The Healthified Podcast: Recent Episodes
Sara McGlothlin
The Healthified Podcast, in conjunction with the online magazine (www.healthified.com) is an educational forum founded by holistic health coach, writer, and wellness entrepreneur Sara McGlothlin. There is so much information across various topics of health, from nutrition to movement to mindfulness. She “shares the health” through information and interviews with others in the industry, to help you both learn and discern what you can apply to your life to become Healthified:tm:, mind, body, and spirit.
Today’s guest is Andrea Nicholson, a Board Certified Holistic Nutritionist, Nutrition Therapist Master, and Restorative Wellness Practitioner. From crime scene investigator to Insulin Investigator, Andrea helps people address health challenges like fatigue, digestive problems and stubborn weight, so they can live adventure-filled lives without unnecessary medications.
In our conversation, we discuss:
•How Andrea’s plant-based diet proved to be making her health matters worse, and the changes she made after taking matters into her own hands
•How healing her gut became the foundation for positive change, and the steps she took to support her gut health
•Various mindset shifts you can embrace to cut the nutritional confusion, stop emotional eating, and break your dependence on sugar and carbs
•Why Andrea thinks we should all get back to basics with our nutrition, and what you can do today to improve your digestion and relationship with food
Resources:
Gratisfied
Healthified OnlineMagazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Andrea’s Website – LiveHealthy with Andrea
Today’s guest is Tati Garcia, a Licensed Professional Counselor and coach specializing in high-functioning anxiety and the host of the podcast Calmly Coping. Her passion lies in guiding ambitious achievers to stop putting themselves last by overcoming anxiety and burnout so they can feel calmer from within and stop overthinking everything.
Tati has thousands of hours of experience helping clients and uses evidence-based approaches including mindfulness, self-compassion, and positive psychology to help high-achievers make improvements in their mindset, self-care, and work-life balance.
In our conversation, we discuss:
- The difference between anxiety and high functioning anxiety, and those common underlying fears that might cause someone to operate in this way
- How we can use our emotions are information to make a change, take a step back, or create more space in our lives
- Those mindset shifts that are the antidotes to high functioning anxiety, and how to embrace them
- Baby steps and self care practices you can start implementing today to heal your anxiety and achieve more balance in your life
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Tati’s Website
Tati’s Podcast: Calmly Coping
Today’s guest is LynneBowman, author of Amazon best-seller "Brownies for Breakfast, A CookbookFor Diabetics and the People Who Love Them." She has also been featured atwomen's expos throughout the country. She's received national awards as acreative director for advertising agencies on both coasts, and has worked as anactress, makeup artist, screenwriter, illustrator, legal journalist, weddingplanner and television Weather Person.
I learned so much fromLynne and she provides such refreshing insight. What I thought was going to bea conversation solely about healthifying desserts, cutting back on sugar, andincreasing nutritional whole foods, turned into a coffee talk with someoneolder and wiser who has amazing advice to give.
Some highlights of ourconversation include:
Resources:
Gratisfied
Healthified OnlineMagazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
lynnebowman.com
Her bookBrownies for Breakfast
Today’s guest is Madhu Dasa, a former monk who is now a Holistic Health & Business Lifestyle Coach training hundreds of health and wellness professionals, coaches and influencers in ancient sciences. He helps them create 6 & 7 figure online businesses. He lived and trained for half a decade as a monk in the Bhakti Yoga tradition. During these years, he traveled extensively studying Vedic arts and sciences under renowned teachers. In his free time he is a professional musician who tours internationally.
In our conversation, we discuss:
- How to adopt more of a monk mindset to become the master of your mind, break through subconscious beliefs and fears, and uncover your true self
- Where thoughts even come from, the three types of thoughts you experience, and his number one antidote to anxious intrusive thoughts
- The first step to living in more alignment, finding your purpose, and defining success for yourself
- The four questions to ask yourself that make up his monk mindset method, and how to figure out your passion, purpose, and what makes you feel fulfilled
- How doing an ideal day exercise is a powerful tool for living more intentionally.
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
I recently shared in a Healthified magazine article, that I decided quite suddenly to take the month of June off from Instagram. This episode has two parts. I discuss my motivation from taking a social media break, and the benefits I have felt already. I then share my interview with Leeann Rybakov, a friend and fellow health coach who also took a big break from Instagram a couple of years ago. We talk about our experiences with social media, and how a break could serve your health and wellness. We also discuss:
- Pivoting, how to trust yourself and the way you feel before making a change
- The various stories in our minds about a certain situation and how creating space from something can prove them untrue and empower us to take action that better align with our overall vision and goals
- Why she made the decision to get off of Instagram for one year, but then why she was thinking about getting back on
- How her definition of success and failure has evolved
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today marks a very special episode! Not only is it my 100th episode, but it also comes out on my 39th birthday. And when I thought about how I wanted to celebrate both of those things, I initially thought I would do a solo episode talking about all the lessons learned since starting the podcast. But then I had a better idea. My life coach Ellie Burke, who I reference quite often, is one of my favorite people and probably the person who knows me most in this world. I have worked with her now for about 6.5 years, and our work together has changed my life.
During our last call, we mostly talked about how I find myself - at almost 39 years old - going through a weird season in my life. Ellie and I talk about how change and life in general is not linear; there are ebbs and flows, highs and lows, and I would characterize my current chapter as an ebb. It isn’t really a low, because there is so much going well, and I am probably in a very happy place relative to other seasons, but if I had to describe it, it is a season where I am going inward, reevaluating, slowing down, and once again, trying to figure things out. There is less of the doing, building, hustling, etc. So it is very interesting.
I wanted to have her on to have an open and honest conversation about shifting, evolving, realigning. I really hope you enjoy the conversation because I am really excited to share it with you!
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Tracy Pleschourt, the Founder of Self-Made U and the co-host of the Tracy & Gracie Becoming Podcast is a certified life coach who helps men and women learn HOW TO THINK to achieve their goals and overcome the obstacles in their life. Just a few years ago, Tracy was a successful advertising executive. Stifled by the rigorous, time-consuming demands of the corporate world, she traded in my 20 years of advertising to pursue her real passion: personal and professional coaching.
As a result, she became a student of her own work. She was able to stop her fear-based thinking and self-sabotaging behavior. She was able to create a business she loves while teaching others to do the same.
In our conversation, we discuss:
- How our thoughts are the foundation for everything from our emotions to actions, behaviors, and habits, but unfortunately, we are not taught how to think. Tracy provides us with a framework to shift from fear-based thinking to more self-empowerment, compassion, and creativity
- The neuroscience behind the difference between our primitive and prodigy brain
- How to uncover unconscious thoughts and beliefs that are influencing our behaviors and responses and keeping us stuck
- Why everything we want is attached to the way we want to feel and this all starts with a decision
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Avery Leigh, a Functional Diagnostic Nutrition Practitioner (FDN-P), is on a mission to guide women toward optimal gut health and balanced hormones using a holistic approach to healing. Avery investigates hidden root causes to chronic gut and hormone imbalances through advanced functional lab testing, custom protocols, and nutrition coaching. She integrates a multidimensional approach, helping clients remove physical and energetic blocks through somatic healing and subconscious reprogramming practices so they can become their highest and healthiest self. Avery's goal is to empower women to listen to their bodies inner wisdom and become their own best healer.
In our conversation, we discuss:
- How gut and hormonal issues led her down the path of functional medicine and holistic healing, which was a process of implementing functional testing alongside non-traditional modalities like energy work and spiritual practices.
- Why it is so important to take your health into your own hands
- Why she made the switch from working in finance to becoming a functional nutrition practitioner, what being out of alignment feels like, and how finding alignment benefits you mind body and spirit
- What you can start doing today to help regulate your nervous system
- Why she encourages 30g of protein for your first meal
- Her balanced approach to eating out and maintaining her healthy habits while traveling
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Sue Thomas, a nutritional therapist and wellness coach providing community support, accountability and most importantly education around sugar and the impact it has on the body. She helps women control sugar cravings to improve mental clarity, create better sleep and feel more confident in their clothes.
In our conversation, we discuss:
- How balancing your blood sugar and breaking an addiction to sugar can lead to a life of food freedom, increased energy, and more mental clarity
- The carbohydrate spectrum and what it has to do with free radicals and inflammation in the body.
- The difference between hormonal hunger and physical hunger and how to tell the difference
- How sugar affects various areas of health from work performance and productivity, to sleep, to metabolism
- Why what you eat first is the most important meal of the day
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Pam Sherman, fitness instructor and wellness coach. Pam has been in the fitness and wellness world for over 24 years. She wants to help women feel amazing in their own skin, learn how to eat for their health and weight loss and move for lifelong wellness.
Her tagline is Your Health is Your Wealth!
She's a 7X author, international speaker and coach on the FitRadio app.
In our conversation, we discuss:
- Why functional fitness and strength training becomes more important as we age
- How to fit movement into your days especially if you are in a busy season of life. You might need to do a lot less than you think you do
- Emotional eating and breaking free from a cycle mentality. Staying consistent with your health habits every day no matter if it is the weekend or during the work week
- Alcohol and sugar. Why she has given up drinking entirely, and the reason she limits the sweet stuff to only a handful of times per year
- Why you need to prioritize protein and how to ensure you are getting enough
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Pam's Website
Pam's YouTube Channel
Pam on Instagram
Today’s guest is Lisa Pachence, an Executive Life and Leadership Coach to big-hearted, high-achievers who dream of leading big lives and leaving big legacies without the big burnout. As an Elite Coach for coaches, entrepreneurs, and executives, Lisa brings deep insights, practical tactics, and masterful partnership to enact transformative life and business changes.
In our conversation, we discuss:
- What perfectionism is and how to know if you are one
- How we can unlearn old programming, thoughts and beliefs that are keeping you stuck in old patterns and preventing you from becoming the person you want to be
- Why change starts with increased awareness then action
- How we can feel more fulfilled as a parent, while still going after our dreams without burning out
- The difference between our inner and outer experiences
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Nick Hutchison author, speaker, and founder of Book Thinkers who has devoted his career to helping millions of readers take action on the information they learn and rise to their potential. If you are an avid self-help reader, or just like reading inspirational books to help better your life in some way, you might know what I am talking about. I read so many, but sometimes I feel lost when it comes to applying the information through action. This is why I wanted to have Nick on. His new book, Rise of the Reader, teaches you just that. He dives into the strategies for mastering your reading habits and applying what you learn.
In our conversation, we discuss:
- How to read any book with more intention and purpose
- Why we struggle with implementing information, and what he encourages you to do before, during, and after you read any book
- The number one book he recommends when wanting to get into the world of self-development
- Little habits and behaviors you can start implementing today to become more of a reader and fit reading into your daily life
- How you can help you kids to cultivate a love of reading
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
In our conversation, we discuss:
- What inspired him to go down a path of self-growth and development and why having self-belief is the secret sauce to doing the work and achieving your goals
- How we can use adversity as fuel for our lives, rather than fall victim to it
- How to move through any painful or uncomfortable emotions when doing the work on yourself
- How to stay on a path of self-development, even when those around you are not
- The difference between a motivational push pull, and why you need both
- Why doing this work and building a life of your dreams may not be easy, but it is worth it
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Next Level University
Tony Robbins Ted Talk: Why We Do What We Do
Today’s guest is Renee Jones, a speaker, coach, and author who helps women (and a few men) get free of emotional eating so they can lose the extra weight and keep it off. Renee spent 40 years yo-yo dieting before she got free from emotional eating, which helped her not only lose the pounds but maintain her goal weight since 2012. She redirected her practice to coach others to do the same.
Renee has a Master's degree in Marriage and Family Counseling and a clinical residency in Pastoral Care. Her TEDx Talk on Emotional Eating has over 700,000 views and counting. She is also the author of her book “What’s Really Eating You? Overcome the Triggers of Comfort Eating.”
In our conversation, we discuss:
- How she finally lost weight and kept it off after 40 years of yo-yo dieting and emotional eating
- Her biggest tips for managing emotional eating
- How awareness is key for any behavior of self-sabotage
- The nutritional plan she encourages with her clients, and why she no longer eats sugar
- Why it is so important to face our emotional stuff even when it is painful
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Cathy Johnson, also known as the Yes I Can coach. She is a business and life coach with almost 30 years of experience as an entrepreneur who teaches women proven business (and life) strategies to transform their life while igniting their business or career so that they have the freedom they crave and make the money they desire. Cathy helps her clients dissect what is holding them back so they can refocus their energy, time and efforts more positively. Her YES Method™ encourages a path of evolution and empowerment in business and life in order to make decisions from a place of confidence not comparison.
In our conversation, we discuss:
- What it means to have a yes I can attitude, be your own cheerleader and believe in yourself
- Common fears and stories that stand in the way of achieving your dreams
- How her definition of success has evolved over the years, and how to define it for yourself
- Why it is so important to look at your values when creating a life you love
- What you can do if you want to change paths, make a pivot, start a business, or feel more aligned in life
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Sahar Elhodiri Aker, founder of the ichoosebeauty project, an initiative that has helped her heal from depression, a message she works to share with others.
For 10 years, she’s been taking pictures of life's beauty and posting them on Instagram, using the ichoosebeauty hashtag. She didn't miss a single day for 3,000 posts in a row! This practice became the vehicle she used to find joy and meaning in her life again, and lift herself out of the darkness.
ichoosebeauty has since morphed into a 30-day challenge to guide others on their own happiness journeys, and is recognized by Mental Health America as a DIY tool to improve mental health. She is now on a mission to uplift as many people as she can.
She also has an e-commerce shop where she turned the healing words from her therapy notes into mantra designs on apparel, mugs, and more to comfort, inspire, and empower those going through a difficult time in their lives.
In our conversation, we discuss:
- Why the little moments of our day are what make up a happy life
- How she defines happiness, and what it is something to create, not something that happens to you
- How social media has been a positive platform in her life, and why she thinks it can be used to improve mental health, rather than the other way around
- The other tools in her wellness tool kit she turns to on a daily and weekly basis
- How she reframes negative thinking and why she considers this work
- The power of resilience, and how she has become stronger as a result of her mental health struggles
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Meghan Johnston, a life coach and restorative yoga teacher with over 12 years of experience in holistic wellness, space-holding, and experiential learning. Through her classes, workshops, coaching and podcast With Heart And Wonder, she has supported hundreds of high achievers to reclaim their energy and shine as their brightest selves.
I wanted to have her on the podcast for many reasons, but primarily to focus on the topics of rest, alignment, knowing yourself and getting your energy back after periods of depletion. I think all of these are so relevant in the conversation of wellness, and underestimated when talked about in conjunction to our physical health.
Some highlights of our conversation include:
- How we can take a more compassionate approach with ourselves
- Why its important to to evaluate your pacing, presence and priorities
- Myths she would debunk about our need to constantly be pushing ourselves towards achieving and proving our worth
- The benefits of rest, and the model she provides for defining rest for yourself
- Why life and periods of productivity aren’t linear but rather cyclical, and how you can live more in flow with the cycles of your life
- Energy, creativity, and what this all has to do with getting to know yourself a bit better
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Linn Rivers, a health and wellness expert and educator who assists people all around the world in taking their health into their own hands in order to heal on all levels, mind, body and spirit.
She has over 15 years of education in the holistic health field and assists people in overcoming chronic health conditions and mental health disorders.
While her educational background is diverse, it’s her own journey that really sets her apart. She is able to connect with people on a wide range of traumatic events that she had to overcome by herself.
In our conversation, we discuss:
- The 3 main contributing factors to chronic illness and disease
- What mindset has to do with healing, and how to embrace a growth mindset when you aren’t feeling physically well
- Energy work, the power of belief, and why alignment and living a life of joy is not selfish
- Why bioindividuality with nutrition is more important than ever
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Janice Litvin, an award-winning corporate wellness speaker and author of her book the Banish Burnout Toolkit™. Janice strives to help as many people as possible take care of their physical and mental health, teaching them to manage stress to prevent burnout, fall in love with fitness, and eat healthier. She has developed unique strategies to maximize engagement in workplace wellness and has also developed a stress management methodology, which helps people stop and take stock of their reactions to stress, where they came from, and how to change them. Her unique teachings offer a journey of untangling negative patterns to effect real behavior change for life.
In our conversation, we discuss:
- The difference between stress and burnout and how your individual background and biochemistry affects how you handle and react to stress
- The signs of burnout to look out for, why it’s so hard for us to rest, and some action steps to take to get back to a better feeling place
- How we can use our thoughts and inner dialogue to manage stress and mitigate burnout
- How movement and tuning into your physical body can help
- The art of savoring your experiences, daily moments of joy, and using anticipation to your advantage
- Consistent habits and behaviors you can start doing today to support your self-care and mental wellbeing.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Ruth Rathblott, bestselling author, TEDx speaker, and an award-winning former CEO who is committed to creating inclusion for all. She speaks about her personal and professional journey through the lens of someone with a visible disability and shares what it is like to lead and live life without limits or labels.
Ruth was born with a limb difference and currently speaks on issues of inclusion and diversity, the gifts of being unique, the freedom of accepting your differences, and rising above life’s challenges.
Ruth left her long-time nonprofit career to work with leaders that want to broaden their conversations on diversity so they can create inclusive work environments, develop more cohesive teams, and leverage out-of-the-box thinking.
Ruth touches on disabilities, covering hidden differences, and otherness. Her story speaks to how we cope with feelings of isolation, our need to feel connected to others, the ability to rise above life’s challenges, and the freedom gained from letting go of shame. She demonstrates the power of living authentically and enables the recognition that our differences are our greatest gift.
In our conversation, we discuss:
- What she has learned about the human ability to adapt and figure things out
- What we can do as parents to foster self-confidence and compassion in our children, normalize the conversation around diversity, and learn to celebrate differences with kindness and curiosity rather than judgment
- Why hiding parts of ourselves blocks connection and what happens when we open up, become vulnerable, and share the not so pretty parts of ourselves with others
- How hiding and not speaking our truth fits in to the bigger picture of mental health, and how we can use our thoughts to live more empowered lives
- Why she believes self acceptance is an ongoing process and how we can lean on others for love and support rather than feel like we need to go about life alone
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Philip Pape, Certified Nutrition Coach, Fitness professional and personal trainer as well as the founder of Wits and Weights, and host of the Wits and Weights and Podcast. I asked him all of the burning questions about strength training, how to build more muscle, what it means to fuel and feed your muscles in the right way, as well as the mindset shifts that need to occur to set you up for success in your fitness journey.
Highlights of our conversation include
- How you can build muscle and improve your body composition at any age
- The number one mindset shift to make if you want to remain consistent and make getting fitter a part of your identity
- The importance of lifting heavy, and what that even means
- The combination of strength training and cardio that Philip recommends and why walking is so beneficial.
- What to know about recovery, rest days, and our body’s ability to adapt
- Why he takes a flexible approach to nutrition and why no foods are off limits
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Kelly Stradling, an entrepreneur, real estate agent, and interior designer based in Charleston, South Carolina. She has over 2 decades in sales, marketing, construction, and real estate investment, while also having owned diverse businesses from a Yoga/ Pilates Studio, Clothing Boutique to a Construction Company. In her latest endeavor, Cote Luxe, she has combined her love of real estate, design and wealth building to assist clients in seeing their home dreams and visions come to life.
This conversation bridges the gap between business and mindfulness, providing you insight on entrepreneurship, passion, and what it means to live a more aligned life.
Some highlights we discuss are:
- Knowing when to pause, pivot, and trust your intuition to make a change
- What alignment feels like, and when to know when you are out of alignment in work and life
- Why sometimes passion isn’t enough to start a business, and what you need to know
- The moments in Kelly’s day she holds to be most important, and how you can start to honor them as well
- How we can create newness, intention, and adventure in our daily lives
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is writer and journalist Joni Sweet. She has deep expertise covering travel, health, and wellness. Her career has taken her all over the world, and her work has been featured in top publications such as Time, Forbes, Real Simple, Self, and Health Magazine. She recently published an article on Forbes, which outlined ten wellness trends for 2024. We take a deep dive into each one, discussing major takeaways, and how you can start implementing some habits and behaviors today. At the end of this conversation you will feel energized and up to date on what is being talked about in the wellness world this year. We also discuss her travel experiences, what she has learned about wellness in other cultures, and her favorite trendy thing to do when away.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Joni Sweet's Forbes article: 10 Wellness Trends You Have To Try In 2024
Joni Sweet's Website
Today’s guest is Tiffany North, a nurse, Certified Intuitive Eating Professional, and creator of the Food Attachment Model ™ She helps people with disordered eating finally find freedom, balance, and satisfaction. Tiffany's passion is challenging weight stigma, a harmful system of oppression. Her coaching is focused on secure attachment, Intuitive Eating, body respect, and Health at Every Size principles. She has been sober since 1998 and feels that recovery has informed all areas of her work and life. When she isn’t coaching or speaking, she enjoys spending time with friends and family, being in nature and experiencing fun, adventure, and play in life.
In our conversation, we discuss:
- Attachment theory, what it is, and how it can be applied to our relationship with food
- How to do the inner work to move towards healing if you view yourself as broken or not enough
- How she pulls in the principles of nutrition and mindful eating to develop more self-trust around food and our body
- Secure attachment, reparenting, and self-compassion for increased feelings of well-being
- How she gets her clients to be less preoccupied and anxious around food so that they can free up brain space to focus on things in life that matter more
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Tim James, creator of Chemical Free Body, and host of the Health Hero podcast. After suffering from multiple health issues, Tim knew something had to change. But it was only after watching his closest ones die of cancer and the untimely death of his younger brother that he finally decided to take action. Tim’s journey led him to a shocking discovery which helped another one of his friends beat cancer and transform every area of his life. Feeling charged with a duty to help others he started sharing his knowledge with anyone that would listen. This led him to producing his own chemical free food products. ‘Chemical Free Body’ was born. Tim’s inbox is constantly flooded with people singing and dancing about how his products have given them a life they couldn’t believe was possible. His story will have you laughing, crying and gasping but most importantly he will give you the recipe to a longer, happier and healthier life.
In our conversation, we discuss:
- Tim’s major healing journey which led him to the realization that health is an inside game tied to internal awareness
- What he does to reduce the toxic load in his life
- 4 areas of health to start focusing on and improving today
- The macronutrient you likely haven’t heard of
- His advice for living a happier more aligned life
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Pam Moore, an occupational therapist-turned-intuitive eating coach and health and fitness journalist who lives in Boulder, Colorado with her husband and two daughters.
As an intuitive eating coach, her mission is to help women stop micromanaging their food and exercise in the quest for a smaller body so they can start fully showing up to the big, brilliant lives they were meant for.
In our conversation, we discuss:
How our relationship with food is connected to our emotional world
What intuitive eating is, and why the science supports it
What nutrition has to do with intuitive eating
How to make your meals more of a mindful sensory experience
How food anxiety clouds our judgment and interferes with our hunger cues, and what happens when we let that go
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
pam-moore.com
Pam on IG
Today’s guest is Marriage and Family Therapist Angela Caldwell. She serves as founder and director of the Caldwell Family Institute in Los Angeles, specializing in family-based treatment. She is currently an adjunct professor at California State University Northridge, teaching systems theory and related courses.
In our conversation we discuss:
The role that family dynamics play in our mental and emotional health
How to set boundaries with family members and overcome any associated guilt
How to make your home a safe space for open communication and expressing emotions
Why a partner can influence growth and evolution when you are open to it
Healthy ways to fight
Why anger is a productive emotion and why it should not be suppressed.
Why we are so scared of uncomfortable emotions and her advice for overcoming that fear
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
s Erik Young, also known as the Flexible Dieting coach. For some background, he is an entrepreneur, celebrity nutrition coach, and a successful gym owner in Arizona. He is certified by the National Academy of Sports Medicine (NASM) and specializes in macronutrients, and has developed successful meal programs for a range of clients ranging from nutrition “newbies” to professional competitors.
Erik has been perfecting his Flexible Dieting program for the past ten years, working with celebrities such as Hilary Duff, Mandy Moore and Molly Sims, as well as thousands of women of all shapes and sizes across the country. Erik despises fad diets, overnight weight loss trends, and appetite suppressants. His formula for success involves properly educating individuals, developing a plan based on their specific preferences, and leading clients down the road to long-term, sustainable success.
In our conversation we discuss:
What reverse dieting is, why it is important especially for women who may have a history of dieting or under eating, and why his clients find so much success with this program
The metabolic science behind eating enough, balancing macros, and increasing calories slowly and surely rather than drastically all at once.
Why macro balancing trumps calorie counting, and why you shouldn’t fear carbs
HIs thoughts on intermittent fasting, fasted workouts, and how you need to experiment to figure out what works best for you
The freedom that can be found with improving your relationship with food and getting out of the mindsets of dieting and restriction.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Liam Naden, a speaker, teacher, writer and researcher who helps you create true success in your life by understanding how to use your brain the right way - overcoming your problems, achieving your goals and ending frustrations. He is the host of the "Let Yourself Off the Hook" podcast and coaching program, explaining how to achieve success without the struggle.
In our conversation we discuss:
What he got wrong about success that led him to losing everything and becoming homeless in his mid-40s.
The major differences he felt when rebuilding his life,and how that led him to realize the power of the brain and neuroscience in creating a life of abundance
How letting go and surrender are as real and natural as the law of gravity
The four parts of the brain, why it is such an amazing machine, and how to use it to your advantage
How fear and anxiety hinder our brain’s ability to work optimally
Why he encourages you to give up goal setting and what to do instead
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Today’s guest is Dr. Laura DeCesaris, a functional medicine health strategist, specializing in women’s health and high performance. Laura works with driven, ambitious women, helping them to rebuild their metabolism so they can experience optimal brain health, body composition, and natural vitality. She takes a female-centric approach to health and wellness, teaching women about their bodies and brains so they can make better decisions for their health and leverage their biochemistry for optimal performance.
You can find her contributions in outlets such as Forbes, NBC, MindBodyGreen, Greatist, Parade, Well + Good, and other publications. Laura is based out of Scottsdale, AZ, and works with clients virtually around the world.
I learned so much in this episode you guys, and I can’t wait for you to hear it. There were so many moments when I was nodding my head and definitely had some aha moments and new realizations. Some highlights of our conversation include:
How mindset shifts and evolving your sense of identity come into play when making big changes to your health
The power of taking responsibility for the changes you need to make, getting curious, asking the right questions, and being intentional to get you to where you want to be
Why time and energy are her clients’ biggest currency, and how she works with them to optimize both
Why regulating the nervous system is important, especially if you are used to operating in a way that keeps you in a hyper vigilante state of being
Her biggest bio-hacks across different pillars of health
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Web: www.drlauradecesaris.com
IG: www.instagram.com/dr.lauradecesaris
FB: www.facebook.com/groups/ambitiouswomanwellness
LinkedIn:www.linkedin.com/dr-lauradecesaris
Top 10 Secrets for High-Performance Health Guide
Today's guest is Dr. Roseann Capanna-Hodge, a mental health innovator and founder of Neurotastic™ Brain Formulas and The Global Institute of Children’s Mental Health. She is dedicated to reshaping mental health perceptions and treatments. Through her Neurotastic™ Brain Formulas and trademarked BrainBehaviorReset™ method, she provides science-backed holistic therapies to tackle conditions such as ADHD, anxiety, and OCD Author of three books including "It’s Gonna be OK!™", and podcast host of It’s Gonna be OK! The Parenting Resource for Children’s Behavior and Mental Health, Dr. Roseann offers a reassuring voice in the parenting and mental wellness sphere, emphasizing science-driven tools for brain calmness and family harmony. Her multifaceted engagement in media underscores her commitment to broadening mental health understanding and solutions.
In our conversation we discuss:
What parents need to know about having the mental health conversation with their kids, emotional intelligence, and incorporating emotional language into the household.
Signs to look out for if your child is expressing stress and anxiety, and the difference between internalizers and externalizers
The effect of trauma on our nervous systems, and how to do the work to pinpoint triggers, self-regulate the nervous system, and learn coping skills
How you can use empowering language to foster open communication and feelings of safety and security
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
In this solo episode, I share both my past and current relationship with alcohol, why I am starting to question it, and what I am doing to work on it. It is an area in which I have felt very alone at times, so if this episode helps just one person feel less alone in their relationship with alcohol, then my job here is done. On the flip side of that, if a conversation about drinking and alcohol is triggering for you in any way, you might want to skip this episode.
Disclaimer: I am not categorizing alcohol or drinking as “Healthified.” I am not promoting it in any way. I think everyone’s relationship with alcohol - just like with food - is completely unique and individual to them. For some people the most Healthified way to approach alcohol is abstinence; for others they might have a good handle on moderation. You do you when it comes to alcohol, I just wanted to share my story in case it resonates with anyone or impacts anyone in a positive way. "Healthified" implies that we are works in progress. There is always something in our lives we can do, tweak, change, improve upon to become healthier versions of ourselves.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Reframe App
Sunnyside App
Quit Like A Woman
The Sober Diaries
Be Your Future Self Now
The Sober Mom Life Podcast
IV Hydration
H-Proof The Anytime You Drink Vitamin
LMNT Electrolyte Packets
Magnesium Glycinate
RecoveryBits Chlorella Tablets (use the code HEALTHIFIED to save 10%)
Dry Farms Wine
Avaline Wine
Aura Bora Sparkling Water
Today’s guest is Frances Sacripanti a personal trainer and personal friend. She has so much wisdom to share in this episode, not only about physical fitness, but also about wellness, mindfulness, and being your own cheerleader in life. We talk about how to shift your mindset about exercise, especially after having kids, how to use your inner dialogue to your advantage, how to let go of unnecessary wellness practices that may be stressing you out, and so much more.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
Mind Body Bespoke
Frances on Instagram
In this solo episode, I discuss how our current environment (especially social media) can create a lot of noise and nutritional confusion. I go deep into my health story, history of disordered eating, and tendency to try anything and everything. I can be a consumer of the information just as much as anyone else, and I talk about what I have had to let go of, and the two cornerstones of my food philosophy I return to when I feel like I have veered off course.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance
In my first solo episode, I reflect back on the past 10 years of my entrepreneurial journey. It was around this time 10 years ago that I left my last 9am - 5pm job, and have been making my way as an entrepreneur ever since. You will learn how I have never really pivoted so to speak, but rather followed the unfolding as one thing led to the next. From working 3 jobs to make ends meet, to launching my now company Gratisfied, I get real about alignment, burn out, and finding what fits.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Counting Colors Online Course
The Beauty of Blood Sugar Balance Online Course
Today’s guest is Chelsea J. O’Leary, a Nashville-based artist, entrepreneur, and home food preserver. She is the founder and owner of Wiley Canning Company, a company dedicated to canning, pickling, and preserving local and seasonal fruits and vegetables. Her first book, The Wiley Canning Company Cookbook, is now available. Chelsea creates recipes and hosts workshops to teach others to can, pickle, and preserve as well. She explores photography through both a film and digital format, and she is especially drawn to photographing fruits and vegetables.
When she is not canning, pickling, preserving, or creating photographs, she values and seeks meaningful, curiosity-driven dialogue with others. She loves to write and run, in the woods or through the city, and she cherishes time spent with her husband, Jared, and son, Sullivan. You might find them at a local farmers’ market, park, or nearby wooded trail.
Chelsea holds a Bachelor of Science in Biology and Bachelor of Arts in Spanish and Latin American Studies from Otterbein University and a Food Product Development Certificate from Cornell University.
In our conversation we discuss:
- The questions she asked herself to design a life she loved, start her company, and nourish her creativity
- Her relationship with food and the role that it plays in her life, both from a philosophical perspective and day to day.
- What she would tell her younger self in terms of taking the leap of faith and making the career change
- What you need to know about canning, pickling, and food preservation, the questions she gets asked the most, and baby steps to take to try it at home.
- Motherhood, entrepreneurship, and creativity. How she views all three under the same umbrella rather than as separate entities
- When fear is there to tell you something and show you what you care about, and what to do in response to fear, doubt, and the imposter syndrome.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Chelsea On Instagram
The Wiley Canning Company on Instagram
Chelsea's Website
The Wiley Canning Company
The Wiley Canning Company Cookbook
Today’s guest is Laura Lea Bryant, a certified holistic chef and heartache consultant, with over 10 years in the wellness industry. After a divorce and several subsequent breakups, Laura Lea decided to combine her food knowledge with scientific theories on attachment, grief and romantic rejection, to create a private consulting program and body of digital resources. Laura Lea has also centered her third cookbook around the relationship between food, mindset and healing during difficult seasons. This cookbook, Recipes for an Aching Heart, just recently launched and is available on Amazon as well as most bookstores.
In our conversation we discuss:
- What is happening physiologically during periods of grief, heartache, and stress and how you can use food and holistic health practices to get back to a more balanced state.
- Laura Lea’s framework for moving through periods of grief and heartache, and baby steps you can start taking today if you find yourself going through a difficult time
- Why self-compassion and asking for help are so important, and Laura Lea offers examples of each
- Why she encourages not turning to alcohol as a coping mechanism and what you can do instead
- Words of comfort the help you find hope and the hindsight perspective now
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Laura Lea’s Website
Laura Lea on Instagram
Recipes for an Aching Heart
Today’s guest is Stacia Root. Stacia worked as a registered nurse for 3 years before transitioning into personal training. Stacia saw a lack of education on how to live a healthy lifestyle and chose to follow her passion and work one on one with clients to help them develop a sustainable healthy life.
In our conversation we discuss:
- Overcoming the ego and personal blocks when you want to make a change in your life, and what you can do to get over those hurdles
- Why vulnerability and sharing can help others in their health and wellness journeys
- The types of clients Stacia works with, and how the approaches differ when someone wants to build muscle and get stronger, versus toning up and losing weight
- Her nutritional philosophy, why protein is so important, and how to ensure you are getting sufficient quality protein in your day
- Why she is so passionate about helping people live a more active lifestyle.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Today’s guest is Sophie Shepherd, founder of SHE Talks Health and the creator of the SHE Talks Health Podcast. Sophie is a Functional Diagnostic Nutrition Practitioner and NLP Certified Life Coach who helps women transform their hormone, gut and thyroid health. Using a combination of root cause functional lab testing, transformational subconscious mindset reprogramming, and diet and lifestyle science, Sophie and her team partner with you to create a holistic approach to bringing your body and mind back into balance. Her mission is to revolutionize the way women claim their health and slay old stories of being in sick bodies.
In our conversation we discuss:
- How gut health, hormonal health, and mental health are all related
- The connection between our emotional world and that of our physical health
- Moving, working, eating and living in alignment with your menstrual cycle, with digestible takeaways to start applying this information to your life today
- The foundational aspects of health she works with her clients first before anything else
- The nutritional gaps she sees the most and why she wishes people would eat more
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
SHE Talks Health
SHE Talks Health Podcast
Sophie on Instagram
Today’s guest is Bio: Taryn White, functional nutritionist and owner of GreenMind, a nutrition consulting business. With a passion for helping individuals solve complicated medical issues, Taryn uses food, nutrition, and lifestyle medicine to optimize health and well-being. She is a mom of four kids, a Certified Nutrition Specialist with a Master's degree in Clinical and Integrative Nutrition, and a former hospital strategy consultant, bringing a unique goal-oriented approach to her work. Taryn develops customized nutrition plans for individuals based on the root cause of their health issues, focusing on gut health, blood sugar management, and mental wellness.
In our conversation we discuss:
- How her intuition led her to functional medicine after efforts in the conventional medical system fell short when both she and her son faced health issues
- What she would go back and tell herself as she was going through a challenging time with her health
- How Taryn translates what she is learning about health and wellness to her four kids of various ages, when she knows to intervene and when she knows to relinquish control
- The core 4 areas of wellness she focuses on in her practice
- Why she believes food can be the ultimate powerhouse of your health
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Today’s guest is Morgan Lewis of Three Pillars Wellness. Morgan is a Certified Holistic Nutrition Consultant (HNC) and Restorative Wellness Solutions Practitioner with over 3 years of experience. She works to identify barriers and address root cause(s) to digestive issues, gut dysfunction, chronic stress, weight management, nutrition, and lifestyle changes. Morgan’s health journey inspired her to seek a deeper knowledge of holistic health, and she is committed to helping empower clients to discover their best selves and to live optimally. She believes in supportive care and forming a team with clients, empowering them along the way to make steps towards vitality.
In our conversation we discuss:
Why test don’t guess is her tagline, and why she uses diagnostic testing with her clients and how results can not only be insightful but also powerful motivating factors to healing
What you need to know about digestion from the moment you sit down to eat, and the important role that your mind plays in meal time
Her tips for more mindful eating, and the importance of breathing, chewing, and being present with your food
Common digestive issues she sees with her clients, and the gut healing protocol she encourages
Blood sugar balance, and she answers my question on walking the fine line between those macronutrients that support blood sugar (protein and healthy fat) and ensuring you are eating enough fiber.
The interaction between body, mind, and spirit, and how bringing all aspects of self into balance is important for your physical health
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Today’s repeat guest is Tina Haupert founder of the wellness brand Carrots N Cake. You will hear all about why I wanted her to come back on and the episode is a good one!
In this conversation we discuss:
- What fat loss is, the role that hormones play, and why it isn’t just about calories in/calories out
- How functional testing can be a great tool to help you reach your goals
- Major beliefs you may have to unlearn when it comes to weight loss and increasing your energy
- Why as women, we shouldn’t be exercising, eating, or even working the same way every day
- Muscle building, eating enough protein, and eating enough in general in your 30s, 40s and beyond
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Carrots N Cake
Tina on Instagram
Tina's first episode on the Healthified Podcast
Today’s guest is Lindsay Kluge, a clinical herbalist and nutritionist with a passion for bringing plants and people together. Through her work as a teacher and practitioner, she is passionate about helping people feel empowered in their health through community organic gardening, health education, and connection with nature. She has worked in clinical practice with naturopathic doctors and MD’s alike, bridging the gap between alternative and conventional medicine to bring comprehensive, research based botanical medicine to her local communities. With an undergraduate degree in horticulture & landscape design, and a Masters in Herbal Medicine, plants are Lindsay's love language. She currently contributes to course development with the Herbal Academy, and serves as adjunct faculty in clinical nutrition at her alma mater, the Maryland University of Integrative Health. Her love for teaching and exploring the growing field of herbal medicine and holistic nutrition is deeply grounded in her roots of Appalachian plant medicine and Ayurvedic philosophy. Lindsay is the founder of Ginger Tonic Botanicals, an herbal and nutrition creative hub of plant inspiration and education.
In our conversation we discuss:
- The supportive power of plant medicine, and why you should add herbs to your wellness toolkit
- The power of simplicity as it pertains to wellness, and the question to ask yourself when you need to bring things back to basics
- Foundational health habits you can incorporate for every season
- Lindsay’s advice for finding more peace around food
- Baby steps you can take to start building your home apothecary
- Why we need to stop scrolling social media for health advice, and what you can do to create more boundaries and start trusting yourself
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Ginger Tonic Botanicals
Today’s guest is registered dietician and integrative health and wellness coach Lisa Smith. Lisa began pursuing her passion to help others discover healing and wellness after graduating from
Indiana University of Pennsylvania with two master’s degrees in Human Biology and Nutrition.
Following her graduate work, she completed a dietetic internship and opened her private practice - Integrative Wellness Center in Indiana, PA.
Lisa has experience providing nutritional and wellness counseling to clients in corporate and individual settings. Lisa’s Integrative and Functional nutrition-based practice provides a
client centered approach to optimal health. She helps clients restore their wellness and energy through personalized nutrition, eliminating deficiencies, improving self-care, addressing stress management, and reducing toxin exposures. Her areas of expertise include Autoimmunity, Digestive Disorders, Hormonal Imbalances, Weight Loss, and more.
Lisa is a member of the Academy of Nutrition and Dietetics, Dietitians for Integrative and Functional Medicine, and is a graduate of Functional Nutrition Alliance Full Body Systems Functional Medicine Program.
In our conversation we discuss:
- The 3 R’s she addresses with her clients when putting them on a path of healing
- Why hitting your daily protein targets are important, and her thoughts on dairy and animal based sources of protein
- Nutritional variability. How much variation you need in your diet, and when to know if you need to switch it up
- The connection between blood sugar balance and gut health
- What she believes to be the foundation of any healing journey, and it doesn’t have to do with food or the physical
- The truth about food sensitivities and leaky gut, and what you need to know about food sensitivity testing
- What she wants people to know whether they are working with an integrative practitioner or not, and resources you can turn to if going about your wellness solo.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Integrative Wellness Center
Today’s guest is Christina Watkins, a certified Integrative Nutrition Health Coach and entrepreneur who is on a mission to help women improve their health through nutrition and lifestyle habits. Christina is the founder of The Wellness Concierges where she offers programs and health coaching.
Christina has also worked under functional MD’s at the second largest health care system in the United States learning how food is medicine. She developed successful employer wellness programs for some of the largest employers in Orange County.
In our conversation, we discuss:
- How a childhood struggle with weight shaped her health story and what parents can do to encourage healthy views around food
- The two major life-changing things she learned from working with a nutritionist, and it might not be what you think
- How her health changed when she made a pivotal life change
- Stress and cortisol. How they were impacting her health and the tools she implements on a daily basis to manage stress
- Meal planning tips and tricks centered around preparation and blood sugar balance.
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Instagram @thewellnessconcierges or
www.thewellnessconcierges.com
Dutch Test
Find a functional medicine doctor
Chia seed pudding post
Coconut wraps
Capellos
Today’s guest is Jordan Rowe a full-time Personal Trainer in my hometown of Richmond, VA. Looking to give people the guidance they need to navigate their way through the gym, she has helped hundreds of clients become stronger, faster and healthier through full body strength training. Jordan believes confidence and empowerment comes from not only movement but through pushing yourself past those challenging moments in the gym. She strives to prove to her clients that they can do one more rep, they can add 5 more pounds to do the bar, and they can hold on for another 10 seconds through her 'no excuses' style training.
During the height of COVID, her success allowed her to open NOEX Fitness, a private personal training gym. Here, she is able to expand her offerings to also include exclusive Open Gym memberships to the community and special training programs for local athletes competing in events.
In our conversation we discuss:
- Common excuses she hears from her clients and how she encourages the prioritization of fitness for self-care
- Goal setting and achievement, and how the goals she helps her clients towards tends to evolve and shift as society changes.
- Why women have a hard time putting on muscle, and the fear of getting too bulky is a myth she is constantly busting
- The various types of strength training routines she chooses for her clients based on individual lifestyles, schedule parameters, injuries, and what you can do when you are short on time
- Pre- and post-workout nutrition, fasted workouts, and how to figure out what works best for you
- Why taking responsibility for for your habits, perceptions, and choices can be a foundational mindset shift in achieving your goals
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Gratisfied's NEW Almond Butter Bar (use the code HEALTHIFIED to save)
Noexfitnessrva.com
NOEX Fitness on Instagram
Atomic Habits by James Clear
Today’s guest is Dr. Akil Palinahsamy, a Harvard-trained physician who practices integrative medicine, blending his conventional medical expertise with holistic approaches including functional medicine and Ayurveda. “Dr. Akil” attended Harvard University and graduated magna cum laude with a Bachelor of Arts in biochemical sciences. He earned an MD from the University of California, San Francisco (UCSF) and completed family medicine residency training at Stanford University. He then graduated from a fellowship in integrative medicine with Dr. Andrew Weil at the University of Arizona, and received certification in mind-body medicine from the Georgetown University Center. He is the Department Chair for Integrative Medicine at the Sutter Health Institute for Health and Healing (IHH). He also serves as IHH Physician Director for Community Education and leads their educational initiatives and programs. Dr. Akil has been a consultant with the Medical Board of California for many years.
A widely known speaker and educator, he is the author of THE TIGER PROTOCOL and The Paleovedic Diet: A Complete Program to Burn Fat, Increase Energy, and Reverse Disease. As he has done for over two decades, Dr. Akil sees patients and conducts clinical research studies in the San Francisco Bay Area.
In our conversation we discuss:
- The 5 pillars of his protocol to optimize health and prevent autoimmune issues
- Those foods that you should eliminate and add in to support your natural detoxification pathways
- The powerful antioxidant you should be aware of and how antioxidants work to combat oxidative stress and free radicals in the body
- Lifestyle factors to incorporate into your daily life today, and how your digestive system can be a great communication tool to signal something might be off
- The importance of sweating, and what you can do even if you don’t swear during exercise.
- His two-phase elimination and reintroduction diet that addresses toxins, heals infections, and improves gut health, which anyone can do to optimize their health.
Let’s Head to our chat
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
@doctorakil on Instagram
Doctor Akil and his books
Jen Smiley suffered from asthma, stubborn weight and inflammation for most of her life. Specialists kept testing and prescribing medications with no real answer as to why this is happening. Nothing changed until Jen decided to read the back of a seemingly healthy food product and noticed she was consuming ingredients she couldn't even pronounce. This sent her on a Wake UP! Mission to find foods made with real ingredients she could recognize and pronounce. After years of research, she found every clean swap making her menu expand instead of the usual restriction and her health took a complete turn for the better.
She started coaching family and friends – all of which saw better blood work results, physical and mental changes and word of mouth spread creating Jen to be a food coach.
In 2019, Jen launched Wake Up and Read The Labels, a company dedicated to helping consumers understand what's actually inside of their food and revolutionize their grocery shopping. But it didn’t stop there - Jen launched an immersive online course, Clean Eating Academy, that includes recipes, product swaps, dining out tips, makeup, supplement and skincare that is made with real ingredients embodying a true anti-inflammatory way of life that can help people feel their best.
In our conversation we discuss:
- How after struggling with asthma, stubborn weight, and digestive issues, she woke up to the harmful ingredients in the packaged foods she was consuming, got informed, and cleaned up her diet and never looked back
- The harmful ingredients in food you should look out for and avoid
- The different types of relief she has witnessed in her clients when they too cleaned up their diets, and how sometimes you don’t know how good you can feel, until you start to feel good
- Why she doesn’t meal plan and prep, and what she wants you to do instead
- Some cleaner brands that are found in her kitchen
- How she handled other people’s opinions about her approach to clean eating, and why she stayed true to herself despite getting grief
- The questions she constantly gets asked, how to overcome lifestyle barriers, her take on alcohol and more.
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NEW Gratisfied Bars! Use the code HEALTHIFIED to save
Jen Smiley
Jen on Instagram: @wakeupandreadthelabels
Her Free Morning Guide
Brands she recommends:
Lovebird
Three Trees
Coconut Cult
Prevail
Paleo Valley
Wild Pastures
Unbun
Dry Farms Wine
Tequila: Espolon and Casa Migos
Today’s guest is Bronwyn Mitchell. Bronwyn is a Kinesiology Major at The University of Virginia pursuing a Masters Degree in Commerce. She has a passion for nutrition and uses various channels to show others that healthy food doesn’t have to be boring, bland, or break the bank- even as a college student! She posts plant based recipes on her Instagram @plantbasedpost and expanded the brand to occasionally sell some of her most popular food items in Richmond.
In our conversation, we discuss:
- What motivated her to turn to a purely plant-based approach to eating, and how she navigates her healthy lifestyle while attending college (which has included dorm life, living in a sorority house, and living in a hotel for a time)
- How she gets her cooking inspiration, and what she wishes people knew about cooking for themselves that could help make it more fun and enjoyable
- How she stays true to herself and her healthy lifestyle, even when it goes against what others around her are doing
- The other facets of health she finds very important, and the two positive lifestyle behaviors she would encourage anyone to embrace that would benefit their lives today
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
@plantbasedpost
Today’s guest is Whitney Stuart, a registered dietitian-nutritionist and Certified Diabetes Care and Education Specialist (CDCES) Whitney focuses on real food for real joy, for the real busy. Her virtual practice, Whitness Nutrition, provides functional nutritional counseling for individuals ready to radically improve their health through blood sugar bliss and empowered education. Whitney has been voted best Dallas Dietitian since 2019. She has been featured in media segments for ABC, Real Simple, NBC & Business Insider.
In our conversation we discuss:
- Why she sees the value in have taken the longer, harder path to her career as a dietitian
- Blood sugar balance basics, and what you need to know about understanding the carbohydrate continuum
- How managing your blood sugar is different from dieting
- Blood sugar management in preparing for and navigating pregnancy
- Her thoughts on exercise, intermittent fasting, fat loss, protein and more
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
Whitness Nutrition
Whitney on Instagram
Levels or Nutrisense CGM
Dutch Testing
Today’s guest is Christine McMichael, owner of the healthy recipe website Jar Of Lemons. As a working mom of 2 boys, she understands how busy life can be and the very real challenge of getting something nutritious on the table quickly. She started Jar Of Lemons as a solution for her own family, creating recipes that could be made quickly with easy-to-find ingredients but didn’t sacrifice in flavor or creativity. From comforting dinners that can be made in 30 minutes or less to healthier takes on classic favorites, Jar Of Lemons is here to help with refreshing, inspired recipes!
In our conversation we discuss:
- The steps she took to teach herself how to cook, and the positive impact home cooked meals had on her health
- The upgrades she turns to when making recipes healthier and where she gets her inspiration
- Her advice for meal planning and prep and cooking for your family
- Navigating the social media world, especially when it comes to food and comparison
- Motherhood and self-care. How it can be less about what you do, and more about your mindset around it.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
https://www.jaroflemons.com
https://www.instagram.com/jar.of.lemons/
https://www.facebook.com/JarOfLemons
https://www.pinterest.com
https://www.tiktok.com/@jaroflemons
Today’s guest is Elizabeth Thomas, founder and owner of the organic health food business, Elizabeth Eats. Elizabeth Eats was born as a way for her to share gluten free and dairy free treats with more than just my family and friends. She wanted to share with the community of Virginia Beach which over the years has developed into sharing products on a national level. She is a young entrepreneur with insights into nutrition, wellness and running a business.
In our conversation we discuss:
- How experiences from her path taught her both what she wanted to do and what she didn’t want to do
- How she overcame a short dip into dieting, restriction, and poor body image issues, and how her relationship with food is today
- The aspects of entrepreneurship that allows her to tap into her creativity and passions while also navigating feelings of self-doubt and imposter syndrome
- Personal cheffing in Costa Rica and the mindset shifts she brought back to the states
- Finding alignment and flow in creating idea days without feeling guilty about it
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Elizabeth Eats
Elizabeth Eats on Instagram
The Comfortable Kitchen
The Defined Dish
Today’s guest is Angela Mascenik founder of the Stop Over-drinking and Start Living podcast and numerous stop over-drinking coaching programs for women, is dedicated to helping high-achieving women address the underlying reasons for over-drinking so they can make permanent changes in their relationship with alcohol -- while having FUN doing it!
Angela knows the pain of a life of over-drinking and overeating and through life coaching, she has dropped the weight permanently, quit drinking, and hasn't looked back.
In our conversation we discuss
- The top reasons women over-drink and why it doesn’t necessarily have to do with the behavior or willpower
- How habit formation and addiction play a role
- Why understanding your thoughts and feelings are key in this work, and actionable steps you can take to becoming more conscious of your relationship with alcohol and mind in general
- The positive changes and benefits Angela felt after she decided to quit drinking for good
- What is fun according to Angela, how she has fun without alcohol and you can too
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
Angela Mascenik
Stop Over-Drinking and Start Living Podcast
Angela on IG
Today’s guest is Kristin Watson, founder of the fitness and wellness brand purvelo. Kristin Watson loves to empower, inspire and most of all collaborate with young minds to build better communities for everyone. After earning her BFA from West Virginia University, she took her first job in New York as a middle school art teacher. After 10 years in the field of education and a Masters in early Childhood Literacy, curiosity and creativity got the best of Kristin and she left her career to go work for lululemon. Working to help scale lululemon showrooms to full fledge stores Kristin caught the entrepreneurial bug and set a goal of launching her own fitness and wellness brand, pūrvelo. As an experienced and results-driven strategic leader with a demonstrated track record in brand development as well as growth in scalable industries, Kristin quickly scaled pūrvelo to 4 markets in 4 years. In 2020 Kristin lead pūrvelo to launch their own clothing apparel line as well as their own on demand platform. Years of experience with a diverse background of knowledge, particularly dealing with Gen Z, Kristin specializes in both people and brand development and is always game to help small town business scale to big time opportunities. In 2022, Kristin inked a Franchising deal with Paul Flick and Extraordinary Brands to build the pūrvelo community across North America.
In our conversation we discuss
- Her path to entrepreneurship, why she chose to launch a cycle studio brand, and why she is such a firm believer in group fitness as a whole
- The importance of cultivating connection and community
- What she has learned about resilience and leadership, especially while navigating her business through the COVID-19 pandemic
- Why she believes the studio fitness industry is going to come back stronger than ever and why she would do it all again many times over
- Her top factors for running a successful business and how to tap into your passion and purpose
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
Purvelo
Purvelo on IG
Today’s guest is Suzanne Burns, founder of Humble Haven Yoga, a brick and mortar studio with a mission to build a more resilient community by sharing the principles and practices of yoga. Her passion for purpose driven leadership is the foundation of every aspect of Humble Haven and the catalyst to her latest endeavor, The Fulfilled Plate, a one-on-one and small group coaching program for entrepreneurs. Suzanne believes that businesses should both inspire and impact their owners and employees as well as the communities they serve.
Suzanne grew up in Richmond and returned here in 2015 to not only grow Humble Haven, but also to grow her family. She's the mom of 2 amazing kids with diverse medical and developmental needs. She bridges her personal life and the platform that business ownership provides her to advocate for more inclusive spaces for all abilities and believes that advocating for ability inclusion isn't a siloed effort, but means advocating for greater inclusion for all.
In our conversation, we discuss:
- How she found yoga when she needed it most, and how it is a practice that helps introduce you to yourself
- How her practice has carried her through other challenging times, and how she keeps coming back to it as a guiding force in her life and business
- Resiliency, and what it means to process your emotions
- Her latest endeavor The Fulfilled Plate, and why having a mission statement, whether you are an entrepreneur or not can be a powerful tool to both lead with your heart and make logical decisions
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Humble Haven Yoga
Humble Haven on Instagram
The Fulfilled Plate
sba.gov
Today’s guest is Dr Joan Ifland, one of the world’s leading experts in processed food addiction. Ever since the publication of her first book in 1999, she has been an innovator in the field to help people recover from food addiction. She is the leading author of her scholarly textbook, Processed food addiction. She received her PhD in addictive nutrition, her MBA from Stanford University, and BA in economics and political science.
In our conversation we discuss:
- What food addiction is, the signs to look out for, and how food addiction differs from an eating disorder
- The role that Big Food, dieting, and our society in general plays into creating a culture that encourages the consumption of harmful processed foods, and how Dr. Ifland is creating a new kind of culture
- Why it is not about a lack of willpower, but rather the role brain chemistry and very strong survival mechanisms we have as humans.
- The skill sets necessary for overcoming food addiction
Let’s head to our chat!
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
The Beauty of Blood Sugar Balance
Counting Colors, Not Calories
Processed Food Addiction
Her textbook
Dr. Ifland on Instagram
Today’s guest is Morgan Adams, a holistic sleep coach for women who struggle with getting a good night's sleep consistently. Her goal is to help women feel better and live better, and the key to both begins with a good night's sleep. Morgan is an accredited health coach with additional advanced certifications in sleep science. She’s a sought-after podcast guest and expert for websites like MindBodyGreen.
Morgan is also a former insomniac. She spent almost a decade using prescription sleeping pills despite knowing that her overall sleep quality suffered. Morgan now inspires and teaches other women how to confidently, calmly, and effectively get a good night's sleep without the use of sleep aids.
Morgan is also a two-time breast cancer survivor. She advocates for a lifestyle of disease prevention and integrating holistic strategies for cancer treatment. Morgan lives in Richmond, Virginia with her husband and dog, Ollie
In our conversation, we discuss:
- Her experience with insomnia and sleeping pills, the different types of insomnia, what she wants people to know about using sleep medication, and how she healed herself through holistic lifestyle practices and mindset work.
- The difference between the difficulty of falling asleep versus staying asleep and how the latter can be tied to blood sugar mismanagement
- Alcohol and sleep. What you need to know and how you can still support your sleep even after drinking
- Nutrition and sleep. Her take on intermittent fasting and the diet that has been shown to support better sleep the most.
- Her three tips for getting a good night's sleep as well as both her morning and evening routines
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Use code HEALTHIFIED to save on all Gratisfied products!
Morganadamswellness.com
Morgan@morganadamswellness.com
Morgan on Instagram
Dry Farm Wines
The Circadian Code
Blue Light Glasses
Welcome to episode 48 which kicks off a new season of the podcast. And I am so excited to introduce Randy Bird, director of sports nutrition for the University of Virginia. He handles team and individual athlete nutrition education, and provides assistance in planning menus for the training table and for pre- and post-competition meals.
Prior to coming to UVA, Bird was the Sports Nutritionist for the University of Kansas . He also worked as a clinical dietitian for three years in addition to working as a sports nutritionist in private practice.
Bird is a registered dietitian with the Academy of Nutrition and Dietetics. He is a founder and the past president of the Collegiate and Professional Sports Dietitians Association. Bird is a member of the American College of Sports Medicine and the National Strength and Conditioning Association.
In this episode we discuss…
- How nutrition guidance varies between athletes and more sedentary individuals
- Misconceptions and unnecessary “fear foods” he often sees in college athletes
- Which “diets” to avoid as an athlete or active individual
- The best sources of protein, times to consume it, and how much you actually need
- Whether or not fasted workouts can help you reach your goals
- How to fuel and exercise for your specific goals
- Why sleep is crucial for overall health
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
NSF Certified for Sport
Informed Choice
USP Verified
Nature Made
Today’s guest is Dr. Efrat LaMandre, a Nurse practitioner with a Ph.D. in Integrative Medicine and is the president of the Nurse Practitioner Association State Board in New York, creator of The Knew Method, and owner of EG Health Care and Hawk Scribes.
Her team serves over 20,000 people a year using her different approach to medicine, primarily helping those who have been told that their symptoms are only in their heads.
Currently, her hot topics involve hormone imbalances, food allergies, autoimmune disorders, mold sensitivity, and issues related to the second brain, the intestines.
Recently, she released her book It's Not In Your Head which serves as a field guide to the overlooked health issues that plague people today.
In our conversation we discuss:
- Functional medicine, getting to the root cause, and why so many people experience frustration with having their health issues heard.
- The ways in which your body communicates with you to signal something is “off”
- Her nutrition recommendations for an anti-inflammatory diet
- What you can start doing today to reduce inflammation and support your holistic health
- The one hurdle to change she sees all of time, and how to overcome it
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Dr. Efrat LaMandre
It's Not In Your Head Book
EG Healthcare
The Knew Method on Instagram
Today’s guest is Weezie Davenport, a holistic health coach, business owner, a personal friend, and true believer in what it means to eat real, whole colorful foods while supporting local and one’s community through sustainable practices.
Professionally trained as an elementary educator, she wed her passion for wellness education and became a certified health coach through the Institute of Integrative Nutrition.
That experience made it abundantly clear that while many people want to eat healthy and support local farmers, they don’t always enjoy cooking, much less have the time for it. At the prompting of a few such clients, she began planning and creating healthy, nutrient dense meals for others and her meal delivery service Weezie’s Colorful Kitchen was born.
Today, she is supporting the local community and improving the health of others through nutritious and delicious meals. She is promoting a cleaner environment through sustainable practices such as reusable containers and composting, and she is helping to encourage real, whole food nutrition by painting a colorful plate for others with thoughtfully sourced ingredients.
In our conversation we discuss
- How she became very immersed in the nutrition world when her family became the owners of her city’s number one local natural market, and how that shaped her nutritional philosophy and career
- Her path from getting certified as a holistic health coach to starting her own meal delivery service, the foods she offers, the ingredients she incorporates, and how she finds her recipe inspiration
- The difference between local food, and those more conventional or factory farmed options, and why the former is so much better for you.
- Why sustainability, eating seasonally, and supporting local farmers are all so important, and what you can do today to adopt healthier practices
- Her tips for healthy meal planning, grocery shopping, prep, and feeding your family
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Weezie's Colorful Kitchen
Weezie's Colorful Kitchen on IG
Laundry Strips
Don't Be Trashy Book
Alo Yoga Online
Shampoo Bar
Boketto Wellness
Today’s guest is Catharine Arnston, founder of ENERGYbits. You will learn all about her, her company, and why she is SO passionate about algae. You may have heard of spirulina and chlorella, and if you aren’t incorporating these superfoods into your diet, you are about to. I am a personal consumer of her algae tablets, and after just a few days of eating them, I noticed such a difference that I am now hooked. You can even use the promo code HEALTHIFIED on their site for 20% off.
Highlights of our conversation include:
How she found herself as a founder of her company when it was never her intention, and why she is so passionate about plant-based nutrition, algae specifically, and spreading her message.
Why it is never too late to reverse aging, and how algae in particular helps you do that
Why algae is one of the most nutrient-dense foods on our planet, and has been so since the beginning of time, and what it is going to take to make it more mainstream
All about the alkaline diet, why it is so beneficial for everyone, and how it differs from the standard American diet as we know it
What this all has to do with your cellular and long-term health
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
ENERGYbits (use the code HEALTHIFIED at checkout for 20% off!)
ENERGYbits on Instagram
BrainTap
Today’s guest is Dr. Gregory Scott Brown, integrative psychiatrist and author of the book The Self-Healing Mind. He believes in a holistic approach to mental health, promoting the value of self-care. His insight and information is refreshing and empowering, and this conversation is great for anyone that is a human being with an active mind.
Highlights of our conversation include:
- The power of self care and more holistic modalities in supporting mental health, especially in conjunction with more traditional methods like medication and talk therapy.
- Mental health and the mind, the power of belief and how to use positive self-talk to your advantage
- How experiencing anxiety as a human is normal, but when to know if it is something you should seek help for
- His favorite forms of self-care and the 5 pillars of holistic health you can incorporate into your life today
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix (use code HEALTHIFIED at checkout to save!)
The Self Healing Mind
Dr. Gregory Scott Brown
Dr. Brown on Instagram
The Purpose Driven Life
The SMILES Trial
Today’s guest is Kate Stephenson, chef and founder of Kate Uncorked, a healthy meal delivery service focused on plant heavy and gut healthy whole foods. For a little background, Kate was living in New York City trying to find her footing while bouncing from job to job, yet she couldn’t seem to shake the feeling that something was missing. Eventually, she decided that she needed a change, so she took the leap and moved to Ireland, where she enrolled in a four month culinary program. It took place on an organic farm, which sourced everything she would be cooking and eating. From churning butter to growing vegetables, she immersed herself in a literal farm-to-table approach to food. Upon her return to the states, she decided to pursue her passion which jump started her career as a chef and business owner.
In our conversation, we discuss:
- The biggest changes she felt and saw in herself while attending culinary school on an organic farm and how she turned her passion into a business
- The farm-to-table approach to food and what you need to know when shopping for yourself and family
- Her biggest tips for getting comfortable in the kitchen and where she gets her recipe inspiration from
- The biggest hurdles she saw with her in home personal cheffing client to eating more whole real foods
- Why she believes in plant heavy gut healthy foods and ingredients that are always found in her meals
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Kate Uncorked
Kate Uncorked on Instagram
Ballymaloe Cooking School
Nothing Fancy by Allison Roman
Dining In by Allison Roman
The Dude Diet by Serena Wolf
Goop
Cravings by Chrissy Tiegan
Jamie Oliver
Ina Garten
Today’s guest is Kim Baker. Kim is the founder of Kim Baker Foods, has nearly 20 years of experience in the food industry. In 2019, Kim launched Pro-Chi, a line of healthy snacks that make it easy for people to eat with intention. All Pro-Chi products are made with organic lentils and are vegan and grain-free. Lentils, a powerhouse ingredient, are foundational to her products, supporting well-being and strength with important macro and micro-nutrients. Pro Chi aspires to provide delicious nutritionally crafted products inspired by innovation and intentionality.
Kim earned her Culinary Arts degree from the Institute of Culinary Education (ICE) in New York and has a B.S. in Biology and an M.B.A. from the University of Richmond. Kim has been trained as a Lean/Six Sigma Green Belt and has cooked live on the TODAY Show with Kathie Lee and Hoda.
In our conversation we discuss:
Why she believes sometimes you have to let go in order to let in
Her commitment to transformation and why she finds it so important to both live and eat with intention
How her relationship with food has evolved over the years, and why she believes strongly in a plant-forward way of eating
What inspired her to launch her company Pro-Chi and her biggest pieces of advice for someone wanting to launch a product or start a passion project.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Pro-Chi Plant Energy
Pro-Chi on Instagram
Today’s guest is certified health coach Toby Peelle. After many years as an elementary school teacher, she decided to follow her passion for health and wellness. She got her health coaching certification through the Institute for Integrative Nutrition and soon after she founded her company, Toby's Plate. While at Toby's Plate, she has coached a number of different clients, but she also experimented with some meal prep and corporate wellness lunches in San Francisco. Most recently, she was a health coach at Fitbit, where she worked for 2.5 years. Now, she is looking to get back to coaching her own clients through Toby's Plate and is getting started with her latest project, a healthy, family-friendly bakery.
In our conversation we discuss
How health issues she was experiencing as a young elementary school teacher led her to functional medicine and put her on her career path of health coaching
What tests she underwent with her functional medicine doctor, and steps she took to heal holistically
The different hats she tried on after getting certified as a health coach before getting hired by Fitbit
The advice she lends for new moms wanting to establish self-care habits, get and stay healthy which can also be applied to anyone wanting to take baby steps to feeling well
Let’s head to our chat!
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Toby's Plate
Toby's Plate Bakery
Toby's Plate on IG
Tiny Organics
Counting Colors online course
Today’s guest is fitness studio owner Katie Dale. On her second career path, Katie is a fitness lover turned fitness professional, passionate about helping others find the best workout for their body, mind and lifestyle. Previously a medical illustrator, she’s now the owner/founder of HI // low charlottesville- a machine Pilates studio with an emphasis on strength training. The workouts are for every person at every stage of fitness and recovery. It’s the high-intensity/ low impact modality that she found while healing from a back injury and supported a healthier mindset around fitness and movement in general. Katie is also a lover of many other methods of movement, food, and dogs.
In our conversation, we discuss:
How a back injury put a halt to her fitness routine, and how she navigated the mental and physical struggles that went along with it.
Why she believes low impact and functional movement are important for our physical health
The fears she had to overcome in order to start a business, and the mindset shifts she adopted to make it possible
The mentality to prevent attachment to outcomes and analysis paralysis no matter the goal
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
HI//low Charlottesville
HI//low on Instagram
Gua Sha Facial Stone
Today’s guest is Danny Sterling, founder of ELYA Food, a meal prep service that focuses on local and organic ingredients rooted in ancestral nutrition. Unfortunately, since recording this episode, ELYA had to make the tough business decision to close its doors, but the information and insights we share in this episode are still valuable!
In our conversation we discuss,
His pivot from working in fine dining and Michelin star restaurants to launching a company based in the mission and values of making a whole foods way of eating more convenient
How his cancer diagnosis in 2016 propelled him in taking a deep dive into nutrition and what he learned.
Ancestral nutrition, what it entails, why you still have to take bio-indivduality into account, and his thoughts on plant-based, meat, and oils.
Why curiosity and being connected to your individual body is so important when figuring out a way of eating that works for you
Business challenges, navigating a start-up and finding life alignment.
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
ELYA
Today’s guest is Megan Kingdon, founder and medical director at Well Room in Charlottesville, VA. Megan’s work in healthcare was born of her lifelong fascination and study of the human body, health and the ways our lifestyle dictate wellness. Her curiosity and study led her to become a Nurse and a Nurse Practitioner - earning a dual Master’s degree from Columbia University in Adult and Women’s Health, as well as a subspecialty in Integrative Medicine. While earning her Masters in NYC, she became a certified Yoga instructor (RYT). In 2011 she became a Functional Nutritional coach in order to dive deeper and help clients achieve their best health. A lifelong learner, Megan is a certified IV therapy provider and has trained in herbalism, functional medicine, and aesthetics.
In our conversation we discuss:
- How Megan’s background in the traditional medical system combined with a diagnoses inspired her to take a more integrative and functional approach to her career path
- IV Therapy, what you need to know and why it is such a wonderful tool in your wellness toolkit
- The issues Megan sees over and over in her clients, and how her services guide them to a better feeling place
- How Megan’s definition of wellness has evolved, and what finding joy and purpose has to do with it
- Why cleaning up your skin care and other beauty and household products is just as important for health
Resources
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified
Empower Bar Baking Mix
Well Room, Charlottesville, VA
Well Room on Instagram
Black Cohosh
Today’s repeat guest is Amanda Nighbert, registered dietitian specializing in weight loss nutrition. This is her second time on the Healthified Podcast because she is just a wealth of knowledge when it comes to all things nutrition, and has taken a non-traditional route, growing her loyal audience online. She is passionate about motivating, supporting and educating people to meet their wellness goals. Amanda’s purpose is to empower others who want to get back on track and take control of their health. With 20 years of knowledge and experience under her belt, she is able to guide others in their weight loss and wellness journeys . With her custom LEAN Program, range of coaching services, and multiple shop offerings, she has cultivated a brand that focuses on giving participants the leading tools and resources to help reach the best versions of themselves. Amanda’s goal is to provide the most current, cutting edge nutritional techniques that not only provide results but are also sustainable for life.
In our conversation we discuss
- How to simplify nutrition and shift away from an “all or nothing” mindset
- Factors other than calories and exercise that affect weight regulation
- How deprivation and restriction can be more harmful than eating “unhealthy” foods
- The effects of alcohol on health and her opinion on the matter
- Common barriers that keep many people from achieving a healthier lifestyle and how to overcome them
- How to encourage kids to acquire healthy habits
Resources:
Gratisfied
Healthified Online Magazine
Instagram: @gratisfied @healthified @amandanighbertrd
Amanda's LEAN Program
Amanda's TEDx Talk
Today’s guest is Brunde Broady, best-selling author of The Calcium Connection: The little-known enzyme at the root of your cellular health. She wrote this book after a journey to uncover her son’s health issues and it is a powerful story. Over the course of several years she began to make the connection between the severity of his symptoms and exposure to certain foods and substances such as food additives, artificial flavorings, food dyes, pesticides and off gassing from plastics. Looking for a link she discovered that all of these substances had a negative impact on Calcium ATPase, a key enzyme found in every cell in the body.
In our conversation, we discuss:
- Broady’s book “The Calcium Connection: The Little Known Enzyme at the Root of Your Cellular Health” and what ultimately led her to complete writing it
- The importance of Calcium ATPase with muscle function, asthma, mood swings, and much more
- Products you can eliminate to improve the quantity and function of Calcium ATPase in your cells
- How to navigate situations, such as parties, where you and your kids are exposed to food dyes and other toxins
- Broady’s favorite non-toxic products for a healthier home environment
- How enjoying life’s simple pleasures is more important for overall health than you may think
Today’s guest is Leeann Rybakov. Leeann is a Board Certified Functional Medicine health coach, specializing in women's health. Leeann takes a personalized, multi-dimensional approach in helping her clients reach their health goals. She has extensive knowledge on helping women heal their digestive discomfort, create healthy habits with food and weight, and ultimately lead a happy healthy life.
Through her work, she has found that women are walking around feeling bloated and uncomfortable. You can download her resource "Five Ways to Debloat Your Belly" in our show notes. She is also offering our listeners 10% off her 3-month health coaching program. You can book a FREE Wellness call with her in the link provided in the show notes.
In our conversation we discuss:
- Starting a business when you are 7 months pregnant and navigating the highs and lows of the CPG world
- How to recognize when you are no longer passionate about your job and steps to pursue your true interests
- The 5 pillars of health and why there is much more to health than being “skinny”
- How the source of your motivation may be holding you back from success and happiness
- The one piece of advice for parenting that will benefit you and your kids
Today’s guest is Cayla Bousab, a Registered Dietitian Nutritionist and owner of Nutrition Preferred, a virtual private practice specializing in gut health, weight management, disordered eating, eating disorders, prenatal, and postpartum nutrition. Cayla uses science based education as well as mindful eating to help clients develop a healthy relationship with food and reach their health goals. She recognizes the confusion and fear caused by diet culture and creates a plan uniquely designed for each client that fits within a normal, realistic lifestyle.
In our conversation we discuss:
- The concept of food relationships, and how individual “food stories” affect and influence how we eat well into adulthood
- How to increase awareness for your food story, and let go of any mindsets no longer serving you
- How to cultivate a positive food relationship for your children
- Cayla’s principles for nutrition and health, and why she starts working with clients with these principles
- The importance of gut health, and things you can do every day to support yours
Today’s guest is Dr. Heather Moday, allergist, immunologist, and functional medicine practitioner. We recorded this episode on the day of her book launch, which was special. It’s titled The Immunotype Breakthrough: Your Personalized Plan To Balance Your Immune System, Optimize Health, And Build Lifelong Resilience. The global pandemic definitely brought to light the importance of our immune system, and Dr. Moday breaks down the information in a comprehensible and enjoyable way. She does a great job of providing as much of an individualized approach possible with having you identify your immunotype, and then the steps to take across her 5 pillars of health to rebalance and heal.
In this conversation we discuss:
- Inflammation, what it is, the various types, and how it is connected to many of the health issues we hear about
- The four different immunotypes, what they mean, and what are those low hanging fruit action items anyone can do to optimize their immune system
- The resistance she sees with her patients, and her advice for staying motivated in creating change to achieve your health goals
- Gut health, intermittent fasting, and what they have to do with boosting immunity
- What you can do to take control over your health and be your own advocate
Today’s guest is Alex Caspero, MA, RD, RYT, a Registered Dietitian Nutritionist and creator of the award-winning website, Delish Knowledge. She is also the author of Fresh Italian Cooking for the New Generation and co-author of the bestselling book, The Plant-Based Baby and Toddler.
Alex is co-founder of Plant-Based Juniors, an evidence-based platform that helps parents navigate the world of plant-based prenatal and pediatric nutrition.
This conversation is especially insightful for parents wanting to encourage a more plant-based way of eating for their families.
We discuss:
- The evidence-based nutritional science behind the benefits of plant-based diets for children, and myths she is constantly busting
- Why she believes fortified foods and supplementation are completely OK in a predominantly plant-based diet
- Tips and suggestions for eating more plant-based on a budget
- Picky eating! How to navigate it for your children, tips for establishing positive food relationships, and ways to involve your kids in the kitchen
- Baby steps you can take to incorporate more plants onto your family’s plate
Today’s guest is Kimia Arounian, founder of the instagram account Labels Matter (@labels_matter), an amazing online forum on which she shares science-backed information about various products across multiple industries. When we recorded this episode, she had around 50k in her audience, and since then it has continued to grow to over 86k, and I know it will continue to grow from here. She takes such an objective and balanced approach, I know you will find what she has to say insightful, refreshing, and motivating to start reading labels and increasing your consciousness around ingredients.
Some highlights from our conversation include:
- How a personal struggle with allergies motivated her to take her health into her own hands
- While she believes western medicine is extremely important, she goes over where she thinks it falls short and what you can do about it.
- How she deciphers conflicting information and what you can do to reduce your toxic load and find a balanced approach in navigating the information for yourself
- What you need to know about the science in how certain products are made, and how to educate yourself
- How she cultivates health consciousness in her kids while teaching them all about balance as well.
Today’s guest is Allison Monette, Co-founder & CEO of O’MY Foods, a certified Women-Owned business that crafts O’MY Dairy Free Gelato, an allergy friendly treat. Allison spent her career working in big food corporations before becoming an entrepreneur. She has a BA from the University of Virginia and an MBA from the Carlson School at the University of Minnesota. Allison lives in Virginia with her husband and two boys.
In our conversation we discuss:
- Her motivation for starting a dairy-free gelato company even when she herself is not dairy-free
- The difference between working in Big Food and the natural foods industry, and the way she cooks and eats
- What we should be looking for when reading food labels
- The considerations she and her business partner took when breaking into the ice cream industry and creating an allergen friendly product, and what sets their products apart
- Her experience of becoming an entrepreneur as a relatively new mom and how that has played into her holistic health
- What she has down in the realm of self care and what she is working on
Today’s guest is certified yoga teacher and life coach Kiley Schottenfeld, certified life coach and yoga teacher. In our conversation we discuss:
- Her discovery of yoga during a time when she needed it the most
- Why she believes it might not be possible to have a pain-free life, but how one can find freedom in the pain
- Her healing journey and how she found the courage and strength not to give up on herself
- The four part process she uses to find inner peace
- Her definition of freedom and what it means to hold space in any situation
- The biggest lessons she has learned in both yoga and life.
Today’s guest is Pamela Salzman. Pamela is a cooking instructor, cookbook author, holistic health counselor, and food blogger. Pamela's first cookbook, "Kitchen Matters," was published in June 2017 and her second book, "Quicker than Quick," was released in April 2020. She is the Culinary Nutritionist for "Clean Eating Magazine" and a regular contributor to the Food Network Kitchen app. Pamela has appeared on numerous media outlets including The Today Show, The Rachael Ray Show, Hallmark's Home and Family, dozens of local TV shows, GOOP, MindBodyGreen, ELLE magazine, Allure, and many others. She shares her family friendly recipes and nutrition tips on her website www.pamelasalzman.com and social media channels. Pamela lives in Manhattan Beach, California, with her husband and three children.
In our conversation we discuss:
- How her upbringing set the foundation for her whole, real, and simplistic approach to food and eventually her career
- The blocks she sees and hears with her clients and students when it comes to eating a more whole, real food diet
- Her biggest tips for getting more comfortable in the kitchen
- Why she believes there is a middle way when it comes to nutrition and feeding your family, and her tips for picky eating
- The way of eating she has consistently followed over the years
- How she finds inspiration for her meals, cooking classes, and cookbooks and her advice for aspiring entrepreneurs, or for anyone wanting to start a passion project.
I’m so excited to kick off the season with today’s guest, Tristaun LeClaire. Tristaun is the founder and CEO of my favorite gluten-free bread company Simple Kneads. As you will learn, he has quite the background, and all of his previous roles have beautifully paved the path to launching his company. From studying chemistry and French cuisine to working as a nutritional consultant and meal planner for a naturopathic practice. He devoted most of his early work experience to creating alternative solutions for people who had food sensitivities, and when his son got sick, he developed a GF bread after discovering he was gluten sensitive. He became motivated and passionate about turning it into a company to help others.
In our conversation, we discuss:
- What Gluten is, and why it is harmful to our health
- The difference between American bread and that of other cultures, and how Tristaun used his knowledge of the latter to create an actually health-supportive option
- Why you should look at the carbs to fiber ratio in your food, and why Tristaun strongly believes in a plant-based way of eating
- Advice for parents in navigating an allergen-free way of eating for their children
- Hurdles he has had to overcome in the industry and bread space specifically.
Today’s episode marks the final episode of season 2, and I thought it would be fun to share a replay of a podcast for which I was interviewed. The Unstrictly Business podcast, hosted by Calli, is all about navigating business without the burnout. To be honest, there are many times over the past few years I have felt burnt out BUT I will share ways I encourage myself to keep going, and why I believe so strongly in work/life balance. In our conversation we also discuss:
- How my path as a wellness entrepreneur unfolded and the mindsets I had to adopt to get to where I am today
- The hardships I had to overcome starting out as an entrepreneur and how I found my confidence.
- Manifestation and how to recognize universal tests on your path to getting what you want
- Why I believe launching Gratisfied has been exactly what I needed in order to grow into a higher version of myself.
Today’s guest is Nadia Murdock, a successful lifelong entrepreneur, author, fitness writer, expert and mom. Nadia’s education and experience in the interlocking battle of health and psychology fuels her mission and purpose to motivate others into adapting a self-positive mindset leading to healthier choices and body confidence. Nadia’s ‘Train Your Mind, Change Your Body’ philosophy is echoed in her content and she is passionate about her work in helping women take charge over their minds and bodies. wellness entrepreneur, coach, author, and fitness instructor. This conversation is highly motivating in helping you create your why for wanting to be your healthiest self.
We discuss:
- What mindset has to do with getting healthier, and the personal shifts Nadia underwent in her journey
- Why mindset isn’t the only piece to the puzzle and what goes into actually taking action steps towards your goals
- The mental blocks and motivating factors she sees in working with clients
- The power of being your biggest cheerleader
- How self love and establishing a positive body image first sets you up for success
- Her personal fitness routine and her overall view of movement, and how that has changed since the pandemic
- Navigating wellness and motherhood
Today’s guest is Sarah Thacker, licensed psychotherapist, certified EMDR therapist, certified yoga therapist and certified holistic health coach.
We have had Sarah on the podcast before, and she is a wealth of knowledge!
In this conversation we discuss:
- What emotional eating is, why it occurs, and how it differs from an eating disorder
- Why exploring your emotional world is necessary in healing from emotional eating, and the small steps to take in the healing process
- How Sarah works with her clients’ resistance and then how she works to increase their motivation in establishing a healthier relationship with food
- The power of understanding your own whys behind certain choices and behaviors
- All about self-sabotage and how to overcome it
- Tools you can use to have a better relationship with yourself, and why that matters
Today’s guest is Ashley Mannel, registered dietitian, nurse practitioner, and owner of her private practice Nourish Health and Wellness, where she offers an integrative and holistic approach to mental health care.
In our conversation we discuss:
- How her various positions in dietetics and nursing led her to discover functional medicine which leads the way in how she works with her patients today
- The number one nutritional tool she uses to heal the gut and reduce inflammation
- Why she believes people have an innate ability to heal themselves and why she views herself as more of a teacher than a practitioner
- The mindset shifts she encourages and why it is important to remember that healing isn’t linear
- Why it is important to address emotional health in a journey of physical healing, and why movement and stress management are also important
Today’s guest is Kath Younger is a Registered Dietitian, mom of two boys ages 8 and 2, and the blogger behind the website Kath Eats, which you'll find at katheats.com. Based in Charlottesville, Virginia, Kath was one of the original “healthy living bloggers” and has been online since 2007. Kath writes about all topics relating to healthy living, including recipes, nutrition, home organization, motherhood, beauty, and budgeting. Kath has been published in popular magazines such as O and Shape and has appeared on Access Hollywood.
In this episode, we discuss:
- Her aha moment about food that ignited her path to becoming an RD and healthy living blogger
- Creating a balance between what I call cell nourishing foods and soul nourishing foods and the mindset shifts to embrace more enjoyment with both
- How her relationship with food has evolved with blogging
- Why she no longer owns a scale, and what she focuses on instead
- Her tips for more mindful eating
- Vulnerability and how she chooses what she shares online
- Clearing the clutter and her hacks for simplifying life.
Today’s guest is Maegan Hodge, licensed acupuncturist and owner of her private practice, Centered Richmond Acupuncture & Wellness. For over 10 years, she has been treating and working with clients in the realm of Chinese medicine.
In our conversation, we discuss:
- Acupuncture and Chinese Medicine. What it is and how it works, as well as the issues and ailments she treats from the physical end of the spectrum (like pain, digestive distress) to more of the mental and emotional (such as stress, anxiety, sleep).
- The myths and fears about acupuncture, and why it could be an effective tool in your holistic health toolbox
- Diet and Nutrition. The major tenets of Chinese Medicine that she read about years ago to jumpstart her career, and how her personal nutritional philosophy has evolved since then.
- How COVID not only impacted her business, but changed the types of issues for which her clients were coming to see her.
Today’s guest is Elisa Haggarty, Conscious Leadership Coach and host of The School of Unlearning Podcast. Elisa has been a coach for over 18 years- from college basketball to nutrition to more recently helping leaders bring more consciousness and play into their personal and work lives. Her work is influenced by a philosophy and belief that, "life happens for you" which has been a through line for Elisa her entire life. Believing life happens for you begs the question, "how can I learn and grow from whatever is happening?". She has sought to find and create meaning from every chapter of her life and empowers your clients and teams to do the same. From her first heartbreak, first job loss, divorce and enduring the grief that comes with slowly losing her Dad to a rare form of Dementia, Elisa's rich life experience and humble curiosity is what allows others to connect with her, and ultimately themselves in a deeper way. She finds joy in making her friends homemade chocolate and can most often be found hiking or spending time in nature and has two adorable cats, Josie and Lou.
She has been a coach to me in more ways than one, and I am so fortunate to consider her a friend and mentor. In this conversation, we discuss:
- How a life changing event of being in a car accident influenced her path and where she is today
- The different ways fear and trust feel in the body, and questions you can ask when in a constricted state
- Emotional intelligence, and how our respective stories shape our ways of processing emotions well into adulthood
- What it means to unlearn and how a past trauma and moments of joy and awakening both instigate opportunities for unlearning.
Today’s guest is Dr. Uma Naidoo, Harvard trained psychiatrist, Professional Chef and Nutrition Specialist.
We discuss:
- Nutritional psychiatry, the importance of food on brain and mental health, and how this differs from more traditional approaches to clinical psychiatry.
- The way of eating she encourages for her patients, while also taking into account bio individuality
- The mindset and lifestyle shifts that need to take place to establish healthier habits around food
- The gut microbiome and its connection to our emotions and mental health
- How functional psychiatry is more than the food that you eat, and what holistic practices you can incorporate to promote brain health and manage stress
- The difference between anxiety and depression and what inflammation has to do with it
- Meal planning and prep tips to set you up for success
Today’s guest Dr. Joe Abretski, chiropractor and co-founder of his family-focused private practice Omni Family Chiropractic, which he owns with his wife. He and Dr. Maxine make it their mantra to not only heal pain from a reactive standpoint, but to enhance the life of their patients.
In our conversation we discuss:
- “What is Health” from a chiropractors perspective.
- What chiropractic entails, and why the spine is so important to proper alignment and good health, not only physically, but to support our nervous system, immune system, and digestive system.
- Issues and ailments his patients come to see him for, and how chiropractic can both help treat and prevent future issues from occurring.
- How our current modern day society contributes to our physical misalignment, and what you can do on a daily basis to support your spine.
- Myths that persist about chiropractic, and what you can expect from your first appointment.
- How chiropractic supports better sleep
Today’s guest is Jasmine Galimov, holistic nutritionist, energy healer & hypnotherapist. Jasmine helps guide people to their own inner healer through unlocking the power of our subconscious mind Through working with the physical and non-physical she helps her clients cultivate harmony in their mind, body and soul.
In our conversation, we discuss:
- How a health issue led her on a higher path of healing and helping others
- The power of beliefs and the subconscious mind, and the role they play in your health
- How our relationship with food can be a mirror reflecting the relationship we have with ourselves
- How to create balance between the nutritional science and more holistic modalities of health.
- How to tune in to your individual body and become more intuitive with your health, while deepening the connection with yourself.
- How unresolved trauma can show up in the body and what you can do about it
Today’s guest is Amanda Nighbert, registered dietitian specializing in weight loss nutrition. She is passionate about motivating, supporting and educating people to meet their wellness goals. Amanda’s purpose is to empower others who want to get back on track and take control of their health. With 20 years of knowledge and experience under her belt, she is able to guide others in their weight loss and wellness journeys . With her custom LEAN Program, range of coaching services, and multiple shop offerings, she has cultivated a brand that focuses on giving participants the leading tools and resources to help reach the best versions of themselves. Amanda’s goal is to provide the most current, cutting edge nutritional techniques that not only provide results but are also sustainable for life.
In our conversation we discuss
- The difference between the traditional clinical approach to nutrition and taking on a more holistic approach
- How Amanda guides her clients with nutritional awareness and macro management
- Why she doesn’t believe in extreme dieting trends and what you need to know about creating sustainable change
- The difference between The ketogenic diet and carb cycling
- All about intermittent fasting and how to make it work for you and your lifestyle.
Today’s guest is Tina Haupert, founder of the wellness brand “Carrots N Cake.” She started blogging in 2008 as a way to hold herself accountable. After getting engaged, her website served as a food diary of sorts to help her get “wedding ready.” However, what began as a hobby became a springboard for her career in health and nutrition.
Her brand has now evolved into a resource for wellness. While she still creates content, she offers so much more, from one-on-one coaching services, to online programs, to fitness routines. She describes her path as a natural progression, and loves to be able to help women with their health goals.
In our conversation, we talk about:
- Food relationships. How having a food blog influenced her personal relationship with food, and how it has changed over the years. In moving away from counting calories, to looking at food as nourishment (especially after being diagnosed with an autoimmune disease), she has embraced a more positive mindset about nutrition.
- Macros. The way that she eats now, and how she uses the tool of Macros not only for herself, but also to help guide clients to a more balanced place with their nutrition, while also taking into consideration body composition, hormones, exercise, and other aspects of their lifestyle.
- Coaching. The benefits of using a coach for achieving health goals, and the shifts she encourages her clients to make, especially when it comes to weight loss and getting more toned.
- The dieting mentality. How it can be damaging physically, mentally, and emotionally, and how to reverse it.
- Work/Life balance. Her thoughts on self-care and the forms she prioritizes to reduce stress and stay balanced.
Today’s guest is Missy Franklin, five-time Olympic Gold Medalist and multiple world record-holder in the sport of swimming. Franklin, who was raised in Centennial, CO, began swimming competitively at the age of five and competed in her first international event at the age of 14. She became a household name during the 2012 Olympic Games in London when she won four gold medals and one bronze medal, becoming one of the most decorated athletes in the history of the games. Upon retiring from competitive swimming in December of 2018, Franklin now lives in Denver with her husband Hayes and their one year old Bernese Mountain Dog, Ollie. She also continues to make public appearances, maintains several noteworthy endorsements, participates in swimming community outreach across the country, and is a certified Barre instructor.
In our conversation, we discuss:
Missy’s path to extreme success. The role that her upbringing played in it all, and her take on nature versus nurture in getting her to where she is today
How she navigated comparing herself to others and dealing with imposter syndrome at such a young age
The power of belief, self talk, and awareness for your thoughts in achieving goals and overall happiness. And why she believes self-love is the opposite of being egotistical
What happened when Missy started to put pressure on herself in combination with attempting to meet the expectations of others rather than purely swimming for the love of the sport
The importance of gratitude and presence in her daily life
The tool of visualization. How she used it in her swimming career and the difference in how she uses it today
Today’s guest is Shannon Siriano, founder and CEO of Rebelle Community, a community for working women which supports them both personally and professionally. With a background in marketing and business coaching, Shannon allowed her entrepreneurial spirit to guide her to a role where she feels most aligned: connecting women with other women, giving them a space to share, be vulnerable, and learn.
Wellness is a topic that is always talked about at each Rebelle Con event. She believes it is important for women entrepreneurs to consider their own sense of wellness. For years she struggled with both mental and physical health. Additionally, she lacked fulfillment and the ability to manage her stress.
We get all into it in this conversation! We discuss:
- Stress management, anxiety, postpartum depression, and the steps Shannon takes to feel grounded.
- How community can better one's sense of health.
- What you can do to find more community in your life, and how to make new friends as an adult.
- How her definition of wellness has evolved over the years, and the types of wellness role models she looks up to.
Today’s guest is Locke Hughes, journalist, content creator, and author who specializes in the health, wellness, and lifestyle space. Her path has landed her in multiple positions in the industry, working for major health publications such as Shape, Greatist, WebMD, and the Well. Her career has allowed her to bring her passion for writing and wellness all under one roof.
While she has a beautifully balanced approach to life, she admits she hasn’t always felt this way. She has suffered from anxiety and adrenal burnout, as well as confusion about what it meant to take care of yourself. She took matters into her own hands, and educated herself on health and nutrition, experimenting with various food and lifestyle factors until she found what worked.
In our conversation we discuss:
- How being so immersed in the health and wellness industry has influenced her personal self-care, and how it has evolved over the years.
- Adrenal fatigue, and why it isn’t fully recognized by the medical community, and the steps she took to heal.
- The holistic approach she took (and continues to take) to feel more balanced in her life.
- The importance of sleep, and key takeaways from her book Melatonin
- How consciousness, awareness, and mindfulness all play a role in achieving a better sense of health.
- Lessons she has learned over the past year with the global pandemic and national unrest, and silver linings she was able to see through it all.
Today’s guest is Brittany Mullins, the blogger behind Eating Bird Food. She started blogging in 2008. It started out as a food journal of sorts, wanting to hold herself accountable after achieving weight loss in college. Nutrition quickly became a passion, and she eventually took the leap to the next level, making Eating Bird Food her full-time career.
These days, the site is less of a day-to-day account of what she is eating, and more of a beautiful, delicious library of her kitchen creations. She incorporates lifestyle content and adorable photos of her daughter Olivia. She believes consistency and authenticity, as well as making the her audience the focal point of her purpose, has influenced her growth over the years In our conversation, we also chat about:
- Her take on nutrition before starting the blog, and how her relationship with food has evolved over the years, especially since becoming pregnant
- How restriction and dieting negatively impact your relationship with food, and the importance of mindset in a health journey.
- The steps Brittany took to take the leap to turn her passion into her career.
- How blogging has evolved over the years, and where she sees the social media space going from here.
- Her inspiration for recipe creating and what a day in the life looks like.
- How becoming a mom has changed her work, health, and self care.
Katie Brown remembers growing up with a healthy mindset around food. While it was a big part of her upbringing, it was never overly talked about, just something that was shared. Her mom was a really good cook, creating homemade meals. Her brother was a chef. It was something to be enjoyed.
In college (like many of us), she gained weight. Without a fundamental understanding for nutrition, she spent years in a weight loss/gain cycle. Her weekends were spent eating and drinking, and then she would restrict Monday through Friday. She finally reached a breaking point, making the connection between what she ate and how she felt. After establishing a motivating factor of wanting to feel better, she began to make changes in her diet.
She created her Instagram account @realfoodwithgratitude to share everything she was learning about the power of eating real food. Additionally, as she was improving (or rather getting back to) her relationship with food, she felt compelled to make that a part of her message as well.
In our conversation, we discuss how food blogging has impacted not only what she eats, but how she eats. How releasing the fear around food has been a game changer, and getting back to basics with cooking led her to more enjoyment for what she was eating. How fitness plays a role in her relationship with her body, and how both encourage her to stay consistent. Lastly, we touch on her relationship to alcohol, and how that has changed for the better as well.
Today’s guest is Jane Ellington, yogi, entrepreneur, and founder of The Yoga Shed, a studio that offers both in person classes and online streaming services. Jane Ellington considers herself a lifelong student, not only in her yoga practice, but also in life. After discovering yoga at the age of 14, it has been a fundamental aspect of her life, positively impacting her teens and twenties. She received her 200-hour YTT certification in 2017, and her 300-hour in 2020.
Knowing she one day wanted to turn her passion for teaching into her career, she started offering private and small group classes to friends and family. While she had an idea of how she wanted her path and business to unfold, the situation with COVID-19 forced her to pivot. Fortunately, it led her to a business model that felt much more aligned. And in the fall of 2020, Jane opened The Yoga Shed.
In our conversation, we talk more about her personal yoga practice, how it has influenced her physical, mental, and spiritual health, what it takes (and what you have to overcome) to pursue your dream path, and so much more!
Today’s guest is Sarah Thacker, licensed psychotherapist, certified EMDR therapist, certified yoga therapist and certified holistic health coach. Sarah offers a holistic approach to mental and emotional wellbeing. In her private practice she is dedicated to supporting those who struggle with emotional eating, eating disorders, anxiety, trauma and a variety of other challenges. While we have had multiple conversations across these topics, this is our very first, which actually occurred a few years ago, but I wanted to reshare it here, but there is so much useful information pertaining to emotional eating, food relationships, mindful eating, and mindfulness in general. It does cut off a little abruptly at the end, only because the conversation transitioned to our online courses we were offering at the time. To learn more about Sarah and her work, visit wholisticfoodtherapy.com.
In this conversation, we discuss:
- What emotional eating is and what is happening in the body physiologically as well as mentally and emotionally when the behavior takes place.
- What emotional eating has to do with our mental health and the way we perceive our emotions
- How more mindful eating, intuitive eating, and even meditation can help someone find freedom from emotional eating
- How the dieting mentality can negatively impact our relationship with food
- How we can empower ourselves to make the choices that serve ourselves and our health through self-love, self-trust, and finding more joy in our day
Today’s guest is Rachel Brooke, both a clean beauty consultant and wellness and lifestyle content creator, who is passionate about both natural food and beauty. She believes that the closer we eat and use products from the earth, the better off we are. With a background as a make-up artist, she discovered Beautycounter as an adult, and has been an advocate for the brand and clean beauty in general ever since.
In our discussion, we talk more about her story and why working in the clean beauty industry is important to her, why making the switch to cleaner products is important for you, what to look out for if you are wanting to make yourself more aware, and baby steps to take to make the switch.
Today’s guest is Brett Dunevant, founder and owner of the barre studio Barre South, located in Charleston, SC.
Brett Dunevant was living in Richmond, VA with her husband, when they decided to take a leap, move to Charleston, SC and open a barre studio. Brett had danced from a very young age, yet had fallen out of fitness post-college. However, after discovering barre, she was hooked from her very first class. She later got trained, taught in Richmond for a couple years, then got bit by the entrepreneurial bug.
In our conversation, we discuss the courage it takes to make a major life change, building a community around something you love (even when you start out not knowing anyone!), and being a studio owner through COVID-19 (soon after finding out your pregnant!).
Today’s guest is Laura Lea Bryant. Laura Lea is a chef, cookbook author, and creator behind her website Laura Lea Balanced. She spent her post-graduate years in New York City, living a lifestyle that one day made her realize didn’t make her happy. That is when her interest in healthy food and cooking launched her into what is now her career. After enrolling in the Natural Gourmet Institute, she never looked back. She felt what it meant to feel aligned, and is now living her passion each day, immersed in an online community who resonate with her recipes, message, and overall amazing energy.
In our conversation, we discuss what it takes to change your path, how culinary school influenced her relationship with food, her advice for creating a better mindset around cooking, and her new meal plan service she offers to make food prep fun again.
Today’s guest is Allie Mason Hoffberg. Allie is the founder of The Health Mason, a wellness and lifestyle blog and Instagram account. She launched her platform with the initial intention of sharing about nutrition and her favorite healthy recipes. Over the years however, her message has evolved to encompass all areas of what wellness means to her: both mental and physical health as well as lifestyle tips and clean beauty products.
Given that managing her anxiety was such an important part of her personal life, she felt called to share her journey. Her message naturally shifted to include this crucial topic. With health being holistic, it is relevant to her mission of empowering others to live healthier lives.
In our conversation, we discuss:
- What wellness means to her and how she thinks of it as more of a mindset and lifestyle
- How there is a mental and emotional component to food for most people that highly influences our relationship with it
- How speaking her truth and coming across as authentic is not only crucial for her message to her audience, but has become healing for her anxiety in general
- The one daily wellness habit that has helped her both mentally and physically
- The relationship between general anxiety and having an anxious food relationship and/or poor body image. How the former can sometimes manifest through the latter
- How surrender in uncertain times is something you can do to mitigate the worry and anxiety
- How to cut out the noisy nutritional chatter and get to the root of what works for you
- The role that meditation and other forms of self care play in her mental health and life
- How discovering clean beauty products has impacted her wellness and what she shares about with her audience
Today’s guest is Caroline Healy, an integrative health and wellness coach who focuses on gut and hormonal health, stress reduction, and overall feelings of balance. After struggling for years with digestive issues, she turned to a Functional Medicine practitioner who properly diagnosed her with Leaky Gut Syndrome. She incorporated both nutrition and lifestyle changes, and within months, witnessed her body heal. It is what inspired her to become a coach herself, so she could help others in the realm of wellness.
In our conversation, we discuss steps she took to heal her gut, which foods she incorporated, and those she had to eliminate. The role that stress management and meditation played (and continues to play) in her daily life, as well as the approach she takes with her clients.
What do you think of when you hear the question “are you living your best life?” Many people would immediately imagine things, events, and situations occurring in their outer world: their job, relationships, material possessions. But often external circumstances won’t improve or enhance happiness if one’s inner environment stays the same. When someone wants to feel better, or get happier, often taking a look inside is the missing piece to the puzzle.
Ellie Burke, a Martha Beck certified life coach, guides her clients to bring awareness to those stories, habits, behaviors, and patterns of thinking that may not be serving them. In other words, she helps her clients ask the important questions: not “who am I?” but “who can I be?” Or why is it that I want what I want, knowing that the thing that we want is tied to the way we want to feel.
In this conversation, Ellie and I (who is also my personal life coach!) get deep. Living a healthy life is holistic, and consciousness and mindfulness play a big part. We also discuss the physical side of things. When it comes to nutrition or fitness goals, what are those blocks that are preventing someone from eating right and exercise? And what can you do to empower yourself to move forward?
Tye Jensen has had his hand in the health and wellness industry for the past ten years. His journey started as a pre-med student in college, where he started to apply what he was using to his own physical wellbeing. Because the medical field traditionally lacks on the nutrition side of things, coupled with his entrepreneurial spirit, he decided to forgo going to medical school. Instead, he has founded companies rooted in the wellness space (Bare Nut Butter, Rootine).
He also has experimented with his own physical health, having tried various diets from veganism to keto, to testing his limits in fitness, and prioritizing good sleep. He eats for optimal “performance” (you’ll hear what he means by that term), but also believes in moderation and simplicity for sustainability. We discuss the four pillars of good health: nutrition, exercise, sleep, and stress management, and his philosophy and practices across each one. We also talk about “bio-hacking,” a buzz word in the wellness world, and how he no longer applies that to himself. Most importantly, he encourages being an advocate for your own health, and how genetic testing can provide you with powerful information about your body and needs.