing that no matter whether you choose organic or not, it’s important to wash your fruits and vegetables
• Don’t microwave in plastics
• Avoid storing plastic water bottles in hot areas. Use steel/glass containers when possible.

We wrap up our interview with an important discussion about the importance of a complete, respectful and personalized approach to weight management. Dr. Smolarz urges us all to change the overall narrative of the disease and speak differently about Obesity and use people-first language — people living with obesity, not obese people. He offers Hormone.org as a valuable resource for more information on Endocrine Disrupting Chemicals.

I close out today’s show with an Odds & Ends ending that includes:

• A brief mention of my new commitment (as a result of this episode) to cleaner personal care products and why I’ve set up a new Beautycounter account here on my website
• A book I’m reading right now about “highly sensitive children”
• The most recent true-crime podcast I’m listening to while daily quarantine walks — Bear Brook

There’s only one more episode to go and it’s coming up soon! Take care friends and stay tuned during the summer for lots of new recipes on the Blog. If you’re not a subscriber for recipe info, you can get notifications at ThisUnmillennialLife.com/Subscribe.

Take care, Regan

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Today’s Episode is brought to you by Life Extension…

…. I’ve learned a lot this year about the importance of Omega 3s. Maybe it’s because I’m a mom with a child playing sports or maybe it’s my growing interest as I age in heart and brain health. No matter the reason, I know two things.

I want to take an Omega 3 that offers a high enough dose to meet experts’ recommendations…

But I don’t want it to cause fish burps!

Yep. I said it. Fish burps. If you’ve tried Omega 3s before and found that to be a problem, I have good news for you. Life Extension’s Clearly EPA/DHA Omega 3 supplement is manufactured close to where the fish is sourced, which maximizes the freshness of their fish oil. I’ve been taking their Omega 3 for quite a while and I love it! To learn more about Life Extension’s Clearly EPA/DHA Omega 3, visit lifeextension.com/regan. As a fan of the show, you’ll get $5 off orders of $50 or more plus free shipping. Again, that’s lifeextension.com/regan.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Here’s a likely scenario: Someone recently offered you sourdough starter and you thought “I love sourdough! Why not? How hard can it be?” Then, you start reading and get overwhelmed. Don’t toss out that starter just yet. This guide to getting started with starter can help.

(A note from Regan: Before you even start reading, I have one piece of advice that will both save your sanity and ensure you have the most successful baking experience possible. WEIGH YOUR INGREDIENTS. Seriously. A kitchen scale isn’t expensive and it’s invaluable when it comes to getting ratios right… not only in feeding your sourdough starter but also baking in general. This is the kitchen scale I use, but any kitchen scale will work.)

Sourdough baking has always been of interest to hardcore bakers. But its recent surge in popularity (due in large part to the excess amount of time we have at home coupled with a nationwide shortage of yeast in supermarkets) has everyone and their neighbor (from a safe six feet away) either starting a starter or thinking about it.

Rather than starting a starter from scratch, you may be lucky enough to score some from a friend. The only question is what do you do with a sourdough starter once you have it? Since there’s no manual for What To Expect When You’re Expecting A Sourdough Starter, I wrote this post to help.

Am I a sourdough expert?

100% NO.

This is a new baking experience for me, too. I’ve been baking FOR YEARS (check out my Everyday Baking e-book). But sourdough is a new challenge. If you want to learn from the experts, go straight to King Arthur Flour’s tutorials. But if you’re like me, you may actually need a little remediation BEFORE even consulting the experts. That’s what this post is all about.

First Step:

Ask when the Sourdough Starter was last fed If you get your starter from someone who is actively baking, it’s likely that it was fed within the last 24 hours. This is important. Starter that’s going to be used soon for baking should be “fed and ripe” (which essentially means that it’s been sitting out at room temperature, growing & bubbling and has been fed within the last 24 hours at least.)

If the Sourdough Starter is NOT ripe or hasn’t been recently fed… You’ll need to feed it for at least a day, maybe more (I’ll explain this more below) to get it happy enough to yield good bread.

How do I know when my Sourdough Starter is ready? In general, you’re looking for it to double in size between feedings. (Opinions differ as to whether or not this is really necessary, but my experience with my starter is that it’s a good indicator of sourdough starter health. When I wasn’t seeing mine double, I had some failed loaves.)

It’s helpful to mark on the vessel you’re keeping your Sourdough Starter in where it is after you feed it. It will rise and then fall. By marking it you can get a good sense of how far it’s risen.

I’ve also observed that my Sourdough Starter baked well when it was the consistency of something similar to Elmer’s glue (the old school white stuff, not that new-fangled gel stuff… obviously.) If your starter is really watery, even if it’s bubbly, it’s probably not strong enough yet to bake with.

How often do I have to feed my Sourdough Starter? If your sourdough starter is sitting out on the counter, I’d say at least every 24 hours. If you’re trying to get it going again after a stint in the ‘fridge, maybe as often as every 12 hours. I’m learning sourdough is more art and less science than regular baking. Things like room temperature and the natural microbiome of your kitchen seem to influence it as well. So don’t be discouraged if yours is sluggish. With care, you can get it going.

How long can you store Sourdough Starter in the fridge without feeding it? Most sources say about a week. I’ve kept my “sourdough discard” in the fridge for about a week and it was still churning along at the end of the week. I pulled some out to start it up again and had no issues. It made a beautiful loaf after a couple of days of feeding.

What is Sourdough discard? When you feed your starter, you’ll discard some of it to make room for the feed. This is perhaps the most confusing part to read about online. Advice is all over the place on when to discard and how much.

What I Do (based mostly on King Arthur Flour tutorials) is reserve 4 ounces by weight (113 g or about 1/2 cup) to keep as my ongoing sourdough starter, “discarding” whatever is left (I don’t actually discard it; I store it in the fridge since flour is in short supply. See below “What else can I do with sourdough discard?”)

To the 4 ounces (113 g or about 1/2 cup) of reserved sourdough starter, I add 4 ounces by weight (113 g or about 1 cup) of all-purpose or bread flour + 4 ounces by weight (113 g or about 1/2 cup) of not cold, not hot water. (See below for tips about water.)

Summary: 4 oz reserve + 113 g water + 113 g flour = feeding your sourdough

What can I make with Sourdough Discard? I’m making a ton of this Chocolate Chip Banana Bread. It’s awesome, if I do say so myself. King Arthur has a collection of recipes for discard, but I think pancakes are probably the most popular.

If the Starter is ripe and has been recently fed… You can proceed to baking, but first…

…you need to determine what type of sourdough bread you want to bake.

I learned VERY quickly that while I’m a proficient baker, I’m a novice when it comes to sourdough. Sourdough is a subset of yeast-risen breads that can seem really complicated and overwhelming at first (in my opinion). But it doesn’t have to be. You can ease into sourdough baking (like I’m doing) by starting with something simple, like my Easy Sourdough Sandwich Bread.

While the Easy Sourdough Sandwich Bread recipe above won’t yield one of those artisanal boules like these…

These are various Sourdough Boules I made using this King Arthur Flour’s Extra-Tangy Sourdough Recipe …it does yield a soft, slightly-tangy sandwich bread that’s easy to cut, toasts up beautifully and makes a wonderful sandwich bread.

It also uses less flour than the traditional sourdough boules, so if it’s your first time working with sourdough, you won’t be risking as much flour if you happen to have an unsuccessful first attempt. (Although, with a good starter and being mindful of the measurements and times stated above in the recipe, I can almost guarantee success!)

Once you’ve made a successful loaf or two of my Easy Sourdough Sandwich Bread, you may want to try your hand at the more traditional, artisan breads. I plan to stick with this Extra Tangy Sourdough recipe.

It worked really well, so why mess with success? But if you want to explore and find a different sourdough recipe, by all means, do! There are a bazillion sourdough recipes out there. I trust King Arthur Flour the most, though, when it comes to baking. So if you want to be sure you’re using a tried and true recipe, I’d recommend choosing one of their sourdough recipes.

I also recommend watching this video once you’ve progressed a little in your sourdough experience. This type of tutorial is invaluable when you’re ready to take it to the next level. But be warned, if you’re just getting started, it might overwhelm you.

Other Sourdough Starter Tips There are a lot of factors that can influence the health of a sourdough starter, ranging from flour choice to room temperature, to water quality. What I’ve shared here are best practices that seem to help the health of my sourdough starter.

• Use filtered water that’s been sitting out uncovered at least overnight. Tap water seems to make my starter sluggish apparently from trace amounts of chlorine. You can also use distilled water if you have it.
• Use unbleached flour if possible. Ideally, whole grain works best to “start” a starter and occasionally feeding it with whole-grain seems to be recommended as well. But don’t give up or fail to start baking if all you have is beached, all-purpose. It will work, too.
• Store your starter in glass, not plastic or stainless steel.
• Keep it loosely covered at all times. Those little yeast buggers need some room to breathe.

I hope this helps. Again, I’m no expert. But I’ve clocked enough hours taking care of my Alaskan sourdough starter that I feel like I’m at least qualified to give you a little neighborly advice. Come to think of it. I wish we were neighbors so I could give you some fresh sourdough starter, too. Happy Baking. ~Regan

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Joining me in this episode is Dr. Chris Mohr, a frequent guest on the podcast who – along with his wife Kara – specializes in the importance of sleep for overall health and wellness. Recently, Chris wrapped up an article for Men’s Health that involved testing products geared toward helping us recover during sleep, especially following exercise but also just following the daily stresses of life. In the episode, we discuss the various devices he tried, including:

• The Oura ring, which measures quality & quantity of sleep, heart rate and general activity
• Other wearable devices, like a Garmin watch, which also measure quality & quantity of sleep, heart rate and activity
• Under Armour’s line of recovery pajamas
• The {highly recommended} Ooler Chill Pad — a thin mattress cover-like device containing small tubes of water that can be set to temperatures ranging from 55 – 110 degrees F
• A weighted sleep mask

Chris and I wrap up the segment with a brief discussion about the importance of first tackling all of the other aspects of getting a good night’s sleep BEFORE buying any device. [Be sure to listen to The Sleep Episode and The Sleep Episode (Part II) if you haven’t already].

Before break, I share that Chris and I are now also sourdough baking friends, along with Sally of Real Mom Nutrition. I invite listeners of the show to reach out to me if they’re currently experimenting with sourdough baking during this time of shelter-in-place and let me know what they’re baking. I also remind listeners that I’m posting recipes on my Blog that I don’t talk about on the show and remind them to SUBSCRIBE to be notified of all my new recipes.

I end the show with a brief reveal of how I’m now able to get curly hair that I don’t hate. I’ve been getting lots of compliments about it on Instagram, but all the credit goes to Alexis of Hummusapien. I watched a recent Instastories tutorial she gave about how she gets good curl, that’s not flat and stringy and too curly in others. Her tip has been a game-changer for me! While I’ll likely go back to a good home-blow-out using my beloved hair brush hair dryer, during this time of being home 100% of the time, I’m gonna opt for curly much more often. Lastly, I invite listeners to drop into the Facebook group and share their stay-at-home beauty tips. I’d love to include them in a future episode!

Thanks so much for tuning in this week. Take care. ~Regan

Today’s episode is brought to you by Life Extension.

One of the more common questions I get asked is “Regan, which supplements do you take on a regular basis?” And while there are certain supplements that move in and out of my life, there’s one that’s been taking up permanent residence for quite a while. And that supplement is vitamin D.

I became aware of the importance of vitamin D years ago when I learned that HALF of the population has a vitamin D insufficiency. And while we know that your skin can produce vitamin D, typically that production alone typically isn’t enough or at least, it wasn’t for me. Through Life Extension’s personalized lab testing I found that my vitamin D was low and now I take their 125 mcg (5000 IU) soft gel daily.

If you’d like to learn more about vitamin D, what I take and why I take it, you can read more here on my Blog or visit LifeExtension.com/Regan to purchase and receive $5 off $50 or more plus FREE shipping.

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A Note from Regan: When this podcast was originally recorded, health & wellness had a very different meaning than the acute health crisis we found ourselves in as of the date of this post — April 6, 2020. When you listen, please keep that in mind. The recommendations given are meant for a time when health routines and daily living return to normal. The most important health consideration right now is to stay home and stay well, friends. Much love, Regan.

“Do you need to take a supplement if you have an otherwise healthy diet?”

It’s a question I get asked a lot and my very simple answer is “Yes!” But what you take, what brand you buy and in what dose can differ from person to person.

Joining me in today’s episode is Dr. Michael A. Smith, the Director of Education for Life Extension® — the world’s leading organization dedicated to helping people stay healthy and live better. Dr. Mike is an author, national spokesperson and is a graduate of the University of Texas, Southwestern Medical Center in Dallas, Texas. He completed his internship in internal medicine at the University of Utah and completed three years of residency at UT Southwestern Medical Center.

In this episode we discuss:

• Why someone might need a dietary supplement even if they eat fairly healthfully
• How people know if they’re purchasing a high-quality product
• Why third party testing of raw materials for supplements is so important and why consumers should ask for the Certificate of Analysis to verify they’re getting the highest quality product possible
• What regulatory bodies of the Federal Government (FTC & FDA) oversee the regulation of supplements and ensure their safety

I close out this part of the show with a brief overview of the supplements I take each day, which includes Menopause 731 (check out The Perimenopause Episode for more information on this product…it’s been a game-changer in supporting the alleviation of the discomforts of night sweats for me); vitamin D (a supplement I’ll discuss in greater detail here on the blog very soon); Omega 3s (be sure to listen to Part 2 of The Kids & Concussions Episode if you aren’t sure why Omega 3s are important); magnesium (Hope you didn’t you miss The Magnesium Episode last week!) and a multi-vitamin/multi-mineral. I’m also presently taking additional vitamin C and zinc for immune system support. [To purchase any of the products mentioned in today's episode AND to receive $10 off any purchase of $75 or more, visit lifeextension.com/regan.]

Wrapping up this episode, I offer a brief conversation in the Odds & Ends ending about my recent experience getting an Alaskan sourdough starter, started. If you’d like to follow along as I continue experimenting and baking sourdough, be sure you’re following me on Instagram where I post daily about my sourdough experience.

Thanks so much for tuning in this week. I know there’s a lot of news to take in right now. Thanks for making me a part of what you’re choosing to listen to today. ~Regan

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Today’s episode is all about Magnesium — the mineral that every body needs to run better. In this episode, you’ll learn about assessing your current total nutrition to see if you give your body enough magnesium to help your sleep, bones, digestion, hormones, metabolism, and muscles work better.

Joining me today is dietitian Ashley Koff. With over twenty years in private practice, as an advisor, spokesperson, author and media expert, Koff currently runs The Better Nutrition Program — an organization “on a mission to make it easier and more efficient to assess current total nutrition to develop truly personalized recommendations.” She is the host of My Better Nutrition Alexa skill and co-host of the podcast Take Out With Ashley and Robyn. In this show, we discuss:

• Why magnesium is such an important mineral for helping the body destress.
• Why lifestyle choices like high-intensity training and a low-carbohydrate diet might be affecting your magnesium status.
• Why a blood test isn’t the best way to assess magnesium status.
• How we know if we get enough magnesium.
• Which is better — magnesium from food or supplements.
• What our body needs to use magnesium effectively
• When is the best time to assess magnesium needs
• Which forms of magnesium are best, including why magnesium can have a laxative effective depending on the amount or form taken
• Why gastric issues (like low motility) can influence which form of magnesium is best to take
• Why it’s important to keep sweetened magnesium supplements to a minimum in the evening and why salts and creams may be a good alternative

During our discussion, Ashley offers podcast listeners a discount code for all of the resources available at The Better Nutrition Program website, including specifically The Magnesium Evaluation tool (Use CODE “UML20” at checkout for the discount.) She also shares insight into her Practitioner Network, where listeners can find a registered dietitian who specializes in various conditions, assessments and support of overall health goals.

I wrap up my interview with Ashley giving listeners a reminder that Show Notes are always available on ThisUnmillennialLife.com along with any new recipes I’m posting.

Recently, I posted a recipe for Curried Chickpeas and Vegetables in Coconut-Peanut Sauce as a favorite pantry-staple meal. To be sure you’re notified whenever I release a new episode or post a new recipe, you can SUBSCRIBE at thisunmillenniallife.com/subscribe.

I take a quick break to remind listeners that they can get a FREE audiobook download and FREE 30-day trial of Audible by visiting audibletrial.com/unmillennial. I also direct listeners to this post on Real Mom Nutrition that has some great book recommendations.

To end the show I’m sharing my new favorite app to stay connected, visually, with family and friends — Marco Polo. I also share a quick audio clip from listener of the show, Heather, detailing how she and her family helped a friend celebrate a birthday… from a distance. If YOU have something positive you’d like to share, please LEAVE ME A VOICEMAIL here.

That’s all for today’s show. Stay healthy and stay home if you can. Take care. ~Regan

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

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As we all settle in to this new routine, I'm popping into your podcast app to give a quick update on what to expect from me moving forward. Have a listen and please... connect me with me outside of the podcast. I'd love to see you in the Facebook Group and/or on Instagram. Take care. Stay Safe. And Stay Home if you can. ~Regan

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Today's bonus episode is a discussion of the recommendations I and fellow registered dietitians recently shared with Janet Helm for this U.S. News and World Report article entitled "Would You Be Ready If You Needed To Self-Quarantine?" 

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Often discussed as personality imperfections and struggles, people initially seem fascinated with knowing their Enneagram number. But what some experts say is missing is a quest to go deeper into Enneagram growth and use that knowledge for personal growth and enlightenment.

In today’s episode, I’m joined by blogger and former ministry leader, Tim Branch — author of The Enneagram Growth Guide: How to become healthier in your number. In this episode we discuss:

• How Tim became interested in the Enneagram
• Why he believes there’s a lot we’re missing out on when it comes to the Enneagram and why focusing on Enneagram Growth is important
• The significance of the “childhood wound” and the role it plays in each person’s quest to protect and succeed
• Why Tim believes that each number’s traits can be representations of God’s goodness, grace and power in our lives and the world

Wrapping up the show today in the Odds & Ends ending, I’m playing an audio clip shared by friend of the show, Mickela (who joined me for The Freezer Meals Episode) about the importance of getting a concussion baseline measurement for any child playing sports. And lastly, I’m sharing a water bottle recommendation that’s taking my high school friend group by storm. I’ve linked to it on my Amazon Shop page, along with all of the recommendations I’ve shared on the show.

Thanks for tuning in this week for this mid-week episode. I’ll be back Monday with a regularly scheduled episode. Take care, Regan

This Unmillennial Life is available each week via Apple Podcasts, NPROne, Libsyn, Spotify and Podcasts on Pandora.

© This Unmillennial Life ® by Regan Jones. All images & content on this site are copyright protected. Please do not use my images or content without my permission.

Please Note: This post may contain affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in. This Unmillennial Life with ReganJones, RDN is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

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I'm changing the release schedule this week and airing what would normally be the {wednesday rewind} today instead. On Wednesday, I'll release a new episode that builds on this Enneagram episode. Here are the notes from when this episode originally aired:

To kick off Season 3 of the podcast, I interviewed YourEnneagramCoach, Beth McCord. After following Beth on social media and then listening to her as a guest on Annie F. Down’s “EnneaSummer” podcast series over the summer myself, I knew I wanted to have her on the show.

As a teacher for over 15 years, Beth is passionate about coming alongside individuals and helping them re-write their story, allowing them to see that lasting change, meaningful relationships, and a life of deep purpose is possible. This passion is what drove her to create her community, a safe place for individuals to explore the Enneagram. Beth’s passion is to make the Enneagram accessible for everyone, anywhere so they can experience the transformation they long for.

In this episode, we answer the basic question — “What is the Enneagram?” Beth characterizes it as a GPS for self-discovery and personal growth and explains how the Enneagram uncovers why you think, feel and behave in particular ways.

Throughout the episode we discuss:

• The origins of the Enneagram
• How the Enneagram is different from other “personality” tests
• Why motivation is the key to determining your Enneagram type
• The importance of not using the Enneagram as a “sword or shield” on yourself or others

We go through the Enneagram types, discussing the core Fear, Desire, Weakness and Longing of each Enneagram number.

• ONE – The Moral Perfectionist
• TWO – The Supportive Advisor
• THREE – The Successful Achiever
• FOUR – The Romantic Individualist
• FIVE – The Investigative Thinker
• SIX – The Loyal Guardian
• SEVEN – The Entertaining Optimist
• EIGHT – The Protective Challenger
• NINE – The Peaceful Mediator

To close out the show, Beth and I discuss the various ways people can come to discover and/or deepen their understanding of their type, including a discussion on whether or not taking a test is the best approach to identifying your Enneagram number.

We also discuss Beth’s new book and program — Becoming Us — a Gospel-centered approach to marriage transformation based on the Enneagram.

Listeners of the show can find Beth on social media at Instagram, Facebook, Twitter and her website, yourenneagramcoach.com.

I wrap the episode up there with a brief tease of next week’s episode, which will also tap into the power of the Enneagram. Only next week, I’ll be coming at it from a much different angle, talking with a registered dietitian who uses the Enneagram in her practice to help better understand what types of eating patterns and approaches work for individuals based on their Enneagram number.

Thank you for listening, subscribing, downloading and most importantly, thank you for sharing with a friend. ~Regan

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Today's {wednesday rewind} is brought to you by DexaFit Atlanta. DexaFit Atlanta, your premier provider of medical-grade diagnostic body composition and metabolic testing, is offering listeners of This Unmillennial Life a 10% discount on any purchase of any package by booking at Dexafit.com and mentioning the code “UNMILLENNIAL” at checkout.

Tons of scales on the market may say they offer up body fat analysis, but experts agree most of them are riddled with inaccuracies. The gold standard DEXA-scan offers a much truer picture of body composition, but up until recently had been fairly difficult to access for the average, everyday athlete or weekend warrior. DexaFit locations across the country are changing that.

Disclosure: I was provided the testing done in this episode at no cost.

In this episode with Maureen O’Mara, owner of the Atlanta DexaFit location, we discuss:

• the different testing services DexaFit offers, including DEXA Body Composition Analysis, 3D Body Scanning, RMR (Resting Metabolic Rate) Testing, Vo2max Cardiovascular Fitness Testing and more
• the pre-test protocols required for theRMR (Resting Metabolic Rate) Testing
• what type of reporting DexaFit provides to clients following their tests
• how the testing provides more than just insights into body aesthetics by offering a measure longevity

I close out the show with a preview of a topic that’s likely to become a future show topic and one that’s been on my mind lately — enneagrams. I’m candidly sharing that my status as an enneagram “1” and therefore my need to be “right” is a character trait that I’m working on. I’m also asking listeners of the show to let me know about their enneagram OR let me know if this is a topic that they’ve never even heard of.

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As one of the most popular films on Netflix at the moment, The Game Changers Movie has elevated the conversation about plant-based and vegan eating for elite athletes, weekend warriors and general fitness fans to an all-time high. While the film has no shortage of supporters, critiques of the film are also pretty easy to come by.

From articles like this one in Men’s Health to a nearly 4-hour debate-style episode of The Joe Rogan Experience, the (often heated) conversation surrounding the movie tends to focus on point-by-point fact-checking of the movie’s content.

What’s arguably lost in the discussion about the film, though, is a discussion of what the film gets right. At least that’s the opinion of today’s podcast guest, Sharon Palmer, MSFS, RD — The Plant-Powered Dietitian. With more than 18 years of experience in the field of plant-based nutrition and sustainability, Sharon has authored more than 1000 articles on plant-based eating in various publications, including Better Homes and Gardens, Oprah Magazine, and LA Times.

In today’s episode we discuss that while the film at times presents information that doesn’t necessarily meet the gold standard of science, its overall message of positivity toward plant-based eating can be viewed as inspiring.

We also go through some of the various claims made by the film about the anti-inflammatory properties of plant-based eating and refute the claims that a diet that includes animal-based foods has been proven to be pro-inflammatory.

As fans of soy, Sharon and I both discuss how the film does a good job of dispelling some of the more common soy myths — including the fact that it has not been shown to promote cancer and instead may protect against some forms of cancer.

We round out our interview discussing how the film does a good job of offering a different portrayal of what a diet for an elite athlete can look like, but also acknowledge how important it is for that diet to be well-planned to ensure its overall healthfulness. Sharon provides listeners insight on where to find her resources online, including an offer to sign up for her new Vegan Tool Kit for free.

I wrap up the show with a recap of a discussion I first opened up in the Facebook group — the insights Spotify provided me about what music listeners of the show enjoy the most. I note — with much embarrassment — that apparently I’m the only person I know, who didn’t know who Lizzo was. If you’d like to jump into that discussion on Facebook, join that group at Facebook.com/groups/thisunmillenniallife. If you have opinions about the list I share in that post about the listening audience’s favorite aritist, let me know! You can reach me at regan at thisunmillenniallife dot com, message me on Instagram OR tweet me.

Thanks so much for tuning in this week! ~Regan

Today’s podcast is brought to you by DexaFit Atlanta. DexaFit Atlanta, your premier provider of medical-grade diagnostic body composition and metabolic testing, is offering listeners of This Unmillennial Life a 10% discount on any purchase of any package by booking at Dexafit.com and mentioning the code “UNMILLENNIAL” at checkout.

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If a friend told you her aging mother had found a new salve that eased arthritis pain in her hands, you’d be happy for her, right? What if you noticed a co-worker missing fewer days from work after trying a new migraine prevention protocol – a good thing, no? What if both of them told you the treatment involved cannabis or “medical marijuana”? Would you feel the same?

Setting aside the political nature of marijuana legalization for recreational use, today’s podcast focuses on all the ways compounds derived from the cannabis plant may offer health benefits and alternative treatments for a variety of illnesses.

In today’s show I interview long-time friend and colleague Janice Bissex who is also a Holistic Cannabis Practitioner. After watching her aging father suffer the side-effects of treatment for pain management late in his life, Janice began researching cannabis treatment as an alternative. Seeing first hand the benefits, she broadened her career to include education about cannabis as a therapy and is now helping clients for whom the current medical landscape has failed to provide adequate relief. In this episode we discuss:

• The important – and often overlooked – distinction between smoking pot to get high versus the isolation of specific cannabinoid compounds that offer health benefits and symptom relief, most of which are not associated with the psychotropic effects of marijuana
• The myriad of health benefits and treatment options for specific disease states that various cannabis-derived compounds are used to treat
• Why people who’ve “tried it” using an edible and had a bad experience need to understand the metabolic challenges edibles pose and how alternative forms of deliveries – including salves, tinctures, gel caps, etc. – offer safer and more consistent dosing
• The importance of reaching out to a qualified practitioner and not simply relying on dispensary personnel for help finding the right products, varieties of cannabis, etc.
• How medical cannabis is proving to be a safe and effective alternative to opioids and actually reducing opioid use in the states in which it is legal

As a cautionary part of this segment, we also acknowledge the reality that marijuana at present is still considered illegal on the federal level. Listeners who are interested in approaching its use as a medical treatment should be aware of the medical marijuana laws governing their state and of course, the policies that apply to them as an employee in their current job.

To close out the show, I revisit one of my favorite segments — If I Had A VCR I’d Tape This — with a look at three programs I recommend for Amazon Prime Video subscribers: Orphan Black, Catastrophe and The Americans.

If these recommendations or this podcast, in general, resonates with you, I’d love to hear from you! You can either Find Me On Instagram or Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing.

If you enjoy the show, please leave a review!

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Joining me in this episode is Holistic Cannabis Practitioner and fellow Registered Dietitian Nutritionist, Janice Bissex. I interviewed Janice in Season 1 of the podcast in The Cannabis Episode. Today she’s back to focus solely on CBD — its benefits, uses, and recommendations for dosing.

While people have increasingly become familiar with the term “CBD,” they may not know exactly what it is, where it comes from, or what the particular legalities are surrounding its sale and uses. In this episode, Janice educates us about all of these things and more as we discuss:

• The difference between Cannabis and Hemp and what constitutes CBD
• The conditions Janice treats in her practice with CBD, as well as other conditions for which there is research to support CBD usage, including — anxiety, pain, insomnia, depression, MS, arthritis and inflammation
• Why CBD works especially well for pain as it decreases the transmission of pain signals making the pain more manageable to tolerate
• How the neuro-calming properties of CBD make it especially effective in helping with anxiety
• What forms of CBD are available
• Why dosing is very individualized
• What the legality is of CBD and what the know about traveling with CBD

We wrap up our discussion with Janice’s input on what to look for in a CBD brand, including independent lab testing, organic status and company reputation

Before the Odds & Ends ending of today’s show, I preview a fun, new GIVEAWAY related to today’s episode — Carlene Thomas’ newly published book, CBD Drinks for Health.

My end of the show includes a discussion of two Netflix shows — one that I’m recommending as having made my “If I Had A VCR I’d Tape This” segment — Don’t F**K with Cats. The second, the show Cheer that all of my friends and colleagues are raving about.

If you’ve watched either of these shows, LET ME KNOW. I’d love to hear your voice. Leave me a voicemail on my Contact page.

If you have questions about CBD or any episode of the podcast, feel free to reach out to me via email, regan at thisunmillenniallife dot com, OR across social media — Facebook, Twitter or Instagram. Keep in mind you can always join the Facebook for more unmillennial conversation each week.

Until next time, take care. ~Regan

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Experts say nearly 45 million kids play sports in the U.S. and of those, 3 to 5 million experience some form of brain injury like a concussion each year. In this two-part podcast series, one mom shares her son's story following a traumatic brain injury suffered during a basketball game. In Part 2, I interview the nation's leading expert on targeted nutritional therapy for concussion protection and recovery.

Up first in this second episode of the series, I'm interviewing Dr. Michael Lewis -- founder of Brain Health Education and Research Institute and a global expert in nutritional interventions for brain health, particularly the use of omega-3 fatty acids for the prevention, management, and rehabilitation of concussions and traumatic brain injury (TBI).

In this episode we discuss:

• Dr. Lewis' distinguished career and how he got involved in treatment of traumatic brain injury
• The statistics about kids and concussions -- both how many are experienced each year and what the general recovery rates are
• His general protocol for both treatment and protection against concussion, which includes optimal doses of the specific Omega 3s, DHA and EPA
• Why it's important for parents to be aware of the levels of DHA and EPA in their child's supplement, noting specifically that specified doses of most gummies typically don't contain near enough DHA and EPA
• What type of symptom improvement patients see and when, when following his concussion recovery protocol

We end the interview with a brief discussion of Dr. Lewis' book -- When Brain Collides -- and the importance of the material in it as a resource for parents with kids playing sports, specifically.

After my interview with Dr. Lewis I share a brief discussion with frequent podcast guest, Dr. Chris Mohr. Having known Chris for years, I was aware that he and his family are already following these advanced levels of Omega 3 supplementation and wanted to give him a chance -- as both an expert in the field and parent of two young children -- to share with listeners what his family is doing in the way of Omega 3 supplements.

I end the show with one final interview -- a quick discussion with my friend and colleague, Sally of Real Mom Nutrition, about her No Spend January experience.

Thanks so much for tuning in to this two-part series. It's truly been one of my favorite podcasts I've produced to date. I hope you enjoy them both and take away information helpful to both you and your family. If you enjoyed this episode and listen to the show on Apple Podcasts, please be sure to leave a 5-star rating and/or a positive review.

I look forward to bringing you a new episode next week. Take care. ~Regan

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Experts say nearly 45 million kids play sports in the U.S. and of those, 3 to 5 million experience some form of brain injury like a concussion each year. In this two-part podcast series, one mom shares her son's story following a traumatic brain injury suffered during a basketball game. In Part 2, I interview the nation's leading expert on targeted nutritional therapy for concussion protection and recovery.

In this first episode, I'm joined by Amy Savage Fisher who details her son Malone's story. In the show we discuss:

• How Malone was injured during a high school basketball game
• Their experience in the emergency room, which including a clear CT-scan and being initially told everything was fine and to go home
• Amy's intuition that something wasn't right and how a second evaluation revealed Malone didn't know who anybody was, including his mother and his coaches
• How returning to school revealed such immediate issues as not knowing where his locker was and not knowing who his teachers were
• The long recovery process that included re-learning basics including counting, ABCs, etc.
• How depression and anger are a very real and scary part of the concussion recovery experience

Following Amy's detailed recount of Malone's experience, we discuss some of the more practical statistics parents need to be aware of when it comes to a child's actual chance to become a college and/or professional level athlete. Amy offers her perspective from her experience of seeing parents and coaches push too hard, too quickly to get kids who have suffered a concussion to return to the court and field.

I end the episode here and briefly preview the next episode in the series -- The Kids and Concussions Episode (Part 2). As always, thanks for tuning in to this and every episode. ~Regan

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Not ready for retirement, but clearly not new to the workforce, many unmillennials find themselves at a crossroads of their careers wondering “Is this all there is?” This podcast takes a deeper look into the idea of career burnout, what’s behind it and how to overcome it.

Beth Kennedy, author of Career Recharge (affiliate link) and today’s podcast guest, has more than 20 years of experience as an executive coach and resiliency-training expert. In this episode she details her Benatti Resiliency Model, which has helped thousands of people develop the resilience to adapt to changing career circumstances, remain productive and engaged, and find greater life and career satisfaction. In the show we discuss:

• The importance of focusing on well-being to recharge
• How self-awareness provides insight into our purpose
• Why developing your own “brand” is important and relies on understanding your strengths
• The importance of connection and cultivating relationships to fight burnout
• How innovation plays a crucial role in challenging yourself and bolstering resiliency

Throughout the interview, Beth expands on each of the aforementioned concepts with resources to support them, including:

• recommendations for her favorite meditation apps (Calm, Breathe, 10% Happier and Headspace)
• her recommendation for 360Reach as a tool to support personal branding
• a challenge to listeners to start a “Friday 5” practice each week, answering the questions
  • What are my wins this week?
  • What could I do differently?
  • What do I want to do next week?

I close out the show with a quick bit of feedback from podcast fan Catherine, who emailed me to agree that the Life Changing Chili recipe I mentioned in The Keto Episode is, in fact, life-changing! (Thanks Catherine!) Next up, I give a detailed account of my tips for success using the One Two Cosmetic’s Magnetic Eyelashes, as recommended on The Eyelashes Episode, on ReganJonesRDN Instagram and on the Cool Stuff page.

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Everyone has it. Nobody wants to talk about it. Gas can be a normal by-product of digestion, but not always. Today's episode discusses why.

In this episode, I'm joined again by friend and fellow registered dietitian, Kate Scarlata -- one of the nation's leading experts on all things gut health. In this show, we discuss:

• What's normal and what's not when it comes to gas
• Why we have gas in the first place
• Why having gas can actually be a good sign of things happening in our digestive system
• When "more gas" might mean a trip to your healthcare provider is in order
• How excess protein consumption can cause an increase in gas and cause gas to become more smelly
• How eating too much protein may be associated with a more pathogenic and pro-inflammatory microbiome
• Why eating certain fibers with protein may actually reduce these negative effects
• What causes painful gas
• How a high-fat diet may actually make trapped gas worse
• Steps to take to alleviate painful, trapped gas
• The role plant-based food and fiber play in the production of gas
• Tips to increase fiber consumption without negative effects

Lastly, we debunk the myth that flying actually causes more gas.

I end the show with a brief discussion about the book I'm reading right now -- The 5 Love Languages -- an older read, but one that I'm finding very helpful. I also preview my thoughts on the new binge-worthy show from Apple TV -- The Morning Show -- and discuss whether or not I think it should make my "If I had a VCR I'd tape this" list.

Thanks as always for tuning in today. If you enjoy this episode or any of these episodes, please consider leaving a 5 Star Rating and/or Review. More importantly, please consider sharing with a friend. Have a great week! ~Regan

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Fasting with food may sound like an oxymoron. But according to leading longevity researchers, it's the best, safest & easiest approach to creating the type of "metabolic stress" that triggers the body to start a process of cellular cleaning known for improving not only life span but also healthspan.

In the first episode (no. 76) of a two-part series, I'm speaking with Dr. Felicia Stoler -- a registered dietitian and exercise physiologist whose work with the L-Nutra company lead me to try the 5 Day Fast Mimicking Diet. In this episode, we discuss:

• The research taking place across the globe (at present, 44 clinical trials) all aimed at better understanding how fasting and metabolic stress support longevity
• Why metabolic stress is so crucial to the process of cellular clean up known as autophagy
• How the 5 Day Fast Mimicking Diet works
• What foods are included in the 5 Day Fast Mimicking Diet kits
• Why fasting with the kit is a better approach to fasting than simply fasting without any food at all
• The general benefits people report experiencing after the 5 Day Fast Mimicking Diet, including weight loss, reduction in markers of inflammation, reduction in metabolic markers, as well as increased alertness and energy

We wrap up this section of our interview with a discussion about the role that protein plays in triggering the nutrient-sensing pathways and why the message to eat more protein may actually be doing more harm than good when it comes to longevity.

Next, Felicia and I discuss the program I got to try immediately following my 5-day fast -- the Nutrition for Longevity program. In this next episode (no. 77), we discuss:

• The company's background and mission to serve as a regenerative form of agriculture
• Why the Nutrition for Longevity program fits so seamlessly with the 5 Day Fast as a good transition to a more plant-based diet following the fast
• The environmentally friendly packaging of the shipments and how shipments are at present only intended for a single end-user
• The various calorie levels and diets available

We close out our time together with a brief discussion of Prolon's "Fast Bar" -- a nut-based bar intended for use by individuals who want to extend their time-restricted eating pattern (aka "intermittent fasting) from a metabolic standpoint but would like to have some food during that time.

I close out this part of the podcast with my personal thoughts on this experience, including how the food of the Prolon 5 Day Fast Mimicking Diet did lead to a bit of flavor fatigue for me, noting, however, that I found it to be an extremely positive experience and would definitely do it again. I also explain why I felt that the two programs -- the 5 Day Fast Mimicking Diet and Nutrition for Longevity -- worked so well together and why I credit the experience with shifting my eating habits to a more whole food, plant-based eating pattern in a way that nothing else has done for many years.

Lastly, I share with listeners that both programs are available for purchase with a 10% discount simply by using the code UNMILLENNIAL at checkout here:

• Sign up HERE for the 5 Day Fast Mimicking Diet (use code UNMILLENNIAL at checkout)
• Sign up HERE for the Nutrition For Longevity Program (use code UNMILLENNIAL at checkout)

To end the show, I give a brief mention of how my Voxes back and forth with friends about my new favorite hairbrush dryer lead to a discussion of favorite hairsprays. I came to love my favorite -- L'Oreal Elnett -- after years of purchasing more expensive products that always seemed to result in clogged nozzles with either a wasted partially used bottle OR large gloppy droplets of hairspray. The L'Oreal product never has either problem.

As always, if you have thoughts on this topic or others you'd like to hear on the show, send me an email OR message me on social media. I'm ReganJonesRDN on Facebook and Instagram. I'm ReganJonesRD on Twitter.

I look forward to bringing you another episode next week! Take Care. ~Regan

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Fasting with food may sound like an oxymoron. But according to leading longevity researchers, it's the best, safest & easiest approach to creating the type of "metabolic stress" that triggers the body to start a process of cellular cleaning known for improving not only life span but also healthspan.

In the first episode (no. 76) of a two-part series, I'm speaking with Dr. Felicia Stoler -- a registered dietitian and exercise physiologist whose work with the L-Nutra company lead me to try the 5 Day Fast Mimicking Diet. In this episode, we discuss:

• The research taking place across the globe (at present, 44 clinical trials) all aimed at better understanding how fasting and metabolic stress support longevity
• Why metabolic stress is so crucial to the process of cellular clean up known as autophagy
• How the 5 Day Fast Mimicking Diet works
• What foods are included in the 5 Day Fast Mimicking Diet kits
• Why fasting with the kit is a better approach to fasting than simply fasting without any food at all
• The general benefits people report experiencing after the 5 Day Fast Mimicking Diet, including weight loss, reduction in markers of inflammation, reduction in metabolic markers, as well as increased alertness and energy

We wrap up this section of our interview with a discussion about the role that protein plays in triggering the nutrient-sensing pathways and why the message to eat more protein may actually be doing more harm than good when it comes to longevity.

Next, Felicia and I discuss the program I got to try immediately following my 5-day fast -- the Nutrition for Longevity program. In this next episode (no. 77), we discuss:

• The company's background and mission to serve as a regenerative form of agriculture
• Why the Nutrition for Longevity program fits so seamlessly with the 5 Day Fast as a good transition to a more plant-based diet following the fast
• The environmentally friendly packaging of the shipments and how shipments are at present only intended for a single end-user
• The various calorie levels and diets available

We close out our time together with a brief discussion of Prolon's "Fast Bar" -- a nut-based bar intended for use by individuals who want to extend their time-restricted eating pattern (aka "intermittent fasting) from a metabolic standpoint but would like to have some food during that time.

I close out this part of the podcast with my personal thoughts on this experience, including how the food of the Prolon 5 Day Fast Mimicking Diet did lead to a bit of flavor fatigue for me, noting, however, that I found it to be an extremely positive experience and would definitely do it again. I also explain why I felt that the two programs -- the 5 Day Fast Mimicking Diet and Nutrition for Longevity -- worked so well together and why I credit the experience with shifting my eating habits to a more whole food, plant-based eating pattern in a way that nothing else has done for many years.

Lastly, I share with listeners that both programs are available for purchase with a 10% discount simply by using the code UNMILLENNIAL at checkout here:

• Sign up HERE for the 5 Day Fast Mimicking Diet (use code UNMILLENNIAL at checkout)
• Sign up HERE for the Nutrition For Longevity Program (use code UNMILLENNIAL at checkout)

To end the show, I give a brief mention of how my Voxes back and forth with friends about my new favorite hairbrush dryer lead to a discussion of favorite hairsprays. I came to love my favorite -- L'Oreal Elnett -- after years of purchasing more expensive products that always seemed to result in clogged nozzles with either a wasted partially used bottle OR large gloppy droplets of hairspray. The L'Oreal product never has either problem.

As always, if you have thoughts on this topic or others you'd like to hear on the show, send me an email OR message me on social media. I'm ReganJonesRDN on Facebook and Instagram. I'm ReganJonesRD on Twitter.

I look forward to bringing you another episode next week! Take Care. ~Regan

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We've all heard that it's important to save for a rainy day. But what about saving for the many sunny days, weeks, months and years you hope to enjoy after retirement? Financial experts say the best time to start that saving process was yesterday. But for GenX unmillennials, there's still time to start today.

In this episode of the podcast, I interview Scott Greenberg, a Certified Financial Planner, to discuss the aspects of risk management and wealth accumulation that are most important to our generation. We cover:

• Why financial planning NOW is so important for GenX and other unmillennials
• When is the best time to make financial planning a priority
• What constitutes risk management, including Long Term Disability Insurance, Life Insurance and Long Term Care Insurance
• Ways to easily calculate a starting number for amount of Life Insurance needed
• The difference between "risk management" planning and planning for "wealth accumulation for retirement"
• The red flags everyone should look for in terms of their financial planning investments
• What should families who are strapped for cash do when there doesn't seem to be any money to save for the future?
• How our generation differs from our parents and grandparents in terms of our responsibility to save for retirement

To close out the show, I take a turn to a completely different (and less stable) investment -- Bitcoin (or more generically, cryptocurrencies.) Sharing my very basic understanding of Bitcoin, I give listeners a preview into how it works, why they need to know about it and how Bitcoin owners can tap into its value for purchase (with a bonus cautionary tale of the volatility of Bitcoin.) To provide me feedback on Bitcoin, Financial Planning for GenX or simply share a topic idea for the show, listeners can Tweet Me @ReganJonesRD, leave me a voicemail OR join the This Unmillennial Life Facebook Group and let me know what you think!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Thanks for subscribing. If you enjoy the show, please leave a 5 Star Rating and Review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

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Somewhere around the age of 11 children begin to change, embarking on what today’s guest calls “The Middle School Construction Project.” As they begin to develop an adult body, an adult brain, and an adult identity, parents may be faced with a new dynamic in engaging with their child that provides a whole new set of challenges.

Today’s guest is Michelle Icard, author of Middle School Makeover and a to-be-released guide for high school parents Fourteen by Fourteen. In this episode we discuss:

• Why the separation parents feel from their children during this period is actually positive. If our goal is to raise children who can live independently from us, this “defiance” attitude is actually a crucial part of that process.
• How important this identity exploration is to ensure our children don’t end up in codependent relationships in the future — both personally and professionally.
• Why the “drama” of middle school is a natural result of children trying to find a way to navigate evolving identities and developing relationships.
• How important it is as middle school conflicts with peers arise that parents let the child lead in terms of how much involvement for parents to take and why kids need the opportunity to “figure out” the conflict resolution without parental involvement, which the exception of clear bullying where the parent needs to step in.
• How technology amplifies behavior and gives children more access and why kids need “breaks” from it as a result.

At the end of the interview, we discuss Michelle’s next book, Fourteen by Fourteen — the 14 essential conversation to have with your kid and how to have them. It will cover topics ranging from talking to kids about taking responsibility for their actions to making healthy decisions about their bodies. We also discuss where to find Michelle online, including both her website and her Facebook group — Less Stressed Middle School Parents.

To close the show, I detail my surprised-delight over a Christmas present I received — a hairbrush dryer that I’ve talked all about on Instagram and in the Facebook Group. I give tips and tricks for using it to create the best salon-quality blowout at home.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and Podcasts on Pandora.

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Dry January. Sober September. No Drink November. No matter what it's called or when it's done, it's the same thing -- a month-long alcohol-free experience.

It's also something I never thought I'd try... until I did. This past September I made a commitment to go alcohol-free for 30 days. Today's episode is about what I experienced.

For a few years now, I've sensed that the "glass or two" of wine I was including most nights as a part of my nightly routine was becoming, well, too routine. I've gone through periods of measuring it out to be sure I was drinking "only the amount recommended" and even had a fairly lengthy stent of "cutting it out during the week" when I was macro counting with Emily Field.

But never in all of that time of cutting back or cutting out did I feel like it was my first choice. I still wanted to drink each evening, even if I felt like I "shouldn't."

I'm not sure what changed in the days leading up to September 1st that made a 30-day alcohol-free experience seem appealing. I've talked a bit on the show and in the Facebook group about some of the inner work I've been doing this year (be sure to check out The Enneagram Episode). I think somewhere in that work I began to realize my nightly glass of wine had a greater hold on my heart and habits than I cared to admit.

I'd be lying if I said that was the primary reason, though, that I decided to embark on a self-imposed Sober September challenge. My motives were frankly a little more selfish than that.

Simply put -- I wanted to get a good night's sleep.

I've talked on the podcast from the very beginning about the struggle I have to drink wine and sleep soundly. The older I get, the worse it becomes... and somewhere around September 1st I became fed up with the fight for sleep.

I decided on that first day of September to give my body a full month's worth of alcohol-free living to see what happened. And what I realized was that the benefits of being alcohol-free FOR ME far exceeded my expectations.

Here's what I noticed:

• I slept better. This was no surprise. As I said, it was my primary motivation.
• I felt stronger in my workouts. I noticed this a week or two in. And when I say stronger, I mean A LOT stronger... and a lot better overall... more energized. I also recovered more quickly with less soreness.
• My thoughts were clearer. This is a bit hard to explain (and somewhat unexpected), but I realized that day after day, my head just seemed sharper. It's worth noting that I've never been a binge-drinker, so this had nothing to do with being "hungover." I wasn't sure where the additional clarity originated, but I liked it.
• I had a more positive outlook on life. This change was subtle but noticeable. I tend to find the dark cloud in every silver lining. During Sober September that seemed to fade.
• My leggings fit a little better. Who's to say if it was the number of calories that were cut by ditching the daily drink, the improved workouts described above or just an overall reduction in inflammation by being alcohol-free, but there's no denying my belly bloat improved.
• My grocery bill nudged down. While I wasn't spending boatloads of cash on wine each week, a bottle or two of even modestly priced wine begins to add up.

But getting to the place where I saw these benefits for what they were didn't happen overnight. The first 10 days were hard. Very hard.

Each afternoon around 4 o'clock I would question my decision to embark on this experience. Honestly, the main thing that kept me keeping going was that elusive good night's sleep I had re-captured. As I crawled into bed each evening -- 100% sober -- knowing those late-night and early-morning tossing and turning sessions didn't await, I found myself renewed in my commitment. (It's worth noting that in this same 10-day period while the craving for a 5 o'clock pour kept calling, an afternoon sugar-craving crept in stronger than I expected.) It was all very real. And very strong.

Until it wasn't.

After about 10 days or so, it didn't seem like a battle. I don't know if this is psychological, physiological or both. I simply realized one evening after dinner was done and the day was over that the thought to binge on brownies and a bold Cabernet hadn't happened.

At the very end of the month, I had the chance to celebrate with some dear friends the wrap-up of an important work event. Given that my self-imposed Sober September deadline was coming to a close, I decided to celebrate with a glass of bubbly -- typically my favorite drink of choice.

Experiment done. Lessons learned. Now, time to "get back to normal" and see what happened, right?

What happened was the bubbly didn't taste as good as I hoped, but the sobriety felt better than I expected.

A few more weeks passed, and I found myself headed to a work conference that typically offers a plentiful selection of ways to sip away the stress of the day. I had not, at that point, really had anything to drink since I started Sober September (minus a glass of wine one evening in early October that gifted me with -- as expected -- an awful night's sleep), so I decided to see what a "work trip" was like alcohol-free.

It was better than I ever would've imagined.

I typically leave this particular conference each year so exhausted that I'm asleep on the plane as soon as the boarding door closes. That's the physical part. The mental part is that I always find myself anxious to hurry up and end each evening's events. I'd always viewed the wine I was sipping on throughout the evening as something to take the edge off and make Regan a more enjoyable girl to be around. What I found is that instead, it was makeing Regan tired, fuzzy-headed and uninterested in others.

I suspect some of this is simply unique to me. I know plenty of people who become the life of the party after happy hour.

I'm not that girl.

Where normally I was the first to hop in the Uber to head back to my hotel, I actually wanted to stay and chat with people I hadn't seen in a while. It was almost as if being sober made me more social. Go figure.

Am I vowing to never drink again?

No. I'm not.

I don't think alcohol is wrong or bad or evil or whatever negative label some people want to give it. Being 100% truthful, I sorta wish this hadn't been my experience.

Alcohol is EVERYWHERE in our society. It signals celebration, it can enhance an eating experience, and it accompanies most any social gathering. All of those things can happen without a drink, of course, but a feeling of being left out when you're the one not drinking is ever-present... and perhaps more importantly to me, a worry that you don't want others to feel judged by your choice. I chose Sober September as an experience for me and about me, not about others. And I'm choosing to continue it for the same reason. For myself.

Sober September started months ago. It's now mid-December and I have had very little alcohol to date. I'm not committing to an alcohol-free life and I'm not asking anyone else to either. There are folks like Annie Grace leading that charge.

I'm not that girl either.

I'm simply a forty-something woman in midlife trying to find what, when, where and how I feel my best. Sober September showed me that for now, more often than not, it's without a drink in my hand.

~Regan

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Is juicing good for you? It’s a question often asked of dietitians, but can be met with mixed messages. Today’s episode on juicing unpacks the potential of juicing for health, addresses who benefits most and discusses what fruits & veggies are best to juice.

In this episode with Danielle Omar, author of Skinny Juices: 101 Juice Recipes for Detox and Weight Loss, we discuss:

• common misconceptions about juicing for health
• what’s better between juicing for health and blending whole fruits & veggies
• whether or not there are nutrients in juice beyond the fiber content
• the best fruits and vegetables to juice for health
• tips for easing into a more veggie-rich vs. fruit-rich juice

(Here is the Breville juicer I have and recommend.)

I round out this episode with a continued discussion on juice, specifically clarifying misinformation about orange juice. As a result of my trip to Florida to visit with Florida Department of Citrus, I learned a few key pieces of information about 100% OJ that I’m sharing in today’s episode, including information on the health benefits hesperidin AND the observational data from studies that show 100% OJ consumption is actually NOT associated with weight gain.

Please Note: This post contains affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in. This Unmillennial Life with ReganJones, RDN is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

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After years of overplucking, you want lush brows. Is microblading for you? Here's everything you need to know about microblading for eyebrows.

In today's episode, I'm interviewing my friend Betsy, who is no stranger to microblading. In this show we discuss:

• How she got interested in having microblading
• How long she's been getting microblading done
• How she found a microblading artist
• Why she says it's important to find someone who can do an array of choices -- from microblading to microfeathering
• The difference between microblading and tattooing
• What level of pain or discomfort she experienced
• The recovery and care process after the procedure
• How long recovery takes and how long microblading lasts
• Why it's important to allow enough time for healing
• A general range for costs to do microblading

Betsy and I wrap up our time together with a discussion of a related product -- Beautycounter's new tinted brow gel. Betsy also provides listeners with an overview of why she's a fan (and rep) for Beautycounter including most notably their commitment to safer beauty products.

To close out this episode, I'm running through the last of the fond food memories shared with me via the This Unmillennial Life Facebook group. First, a few different memories from (another) Betsy from the group -- including a new-to-me composed gelatin salad. Next, a Thanksgiving-birthday memory from Marsha, followed by a brief mention of my own Thanksgiving with family this year.

With just one more episode to go before I shut down production for the Christmas season, I'm encouraging fans of the show to be sure they're subscribed to be notified of new episodes and asking them to be sure to rate & review the show via the Apple Podcast app by simply tapping 5 stars. It's the perfect holiday gift for me! Lastly, I'm letting listeners know about my new Amazon storefront -- linked directly from the homepage -- that features all my favorite items from what's in my kitchen to the gadgets I'm loving these days.

As always, thank you so much for listening, subscribing and downloading. Have a great week! ~Regan

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The popularity of DNA testing is widespread, but what, if anything can our DNA tell us about the food we should eat and the exercises we should do? Understanding nutrigenomics — the scientific study of the interaction of nutrition and genes, especially with regard to the prevention or treatment of disease — may provide some answers.

In this episode of the podcast, I am chatting with Courtney McCormick about nutrigenomics. Courtney is the Manager of Clinical Nutrition and Research for Tivity Health where she supports the overall clinical and nutrition strategies for the Nutrisystem and South Beach Diet brands. She is a registered dietitian with over 10 years of experience in nutrition and weight management. During our interview, we discuss:

• what nutrigenomics is
• a basic overview of where we were previously with genetic testing and where we are now
• what nutrigenomic testing is available to people in general
• the testing and report that Nutrisystem offered me via their DNA Body Blueprint
• how genetic markers work — do they absolutely predict traits or rather suggest tendencies
• steps someone would take if they were interested in the DNA Body Blueprint testing

I follow up my interview with Courtney by providing additional insight from registered dietitian Mary Purdy of Mary’s Nutrition Show on the importance of seeking out the support of a dietitian to interpret nutrigenomics results and provide recommendations on potential lifestyle and nutrition changes to be made.

Closing out the show via the Odds & Ends ending of the show I’m sharing my experience with ThredUp’s “goody box” that was discussed in The Online Clothing Consignment Episode. While the ordering and receiving process was seamless, the shipping/returns process was not and resulted in my account being charged for hundreds of dollars of clothing that I did not keep from the goody box. I share details of ThredUp eventually crediting me for that clothing, but summarize that for me this service isn’t worth the risk.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and Podcasts on Pandora.

© This Unmillennial Life ® by Regan Jones. All images & content on this site are copyright protected. Please do not use my images or content without my permission.

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Get a breast lift vs. breast implants? It's a decision some women in midlife may be thinking about. Pregnancy, breastfeeding, weight loss and aging can all lead to changes in a woman's breasts that she may want to alter. Today's episode details one woman's decision to get a breast lift, her experience, and recovery.

Joining me in this episode is my friend Holly, who listeners have previously been introduced to on The Crossfit Episode. In this show we discuss:

• Why she decided on a breast lift vs. breast implants
• How she found her surgeon
• What the pre-surgery, surgery & post-surgery process for a breast lift was like
• How long recovery took
• How having a breast lift impacted her ability to exercise
• How her decision to have a breast lift was viewed by family and friends
• What the scarring has been like

We also discuss a scare Holly had during the recovery period after she experienced a rare incident in which the blood vessels in one of her breasts opened and began to leak blood, leading to a hematoma.

Today’s commercial break is a reminder that Audible is offering listeners of This Unmillennial Life a free audiobook and free 30-day trial by visiting audibletrial.com/unmillennial. As I promised recently in The Self Care Episode, I’m working on a Game of Thrones episode. I’m late to the GOT fandom, but I’ve arrived with 110% intensity in embracing all things related to the world of Westeros, including reading the books and binging my way through my favorite Game of Thrones podcast — Binge Mode.

I was able to carve out enough time recently during traveling to read the first book in the series — A Game of Thrones — but I’ve opted to download the second book, A Clash of Kings, on Audible. I’m encouraging listeners of this podcast to join me in listening to the GOT books OR to simply start trying out audiobooks if they haven’t already.

To end the show, I share important news about Instagram’s recent announcement to begin testing out hidden Like counts as a measure specifically aimed at reducing the pressure kids & teens are feeling as a result of these public-facing metrics. I also provide a clip of input provided to me on this topic from the founder of Children and Screens, which includes a plea to Instagram and other social media sites to eliminate Likes all together. I also personally encourage listeners to check out the book Digital Minimalism to gain a better understanding of the slot machine mechanisms that most social media sites implement to keep users on their sites. Lastly, I offer a brief reminder of the Screentime limits function of the iPhone and the success my family has had in using Verizon’s Smart Family app coupled with our in-home Eero Wi-Fi system.

I close out today’s episode – the last one before the Thanksgiving holidays – with a few more fond food memories shared in the This Unmillennial Life Facebook group. First, a cranberry jello memory from Carina and next, two memories from Shelley – including a favorite fudge and a discussion on sweet potato casserole.

Thanks so much for listening, subscribing and downloading this week’s episode. And as always, thank you for sharing with a friend. Please take a moment to leave a 5 Star Rating on iTunes if you haven’t already!

I look forward to bringing you a new episode after the holidays! ~Regan

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Walk down the supplement aisle of any pharmacy or supermarket and you’ll no doubt notice shelves full of probiotics and prebiotics promoting gut health. But what, if any, benefit do these products really provide?

Today’s show features frequent podcast guest and gut health expert, Kate Scarlata. Kate’s previous appearances on both The Poop Episode and The IBS Episode landed her at the top spot for a return episode to discuss pro- and prebiotics, by listener request.

In this episode, we discuss:

• The difference between probiotics and prebiotics
• Benefits of probiotics and prebiotics
• Sources of probiotics and prebiotics
• Which is more important – probiotics or prebiotics
• Best sources of probiotics and prebiotics
• Signs that someone may not be tolerating a prebiotic
• Recommendations/Resources for determining which probiotics may be indicated for certain conditions

To close out the show, I’m walking listeners through my most recent experience using the new Apple iOS software — Screen Time. Found under “Settings” on the iPhone, Screen Time can not only help you monitor your usage but more importantly, allow you to set up limits on app usage and designate periods of time that you want to “force” yourself to be off your phone. While I’m only discussing what I’ve experimented with for myself in this episode, I plan to implement these controls with my kids very soon and report back.

If you have used Screen Time, I’d love to hear your feedback. I’d also invite you to share feedback with me on this entire episode and others, simply by tagging or messaging me on social media (Instagram, Twitter or Facebook) or emailing me at regan@thisunmillenniallife.com. You’re also always invited to join the This Unmillennial Life Facebook Group or connect by leaving me a voicemail.

If you haven’t checked out the new Fan Shop, please do! It’s the only place where listeners can order merchandise to show off their “unmillennialness” to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you’d like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

This week’s episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify.

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As unmillennial parents of kids playing sports, our days of providing the occasional sideline snack have given way to weeks of fueling kids for tournaments, meets and more. But as we are constantly reminded — tweens and teens are not simply small adults. They are growing at a rapid pace, which yields nutrition needs far different from those of their younger or future selves.

Joining me in this episode is a registered dietitian nutritionist who specializes in the unique nutrition needs of young athletes. Heather Mangieri, MS, RDN, CSSD — author of Fueling Young Athletes is a dietitian with more than 20 years of experience in sports and fitness nutrition. As a mother of three, Heather knows well the challenges placed on growing bodies when adding in the additional stress of training for sports.

In this episode we discuss:

• How Heather first started working with families who were interested in learning more about nutrition for young athletes
• Why she wrote her book after realizing families seem to face the same set of problems
• Her favorite part of the book and why she aims to make all of her recommendations easy for families to implement
• The different needs of pre-puberty versus puberty versus post-puberty when it comes to nutrition for young athletes

After wrapping up my interview with Heather, I share my thoughts on a new product I was introduced to recently at the Academy of Nutrition and Dietetics Food & Nutrition Conference 7 Expo — Nature Nate’s Honey Packets — and why they make an excellent pre-fuel option for young athletes, especially when compared to popular artificially colored and flavored blocks and gels. I also briefly discuss why the company is one I’m personally happy to support based on the story of their founder and the mission work he’s doing across the globe.

Next up, I give a brief discussion about my most recent sponsored recipe development with Sunnyland Farms for Pecan Pie Bars. I share with listeners what makes these bars different than your average holiday dessert recipe — including the high-quality, fresh-from-the-orchard pecans available by Sunnyland Farms and the use of honey (instead of corn syrup) to yield a bar that’s so good a friend stopped me at church to tell me how much he liked them!

I close out the show recounting some of the most recent fond food holiday memories shared with me on both Voxer and in the This Unmillennial Life Podcast Facebook group. Memories from Sally about her grandmother’s jello and Cool-Whip, Casey’s Mom’s Pumpkin Roll, Kelly’s Grandmother’s Yorkshire Pudding and my own mother’s memory of her mother’s Orange Date Nut Cake.

If YOU have a food memory you’d like to share with me, I would LOVE to share that with you. Leave me a voicemail, Voxer me, Tweet me, Message me on Instagram or drop a note in the Facebook group… or send me an email [regan at thisunmillenniallife dot com]. I read every email I receive and am appreciative of them all.

Until next week!

Regan

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With one out of every 68 children in the U.S. having an Autism Spectrum Disorder, the likelihood is high that you and your children know a family who has received this diagnosis. And while you may know some things about the suspected causes and some of the current research around Autism, how much do you really know about supporting these families, being a better friend or simply being more considerate with your actions and words?

Today’s podcast features friend of the show, Deanna Segrave-Daly. Outside of her title as registered dietitian and food blogger, Deanna is “Mia’s Mom.” Mia was diagnosed with autism before age 3 and for me, learning about her struggles and successes has actually taught me a number of things about being a better parent to my own children. In this episode we discuss:

• How to explain Autism to your children
• Why finding commonality is a concept that resonates with children
• How “social stories” can be valuable for all children suffering from anxiety over certain situations
• The “what to say and what not to say” to parents of children living with Autism
• Deanna’s recommendation for fave Facebook accounts to follow: Diary of a Mom and Special Books by Special Kids

To close out the show, I briefly address the quirky phenomenon that is “internet feedback” or more specifically, the propensity of people to leave negative feedback and not positive feedback. I offer a small plea to listeners of this and other podcasts to please, leave a review if you can. Your feedback is important and valued (and a real pick-me-up when it’s positive)!

If you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Today’s podcast truly is a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

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Hey there! It's Regan and rest-assured this is NOT a {rewind} from previous episodes. It's a quick listen of an all-new Odds and Ends episode to get us caught up on a few items I haven't been able to share in previous episodes. 

I'll cover episodes you can expect in the future, including a potential recap of my Sober September personal challenge, a brief discussion of a new product I discovered last week that's quickly becoming my favorite way to get more protein and fiber at breakfast, a discussion of my most recent sponsored recipe development -- Pecan Pie Bars -- which are PERFECT to add to your holiday baking list and an invitation for YOU to share with me your favorite fond food memories of holidays gone by. 

I hope you enjoy this chance to get caught up with each other and perhaps a few extra minutes to get caught up on episodes you haven't been able to listen to from the remainder of the season. I'll be back next week with a new episode. Have a great week, Regan

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Often marketed as a means to help current smokers quit, e-cigarettes have unfortunately given birth to an entirely new generation of inhalers. The popularity of vaping among teens is on the rise, with Juuling leading the way.

Parents who listen to the show have expressed concerned about the popularity of Juuling and risks associated with vaping and requested a show to address both. As a result, I sought out Jamie Ducharme to join me as a guest. Jamie is a health writer for Time who has covered not only the risk associated with e-cigarettes but also the rise in popularity of e-cigarettes among teens. In the show we discuss:

• How e-cigarettes work
• What is Juuling
• The legalities of marketing e-cigarettes and Juuls to minors
• The popularity of e-cigarettes and Juuls among teens and tweens
• The dangers of e-cigarettes and Juuls
• The notion that e-cigarettes and Juuls may be a gateway for non-smokers to actually start smoking
• What a Juul looks like and what parents need to be on the lookout for
• Why the Juul company has no intention in changing the design

We end this segment of the podcast discussing breaking news from the FDA concerning the restriction of sales of flavored e-cigarettes.

In the odds & ends segment of today's episode, I'm revisiting a fan-favorite -- if I had a VCR, I'd tape this -- where I discuss what I'm binge-watching on Netflix at the moment. Having just wrapped up Part 2 of Making a Murderer, I'm offering insight (as spoiler-free as possible) into why I liked this season of the documentary even more than Part 1 and specifically encouraging fans of the show to start following Kathleen Zellner on Twitter if they aren't already to stay up to date on breaking news in the case, and specifically to learn more about the potential additional suspects in the case.

Today’s episode and so many of the show topics this season I’m addressing are direct requests from listeners. If you have a topic you’d like to hear more about, let me know! Submit a show idea here, connect by leaving me a voicemail, tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com.

If you haven’t checked out the new Fan Shop, please do! It’s the only place where listeners can order merchandise to show off their “unmillennialness” to friends and family.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

This week’s episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and Podcasts on Pandora.

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I’ll admit that when today’s guest originally pitched me the notion of doing an episode on “self-care” I had a twinge of cynicism that made me second guess the idea. Historically, especially when I had younger children, I viewed self-care (and frankly the people who promoted it) as a concept reserved for only those who had more time on their hands than I did.

But after speaking with today’s guest and after considering the journey I’ve been on this year to deepen my understanding of my internal dialog (be sure to check out The Enneagram Episode for more on that), I’ve come to realize that the times when I think I have no time for myself are likely the times when I need self-care the most.

Joining me today is Julie Jones — a certified personal trainer, a certified yoga instructor, a corporate wellness manager, and a longtime friend. Through Julie’s work training and coaching clients in the wellness space, she’s come to appreciate fully the importance of self-care and discusses the particulars in this episode, including:

• Why taking time to take care of yourself actually boosts your self-esteem and resiliency
• How self-care is not about being selfish and taking time away from family, but rather about identifying one’s needs in order to be fully healthy for those you love
• The importance of being able to say “No” and set boundaries to create a life grounded in what’s important to you and avoiding being over-extended
• Why self-care is more than cliched portrayals of “pedicures & pampering” and instead includes mindful choices in physical, mental, spiritual, emotional and social pursuits

To round out our discussion Julie offers a brief preview into the self-care retreats she hosts — why she started organizing these trips, who the ideal attendee is and what location they are headed to next.

I end today’s episode with a preview about an episode that’s yet to come — The Game of Thrones Episode. While I haven’t started production on it yet, I want to give listeners who haven’t watched the wildly popular series a chance to get in on the binge with me. I recently watched all 8 seasons in 3 weeks — to say I’m a huge fan is an understatement, obviously. But it wasn’t always that way. For years, I fought the notion that I would enjoy the fantasy-based power plays of the imaginary world of Westeros… until I heeded the advice of my stylist who encouraged me to give it at least 7 episodes. I did and from there, I was hooked. I’m now on my second watching of the entire season AND I’m reading the books. Setting aside the explicit and mature content as something that did leave me at the time a little ill at ease, Game of Thrones will go down as one of my all-time favorite binges, if not my absolute favorite. The upcoming episode will be produced from the standpoint of discussing the show in full. So now is the time to get caught up on watching it if you never have. Don’t let the talk of dragons fool you. This show is so much more — from complex character development to intricate plot entanglement, it’s a brilliant chronicle of the very real struggle between good and evil and perhaps most specifically, the blurred lines between both.

Thanks for spending this time with me this week. See you next episode. Take care,

Regan

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We may be known these days as unmillennials, but at one time we were "latch-key" kids. And as such, most of us arrived home in the afternoons to man the fort either alone or with our siblings and very likely were met with a daily list of chores our parent or parents left for us.

So when we find ourselves deep in parenting this new iGen generation and realizing that their idea of clean up is deleting files off their phone to make room for a new game, we gotta ask... is this okay?

In today's episode on Chores, I'm owning up to my own struggle to teach my kids the value of hard work in the home and instilling in them the kind of "your contributions to this family matter" attitude that promotes self-worth and a can-do attitude. While "chores" may seem simply like a means to "get stuff done," they're actually an integral part of teaching kids to grow into self-sustaining, self-assured adults. (And yes, it doesn't hurt for mom or dad to have one less load of laundry to do as well.)

In this show, you'll be introduced to Becky Mansfield of Your Modern Family. Becky's warmth and gentle spirit are infectious and she inspires in me a desire to create a better routine for my children. Throughout the episode we discuss:

• the importance of chores
• how it may actually be worse to "do" for your kids rather than helping them learn how to "do" for themselves
• the difference between an assigned chore and a daily responsibility
• how to start a routine when you - the parent - don't really feel like doing Pinterest-worthy "chore charts"
• plus a bonus discussion about the realization Becky made about how kids do better when they're forced to turn off separate screens and actually watch TV together

I close out the show with a quick follow up discussion on an email I sent to Becky about how all of this should change/shift to accommodate busy school weeks. I also share with listeners the personal update on having to "cancel" Panera Fridays in favor of a new, quicker Friday morning routine.

(And I hope that any of you who have started your OWN routines will tag me on social media and share your routine with me directly. I'm LOVING all the ones you've already told me about! Seriously, it makes my heart sing to see these sweet family memories take shape.)

As always, you're invited to join the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, Pandora, Stitcher and Spotify.

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You've heard your friends say the Instant Pot changed their lives, but all yours is doing is {at best} cooking rice and {at worst} simply collecting dust. Annemarie Rossi of Real Food Real Deals joins me in this episode to unlock all the best ideas for what to make in an Instant Pot.

As a food blogger with page after page of family-friendly Instant Pot ideas, Annemarie is the perfect guest for today's show. Her recipes are budget-conscious, but always crowd-pleasers. In this episode we discuss:

• Why she resisted buying an Instant Pot originally
• How many times per week she currently uses her Instant Pot
• Why an Instant Pot is much more than just an electric pressure cooker -- including the slow cooker, keep warm, saute and yogurt functions plus more
• The safety aspects of an Instant Pot

We also walk through Annemarie's favorite Instant Pot ideas and recipes, including:

• Steel-cut oats
• Potato Salad
• Beef Stew
• Pork Tenderloin
• Butternut Squash Soup
• Chicken Tortilla Soup
• Carrot-Ginger Soup
• Cranberry Sauce
• Applesauce
• Homemade Ricotta
• Banana Bread
• Pumpkin Bread

We wrap up our discussion of Instant Pot ideas with a brief discussion of my extra Instant Pot insert and the silicone Instant Pot lids I use to cover the insert and store in the fridge.

Before ending the show today, I'm sharing a brief update and personal discussion on my newly acquired Certified Personal Trainer credentials through The American College of Sports Medicine. I first shared this announcement on Instagram and appreciate all of you who have reached out with words of congrats.

I hope to hear from you if YOU have more Instant Pot ideas we didn't cover in this episode. Leave me a voicemail on the Contact page. Until next week... take care.

~Regan

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As a generation raised during the rise of cableTV, unmillennials may find themselves a little slower to "cut the cord" than their younger millennial counterparts. But the cost-savings and freedom of choice for channels make cord-cutting appealing to many customers, no matter their age.

In today's episode, I interview Luke Buoma of Cord Cutters News and share with listeners the basics anyone needs to consider before cutting the cord, including:

• The estimated cost savings someone can expect when they cut the cord
• Benefits beyond money when you cut the cord, like portability and channel selection
• The shift in mindset to consider before cord-cutting in thinking about programs versus networks
• What type of equipment is required to cut the cord, including antennas for local Live TV and streaming devices
• What sports fans can expect in terms of availability and access to Live TV

I round out this episode with some odds & ends including a follow up about Season 2 of Ozark and a new recommendation for a binge-worthy podcast, Dr. Death. I share listener feedback from both The Intermittent Fasting Episodes and The Chores Episode.

If you've already cut the cord, please tag me on social media and share your experiences! I always love to hear from fellow unmillennials what you think. You can join me and other fans of the show over at the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a 5 star review!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify.

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Today's episode is one that I will never forget. It features "Lisa" as she details the story of her son's suicide attempts and what her family has been through since the first moment of his hospitalization.

Lisa's is a deeply personal story recounting what the healing process looks like for her son (which she describes as "not being a linear process"), her struggles in the early days not being able to reach out to family and friends for support, the lack of professional support available in the medical community following her son's suicide attempts, why she enrolled her son in a wilderness treatment program and what life is like today as their family continues to work on living life together in light of her son's struggles.

I am forever grateful to both Lisa for sharing this account with me and to the friend of the show who first connected us. ~Regan

We can all help prevent suicide. The National Suicide Prevention Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals. 1-800-273-8255

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If your trips to the gym aren't producing results, is it time to consider hiring a personal trainer? Viewed by some as a luxury item only few can afford, personal trainers can actually be a cost-effective way to ensure you're getting the most from your workouts. Today's show uncovers the reasons why a personal trainer might be a good choice and more importantly, what to look for in a personal trainer.

In this episode, I'm chatting with my friend and colleague -- Jim White of Jim White Fitness. A nationally-recognized fitness expert and registered dietitian, Jim's been a leader in the fitness industry for years and has a well-established level of expertise in this area. He shares with listeners:

• The range of prices you can expect to pay when hiring a personal trainer
• The importance of finding a credentialed professional
• Which credentials are most reputable in the fitness industry
• Why just "training" isn't where a personal trainer relationship ends and the importance of getting your trainer to write out a long-term plan

To end the show I'm giving a quick update on my own family's cord cutting experience as follow up to last week's Cord Cutting Episode.

If you've had a good experience with a personal trainer, have cut the cord OR have any feedback from a recent episode, I WANT TO HEAR FROM YOU! Please tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com. You're also always invited to join the This Unmillennial Life Facebook Group or connect by leaving me a voicemail.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a 5 star rating!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

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If you’re spending hours at the gym on the treadmill, attending back-to-back boot camps each week or simply pushing yourself to sweat as much and as often as possible and STILL aren’t seeing the results you’d hoped for, you may need to ask yourself — How Much Cardio Is Too Much?

According to today’s guest, Leslie Ann Quillen — host of the podcast Get To The Point with Leslie Ann and creator of the Fat Loss Lifestyle School, women are overdoing it in the cardio arena while failing to understand the importance of slowing down, stressing less and simply picking up heavy weights. In this episode we discuss:

• How overtraining our bodies through cardio-based exercises can lead to bodies that are stressed out (even if we don’t “feel” stressed out while enjoying the endorphin high)
• The age ranges for building muscle and why it’s important to start ASAP lifting weights to age healthfully
• Why “burning calories” shouldn’t be your goal if you’re looking to change body composition, feel stronger and look more fit
• How calories burned through exercise don’t substantially impact our overall daily caloric needs, especially when compared to NEAT (aka non-exercise activity thermogenesis)
• Why overtraining via cardio may lead to intense food cravings and overeating

We close out our discussion with a helpful preview of Leslie Ann’s recommendation for a more balanced approach to fitness that includes daily activity at the base, weight lifting in the middle and cardio at the tip of a pyramid-based visual for understanding how much cardio women should be doing.

I wrap up the show with a discussion on our decision to {finally} give my oldest son a cell phone, the Cell Phone Contract I’ve made available to listeners for free. I also discuss how applications like Verizon’s Smart Family app have helped me minimize the distractions that 24/7 cell phone access can be for a middle schooler.

Season 3 is off to an exciting start with lots more great episodes to come! If you have a show topic you’d like to share with me, please let me know! Thank you for listening, subscribing, downloading and most importantly, thank you for sharing with a friend. ~Regan

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and Podcasts on Pandora.

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He doesn't get invited to birthday parties. She says nobody wanted to sign her yearbook. He reports sitting alone most days at lunch. She can't tell you a single "good" thing that happened at school. Lessons about getting along as a kid used to be learned playing hide-and-seek in a neighbor's backyard or picking up a basketball game on the street corner. But as today's children spend more time indoors and on screens, many experts say it's hurting their development of social skills. As a result, kids find themselves in emotionally tough situations and parents often don't know how to help.

In today's episode, I'm interviewing Nadine Briggs -- accomplished social educator and author of the popular book series "How To Make And Keep Friends." In this episode we discuss:

• how common anxiety and anger are in children and how it relates to their need for control
• why current "social" interactions involving social media don't equate to meaningful social engagement
• how this fact is hurting kids' ability to grow and develop necessary social skills
• why the concept of reciprocity in friendship is a challenge for kids and how they can work to overcome it
• what parents can do to move the conversation to a more productive place by focusing on "positive psychology"

I close out today's show with a brief preview of what I'll be doing with my kids this summer as I take time off from new releases of the podcast and prepare for Season 2. Specifically, I'm discussing the resources -- like printable chore cards -- I found helpful on the Your Modern Family website.

As always, I hope you find this show helpful. If you do, be sure to share it with a friend. If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and for subscribing. If you enjoy the show, please leave a 5 star review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

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Internal motivation and Healthy Eating -- Is there a connection between the Enneagram and Nutrition? This podcast guest says the answer is YES!

In last week's Season 3 premiere I interviewed YourEnneagramCoach, Beth McCord to discuss the origins of the Enneagram, how the Enneagram is different from other "personality" tests, why motivation is the key to determining your Enneagram type and the importance of not using the Enneagram as a "sword or shield" on yourself or others.

Today, I'm following up that episode Part II of this series -- my interview of Jenna Braddock, a sports dietitian and personal trainer who is currently investigating the connection between Enneagram and nutrition, health and wellness behaviors.

In this episode we discuss:

• How/Why Jenna first became interested in the connection between the Enneagram and Nutrition
• How Enneagram type may affect a person's willingness to try new foods
• How Enneagram type may influence a person's self-assessment of "What's Healthy?"
• How stress may affect differing Enneagram types differently
• How a "challenge" environment for change may or may not be a good fit for different Enneagram types
• The importance of understanding and appreciating that different Enneagram types might respond differently to different dietary interventions -- from macro counting to intuitive eating, etc.

We wrap up by encouraging listeners to participate in Jenna's survey and providing links to where to find Jenna is now offering Enneagram-based nutrition counseling on her website.

To close out the show, I share a very important follow up to The Laser Hair Removal Episode. I had the chance to visit with my guest from that episode, Katy Widrick, recently and she shared with me some not so encouraging long-term results of her hair removal experience.

Thank you again to everyone who helped make Season 2 such a success! Season 3 is off to an exciting start with lots more great episodes to come! Thank you for listening, subscribing, downloading and most importantly, thank you for sharing with a friend. ~Regan

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To kick off Season 3 of the podcast, I interviewed YourEnneagramCoach, Beth McCord. After following Beth on social media and then listening to her as a guest on Annie F. Down's "EnneaSummer" podcast series over the summer myself, I knew I wanted to have her on the show.

As a teacher for over 15 years, Beth is passionate about coming alongside individuals and helping them re-write their story, allowing them to see that lasting change, meaningful relationships, and a life of deep purpose is possible. This passion is what drove her to create her community, a safe place for individuals to explore the Enneagram. Beth's passion is to make the Enneagram accessible for everyone, anywhere so they can experience the transformation they long for.

In this episode, we answer the basic question -- "What is the Enneagram?" Beth characterizes it as a GPS for self-discovery and personal growth and explains how the Enneagram uncovers why you think, feel and behave in particular ways.

Throughout the episode we discuss:

• The origins of the Enneagram
• How the Enneagram is different from other "personality" tests
• Why motivation is the key to determining your Enneagram type
• The importance of not using the Enneagram as a "sword or shield" on yourself or others

We go through the Enneagram types, discussing the core Fear, Desire, Weakness and Longing of each Enneagram number.

• ONE - The Moral Perfectionist
• TWO - The Supportive Advisor
• THREE - The Successful Achiever
• FOUR - The Romantic Individualist
• FIVE - The Investigative Thinker
• SIX - The Loyal Guardian
• SEVEN - The Entertaining Optimist
• EIGHT - The Protective Challenger
• NINE - The Peaceful Mediator

To close out the show, Beth and I discuss the various ways people can come to discover and/or deepen their understanding of their type, including a discussion on whether or not taking a test is the best approach to identifying your Enneagram number.

We also discuss Beth's new book and program -- Becoming Us -- a Gospel-centered approach to marriage transformation based on the Enneagram.

Listeners of the show can find Beth on social media at Instagram, Facebook, Twitter and her website, yourenneagramcoach.com.

I wrap the episode up there with a brief tease of next week's episode, which will also tap into the power of the Enneagram. Only next week, I'll be coming at it from a much different angle, talking with a registered dietitian who uses the Enneagram in her practice to help better understand what types of eating patterns and approaches work for individuals based on their Enneagram number.

Thank you again to everyone who helped make Season 2 such a success! I'm looking forward to each and every episode I have lined up for Season 3. Thank you for listening, subscribing, downloading and most importantly, thank you for sharing with a friend. ~Regan

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The life of the unmillennial is clearly filled with some serious topics -- are you saving enough for retirement, have you reached the peak of your career and why do the aches/pains that used to disappear linger these days? Those are all worth topics to feature on the show, but that's absolutely NOT what we're discussing today.

'Cause a girl's gotta do what a girl's gotta do.

And I gotta do eyelashes.

If you've ever thought about glamming up your look or simply improving that wand of mascara in your make-up bag, today's show is for you!

On the show you'll learn about:

• My experience with the eyelash boosting serum Latisse. I'll clear up some common misconceptions about Latisse and then you'll hear from Julie on her experience with the popular Rodan+Fields eyelash booster
• Next, you'll hear from Danielle on her experience with lash extensions and learn more about the pros/cons, time commitment and cost.
• My last guest, Gretchen, will share why Magnetic Eyelashes were the best option for her and share insights about how easy (or hard) the lashes are to actually apply.
• I'll round out the discussion with insights into my absolute favorite mascara (affiliate link), plus provide some helpful tips on choosing just the right tube.

To close out the show, you'll also hear a fun feature entitled "If I had a VCR, I'd record this." Thinking fondly of the days when a VHS tape recording of your favorite show was your best bet for "binge watching," I'm giving a little preview into what I think you should be watching NOW on Netflix!

If you'd like to be featured in an upcoming show, either sharing what YOU are loving on Netflix now OR addressing my favorite question "What Makes You SO Unmillennial," simply send me a voicemail (via the widget one the site) OR, join the This Unmillennial Life Facebook Group to keep the conversation going. I'd love to hear what's on your mind! Lastly, if you enjoyed the show please leave a 5 star rating and review.

Thanks for listening!

Until next time,

~Regan

This episode is sponsored by HealthyAperture.com -- the world's first and only dietitian curated recipe discovery site.

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As unmillennials we've lived through our share of diet crazes. We've been told what to eat and what not to eat for weight loss, heart health, cancer prevention and more.

But what if all this talk about the "what" should've really been talk about the "when"?

Intermittent fasting has taken hold in recent years as one of the most popular approaches to weight loss. But what does the research say? Is it, in fact, superior to other methods of weight loss? And is weight loss the only benefit?

In the first episode of this two-part series, I share my interviews with two registered dietitians who offer their thoughts on intermittent fasting.

You'll be introduced to Carolyn Williams, PhD, RD -- an award-winning author who stumbled into IF through a work assignment for Cooking Light Magazine. She'll share both her surprise at what the research about intermittent fasting says and briefly cover how IF easily became a part of her daily routine.

Next, frequent show guest Emily Field, RD, will summarize the take-away for us on whether or not IF is superior to other approaches to weight loss and then detail the benefits of fasting beyond weight. She'll provide more detailed insight on who fasting may and may not be a good option for.

In the second episode, I provide an account of "the other side" of the intermittent fasting conversation, based off the work of Dr. Jason Fung, a nephrologist from Canada who is championing the fasting movement online and through his books The Obesity Code and The Complete Guide to Fasting. I also provide a brief insight into a new book I'm reading that supports the benefits of "time-restricted eating", The Circadian Code by Satchin Panda, PhD. I close out the episode by sharing my experiences testing out two popular intermittent fasting protocols -- 16:8 and 5:2.

(All book links mentioned above are Amazon Affiliate links.)

In both episodes you'll hear me implore listeners to avoid intermittent fasting if they fall into a group for whom fasting isn't recommended, including pregnant and nursing moms, people under the treatment of a medical doctor for certain medical conditions and individuals suffering from a history of an eating disorder and/or who find restrictive eating to be triggering and a precursor to obsessive thoughts of food.

I close out both shows with an invitation to join the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

I preview for listeners the new Fan Shop, where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a 5 star review!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

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As unmillennials we've lived through our share of diet crazes. We've been told what to eat and what not to eat for weight loss, heart health, cancer prevention and more.

But what if all this talk about the "what" should've really been talk about the "when"?

Intermittent fasting has taken hold in recent years as one of the most popular approaches to weight loss. But what does the research say? Is it, in fact, superior to other methods of weight loss? And is weight loss the only benefit?

In the first episode of this two-part series, I share my interviews with two registered dietitians who offer their thoughts on intermittent fasting.

You'll be introduced to Carolyn Williams, PhD, RD -- an award-winning author who stumbled into IF through a work assignment for Cooking Light Magazine. She'll share both her surprise at what the research about intermittent fasting says and briefly cover how IF easily became a part of her daily routine.

Next, frequent show guest Emily Field, RD, will summarize the take-away for us on whether or not IF is superior to other approaches to weight loss and then detail the benefits of fasting beyond weight. She'll provide more detailed insight on who fasting may and may not be a good option for.

In the second episode, I provide an account of "the other side" of the intermittent fasting conversation, based off the work of Dr. Jason Fung, a nephrologist from Canada who is championing the fasting movement online and through his books The Obesity Code and The Complete Guide to Fasting. I also provide a brief insight into a new book I'm reading that supports the benefits of "time-restricted eating", The Circadian Code by Satchin Panda, PhD. I close out the episode by sharing my experiences testing out two popular intermittent fasting protocols -- 16:8 and 5:2.

(All book links mentioned above are Amazon Affiliate links.)

In both episodes you'll hear me implore listeners to avoid intermittent fasting if they fall into a group for whom fasting isn't recommended, including pregnant and nursing moms, people under the treatment of a medical doctor for certain medical conditions and individuals suffering from a history of an eating disorder and/or who find restrictive eating to be triggering and a precursor to obsessive thoughts of food.

I close out both shows with an invitation to join the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

I preview for listeners the new Fan Shop, where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a 5 star review!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

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Known as "The Greatest Generation," people born before 1945 witnessed incredible changes throughout their lives, and perhaps most notable were the changes seen in technology. As the years pass quickly by, we are losing more and more members of this generation and with them, the wisdom of what a world looks like untouched by the digital revolution.

Today's interview with Veronica Kirin, author of Stories of Elders: What The Greatest Generation Knows About Technology That You Don't, offers discussion and insight into what she learned driving 12,000 miles across the U.S. to interview members of The Greatest Generation about their insights into how technology has changed their lives. In my interview we discuss:

• why the belief that older generations always avoid technology is wrong
• how intentionality is a key component of why this generation chooses or chooses not to use a particular technology
• the social importance to be gained by understanding the perspective of people whose lives largely never involved modern-day tech conveniences

I close out the show with today's Odds & Ends ending that includes a reminder to listeners of the podcast to visit ThisUnmillennialLife.com to check out some of the many recipes I'm posting there on the regular; a brief discussion about the new ability to return Amazon purchases at Kohl's; and lastly, a discussion of a viral post from Facebook about the pressures of being a working mom.

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Poop. We all do it. We all know what it is. But what does YOUR poop actually say about your overall health and well-being? Today's episode unapologetically answers all those questions about your daily (or not?) visit to the bathroom you've been too afraid to ask.

Featuring New York Times best-selling author* and registered dietitian Kate Scarlata, we're discussing the number one things you need to know about number two. In the show we discuss:

• Why poop is an overall indicator of health
• What is "normal" poop
• Why both constipation and diarrhea have health implications, beyond simply the discomfort
• Where people should turn if they have concerns about the quality of their bowel movements
• What are the various fiber sources that can both help (or hurt) digestion, including Metamucil and chicory root (inulin)
• The balance between feeding probiotic bacteria with prebiotic fibers just what they need or so much that it causes you discomfort
• The real facts behind fecal transplants and who they're most effective for
• What you need to know about the colors of poop

To close out our interview, Kate discusses her new book devoted to the low-FODMAP diet and previews her new "I believe in your story" campaign, which not only raises awareness of the issues around irritable bowel syndrome but also aims to raise funds for IBS research. To wrap up the show, I offer up two new shows I'm interested in on Netflix and ask for audience input on whether or not they would make the list for my "If I had a VCR I'd tape this" segment. Listeners can Tweet Me @ReganJonesRD, leave me a voicemail OR join the This Unmillennial Life Facebook Group and let me know what you think!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio.

*affiliate link

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What if every moment of your adolescence could be captured in a snap? What if every thought you had as a teenager could be sent in a few thumb taps? What if as a pre-teen you'd had 24-hour-a-day, 7-day-a-week access to send a message to every single person you did or did not like in school?

With smartphones in hand, kids today are experiencing a level of constant connectedness the world has never known. Unfortunately, many experts say it's causing never before seen levels of anxiety and depression and blazing an unintended trail of life-altering digital permanence. What's a parent to do? Is occasional cell phone monitoring too much? Or not enough?

In today's episode, I'm interviewing Titania Jordan -- nationally-recognized social media, tech expert and CPO of The Bark App (affiliate link). In this episode we discuss:

• How electronic & social media usage stimulates the same part of the brain as commonly known addictive compounds and why that's a risk for our children
• The concept of digital permanence and why children need to understand its ramifications at an early age
• Options for parents who don't want to give their kids a smartphone at an early age
• Why it's important for parents to be aware of communications on their children's phone that relate to signs of anxiety, depression, suicide, predatory grooming, etc.
• The reality of "sexting" and how the receiving OR forwarding of related images could be life-changing
• Why a cell phone monitoring option like Bark.us may be a better approach than simply spot-checking your child's phone

I close out this show with a recap of what the This Unmillennial Life Facebook group listed as their most memorable moments from this season of the podcast.

As always, I hope you find this show helpful. If you do, be sure to share it with a friend.

If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and for subscribing. If you enjoy the show, please leave a 5 star review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

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If you've ever stumbled onto an Instagram picture of a beautiful board piled high in meats, cheese, fruits and more, you can appreciate the appetite appeal of being served a grazing board.

Today's show features Robin Plotkin -- a culinary dietitian who turned her love of entertaining with grazing boards into a successful new business, Board Mama, that brings beautiful boards to events like girls' night out, real estate open house, teacher appreciation and much, much more.

While these board-based gifts are growing rapidly in popularity with her customer base in Dallas, Robin is sharing with the listening audience her best tips for making your own grazing boards at home, including:

• how she chooses themes and colors for her grazing boards
• what surfaces work best to create a grazing board
• estimating how much food to buy for each board
• ideas to avoid food waste when there are leftovers from the board
• some of her favorite finds from stores like Aldi's and Trader Joe's

I'm rounding out this final episode of Season 2 with a recommendation that I actually shared with Robin off-line -- my recommendation that she try Les Mills Body Flow. As a class that's 60% yoga, plus Tai Chi and Pilates, I've found Body Flow to be a wonderful addition to my weekly workout routine. With a different feel, vibe and music selection from a traditional yoga class, it offers the benefits of yoga poses and stretches for those of us who aren't as comfortable in the traditional yoga environment.

Thank you again to everyone who helped make Season 2 such a success! Thank you for listening, subscribing, downloading and most importantly, thank you for sharing with a friend. ~Regan

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If checking your heart rate is something you only have done at an annual check-up, maybe it’s time to look into the “theory” behind one of the nation’s hottest fitness brands — Orangetheory.

Grounded in research that shows the “after-burn” effect of high-intensity, cardio-blasting workouts (read: high heart rates), Orangetheory promises “strength, more energy, and more life.” But does it live up to its promises?

Today’s episode features Katy Widrick — group fitness instructor, multi-media producer, blogging genius and personal friend of the show. Katy has made Orangetheory a dedicated part of her fitness journey and is sharing with listeners why. In the show, we discuss:

• The premise behind the “zones” of Orangetheory workouts
• Why the class is so much more than a “cardio” class
• How the class is structured and how newbies can best orient themselves the first time they go
• Why Orangetheory is so effective in a short amount of time, but not the place to chat with friends
• What it feels like to gain functional fitness as a working mom to two small children
• Why Orangetheory is customizable for every level, but not for the casual fitness seeker. It’s serious business.

To close out the show, I’m sharing a few updates and follow-ups to The Eyelashes Episode. Our most popular episode to date, this show continues to live beyond the podcast on the This Unmillennial Life Facebook Group. Through that group I learned about an alternative to prescription serums — castor oil (<- affiliate link). I also share my experience trying out another “over the counter” (read: buy it easily online at Amazon <- affiliate link) eyelash growth serum,GrandeLASH-MD.

If you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Just this last week a listener shared with me that this podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Is juicing good for you? It’s a question often asked of dietitians, but can be met with mixed messages. Today’s episode on juicing unpacks the potential of juicing for health, addresses who benefits most and discusses what fruits & veggies are best to juice.

In this episode with Danielle Omar, author of Skinny Juices: 101 Juice Recipes for Detox and Weight Loss, we discuss:

• common misconceptions about juicing for health
• what’s better between juicing for health and blending whole fruits & veggies
• whether or not there are nutrients in juice beyond the fiber content
• the best fruits and vegetables to juice for health
• tips for easing into a more veggie-rich vs. fruit-rich juice

(Here is the Breville juicer I have and recommend.)

I round out this episode with a continued discussion on juice, specifically clarifying misinformation about orange juice. As a result of my trip to Florida to visit with Florida Department of Citrus I learned a few key pieces of information about 100% OJ that I’m sharing in today’s episode, including information on the health benefits hesperidin AND the observational data from studies that show 100% OJ consumption is actually NOT associated with weight gain.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

Please Note: This post may contain affiliate links. I may receive a small commission at no extra cost to you. I only use affiliate links for products I believe in.

© This Unmillennial Life ® by Regan Jones. All images & content on this site are copyright protected. Please do not use my images or content without my permission.

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It feels like just yesterday I was releasing that first full-length episode of the podcast about Sleep and here we are… almost to the end of Season 2 having just crossed over the 200,000 download mark PLUS jumping into the Top 30 of Personal Journal Podcasts on iTunes this weekend.

Woot woot!

I think this calls for a giveaway, don’t you?

So here’s what I’m gonna do:

I’m giving away a fun little summer-inspired prize pack (to keep your body hydrated, your skin healthy and your eyelashes show-stopping) to one lucky unmillennial audience member to celebrate this exciting milestone. It’s made up of some of my favorite items, including:

• OneTwo Cosmetics Magnetic Eyelashes and L’Oreal Double Extend Beauty Tubes Mascara from The Eyelashes Episode
• La Roche-Posay Tinted Sunscreen from The Skin Cancer Episode
• This Unmillennial Life Stainless Steel Water Bottle from my Fan Shop

Head over to ThisUnmillenniaLife.com for full details on how to enter!

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Is there a difference between a panic attack and an anxiety attack? It's a common question, but one that many people can't answer. There are some important distinctions between the two and today's episode uncovers the truth about panic attacks.

As a part of Mental Health Awareness Month, today's episode features my interview with Dr. Lata McGinn of Cognitive Behavior Consultants. In the show we discuss:

• the difference between a panic attack and an anxiety attack
• why and when panic attacks are most likely to occur
• who is most susceptible to panic attacks
• strategies for dealing with a panic in the short term
• how cognitive behavioral therapy may offer the best long-term treatment for panic attacks and panic disorder

I close out today's show with a recommendation for the perfect gift for graduates this time of year. I'm recommending Prep: The Essential College Cookbook by my colleague Katie Morford. As a complete guide to cooking basics, it's a great way to help ensure this next generation is more well-equipped in the kitchen.

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BeachBody may sound like the kind of program only the young, supermodel striving types should try. But the ease, affordability and workout-anywhere nature of the program actually make it an ideal choice for many unmillennials. Or at least that's what one fan of the show thinks. Today's show is her story.

In this episode I interview Julie Staley -- a talented entrepreneur, mom and newbie to the BeachBody workout program. While Julie isn't an official BeachBody coach and isn't trying to sell the program, she does believe in it and has had some exciting success with it. In this episode she shared with me:

• Why she decided to try BeachBody
• Why BeachBody ultimately turned out to be the fitness that "fit" for Julie
• The affordability of BeachBody
• The results she's had since starting BeachBody
• What role the BeachBody shakes did or did not play into Julie's success

To close out the show, I'm doing something a little different this week. I'm sharing a portion of another interview I taped with a listener of the show -- Pamela Hernandez. As a personal trainer and fellow unmillennial, Pamela has begun discussing with her clients the idea of embracing a "middle ground manifesto." Based in the notion that there IS middle ground between ninja warrior and couch potato, Pamela's middle ground manifesto is an ideal reminder that age 40+ is the perfect time to seize your health and happiness and realize that you're good enough, you deserve a healthy lifestyle, but you don't have to be perfect.

As always, I'd love to connect with you - the listener - online. Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, or join the This Unmillennial Life Facebook Group. I also invite you to submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

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Known as "The Greatest Generation," people born before 1945 witnessed incredible changes throughout their lives, and perhaps most notable were the changes seen in technology. As the years pass quickly by, we are losing more and more members of this generation and with them, the wisdom of what a world looks like untouched by the digital revolution.

Today's interview with Veronica Kirin, author of Stories of Elders: What The Greatest Generation Knows About Technology That You Don't, offers discussion and insight into what she learned driving 12,000 miles across the U.S. to interview members of The Greatest Generation about their insights into how technology has changed their lives. In my interview we discuss:

• why the belief that older generations always avoid technology is wrong
• how intentionality is a key component of why this generation chooses or chooses not to use a particular technology
• the social importance to be gained by understanding the perspective of people whose lives largely never involved modern-day tech conveniences

I close out the show with today's Odds & Ends ending that includes a reminder to listeners of the podcast to visit ThisUnmillennialLife.com to check out some of the many recipes I'm posting there on the regular; a brief discussion about the new ability to return Amazon purchases at Kohl's; and lastly, a discussion of a viral post from Facebook about the pressures of being a working mom.

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As a feature at the end of every episode, Odds & Ends has become a popular part of the show where we get caught up on topics and start up new conversations. In this bonus episode, I'm discussing Odds & Ends from retinol to allergy season to school weigh-ins.

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The popularity of DNA testing is widespread, but what, if anything can our DNA tell us about the food we should eat and the exercises we should do? Understanding nutrigenomics -- the scientific study of the interaction of nutrition and genes, especially with regard to the prevention or treatment of disease -- may provide some answers.

In this episode of the podcast, I am chatting with Courtney McCormick about nutrigenomics. Courtney is the Manager of Clinical Nutrition and Research for Tivity Health where she supports the overall clinical and nutrition strategies for the Nutrisystem and South Beach Diet brands. She is a registered dietitian with over 10 years of experience in nutrition and weight management. During our interview, we discuss:

• what nutrigenomics is
• a basic overview of where we were previously with genetic testing and where we are now
• what nutrigenomic testing is available to people in general
• the testing and report that Nutrisystem offered me via their DNA Body Blueprint
• how genetic markers work -- do they absolutely predict traits or rather suggest tendencies
• steps someone would take if they were interested in the DNA Body Blueprint testing

I follow up my interview with Courtney by providing additional insight from registered dietitian Mary Purdy of Mary's Nutrition Show on the importance of seeking out the support of a dietitian to interpret nutrigenomics results and provide recommendations on potential lifestyle and nutrition changes to be made.

Closing out the show via the Odds & Ends ending of the show I'm sharing my experience with ThredUp's "goody box" that was discussed in The Online Clothing Consignment Episode. While the ordering and receiving process was seamless, the shipping/returns process was not and resulted in my account being charged for hundreds of dollars of clothing that I did not keep from the goody box. I share details of ThredUp eventually crediting me for that clothing, but summarize that for me this service isn't worth the risk.

This week's episode of This Unmillennial Life is sponsored by The Soyfoods Council in celebration of Soyfoods Awareness Month.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

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Today is the start of Spring Break for me and my family so there will be no new episode in the feed today.

However, there's always new content going up on the This Unmillennial Life Blog, including last Friday's new recipe for Air Fryer Tempeh Tacos. It's a new favorite of mine... check it out! 

I'd also invite you to take a minute to either catch up on any episodes you may have missed this season OR do me a favor and provide me feedback via my Listener Survey. 

Thanks so much. You guys have a great week! 

~Regan 

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Getting a good night’s sleep is the stuff dreams are made of for many women. But all too often the foods we eat, drinks we drink and habits we keep are preventing the slumber we so deserve and desperately need. In this episode, I share not only the top tips experts recommend for uncovering an approach to a better night’s sleep, but also share my personal experiences battling insomnia.

On the show you’ll learn about:

• The high prevalence of insomnia among women, and especially stay-at-home moms
• How sleep disturbances are linked to both depression and expanding waistlines
• What Top 3 Foods/Drinks registered dietitian Emily Field sees in her own practice as impacting sleep the most
  • (To learn more about stable blood sugar, sleep and Emily’s approach to balanced nutrition you can connect with her at EmilyFieldRD.com.)
• My personal experience with both alcohol and caffeine and what changes I made when I was desperate for a good night’s sleep
• The impact exercise has on sleep — both good and bad
  • Strategies to summon slumber in your bedroom, including what temperature to keep your room
• When/How to use melatonin to reset your body clock
  • (You can purchase the melatonin drops I mention in the show, via this affiliate link on amazon.com.)

To close out the show, you’ll also hear from Sally at RealMomNutrition on “What Makes Her SO Unmillennial.” If you’d like to be featured in an upcoming show, send us a voicemail (via the widget to the right) OR, join our This Unmillennial Life Facebook Group to keep the conversation going. I’d love to hear what’s on your mind.

Thanks for listening to the show.

Until next time,

~Regan

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Voiceover support by Robin Plotkin of RobinsBite.com.

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And just like that, we're back where we started -- SLEEP!

When you open up your podcast app today you'll see I'm revisiting the topic that kicked off the podcast -- Sleep. Since sleepless nights plague many of us after 40 it's always worthy for a discussion and especially in light of the fact that so many folks who follow me on Instagram have asked about my gravity blanket.

So that's what I'm doing today... discussing my weighted blanket and more ... with Dr. Kara Mohr (yes, you've met her hubs on the show before, Chris Mohr.) Specifically, Kara is sharing more about how the habits we’ve developed during the day may be setting us up for tossing and turning at night. We cover:

• our mutual love for weighted blankets and Kara's personal recommendation for Gravity Blankets and a sunrise alarm
• the importance of keeping your "work/office space" outside of your bedroom to avoid sleepless nights
• how choices to enjoy an extra glass of wine in the evening or to stay up a little later should be intentional with the knowledge that it will disturb sleep
• Kara's history with getting what she thought was "enough sleep" only to realize it was adversely impacting her overall mood and day-to-day interactions

I close out today's episode with additional follow up about a recent recipe I mentioned at the beginning of a recent {wednesday rewind} of The Protein {Powder} Episode and shared on the blog and -- the recipe for How I Created My Own High-Fiber Protein Powder. I share insight into my discussion with dietitian colleague Danielle Omar about "how much fiber" is actually in this recipe and how/why some people might want to use less. I end the show by sharing two voicemails I received recently from fellow dietitian and fan of the show, Lauren Harris-Pincus -- a self-proclaimed F-Factor fan -- about the prebiotic inulin fiber she's subbing into her version of the F-Factor 20/20 protein powder and the results she's having.

      *This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.*

                 *Musical support provided by* *Ben Williams at Kudzu Studio**. Website support provided by* *Katy Widrick at MakeMediaOver.com**.*

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As retailers look for ways to stay competitive in providing straight-to-your-door service, grocery delivery has become a huge business. Most unmillennials may not remember the days of the milkman delivering to your doorstep, but there’s a good chance we may be having milk and more delivered to our homes today.

In today’s episode, I’m interviewing retail expert, Shari Steinbach, on the four most popular grocery delivery ordering services. Steinbach, who has enjoyed a 25+ year career as a registered dietitian working for supermarkets, shares:

• how common grocery delivery is becoming
• the most popular grocery delivery services
• the costs associated with each service
• the “value” of using a grocery delivery service
• how grocery delivery services do/do not offer discounts, coupons, etc
• where the future of grocery technology is headed

I close out today’s show with an announcement about the ending of Season 1 of This Unmillennial Life and what I’ll be doing over the summer break to prepare for Season 2. I also share an Odds&Ends follow up from last week’s Skin Cancer Episode, reporting what I found when I visited Ulta to purchase one of the products recommended by Dr. Keller. (All products recommended on the podcast can be found on the Cool Stuff page of the website.)

As always, I hope you find this show helpful. If you do, be sure to share it with a friend. Friends that aren’t podcast listeners can now access each full-length show via ReganJonesRD on Facebook.

If you have a show idea you’d like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very briefLISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week’s episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As unmillennials, choosing a “protein powder” used to mean choosing between vanilla or chocolate Carnation Instant Breakfast powder. But walk down the supplement aisle of your local supermarket and you may wonder if you’re actually in a bodybuilder’s kitchen. Mega-jars of protein powders have gone mainstream, but do you really know if any of these powders are for you, what benefits they offer or how to choose one?

Today’s podcast features frequent show contributor, Dr. Chris Mohr, a nationally-known nutrition and fitness expert who has been helping women understand the importance of protein in their diets for years. Today he’s back with me to discuss:

• Current protein recommendations for women per meal
• Benefits of consuming recommended amounts of protein per meal
• How protein powders fit into these protein recommendations
• The differences between various protein powders — including whey, casein, soy, pea protein and more
• A clarification about soy myths and reassurance that soy protein powders can be a healthful option for individuals who want an alternative to milk-based protein (I also offer a disclaimer that while the research Chris shares is not sponsor-related, he and I both attended a sponsored conference recently where this research was presented. Our attendance was partially sponsored to attend this conference.)

To close out the show, I share a quick recap of a New York Times article I shared recently in the This Unmillennial Life Facebook group on the naming recommendations of the next generation behind millennials. And lastly, I preview a discussion happening in the group about all the different “millennialisms” we DON’T care for (spoiler: “AF” and “Adulting” are hot button no-no’s in the unmillennial world).

If you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! This is the podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As a feature at the end of every episode, Odds & Ends has become a popular part of the show to get caught up on topics and bring new ones into the conversation. In this bonus episode, I discuss: 

• an update to The Adult Acne Episode based on feedback from Sally of Real Mom Nutrition regarding a topical cream she's had success with
• my personal theory on why GenX women have been largely overlooked by marketers
• the recent development with me allowing my kids to launch YouTube channels, plus some general advice on tips for equipment and settings
• a follow up to The Online Clothing {Rental & Consignment} Episode about my experience with a recent personalized box order from ThredUp
• feedback from the This Unmillennial Life Facebook Group on the best way for me to tackle my overwhelming need to get all of my family's digital photos and videos organized

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As unmillennials we’ve come a long way since the days of leotards and legwarmers. And while group fitness has evolved over the years, one thing remains true — the best fitness routine for YOU is the one you’ll actually do consistently and love.

I’ve shared on the show that my personal choice for fitness is BodyPump. Today, I’m taking time to explain why.

In this episode of This Unmillennial Life, I’m geeking out on all things BodyPump related with my friend, fellow food blogger and BodyPump instructor, Katie Webster. In the show we discuss:

• How Katie started attending BodyPump classes a decade ago and why she is still going (and teaching) today
• What the “rep effect” is and why BodyPump recommends it as a way to build strength
• What to expect in a BodyPump class, including music, timing, tempo and weight selection
• The importance of choosing weights that challenge, but don’t compromise form

Following my interview with Katie, I share what Chris Mohr, PhD, RD, a frequent contributor to the show, shared with me as to his thoughts on BodyPump. Specifically, Chris addresses the notion that group fitness can be a big benefit of BodyPump and why continuing to add weight and challenging yourself is the key to strength gains in the class.

To wrap up the show, I share a few finds from LesMillsOnDemand to help you with either your own personal fitness quest at home and/or helping your kids get moving more.

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Or provide me feedback by leaving me a voicemail OR joining the This Unmillennial Life Facebook Group.

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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You know you’re unmillennial when you’re buying acne cream for both you and your teenager. Adult acne becomes a new complaint for many women at midlife. Today’s episode discusses why it occurs and how to treat it.

In this episode with my guest from The Skin Cancer Episode, Dr. Emily Keller, we discuss:

• the hormonal causes of adult acne
• why hormonal birth control is not the course of treatment Dr. Keller recommends
• an alternative prescription treatment for adult acne — spironolactone
• why rentinoids are recommended as a topical treatment for both adult acne and general skin care for all women

I close out the show in the Odds & Ends ending with a recap of my current skincare routine, including how pleased I’ve been with the over-the-counter retinol product made by Neutrogena that Dr. Keller recommended in The Skin Cancer Episode; the new BeautyCounter Overnight Peel I’ve added after seeing how much Tina from Carrots n Cake liked it; and the tinted sunblock from La Roche Posay that I continue to enjoy.

I also discuss at the end of the show why I’m not shy about sharing that I get Botox (a fact I detailed at length in The Botox Episode) plus detail a new Botox experience I had recently after trying a new-to-me aesthetics clinic that resulted in less pain.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Surely you’ve seen the ads in your Facebook feed. You know the ones — the lady in the unassuming panties with a caption along the lines of “underwear for women who have periods.” Those are Thinx panties and today’s podcast gives a real-life recap of what it’s like to buy, wear and wash them.

In this episode, I interview Carla Birnberg — author, blogger and online content creator, who tried Thinx for herself and quickly realized that someone else in her home might benefit even more from the panties than her, her daughter.

In this episode we discuss:

• Why she decided to give Thinx panties a try
• How much they cost
• How they worked
• The laundering process
• How she uses them now
• How they’ve helped her daughter

To close out the show, I share feedback from another listener of the show who didn’t find Thinx to be the answer to easy periods that they claim to be. I also end the show with a startling look at the risk of a popular social media channel many parents assume is “okay” for their kids — Musical.ly.

If you’ve tried Thinx or if you have strong feelings about what apps kids should/should not be allowed access to, I’d love to hear from you! You can always Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very briefLISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Millennials may be MarieKondoing their way to the most minimalist closet they can create, but one thing remains the same across generations — we all want to look our best. Making that option affordable and easy is the goal of online clothing consignment and rental services like Rent the Runway, Tradesy, Poshmark and more. But are they really worth the price tag? And how do they work?

In today’s episode with my friend Deanna, author of The 30-Minute Mediterranean Diet Cookbook, and former guest of the show (check out The Airbnb Episode and The Autism Episode) we discuss how each of these services works, tips/tricks for making the most of them, general pricing and pros/cons:

• Rent the Runway
• Poshmark
• Thred Up
• Stitchfix (FYI: This is my affiliate link)

I close out this segment of the show with a quick recap of the online clothing consignment store I use most often — Tradesy and discuss how it seems initially to different from Poshmark in both inventory size and selection of high-end designers.

I close out the show with a discussion of two articles I recently shared in the This Unmillennial Life Facebook group. The first article from the NY Times is a wonderful read that brings to light the personal story of one reporter’s realization of how much mindless phone scrolling he’d been doing on a daily basis. I discuss the changes I’m making to my phone habits as a result. And subsequently, I lead into a follow up on The Screentime {Behaviors & Addiction} Episode by sharing a recent article that called into question whether or not screentime really is as harmful as we think. Having read the article, I shared it with my guest from The Screentime Episode – Dr. Victoria Dunckley, author of Reset Your Child’s Brain – for her insights. She offered some solid counterpoints, which I detail in this episode.

I round out the show once again by thanking the This Unmillennial Life audience for pushing the show into the Top 75 of Personal Journal podcasts on iTunes. Your support means the world to me! ~Regan

This week’s episode of This Unmillennial Life is brought to you by The Soyfoods Council. Feeling your best is just as important as looking your best and for some unmillennial women that means addressing lifestyle factors like hot flashes. More than 20 years worth of studies support the research that the isoflavones in soybeans may reduce hot flash symptoms by up to 50%. For more information on this research, visit http://thesoyfoodscouncil.com/.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Have you ever been affected by something so bad you were willing to give up 25% of the remainder of your life IF you could be cured or find relief from it? That’s exactly how many people living with IBS – Irritable Bowel Syndrome – feel. Today’s show is about their story.

In this episode, I interview Kate Scarlata, MS, RDN — a former guest of the show and creator of the #IBelieveinyourStory campaign.

In this episode we discuss:

• What is IBS?
• How prevalent is the condition?
• The inadequate amount of funding currently allocated for IBS research
• Resources available to support IBS patients

To close out the show, I’m addressing a topic I increasingly find to be of interest to moms with school-age children — social skills. As I prep for an entire episode dedicated to this topic, I’m sharing the first insights I’ve gained from an article shared with me by my friend Deanna entitled “How Can I Help My Kids Develop Better Social Skills.” As kids spend more time engaging with screens and less time playing with friends navigating social norms can be a challenge. This piece offers some insight into some basic principles we as parents can follow.

If you are living with IBS, I’d love to hear from you and so would Kate. Connect online and tell your story using the #IBelieveinyourStory hashtag. Or Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group. I also invite you to submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very briefLISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Tons of scales on the market may say they offer up body fat analysis, but experts agree most of them are riddled with inaccuracies. The gold standard DEXA-scan offers a much truer picture of body composition, but up until recently had been fairly difficult to access for the average, everyday athlete or weekend warrior. DexaFit locations across the country are changing that.

Disclosure: I was provided the testing done in this episode at no cost.

In this episode with Maureen O’Mara, owner of the Atlanta DexaFit location, we discuss:

• the different testing services DexaFit offers, including DEXA Body Composition Analysis, 3D Body Scanning, RMR (Resting Metabolic Rate) Testing, Vo2max Cardiovascular Fitness Testing and more
• the pre-test protocols required for theRMR (Resting Metabolic Rate) Testing
• what type of reporting DexaFit provides to clients following their tests
• how the testing provides more than just insights into body aesthetics by offering a measure longevity

I close out the show with a preview of a topic that’s likely to become a future show topic and one that’s been on my mind lately — enneagrams. I’m candidly sharing that my status as an enneagram “1” and therefore my need to be “right” is a character trait that I’m working on. I’m also asking listeners of the show to let me know about their enneagram OR let me know if this is a topic that they’ve never even heard of.

Lastly, I want to say a BIG THANK YOU to the This Unmillennial Life audience for pushing the show into the Top 75 of Personal Journal podcasts on iTunes. Your support means the world to me! ~Regan

This week’s episode of This Unmillennial Life is brought to you by The Soyfoods Council.Whether you’re vegan, vegetarian or an omnivore like me, soy protein can be an excellent source of muscle-building protein. In fact, a comprehensive analysis that included 9 clinical studies published in 2018 found that among men engaged in weight lifting, soy protein lead to similar gains in strength and muscle mass as animal protein and milk protein.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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If the phrase “home-based fitness” makes you think of DVDs and ellipticals collecting dust in the corner, you haven’t met a Peloton owner. The internet-connected spin bike has reached almost cultish status in very quick time, but is it worth the hype (and price tag)?

In this episode, I interview Kim Nelson — owner and creative director of Red Chalk Studios, a brand development, marketing and creative agency in Virginia Beach, VA. After years of a traditional gym membership, Kim found herself in need of a change that fit her busy schedule. Peloton was the answer she was looking for. In the episode we discuss:

• How a Peloton bike is different from a stationary or regular spin bike
• How Peloton as a streaming service keeps things fresh and new for its riders
• What options are available for streaming other than the live Peloton classes
• How spinning in a Peloton class offers metrics that foster competition and personal bests
• The costs associated with purchasing and maintaining a Peloton
• What Kim thinks about the quality of Peloton, both their products and their communications

To close out the show, I offer a personal invite to listeners to join the This Unmillennial Life Podcast Facebook group to discover other great podcasts and audiobooks to listen to. (I also share that Audible.com is now a sponsor of the show and is currently offering a free book download with a 30-day free trial for listeners of the show who visit http://www.audibletrial.com/unmillennial.) Lastly, I share a personal piece of feedback from listener Inessa on how much she enjoyed The Freezer Meals Episode.

If you’ve tried a Peloton and Liked OR Disliked it, I’d love to hear from you! You can always Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by @V8 — visit v8drinksome.com/ for more information and a coupon for $1.50 off any V8 100% vegetable juice.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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A little sprinkle when you sneeze, a "mummy tummy" that doesn't go away long after you've given birth or even worse all may be the symptoms of a seldom-discussed but quite common condition known as Diastasis Recti.

In this episode with Kelly Dean of The Tummy Team we discuss:

• a brief anatomy lesson on the muscles that make up the abdomen
• the definition of "Diastasis Recti"
• how common "mom postures" worsen the condition
• why "ab exercises" aren't the best approach to rehab after pregnancy
• the importance of functional core strength and neutral pelvic alignment for overall health
• the reality that it's never too late for a woman to work on improving functional core strength
• the high rate of success The Tummy Team has with improving women's symptoms related to Diastasis Recti
• the resources Kelly's team offers at TheTummyTeam.com -- including free resources, online programs/courses and more

I close out the show with a detailed follow-up to a topic I've talked about before -- my at-home self-tanning routine. I received tons of questions recently on Instagram after posting a quick picture of my Maxi-Mist spray tan machine and am answering those questions in this segment. I discuss:

• where I tan
• who sprays my tan on
• what brand of spray tan liquid I use
• the imperfections of spray-tanning at home
• my current face tanning regimen and why I haven't yet listed it on the Cool Stuff page

THANK YOU for your support and for sharing this podcast. There are a ton more great episodes in line for the remainder of Season 2. I look forward to bringing a new episode to you next week. ~Regan

This week’s episode is brought to you by Food Photography Basics -- a self-guided, on-demand course approved for 1 hour CEU for registered dietitians. To enroll, visit nutritioncommunicationsacademy.com.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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If you’ve ever found yourself at 4 pm staring at your ‘fridge wondering “What’s for dinner tonight,” today’s episode is the podcast you never knew you needed. Featuring one woman’s well planned and expertly executed batch cooking system, we’re covering a new way to maximize output in the kitchen (and into your freezer) and minimize the stress of weekly dinner prep.

In this episode, I interview Mickela Mitchell — a fellow registered dietitian and mom to two year-round athletes. Inspired by a post on Mickela’s personal Facebook account, I knew immediately I wanted to learn more about how she cooks enough food at one time to get her family through three month’s worth of freezer meals. In this episode we discuss how freezer meals help her:

• Save time
• Save money
• Reduce decision fatigue

Mickela also shares how she chooses which recipes to freeze, her tips for storing recipes properly in the freezer and why she thinks actually adding your meal plan to your calendar is a crucial step in the process.

To close out the show, I share how I’ve started implementing batch cooking and freezer meals in my own home, including the following two recipes that I easily assemble after I’ve done a portion of batch cooking:

Quick and Easy Gluten Free Lasagna

Chicken Florentine Lasagna

How to Improve Store-bought Alfredo Sauce

I’m also sharing a quick clip from fan of the show, Megan, who has her own helpful take on freezer meal prep.

If these recommendations resonate with you OR if you have your own meal prep strategy you think other listeners of the show would benefit from, I’d love to hear from you! You can always Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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When a child can't seem to pull away from his favorite game or refuses to put down the phone for even a moment, is it simply youthful defiance or something worse? Screen time is increasingly recognized as a threat to the mental health of children. Today's podcast details how screens may be making children moody, crazy and lazy.

In this episode with integrative child, adolescent and adult psychiatrist, Victoria Dunckley, MD, we discuss:

• the prevalence of "screen addiction"
• the definition of electronic screen syndrome
• whether some children are more susceptible than others to the effects of screen time
• the difference between the use of interactive screens and passive screen watching
• the cognitive and behavior changes associated with interactive screentime
• why a digital fast may be the best approach to resetting a child's brain
• how parents can monitor for behavior changes and adjust screen time limits accordingly

I close out the show with a detailed account of how I'm currently using the native Screen Time setting in the iPhone (for detailed instructions, read this). Along with Apple's "family" feature, I'm able to put limits on not only the time of day my son can access various apps on his iPod but also the overall amount of time he has access those apps. I briefly recount how I'm doing this similarly with Playstation and Nintendo Switch. I end with an account of how I manage access to wi-fi in general in my home using our new Eero wireless system (Amazon affiliate link).

2019 is off to a great start for the podcast. THANK YOU for your support and for sharing this podcast. There are a ton more great episodes in line for the remainder of Season 2. I look forward to bringing a new episode to you next week. ~Regan

This week’s episode is brought to you by Food Photography Basics -- a self-guided, on-demand course approved for 1 hour CEU for registered dietitians. To enroll, visit nutritioncommunicationsacademy.com.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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A digital society with no mail and no clutter may be the stuff millennials dream of. But the reality for many unmillennials is we're still drowning in a sea of our own stuff. Having spent years accumulating the day-to-day goods that make up a 40- to 50-something life, GenXers now find themselves at a crossroads of wanting more order while living an otherwise unordered life.

Today's podcast features a leading expert on all things organizational, Lisa Woodruff. Lisa is a home organization expert, productivity specialist, and author of The Mindset of Organization, Take Back Your House One Phase at a Time, and How ADHD Affects Home Organization. She believes organization is not a skill you are born with, but rather is something that is developed over time and changes with each season of life. Lisa has helped thousands of women reclaim their homes and finally get organized with her practical tips, encouragement, and humor through her blog and podcast at Organize365.com. On the show we discuss:

• The phases of getting organized and how the calendar plays into getting started
• What makes unmillennials unique in their challenges to get organized
• How a simple box can be a game changer in managing mail and papers in your life
• Why organizing rooms by function is the key to staying organized
• How Lisa's 100 Day Home Organization Program (<- affiliate link) helps enrollees go day-by-day throughout their home to finally get organized

To close out the show, I'm sharing a detailed recap of how I managed to avoid jetlag and get a good night's sleep on the plane overnight on a recent work-related trip to Europe. And I wrap up the show with a fun little voice mail message from Pamela, a fan of the show.

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Just this last week a listener shared with me that this podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Not ready for retirement, but clearly not new to the workforce, many unmillennials find themselves at a crossroads of their careers wondering "Is this all there is?" This podcast takes a deeper look into the idea of career burnout, what's behind it and how to overcome it.

Beth Kennedy, author of Career Recharge (affiliate link) and today's podcast guest, has more than 20 years experience as an executive coach and resiliency-training expert. In this episode she details her Benatti Resiliency Model, which has helped thousands of people develop the resilience to adapt to changing career circumstances, remain productive and engaged, and find greater life and career satisfaction. In the show we discuss:

• The importance of focusing on well-being to recharge
• How self-awarenesss provides insight into our purpose
• Why developing your own "brand" is important and relies on understanding your strengths
• The importance of connection and cultivating relationships to fight burnout
• How innovation plays a crucial role in challenging yourself and bolstering resiliency

Throughout the interview, Beth expands on each of the aforementioned concepts with resources to support them, including:

• recommendations for her favorite meditation apps (Calm, Breathe, 10% Happier and Headspace)
• her recommendation for 360Reach as a tool to support personal branding
• a challenge to listeners to start a "Friday 5" practice each week, answering the questions
  • What are my wins this week?
  • What could I do differently?
  • What do I want to do next week?

I close out the show with a quick bit of feedback from podcast fan Catherine, who emailed me to agree that the Life Changing Chili recipe I mentioned in The Keto Episode is, in fact, life changing! (Thanks Catherine!) Next up, I give a detailed account of my tips for success using the One Two Cosmetic's Magnetic Eyelashes, as recommended on The Eyelashes Episode, on ReganJonesRD Instagram and on the Cool Stuff page.

Thanks to every listener who made 2018 an amazing year for me and this podcast! The first episode of 2019 opened with our highest regular season episode release to date! Thank you thank you! I can't wait to bring you all the new episodes I have in the works for the remainder of Season 2. ~Regan

This week’s episode is brought to you by Food Photography Basics -- a self-guided, on-demand course approved for 1 hour CEU for registered dietitians. To enroll, visit nutritioncommunicationsacademy.com.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Word of mouth has always been one of the ways parents get recommendations on things to do with kids. Upparent.com makes finding these recommendations easier than ever before.

Intended as a way for users to browse parenting-related content and recommendations, Upparent.com is quickly becoming a go-to resource for parents who want to spend less time researching and more time enjoying activities with their kids.

In this episode I interview Upparent co-founder Alexandra Fung as we discuss:

• Which markets Upparent currently provides market-specific content for
• What types of information parents can find on Upparent, including topics that range from the best sippy cups for kids to races the entire family can run
• How content on the site is generated, curated and monitored for quality control
• Why the topic of volunteering as a family is popular on the site and with its founders

I close out this final 2018 episode with a brief discussion about the Cool Stuff page, where I include my choices for favorite and recommended products, including a recommendation of my favorite natural deodorant by LaVanila (<- affiliate link). I also share a follow up on LaVanila's underarm detox mask as shared with me by their team, in case listeners are looking for a way to transition from traditional deodorant to a natural one.

Thanks to every listener who has helped to make 2018 an amazing year for me and this podcast! I look forward to bringing you all new episodes in January of 2019. ~Regan

This week’s episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Perimenopause, the transition to menopause, begins well before many women would like to admit. Most experts agree that somewhere in our 40s and perhaps even our 30s, our ovaries begin to produce less estrogen, leaving women feeling less than their best.

The cluster of discomforts brought on by perimenopause is often assumed to be simply the basic complaints of menopause -- hot flashes and irritability. But the reality is this early mid-life hormonal shift actually brings with it numerous changes in our bodies ranging from sleep disturbances to joint discomfort. In today's episode, we open up about the real complaints women have during perimenopause and potential ways to treat them.

My guest on today's show is Dr. Michael A. Smith, the Director of Education for Life Extension® -- the
world’s leading organization dedicated to helping people stay healthy and live better. Dr. Mike is an author, national spokesperson and is a graduate of the University of Texas, Southwestern Medical Center in Dallas, Texas. He
completed his internship in internal medicine at the University of Utah and completed three years of a residency at UT Southwestern Medical Center.

In the show we discuss:

• The real ages perimenopause begins in a woman's life
• Common complaints women experience in perimenopause
• The hormonal imbalance that occurs during perimenopause
• The need for women to assess their hormonal imbalance
• Resources available via Life Extension for female blood panel testing
• The support Life Extension provides to customers after testing to discuss their results with a wellness
  specialist
• A discussion on hormone replacement therapy, including bioidentical hormones
• Research findings on the efficacy of Siberian rhubarb root to treat common complaints of perimenopause and menopause

We end the show with a discussion of Life Extension's new product Menopause 731 -- a botanical solution for perimenopause and postmenopausal women experiencing associated discomforts that features Siberian rhubarb root. Available on the Life Extension website, Menopause 731 provides comprehensive support to help relieve hot flashes and night sweats, irritability and mood swings, sleep disturbances, physical and mental exhaustion, joint and muscle discomfort, vaginal dryness, as well as help support healthy urinary tract and sexual function.

This episode and so many of the show topics this season I’m addressing are direct requests from listeners. If you have a topic you’d like to hear more about, let me know! Submit a show idea here, connect by leaving me a voicemail, tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com.

If you haven’t checked out the new Fan Shop, please do! It’s the only place where listeners can order merchandise to show off their “unmillennialness” to friends and family.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Often marketed as a means to help current smokers quit, e-cigarettes have unfortunately given birth to an entirely new generation of inhalers. The popularity of vaping among teens is on the rise, with juuling leading the way.

Parents who listen to the show have expressed concerned about the popularity of juuling and risks associated with vaping and requested a show to address both. As a result, I sought out Jamie Ducharme to join me as a guest. Jamie is a health writer for Time who has covered not only the risk associated with e-cigarettes but also the rise in popularity of e-cigarettes among teens. In the show we discuss:

• How e-cigarettes work
• What is juuling
• The legalities of marketing e-cigarettes and juuls to minors
• The popularity of e-cigarettes and juuls among teens and tweens
• The dangers of e-cigarettes and juuls
• The notion that e-cigarettes and juuls may be a gateway for non-smokers to actually start smoking
• What a juul looks like and what parents need to be on the lookout for
• Why the juul company has no intention in changing the design

We end this segment of the podcast discussing breaking news from the FDA concerning restriction of sales of flavored e-cigarettes.

In the odds & ends segment of today's episode, I'm revisiting a fan-favorite -- if I had a VCR, I'd tape this -- where I discuss what I'm binge-watching on Netflix at the moment. Having just wrapped up Part 2 of Making a Murderer, I'm offering insight (as spoiler free as possible) into why I liked this season of the documentary even more than Part 1 and specifically encouraging fans of the show to start following Kathleen Zellner on Twitter if they aren't already to stay up to date on breaking news in the case, and specifically to learn more about the potential additional suspects in the case.

Today’s episode and so many of the show topics this season I’m addressing are direct requests from listeners. If you have a topic you’d like to hear more about, let me know! Submit a show idea here, connect by leaving me a voicemail, tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com.

If you haven’t checked out the new Fan Shop, please do! It’s the only place where listeners can order merchandise to show off their “unmillennialness” to friends and family.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week’s episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and coming soon, Podcasts on Pandora. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Tiredness, sleep issues, weight gain, digestive issues -- are these isolated symptoms or a sign of a bigger problem? According to some experts, it may be related to a non-medical diagnosis known as Adrenal Fatigue.

While opinions differ on whether or not adrenal fatigue is "real" or really over-hyped, there's no denying the cluster of symptoms often associated with the condition are of real concern to many women. Today's guest is Cynthia Thurlow -- a nurse practitioner who specializes in the treatment of adrenal fatigue. In this episode she discusses:

• how adrenal fatigue is not yet recognized as a medical diagnosis
• why the cluster of symptoms is clinically relevant without a diagnosis
• what the most common cluster of symptoms are
• what defines a state of being "overstimulated"
• additional lifestyle factors that contribute to adrenal fatigue
• why "working harder and harder" isn't a badge of honor in terms of a woman's health
• what women are most at risk for adrenal fatigue

Because adrenal fatigue is such a hot - and hotly debated topic - I wanted to offer up a few more viewpoints about the condition. First, I share some brief but candid feedback from registered dietitian Elizabeth Ward who expresses significant concern over practitioners treating a condition that isn't recognized by the medical community. Next, I offer some additional insights from registered dietitian Danielle Omar on how she works with clients to address the symptoms associated with adrenal fatigue but prefers to avoid the label.

I'm closing out this episode with a recommendation for a new-to-me podcast, Light the Fight. I first learned of the podcast month's ago when a listener recommended it as a resource for a potential show on teen suicide (a show that I continue to work on producing, but haven't yet been able to secure Heidi Swapp -- the show's host -- as a guest on my show.) But it wasn't until I recently queried the This Unmillennial Life Facebook group and the show was once again recommended as a good listen to address the topic of Emotional Resiliency that I decided to start listening. I'm now hooked and hope that listeners of this show - especially those that are parents - will give it a try.

Today’s episode and so many of the show topics this season I’m addressing are direct requests from listeners. If you have a topic you’d like to hear more about, let me know! Submit a show idea here, connect by leaving me a voicemail, tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com.

If you haven’t checked out the new Fan Shop, please do! It’s the only place where listeners can order merchandise to show off their “unmillennialness” to friends and family.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you’ve been listening to the show for a while or are a new listener and have thoughts about what you like/don’t like, I’d love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week’s episode is brought to you by Life Extension. Visit lifeextension.com to learn more about their products and services, including my FAVE liquid melatonin drops. I never travel without them!

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Can a keto diet be healthy? It's a question debated among dietitians, asked frequently in the media and pondered among friends interested in losing weight. While you can easily find vocal proponents of a ketogenic diet and those who swear it off as if it's a nutritional nuisance, today's episode uncovers some of the more positive parts of a ketogenic diet approach to eating and acknowledges the reality that a keto diet isn't for everyone.

In this episode, I'm interviewing Christa Biegler, a registered dietitian nutritionist and host of The Less Stress Life podcast. Christa uses principles of a ketogenic diet in her practice for some patients and offers listeners the following insights on a keto diet:

• The difference between a ketogenic diet and a "low carb" diet
• The "right" way to do a ketogenic diet, including a focus on anti-inflammatory foods
• Thoughts on whether or not a ketogenic diet is a lifelong option
• Patients that are most suited to try a ketogenic diet and those that are not
• Insights on the best methods to determine if a person is in ketosis

Christa rounds out the segment discussing how/why/when she chooses to incorporate a keto diet with her clients and why she believes it's not always the best place to start. After my interview with Christa, I give listeners both my thoughts on framing the internal dialog around the desire to lose weight and provide one additional perspective on ketogenic diets by my friend and colleague, Dr. Chris Mohr.

In the wrap up to the show, I do something a little different. I share a recap of the Life Changing Chili recipe I shared on Halloween via the This Unmillennial Life Facebook Group. It's a simple 4 ingredient chili recipe that friends, family, and fans tell me is one of their all-time faves. It's just so simple... you can't help but love it!

Today's episode and so many of the show topics this season I'm addressing are direct requests from listeners. If you have a topic you'd like to hear more about, let me know! Submit a show idea here, connect by leaving me a voicemail, tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com.

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Thank you, Maggie, for giving of yourself to make us better friends and family members to those in our lives. You enriched the world when you didn't have to. You shared a story you could've kept as your own. Your light shone brightly to those who knew you. We can only hope to honor your memory through our actions as you would've wished.

To listeners of this podcast, please take a minute to consider not only what Maggie shares in this episode, but also the mission she set forth in establishing Maggie's Brightside and donating to this very worthy cause:

"The mission of Maggie’s Brightside is to build a supportive community for those impacted by cancer and terminal illness through generating awareness, increasing access to resources and promoting positive and honest living. Our goal is to bring services to those affected free of charge and to offer a bit of sunshine when the clouds roll in.
Your support allows Maggie’s Brightside to thrive. We are a 501c3 organization, and donations are tax deductible. https://maggiesbrightside.com/donate-now/"

~Regan

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Most unmillennial women have been carrying the daily beauty burden of shaving for more years than they can remember. So it's not surprising that Laser Hair Removal is an option they have questions about. Questions like how much does it cost, is it painful and is it permanent? Today's show is answering all of those questions and more.

In today's episode, I'm interviewing former podcast guest, Katy Widrick (last heard on The Orangetheory Episode) about her experience with laser hair removal, including:

• Where she's being treated
• The level of pain she's experienced
• The permanence of the process
• Why she chose laser hair removal
• How she found a laser hair removal provider
• Tips to get the best price on laser hair removal

To close out the show, I'm opening up about my struggles to cultivate a tribe of friends locally as I share feedback I received on the This Unmillennial Life Facebook Group (join here) on an article recently entitled "What Moms Need In A Friendship As We Grow Older."

This season many of the show topics I'm addressing are direct requests from listeners. If you have a topic you'd like to hear more about, let me know! Submit a show idea here, connect by leaving me a voicemail, tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Walk down the supplement aisle of any pharmacy or supermarket and you'll no doubt notice shelves full of probiotics and prebiotics promoting gut health. But what, if any, benefit do these products really provide?

Today's show features frequent podcast guest and gut health expert, Kate Scarlata. Kate's previous appearances on both The Poop Episode and The IBS Episode landed her at the top spot for a return episode to discuss pro- and prebiotics, by listener request.

In this episode, we discuss:

• The difference between probiotics and prebiotics
• Benefits of probiotics and prebiotics
• Sources of probtioics and prebiotics
• Which is more important - probiotics or prebiotics
• Best sources of probiotics and prebiotics
• Signs that someone may not be tolerating a prebiotic
• Recommendations/Resources for determining which probiotics may be indicated for certain conditions

To close out the show, I'm walking listeners through my most recent experience using the new Apple iOS software -- Screen Time. Found under "Settings" on the iPhone, Screen Time can not only help you monitor your usage but more importantly, allow you to set up limits on app usage and designate periods of time that you want to "force" yourself to be off your phone. While I'm only discussing what I've experimented with for myself in this episode, I plan to implement these controls with my kids very soon and report back.

If you have used Screen Time, I'd love to hear your feedback. I'd also invite you to share feedback with me on this entire episode and others, simply by tagging or messaging me on social media (Instagram, Twitter or Facebook) or emailing me at regan@thisunmillenniallife.com. You're also always invited to join the This Unmillennial Life Facebook Group or connect by leaving me a voicemail.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Note: This episode was recorded and finalized prior to the new iOS 12 release by Apple, which includes "Screen Time." According to Apple "Screen Time also gives parents access to their child’s Activity Report right from their own iOS devices using Family Sharing in iCloud, and allows them to schedule times to limit when a child’s iOS device can be used, such as during bedtime." Because this feature is such an important addition to the screentime limits and controls parents have available, I will be producing a follow up to this episode to discuss setting up and using Screen Time on Apple devices. For a quick-reference guide to get started now, visit this post by Wait Until 8th.

As unmillennials, many of us vividly remember our first cell phones because we were adults or darn-near-it by the time we got one. But our children came into the world with access to hand-held technology at their fingertips day or night. As parents, we find ourselves in the unique position of parenting a generation of digital natives and navigating -- without a guide -- when and how to tell them to turn it off and tune it out.

So what happens when the folks who made all of this technology possible -- the movers and shakers of the tech world -- find themselves making those same decisions with their kids? Do they handle it differently than we do? What limits do they place or not place in their own homes?

In today's episode, NBC News writer Elizabeth Chuck shares with us what she learned when asking just these very questions to leaders in the tech field in researching this recent article. What she found may surprise you. In this episode we discuss:

• The reality that tech parents in many ways struggle as much as the rest of us to find the right balance
• The wide range of tactics and limits tech execs use in their homes
• The balance of wanting kids to embrace and master technology while avoiding the pitfall of being a slave to the cell
• How parenting kids in a world filled with screen requires more than simply saying "NO"

To end the show, I'm following up on another new series I'm loving these days on Amazon -- Jack Ryan. As a follow up to the show's sponsorship with Audible (and my recommendation to grab a copy of a Jack Ryan book from Audible for free by signing up at audibletrial.com/unmillennial), I'm recommending you either consider reading or watching... either way ... enjoy a bit more Jack Ryan. The storyline is that good (and I'm acknowledging I am perhaps the last human on Earth who hasn't read a Tom Clancy book!)

If you have feedback on this or any episodes, I WOULD LOVE TO HEAR FROM YOU! Please tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com. You're also always invited to join the This Unmillennial Life Facebook Group or connect by leaving me a voicemail.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If your trips to the gym aren't producing results, is it time to consider hiring a personal trainer? Viewed by some as a luxury item only few can afford, personal trainers can actually be a cost-effective way to ensure you're getting the most from your workouts. Today's show uncovers the reasons why a personal trainer might be a good choice and more importantly, what to look for in a personal trainer.

In this episode, I'm chatting with my friend and colleague -- Jim White of Jim White Fitness. A nationally-recognized fitness expert and registered dietitian, Jim's been a leader in the fitness industry for years and has a well-established level of expertise in this area. He shares with listeners:

• The range of prices you can expect to pay when hiring a personal trainer
• The importance of finding a credentialed professional
• Which credentials are most reputable in the fitness industry
• Why just "training" isn't where a personal trainer relationship ends and the importance of getting your trainer to write out a long-term plan

To end the show I'm giving a quick update on my own family's cord cutting experience as follow up to last week's Cord Cutting Episode.

If you've had a good experience with a personal trainer, have cut the cord OR have any feedback from a recent episode, I WANT TO HEAR FROM YOU! Please tag or message me on social media (Instagram, Twitter or Facebook) or email me at regan@thisunmillenniallife.com. You're also always invited to join the This Unmillennial Life Facebook Group or connect by leaving me a voicemail.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As a generation raised during the rise of cableTV, unmillennials may find themselves a little slower to "cut the cord" than their younger millennial counterparts. But the cost-savings and freedom of choice for channels make cord cutting appealing to many customers, no matter their age.

In today's episode, I interview Luke Buoma of Cord Cutters News and share with listeners the basics anyone needs to consider before cutting the cord, including:

• The estimated cost savings someone can expect when they cut the cord
• Benefits beyond money when you cut the cord, like portability and channel selection
• The shift in mindset to consider before cord cutting in thinking about programs versus networks
• What type of equipment is required to cut the cord, including antennas for local Live TV and streaming devices
• What sports fans can expect in terms of availability and access to Live TV

I round out this episode with some odds & ends including a follow up about Season 2 of Ozark and a new recommendation for a binge-worthy podcast, Dr. Death. I share listener feedback from both The Intermittent Fasting Episodes and The Chores Episode.

If you've already cut the cord, please tag me on social media and share your experiences! I always love to hear from fellow unmillennials what you think. You can join me and other fans of the show over at the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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We may be known these days as unmillennials, but at one time we were "latch-key" kids. And as such, most of us arrived home in the afternoons to man the fort either alone or with our siblings and very likely were met with a daily list of chores our parent or parents left for us.

So when we find ourselves deep in parenting this new iGen generation and realizing that their idea of clean up is deleting files off their phone to make room for a new game, we gotta ask... is this okay?

In today's episode on Chores, I'm owning up to my own struggle to teach my kids the value of hard work in the home and instilling in them the kind of "your contributions to this family matter" attitude that promotes self-worth and a can-do attitude. While "chores" may seem simply like a means to "get stuff done," they're actually an integral part of teaching kids to grow into self-sustaining, self-assured adults. (And yes, it doesn't hurt for mom or dad to have one less load of laundry to do as well.)

In this show, you'll be introduced to Becky Mansfield of Your Modern Family. Becky's warmth and gentle spirit are infectious and she inspires in me a desire to create a better routine for my children. Throughout the episode we discuss:

• the importance of chores
• how it may actually be worse to "do" for your kids rather than helping them learn how to "do" for themselves
• the difference between an assigned chore and a daily responsibility
• how to start a routine when you - the parent - don't really feel like doing Pinterest-worthy "chore charts"
• plus a bonus discussion about the realization Becky made about how kids do better when they're forced to turn off separate screens and actually watch TV together

I close out the show with a quick follow up discussion on an email I sent to Becky about how all of this should change/shift to accommodate busy school weeks. I also share with listeners the personal update on having to "cancel" Panera Fridays in favor of a new, quicker Friday morning routine.

(And I hope that any of you who have started your OWN routines will tag me on social media and share your routine with me directly. I'm LOVING all the ones you've already told me about! Seriously, it makes my heart sing to see these sweet family memories take shape.)

As always, you're invited to join the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

If you haven't checked out the new Fan Shop, please do! It's the only place where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As unmillennials we've lived through our share of diet crazes. We've been told what to eat and what not to eat for weight loss, heart health, cancer prevention and more.

But what if all this talk about the "what" should've really been talk about the "when"?

Intermittent fasting has taken hold in recent years as one of the most popular approaches to weight loss. But what does the research say? Is it, in fact, superior to other methods of weight loss? And is weight loss the only benefit?

In the first episode of this two-part series, I share my interviews with two registered dietitians who offer their thoughts on intermittent fasting.

You'll be introduced to Carolyn Williams, PhD, RD -- an award-winning author who stumbled into IF through a work assignment for Cooking Light Magazine. She'll share both her surprise at what the research about intermittent fasting says and briefly cover how IF easily became a part of her daily routine.

Next, frequent show guest Emily Field, RD, will summarize the take-away for us on whether or not IF is superior to other approaches to weight loss and then detail the benefits of fasting beyond weight. She'll provide more detailed insight on who fasting may and may not be a good option for.

In the second episode, I provide an account of "the other side" of the intermittent fasting conversation, based off the work of Dr. Jason Fung, a nephrologist from Canada who is championing the fasting movement online and through his books The Obesity Code and The Complete Guide to Fasting. I also provide a brief insight into a new book I'm reading that supports the benefits of "time-restricted eating", The Circadian Code by Satchin Panda, PhD. I close out the episode by sharing my experiences testing out two popular intermittent fasting protocols -- 16:8 and 5:2.

(All book links mentioned above are Amazon Affiliate links.)

In both episodes you'll hear me implore listeners to avoid intermittent fasting if they fall into a group for whom fasting isn't recommended, including pregnant and nursing moms, people under the treatment of a medical doctor for certain medical conditions and individuals suffering from a history of an eating disorder and/or who find restrictive eating to be triggering and a precursor to obsessive thoughts of food.

I close out both shows with an invitation to join the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

I preview for listeners the new Fan Shop, where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As unmillennials we've lived through our share of diet crazes. We've been told what to eat and what not to eat for weight loss, heart health, cancer prevention and more.

But what if all this talk about the "what" should've really been talk about the "when"?

Intermittent fasting has taken hold in recent years as one of the most popular approaches to weight loss. But what does the research say? Is it, in fact, superior to other methods of weight loss? And is weight loss the only benefit?

In the first episode of this two-part series, I share my interviews with two registered dietitians who offer their thoughts on intermittent fasting.

You'll be introduced to Carolyn Williams, PhD, RD -- an award-winning author who stumbled into IF through a work assignment for Cooking Light Magazine. She'll share both her surprise at what the research about intermittent fasting says and briefly cover how IF easily became a part of her daily routine.

Next, frequent show guest Emily Field, RD, will summarize the take-away for us on whether or not IF is superior to other approaches to weight loss and then detail the benefits of fasting beyond weight. She'll provide more detailed insight on who fasting may and may not be a good option for.

In the second episode, I provide an account of "the other side" of the intermittent fasting conversation, based off the work of Dr. Jason Fung, a nephrologist from Canada who is championing the fasting movement online and through his books The Obesity Code and The Complete Guide to Fasting. I also provide a brief insight into a new book I'm reading that supports the benefits of "time-restricted eating", The Circadian Code by Satchin Panda, PhD. I close out the episode by sharing my experiences testing out two popular intermittent fasting protocols -- 16:8 and 5:2.

(All book links mentioned above are Amazon Affiliate links.)

In both episodes you'll hear me implore listeners to avoid intermittent fasting if they fall into a group for whom fasting isn't recommended, including pregnant and nursing moms, people under the treatment of a medical doctor for certain medical conditions and individuals suffering from a history of an eating disorder and/or who find restrictive eating to be triggering and a precursor to obsessive thoughts of food.

I close out both shows with an invitation to join the This Unmillennial Life Facebook Group or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail or email me regan[at]thisunmillenniallife[dot]com.

I preview for listeners the new Fan Shop, where listeners can order merchandise to show off their "unmillennialness" to friends and family.

And as always, I hope you find this show helpful. If you have a show idea you'd like to hear about, let me know and submit a show idea here!

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, and Spotify. Each full-length show is also now available via ReganJonesRD on Facebook making it easier than ever to share with a friend.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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What if every moment of your adolescence could be captured in a snap? What if every thought you had as a teenager could be sent in a few thumb taps? What if as a pre-teen you'd had 24-hour-a-day, 7-day-a-week access to send a message to every single person you did or did not like in school?

With smartphones in hand, kids today are experiencing a level of constant connectedness the world has never known. Unfortunately, many experts say it's causing never before seen levels of anxiety and depression and blazing an unintended trail of life-altering digital permanence. What's a parent to do? Is occasional cell phone monitoring too much? Or not enough?

In today's episode, I'm interviewing Titania Jordan -- nationally-recognized social media, tech expert and CPO of The Bark App (affiliate link). In this episode we discuss:

• How electronic & social media usage stimulates the same part of the brain as commonly known addictive compounds and why that's a risk for our children
• The concept of digital permanence and why children need to understand its ramifications at an early age
• Options for parents who don't want to give their kids a smartphone at an early age
• Why it's important for parents to be aware of communications on their children's phone that relate to signs of anxiety, depression, suicide, predatory grooming, etc.
• The reality of "sexting" and how the receiving OR forwarding of related images could be life-changing
• Why a cell phone monitoring option like Bark.us may be a better approach than simply spot checking your child's phone

I close out today's show, as the end of Season 1, with a recap of what the This Unmillennial Life Facebook group listed as their most memorable moments from this season of the podcast.

As always, I hope you find this show helpful. If you do, be sure to share it with a friend.

If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

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He doesn't get invited to birthday parties. She says nobody wanted to sign her yearbook. He reports sitting alone most days at lunch. She can't tell you a single "good" thing that happened at school. Lessons about getting along as a kid used to be learned playing hide-and-seek in a neighbor's backyard or picking up a basketball game on the street corner. But as today's children spend more time indoors and on screens, many experts say it's hurting their development of social skills. As result, kids find themselves in emotionally tough situations and parents often don't know how to help.

In today's episode, I'm interviewing Nadine Briggs -- accomplished social educator and author of the popular book series "How To Make And Keep Friends." In this episode we discuss:

• how common anxiety and anger are in children and how it relates to their need for control
• why current "social" interactions involving social media don't equate to meaningful social engagement
• how this fact is hurting kids' ability to grow and develop necessary social skills
• why the concept of reciprocity in friendship is a challenge for kids and how they can work to overcome it
• what parents can do to move the conversation to a more productive place by focusing on "positive psychology"

I close out today's show with a brief preview of what I'll be doing with my kids this summer as I take time off from new releases of the podcast and prepare for Season 2. Specifically, I'm discussing the resources -- like printable chore cards -- I found helpful on the Your Modern Family website.

As always, I hope you find this show helpful. If you do, be sure to share it with a friend. Friends that aren't podcast listeners can now access each full-length show via ReganJonesRD on Facebook.

If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As retailers look for ways to stay competitive in providing straight-to-your-door service, grocery delivery has become a huge business. Most unmillennials may not remember the days of the milkman delivering to your doorstep, but there's a good chance we may be having milk and more delivered to our homes today.

In today's episode, I'm interviewing retail expert, Shari Steinbach, on the four most popular grocery delivery ordering services. Steinbach, who has enjoyed a 25+ year career as a registered dietitian working for supermarkets, shares:

• how common grocery delivery is becoming
• the most popular grocery delivery services
• the costs associated with each service
• the "value" of using a grocery delivery service
• how grocery delivery services do/do not offer discounts, coupons, etc
• where the future of grocery technology is headed

I close out today's show with an announcement about the ending of Season 1 of This Unmillennial Life and what I'll be doing over the summer break to prepare for Season 2. I also share an Odds&Ends follow up from last week's Skin Cancer Episode, reporting what I found when I visited Ulta to purchase one of the products recommended by Dr. Keller. (All products recommended on the podcast can be found on the Cool Stuff page of the website.)

As always, I hope you find this show helpful. If you do, be sure to share it with a friend. Friends that aren't podcast listeners can now access each full-length show via ReganJonesRD on Facebook.

If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you by Audible, who is offering a free trial and free audiobook download to This Unmillennial Life listeners who visit audibletrial.com/unmillennial.

This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Beauty experts consistently recommend staying out of the sun to prevent fine lines and wrinkles, but the risk of sun exposure over time is actually much more serious than just aging skin. As THE most common form of cancer in the U.S., skin cancer as a real health concern for unmillennial women. Today's podcast addresses why.

In today's episode, I'm interviewing Dr. Emily Keller -- a board-certified dermatologist and a fellowship-trained laser and cosmetic surgeon. She attended the University of Notre Dame and served as chief resident at the world-renowned Cleveland Clinic. In the show we answer these questions:

• How common is skin cancer for women over 40?
• When should women start getting yearly body checks by their dermatologist?
• What are the different forms of skin cancer?
• Are there any skin cancers that are benign?
• What is a woman's risk of skin cancer if she's ever used a tanning bed?
• What are the best ways to prevent skin cancer and aging skin?
• Are sunless tanners a safe alternative?

Dr. Keller also offers a helpful overview of tinted sunblocks you can get OTC that she recommends in her practice, including EltaMD, La Roche-Posay, and Colorscience. (Check out the This Unmillennial Life "Cool Stuff" page for affiliate links to those products.)

And I close out today's show by admitting that I do, in fact, own my own at home spray tanning system at home (<- affiliate link)... a fact I conveniently glossed over in a previous episode. I'm inviting you guys to let me know what you think -- good purchase OR Regan, you're crazy!?!

As always, I hope you find this show helpful and most importantly, I hope it prompts you to make an appointment to have yourself checked by your dermatologist. That's going on my to-do list ASAP.

If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group.

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you the Soyfoods Association of North America. Soy is an easy way to enjoy more plant-based foods in your diet. Visit www.soyfoods.org for more information and recipe ideas.

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn, and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Going through the motions of every day life may seem like you're a well oiled machine on auto-pilot through your day. But did you know that this unconscious flow in and out of life's events may have you bypassing some very important mindfulness benefits?

In this episode I'm interviewing Lisa Wellstead -- an Educator of Mindfulness Programs with over 13 years experience teaching mindfulness-based approaches to alleviate stress, anxiety, and pain. Her clients include Fortune 500 executives, doctors, lawyers, fire-fighters, teachers, school administrators, counselors, and others. In the show, Lisa shared with us:

• a basic overview of what mindfulness is and is not
• how mindfulness gives you more choice and allows you to be more intentional about how you're showing up in the world
• how slowing down and learning our patterns can help us make better choices
• how the practice of mindfulness has a clinical basis in treating symptoms, such as pain and stress
  • how the practice can actually provide mindfulness benefits to the brain and body
• why meditation is different than relaxation
• how people can begin to find a mindfulness practice

I close out today's show with an Odds&Ends ending to the show that expands on some recent show topics, including how you can find BeachBody videos for free on Amazon Prime, an app recommendation and a browser extension recommendation that are follow ups to last week's show (The Apps Episode) plus an announcement about how listeners can now also find full-length episodes of the podcast on my business page (ReganJonesRD) on Facebook.

If you have a show idea you'd like to hear about, let me know and submit a show idea here! Or connect with me via Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group .

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you the Soyfoods Association of North America. Soy is an easy way to enjoy a "Flexitarian" diet -- a fancy way of saying you're incorporating more plant based foods in your diet. Because of soy's versatility in recipes and heart health benefits, it's an easy addition to your diet. Visit www.soyfoods.org for more information and recipe ideas.

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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A phone used to be the thing you hoped would ring and your best friend would be on the other line waiting to tell you about her day. Now, it's your taxi service, shopping cart, yogi and to-do list. No matter what it is, there's always an app for that. The question is which ones are the best apps for your life?

In this episode I'm flying solo... or rather, giving voice to all the unmillennials of the This Unmillennial Life Facebook group who shared with me their fave "best apps" for their phones. Not surprisingly, we are a generation who has embraced technology, but we're using it in different ways than our millennial counterparts. While my "research" is just a query of friends, it dovetails with what I've found to be the case in my life and those of my friends -- we are BUSY and use the best apps to help streamline, organize, connect and maybe - if we have a minute to ourselves - entertain.

In the show I go through each of these general categories of best apps to pull out specifics of either what I've personally found helpful about an app OR what fans of the show shared with me. It's interesting to note that the biggest stand-out categories were Health/Wellness and Organization. You might say we all want to feel better and live better. I for one am glad there's an app for that.

Here are the best apps the unmillennials I spoke with rely on. I'd love to hear your faves!

Transportation:

• Park Mobile
• Uber
• Lyft
• Google Maps
• Waze
• TripIt

Health & Wellness:

• Live Health Online
• MyFitnessPal
• Meditation Studio
• YogaGlo
• Headspace
• Downdog
• Aaptiv
• Buddhify
• PowerNap
• MindBody
• Calm
• StepsApp
• Fitbit

Groceries & Food

• OurGroceries
• Grocery IQ
• Seamless
• Grocery Gadget
• Starbucks
• Panera Bread App
• Buy Me A Pie

Office & Organization

• Evernote
• Wunderlist
• PocketLife
• Cozi
• Toggl
• Todoist
• Anylist
• Genius Scan
• Scanner Pro

Money:

• Venmo
• Paypal

Photography & Edit

• Pic Stitch
• Lumen 5
• PicMonkey
• DepositPhotos
• Groovebook

Listening & Entertaining:

• Audible (affiliate link)
• Overdrive
• Hoopla
• Spotify
• Shazam
• Amazon Music

Communication:

• Grammarly
• Marco Polo

Shopping:

• Flipp
• Cartwheel
• Amazon

If your fave app didn't make my list, let me know! I'd love to connect with you online. Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, email me regan[at]thisunmillenniallife[dot]com or join the This Unmillennial Life Facebook Group . I also invite you to submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you the Soyfoods Association of North America. Soy may help prevent or alleviate some of the top health concerns of women, including heart health, osteoporosis, and menopause. Visit www.soyfoods.org for more information.

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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BeachBody may sound like the kind of program only the young, supermodel striving types should try. But the ease, affordability and workout-anywhere nature of the program actually make it an ideal choice for many unmillennials. Or at least that's what one fan of the show thinks. Today's show is her story.

In this episode I interview Julie Staley -- a talented entrepreneur, mom and newbie to the BeachBody workout program. While Julie isn't an official BeachBody coach and isn't trying to sell the program, she does believe in it and has had some exciting success with it. In this episode she shared with me:

• Why she decided to try BeachBody
• Why BeachBody ultimately turned out to be the fitness that "fit" for Julie
• The affordability of BeachBody
• The results she's had since starting BeachBody
• What role the BeachBody shakes did or did not play into Julie's success

To close out the show, I'm doing something a little different this week. I'm sharing a portion of another interview I taped with a listener of the show -- Pamela Hernandez. As a personal trainer and fellow unmillennial, Pamela has begun discussing with her clients the idea of embracing a "middle ground manifesto." Based in the notion that there IS middle ground between ninja warrior and couch potato, Pamela's middle ground manifesto is an ideal reminder that age 40+ is the perfect time to seize your health and happiness and realize that you're good enough, you deserve a healthy lifestyle, but you don't have to be perfect.

As always, I'd love to connect with you - the listener - online. Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, or join the This Unmillennial Life Facebook Group . I also invite you to submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

This week's episode is brought to you the Soyfoods Association of North America. Soy may help prevent or alleviate some of the top health concerns of women, including heart health, osteoporosis, and menopause. Visit www.soyfoods.org for more information.

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Have you ever been affected by something so bad you were willing to give up 25% of the remainder of your life IF you could be cured or find relief? That's exactly how many people living with IBS - Irritable Bowel Syndrome - feel. Today's show is about their story.

In this episode I interview Kate Scarlata, MS, RDN -- a former guest of the show and creator of the #IBelieveinyourStory campaign.

In this episode we discuss:

• What is IBS?
• How prevalent is the condition?
• The inadequate amount of funding currently allocated for IBS research
• Resources available to support IBS patients

To close out the show, I'm addressing a topic I increasingly find to be of interest to moms with school-age children -- social skills. As I prep for an entire episode dedicated to this topic, I'm sharing the first insights I've gained from an article shared with me by my friend Deanna entitled "How Can I Help My Kids Develop Better Social Skills." As kids spend more time engaging with screens and less time playing with friends navigating social norms can be a challenge. This piece offers some insight into some basic principles we as parents can follow.

If you are living with IBS, I'd love to hear from you and so would Kate. Connect online and tell your story using the #IBelieveinyourStory hashtag. Or Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group . I also invite you to submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If the phrase "home-based fitness" makes you think of DVDs and ellipticals collecting dust in the corner, you haven't met a Peloton owner. The internet-connected spin bike has reached almost cultish status in a very quick time, but is it worth the hype (and price tag)?

In this episode I interview Kim Nelson -- owner and creative director of Red Chalk Studios, a brand development, marketing and creative agency in Virginia Beach, VA. After years of a traditional gym membership, Kim found herself in need of a change that fit her busy schedule. Peloton was the answer she was looking for. In the episode we discuss:

• How a Peloton bike is different from a stationary or regular spin bike
• How Peloton as a streaming service keeps things fresh and new for its riders
• What options are available for streaming other than the live Peloton classes
• How spinning in a Peloton class offers metrics that foster competition and personal bests
• The costs associated with purchasing and maintaining a Peloton
• What Kim thinks about the quality of Peloton, both their products and their communications

To close out the show, I offer a personal invite to listeners to join the This Unmillennial Life Podcast Facebook group to discover other great podcasts and audiobooks to listen to. (I also share that Audible.com is now a sponsor of the show and is currently offering a free book download with a 30-day free trial for listeners of the show who visit http://www.audibletrial.com/unmillennial.) Lastly, I share a personal piece of feedback from listener Inessa on how much she enjoyed The Freezer Meals Episode.

If you've tried a Peloton and Liked OR Disliked it, I'd love to hear from you! You can always Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by @V8 — visit v8drinksome.com/ for more information and a coupon for $1.50 off any V8 100% vegetable juice.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Surely you've seen the ads in your Facebook feed. You know the ones -- the lady in the unassuming panties with a caption along the lines of "underwear for women who have periods." Those are Thinx panties and today's podcast gives a real-life recap of what it's like to buy, wear and wash them.

In this episode I interview Carla Birnberg -- an author, blogger and online content creator, who tried Thinx for herself and quickly realized that someone else in her home might benefit even more from the panties than her, her daughter.

In this episode we discuss:

• Why she decided to give Thinx panties a try
• How much they cost
• How they worked
• The laundering process
• How she uses them now
• How they've helped her daughter

To close out the show, I share feedback from another listener of the show who didn't find Thinx to be the answer to easy periods that they claim to be. I also end the show with a startling look at the risk of a popular social media channel many parents assume is "okay" for their kids -- Musical.ly.

If you've tried Thinx or if you have strong feelings about what apps kids should/should not be allowed access to, I'd love to hear from you! You can always Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If you've ever found yourself at 4 pm staring in your 'fridge wondering What's for dinner tonight, today's episode is the podcast you never knew you needed. Featuring one woman's well planned and expertly executed batch cooking system, we're covering a new way to maximize output in the kitchen (and into your freezer) and minimize the stress of weekly dinner prep.

In this episode I interview Mickela Mitchell -- a fellow registered dietitian and mom to two year-round athletes. Inspired by a post on Mickela's personal Facebook account, I knew immediately I wanted to learn more about how she cooks enough food at one time to get her family through three month's worth of freezer meals. In this episode we discuss how freezer meals help her:

• Save time
• Save money
• Reduce decision fatigue

Mickela also shares how she chooses which recipes to freeze, her tips for storing recipes properly in the freezer and why she thinks actually adding your meal plan to your calendar is a crucial step in the process.

To close out the show, I share how I've started implementing batch cooking and freezer meals in my own home, including the following two recipes that I easily assemble after I've done a portion of batch cooking:

Quick and Easy Gluten Free Lasagna

Chicken Florentine Lasagna

How to Improve Store-bought Alfredo Sauce

I'm also sharing a quick clip from fan of the show, Megan, who has her own helpful take on freezer meal prep.

If these recommendations resonate with you OR if you have your own meal prep strategy you think other listeners of the show would benefit from, I'd love to hear from you! You can always Find Me On Instagram, Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by @V8 — visit v8drinksome.com/ for more information and a coupon for $1.50 off any V8 100% vegetable juice.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If a friend told you her aging mother had found a new salve that eased arthritis pain in her hands, you'd be happy for her, right? What if you noticed a co-worker missing fewer days from work after trying a new migraine prevention protocol - a good thing, no? What if both of them told you the treatment involved cannabis or "medical marijuana"? Do you feel the same?

Setting aside the political nature of marijuana legalization for recreational use, today's podcast focuses on all the ways compounds derived from the cannabis plant may offer health benefits and alternative treatments for a variety of illnesses.

In today's show I interview long-time friend and colleague Janice Bissex who is also a Holistic Cannabis Practitioner. After watching her aging father suffer the side-effects of treatment for pain management late in his life, Janice began researching cannabis treatment as an alternative. Seeing first hand the benefits, she broadened her career to include education about cannabis as a therapy and is now helping clients for whom the current medical landscape has failed to provide adequate relief. In this episode we discuss:

• The important - and often overlooked - distinction between smoking pot to get high versus the isolation of specific cannabanoid compounds that offer health benefits and symptom relief, most of which are not associated with the psychotropic effects of marijuana
• The myriad of health benefits and treatment options for specific disease states that various cannabis derived compounds are used to treat
• Why people who've "tried it" using an edible and had a bad experience need to understand the metabolic challenges edibles pose and how alternative forms of deliveries - including salves, tinctures, gel caps, etc. - offer safer and more consistent dosing
• The importance of reaching out to a qualified practitioner and not simply relying on dispensary personal for help finding the right products, varieties of cannabis, etc.
• How medical cannabis is proving to be a safe and effective alternative to opioids and actually reducing opioid use in the states for which it is legal

As a cautionary part of this segment, we also acknowledge the reality that marijuana at present is still considered illegal on the federal level. Listeners who are interested in approaching its use as a medical treatment should be aware of the medical marijuana laws governing their state and of course, the policies that apply to them as an employee in their current job.

To close out the show, I re-visit one of my favorite segments -- If I Had A VCR I'd Tape This -- with a look at three programs I recommend for Amazon Prime Video subscribers: Orphan Black, Catastrophe and The Americans.

If these recommendations or this podcast in general resonates with you, I'd love to hear from you! You can either Find Me On Instagram or Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! And of course, thanks for subscribing. If you enjoy the show, please leave a review! And if you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Feeling sluggish and tired may seem like a run of the mill complaint for unmillennials working long days and having sleepless nights. But what if it's more than just routine fatigue? What if there's a problem with your thyroid?

Today's podcast answers the call from a listener of the show who requested an episode on thyroid health. Featuring two dietitians who are experts in thyroid treatment and culinary nutrition, the show covers everything from why thyroid issues seem to plague women after childbirth to why experts recommend elimination diets to get to the root cause of some thyroid issues. In my first interview, I speak with Lisa Markley, co-author of The Thyroid Cookbook (<- affiliate link). We discuss:

• Lisa's history of being diagnosed with Hashimoto's
• The role that the thyroid gland plays in our overall health and metabolism
• What "red flags" women might look out for that signal a thyroid issue
• The challenges women often face in getting their medical doctor to treat thyroid conditions
• The importance of being your own healthcare advocate if you suspect a thyroid problem
• Lisa's favorite recipes from her cookbook

Before closing out this segment, I also share what my dietitian friend, Danielle Omar, shared with me about the protocol she uses in her practice to help women detect what foods may be at the root cause of their underlying inflammation related to hypothyroidism.

To close out the show, I take a timely look at one of my favorite beauty products/routines for this time of year as the weather warms -- self-tan. I provide insights shared to me via Facebook and specifically recommend the following products (some of these links may be affiliate links):

• Jergen’s Natural Glow Wet Skin Moisturizer
• Tan Physics
• Rodan+Fields Self-Tan Mousse
• St Tropez Application Mitt
• St Tropez Mousse
• St Tropez for Face
• Versa Spa
• Mystic Tan
• Maximist Lite Spray Tan (for home)

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Find me on Instagram or Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Today's podcast truly is a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by @V8 — visit v8drinksome.com/ for more information and a coupon for $1.50 off any V8 100% vegetable juice.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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With one out of every 68 children in the U.S. having an Autism Spectrum Disorder, the likelihood is high that you and your children know a family who has received this diagnosis. And while you may know some things about the suspected causes and some of the current research around Autism, how much do you really know about supporting these families, being a better friend or simply being more considerate with your actions and words?

Today's podcast features friend of the show, Deanna Segrave-Daly. Outside of her title as registered dietitian and food blogger, Deanna is "Mia's Mom." Mia was diagnosed with autism before age 3 and for me, learning about her struggles and successes has actually taught me a number of things about being a better parent to my own children. In this episode we discuss:

• How to explain Autism to your children
• Why finding commonality is a concept that resonates with children
• How "social stories" can be valuable for all children suffering from anxiety over certain situations
• The "what to say and what not to say" to parents of children living with Autism
• Deanna's recommendation for fave Facebook accounts to follow: Diary of a Mom and Special Books by Special Kids

To close out the show, I briefly address the quirky phenomenon that is "internet feedback" or more specifically, the propensity of people to leave negative feedback and not positive feedback. I offer a small plea to listeners of this and other podcasts to please, leave a review if you can. Your feedback is important and valued (and a real pick-me-up when it's positive)!

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Today's podcast truly is a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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The Jetsons told us growing up that the future of our car experience was up in the air, literally. And while that day may be coming, in the year 2018 the biggest change we've seen in how people get from place to place has to be the overwhelming popularity of ride-sharing apps, like Uber.

Today's podcast features Uber Chronicles author, Jessie Newburn. Jessie started driving for Uber after a period of professional set-backs just to get some momentum going in the right direction. What the experience has offered her is a whole new perspective on the unique social opportunity inviting someone unknown into your car offers. In this episode we discuss:

• The basics behind "What Uber Is"
• Why she first became a driver
• Why she first decided to write a book about her experiences as an Uber driver
• The Pros/Cons of the Uber rating system
• Tips on how to be a better Uber rider

To close out the show, I briefly address the reality that Uber - like other ride sharing services and taxis for that matter - does still pose some safety risk, so users should be knowledgable of those before they sign up. I share safety tips that I follow and the ones that Uber recommends on its site.

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! This is the podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by @V8 — visit v8drinksome.com/ for more information and a coupon for $1.50 off any V8 100% vegetable juice

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As unmillennials, choosing a "protein powder" used to mean choosing between vanilla or chocolate Carnation Instant Breakfast powder. But walk down the supplement aisle of your local supermarket and you may wonder if you're actually in a bodybuilder's kitchen. Mega-jars of protein powders have gone mainstream, but do you really know if any of these powders are for you, what benefits they offer or how to choose one?

Today's podcast features frequent show contributor, Dr. Chris Mohr, a nationally-known nutrition and fitness expert who has been helping women understand the importance of protein in their diets for years. Today he's back with me to discuss:

• Current protein recommendations for women per meal
• Benefits of consuming recommended amounts of protein per meal
• How protein powders fit into these protein recommendations
• The differences between various protein powders -- including whey, casein, soy, pea protein and more
• A clarification about soy myths and reassurance that soy protein powders can be a healthful option for individuals who want an alternative to milk-based protein (I also offer a disclaimer that while the research Chris shares is not sponsor-related, he and I both attended a sponsored conference recently where this research was presented. Our attendance was partially sponsored to attend this conference.)

To close out the show, I share a quick recap of a New York Times article I shared recently in the This Unmillennial Life Facebook group on the naming recommendations of the next generation behind millennials. And lastly, I preview a discussion happening in the group about all the different "millennialisms" we DON'T care for (spoiler: "AF" and "Adulting" are hot button no-no's in the unmillennial world).

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! This is the podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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When real life finds its way onto your TV screen at night, how accurate does the portrayal feel? The hit show every unmillennial seems to be talking about - This Is Us - touches at issues that hit close to home. But for one foster parent, the storyline of Randall's family's choice to become a foster family missed the mark.

Today's podcast features foster parent, Elana Natker. Elana approached me a few months ago as a fan of the show wanting to share her story of how disappointed she was in the way This Is Us has handled the foster parenting story. With more than 428,000 children living in foster care in the U.S. alone, it's important to tell the foster parenting story, beyond primetime TV. On the show we discuss:

• How the storyline on foster parenting is presented on This Is Us
• How a real-life foster parenting experience differs from what's shown on TV
• How a family might come to the decision they want to become a foster family
• What "respite care" is in the foster parenting framework and how it might be a fit for some families
• What happens when a foster parenting situation isn't a good fit
• How people who might be interested in considering foster parenting can get involved

To close out the show, I share a quick preview into the future of self-driving cars or perhaps, more importantly how GenX is not having it... yet... and also give a quick recap of the things fans of this show DO love about This Is Us.

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! This is the podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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A digital society with no mail and no clutter may be the stuff millennials dream of. But the reality for many unmillennials is we're still drowning in a sea of our own stuff. Having spent years accumulating the day-to-day goods that make up a 40- to 50-something life, GenXers now find themselves at a crossroads of wanting more order while living an otherwise unordered life.

Today's podcast features a leading expert on all things organizational, Lisa Woodruff. Lisa is a home organization expert, productivity specialist, and author of The Mindset of Organization, Take Back Your House One Phase at a Time, and How ADHD Affects Home Organization. She believes organization is not a skill you are born with, but rather is something that is developed over time and changes with each season of life. Lisa has helped thousands of women reclaim their homes and finally get organized with her practical tips, encouragement, and humor through her blog and podcast at Organize365.com. On the show we discuss:

• The phases of getting organized and how the calendar plays into getting started
• What makes unmillennials unique in their challenges to get organized
• How a simple box can be a game changer in managing mail and papers in your life
• Why organizing rooms by function is the key to staying organized
• How Lisa's 100 Day Home Organization Program (<- affiliate link) helps enrollees go day-by-day throughout their home to finally get organized

To close out the show, I'm sharing a detailed recap of how I managed to avoid jetlag and get a good night's sleep on the plane overnight on a recent work-related trip to Europe. And I wrap up the show with a fun little voice mail message from Pamela, a fan of the show.

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Just this last week a listener shared with me that this podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If checking your heart rate is something you only have done at an annual check-up, maybe it's time to look into the "theory" behind one of the nation's hottest fitness brands -- Orangetheory.

Grounded in research that shows the "after-burn" effect of high-intensity, cardio-blasting workouts (read: high heart rates), Orangetheory promises "strength, more energy, and more life." But does it live up to its promises?

Today's episode features Katy Widrick -- group fitness instructor, multi-media producer, blogging genius and personal friend of the show. Katy has made Orangetheory a dedicated part of her fitness journey and is sharing with listeners why. In the show, we discuss:

• The premise behind the "zones" of Orangetheory workouts
• Why the class is so much more than a "cardio" class
• How the class is structured and how newbies can best orient themselves the first time they go
• Why Orangetheory is so effective in a short amount of time, but not the place to chat with friends
• What it feels like to gain functional fitness as a working mom to two small children
• Why Orangetheory is customizable for every level, but not for the casual fitness seeker. It's serious business.

To close out the show, I'm sharing a few updates and follow-ups to The Eyelashes Episode.Our most popular episode to date, this show continues to live beyond the podcast on the This Unmillennial Life Facebook Group .Through that group I learned about an alternative to prescription serums -- castor oil (<- affiliate link). I also share my experience trying out another "over the counter" (read: buy it easily online at Amazon <- affiliate link) eyelash growth serum, GrandeLASH-MD.

If you've been listening to the show for a while or are a new listener and have thoughts about what you like/don't like, I'd love for you to share them with me through this very brief LISTENER SURVEY. Thanks for your feedback!

And as always, you can either Tweet Me @ReganJonesRD, leave me a voicemail, join the This Unmillennial Life Facebook Group OR submit a show idea here!

Thank you for listening and sharing with a friend! Just this last week a listener shared with me that this podcast feels like a chat between friends. Please tell a friend about the podcast so she can listen in, too!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Search the hashtag #lululemon on Instagram and you'll find nearly 2 million posts of women all over the world showing off the beloved brand in their personal pursuit of fitness. But what do you not see? Any women wearing the brand who are larger than a size 12.

Experts estimate the number of overweight women in America as being 40% of the population. Yet brands like Lululemon - a brand that describes itself as "born from a love of daily sweat" - seemingly don't want women of a certain size to actually sweat in their clothing.

Today's episode tells the story of Amy Edwards - a forty-something Westpoint grad and working mom - who decided to start a fitness journey only to find that fitness brands and retailers simply didn't offer clothing in her size. After disheartening store visits and formal complaints to corporate offices, Amy finally began to notice a small change in the retail landscape, but she says there's more that needs to be done. In the show, we discuss:

• What prompted Amy to start her fitness journey
• When she first realized that fitness fashion didn't offer many, if any, options at her size
• What it was like to visit Lululemon in hopes of being able to buy this much loved fitness brand
• What she found as options for her size at stores like Athleta, Dick's Sporting Goods, Target and Academy Sports
• What Amy did to encourage her local retailers to larger carry sizes
• What she recommends other women do in their area

To close out the show, I answer a recurring question that's come up after The Poop Episode -- how many Metamucil fiber cookies/wafers do I eat each day and when I'm traveling. And next, I break down the basics of "How to Start Watching Star Wars Now With Your Kids?" (Spoiler: the reading order I recommend in the show based on "expert" opinion is 4, 5, 2, 3, 6, 7, 8.)

Last, I ask listeners of the show to be sure to send me show topic ideas for the future either by Tweeting Me @ReganJonesRD, leaving me a voicemail, joining the This Unmillennial Life Facebook Group OR submitting a show idea here!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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We've all heard that it's important to save for a rainy day. But what about saving for the many sunny days, weeks, months and years you hope to enjoy after retirement. Financial experts say the best time to start that saving process was yesterday. But for GenX unmillennials, there's still time to start today.

In today's episode of the podcast, I interview Scott Greenberg, a Certified Financial Planner, to discuss the aspects of risk management and wealth accumulation that are most important to our generation. We cover:

• Why financial planning NOW is so important for GenX and other unmillennials
• When is the best time to make financial planning a priority
• What constitutes risk management, including Long Term Disability Insurance, Life Insurance and Long Term Care Insurance
• Ways to easily calculate a starting number for amount of Life Insurance needed
• The difference between "risk management" planning and planning for "wealth accumulation for retirement"
• The red flags everyone should look for in terms of their financial planning investments
• What should families who are strapped for cash do when there doesn't seem to be any money to save for the future?
• How our generation differs from our parents and grandparents in terms of our responsibility to save for retirement

To close out the show, I take a turn to a completely different (and less stable) investment -- Bitcoin (or more generically, cryptocurrencies.) Sharing my very basic understanding of Bitcoin, I give listeners a preview into how it works, why they need to know about it and how Bitcoin owners can tap into its value for purchase (with a bonus cautionary tale of the volatility of Bitcoin.) To provide me feedback on Bitcoin, Financial Planning for GenX or simply share a topic idea for the show, listeners can Tweet Me @ReganJonesRD, leave me a voicemail OR join the This Unmillennial Life Facebook Group and let me know what you think!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne,Libsyn and Spotify.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Poop. We all do it. We all know what it is. But what does YOUR poop actually say about your overall health and well-being? Today's episode unapologetically answers all those questions about your daily (or not?) visit to the bathroom you've been too afraid to ask.

Featuring New York Times best selling author (<- affiliate link) and registered dietitian Kate Scarlata, we're discussing the number one things you need to know about number two. In the show we discuss:

• Why poop is an overall indicator of health
• What is "normal" poop
• Why both constipation and diarrhea have health implications, beyond simply the discomfort
• Where people should turn if they have concerns about the quality of their bowel movements
• What are the various fiber sources that can both help (or hurt) digestion, including Metamucil and chicory root (inulin)
• The balance between feeding probiotic bacteria with prebiotic fibers just what they need or so much that it causes you discomfort
• The real facts behind fecal transplants and who they're most effective for
• What you need to know about the colors of poop

To close out our interview, Kate discusses her new book devoted to the low-FODMAP diet and previews her new "I believe in your story" campaign, which not only raises awareness of the issues around irritable bowel syndrome but also aims to raise funds for IBS research. To wrap up the show, I recount one of my more unmillennial embarrassing moments fighting technology while I hosted a recent Facebook LIVE. And lastly, I offer up two new shows I'm interested in on Netflix and ask for audience input on whether or not they would make the list for my "If I had a VCR I'd tape this" segment. Listeners can Tweet Me @ReganJonesRD, leave me a voicemail OR join the This Unmillennial Life Facebook Group and let me know what you think!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If you're an unmillennial you've been having periods more years than you probably care to remember. So what in the world could a podcast tell you that you DON'T know about your menstrual cycle? How about the fact that you actually burn more calories after ovulation OR that right after your period may be the best time to try for a new PR in your fitness routine?

Today's episode of the podcast features an interview with registered dietitian, nutrition coach and flexible dieting expert, Emily Field. In the episode, we discuss:

• How Emily and I started working together
• Why I'm trying out macro tracking that correlates with my menstrual cycle
• How the hormones estrogen and progesterone, which change throughout the month, affect fitness, coordination, hunger, mindset and more
• What these changes mean in terms of the exercises you choose in both your follicular phase (the beginning of your cycle) and the luteal phase (the end of your cycle)
• The increase in calories metabolized at the end of your cycle and why the types of foods you eat might need a shift during this time

To wrap up the show, I recap a recent NBCNews.com article that details "Why the Future is Female" and give my own thoughts about what this message means in terms of inspiring and empowering us as women after age 40. I invite all guest of the show to Tweet Me @ReganJonesRD and tell me why YOU think the #FutureIsFemale. Or you can leave me a voicemail OR join the This Unmillennial Life Facebook Group and let me know what you think!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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From concerns about saying the wrong thing to not knowing how to help, you may find yourself feeling completely inadequate when faced with knowing someone who has been diagnosed with a terminal illness. This episode of the podcast touches on that possibility and most importantly, shares a personal account from Maggie Van Duyn of what life has been like after her being diagnosed with Stage IV Breast Cancer in her late 30s.

In the show Maggie shares:

• A brief account of her diagnosis
• What types of things friends can do/say that are helpful in a trying time like the days surrounding a new diagnosis
• How friends can better navigate conversations about terminal illness around children
• Why it's important for people to reach out with compassion and caring, even when paralyzed with fear they'll say the wrong thing
• How being "left out" is one of the more hurtful parts of living with illness

I close my interview with Maggie as she shares the story of her Cancer Card initiative through her site, Maggie's Bright Side. Maggie's ability to manage life with illness, through treatment, while parenting and on top of it start a benefit for fellow cancer patients in Vermont is nothing short of amazing and all to inspiring.

Before I wrap up the show, I share a few tips from a recent article by Foodlet that my friend Sally of Real Mom Nutrition shared on her Facebook page. The post offers ideas for families to give back in their communities during the holidays, with a special discussion on the importance of giving to food banks.

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Or provide me feedback by leaving me a voicemail OR joining the This Unmillennial Life Facebook Group.

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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As unmillennials we’ve come a long way since the days of leotards and legwarmers. And while group fitness has evolved over the years, one thing remains true — the best fitness routine for YOU is the one you’ll actually do, consistently, and love.

I’ve shared on the show that my personal choice for fitness is BodyPump. today, I’m taking time to explain why. In this episode of This Unmillennial Life, I’m geeking out on all things BodyPump related with my friend, fellow food blogger and BodyPump instructor, Katie Webster. In the show we discuss:

• How Katie started attending BodyPump classes a decade ago and why she is still going (and teaching) today
• What the “rep effect” is and why BodyPump recommends it as a way to build strength
• What to expect in a BodyPump class, including music, timing, tempo and weight selection
• The importance of choosing weights that challenge, but don’t compromise form

Following my interview with Katie, I share what Chris Mohr, PhD, RD, a frequent contributor to the show, shared with me as to his thoughts on BodyPump. Specifically, Chris addresses the notion that group fitness can be a big benefit of BodyPump and why continuing to add weight and challenging yourself is the key to strength gains in the class.

To wrap up the show, I share a few finds from LesMillsOnDemand to help you with either your own personal fitness quest at home and/or helping your kids get moving more.

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it’s the kind of podcast you want to tell your girlfriends about. So if you haven’t done that, please share!

Or provide me feedback by leaving me a voicemail OR joining the This Unmillennial Life Facebook Group.

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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There are no shortages of food blogs and magazine covers promising spectacular menus and dishes for your Thanksgiving meal, but what if staying in the kitchen all day is the last thing you want to do?

Kids want your attention, parents and relatives complain of never seeing you and all you want is a break from all the frenzy. If this sounds all too familiar, today's episode is the holiday helper you never knew you needed.

On today's episode of This Unmillennial Life, I'm chatting with Kathleen Phillips, author of Magic Cakes (<- Amazon affiliate link) and the food blog, GritsandGouda, as she shares her favorite shortcut cooking tips for the holiday season. In the episode, Kathleen discusses:

• How you only need 2 ingredients to make Southern scratch biscuits
• Why her caramel frosting is fail-proof
• Whether boxed cake mixes make the cut in her kitchen
• How to make easy clean-up of roasting your Thanksgiving turkey
• Where to find an extra warming-oven (spoiler: a kitchen remodel isn't the answer)
• Other ways to make old-fashioned holiday treats with new-fashioned convenience

In the show, Kathleen also teases a few of her favorite recipes from her food blog that would make excellent (and easy) additions to your holiday menu:

• Cheater Caramel Icing
• Magic Cake Sticky Toffee Pudding
• Dulce de Leche 2 Ingredient Ice Cream
• Easy Chocolate Truffle Tart
• 2 Ingredient Biscuits from Scratch
• Microwave Peanut Brittle
• Broccoli Cheese Cornbread
• Cookies 'n' Cream Fudge
• Microwave Pistachio Cranberry Brittle

To wrap up the show, I am previewing three of my favorite apps that help you connect with family, preserve memories and lastly, shave a little time listening to your favorite podcasts.

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it's the kind of podcast you want to tell your girlfriends about. So if you haven't done that, please share!

Or provide me feedback by leaving me a voicemail OR joining the This Unmillennial Life Facebook Group.

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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If you have days where you're not sure who needs your help more -- your kids or your parents, you know you're an unmillennial.

Today's episode of This Unmillennial Life scratches the surface on a topic that runs deep with both emotional responses and tactical requirements, the role of becoming caregiver to aging parents. For many unmillennials, but now is the time to begin the conversations around what our parents have planned (or not planned for) as they age and need additional help.

In the show I interview Elizabeth Ward, MS, RD as she shares a personal account of what it was like to transition to becoming the caregiver for her mother prior to her death. In the episode, Liz shares:

• The events that led to her mom needing full-time care
• How she found services to support her mom's desire to stay at home
• The financial impact of in-home care
• The need to discuss wishes ahead of time
• Why people should get comfortable having the uncomfortable conversations
• How email and texts can take away some of the barriers to discussing these topics
• Resources she found helpful, including (affiliate link->) A Bittersweet Season and MindingOurElders.com.
• The importance of taking care of the caregiver

I wrap up this portion of the show by providing some additional resources I found online related to caring for an aging, and specifically note the valuable links available via the Caregiver Action Network.

To end the show, I discuss whether or not my distaste for mail and lack of commitment to sending cards is an unmillennial trait, a more-millennial phenomenon OR simply my own personal quirk. You be the judge and let me know what you think!

As always, thank you for listening, subscribing and sharing with a friend! Listeners tell me it's the kind of podcast you want to tell your girlfriends about. So if you haven't done that, please share!

Or provide me feedback by leaving me a voicemail OR joining the This Unmillennial Life Facebook Group.

Thanks for subscribing. If you enjoy the show, please leave a review!

Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.

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Magazine covers may tout the importance of protein for weight loss, but what if the benefits go far beyond that?

Today's episode of This Unmillennial Life uncovers why protein as we age (starting as early as our 30s!) is so important to maintain lifelong health and independence, plus covers one of the more common quick-to-grab protein options -- protein bars -- and identifies the best choices.

In the show I interview Chris Mohr, RD, PhD (Don't miss the interview I did with Chris in The CrossFit Episode) and Jessica Crandall, RD, CDE, AFAA. We discuss:

• The importance of eating protein throughout the day
• How much protein to aim for at each meal
• What an adequate serving size of protein looks like
• Why some protein bars may be glorified candy bars
• What you should look for on the label when choosing a protein bar
• What ratio of protein to calories makes up a good protein bar choice
• How choosing low-calorie foods (like low-calorie nut milks) may seem like a good idea but is actually hindering your ability to get enough protein
• What ingredients to look for on the labels of protein bars that make them a good or not-so-good choice
• Whether or not protein bars are safe choices for kids

I close out this week's show with my personal recommendations for 4 protein bars I like and recommend (which include ALDI Elevation Mint Chocolate bars, Think Thin Brownie Crunch, Pure Protein Salted Caramel and Rx Bars). I also discuss my thoughts on Quest protein bars. (Spoiler: I'm not a fan of Quest personally for taste and digestibility, but know many people love it so I recommend it as one you may want to try.)

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Until next time,

~Regan

Never miss another episode! This Unmillennial Life is available each week via iTunes,NPROne and Libsyn.

This week’s episode is sponsored by HealthyAperture.com — the web’s first and only dietitian-curated recipe discovery site.

Musical support provided by Ben Williams at Kudzu Studio. Website support provided by Katy Widrick at MakeMediaOver.com. Additional support provided by Robin Plotkin of RobinsBite.com.