Perfectly Imperfect Journey to Health: Recent Episodes
Jolene Abercromby
Do you get indigestion often? Stuffy or itchy after eating sometimes? Are you bloated, tired, and stressed to the point you don’t think you are anymore? Did you, like me, fight your weight for the majority of your life? The time to take care of yourself is now by focusing on your body's current needs. Coming to you with tips on improving metabolism, gut health, histamine issues, digestive problems, and insulin.
In this episode, I share my personal struggles with weight loss and how I realized that I was using my extra fluff as a way to hide from being visible and vulnerable. I talks about unwanted attention from men and others, and how I sabotaged her own progress whenever I got close to her goal weight. I then explains why focusing on the scale is not the answer, and why holistic health is the key to happiness and confidence. I invite you to join me on this journey of ditching the scale and focusing solely on your health. If you are ready to stop hiding behind your fluff and embrace holistic health, this episode is for you.
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I sat down with my friend Aimee Gallo to talk about nuances in the health and wellness space and it morphed into a conversation that challenges conventional diet wisdom and explores the ever-changing landscape of food and health. Aimee has 20 years of clinical experience in holistic and functional nutrition and 30 years of study. This conversation was on fire
We talked about
- The nuances of diet and nutrition
- The evolution of influencers and the changes we see them making in the diet world
- The cyclical nature of diets and eating habits
- The differences of a healing diet and a healthy diet
You can find Aimee
Website: Vibrancenutrition.com
Podcast – Blasphemous Nutrition on all players: https://podcasts.apple.com/us/podcast/blasphemous-nutrition/id1724482792
Instagram: https://www.instagram.com/vibrancenutrition/
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In this episode I talk about the fear of food and toxins that many people have in the health and wellness space. I dive into why fear has no place in holistic health and wellness, and how it can actually make you sicker and more stressed. I share some tips on how to overcome the fear of food and toxins, and how to make the best choices for your health and budget. Encourages you to listen to your body and see how different foods affect you, rather than following the fear mongering of others. Some of the key takeaways are:
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Fear of food and toxins can stem from removing certain foods or food groups to heal your body, or from being exposed to too much information and misinformation about the dangers of certain foods or substances.
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Fear is detrimental to your health, as it can cause inflammation, stress, and anxiety. It can also prevent you from enjoying the foods that nourish your body and soul.
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You can overcome the fear of food and toxins by doing the best you can within your budget, buying the best quality food you can afford, and making small changes as you go along. You don't have to be perfect or avoid everything that is not natural or organic.
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You can also overcome the fear of food and toxins by listening to your body and seeing how different foods affect you. You can reintroduce foods that you removed while healing, and see if they cause any negative symptoms or reactions. You can also experiment with different foods that are in season, and that you like and enjoy. You don't have to follow the rules or opinions of others, as your body knows best what it needs and wants.
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Do not fear food, as it is meant to nourish your body, mind, and soul. Food is not the enemy, but a friend and ally. Enjoy it and appreciate it, and don't let fear ruin your relationship with food.
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In this episode, we dive into how your gut microbiome affects your metabolism and your overall health. You will learn:
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What your gut microbiome is and how it helps you digest food and extract nutrients
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How your gut microbes produce short chain fatty acids, regulate inflammation, process fats, and metabolize bile acids, and how these impact your energy expenditure, weight management, and risk of metabolic disorders
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How your gut communicates with your brain through the gut-brain axis, and how this influences your hunger, fullness, and insulin signals
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How to optimize your gut health by eating a variety of real foods, especially fruits, vegetables, fermented foods, and omega-3 fatty acids, and staying hydrated
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Why you should look at your body as a whole and not micromanage different parts or symptoms
Listen to this episode to discover the intimate relationship between your gut and your metabolism, and how you can reclaim your health by nurturing your gut microbiome.
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In this episode, I talk about the fascinating and beneficial bacteria Akkermansia, which lives in the mucus layer of our intestines and helps maintain a healthy gut barrier.
I discuss
- the many health benefits of Akkermansia
- the best dietary and lifestyle strategies to support your Akkermansia levels
- how it is made
- how to supplement
Tune in to learn how to nourish your Akkermansia and enjoy its health benefits.
Shop for Akkermansia and other supplements at a 15% discount - https://us.fullscript.com/welcome/holistichealthmadesimple
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Blood sugar balance is not only a concern for people with diabetes or prediabetes. It also affects your energy levels, inflammation, weight, and overall health.
In this episode, I talk about the big picture of blood sugar control and how it impacts your body's physiological functions. She also gives you some practical tips on how to balance your blood sugar with a 30 30 30 diet, which consists of 30% protein, 30% carbohydrates, and 30% fat. She also shows you how to build a plate that prioritizes protein, fiber, and healthy fats, and limits starchy and sugary carbs. By listening to this episode, you will learn:
- What blood sugar regulation means and why it's important for more than just diabetes prevention.
- How unstable blood sugar levels can cause energy roller coaster, inflammation, and other health issues.
- How to balance your blood sugar with a 30 30 30 diet and how to adjust it according to your personal choice and needs.
- How to build a plate that supports your blood sugar control and health goals.
- How to think long term and make choices that will help you be healthy and mobile as you age.
Related Episodes
https://holistichealthmadesimple.com/glucose-rollercoaster/
https://holistichealthmadesimple.com/blood-sugar/
How to Build a Plate FREE guide -
https://holistichealthmadesimple.com/how-to-build-a-healthy-plate/
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Caregiving is a difficult and rewarding role that many people find themselves in at some point in their lives. Whether it's for a parent, a spouse, a child, or a friend, caregiving can take a toll on the physical, mental, and emotional health of the caregiver. That's why it's so important to have support, resources, and strategies to cope and thrive as a caregiver.
In this episode, I interview Danae, a yoga instructor and a caregiver for her father who has been diagnosed with three different cancers. We talk about the challenges and joys of caregiving, the importance of self-care, and the lessons we have learned from their experiences. Danae shares how she balances her life while caring for her father, how she copes with grief and guilt, and how she uses laughter, yoga, and podcasts to stay healthy and happy. She also gives some advice and encouragement for anyone who is new to caregiving or struggling with it. Danae and I also discuss the role of siblings, doctors, and neighbors in the caregiving journey, and the value of communication, boundaries, and acceptance.
This episode is a heartfelt and honest conversation that will inspire and empower anyone who is a caregiver or knows someone who is. It will also give you some tips and tools to take care of yourself and your loved ones in the best possible way.
Where to find Danae:
Website: https://www.danaerobinett.com
Instagram: https://www.instagram.com/danaerobinett/
More info on the amazing retreat: https://www.danaerobinett.com/galapagos
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Ever pondered the "why" behind your health, wellness, and weight loss journey? In this episode, I dive into the significance of understanding the purpose behind our actions. From the overarching "why" of embarking on the journey to the smaller, intricate "whys" of individual choices, we unravel the importance of clarity in our motivations.
You'll learn:
- Why having a clear "big why" (your ultimate health goal) is essential for long-term success.
- How to question the "why" behind trendy health tips and hacks.
- Why focusing on building a healthy foundation (diet, sleep, stress management) is more important than quick fixes.
- How to take charge of your health by understanding how your body reacts to different foods and activities.
This episode is for you if:
- You're feeling lost or unmotivated on your health journey.
- You're unsure if the health tips you're following are actually beneficial.
- You want to take a more personalized approach to your health and wellness.
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In this enlightening episode, I am joined by Helen Mallaburn, a Hashimoto’s and thyroid specialist, who shares her personal journey with Hashimoto’s, hypothyroidism, and other autoimmune conditions. Helen’s health journey began when she was gifted nutritional therapy sessions for her 40th birthday, which sparked a transformation in her health and life.
Helen discusses the importance of digging deeper into nutrition to understand its impact on our health. She shares her experience with medication, explaining how it kept her alive but didn’t provide the quality of life she desired. This led her to explore the world of nutrition and research, buying books on Hashimoto’s and thyroid conditions, and reading research papers.
Helen’s turning point came when she switched to an anti-inflammatory diet. She saw significant improvements in her symptoms, including the disappearance of her 20-year-long insomnia within three weeks. This change also positively impacted her energy levels, mood, and gut health.
This episode is a must-listen for anyone struggling with Hashimoto’s or other autoimmune conditions, or anyone interested in the power of nutrition to transform health. Join us as we delve into the often overlooked aspects of thyroid health and learn how to take control of your wellness.
You can find Helen
www.helenmallaburn.com
www.facebook.com/groups/hashimoto'snutritionandhealth
www.instagram.com/helenmallaburn
5 Day Challenge - Balancing Blood Sugar for Weight Loss
https://www.subscribepage.com/balancing-blood-sugar-for-weight-loss-free-challenge_april2024
Free Gut Health for Improved Energy Masterclass
https://youtu.be/Pgay8wNpbGU?si=YZ7wOF85xnwTrWWb
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In this episode, I dive into the age-old debate: moderation vs. abstinence in diet and health. Have you ever found yourself torn between which approach is best for your well-being? I'm here to unravel the complexities.
Exploring moderation and abstinence, we first define these terms to understand their implications on our dietary habits.
We navigate through the noise of conflicting information and personal beliefs to shed light on the nuances surrounding these dietary practices. Drawing from the experiences of those grappling with eating disorders, we uncover the psychological complexities intertwined with food choices.
But let's clear the air: seeking help for eating disorders is crucial, and it's okay to reach out for professional support. Beyond the realm of nutrition, mental health plays a pivotal role in fostering a healthy lifestyle.
As a nutritional therapy practitioner, I emphasize the importance of nourishing our bodies with wholesome foods. While indulgence can be part of a balanced lifestyle, it's essential to discern what serves our health goals.
Beyond dietary choices, we touch upon other health modalities, such as exercise and fasting, emphasizing the importance of approaching them with mindfulness and purpose.
In essence, whether we choose moderation, abstinence, or a blend of both, it's vital to prioritize our health both physical and mental. Our bodies are unique, and honoring their needs requires honesty and self-awareness.
Join me on this journey to uncovering a holistic approach to health—one that nourishes both body and mind. And remember, the path to wellness begins with understanding and compassion for ourselves.
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Join me as I dive into the intriguing world of health and weight. In a recent post, I sparked a conversation with the statement 'weight does not equal health, only health equals health.' The reactions were varied, but it's time to clear the air and understand the essence of this statement.
In this episode, I break down what it truly means when we say weight doesn't equate to health. Losing weight isn't the ultimate goal; achieving optimal health is. We explore the metabolic markers that indicate internal health and delve into the significance of maintaining a healthy waist circumference, normal blood sugar levels, and ideal triglyceride to HDL ratios.
But before we jump into the nitty-gritty of metabolic health, let's go back to basics. I emphasize the importance of whole foods, adequate protein intake, regular physical activity, quality sleep, stress management, and hydration. These fundamentals lay the foundation for a healthy lifestyle, paving the way for sustainable weight loss and overall well-being.
It's crucial to understand that being healthy encompasses more than just a number on the scale. We must prioritize internal health markers to truly thrive. So join me as we navigate through the complexities of health and weight, aiming not just for a number but for holistic well-being. Because remember, weight does not equal health – only health equals health.
Related Episodes -
https://holistichealthmadesimple.com/weight-as-a-symptom/
https://holistichealthmadesimple.com/eat-real-food/
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This podcast episode explores the world of probiotics and gut health. It debunks some common myths and offers alternative approaches to nurturing your gut microbiome.
Here are the key takeaways:
- Rethink routine probiotic supplementation: Extensive research on the effectiveness of daily probiotics is lacking. They may even disrupt your gut flora if taken for long periods.
- Variety is key: If you choose probiotics, cycle through different strains to avoid imbalance.
- Fermented foods are superstars: Include fermented foods like yogurt, kimchi, and sauerkraut in your diet for a wider range of beneficial bacteria and metabolites.
- Skip the heated stuff: Heat destroys the probiotics in fermented foods.
- Limit sugar intake: Sugar feeds the bad bacteria in your gut, so focus on whole fruits instead of juices.
- Fiber is your friend: Fiber helps nourish your existing gut bacteria.
This episode empowers you to make informed decisions for your gut health and achieve a healthy, balanced microbiome.
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Feeling overwhelmed by conflicting nutrition advice? This episode cuts through the confusion surrounding protein and heart health. We debunk a recent study claiming high protein diets cause cardiovascular disease, revealing the flaws in its methodology.
Protein isn't the villain it's sometimes made out to be. Dive deep into the science-backed benefits of adequate protein intake, including:
- Building and maintaining muscle mass for improved insulin sensitivity, bone health, and mobility as we age.
- Supporting weight loss by keeping you feeling fuller for longer and boosting the thermic effect (the calories burned during digestion).
- Providing essential amino acids crucial for building and repairing tissues, making enzymes and hormones, and supporting overall health.
Learn how to navigate conflicting information and craft a healthy diet that includes adequate protein. Discover the truth about protein and your heart – it might just be the secret weapon you've been missing for a strong, healthy you.
So ditch the panic and tune in! This episode empowers you to make informed choices about protein and take charge of your health.
Studies mentioned:
https://drive.google.com/file/d/17dScFq0ws-fwnq8DAKEtINDMS_BMFQZf/view
https://www.sciencedirect.com/science/article/pii/S240545772400038X
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Are you feeling lost in the sea of influencer diets? This podcast is for you.Are you struggling to follow the latest influencer diet trends? Feeling frustrated and confused? You're not alone. This episode discusses the dangers of comparing yourself to others, especially when it comes to health and fitness.
It emphasizes the importance of:
- Realistic expectations: Understanding your body's unique needs and limitations is crucial for sustainable progress.
- Focus on the basics: Prioritizing whole foods, hydration, and gentle movement lays the foundation for a healthy lifestyle.
- Finding the right support: Seek guidance from professionals who understand the changes your body goes through with age.
Remember, it's never too late to start, and true success lies in progress, not perfection.
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Tired of yo-yo dieting and chasing short-term results? This episode dives deeper than just weight loss, exploring how to support your body and improve overall health at any age. We discuss:
- Shifting the narrative: Moving beyond weight loss as the sole solution to health issues.
- Understanding the body's changes: Recognizing that your body reacts differently to different diets over time.
- Addressing underlying health conditions: How to tailor your approach based on existing health concerns.
- Building sustainable habits: Implementing small, gradual changes for lasting results.
- Prioritizing gut health: Exploring the connection between gut health and overall well-being.
- The importance of listening to your body: Recognizing symptoms as signals for deeper issues.
This episode empowers you to take control of your health journey, focusing on long-term well-being and a holistic approach to healing your body.
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Ever wonder if your weight is just a number? This episode goes beyond "calories in, calories out" and explores the deeper roots of weight issues.
We Discuss:
- Hidden culprits: How hormones, gut health, genetics, medications, and even chronic health conditions can impact your weight.
- More than just food: The role of stress, sleep, emotional eating, and body image in weight management.
- Beyond the basics: Why understanding food access, healthy eating myths, and metabolic adaptation is crucial.
- Practical tips: Learn how to educate yourself, navigate challenges, and make sustainable changes.
- Embrace the journey: Discover why focusing on overall health is key, not just a number on the scale.
Ready to move beyond the surface and achieve lasting health? Tune in and join the conversation!
Episode referenced :
https://holistichealthmadesimple.com/digging-deeper-root-causes-versus-symptoms/
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This episode delves into the crucial difference between treating symptoms and addressing root causes for optimal health. Host dives deep into why focusing solely on symptom relief often leads to recurring issues and emphasizes the importance of uncovering the underlying reasons behind your discomfort.
Key Points:
- Symptoms: Manifestations of internal problems, easily identified but not the actual issue.
- Root Causes: Fundamental reasons behind symptoms, often hidden and requiring investigation.
- Examples:
- Skin tags around the neck (symptom) indicate insulin resistance (root cause).
- Acne treatment often focuses on topical solutions (symptom) instead of gut health, hormones, etc. (root causes).
- Arthritis pain relief (symptom) doesn't address immune system imbalance or inflammatory foods (root causes).
- Digestive issues treated with medications (symptoms) ignore food sensitivities, gut microbiome, etc. (root causes).
- Colds are symptoms, not the issue itself. Address with immune system support, not just symptom-relieving meds.
- Takeaway: While managing symptoms is essential, digging deeper to identify and address root causes is crucial for long-term health and preventing recurrence.
- Actionable Tips:
- When experiencing symptoms, don't ignore them but don't stop there.
- Explore and investigate potential root causes through self-reflection, research, or healthcare professionals.
- Consider dietary changes, gut health support, immune system strengthening, and addressing inflammation.
- Remember, finding true health is a journey, take it one step at a time.
This episode emphasizes the role of food in holistic health and encourages identifying and removing inflammatory foods while incorporating those that support your body.
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Are you tired of the yo-yo effect of dieting? Ready to break free from restrictive rules and guilt-trips around food? This episode is for you!
Join me as we explore the concept of "life after a diet." We'll dive into:
- Why diets fail: Learn about the pitfalls of diet culture and dogmatic approaches to eating.
- Finding your healthy balance: Discover how to build a sustainable lifestyle that supports your unique needs and preferences.
- Intuitive eating: Understand the role of nourishment in making healthy choices naturally.
- The truth about quick fixes: Ditch the fads and hacks, and focus on the basics: real food, hydration, and movement.
- Building a healthy foundation: Explore essential steps like tracking (when necessary) and optimizing sleep and stress management.
This episode is packed with practical advice and insights to help you ditch the diet mentality and embrace a joyful, healthy life.
Keywords: diet, health, healthy lifestyle, intuitive eating, weight loss, nutrition, well-being
This Episode is for: Individuals seeking a sustainable approach to healthy living, people struggling with yo-yo dieting, anyone interested in ditching diet culture.
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Are you curious about the ketogenic diet but overwhelmed by conflicting information? This episode explores the truth behind the keto diet, separating fact from fiction and dispelling common myths.
Key Points:
- The ketogenic diet is a low-carb, high-fat diet that puts your body in a state of ketosis, using fat for fuel instead of glucose.
- Contrary to popular belief, it's not a one-size-fits-all approach and should be adapted to your individual needs and health goals.
- While some demonize it, others hail it as a miracle cure. This episode aims to provide a balanced and nuanced perspective.
- The episode covers:
- History of the keto diet, dating back further than the 1920s.
- How ketosis works and its potential benefits for various health conditions.
- The importance of metabolic flexibility and tailoring your keto approach.
- Common misconceptions and mistakes to avoid, like focusing solely on macros or relying on processed keto products.
- Tips for formulating a personalized keto plan, including real food choices, tracking macros, and electrolyte balance.
- The keto diet as a tool for healing and achieving long-term health, not just weight loss.
What to Do:
- Consider adding the ketogenic diet to your toolbox, but prioritize individual needs and listen to your body.
- Seek guidance from a qualified healthcare professional if needed.
- Remember, a healthy body releases weight naturally, and the keto diet can be a supportive tool in that journey.
Related Episodes
https://holistichealthmadesimple.com/mighty-mitochondria/
https://holistichealthmadesimple.com/metabolic-flexibility/
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Join me as I welcome Kim, co-founder of Functional Fitness Solutions, to discuss the importance of functional movement for overall health and well-being. Kim shares her insights on how to avoid injuries, improve stability, and alleviate common pains like lower back and shoulder discomfort.
Here are some key takeaways from the episode:
- Functional movement: Focuses on exercises that mimic everyday movements, strengthening muscles and improving stability for better function in daily life.
- Start small: Consistency is key, even if it's just 5-10 minutes of exercise snacks like bodyweight exercises or yoga stretches.
- Listen to your body: Don't push yourself too hard, especially when starting out. Modify exercises as needed and gradually increase intensity and duration.
- Address pain: Pain is often a sign of muscle imbalances or movement dysfunction. Functional movement can help correct these imbalances and alleviate pain.
- Common trouble areas: Shoulders, hips, and lower back are susceptible to pain due to repetitive motions and lack of proper strengthening.
- Resources: Check out Kim's website (funfitsolutions.com) and social media (funfitsolutions on Instagram - https://www.instagram.com/funfitsolutions/ and Facebook - https://www.facebook.com/funfitsolutions) for more information and exercise tips.
This episode is perfect for anyone who wants to:
- Learn about the benefits of functional movement.
- Get tips on how to start moving more and improve their overall health.
- Find ways to alleviate common pain issues.
- Discover resources for learning more about functional movement and exercise.
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Dive into the world of prebiotics, probiotics, and postbiotics!
Have you heard of prebiotics and probiotics, but postbiotics sound like a mystery? This episode explores the entire ecosystem within your gut and the powerful trio that keeps it balanced: prebiotics, probiotics, and postbiotics.
Discover:
- What each of these terms means and how they function.
- The beautiful synergy between them and how they impact your gut health.
- Why gut health matters and how it influences your overall well-being.
- Practical tips to incorporate prebiotics, probiotics, and postbiotics into your diet naturally.
Fermented foods and drinks take center stage:
Learn why they're superior to supplements and how to choose the best options.
By the end of this episode, you'll understand the secret to nurturing a thriving gut microbiome and unlocking its numerous benefits!
Related Episodes
https://holistichealthmadesimple.com/fermented-foods-the-history-and-health/
https://holistichealthmadesimple.com/gut-health-and-hormones/
https://holistichealthmadesimple.com/gut-health-weight-loss/
https://holistichealthmadesimple.com/nurture-your-gut/
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Tired of diet fads and confusing food choices? This episode is your back-to-basics guide to real food! Learn why ditching processed junk and embracing whole foods is the key to sustainable health and weight loss, even with a busy social life.
Key Takeaways:
- 90/10 Rule: Aim for 90% whole foods like fruits, veggies, and protein, leaving 10% for occasional treats.
- Real vs. Processed: Understand the difference between minimally processed (like olive oil) and heavily processed foods packed with additives.
- Shop Smart: Skip the middle aisles and stick to the perimeter of the grocery store for real food treasures.
- Social Eating Solutions: Don't fear restaurants! Most offer protein, veggies, and salads – choose wisely and prioritize whole foods.
- Long-Term Success: Ditch diet dogma and focus on whole foods. Adaptability and consistency are key!
- Bonus Benefits: Eating real food saves money in the long run, keeps you feeling satisfied, and reduces future healthcare costs.
Ready to transform your health and ditch the confusion? Tune in for practical tips and inspiration to make real food your lifestyle!
References episodes:
https://holistichealthmadesimple.com/healthy-on-a-budget/
https://holistichealthmadesimple.com/power-of-protein/
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Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Join me on a journey into the powerhouse world of mitochondria in this podcast episode! I'll simplify what they are, what they do, and how you can support them for a healthier metabolism. Mitochondria, our cellular energy factories, are like little wizards ensuring our body stays charged up. They even have their own unique DNA!
Discover the cool role of brown fat, a protective layer around vital organs, and why it's different from white fat. Practical tips, from high-intensity workouts to antioxidant-rich foods, will be shared to boost and maintain healthy mitochondria. Listen for a fun exploration of these cellular superheroes and elevate your health and weight loss game!
Clean Eating Challenge Waitlist can be found -
https://holistichealthmadesimple.com/clean-eating-challenge/
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Ready to ditch the stereotypes of aging and embrace a life of vitality? Well, buckle up for our latest podcast episode featuring the incredible Dr. Hema!
I know what you're thinking - an aerospace engineer turned fitness guru? Talk about a cosmic shift! But Dr. Hema's journey from rocket science to fitness finesse is a tale of problem-solving prowess and precision. With over two decades of experience, she's on a mission to help women over 50 combat pain and reclaim their lives through personalized fitness programs.
In this episode, Dr. Hema isn't just debunking myths; she's smashing them with the force of a rocket launch. Forget the idea that exercise is a chore or a one-size-fits-all routine. She's here to show us that fitness is the key to a pain-free, joyful life – and it's a journey that goes beyond just lifting weights.
Get ready for personal anecdotes that'll warm your heart and prove the real-world impact of Dr. Hema's methods. From helping clients on dog walks to ensuring busy moms can handle groceries without injury, she's changing lives, one step (and squat) at a time.
So, if you're tired of shuffling at the back of fitness classes or feeling weighed down by knee pain, Dr. Hema's got the prescription for you. Tune in to discover how personalized exercises can transform your life, making you the best version of yourself. After all, as Dr. Hema wisely puts it, "You want to use these as tools... How do you make yourself the best version of yourself so that you can serve all the things you do?" Let's find out together – because aging gracefully has never sounded so exhilarating!
Where you can find Dr Hema Murty -
web site: https://www.getshanti.com/
IG: https://www.instagram.com/over50fitnesswithsiva
FB: https://www.facebook.com/people/Shanti-Fitness-Consulting/100083109171914/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Embarking on a healthy eating journey and trying not to break the bank?
Join me on this podcast episode where I spill the beans (the budget-friendly ones, of course!) on how to eat healthy, lose weight, and save some serious cash.
From clever shopping strategies and seasonal produce picks to freezer magic and extending the life of your groceries – we're diving into practical tips to nourish your body without stressing your wallet.
So, tune in, and let's make this year about embracing a smaller waistline, not wallet!
Related Episodes
https://holistichealthmadesimple.com/master-meal-prep/
https://holistichealthmadesimple.com/embracing-fat/
https://holistichealthmadesimple.com/real-food/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
Request info on Apeel - info@holistichealthmadesimple.com
Join the newsletter - https://holistichealthmadesimple.com/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Happy New Year We've made it through another year, and if you're feeling a bit off, bloated, or low on energy, I've got the perfect kickstart for you. Let's dive into 2024 on the right foot with a healthy gut challenge that not only resets your sweet tooth but also restores your gut health.
Let's take this new year by storm and set ourselves up for success by laying a foundation to build our health and weight loss goals. Gut health, sugar-free, and a huge boost to your journey!
Healthy Gut Challenge - https://holistichealthmadesimple.com/healthy-gut/
Related Episodes -
https://holistichealthmadesimple.com/fermented-foods-the-history-and-health/
https://holistichealthmadesimple.com/sweeteners/
https://holistichealthmadesimple.com/blood-sugar/
https://holistichealthmadesimple.com/gut-health-weight-loss/
https://holistichealthmadesimple.com/glucose-rollercoaster/
Join the newsletter - https://holistichealthmadesimple.com/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Are you feeling carb-confused? Unsure whether to embrace or avoid them?
Let's dive into the truth about carbohydrates. In this episode, I'll explore their role in our bodies and how they impact our health.
From the different types of carbs to understanding metabolic flexibility, I'll unravel the myths and help you make informed choices. Discover how to find a balance that works for your unique needs and improve your metabolic health.
Join me as I navigate through the complexities of carbohydrates and empower you to make best choice for you. Don't miss out on this eye-opening discussion!
Related Episodes -
https://holistichealthmadesimple.com/metabolic-health/
https://holistichealthmadesimple.com/metabolic-flexibility/
https://holistichealthmadesimple.com/fiber-controversy/
https://holistichealthmadesimple.com/glucose-rollercoaster/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Are you searching for an "easy button" for your health and weight loss journey? I totally get it! As the new year approaches, we often seek a quick fix to start it off right.
All the posts of others' achievements have us feeling a bit lacking? But let's take a step back and remind ourselves not to compare our journey with others'.
In this episode, we dive into the importance of focusing on the efforts we put in rather than the outcomes we desire. Life throws us curveballs, and while we can't control everything, we can control the effort we give.
Listen in as I lay out the things needed to build a solid foundation for long-term success, there are a few key habits.
Remember, there's no "easy button" when it comes to health and weight loss. But by focusing on these foundational habits and approaching your goals one step at a time, you'll make lasting progress. Let's support each other and make this year our best yet!
Related Episodes -
https://holistichealthmadesimple.com/importance-of-muscle-mass/
https://holistichealthmadesimple.com/power-of-protein/
https://holistichealthmadesimple.com/hydration/
https://holistichealthmadesimple.com/power-of-sleep/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
Join the newsletter - https://holistichealthmadesimple.com/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Dive into a world of stress-free wellness with this latest episode! Join me as we unravel the secrets to achieving vibrant health without the unnecessary hustle and bustle.
From easing into exercise to building a label-free food relationship, we're on a mission to make wellness feel like a breeze, not a storm. Take it slow, embrace the oops moments, and let's discover the joy of progress, not perfection.
Tune in for a dose of laughter, wisdom, and a sprinkle of magic on your journey to feeling your absolute best!
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
Join the newsletter - https://holistichealthmadesimple.com/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
It's that time of year again. The leaves have turned, the peppermint mochas are flowing, and unfortunately, so are the sniffles and coughs. Yep, it's cold and flu season. But fear not. Today we are taking control and empowering ourselves with knowledge and action to fight back with a strong immune system. Let's crush these colds before they even have a chance to take root.
Whether you think yours is strong or weak, there are always ways to boost and support it. So let's dive in.
Related Episodes:
https://holistichealthmadesimple.com/antibacterial/
https://holistichealthmadesimple.com/detox-system/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
Join the newsletter - https://holistichealthmadesimple.com/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Embark on a journey through the intricate world of Ghrelin, Leptin, and GLP-1 in this gut health and hormone episode! Wondering what on earth they do and if it's worth knowing? Spoiler alert: it is!
Ghrelin: Your Body's Dinner Bell Meet Ghrelin, the dinner bell hormone that signals your brain, "Time to eat!" Learn how managing this hunger maestro can help you understand when you're truly hungry or just bored.
Leptin: The Appetite Superhero Discover the superhero that says, "I'm full, put the fork down!" Leptin works hand in hand with Ghrelin, but sometimes its signals need a bit of translation. We'll coach you on maintaining a healthy relationship with this appetite regulator.
GLP-1: The Meal Satisfaction Maestro GLP-1, the maestro orchestrating harmony between digestion, satiety, and blood sugar control. Find out how it slows stomach emptying, keeping you satisfied, and explore the buzz around GLP-1 inhibitor drugs.
Balancing Act: Your Backstage Pass Naturally balance these hormones with mindful eating, quality sleep, regular exercise, and embracing fiber-rich foods. No magic fixes, just a symphony of lifestyle habits for lasting wellness.
Decision Time: GLP-1 Inhibitors Thinking about GLP-1 inhibitors? Before you dive in, understand the positives and negatives. Focus on building healthy muscle and changing your diet for long-term success.
Ready for a rhythm of wellness? Hit play and let's groove to the beat of these hormone maestros! If you find the info helpful, leave a review and share the podcast for others to join the symphony of health.
Related Episodes:
https://holistichealthmadesimple.com/gut-health-and-hormones/
https://holistichealthmadesimple.com/importance-of-muscle-mass/
https://holistichealthmadesimple.com/hunger/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
Join the newsletter - https://holistichealthmadesimple.com/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Are you planning a fresh start, restart, or taking things up a notch on your weight loss and health journey for the New Year?
If you're excited about the idea of a fresh start in the new year and embracing the "New Year, New Me" mentality, this episode is for you.
Join me as we dive into the science behind setting ourselves up for success, the importance of milestones in our journey, and how to make sustainable dietary changes.
We'll also discuss red flags to look out for when evaluating diet plans, the myth of moderation, and the importance of education and empowerment in our weight loss journey.
Lastly, we'll explore the key to long-term success and the plea for self-love when it comes to making these changes.
Tune in so we can make this new year a vibrant and healthy one together!
Related Episodes:
https://holistichealthmadesimple.com/bio-individuality/
https://holistichealthmadesimple.com/real-food/
Holistic Health Coaching can be found -
https://holistichealthmadesimple.com/services/
Join the newsletter - https://holistichealthmadesimple.com/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Have you ever heard of the stress bucket? Are you so stressed out that you don't even know you're stressed out? Do you not even know how to relieve some of that stress?
We know stress is not good for us but far too often we don’t even know how stressed out we are. As humans, we can tolerate different amounts of stress before we get to the breaking point. Too much stress can be the catalyst for disease and disrupt our health on so many levels.
Let's dive in to the stress bucket and the A's of stress management.
Related Episodes:
https://holistichealthmadesimple.com/impact-of-stress/
Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Do you love kimchi, kombucha, or yogurt? What if I told you these delicious foods were more than just tasty treats? They're packed with gut-healing power, thanks to a magical process called fermentation.
This podcast dives deep into the fascinating world of fermented foods, from their ancient origins to their modern health benefits. You'll learn:
- How fermentation has been around for millennia, preserving food and creating unexpected delights (did you know yogurt might have been invented in goat bags carried by camels?)
- The science behind the gut-healing magic, where probiotics and metabolites work together to create a happy, healthy microbiome
- How to incorporate ferments into your diet, from choosing store-bought options to fermenting your own (sauerkraut, anyone?)
- Tips for introducing ferments slowly and safely, so you can avoid any tummy troubles
Ready to unlock the gut-boosting power of fermented foods? This podcast is your guide!
Listen now and discover why fermented foods might be even better than probiotic supplements!
Studies Referenced:
https://doi.org/10.1016/J.COPBIO.2005.02.008
https://doi.org/10.1080/10408398.2010.499770
https://doi.org/10.1016/b978-0-12-816678-9.00013-8
https://doi.org/10.1016/j.cell.2018.08.047.
Related Episodes:
https://holistichealthmadesimple.com/gut-health-and-hormones/
https://holistichealthmadesimple.com/gut-health-weight-loss/
https://holistichealthmadesimple.com/nurture-your-gut/
Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/
Join the newsletter - https://holistichealthmadesimple.com/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
In this episode, we dive into the fascinating world of herbalism with Shannon Mayernik, an herbalist and plant medicine maker. Shannon shares her insights on the benefits of growing your own herbs, the importance of sourcing herbs responsibly, and the beginner-friendly herbs that can help with a variety of common ailments.
Discover the importance of responsibly sourcing herbs to ensure quality and sustainability.
Explore beginner-friendly herbs that can easily be incorporated into your daily routine for enhanced health and well-being.
Listen in as we uncover the ancient wisdom and healing power of herbs, and embark on a journey towards natural wellness.
Shannon's can be found -
https://www.mayernikkitchen.com/
FB - https://www.facebook.com/mayernikkitchennj/
IG - https://www.instagram.com/mayernikkitchen
Join the newsletter - https://holistichealthmadesimple.com/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Want to add years to your life as well as life to those years? Want to know the secret of achieving it? How to foster a longer life expectancy as well as having loads of life in those years? The secret is spilled and we go over simple ways to nourish the mind, body, and spirit. Are you ready to have more life in your years? Listen in!
Episode Referenced
https://holistichealthmadesimple.com/hard-truths-about-health/
https://holistichealthmadesimple.com/power-of-belief/
Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/
Use coupon code CYBERVIP2023 until Nov 30, 2023 @ 11:59pm PST for 50% off your first 6 months
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
The holiday season is a time for loved ones, joy and happiness, but it can also be a stressful time of year. In this episode, I discuss how to survive the holidays without losing your mind or your waist.
I share tips on how to eat healthy, manage stress, and enjoy the company of loved ones. I also discuss how to avoid common holiday pitfalls like overcommitting.
So grab a cup of your favorite holiday beverage and listen in!
Group Coaching can be found - https://community.holistichealthmadesimple.com/c/collective/
Use coupon code CYBERVIP2023 until Nov 30, 2023 @ 11:59pm PST for 50% off your first 6 months
Join the newsletter - https://holistichealthmadesimple.com/
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In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
You're in for a treat. Today's episode is an interview I did with Christiane from Hello Happy Nest. Discover the secrets to maintaining health and happiness during the holidays with wellness-pro Christiane!
In this episode, Christiane shares her philosophy that involves finding balance, rather than resorting to extremes of complete restraint or overindulgence. She'll walk you through joyful habits like exercise, hydration, journaling, and quality time that contribute to overall well-being.
Ready to embrace a more balanced approach to wellness? Tune in now and discover Christiane's secrets for a joyful and healthy holiday season.
You can find Christiane
on IG - https://www.instagram.com/hello.happy.nest/
website - https://hellohappynest.com/
Her podcast is entitled - Happy Healthy Hustle
Join the newsletter - https://holistichealthmadesimple.com/
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Join me in this sweetened episode as we unravel the mysteries surrounding sugar, caloric, and noncaloric sweeteners. With so much confusion out there, it's time to be empowered with knowledge to make the best choices for our health.
Take a dive deep into the world of real sugar, exploring its various forms and their impact on our bodies. From there, we'll navigate through the realm of artificial and natural sugar substitutes.
But this episode isn't just about information; it's about finding the right balance for your blood sugar. Discover practical tips and strategies to help you make the best choices when it comes to sweeteners, allowing you to maintain stable blood sugar levels and support your overall well-being.
Tune in now and take control of your sweet choices!
Join the newsletter - https://holistichealthmadesimple.com/
Related Episodes -
https://holistichealthmadesimple.com/blood-sugar/
https://holistichealthmadesimple.com/glucose-rollercoaster/
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Have you been googling - How do I lose weight? How to have more energy? How to feel better?
The truth is, there's a significant disconnect between the foods we consume and how they impact our health, and how we feel.
If you are tired of riding the rollercoaster of energy highs and lows? Tired of battling uncontrollable cravings for sweets, or worse, experiencing that dreaded hangry feeling?
Listen in as I dive into the art of balancing your blood sugar.
Join the newsletter - https://holistichealthmadesimple.com/
Related Episodes -
https://holistichealthmadesimple.com/importance-of-muscle-mass/
https://holistichealthmadesimple.com/power-of-protein/
https://holistichealthmadesimple.com/glucose-rollercoaster/
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
If you've been on a journey to find optimal health and wellness, I'm sure you've encountered the buzzwords: eat to intuitively, eat to satiety, and only eat when hungry. These concepts are often hailed as the keys to a healthy relationship with food. But what do they truly mean? And, more importantly, how can you actually achieve intuitive eating when everyone seems to have their own opinion on it?
It's not uncommon to feel confused or skeptical about these ideas. Perhaps you've tried listening to your body's hunger cues before, only to find yourself in a cycle of overeating or restriction. You might wonder, "What's the secret sauce that will make intuitive eating actually work for me?"
Well, my friend, fret no more! I am here to shed light on the definitions and intricacies of hunger, satiety, and intuitive eating. Together, we'll dissect these terms and explore how they can coexist harmoniously in your life.
I'll offer guidance on how to develop a balanced relationship with food. So, grab a cup of tea, get cozy, and prepare to embark on an enlightening journey towards intuitive eating!
Related Episode - https://holistichealthmadesimple.com/hunger/
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Ever find yourself lacking energy, feeling blah, and just not quite like your usual self? But, despite it all, you're constantly reassured that you're perfectly healthy. Sound familiar? It's easy to chalk it up to excess weight and keep jumping from one diet to another, hoping that losing weight will help or you'll find another magical fix.
But today, let's pause and ponder: Does the absence of disease truly equal health? Listen in as I explain……
Episodes referenced
47 - Navigating Body Positivity and Health - https://holistichealthmadesimple.com/body-positivity/
45 - Hard Truths About Health - https://holistichealthmadesimple.com/hard-truths-about-health/
Studies Referenced
https://doi.org/10.1080/09593980802511789
https://doi.org/10.1111/1751-7915.12063
https://doi.org/10.1086/288768
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Listen in as I dive into the body positivity movement and how it fits into health. It's a movement that has garnered a lot of attention, and it's a topic that deserves a closer look. Let's explore the fine line between self-acceptance and prioritizing our health. You are worth it!
Grab a drink and get comfy as I take the body positivity movement to better health!
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Scrolling through the internet I'm sure you've seen the arguments. One camp says it's all about calories and the other camp says it's all about hormones no need to worry about calories. Join me as I navigate the polarizing arguments surrounding calories. Then decipher the confusion, debunk myths, and unveil the secrets to lasting health and weight loss.
Let's read between the lines to uncover the real keys to health and reaching that healthy weight.
Tune in now to embark on this journey together! Don't forget to share your thoughts and questions through the speakpipe link below.
Want the Herb and Spice Guide - - https://holistichealthmadesimple.com/herb-and-spice-guide/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/calories/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Are you ready to take a deep dive into some hard truths about getting healthy? It's time to shift our perspective beyond weight loss and start thinking about our long-term health. No one wants to be a burden when they are old. Listen in as I bust the common objections and then give tips to get started.
Small steps today can make a big impact tomorrow. It's never too late to start taking back your health.
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Listen in as I speak with the nutritional manager at Nutrisense. We talk all about the benefits of CGMs - continuous glucose monitor even if you are not a diabetic. Listen in for some great info on how to manage and/or prevent glucose issues.
You can learn more about Nutrisense and what they offer at https://www.nutrisense.io/
Related Episodes -
30 - Metabolic Health - https://holistichealthmadesimple.com/metabolic-health/
12 - Glucose RollerCoaster - https://holistichealthmadesimple.com/glucose-rollercoaster/
As always if you need some one-on-one help I am here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Are your hormones out of balance? Ever wonder about the role your gut plays in all of this? Listen in as I unravel the fascinating connections between your gut and your hormones. The more we strive to understand the human body, it becomes more and more evident that the gut and the microbiome are the most important parts of the body and the most neglected parts of the endocrine system. You don't want to miss it. Stay tuned.
Related Episodes -
27 - Gut Health and Weight Loss - https://holistichealthmadesimple.com/gut-health-weight-loss/
12 - Nurture Your Gut - https://holistichealthmadesimple.com/nurture-your-gut/
As always if you need some one-on-one help I a here for you - https://holistichealthmadesimple.com/services/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Ready to dive into a germ-fighting adventure? Listen in. As I uncover the shocking truth about antibacterial products, from soaps to cleaning solutions to mouthwashes, I'll reveal why avoiding them might just be the game changer you need for a healthier, more resilient immune system. Listen in.
Studies cited -
https://pubmed.ncbi.nlm.nih.gov/25359409/
https://pubmed.ncbi.nlm.nih.gov/16023513/
https://onlinelibrary.wiley.com/doi/10.1111/all.12058
Steam Cleaner - https://amzn.to/46B9RlZ - It's an affiliate link. I make a few pennies and it costs you nothing extra
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Episode companion - 12 - Nurture Your Gut - https://holistichealthmadesimple.com/nurture-your-gut/
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Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/Antibacterial/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Have you ever wondered what a health journey looks like over almost seven years? You know, you've seen people's before and after posts on Instagram, but do you really understand what it took to get there and how it changes along the way? Well, listen in as I share my almost seven-year journey and the most important things I've learned along the way.
As always if you need some one-on-one help I a here for you - https://holistichealthmadesimple.com/services/
Episode references - 25 - Metabolic Flexibility - https://holistichealthmadesimple.com/metabolic-flexibility/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/my-journey-lessons-learned/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Did you know that digestion starts in the brain? Did you also know the importance of mindfulness in digestion? Let’s take a look at how incorporating mindfulness works to improve digestion. Not being mindful when you eat disrupts all parts of the digestive process. Learn ways to get to a mindful way of eating.
I cover the basics of digestion and then dive into the science of mindful eating
Don't forget tips and tricks to get you to a place of mindful eating!
By including mindful eating into your daily routine, you can improve your relationship with food, make healthier choices, and ultimately support your overall health and metabolism. It's a simple yet powerful tool. After all, who doesn't want a healthy metabolism and good health? Your journey begins with being mindful when you eat. Listen in!
Study referred to - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/mindfulness-and-digestion/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Are you ready to spice up your metabolic health? In this episode, we'll explore the top 8 spices that can boost your metabolism and support your overall health. But first, let's clarify the difference between herbs and spices. Herbs, like basil and parsley, come from the leaves of plants and have a milder flavor. Spices, on the other hand, come from various parts of the plant and pack a punch of flavor.
Listen in as I go over the top 8 spices for metabolic health and tips for incorporating them into your diet.
Want the Herb and Spice Guide - - https://holistichealthmadesimple.com/herb-and-spice-guide/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/spices-for-health/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Do macros confuse you? Do you have no clue, really, what they are or how to figure them out, how to track, or any of that? Macros, probably one of the few things that are so simple, yet we overthink it to the point of making it beyond confusing. Let’s break down the essence of macronutrients and how they relate to your health.
In this episode I go over what each macro does in the body, and how we should try to figure out how much of each we need.
Everybody should have a basic understanding of macros. Tracking is useful to help figure out what you are eating and how much. It is important to remember that these are tools. It is important not to let tracking become an obsession. Use it as a temporary tool to understand what you are eating and to figure out where to make adjustments to reach your goals.
Listen and and learn all the basics about macros!
TDEE calculator - - - https://tdeecalculator.net/
Episodes related to this podcast - -
21 - Embracing the Truth About Fat
https://podcasts.apple.com/us/podcast/21-embracing-the-truth-about-fat/id1531121084?i=1000621816370
17 - The Power of Protein
https://podcasts.apple.com/us/podcast/17-the-power-of-protein-understanding-its-role-in/id1531121084?i=1000619493817
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/macros/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer/
Start your day on the right foot with a steaming cup of coffee. This beloved beverage is often subject to debate regarding if it is healthy or not. Join me in exploring its benefits beyond a pick-me-up. Discover how coffee affects metabolic health benefits. Let’s dive into the scientific evidence supporting the advantages of coffee, debunk common myths, and provide tips on sourcing and enjoying this aromatic elixir.
Let’s explore the research behind the health benefits of coffee. Take a look at four compelling studies, each shedding light on the impact of this popular beverage on our metabolic health..
I also provide tips on choosing high-quality, sustainable coffee and suggest ways to enjoy your delicious cup of joe.
Whether you're a coffee connoisseur or just someone who enjoys a good cup of joe, this episode will leave you with a deeper appreciation for coffee's potential to elevate your daily routine. So grab your favorite mug, settle in, and get ready to perk up your day with the enlightening benefits of coffee.
Studies mentioned in this podcast
https://pubmed.ncbi.nlm.nih.gov/34455881/
https://pubmed.ncbi.nlm.nih.gov/28589997/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6408210/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/coffee/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer
In this podcast episode, we're diving into the topic of fasting, a powerful tool for better health.
Join us as we explore the incredible healing benefits of fasting. From autophagy, the cellular repair mechanism, to improved insulin sensitivity and metabolic health, fasting has a profound impact on our health.
We'll discuss the different types of fasting, including extended fasting and intermittent fasting, and provide tips on how to build a fasting routine that works for you.
Discover the importance of focusing on healing rather than just weight management, and learn how fasting can reduce inflammation, improve brain health, and balance hormones.
Whether you're new to fasting or want to deepen your understanding, this episode is packed with insights that will help you make the most of this transformative practice.
Give it a try and witness the impact it can have on your overall health. Listen now to learn more!
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/fasting/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer
Listen in as I dive deep into the fascinating realm of muscle mass. Have you ever wondered why building muscle is so important? Or why it's not just about looking good and having toned abs? We'll uncover all the incredible benefits you can reap by focusing on building muscle.
Discover why muscle mass plays a crucial role in our overall metabolic health, including how it boosts our metabolism and improves insulin sensitivity. We'll also explore how having more muscle contributes to better bone health, preventing fractures as we age. Plus, find out how muscle mass enhances physical strength, mobility, posture, balance, and even vitality!
Prepare to be empowered as we unveil the true power of muscle mass and learn how it can help us age gracefully and feel good as we navigate life's adventures. As well as tips to build muscle if you aren't a gym rat.
Don't miss out! Listen in!
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? https://holistichealthmadesimple.com/importance-of-muscle-mass/
Learn More about the Wellness Community click --- https://community.holistichealthmadesimple.com/c/collective/
In listening to this podcast you are agreeing to the DISCLAIMER - you can read it at https://holistichealthmadesimple.com/disclaimer
Discover the incredible power of belief in this episode as we dive into the mind-body connection. "Whether you believe you can or you believe you cannot, you are correct." Let's explore how tapping into this power can transform our lives.
Let’s explore how our thoughts shape our reality. Learn how a simple shift in belief can lead to profound changes.
Uncover the science behind the placebo effect. Explore how our beliefs can influence our bodies and create remarkable healing outcomes. Learn the remarkable history of the placebo effect and its role in modern medicine.
I discuss the deep connection between our mind, body, and soul/spirit. Learn how positive thinking and genuine belief can activate powerful physiological responses within us. Learn how to bring this power into your journey.
Believe in yourself and your potential for health and well-being. Join me on this transformative journey as we harness the power of the mind. Together, we can achieve our health and wellness goals. Let's unlock your extraordinary potentials.
Remember, you are capable of amazing things. Believe in the power of your mind and embrace the incredible possibilities within you.
Leave me a message - - - https://www.speakpipe.com/HolisticHealthMadeSimple
Want to read the corresponding BlogCast? 34 The Power of Belief
Learn More about the Wellness Community click ---> Wellness Community
In listening to this podcast you are agreeing to the DISCLAIMER
Are you ready to take charge of your health? Discover the secret recipe to a healthier, happier you by incorporating leafy greens into your daily routine. Studies have shown some amazing benefits of adding leafy greens daily.
But how do you make leafy greens enjoyable? Think beyond the basic lettuce salad. Explore the wide variety of options like cabbage, brussels sprouts, broccoli, and herbs. Cook or marinate them to add flavor and crunch to your salads.
Don't limit yourself to traditional salads either. Experiment with wilting arugula under a juicy steak or using bacon and olive oil dressing over spinach. Shave and marinate Brussels sprouts for a crunchy twist. The possibilities are endless when you think outside the box.
Start incorporating leafy greens into your daily routine and get creative with different varieties. Explore your local grocery store and try a variety of options. You might be pleasantly surprised by the flavors you discover. It's time to give your health a boost with the power of leafy greens. Let's dive in together!
Want to read the corresponding BlogCast? You'll find the studies at the bottom --->
33 A Salad A Day
Learn More about the Wellness Community click ---> Simple Solutions Collective
In listening to this podcast you are agreeing to the DISCLAIMER
Discover the secrets to true hormone health!
Our bodies are incredible, striving for balance in a world that is constantly on the go. But are we giving our hormones the support they need?
Join me on a journey as we explore the foundations of hormone health, from diet to lifestyle and detox pathways. No quick fixes or gimmicks here – just simple, practical solutions that work. Let's support our bodies to achieve hormonal balance naturally. Say goodbye to the overwhelm and hello to improved metabolism and overall well-being.
Are you ready to restore balance and thrive? Listen now!
Grab the Handout for this episode HERE
Listen in to these episodes as the relate to this one
06 - Power of Sleep
08 - The Impact of Stress
11 - Mastering the Glucose Roller Coaster
13-Supporting Your Body’s Natural Detox System: Tips and Strategies
14 - The Importance of Hydration: Understanding, Assessing, and Maintaining Optimal Hydration
17 - The Power of Protein: Understanding its Role in Health and Well-being
21 - Embracing the Truth About Fat
You can find them - https://apple.holistichealthmadesimple.com
In listening to this podcast you are agreeing to the DISCLAIMER
Join me as we explore the importance of eating right for your unique bio-individuality and how it affects your overall health. Whenever we have discussed larger health issues the same four tips have come up. They are the foundational four, which are diet, exercise, sleep, and stress management. These aspects form the building blocks for overall health.
You’ve heard you can’t outrun a bad diet so let’s start there. So today we are going to dive into why your diet matters and how to figure out what eating right for you means.
I'll be sharing approaches to uncovering which foods may be impacting your health and weight loss goals. You'll learn about keeping a food, mood, and body diary to identify patterns and any adverse reactions to certain foods. We'll also discuss the benefits of an elimination diet, where we remove specific food groups and gradually reintroduce them to assess their effects on your body.
If you're ready to take charge of your health and discover which foods work best for you, this episode is a must-listen!
Want to read the corresponding BlogCast ---> 31 Why Your Diet Matters
Learn More about the Wellness Community click ---> Simple Solutions Collective
Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism
In listening to this podcast you are agreeing to the DISCLAIMER
In this episode, we dive deep into understanding what metabolic health truly means. We break down the key markers you should be paying attention to if you want to improve your metabolic health.
First up, blood glucose levels. We explore how to keep these levels stable, without the need for medication. Spikes and drops in blood sugar could indicate potential issues with insulin, so we talk about how to eat to maintain healthy glucose levels.
Next, we discuss the importance of stable blood pressure and how it's influenced by glucose and insulin levels. Maintaining well-controlled blood sugar and insulin can lead to healthy blood pressure levels.
We then tackle the topic of triglycerides and HDL cholesterol. We explain why having low triglycerides and high HDL levels is crucial for metabolic health. We also share a simple ratio you can calculate to assess your cardiovascular risk.
We also look at how excess weight distribution can impact metabolic health. We discuss the significance of waist circumference and provide clear guidelines for women and men.
But that's not all! We explore the harmful effects of abdominal fat, also known as visceral fat, and its association with metabolic syndrome. We explain how visceral fat can increase the risk of developing type 2 diabetes and heart disease.
Finally, we provide practical tips on how to improve your metabolic health. From regular exercise to identifying inflammatory triggers in your diet, we cover various strategies to enhance insulin sensitivity, reduce inflammation, and promote a healthy body weight.
Join us as we uncover the path to optimal metabolic health. Your body will thank you!
Want to read the corresponding BlogCast ---> 30 Metabolic Health
Learn More about the Wellness Community click ---> Simple Solutions Collective
Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism
In listening to this podcast you are agreeing to the DISCLAIMER
Are you looking to level up your health goals? Well hang around for this episode
I was going to talk about the power of accountability on your health journey, but I've had a bit of a revelation. Accountability isn't the magic bullet. What you really need is support.
I dive into the meaning of accountability with the hopes of understanding it, you can pivot like I did to understand the magic is in support. Maybe it’s semantics, but a health and wellness support group can literally make or break your journey.
On a weight loss or health journey, having the knowledge that you're not alone is a game-changer. It's like having your own personal cheerleading squad. We all need a tribe, a group of people who've been through similar experiences and can empathize with our challenges.
Listen in as I give suggestions on where to look for support and what to look for. Getting support is the biggest strategy for success in many aspects of life. It’s definitely important on the lonely journey to health. When you find support, cherish and nurture it, it will bring you one step closer to achieving your health goals. You are not alone on this journey to better health and wellness. Embrace the power of support; it's your secret weapon.
What to read the accompanying BlogCast? click ---> 29 The Power of Support
Learn More about the Wellness Community click ---> Simple Solutions Collective
In listening to this podcast you are agreeing to the DISCLAIMER
Have you ever wondered why hunger strikes, even when you've just finished a meal? It's time to uncover the secrets of hunger and understand the complex interplay between our physiological and psychological cues. Join me on a journey of discovery where we break down hunger into its two fascinating dimensions.
On one side, we have the physiological aspect of hunger, controlled by the dynamic duo of leptin and ghrelin. Leptin, the "I'm full" hormone, and ghrelin, the "I'm hungry" hormone, work in harmony to regulate your appetite and energy balance. We'll delve into their roles and learn how they shape your cravings.
But hunger isn't just about the physical; it's influenced by a myriad of factors. We'll dig deep into the hidden triggers of physical hunger, such as the impact of nutrient deficiencies, hormonal imbalances, and sleep disruptions. Equipped with this knowledge, you'll gain a deeper understanding of how your body communicates its needs.
Beyond that, we'll explore the psychological side of hunger. Uncover the emotional and environmental factors that have us gravitating towards the fridge. From stress eating to mindless munching, we'll identify common pitfalls and provide tools to regain control over your eating habits.
By decoding both physiological and psychological hunger, you'll gain invaluable insights to improve your relationship with food, lose weight, and enhance your metabolism. Begin your hunger transformation today and embark on a personalized journey towards a healthier, happier you!
What to read the accompanying BlogCast? click ---> 28 Understanding Hunger
Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism
In listening to this podcast you are agreeing to the DISCLAIMER
Discover the connection between gut health and weight loss! Learn how the diversity of gut bacteria affects metabolism and overall health. Find out how to improve gut health through diet and fermented foods.
In this episode, we explore the fascinating link between gut health and weight loss. Research shows that our gut microbiota plays a crucial role in digestion, nutrient absorption, and detoxification. The makeup of our gut bacteria is influenced by our diet and can impact weight loss. Obese individuals tend to have a smaller variety of gut bacteria.
To improve gut health, focus on diversifying your diet with a variety of whole foods, especially leafy greens and produce rich in polyphenols. Additionally, fermented foods like sauerkraut, kimchi, and kombucha can help diversify your gut microbiome even more than fiber.
Remember, proper gut diversity doesn't come from relying solely on probiotics. While they can be helpful, it's important to choose probiotics with multiple strains and switch them up every 30 days. Start prioritizing your gut health today to support your weight loss journey and overall well-being. Stay tuned for more insights on how gut health impacts different aspects of our health.
What to read the accompanying BlogCast? click ---> 27 Gut Health and Weight Loss
Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism
In listening to this podcast you are agreeing to the DISCLAIMER
Let’s dive into the path toward a healthier metabolism. I get it – I've struggled with a sluggish metabolism too. The good news is that I've developed a system, a path made up of three key steps, to help us transition to an efficient metabolism. The best part? It's an ongoing process that continually enhances our health. You see, healthy metabolism and overall wellness are interconnected, and by following this path, we can make a real difference.
The path to a healthier metabolism, one step at a time. Remember, this journey isn't about quick fixes. It's about holistic, sustainable health improvements that empower you to take control of your metabolism. Here's to embracing this path to vitality!
What to read the accompanying BlogCast? click --->26 Healthy Metabolism
Grab the FREE guide to build a Healthy Metabolism ---> Path to Health Metabolism
In listening to this podcast you are agreeing to the DISCLAIMER
Have you ever heard of metabolic flexibility? It holds the key to unlocking your body's natural ability to maintain its health. I'm excited to share this with you because, as someone dedicated to improving health holistically, metabolic flexibility is a game-changer for middle-aged women looking to improve their metabolism and overall well-being.
The first time I heard the term "metabolic flexibility," I was so curious. I'm surprised it is not talked about more. Let's dive into what it is, what influences it, and how to improve and achieve it. Metabolic flexibility isn't just about extending your lifespan; it's about improving your quality of life. By achieving this balance, you can:
- Maintain a healthy weight
- Reduce excess fat by using stored fat for energy.
- Minimize inflammation and oxidative stress, which are linked to chronic diseases.
- Enjoy a higher quality of life, allowing you to do what you love without limitations.
Remember, metabolic flexibility isn't some fantasy. It's a natural state your body strives for, and with proper choices and a holistic approach, you can tap into its full potential. So, let's work together to improve your metabolism, boost your health, and enhance your overall well-being, one step at a time!
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> https://holistichealthmadesimple.com/how-to-start/
What to read the accompanying BlogCast? click ---> 25 Metabolic Flexibility
In a world flooded with one-size-fits-all diets and health advice, the concept of bio-individuality is a refreshing and powerful perspective. Recently, I had the opportunity to attend a health conference where the idea of "n of one" bio-individuality was a prominent theme. Let’s explore the significance of bio-individuality and how you can become the advocate of your own health journey.
At the heart of bio-individuality lies the understanding that each individual is uniquely different. Just as your fingerprints are unique, so are your body's needs and responses. What your body requires to achieve your health goals today will evolve as your life circumstances change. The main point to understand is that there's no one-size-fits-all solution – a reality that challenges the long term effectiveness of generic diets and wellness plans.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying BlogCast? click ---> 24 Embracing Bio-Individuality
Let’s dive into the topic of metabolism and its crucial role in maintaining a healthy body and achieving a healthy weight. Metabolism is often misunderstood, it is not just about how fast we burn calories, but a complex process that includes every life-sustaining reaction within our bodies. By optimizing our metabolism, we can enhance our overall health and improve our ability to lose weight, maintain a healthy weight, and lead a more energetic life.
When you understand metabolism, you can work on achieving and maintaining a healthy body weight. By prioritizing protein intake, engaging in muscle-building activities, and staying hydrated, you can get your metabolism running efficiently again to reach all your health goals. Remember, an efficient metabolism needs leads to a healthy body. Focus on getting the right balance of nutrients and exercise to support your body.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying BlogCast? click ---> 23 Understanding Metabolism
In this episode, learn the secrets of quick meal prep for a healthy lifestyle. Discover a simple formula to build balanced plates and practical tips for effective meal prepping. From prioritizing protein to filling up with fiber, you'll be equipped with the tools to create nutritious meals for the whole family.
Say goodbye to overthinking and hello to hassle-free, delicious dining. Let's Master meal prep to make life easier and healthier Plus, get access to a helpful handout with meal prep ideas and plate-building techniques. Prepare ahead, save time, and make your health journey easier with these valuable insights!
Episodes referenced in this podcast
21 - Embracing the Truth About Fat
11-Mastering the Glucose Rollercoaster: Achieving Stable Energy Levels
In listening to this podcast you are agreeing to the DISCLAIMER
Want some quick ideas and an outline for meal planning? Grab this handy Meal Prep Guide
What to read the accompanying blogcast? click ---> 22 Master Meal Prep
Do you still fear fat? In this episode, I explore the misconceptions surrounding fats and why it's time to let go of fat phobia. Join me as we debunk myths, understand the importance of fats as a macronutrient and energy source, and learn about the different types of fats and their roles in our bodies. Discover the significance of fat for nutrient absorption, hormonal balance, and cellular structures. Plus, get practical tips on incorporating healthy fats into your diet for optimal well-being. Say goodbye to fat fear and welcome the numerous benefits fats bring to your wellness journey!
In listening to this podcast you are agreeing to the DISCLAIMER
Still confused about which fats to eat and what to avoid. Grab the guide - HEALTHY FATS
What to read the accompanying blogcast? click --->21 Embracing the Truth About Fat
Let’s dive into the concept of "healthy" and explore a more realistic and attainable perspective on health and weight loss. In a world filled with misconceptions and unrealistic expectations, it's essential to understand what true health means for us, the individual. It’s time to break free from rigid ideals and embrace a vision of “healthy” that fosters growth, self-love, and a thriving body and mind.
Health is about embracing our bodies, taking care of them, and striving for optimum well-being. There's no ideal size or weight that defines health; it's a holistic state of being. Focus on nourishing your body, prioritizing mental and physical health, and appreciating the journey your body has taken you on. When health becomes our number one priority, we can truly live life to the fullest and experience the joy of thriving in our own bodies.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying blogcast? click ---> 20 Redefining Healthy
Join us as we explore the heated debate surrounding fiber and its impact on our health. Do you really need fiber? How much is necessary? And what about the antinutrients found in plants? Unravel the truth and dive deep into this fascinating topic with us.
Learn about soluble and insoluble fiber, their effects on digestion and gut health, and the arguments from both sides of the fiber spectrum. Get insights into the historical and scientific perspectives that shape the controversy. Whether you're Team Fiber or Team No Fiber, this episode will challenge your assumptions and help you navigate the complex world of nutrition. Tune in now and gain a better understanding of your own dietary needs.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying blogcast? click ---> 19 The Fiber Controversy: Are Plants Killing Us?
In this episode, we explore my top eight tips for creating healthy habits that actually stick.
Building sustainable habits can be challenging, but with the right strategies, we can make them an integral part of our lives. We start by clarifying our motivations and understanding the deeper reasons behind our desire for health. Then, we learn the importance of starting small and gradually building upon our habits, fitting them into our lifestyle. Shifting our identity and changing our environment also play crucial roles in making habits stick. We delve into the significance of setting specific goals, habit stacking, and making unhealthy habits harder to engage in. Lastly, we discuss the power of rewarding ourselves with non-food incentives to stay motivated on our journey.
By following these tips, we can lay a solid foundation for sustainable habits that enhance our overall well-being. Tune in and start building healthy habits that last.
In listening to this podcast you are agreeing to the DISCLAIMER
Want the nifty guide that has all 8 tips? Grab the free guide click --->How to Build Healthy Habits
Need some 1:1 help head on over to Holistic Health Made Simple to learn how we can work together.
In this episode, we dive into the power of protein as a vital macronutrient. We debunk the myth of not needing protein, emphasizing its essential role in building new tissue and maintaining muscle mass. Protein also plays a crucial part in protecting bones and reducing the risk of fractures. We discuss the challenge of determining optimal protein intake and explore the benefits of higher protein diets, including stroke prevention and weight management. Additionally, we address misconceptions about protein's impact on kidney function and highlight the importance of choosing quality protein sources. Join us as we unravel the wonders of protein and its significance for a healthier lifestyle.
In listening to this podcast you are agreeing to the DISCLAIMER
Need some protein snack Ideas? Grab the free guide click ---> High Protein Snacks
What to read the accompanying blogcast? click ---> 17 The Power of Protein
Uncover the essence of food freedom and its profound impact on your well-being. Dive into the emotional and psychological aspects of our relationship with food, and learn how to gain control over cravings and break free from unhealthy patterns. Discover the transformative power of nourishing your body with wholesome foods and embracing the empowering ability to make conscious choices. Explore the journey to food freedom and find what works best for you, as you unlock a harmonious and liberated relationship with food.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying blogcast? click ---> 16 Food Freedom
Do you often feel frustrated, thinking your metabolism sucks? Don't worry, you're not alone. Listen in as I dive into the world of metabolism and break it down. Discover why your metabolism might not be functioning optimally.
Learn what a metabolism is and things like BMR and TDEE
Your metabolism doesn't actually "suck"; it might just be operating inefficiently due to years of dieting and deprivation. By understanding metabolism and employing strategies like reverse dieting, you can restore balance and optimize your body's energy-burning abilities. Fuel your body with whole, unprocessed foods, and respect its adaptive nature to embark on a journey towards a healthier, more efficient metabolism.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying blogcast? click --->15 One Method To An Efficient Metabolism
As the warm and sunny weather arrives in the Northern Hemisphere, it's crucial to focus on the topic of hydration. Water is the most important nutrient for our bodies, yet it is also the most deficient. You can go months without food but only a few days without water.
Listen in to discover the importance of hydration for your overall health and well-being. Learn how to assess your hydration levels, recognize signs of dehydration, and understand the role of minerals in optimal hydration. Prioritize clean water, replenish essential electrolytes, and achieve the benefits of proper hydration.
In listening to this podcast you are agreeing to the DISCLAIMER
Don't know where to start? Grab the free guide click ---> How to Start
What to read the accompanying blogcast? click ---> 14 The Importance of Hydration
Have you been eyeing the latest detox thing? Before you spend your hard-earned money on pills, cleanses, or potions, let me share a little secret with you. Shh…….Your body has a built-in detox system. All you need to do is give it some support. It is healthy to want to cleanse and detoxify your system, but it doesn't necessarily require spending a week in the bathroom or trying extreme protocols. The best strategy to detox is to support your body's detoxification processes and reduce toxic exposure.
Listen in as I go over all the organs and ways to support our natural detox system including
Your Liver: The Detoxification Powerhouse
The Kidneys
Intestinal Health and Toxin Elimination
The Importance of Healthy Skin
Supporting Lung Health
Understanding the Lymphatic System
In listening to this podcast you are agreeing to the DISCLAIMER
Grab the free guide on Detoxification click ---> Detoxification
What to read the accompanying blogcast? click --->13 Supporting Your Body's Natural Detox System
I’m sure you have heard the saying, "All health begins in the gut.” Gut health is not only about digestion but it influences everything from your mood to your immune system.. Let’s explore the importance of gut health, common signs of gut issues, and practical steps to nurture and maintain a healthy gut.
Listen in as we go over
Understanding the Gut Microbiome
The Importance of Prevention
The Role of Probiotics
The Power of Fermented Foods
Three Essential Steps for Gut Health
Maintaining a healthy gut is vital for overall well-being, affecting our immune system, skin health, hormones, and weight. By following the seed, feed, and weed approach, you can nurture your gut and support your overall health. Introduce diverse probiotic strains, feed them with prebiotic-rich fruits and vegetables, and limit your intake of sugar and junk food. Prioritizing your gut health will lead to a healthier and happier you. So, take care of your gut and watch as it positively impacts every aspect of your life.
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What to read the accompanying blogcast? click ---> 12 Nurture Your Gut
Did you know that what goes up must come down? In today's blog post, we will explore the concept of the glucose rollercoaster, also known as the energy rollercoaster. We often find ourselves experiencing highs and lows throughout the day, reaching for snacks or beverages to boost our energy levels after a crash. This rollercoaster ride can be managed by regulating our blood sugar. In this article, we will delve into the significance of blood sugar, understand the effects of simple carbohydrates, and provide practical tips to prevent energy spikes and crashes.
In this episode we go over
Understanding Blood Sugar
The Impact of Simple Carbohydrates
10 Tips for Regulating Blood Sugar
Regulating blood sugar and insulin levels is crucial for overall well-being, weight management, and preventing long-term health issues. Remember to incorporate apple cider vinegar, start meals with fiber, prioritize protein, engage in physical activity, avoid sugary drinks, minimize snacking, incorporate desserts with meals, opt for a savory, protein-rich breakfast, consider a lower carbohydrate approach, and embrace whole, real foods. By making small adjustments to your diet and lifestyle, you can maintain consistent energy levels and combat the effects of glucose fluctuations.
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What to read the accompanying blogcast? click --->11 - Mastering the Glucose Rollercoaster
Do you ever find yourself bombarded with bio hack techniques every time you scroll through social media or the internet? Some of them may seem enticing, promising quick results in your journey to better health. But before you dive headfirst into the world of biohacking, it's essential to have a reality check. None of these techniques will get you to your end goal faster if you haven't built a solid foundation of health and master the basics. In this blog post, we'll explore why focusing on the foundations is crucial and how you can start building them.
To truly improve your health, starting at the beginning and establishing a strong foundation is important. The foundations, or basics, of health lay the groundwork for making significant improvements. Without these fundamentals, trying out various biohacks can feel like being on a never-ending hamster wheel—going from one great idea to another without making real progress. So, let's prioritize and develop these foundations before venturing into biohacking territory. Consider them as something to explore once you have a solid grasp of the basics.
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What to read the accompanying blogcast? click ---> 10-Master the Basics
Let’s dive into the topic of vitamin D, exploring what it is, its role in the body, and practical ways to ensure we get to optimal levels. Vitamin D, although classified as a vitamin, functions more like a hormone, by regulating bodily functions. Unfortunately, many individuals are found to be deficient in this vital nutrient.
First I need to point out that Vitamin D is a fat-soluble vitamin and any supplement needs to be taken alongside foods containing some fat to facilitate absorption and utilization by the body. Now, let's explore the functions of vitamin D in our bodies, without delving too deeply into complex details.
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What to read the accompanying blogcast? click ---> 09 - Understanding Vitamin D
Let’s chat about the impact of stress and how to mitigate it. When we look at health from a holistic point of view we need to look at all aspects that affect our health. Too often we focus only on nutrition and exercise. It is important to not only look at but address the outside influences that can impact our health. The stress we experience from external influences like work, family, and life in general, can have a huge effect on our overall health and any weight loss efforts. Let’s dive into how stress affects our journey, how to recognize it, and how to manage it.
Remember, managing stress is an ongoing process. It requires self-awareness, self-care, and a commitment to implementing healthy coping mechanisms. By addressing stress and developing effective strategies to manage it, we can improve our physical health, mental well-being, and ultimately enhance our overall quality of life.
Let us embrace the journey of stress management and strive towards a healthier, happier life where external stressors do not hinder our pursuit of holistic well-being.
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What to read the accompanying blogcast? click ---> 08 The impact of Stress
Are you tired of starting diets and exercise routines only to fall back into old habits shortly thereafter? One of the main reasons for this struggle is not having your brain fully on board with your health goals. Your mindset plays a crucial role in achieving long-term success. Let’s explore how to get your brain in the game and stay committed to your health journey, especially when faced with challenges.
Getting your brain in the game is essential for achieving lasting health transformations. By cultivating a positive mindset, finding a meaningful "why," creating a solid plan, forming habits, and embracing the journey, you empower yourself to make sustainable changes. Remember, it's not about temporary diets but rather a lifelong commitment to your well-being. With your brain fully engaged and supportive, you'll be well on your way to success. Start today and make the choice to prioritize your health for a fulfilling life ahead.
Let's dive in!
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What to read the accompanying blogcast? click --->07 Getting Your Brain in the Game
Sleep is the ultimate power-up for your health. Let's explore the wonderful world of the power of sleep. You might think of sleep as a luxury, but it's actually a necessity for our bodies. Quality sleep is like a secret weapon that can unlock numerous benefits for your health and well-being. So, let's dive in and discover why sleep is a crucial piece of the health puzzle and how you can improve the quality of your sleep.
In this episode, we go over what happens in our bodies during sleep as well as ways to improve our sleep quality. Let's dive in!
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What to read the accompanying blogcast? click ---> The Power of Sleep
Many people underestimate the profound impact of their food on their overall health. Let's explore the significance of food and its profound influence on our well-being. Discover how daily encounters with food can shape our health outcomes and learn to make informed choices for optimal nutrition. Gain insights into the power of whole real foods and their positive impact on our bodies. By understanding the effects of different food categories, such as real and processed foods, you can take control of your diet and promote a healthier, more vibrant life.
Listen in as I explain what whole real foods are and their power.
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What to read the accompanying blogcast? click --->05 Power of Real Food
Holistic health is a term that is often used, but its true meaning and implications can sometimes be misunderstood. Many associate it solely with clean eating, meditation, yoga, or metaphysical practices, but it encompasses much more than that.
Holistic health encompasses various dimensions of well-being and emphasizes the interconnectedness of physical, mental, emotional, social, and spiritual aspects. By striving for balance and taking an active role in our health, we can lead longer, healthier, and happier lives. Remember, progress is achieved through small steps, and seeking professional guidance when needed can provide valuable support on your holistic health journey.
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Today I wanted to take some time and talk about identity, where what you eat becomes your identity. Now, I'm not saying you identify as broccoli, that's not quite what I'm saying. There are certain styles of eating and we call them ways of eating that are very beneficial and very healthy. And a lot of people find lots of success with them. But when they stop finding fast success and they start sliding back rather than taking a look and maybe losing their identity, they double down on the way they eat and on their identity. And it's not just one style of eating.
I see it in vegans, vegetarians, keto, paleo, and carnivores. But when you think of it this way, think of it as real food. Like all of those that I kind of just set up should be eating real food. So they double down on this real food, but their body maybe goes through a change. We're aging, we're starting perimenopause, menopause, depending on where you're at. And some of us have done a lot of damage. So we found great success at the beginning following one of these paths. We don't want it to become our identity. We got in with groups of people and we don't want to lose our new friends. We don't want to lose our identity and we don't know what to do. And we might be like adding in something that doesn't fit the mold, but we don't wanna tell anybody because then we will lose our identity and just get stressed out.
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Hello friends! We are going to continue on our last episode's talk of healthy weight. We talked last time about being healthy enough to participate in life without worrying necessarily about what we look like doing it, but there's a little bit more to that. We want to be healthy. So it's not just a matter of being able to do things, it's a matter of making sure that we can continue to do things that we are taking care of this body we were given. You're only given one body if you haven't taken care of it this far. It is what it is, but it's time to start now and move forward with the things we know now. Learning how to work with our body. Getting skinny, like I said last time, does not equal health. Focusing on your unique health and what it needs to get healthy is all that matters!
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Today I want to talk about healthy weight, what that means, and I have something for you to think about. So we're gonna start with something to think about. Did you know your enjoyment of life is determined by how you actually participate in it, not how you look doing it. So let's break this down a little cuz it does have to do with the healthy weight. You can be as skinny as you want. If you're full of aches and pains and you're not mobile and you're stiff and you're not able to participate in life, that's not a way to enjoy the rest of your life, especially as those of us start retiring and enjoying more of life. Um, you need to focus on the health aspect, the functional health aspect, being functionally mobile, we've gotta get this out of our heads that skinny equals health.
There's lots of people out there that are skinny and not healthy. There's lots of ways to lose weight that will not make you healthy. The only thing that makes you healthy is focusing on what your body needs right now to heal and thrive. So a healthy weight is a weight in which you are able to participate in life that you are able to go and enjoy and do things that you wanna do. You can be mobile enough to go hiking, trail walking, rafting, skiing, whatever it is that you enjoy doing. Or maybe it's just traveling. Traveling takes a lot out of you. And then when you're not healthy, it's even harder. And then you wanna make sure that all your metabolic markers are on point because you don't wanna get sick while you're traveling and hiking and skiing and water skiing and stuff. You want to make sure that you are healthy enough so that you come home healthy, that you enjoy it, you thrive.
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Welcome to Holistic Health Made Simple Podcast. Like you, I was sick and tired of being sick and tired. I wanted off the diet roller coaster. And was beyond confused, overwhelmed, and frustrated with all the conflicting diet and health information. Nothing I did ever worked no matter how hard I tried. Do you feel me? Do you wish there was a simple solution to get you healthier, smaller, and have more energy?
I welcome you to join me in this journey of health where you will find simple health solutions to set you free from the diet culture, overwhelm, and ever-changing health rules! My mission is to go beyond the calorie and diet dogma to equip you to be healthy in a holistic way, through simple changes to real food, mindset, and lifestyle. If you are ready to say yes to health and toss out everything that has not worked for a plan with simple steps that will work, you are in the right place!
Hey! I’m Jolene, a Nutritional Therapy Practitioner, wife, furry guardian, gardener, and non-bendy yogi. For as long as I could remember I chased weight loss in the hope of feeling better. Like literally lost and gained the same 80 lbs 3 times! Trying every popular diet that came out, falling for the promises and fitness plans that just took my money and left me worse off than I started. I was working nonstop in the corporate world and the burnout was real. I finally learned that I needed to take a holistic approach and focus on total health to give my body what it needs to thrive! But more importantly, I realized only I had the power to make the changes and they had to fit into my life. Now I share simple strategies that continue to work as we age. There’s no one size fit’s all approach, the only thing that works is tailoring to what your body needs at the moment. It also requires taking a look at more than just the food. Don’t worry though, it’s all about making small changes to support and improve health to be able to enjoy our golden years. The time is now before you are too ill to do anything.
If you are ready to find a health plan that is tailored to YOU and your current health, find solutions that are broken into simple steps to make it easy to implement. Results that are undeniable, like more energy, improved mood, better sleep, and fat loss, this is the podcast for you!
Pop in those headphones, take a deep breath, and let's get healthier together!
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Your mindset and attitude determines your results. A few simple steps will help you make those lasting lifestyle changes.
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The discussion today revolved around, the issue with the JAMA study and how it portrayed intermittent fasting due to the participants eating whatever they wanted and how much they wanted. They also consumed non-caloric drinks during their fasting periods. We discussed how the sweet taste affects the brain and releases insulin and how insulin then stores fat. We also discussed the concept of calories in versus calories out.
With what was covered this week I ask you to start reducing your sweeteners while you're fasting, remove them, try to fast clean, hit the minimum of 16 hours and try to cut out processed foods. Let's work on getting everything cleaned up, but take baby steps. If you're drinking a lot of diet drinks, cut them out first, then work on cleaning up the food and then work on your 16 hours. See how you feel.
The new time restricted eating study that was posted in Jama - Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity
This study - Relationships between insulin release and taste, and the cephalic phase insulin release.
The calories in calories out theory using information shared in both these studies Macronutrients and obesity: revisiting the calories in, calories out framework and The Carbohydrate-Insulin Model of Obesity: Beyond "Calories In, Calories Out
Please visit stuffbyjojo.com for additional information.
Music was supplied by ArchesAudio.com
In Episode 3 we discuss the basics of intermittent fasting
How to get started, how to keep it clean and how to practice it intuitively
Music Provided by ArchesAudio.com
In Episode 2 I discuss the basics of a ketogenic diet and t the subtle differences of the ketogenic diet in relation to a low carb diet as well as go through the basics of Macros what are they how to know how much and the ranges you need to be in.
For Macro tracking I suggest using Cron-O-Meter. It can be used directly in a browser or downloaded as an app on a smart device.
Let's work on shifting the focus to health. This episode I share a little about me and my feelings on the importance of finding what is best for you. Making a lifestyle change means it has to be something that works in your lifestyle. Is it keto, low carb, fasting?