According to the Cassels

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In this compelling episode, Amy Cassels hosts Heather Hartman Potter, a retired law enforcement officer and founder of Hartman Tactics, to discuss empowering women through self-defense education, situational awareness, and personal safety training. Heather shares her journey from law enforcement to entrepreneurship, driven by her passion for justice and empowering others. The conversation covers essential safety insights, from recognizing potential dangers to developing the confidence to navigate them. Whether through gun safety, situational awareness, or understanding the nuances of online security, Heather’s mission is clear: to empower women with tools for safety and self-assurance.

Key Points:

[0:00] - Introducing Heather Hartman Potter

Amy introduces Heather, a retired law enforcement officer with a rich background in investigating crimes against persons. Heather shares her journey and mission to empower women through Hartman Tactics.

[2:20] - The Drive to Protect and Serve

Heather reflects on her childhood experiences that led her to law enforcement and her dedication to helping vulnerable individuals, particularly women and children.

[8:30] - From Officer to Advocate

After nearly two decades in law enforcement, Heather retired to focus on helping women build strength, confidence, and awareness through self-defense and safety education.

[20:00] - The Realities of Law Enforcement Trauma

Heather speaks candidly about the emotional toll of her work and the need for law enforcement officers to have mental health support, noting the obstacles many face in seeking help.

[28:45] - Situational Awareness Essentials

Heather explains "situational awareness," offering practical tips to help individuals stay alert and prepared in potentially dangerous situations, including her OODA loop technique.

[34:15] - Comprehensive Self-Defense and Firearm Training

Heather outlines her approach to self-defense and handgun training, designed to make individuals feel confident and competent, even if they're new to firearms.

[43:00] - Addressing the Unique Needs of Women

Heather shares how Hartman Tactics tailors programs to meet the specific needs of women, including realtors and college students, with situational awareness and safety training.

Quotable Moments:

[3:15] - “I just knew that somehow I had to help women see their value and strength.” - Heather Hartman Potter

[16:30] - "When your nervous system is dysregulated for an extended period of time…you know it’s time to step away for your well-being." - Heather Hartman Potter

[39:20] - “I don’t teach paranoia—I teach awareness and preparedness.” - Heather Hartman Potter

Links Mentioned:

Hartman Tactics: http://hartmantactics.com
Hartman Tactics Instagram: https://www.instagram.com/hartmantactics/
Hartman Tactics Facebook: https://www.facebook.com/hartmantactics

Heather’s journey underscores the importance of empowerment through knowledge, safety, and confidence. Her expertise and heartfelt dedication are a resource for anyone looking to strengthen their personal safety skills. Visit Hartman Tactics to learn more about Heather’s courses, from situational awareness to comprehensive self-defense training.

Mentioned in this episode:

Sparkle Dust

NingxiaRed

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Opal Silica and Diatomaceous Earth

In this episode, Amy digs into the fascinating world of diatomaceous earth and its incredible health benefits, particularly centered around one of the main components of food-grade diatomaceous earth, opal silica. Amy is joined by Diatomaceous Earth expert and advocate Neil Dailey, with over 33,000 combined hours of research on the topic. Neil is an admin and lead contributor for 3 Facebook mega groups.

Diatomaceous Earth
Diatomaceous earth Food Grade Support Group
Food Grade Diatomaceous Earth Eaters LOL

The conversation covers various aspects, including opal silica's impact on the body, its role in removing toxins, and it's surprising efficacy in boosting the immune system.

Key Points:

Opal Silica's Vital Role:

Opal silica is a crucial component of diatomaceous earth that constitutes various elements in the body, such as bones, cartilage, collagen, teeth, skin, hair, nails, tendons, and more.
It plays a fundamental role in maintaining the structure and health of the entire body.

Diuretic Properties:

Opal silica, when concentrated in the body, acts as a diuretic, desiccating and removing anything that does not belong.
This process aids in drying out and eliminating parasites, providing a natural defense against their harmful effects.

Detoxification Mechanism:

The discussion explores how opal silica, especially in the form of food-grade diatomaceous earth, functions as a detoxifying agent.
It is highlighted that the substance sticks to unwanted elements in the digestive system, pulling them out and contributing to the cleansing of the colon.

Gut Revolution:

Opal silica, particularly in the form of food-grade diatomaceous earth, is praised for revolutionizing the entire digestive system by attaching to anything unwanted in the gut, including biofilm, and effectively pulls it out.

Detox Protocols:

It is suggested to gradually increases in opal silica consumption to minimize die-off reactions.
Different protocols are discussed, with specific recommendations for individuals dealing with cancer or autoimmune diseases.

Anti-Inflammatory Properties:

Opal silica, especially in the form of food-grade diatomaceous earth, is highlighted as a potent anti-inflammatory.
Its ability to reduce inflammation is compared to other anti-inflammatory substances, such as MSM and colloidal copper.

Plant and Animal Benefits:

Opal silica's benefits extend to plants and animals, where its incorporation into soil or dietary supplements enhances overall health.
The discussion covers the application of opal silica for various purposes, such as dental health and immune system support.

Quotable Moments:

“If you take that stone [opal] off of Earth, there is no life. You won't have plants, you will not have animals, you will not have people. You're not going to have anything. It's going to be devoid of life. There's no life without it.” - Neil @ 3:26

“All your connective tissue is made out of collagen. Well, the greatest collagen maker and what you cannot make collagen without, again, is opal silica. “ - Neil @ 19:41

Note: The content of this podcast is for informational purposes only and should not be considered as medical advice. Consult with a qualified healthcare professional for personalized guidance.

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In this episode Amy goes solo and focuses on longevity, antioxidants, and the Ningxia Wolfberry. Inspired by her curiosity about the diets of people from various cultures. She shares insights from her exploration of the Ningxia region in China, known for having a high number of centenarians, and recounts a remarkable story about an Olympic Chinese swimmer whose secret to success was tied to traditional Chinese medicine.

Key Points:

Longevity Concerns and Fear of Nursing Homes

Amy and Trey express the desire for a healthy and active life as they share concerns about aging and nursing home experiences.

Antioxidants for Longevity

Introduction to the significance of antioxidants for overall well-being and their association with increased longevity.

Ningxia Wolfberry's Antioxidant Prowess

Ningxia Wolfberry highlighted as the highest known antioxidant food, backed by the Orac test results.

Comparative Nutritional Analysis

Detailed exploration of Ningxia Wolfberry's nutritional components, surpassing other fruits and vegetables in antioxidants, protein (15.6% by weight), minerals, amino acids, and vitamins.

Synthetic Multivitamins vs. Natural Diet

Amy discusses concerns about synthetic multivitamins and advocates for a balanced diet rich in diverse fruits and vegetables.

Introduction to Ningxia Red Juice

Overview of Ningxia Red Juice, a blend of whole Ningxia Wolfberries with grape seed extract, blueberry, plum, cherry, and pomegranate juices, sweetened with stevia.

Essential Oils and Antioxidant Boost

Essential oils (orange, yuzu, tangerine, and lemon) in Ningxia Red Juice contribute to antioxidant benefits and cellular function.

14-Day Ningxia Red Reset

Amy shares an initiative involving a 14-day Ningxia Red reset, combining increased juice intake with exercise and nutrition.

Positive Testimonials

Enthusiastic testimonials received from participants in the 14-day reset, citing improved energy, digestion, and eyesight.

Invitation to Wellness Group Coaching

Amy invites listeners to join upcoming wellness group coaching sessions, emphasizing the holistic benefits of Ningxia Red.

Quotable Moments:

"Antioxidants act as a guard against oxidative stress, providing cellular protection and reducing chronic inflammation.”

"Whether you're putting antioxidants on your face or taking them in from fruits and vegetables, you'll have better skin health."

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In this episode, Amy and Tray Cassles discuss various aspects of their lives, including the recent holiday season and Amy's second sinus surgery. They share insights into how they navigated the festive season stress-free and the motivation behind it. The episode also reaches into their goals for the new year, focusing on deepening relationships and embracing simplicity.

Key Points:

Amy and Tray reflect on their approach to holidays, emphasizing the importance of avoiding stress and enjoying the festive season.
Amy shares her experience with sinus surgery and the motivation to have Christmas preparations completed before the surgery.
The couple discusses the success of hosting Christmas, making many things from scratch, and enjoying a stress-free holiday season.
Tray opens up about his spiritual journey and the desire for a peaceful and Christ-like mindset amidst life's chaos.
Both Amy and Tray reveal their chosen words for the year - Amy's is simplicity, while Tray's is relationships.
The discussion extends to their individual growth, intentions, and the continuous effort to better relationships with family, friends, and each other.
Amy and Tray share humorous moments, including their morning routines and the importance of family meals without distractions.
The episode concludes with expressions of gratitude, and well wishes for the new year.

Quotable Moments:

"I read, 'The only thing that you can grasp without losing your soul is God's hand. Anything else you grasp, you're risking your soul because God is who you need to grab in any and all things.’” - Tray @ 38:59

"Simplicity is my word. And that's it. It's my word, and I'm sticking to it.”- Amy @ 41:14

"My focus this year is if I can deepen and strengthen my relationship in everything, I can really look towards an amazing year.” - Tray @ 41:012

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In this episode, Amy Cassles goes solo to discuss the importance of carbohydrates in our diet, especially during the winter months. She emphasizes the role of carbohydrates in providing energy for the body and highlights the different categories: simple carbohydrates and complex carbohydrates. Amy explores the benefits and challenges associated with these carbohydrates, touching upon issues like high blood sugar, metabolic syndrome, and the impact of Candida overgrowth on overall health. Listeners are likely to gain valuable insights into the role of carbohydrates in their diet and how mindful eating can contribute to overall well-being.

Key Points

Seasonal Changes and Carbohydrates:

Our bodies react to seasons, akin to animals growing winter coats. Amy commits to staying mindful of diet and physical activity during colder months.

Understanding Carbohydrates:

Carbs, a macronutrient, are crucial for brain function and energy. Amy categorizes them into simple (quick-digesting) and complex (slow-digesting), dispelling the notion of carbs as the enemy.

Impact of High Blood Sugar and Candida:

High blood sugar challenges, including metabolic issues and mental health, are discussed. Amy explores the cycle of cravings due to Candida overgrowth.

Importance of Mindful Eating:

Amy advocates for mindful eating, distinguishing between added and natural sugars. She highlights the benefits of complex carbohydrates found in various foods.

Weight Management and Individualized Diets:

Amy emphasizes the need for personalized diets based on factors like body type and stress response, using her and Trey's differences as an example.

Tailoring Carbohydrate Intake:

Understanding unique needs in carb intake is crucial, considering factors like body size, muscle mass, and metabolism. Amy stresses the absence of a universal correct amount for everyone.

Age and Carbohydrate Requirements:

As people age, nutritional needs change. Amy notes the shift towards protein and good fats in adults, advocating for tailored intake based on muscle mass and activity level.

Nutrient Quality and Food Sources:

Amy highlights the importance of nutrient-rich food sources, encouraging local, organic, and non-GMO choices. She discusses the impact of soil quality on produce.

Impact of Chemicals on Food Supply:

Amy addresses the issue of chemicals and pesticides in the food supply, citing her experience with gluten consumption in Scotland. She criticizes farming practices in the U.S. compared to Italy.

Advocacy for Conscious Food Choices:

Amy advocates for conscious food choices, suggesting local and organic options. She shares positive experiences with imported flour and stresses the importance of high-quality ingredients.

Practical Advice for Listeners:

The episode concludes with practical advice, urging listeners to note carbohydrate percentages and create personalized meal plans. Amy invites engagement on Instagram, emphasizing the need to adapt dietary choices individually.

Quotable Moments

"I kind of tell myself, Hey, this is my winter coat. Like, I've got some extra fur going on. It's keeping me warm, it's giving me that extra fluff. And that's okay."- Amy @ 0:01:31
"Carbohydrates are a good thing, and it's not always a bad thing. They're not the enemy."- Amy 0:03:35
"When you are constantly having high blood sugar, you're constantly feeding that Candida and you're creating this whole ecosystem inside your body that just wreaks havoc."- Amy 0:09:14

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this episode, Amy delivers a compelling message, urging baby boomers to prioritize their health for the sake of themselves and their loved ones. Due to changes in food quality, farming practices, and environmental factors, current health factors require us to prioritize regular checkups and reconsider unnecessary medications. You will also explores the positive impact of exercise on productivity, mental clarity, and emotional well-being, completed by a comprehensive list of health check recommendations. This is a hard conversation rooted in love and concern for grandparents to monitor their health.

Key Points

Amy emphasizes the significant differences in health issues between baby boomers and their parents. Changes in food quality, farming practices, and environmental factors contribute to health challenges unique to this generation.
Discussing the effects of genetically engineered foods and increased environmental stressors, Amy urges baby boomers to recognize the need for regular checkups and reconsider unnecessary medications.
Amy shares inspiring stories of elderly individuals leading active lives, challenging the perception that aging inevitably leads to nursing homes and medication dependence.
Drawing parallels between car maintenance and body care, Amy compares the body's various systems to a vehicle, emphasizing the importance of internal health, nutrition, and regular check-ins.
Amy urges listeners not to neglect their heart health and draws an emotional connection between heart health and life itself.
The importance of staying active for grandparents, especially considering family dynamics with teenagers and young children. She highlights the positive impact of exercise on relationships, suggesting that staying healthy lowers the likelihood of grandparents feeling left out or hurt.
The financial aspects of health, emphasizing that investing time and money in preventative healthcare can significantly reduce future medical costs. She addresses the increasing expenses of healthy food and the importance of being aware of potential health risks from environmental factors.
Discussing the benefits of exercise on productivity, Amy notes that staying fit can lead to better mental clarity, emotional support, and a sense of responsibility and purpose. She gives examples of individuals working into their elderly age, promoting the idea that fitness contributes to overall well-being.
Amy provides a comprehensive list of health check recommendations for baby boomers, including visits to cardiologists, urologists, OB-GYNs, mammograms, DEXA scans, and more. She emphasizes the need to maintain a health folder with test results, regularly revisiting and adjusting health goals.
Amy concludes the episode by expressing love and concern for grandparents, emphasizing the desire for their longevity without compromising their quality of life. The show closes with a reminder to subscribe and follow Amy on Instagram for updates.

Quotable Moments

"Consider the possibility that you are not invincible and that you cannot be stubborn anymore and that you have to go and get your checkups.”

"Consider the possibility that you, your body is like a car and it can't be replaced, and we can't just go buy another body.”

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this episode, Amy Cassels takes the solo stage to delve into the significance of protein while keeping to a busy holiday schedule. Touching on intentionality in 2023, her Christmas bucket list, and personal updates. The main topic for this episode is the importance of prioritizing protein. Amy not only emphasizes its role in navigating the holiday feasts but also delves into the math behind protein intake for weight loss. Our episode concludes with practical insights into meal planning, preparation, and introduces protein supplements from Young Living.

Key Points:

Amy discusses the impact of stress on the body, highlighting the importance of intentional living.
She shares her word for 2023 - "intentionality" - and how it shaped her approach to the year.
Amy reveals her Christmas bucket list, showcasing her intentional approach to holiday activities.
Updates on her upcoming sinus surgery and emphasizes the importance of planning amid health challenges.
Sourdough starter, named Brenda, is good for overall well-being and nutrition.
The role of protein in managing holiday indulgences and making better food choices.
Introducing the calculation method for protein intake, linking it to weight loss and overall health goals.
Practical examples for calculating protein needs based on lean body mass and discusses scenarios for different meal frequencies.
Advocates for meal planning and preparation as a practical way to meet daily protein goals.
Introduces protein supplements from Young Living, emphasizing their benefits for muscle preservation, antioxidants, and digestive health.

Quotable Moments:

"Your body does not know the difference of whether the stress is actually real or perceived."

"I decided I'm going to be intentional in everything that I do. So I can honestly say that this year has been the year of intention."

"Protein should be your primary item that you're putting on your plate. If you fill up more on protein, then there's less room for sugar."

"Maybe change your verbiage instead of saying, 'This is the year I'm going to lose weight.' How about, 'This is the year I'm going to prioritize protein and nourish my body.'"

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this episode of "According to the Cassles," Amy and Tray are talking about gratitude. We get into various aspects of their lives, addressing their personal and professional journeys. They tackle the challenges posed by the current economic climate, emphasizing the importance of choosing a positive approach and exploring ways to navigate through it. The episode also dips into Tray's return to a more hands-on role in his company and the adjustments this brings to their family dynamics. Additionally, they recount recent incidents where their wave runners were stolen, reflecting on the gratitude they feel despite the violation. Using humor, candid discussions, and insightful reflections on both the highs and lows of life the Cassels demonstrate how gratitude helps navigate the various struggles in life.

Key Points:

The hosts acknowledge the challenges presented by the current economic situation but emphasize the importance of choosing a positive approach.
Tray shares his experience of returning to a more active role in his company after a period of mentoring and consulting. He reflects on the impact on the company culture, the motivation it provides for both him and his employees, and the need for continuous growth and anticipation of challenges.
With Tray spending more time at work, the hosts discuss the need for adjustments in their family routines.
They highlight the importance of communication and flexibility in adapting to changes, both in the business and home spheres.
The conversation touches on the challenges of balancing work and family life and the shared responsibilities between Amy and Tray.
Amy and Tray recount the recent theft of their wave runners, expressing gratitude for insurance coverage despite the violation of their property.
They share details of the investigation, the challenges posed by limited surveillance, and the resourcefulness of a friend who conducted additional investigative work.
The emotional impact of the incident and the unexpected positive outcome.
Despite the regret, the host encourages a focus on gratitude. They emphasize looking back on the positive impact the person had on their life and expressing gratitude for the lessons learned and the positive influence.
S.E.C.T.A.F. Acronym:
S: Story in Your Head: Identify the narrative or story you are telling yourself about a situation.
E: Emotion: Recognize the emotion you are feeling in response to the situation.
C: Coming From: Understand where the emotion is coming from, whether it's past experiences or external influences.
T: Truth: Question whether the story you are telling yourself is the absolute truth or just your perception.
A: Avoid: Consider what actions or situations you might need to avoid in the future to prevent similar negative emotions.
F: Forgiveness: Forgive the other person involved and focus on self-improvement rather than blaming others.

Quotable Moments:

Tray: "I think we have a choice. We can complain, we can get really upset and post on Facebook and then just get all the comments to stir the energy of the fact that the economy sucks, or we can work a little harder, spend less, be mindful and intentional with our money.”
Amy: "I'm talking to myself here. If you're listening, we're not perfect. We're talking to ourselves. This is for our future reference, where we can go back and listen to our podcast and say, Hey, remember that one time we're going to start Monday?"
Amy: But you know, I can focus on that regret. I could put all my time, my energy and focus into that regret, or I could express gratitude and think about all the ways that she had an impact on my life.

Links Mentioned:

https://www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

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In this episode of "According to the Cassels," your hosts Amy and Tray Cassels are joined by guest Sarah Lindley Bailey, a medical freedom activist dedicated to spreading awareness about the possible causes of cancer. They discuss The Cassels’ recent trip to Scotland, sharing the unique experiences, the food they enjoyed, and the history they explored. Then Sarah shares her personal story of losing her daughter to cancer and discusses the importance of uniting families to bring about change. Sarah also highlights her efforts to start selling life insurance to provide financial support for families facing similar situations.

Key Points:

Introduction of Sarah Lindley Bailey, a medical freedom activist lovesomeonewithcancer.com
Discussion about the importance of raising awareness about cancer causes before diagnosis.
Tray and Amy recount their recent trip to Scotland, staying in Gleneagles and exploring Edinburgh.
Amy and Tray describe the gothic and eerie atmosphere of Edinburgh, resembling Gotham City.
Highlights of their activities in Scotland, including playing golf at Gleneagles and trying traditional Scottish food like haggis.
Sarah emphasizes the rarity of survival in children undergoing High-Dose Radiation Therapy (HRT) for cancer, citing a less than 20% survival rate.
Sarah advocates for the need to change laws and regulations related to medical treatments, hospice care, and disability support for families facing chronic illnesses.
Sarah discusses her intention to start selling life insurance as a means of providing financial assistance to families dealing with terminal illnesses.
Information on contacting state representatives and senators through "who represents me" for advocacy on medical issues.
Encouraging individuals to reach out to her through her website, love someone with cancer.com, and Facebook for support and information sharing.
Expressing admiration for Sarah's courage in sharing her story and stress the importance of speaking out to bring about positive change.

Quotable Moments:

“It is wise to seek counsel from people or places that have experience”- Amy @ 31:40

“So take all the pictures, enjoy those moments because you'll never get them back.” - Sarah @ 43:13

“Well, the electronics are robbing these children but that's a whole other podcast” - Amy @ 44:41

Links Mentioned:

https://lovesomeonewithcancer.com/

https://www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

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In this podcast episode, Amy and Tray discuss recognizing and supporting each other's stress cycles. They reflect on how they've grown over the years and developed a deeper understanding of their own and each other's reactions to stress. The discussion emphasizes the importance of keeping calm, showing empathy, and offering support to your partner during stressful times.

Key Points:

Amy and Trey discuss the changing weather, with Amy expressing her love for cold weather and longing for consistent 70-degree temperatures.
They touch on the migration of people from California to Texas, possibly due to the desire for more comfortable weather.
Amy mentions her excitement for making soups during this time of year, and they briefly mention their recent meals, including spaghetti and meatballs and spaghetti squash.
Amy shares her migraine and stress cycle, detailing how stress leads to physical tension, inflammation, and migraines, which can keep her down for a couple of days.
Tray's stress cycle is discussed, starting with irritability, followed by anger and withdrawal, leading to remorse and ultimately a positive outlook on life.
The importance of recognizing and understanding each other's stress cycles in their marriage.
They wish they could go back in time to tell their younger selves how to handle stress and not take it personally.
They discuss the discomfort of experiencing stress after becoming accustomed to calm and tranquility.
The compounding effect of their efforts to improve their marriage and themselves is evident in their increased ability to manage stress.
Amy encourages listeners to support their stressed partners by asking about their feelings and offering help without joining in on their stress.

Quotable Moments:

"I wish that we could go back and tell ourselves that. Okay, have each other's back. Marriage is teamwork.”

"If you can keep your calm and not join in on their stress, you can be a better, grounded support for your spouse."

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

Sparkle Dust

NingxiaRed

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In this episode, Amy Cassels introduces her daughter, Averi, to discuss her involvement in Texas Brigades, a nonprofit organization dedicated to creating conservation leaders in Texas communities. Then the episode transitions to a discussion on setting intentions rather than expectations when working towards goals. The Cassels emphasize the importance of flexible, forgiving approaches and focusing on actions rather than rigid results. They also introduce the "Healthy Habits Academy," a platform for learning and adopting healthy habits for individuals and families, led by Terry Bonnin and Amy. Don’t miss this episode to provide practical insights into integrating essential oils, supplements, and holistic health into daily routines.

Key Points:

Texas Brigades is a nonprofit organization focused on creating conservation leaders.
The organization offers nine different camps throughout Texas, catering to ages 13 to 17, each with a specific wildlife focus.
Avery's participation in North Texas Buckskin Brigades and Bald White Brigade camps is discussed, highlighting their educational focus on white-tailed deer and quail.
Qualification for the camp involves writing essays on topics related to conservation leadership.
Setting intentions, rather than rigid expectations, allows for a more flexible and forgiving approach to goal achievement.
Focusing on action and effort, rather than solely on results, can reduce disappointment and maintain motivation.
The hosts share a personal example of adapting to deviations from a plan and finding fulfillment in staying on track.
Mindset Shift: The importance of setting intentions rather than rigid expectations when pursuing goals.
Flexibility and Forgiveness: Focusing on actions and effort over strict results can reduce disappointment and maintain motivation.
The "Healthy Habits Academy" is introduced as a platform for learning and adopting healthy habits for oneself and the entire family.
Practical Lifestyle Integration: The academy seeks to empower individuals to integrate healthy habits into their daily routines, ultimately improving overall well-being.

Quotable Moments:

"I set an intention without necessarily expectations of it. The intention is to try and hit the goal the best way that I can. And if I don't accomplish that, I'm not beating myself up.” - Tray 00:29:41

"If I deviated from that plan in any way, I felt like I've messed the whole plan up, and I would not want to continue it. I would say I'm going to start fresh again on this day, and then you just blow it.”- Tray 00:35:38

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this podcast episode, our guest, Alison Cheperdak, an etiquette expert, gets into the distinctions between etiquette, ethics, and manners. We will touch upon the importance of language and respecting individual choices. The discussion also extends to various social behaviors, including how to approach unconventional situations and conversations.

We explore how to become skillful conversationalists, making social events more comfortable, and the art of teaching etiquette to children. The episode concludes with insights into the meaningful handshake, the use of profanity, and guidance on public speaking.

Key Points:

Etiquette, ethics, and manners are related but distinct concepts that impact our interactions.
Using a person's name can be a respectful alternative to using nontraditional pronouns.
Understanding social behaviors and respecting individual preferences is essential in various situations.
The pandemic has influenced social behaviors, making people feel rusty in social situations.
Having specific goals and topics for conversation can enhance social interactions.
Conversationalists should aim to make people feel heard and engage in meaningful conversations.
Event hosts can promote comfort by strategic seating arrangements and giving guests tasks.
Separating couples at events can encourage interactions with other guests.
Teaching children good etiquette begins with setting a positive example.
Children should be encouraged to write thank you notes from a young age.
The handshake should have the firmness of checking a piece of fruit for ripeness.
Avoid excessive cursing, as there are alternative words to express emotions.
Proper public speaking coaching involves video analysis and continuous improvement.

Quotable Moments:

"You don't need to get super creative with the English language in order to be respectful.”-Alison [00:24:03:15]

"Don't use the toy or experience the gift until the thank you note is sent.” - Alison [00:29:08:05]

“There is nothing more powerful than watching recordings of yourself. [To Improve Public speaking] "- [00:36:48:03]

LINKS MENTIONED:

https://elevateetiquette.com

https://www.instagram.com/elevateetiquette/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this episode of "According to the Cassles," hosts Amy and Tray Cassels are joined by a special guest, Jason Shepperd, who is the pastor of Church Project in The Woodlands, Texas. They discuss the founding principles of Church Project, its unique approach to church, and the importance of community and accountability in house churches.

Key Points:

Church Project was founded in 2010 with a vision to return to the original intent of the church.
Started with just 40 people and has grown to include thousands across various house churches.
The church is essential to Jesus, representing His bride.
Jason had no aspirations of leading a church initially but felt redirected by God.
Recognized a disconnect between his experiences and biblical teachings.
Many churches exhibit a form of godliness but lack its full power.
Jason identified key DNA elements present in every church throughout history.
Founded Church Project with these core convictions despite limited resources.
Church Project's unique approach is based on the early church model.
Simplicity, relevance, and a biblical foundation are emphasized.
Church Project aims to use timeless, biblical language, such as "house church."
House churches should be part of a larger community for support and accountability.
"Simplicity for the sake of generosity" is Church Project's guiding principle.
Over $10 million has been invested in gospel-centered and house church planting ministries.
Meditation involves deeply considering and contemplating scripture.
Jason distinguishes between teaching and preaching, emphasizing action.
Jason started podcasting during the COVID-19 pandemic to maintain connections.
"Start with Seven" encourages daily 7-minute Scripture meditation with resources.
"Good God Gospel" promotes meaningful conversations without pushing faith.
Jason emphasizes making people feel loved, connected, and heard, regardless of their beliefs.

Quotable Moments:

It's something he's invested his life in and died for, rose again for. So I think if we're going to be a part of it, we need to know what it is.”- Jason Shepperd (00:01:56) on the significance of understanding the church.

”Having a community of house churches that supported, accountable, cares for one another, rather than isolated house churches, individualized, that, for me, is the beautiful picture of the body.” - Jason Shepperd (00:08:51)

Mentioned in this episode:

Sparkle Dust

NingxiaRed

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In this episode, we explore the significance of setting goals, intentions, and the application of these principles. Drawing from her experience leading a Fall Wellness Collective for a group of women, Amy underscores the importance of crafting SMART goals—specific, measurable, attainable, relevant, and time-bound.

The episode underscores the transformative power of intentions when converted into affirmations and emphasizes the pivotal role of understanding one's "why" as the motivational cornerstone for pursuing dreams and maintaining unwavering focus on the path to success.

Key Points

Setting intentions is crucial when pursuing any goal, focusing on the feelings you want to achieve rather than just expectations.
Differentiate between intentions (how you want to feel) and expectations (specific outcomes).
Transform your intentions into affirmative statements, reinforcing the desired feelings.
Affirmations, when repeated consistently, can lead to a shift in mindset and behavior.
Setting SMART goals is essential for success (Specific, Measurable, Attainable, Relevant, Time-bound).
SMART goals provide clarity and direction, ensuring you make meaningful progress toward your dreams.
Goals can apply to various areas of life, including health, finances, and personal growth.
The importance of determining your "why" – the reasons behind your goals and aspirations.
The importance of routines and choosing the right time for various activities, emphasizing the significance of decision-making regarding tasks like making a grocery list and pre-cooking.
Creating an action plan is essential, and should be tailored to specific goals.
Challenges and obstacles are inevitable in any plan, and the episode emphasizes the importance of proactively preparing for them.
The impact of feelings and limiting beliefs on goal pursuit, urging listeners to identify and confront these negative thoughts.
Self-reflection and self-talk are encouraged, akin to the way one would support a child in overcoming self-doubt and negativity.
The practice of setting annual goals for different life areas and the varying levels of challenge and introspection they may require.
Encouragement to share the podcast and leave reviews to help it grow is extended to the listeners.

Quotable Moments

"Setting intentions is about focusing on the feelings you want to feel, not just expectations."
"Affirmations can transform your mindset; if you believe it in your mind, you'll feel it in your body."
"SMART goals are specific, measurable, attainable, relevant, and time-bound."
"Your 'why' is the driving force behind your goals; it's essential to know why you want to achieve them.”

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this episode, Amy Cassles welcomes special guest Michelle Rukny, Multi-Certified PMU artist & Pretty Rich Bosses Coach, is the owner of The Beaute Compound in Texas. They discuss resilience, grit, and the profound impact of a challenging upbringing on personal growth. Michelle shares her inspiring journey of overcoming adversity and finding strength through faith and self-discovery.

Key Points:

Resilience and Genetic Factors:

Resilience often stems from genetic factors and experiences, particularly generational trauma.
Childhood trauma can lead to a constant state of fight or flight, fostering hypervigilance.
Michelle's difficult upbringing, although painful, played a pivotal role in shaping her into the strong individual she is today.
Adversity can be viewed as a necessary part of personal growth and transformation.

Learning from Adversity:

Gratitude for past experiences that shaped her into a confident, strong person.
Breaking generational curses and setting a positive example for the next generation.
God's ability to turn adversity into a powerful testimony to inspire and empower others.

Resilience in Business:

Recognizing patterns of self-sabotage and blame in individuals who have faced childhood trauma.
The importance of taking responsibility for one's actions and avoiding a victim mentality.
Fostering small changes and developing positive habits to overcome adversity.

Turning Challenges into Opportunities:

Emphasizing the significance of focusing on the positive aspects of adversity.
Learning from each fall and taking responsibility as a crucial part of personal growth.
Encouragement to reflect on patterns, overcome challenges, and harness one's resilience.

Quotable Moments:

"I needed that to happen in order to be who I am now." - Michelle Runky

"It's not the fall that's the problem; it's how you pick yourself up." - Michelle Runky

LINKS MENTIONED:

https://www.thebeautecompound.com/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

Mentioned in this episode:

NingxiaRed

Sparkle Dust

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In this eye-opening episode, Heather Hartman shares her unique journey from law enforcement to nutritional therapy and her dedication to protecting children online. Her insights into the complexities of online safety and the legal implications of sexting are both enlightening and thought-provoking. Tune in for more on Heather's remarkable story and her mission to empower youth to stay safe in the digital age.

KEY POINTS:

Healthy fats are crucial for health due to their anti-inflammatory properties.
Many people have misconceptions about fats and are often afraid of consuming them.
Heather suggests the incorporation of fats and oils into one's diet.
Mention of adding oil to coffee for added benefits.
The recent awareness of the negative effects of industrialized oils.
A note about how restaurants often use cheaper industrialized oils.
Heather emphasizes the importance of being mindful of oil choices when dining out.
Home cooking allows for nutrient-dense meals, increased satisfaction, and cost savings.
Heather's background in law enforcement, including her work on sensitive cases involving child pornography.
Her decision to retire after nearly 20 years in law enforcement.
Heather's dedication to protecting children and giving them a voice.
Empowering individuals, especially victims of domestic situations, to see their own value and make positive changes.
The importance of addressing the root cause of abuse and not just its symptoms.
The impact of empathizing with abusers and holding onto positive experiences.
The need for children, especially victims, to have a voice and advocate.
Heather's involvement in educating schools and students about online safety.
The prevalence of issues like sexting among youth and its legal implications.
The role of social media in facilitating online dangers, and the need for parental monitoring and education.

QUOTABLE MOMENTS:

“I just really... I'm a justice seeker, and I really believe that there's right and wrong, and there's not a whole lot of gray for me.” - Heather Hartman, 3:19

"So if you[ a teenager] send your boyfriend a picture, if he asks you for a picture and you send a picture showing any of your, you know, your genitals... they are now in possession of child pornography. Technically.” - Heather Hartman, 9:09

“I worked a lot of human trafficking and the sex crime stuff, and I could talk forever about how to monitor your children's social media..” - Heather Hartman, 48:30

Mentioned in this episode:

Sparkle Dust

NingxiaRed

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In this episode, the Cassels are joined by their son Evan, a 14-year-old who joins the conversation with his parents to discuss his journey in martial arts, specifically in the discipline of Soo Bahk Do. They explore the philosophy behind Soo Bahk Do, its unique aspects, and its impact on Evan's personal growth. The conversation delves into Evan's childhood, his attachment to his parents, his transition into independence, and the role both his mother and father played in shaping his character. The show also touches on recent family experiences and movie discussions.

Key Points:

Evan began his martial arts journey at the age of nine and dedicated four years to mastering Soo Bahk Do.
Soo Bahk Do is a form of karate with a philosophy called "Moo Duk Kwan," which translates to "military virtue school."
The discipline, respect, and control taught through martial arts have positively influenced Evan's character and confidence.
Evan's instructor, provided a strong, authoritative, yet loving role model during his formative years.
The balance of nurturing and encouraging independence helped Evan become a confident and respectful young man.
Reflecting on the significance of setting goals, staying disciplined, and achieving them.
The family enjoyed time apart as the children visited grandparents, giving the parents a chance for some relaxation including watching movie.
The family is preparing for a vacation to Colorado before getting ready for the upcoming school year.
The podcast will take a short break before returning with Season 3.

Quotable Moments:

I'm not trying to get exercise and I'm just trying to have some quality time..." -Tray 00:28:55

"Well, Tray and I were actually uncomfortable watching [American Pie] it, so they were all my age in that movie they're portraying”- Tray 00:34:57

Links Mentioned:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, Amy Cassels, discusses self-care and traditional Chinese medicine. She shares practical tips and insights on how these practices can promote overall well-being and balance in the body, mind, and spirit. Additionally, Amy talks about her husband Tray's latest adventure with an ice bath and the exciting goal hike they're planning with Dr. Bonnie Huber.

Key Points:

Tray is going to Austin to pick up an ice bath and start doing the "polar plunge" for health benefits. He's excited about it and will have the bath set up as soon as he gets it.
Amy went on a goal hike with Dr. Bonnie Huber. They've mapped out various stops to help participants identify their dreams, set goals, and overcome obstacles.
Diabetic self-care in traditional Chinese medicine emphasizes balancing the body, mind, and spirit and includes practices like self-massage and nasal cleansing.
Self-massage can improve circulation, immunity, joint lubrication, and the strength of body tissues. Using warm oil and nurturing hands can enhance the experience.
Nasal cleansing is crucial for maintaining healthy sinuses, relieving allergies and sinusitis, and improving blood circulation to the brain. It involves using a saline solution with the right salt concentration.
Eating according to your element in traditional Chinese medicine involves nourishing foods derived from the corresponding element. For example, water element individuals may consume foods like wild-caught fish, seaweed, berries, and cucumber.
Traditional Chinese medicine involves comprehensive diagnostic methods, including inspection, listening, smelling, asking, and touching, to determine imbalances in the body.
Mindful movement practices like Tai Chi and Qi Gong combine gentle movement and breathing to promote the flow of energy (Qi) and improve overall well-being.

QUOTABLE MOMENTS:

"Basically what we did was we mapped out all the stops that we're going to make, and then we're going to have our participants come and we will identify or help them to identify their dreams." - [00:02:28;14]
"After my sinus surgery, I realized how intricate these sinuses are and how sensitive they are." - [00:07:51;11]
"When you rinse your sinuses, you are just clearing that out. It's like every day you have waking up to a clean sink." - [00:10:09;18]

Links:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, the Cassels discuss the benefits of morning walks for physical and mental well-being. They share personal experiences and insights about walking as a form of exercise, even if running is not suitable for everyone.

They talk about how morning walks can improve mental clarity, focus, and creativity. They emphasize the importance of hydration, making healthier food choices, and having the right shoes for walking. The Cassels also highlight the benefits of walking on an empty stomach, but suggest carrying snacks for those with low blood sugar. They encourage listeners to incorporate morning walks into their daily routines for better overall health.

Key Points:

The hosts discuss the differences in their body types and exercise preferences, highlighting the benefits of walking for those who are not runners.
Morning walks are shown to improve mental clarity, cognitive function, and problem-solving abilities.
Hydration is essential, and starting the day with a cup of water, preferably with lemon, is beneficial.
Walking before or after breakfast depends on individual preferences, but fasted cardio can be effective for some.
Morning walks lead to better food choices throughout the day and improved overall health.
Good-quality shoes are crucial for comfortable and safe walking. Replacing shoes every few months is recommended.
The hosts suggest carrying essentials like water, snacks, and a charged phone during walks for safety and convenience.
Wearing a hat and sunscreen while walking protects against sunspots and other skin damage.

Quotable Moments:

"Walking helps you with your mental clarity, your ability to focus throughout the day." - [00:38:20]

"You've got to have a good tennis shoe. Don't skip out on it. That is an investment." - [00:42:58]

"Make healthier choices throughout the day. If you go for a walk in the morning, you're going to make better choices." - [00:44:58]

"Perhaps you can bring a little water if you need it. And there you go. Thanks so much for listening to the podcast today." - [00:47:05]

Links Mentioned:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, the hosts discuss the benefits of strength training and its role in building a healthy lifestyle. They share personal anecdotes, insights, and practical tips for incorporating strength training into daily routines. The conversation touches on the mental and physical benefits of exercise, the importance of starting slow and gradually increasing intensity, and the various options available for strength training. Listeners are encouraged to take steps towards preventive health measures and to find a fitness routine that works for them.

Key Points:

Boredom and the need for physical activity in childhood
The benefits of having a home gym
Personal experiences with weight training and its impact on your mental health
The cognitive and neuroprotective benefits of strength training
Preventive measures for age-related health issues
Tips for maximizing strength training routines
Different types of strength training and their purposes
The importance of personalized guidance and seeking professional help if needed
The announcement of an upcoming fitness program by the host

Quotes:

"Exercising for an hour is like taking a 24-hour antidepressant pill." [00:30:33]

"You have the ability to reverse the health issues you're facing. It's never too late to start." [00:32:28]

Links Mentioned:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, we dive into the journey of Aerica Sanders, the calm mom coach, who helps women find peace and calm in their lives even amidst chaos. Aerica shares her personal story of following the societal "happy plan" but still feeling unfulfilled. Through therapy and coaching, she discovered that true fulfillment comes from within. Aerica now guides women on their own journeys to become the best versions of themselves. We also explore the importance of relinquishing control, building connection, and investing in oneself and relationships.

Key Points:

Aerica Sanders is the calm mom coach, empowering women to create calm in their lives.
External factors cannot create a sense of fulfillment; working on the relationship with oneself is crucial.
Aerica offers a 16-week program with a five-step process tailored to high-drive women.
Staying in the "right lane" of peace, calm, and connection is emphasized for a fulfilling life.
Investing in oneself and relationships is a worthwhile and transformative endeavor..
Aerica followed the societal "happy plan" of getting a degree, a husband, and a job, but still felt unfulfilled.
Through therapy and coaching, Aerica realized that external factors couldn't create a sense of fulfillment.
Aerica has guided hundreds of women and worked with organizations like Lululemon, Memorial Hermann, and nonprofits.
Amy was drawn to Aerica because of her ability to understand and relate to the challenges of being a calm mom.
High-drive women tend to want to control everything and everyone, which can lead to disconnection and resentment.
Aerica's coaching approach is tailored to high-drive women, helping them find peace, calm, and connection.
Aerica emphasizes the need to let go of control and treat partners as equals in relationships.
The transformational power of coaching has positively impacted Aerica's life and marriage.
Aerica's journey to becoming a full-time coach has been challenging but rewarding, and she wouldn't trade it for anything.
Aerica offers a 16-week program with a five-step process for coaching, providing once-a-week sessions and on-demand support through the app Boxer.
The importance of investing in oneself and relationships is emphasized, and the host encourages listeners to recognize their worth.

Quotable Moments:

"No one and nothing externally could create a sense of fulfillment." - [00:00:53 - 00:01:14]

"If we're not careful, we will try to control everything and everyone in our lives because it makes us feel safe." - [00:05:39 - 00:06:01]

"Just because I don't have a million clients doesn't mean I can't touch a million lives." - [00:41:15 - 00:41:34]

Links Mentioned:

www.aericasanders.com/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, Amy discusses the use of spices to add flavor and health benefits to your meals. Amy shares her experiences with spices in different cultures and emphasizes the importance of providing sunlight, water, and healthy soil for growing herbs. You will hear about the availability of spices in ethnic markets and the cost savings associated with buying them by the pound. This episode explores the health benefits of basil, cardamom, and cayenne, including their antioxidant properties, digestive benefits, and potential for reducing inflammation and chronic diseases. Amy also goes over the versatility and health benefits of various herbs, focusing on rosemary, thyme, and turmeric. Aside from eating these herbs Amy also mentions the option of using essential oils derived from herbs and shares tips on incorporating herbs into your daily routine.

Key Points:

Spices not only add flavor but also offer health benefits to meals.
Basil is a micronutrient-rich herb with calcium, vitamin K, and antioxidants. It can be used in teas, salads, marinades, and various dishes.
Cardamom is a versatile spice with antibacterial properties, aiding digestion, and potentially lowering blood sugar levels.
Cayenne pepper, high in antioxidants and vitamins, can reduce pain signals in the body and be found in pain relief creams. Rosemary: Widely used worldwide, rosemary can be added to dishes, teas, and beverages. It complements potatoes exceptionally well and offers a great carbohydrate alternative to rice or pasta.
Thyme: With its distinct flavor, thyme enhances the taste of various dishes. It contains beneficial components like thymol, offering respiratory, neurological, and anti-inflammatory benefits. Thyme can be used in stews, fish, potatoes, salads, and more.
Turmeric: Known for its vibrant yellow color and anti-inflammatory properties, turmeric contains curcumin, a powerful component associated with numerous health benefits. It is commonly used in Indian cuisine, curries, roasted vegetables, teas, and smoothies.

Quotable Moments:

"We're talking about spicing up your meals, using various spices in your meals and in your drinks or around your house to spice it up a bit.” -Amy

"We're so pulled away from the natural things. And when most people think of taking a diuretic, they think go to the store and get a water pill... Well, there's actually many natural things on earth that are natural diuretics.” - Amy

“Thyme is a really great herb to add to pretty much every dish because it enhances the flavor of everything” - Amy

Links Mentioned:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, The Cassels bring you into the world of essential oils and shares personal insights about an unconventional healing journey. You will hear the distinction between conventional and unconventional approaches to wellness, noting how the perception of essential oils has shifted over time.

Tune in to this enlightening episode as we dive into the world of essential oils, uncover their extraordinary potential, and embrace the power of natural healing for a healthier, more vibrant life.

KEY POINTS:

Went to Harlingen, Texas for Memorial Day for a relaxing time with Trey's mom and stepdad
Emphasis on doing a lot of nothing and getting a lot done
Enjoying the lack of planned activities
Teaching kids to have fun without electronics
Boredom as a positive and creative outlet
Gained weight from indulging in chips and dips
Appreciation for the bird population in South Texas
Enjoyed morning walks and appreciating nature
Living in the present moment and being present
Learning about essential oils has taught the speaker about conventional and unconventional approaches to healing.
They were initially introduced to the unconventional route, using oils instead of conventional medicine like Tylenol.
By using the unconventional approach, they found that the body was able to heal itself without chemicals or toxins.
The importance of understanding natural processes in the body, such as fevers, and finding natural remedies for symptoms like headaches.
They have fond memories of using natural remedies, particularly essential oils, to nurture their children when they were sick.
Essential oils can be used internally, such as in supplements or added to water for cleansing and hydration.
The speaker mentions using essential oils in baking, particularly in banana bread.
Young Living has a line of essential oils registered for internal consumption called the vitality line.
Essential oils are highly concentrated, with it taking large amounts of plants to produce just a small amount of oil.
The speaker appreciates the medicinal qualities of plants and the benefits they bring to their life.
Essential oils can be used topically in baths, as massage oils, in skin care routines, and for reflexology.
Applying oils to the bottoms of the feet can target specific organs in the body due to nerve endings.
Essential oils can also be used for cleaning purposes, such as in diffusers or as sprays.
The speaker has become knowledgeable about using oils during surgeries and for their family's health needs.
They mention challenges associated with network marketing but emphasize that their goal has always been to help people rather than focus on building a large team or making money.

LINKS MENTIONED:

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this enlightening episode we embark on a journey to understand the incredible benefits of consuming a diverse range of colorful fruits and vegetables. Beyond their visual appeal, these vibrant foods are indicators of nutrient density. We explore the world of phytonutrients, natural compounds found in plants that offer a multitude of health advantages. From protecting against diseases to promoting optimal cellular function, phytonutrients play a crucial role in our well-being.

However, many individuals fall short of meeting the recommended daily intake of fruits and vegetables. By incorporating these nutrient-rich foods into our diets, we can harness the power of antioxidants like vitamin C to slow down aging and oxidation.

Join us as we take a look into the fascinating world of phytonutrients, explore their specific benefits, and understand how they can positively impact our health and even future generations. Don’t miss this eye-opening episode that reveals the secrets of "Eating the Rainbow" for a vibrant and thriving life.

KEY POINTS:

How eating the rainbow can benefit your health.
Colorful fruits and vegetables not only look appetizing but also indicate their nutrient density.
Phytonutrients, natural compounds found in plants, offer a wide range of health benefits and protect against various diseases.
Discover how consuming phytonutrients positively affects cellular structure and function, promoting optimal well-being.
Many people fall short of consuming the recommended servings of fruits and vegetables.
Learn about the importance of antioxidants like vitamin C in slowing down oxidation and aging processes.
Explore the different types of phytonutrients and their specific benefits, from cancer protection to reducing inflammation.
Foods rich in phytonutrients, such as cruciferous vegetables and grapes, can significantly reduce the risk of chronic diseases.
The potential health benefits found in grapes and wine, and its impact on heart health and cancer prevention.
By embracing a diverse array of brightly colored fruits and vegetables, you can lower the risk of chronic diseases and enjoy a vibrant life.
Understand the remarkable epigenetic benefits of phytonutrients, influencing not only your health but also the DNA of future generations.

LINKS MENTIONED:

https://www.linkedin.com/in/gcheathamcambelyn/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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In this episode, the Cassels interview Gayle Cheatham, a certified life coach specializing in helping families keep their children safe online. Gayle shares her background and how she became interested in navigating technology's impact on children.

They discuss the challenges parents face with excessive device use and the importance of awareness and active parenting. Amy and Tray reflect on their own struggles with device use and the reintroduction of their kids' cell phones after a two-month grounding.

Overall, this conversation addresses the challenges of technology in parenting and offers practical solutions and resources to create a safer digital environment for children.

KEY POINTS:

Gayle is a certified life coach specializing in helping families keep their children safe online.
The Cassels sought help from Gayle in reintegrating their kids' cell phones after a two-month grounding.
Gayle is from South Africa and has a background in the oil and gas industry.
She noticed the increasing influence of technology in our lives and the challenges it poses, both personally and as a parent.
Gayle became interested in helping families navigate technology and its impact on children during the COVID-19 pandemic.
Gayle believes that technology is robbing children of their childhood experiences and wants to prevent them from missing out on developmental opportunities.
She discusses her concern about kids feeling lonely despite their physical needs being met, as parents are often unavailable due to excessive device use.
The importance of self-reflection as a parent and acknowledges her own struggles with device use.
They discuss the need for protection and solutions for families facing phone addiction.
Free parental control options are mentioned, such as built-in device controls and the website Protect Young Eyes.
Monitoring systems like BARK and Covenant Eyes are recommended as paid options.
The speaker suggests using flip phones or a starter phone as alternatives to smartphones for younger children.
Communication and understanding between parents and teenagers are emphasized.
The importance of teaching tech responsibility and empowering children to make good decisions is highlighted.
Advocating for open communication and valuing teenagers' perspectives while making decisions as parents.
They discuss the overwhelming nature of the topic and the need for a clear roadmap.
The importance of creating whitespace and fostering quiet introspection for both adults and children is mentioned.
The speaker jokes about their child being bored and their willingness to involve the other parent in finding activities.

LINKS MENTIONED:

https://www.linkedin.com/in/gcheathamcambelyn/

www.amycassels.com

https://twitter.com/amy_cassels?lang=en

https://www.instagram.com/acassels/?hl=en

https://www.youtube.com/channel/UCBzoQfLNzz_ieatgaoWDTcw

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Stress doesn’t always need to be a bad thing. It can be a great motivator for getting things done, like reaching a deadline or running that extra mile. But when you’re constantly under stress your body will eventually reach a breaking point, resulting in adrenal fatigue and burnout. Unfortunately, our nervous systems are often a little too adept at detecting threats. This means you don’t necessarily need a bear running at you to trigger a stress response. It could be any number of things, from organizing a holiday, to receiving a harshly worded email from a colleague. In today’s episode, we unpack how our bodies respond to stress and what we can do to cope with it in the moment. Tuning in you’ll hear us break down how our nervous systems process stress, why everyone experiences it differently, and how it can impact our relationships. We also discuss how modern life has changed the way we experience stress, the importance of taking breaks, and how you can use calming activities to help you adapt. To learn more about how stress might be affecting your relationship and how to create healthier coping mechanisms, make sure you tune in today!

Key Points From This Episode:

How stress can show up in your relationship dynamics.
Our unique bodily responses to stress.
A breakdown of the autonomic nervous system and how it responds to stress.
The difference between the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system and how it responds to stress.
An overview of the hormones you release when you’re stressed.
Why so many people experience adrenal fatigue and burnout from constant stress.
How modern life has changed the way we experience stress.
Understanding how stress affects your digestion and your immune system.
Why your lifestyle has a big impact on your overall health.
The parasympathetic nervous system and how it helps you recover from stress.
Examples of calming activities that can help you manage stress.
The science behind breathing deeply and its effect on stress.
How decluttering your physical space can assist in creating a stress-free environment.
The concept of ultradian rhythms and what it teaches us about the importance of taking breaks.
Why taking breaks is essential for prolonged and well-functioning performance.

Tweetables:

“Your digestion slows when you're under a lot of stress, your immune system becomes suppressed, and it does not function properly. So your stress response, and fear, can suppress your immune system.” — @amy_cassels [0:12:31]

“A lot of people will have a significant reduction in their sugar cravings if they are reducing their stress.” — @amy_cassels [0:14:43]

“If you want to hit your 40s 50s 60s, and you want to be an absolute superstar, start doing these things now. And then when you get to the 40s 50s 60s and on, you're going to be so far ahead of your game.” — @amy_cassels [0:26:42]

“Your body is saying I need a break. And it needs a break so that it can replenish, repair, detox, and rebalance.” — @amy_cassels [0:26:59]

“Understand that stress can be something that is a chronic issue. And you may be under stress constantly. And you may not be able to lower your stress, but you can do something about it that will help your body go through it.” — @amy_cassels [0:39:12]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

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Anyone can pull themselves out of a dark time and build a beautiful life despite their trauma. Please note that this episode carries a trigger warning for physical abuse and domestic violence. Joining us today on According To The Cassels is Tray’s personal trainer, Alicia Black. Alicia has been a mixed martial artist since the age of 15 and has created an incredible fitness career for herself. You will hear all about her grandfather’s impact on her life, how she got into Jiu-Jitsu, how it changed her, and how, despite her abilities to defend herself, she still ended up in an abusive relationship. Alicia recalls the abuse she endured and what led to her living in her car for nine months. She also explains how the book, Lone Survivor, got her through the darkest time in her life, essentially saving her life. We also discuss Alicia’s introduction to therapy, why getting started was difficult for her, and how it has changed her life and taught her how to establish boundaries. To hear the incredible story about a woman with a bullet, a book, and the will to carry on, tune in now!

Key Points From This Episode:

An introduction to today’s powerhouse guest, Alicia Black.
Alicia shares her story with us and how she got into mixed martial arts.
How Jiu-Jitsu changed Alicia for the better.
Alicia tells us about how she got into an abusive relationship and the turning points in it.
TW: For listeners who wish to avoid Alicia’s recollection of domestic abuse, please skip audio between [00:12:10] and [00:15:35] and later on audio between [00:21:00] and [00:22:30]
Alicia’s experience of living in her car for nine months and how she got through that dark time.
How the book Lone Survivor saved Alicia.
How Alicia managed to get out of living in her car.
The next step for Alicia.
The work Alicia has done in therapy and why it took her so long to get there.
The importance of implementing healthy boundaries in your relationships.

Tweetables:

“I cannot give up!” — @_aliblack1 [0:07:34]

“It’s hard to accept the fact that you’re living pay cheque to pay cheque if that.” — @_aliblack1 [0:17:46]

“I didn’t want to be seen as somebody who needed pity and it was a matter of pride so I just didn’t speak to [my friends.]” — @_aliblack1 [0:23:41]

“You have to pull yourself out of the well sometimes. You can’t have other people do it for you.” — @_aliblack1 [0:30:23]

“I try to live every day in the moment.” — @_aliblack1 [0:31:18]

“Trauma builds in the body.” — @_aliblack1 [0:37:42]

Links Mentioned in Today’s Episode:

Alicia Black on Twitter

Alicia Black on Instagram

Finish First

Lone Survivor

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10

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A lot has happened in our lives since the last update, and it has been a busy time for the show, so we decided it was time for another one! In this episode, we give you an update about what is happening in our lives right now and the changes that have happened since our last update episode. Find out about an exciting new cleanse that Trey is following, whether he is feeling any benefits, and what happens if you don’t take your health seriously. Amy tells us what she appreciates the most about Trey and why she thinks the new diet is good for him. We also discuss the role of genetics and lifestyle in causing health problems and learn about Trey’s obsession with learning how to fly. Amy also shares a revelation she had while she was helping plan her aunt’s funeral, why she wants to increase her vocabulary, and the new night routine she is following to help her sleep. Discover Trey’s new reading technique, simple tips for starting your own vegetable garden, and Amy’s new workout reels on Instagram. To hear this and more, tune in to catch up with the Cassels!

Key Points From This Episode:

How our neighbor has gotten us hooked on mustard.
Trey explains what a candida cleanse diet is and why he is doing it.
He outlines how he has been feeling since following the candida cleanse diet.
Amy tells us about her experience with following the candida cleanse diet.
The effects of too much yeast in your body and how the candida cleanse helps.
Hear about the supplements that Trey is taking to help with the cleanse.
We discuss the role of genetics and lifestyle in influencing your health.
Learn about why Trey made the commitment to learn how to fly a plane.
What stopped Trey before from attending or finishing flight school.
Amy shares a recent life-shifting moment she had while planning her aunt’s funeral.
We find out more about Amy’s aunt and what Amy learned from her life.
Reasons why Amy wants to increase her vocabulary and how she is doing it.
Find out about the role of dreams in reducing stress, anxiety, and depression.
The causes for not having dreams and why it is essential for sleep.
A new routine that is helping Amy sleep and have dreams.
Discover why Trey reads a book while listening to the audio.
Amy reminds us about the fall produce available at farmer markets.
Simple tips and tricks to start your own vegetable garden.
We wrap up the episode by learning about Amy’s new Instagram workout reels.

Tweetables:

“If you make the same choice, you have an opportunity to have that same consequence. Genetic or not, it is about choices.” — Trey Cassels [0:15:05]

“At the end of the day, everybody is hurt and they want to feel good. Whatever gives them a dopamine hit is what they are going to go to.” — @amy_cassels [0:22:24]

“It made me really think about the joy in our lives and choosing joy every day. That was big.” — @amy_cassels [0:24:42]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on YouTube

ONE Way Life

Episode 49: Dealing with Migraine Headaches

LVWellness & Aesthetics on Instagram

LVWellness & Aesthetics on LinkedIn

The Screwtape Letters

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Healing takes time, but it’s never too late to start. Our guest today is living encouragement that there is always enough time to turn your life around, cultivate self-love, and achieve your goals. Valerie Maksym is an intuitive life coach, founder of Maksymizeyou Life Coaching, and author of the recently published book, Maksymizing Life. In this episode, we learn about Valerie’s challenging path to claiming her life and realizing her dream of being a life coach. Valerie generously shares her biggest personal breakthroughs and explains the far-reaching benefits of having a life coach. Tune in to find out what it means to “maksymize” your life, and how you, too, can overcome limiting beliefs to reach your full potential.

Key Points From This Episode:

What “maksymizing life” means to Valerie Maksym.
The inspiring story behind her book, Maksymizing Life.
Her relationship with fitness.
The challenging yet healing process of writing the book.
The concise structure of the book.
The importance of self-love and setting healthy boundaries.
How building walls in your relationships can spill over into your goals.
How Valerie learned to maintain her focus, despite having ADD.
The real reason people knock your ideas.
Valerie’s Daily Action Plan formula.
Her journey to becoming a life coach.
The purpose and benefits of life coaching.
Valerie’s coaching style.
Her biggest personal breakthroughs.
How to overcome limiting beliefs.
Examples of limiting beliefs and how to overcome them.
Valerie’s plans for the future!
Some final words of encouragement: healing takes time.

Tweetables:

“Maksymizing life means freedom and the freedom to be you.” — Valerie Maksym [0:00:46]

“I allowed a lot of things to happen in my life because I didn’t have self-love; I didn’t have boundaries.” — Valerie Maksym [0:10:56]

“When the walls started coming down, the floodgates started opening in my life.” — Valerie Maksym [0:12:36]

“A good life coach is like a good attorney that knows how to ask the right questions, and listen.” — Valerie Maksym [0:23:05]

“Your words literally create your world.” — Valerie Maksym [0:32:14]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Valerie Maksym on LinkedIn

Valerie Maksym on Instagram

Valerie Maksym on Youtube

Valerie Maksym on Facebook

Maksymizeyou Life Coaching

Maksymizing Life

View Details

If you don’t personally struggle with migraines, you probably know someone who does. Amy has suffered from migraines for as long as she can remember, and today, she is sharing her story and journey in the hopes of educating and supporting those who suffer too. Amy discusses her first memories of having migraines, the different triggers that she (and other people) may have, and the medical reasoning behind why migrants happen, as well as some of her personal remedies. She goes into detail about potentially having to do a caffeine detox, how to hydrate properly, why to stop taking so many pills, managing your sleep, understanding your hormones, the importance of dealing with your stress, and more! Migraines can be debilitating, but Amy wants you to know that there is hope in managing and mitigating them. Tune in to find out how.

Key Points From This Episode:

A look at when Amy started getting migraines.
What exactly is a migraine?
Different symptoms of migraines and how they differ from person to person.
How Amy discovered what triggers her migraines.
Amy’s experience of doing a candida cleanse.
The impact that stress has on migraines.
Why mold and air quality can be migraine triggers.
How inflammation affects your chances of migraines.
Sleep: why you can’t get too much or too little!
Why you need to manage air temperature when you are sleeping.
The importance of understanding and managing your hormones.
Why Amy stopped taking so many medications.
Balancing your blood sugar to avoid migraines.
Why hydration is key!
How to manage your caffeine intake.
Avoiding tight hats, hair ties, and head overheating.
Some of Amy’s recommended remedies.
The power of prayer.

Tweetables:

“When someone says they have a migraine, it is not just a pain in the head. It actually causes a domino effect of all of the physiological processes that happen within your body.” — @amy_cassels [0:07:41]

“Fragrance is an umbrella term that can hide hundreds, if not thousands, of chemicals.” — @amy_cassels [0:10:08]

“It is not that the caffeine is helping you with a headache you got for some other reason. You’re getting the headache because you haven’t had your caffeine.” — @amy_cassels [0:37:15]

“Don’t underestimate the power of prayer in painful moments.” — @amy_cassels [0:47:28]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Have you ever thought about what you can do to get into your creative zone, do what you love, and pursue your passion? Life can hit like a ton of bricks, and when it does, it’s easy to lose track of doing the things that bring you joy. Today’s guest, Brittany Atkinson, is a lifelong friend of ours who has used her passion for creativity and art to get her through some tremendously difficult moments. After being interested in art from an early age, a tragic incident forced Brittany to step away from what she loves most. The poetic ending: her passion for art and being creative is the very thing that brought her back up from the pits of despair. We talk about how Shakespeare inspired Brittany’s work, why she believes that we are all in control of our own happiness, why you need to be disciplined when doing what you love, and why slow and steady is the best type of progress. If you’d like to be inspired to start creating again and to learn more about how a daily commitment can lead to incredible success, tune in now!

Key Points From This Episode:

A very warm welcome to a great friend of ours and today’s guest, Brittany Atkinson.
When Brittany started to immerse herself in her art.
Shakespeare as motivation to pursue the arts.
Why she decided to temporarily step away from the arts.
How creativity helped lift her from a deep depression.
What happened after Brittany had children and the challenges of a changing body.
Being responsible for your own happiness and future.
What inspired Brittany to come up with her current style of art.
How her artistic flair manifests in her home decor and fashion sense.
The importance of being disciplined when doing what you love.
Why slow and steady always wins the race, and a reminder to be gentle on yourself.
How Brittany’s commitment to a daily practice set her up for success.

Tweetables:

“It wasn’t until 3rd grade that I started figuring out, ‘Oh! I really like the arts.’ Because I would draw, I would paint, I loved theater, I loved movies. I loved everything that had to do with expressing yourself, being vulnerable and creative.” — @BrittanyHoeft [0:03:04]

“In moments of grief, it’s so important to find something that is for yourself, that you love to do, where you can rest from the reality of the tragedy, where your mind doesn’t have to be constantly consumed with it, where your body can relax. For me, that was creativity.” — @BrittanyHoeft [0:08:28]

“In a lot of ways, us as artists, we try to discover something about ourselves through the creative process. There’s a learning journey as we move forward in our development as an artist.” — @BrittanyHoeft [0:18:14]

“Buying something because it moves me or because I love it or because it represents something that I see within myself, that’s the kind of work that you want in your home. And that’s what makes it so much more personal.” — @BrittanyHoeft [0:23:30]

“You can try to be disciplined in an area that you’re not passionate about, and it’s not going to work. Discipline comes easily when you love what you do.” — @BrittanyHoeft [0:27:01]

Links Mentioned in Today’s Episode:

Brittany Atkinson

Brittany Atkinson on Twitter

Brittany Atkinson on Instagram

Brittany Atkinson Email

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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The vast majority of women are faced with the overwhelm of navigating work-life conflict. Our guest today is a wife, mother, CEO, life coach, and host of the High Drive Moms Facebook group, as well as being a former crisis intervention specialist. Dr. Bonnie Hubert is here to emphasize how the simple act of outsourcing can change your life and your relationships. In this episode, we discuss her new book, Every Woman Needs a Maid, a guide to releasing anxiety, boosting confidence, and thriving in lieu of simply surviving. We discuss the challenges women typically face in our modern world and the all-encompassing benefits of hiring a housekeeper. Bonnie shares her unique take on time management and breaks down the reasons women tend to feel that they need to do so much. Tune in to hear Bonnie’s informed advice and more about the book that will ultimately change your life.

Key Points From This Episode:

Introducing life coach and author, Dr. Bonnie Hubert.
The inspiration behind her book, Every Woman Needs a Maid.
The work-life conflict women typically struggle with in the modern world.
Bonnie’s coaching and counseling background.
The mental load women carry in contrast to men.
The benefits of having a housekeeper.
The history of the word “maid”.
The top three challenges moms typically face.
Bonnie’s unique take on time management.
The structure of the book and how to approach it as an individual and as a couple.
Misconceptions around the Law of Attraction and why dreaming isn’t enough.
Bonnie’s journey to realizing her dream.
The danger of spiritual bypassing.
Why women do so much.
The value of outsourcing and delegation, for both men and women.
Self-management versus time-management.
The ultimate goal of the book.

Tweetables:

“The mental load that women carry is significantly higher than what a guy in a heterosexual relationship would have.” — @lil_redforever [0:05:41]

“We think that we have to do it all, all by ourselves and if we can’t, we think there’s something wrong with us.” — @lil_redforever [0:08:29]

“Hiring a maid is cheaper than marriage counseling.” — @lil_redforever [0:11:11]

“It’s about living your best life. So, what do you need to do to live your best life?” — @lil_redforever [0:39:23]

“It’s not time-management, it’s self-management.” — @lil_redforever [0:39:35]

Links Mentioned in Today’s Episode:

Dr. Bonnie Hubert Coaching

Bonnie Hubert on LinkedIn

Bonnie Hubert on Twitter

Bonnie Hubert on Instagram

Every Woman Needs a Maid

High Drive Moms Facebook Group

ONE Way Life Coaching

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Welcome back to According To The Cassels! In this episode, we recap our recent trip to Israel and tell you all about what we learned about the nutritional value of fresh dates to being reminded about the importance of kindness.

Tuning in, you’ll hear about how easy it is to tick visiting Israel off your bucket list and how to do it, how our recent trip compares to the first time we visited Israel, the political and religious tension, the amazing boundaries surrounding it, what it was like to walk through the place Jesus lived, and Israel’s phenomenal history.

We also discuss how life-changing it is to be exposed to different cultures, being inspired to immerse ourselves in scripture, and our experience in the Holocaust Museum. We even talk you through the benefits of drinking a shot of olive oil every day before discussing how you can dress for the heat while being respectful towards the culture. Finally, we share our biggest lessons from the trip; kindness, love, and respect. So to hear all about how to “Starve your distractions and feed your focus,” tune in now!

Key Points From This Episode:

Discussing our recent trip to Israel.
Why it is easy to get to Israel and how to get there through the church.
Why our second trip was more fun than the first.
How we learned about the life of Jesus.
Why there is so much tension in Israel.
Explaining Shabbat and what is done traditionally.
The different levels of worship we witnessed.
Looking at the incredible history of Israel and the constant fight over the land.
Why we wanted to see Israel from our pastor’s experience.
The tattoo parlor we visited and what tattoos we got.
Why we love learning about other cultures.
How this trip inspired us to learn more about scripture.
Our experience in Masada.
How to dress for the heat in Israel and still be respectfully covered.
Our experience of the Holocaust Museum and all about the room with mirrors and candles.
Covid testing in Israel and how that affects travel.
Why you should take a shot of extra virgin olive oil every morning.
The benefits of eating dates and the good sugar in them.
Why walking around Jerusalem was Amy’s favorite part of the trip.
All about the incredible birthday Tray celebrated in Israel.
The importance of sharing experiences.
Why you need to love and respect people.

Tweetables:

“When you’re going to Israel, you are experiencing history.” — @amy_cassels [0:05:03]

“There is tension, but it’s still peaceful, and there are rules [in Israel.]” — Tray Cassels [0:08:35]

“Sometimes you need two experiences of something.” — @amy_cassels [0:17:40]

“[Israel] is truly the land of milk and honey.” — Tray Cassels [0:35:01]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

View Details

It’s no accident that when we sing, we find our body and soul responding in profound and often surprising ways. This week, we break down the science of singing with the wonderful Stephanie Harris, Worship Leader at Church Project. If you’re one of those people who can’t help but lift their hands in worship, you’ll probably have a sense of the immense power that singing has to transport and transform you. From elevating your spirits to creating connection, singing has a host of proven benefits, both scientific and sublime. Tuning in you’ll hear us cover the many benefits of singing, including its effect on stress, depression, and even Alzheimers. We also discuss the power of gratitude, its ability to banish anxiety, and receive a special rendition of one of Stephanie's favorite songs! We hope you’ll join us as we chat with Stephanie about her love of singing, the many ways it’s impacted her life, and why the power of song extends far beyond your vocal cords!

Key Points From This Episode:

Introducing today’s guest, Stephanie Harris, Worship Leader at Church Project.
Stephanie’s talent for singing and why she chose to study Communications.
Why Amy has always wanted to do an episode on singing.
The relationship between singing and communication.
Why singing is so beneficial for our health and our spirit.
The effect that music has on our memory and limbic system.
How singing decreases stress by lowering our cortisol levels.
Why singing creates a sense of belonging and connection.
How music and singing have been shown to help people with dementia and Alzheimers.
Examples of how singing can benefit people with depression, Autism, and other disorders.
Why people often can’t help but raise their hands during worship.
What it means to be truly vulnerable and accept God’s plan.
Why gratitude is such a powerful antidote to anxiety.
Hear Stephanie sing a beautiful song of gratitude.

Tweetables:

“I love the joy of singing. I love what it does to your spirit, what it does to your soul. It's not necessarily about what comes out, but about what God does through it.” — Stephanie Harris [0:03:53]

“This world is so self and inwardly focused, and it's all about finding your truth and what makes you happy. And worship music has this way of taking your focus off of yourself. And that is where you find freedom because you all of a sudden you're focused on the Lord.” — Stephanie Harris [0:11:58]

“I want to tell everyone listening that if you are wanting God to speak with you in song, ask him.” — Stephanie Harris [0:47:19]

Links Mentioned in Today’s Episode:

Stephanie Harris

One Thousand Gifts

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

View Details

Welcome to another episode of According to the Cassels! Today we are joined by Pretty Rich Bosses Coach, certified PMU artist, and mother, Michelle Rukny. Tuning in, you’ll hear all about Amy’s experience at Michelle’s salon, the type of permanent makeup Michelle uses and why it’s so groundbreaking, gentlemen’s services, how each treatment is customized, why exfoliation is important, what scalp micro-pigmentation is, and tattooing for areolas. Michelle also explains how she got into her line of work and why she is passionate about making men and women feel confident. Next, we discuss how Michelle found faith as an atheist, the uplifting and motivational nature of Christian music, and how God helped Michelle open up about her trauma and find healing. Michelle then recalls the trauma she experienced and how it led her to drugs, alcohol, and self-medication before talking about the importance of educating children on sexual assault to prevent it in future. Finally, we discuss the coaching Michelle does for entrepreneurs. You don’t want to miss this goose-bump-inducing episode! Please note that this episode carries a trigger warning for sexual assault so proceed with caution.

Key Points From This Episode:

• A brief introduction of today’s guest, Michelle Rukny.

• What Amy had done at Michelle’s salon.

• Michelle explains why her permanent makeup is different from other permanent makeup.

• The services Michelle has for men and why men would want to have facials and treatments.

• How The Beaute Compound customizes their services.

• Why people need to exfoliate.

• Michelle explains what scalp micro-pigmentation is.

• Tattooing for areolas.

• Why Michelle got into helping men and women feel more confident.

• Michelle shares how she found faith as an atheist through Christian music.

• How uplifting Christian music can be for anyone of any faith.

• How Michelle managed to open up about her past trauma as a result of finding God.

• TW for listeners who want to avoid Michelle’s account of sexual assault, please skip audio

between [00:30:45] and [00:37:53].

• How her trauma led her to drugs, alcohol, and self-medicating as a coping mechanism.

• How we need to educate our children to prevent abuse from happening in future.

• Michelle tells us about her coaching for other entrepreneurs.

• Why Michelle plays Christian music during her treatments.

ATC 44 Show Notes

Tweetables:

“[Permanent makeup] fades naturally and if you decide that you don’t really want it anymore,

over time it will be gone.” — Michelle Rukny [0:04:46]

“For your skin’s health it’s good to get facials because you’re removing all that excess buildup

that’s on the skin, it’s good for antiaging, and it’s good for peace and relaxation too.” —

Michelle Rukny [0:05:49]

“So many great things happened as a result of microblading; including me becoming a

Christian. So it was meant to be my path.” — Michelle Rukny [0:15:48]

Links Mentioned in Today’s Episode:

Michelle Rukny on LinkedIn

Michelle Rukny on Instagram

The Beaute Compound

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

View Details

Welcome to a brand new episode of According to the Cassels! For those of you who don’t know, Tray and Amy rented an RV for a three week trip from Houston to Yellowstone and back.

Were there good times? For sure! Would we do it again? That’s a no! There were a few lows we did not expect, and during this episode we get into the details of what went down. Hear what we loved and how long we’ve been dreaming up this kind of vacation, why we only worked out three times during the trip, and why Amy would recommend flying into Wyoming to see the highlights of Yellowstone National Park. Join us as we share what we learned about ourselves, what it’s been like to navigate going back to school, and how we overcame being out of sync during such a critical time.

You’ll also hear a bit about what we have in mind for our next holiday, which definitely doesn’t include an RV. Thanks for tuning in!

Key Points From This Episode:

The details of Amy and Tray’s recent three week RV trip from Houston to Yellowstone and back.
The first three days of chaos and acclimation.
How they have dreamed about this vacation since before Avery was born!
The power of putting things on your vision board, accomplishing, and fulfilling your goals.
What they did not foresee planning this trip: the exhaustion they experienced.
Why they only worked out three times over the entire vacation, but walked and hiked everyday.
Why Amy would recommend flying into Wyoming and using the South entrance to Yellowstone.
The knee injury River had after tripping on the boardwalk in Yellowstone.
What Amy and Tray learned about themselves through dealing with this experience.
How Amy learned about her aunt’s death during their trip.
The physical implications of the discord between Amy and Tray.
How tough it was to be out of sync with one another during such a dire moment.
Adjusting from homeschooling to sending the kids to school.
Their plan for the next vacation which definitely does not include an RV.
Why you have to factor in the travel time to your RV trip plans.
The difference between bison and buffaloes!

Tweetables:

“Tray and I have dreamt about doing a vacation like this. Be careful what you wish for, kids!” — @amy_cassels [0:02:47]

“Yellowstone is so awesome. That is one of the most beautiful places I have ever seen. It is absolutely breathtaking, beautiful, and I didn’t know it was so big!” — @amy_cassels [0:07:54]

“It’s tough to be out of sync with each other especially in such a dire moment when we need to be in sync for our family and for the orchestration of our team.” — Tray Cassels [0:23:50]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Instagram

Amy Cassels on Twitter

Young Living

AquaOx

Jesus Calling App

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Welcome to another episode of According To The Cassels, coming to you “live” from our dream RV vacation in Idaho!

In this episode, you’ll hear all about the RV we rented, how we meal-prepped for our vacation, a couple of mishaps we experienced, what we’ve done so far, and what we still plan to do. We also tell you a few stories including how we dove off of a cliff into water, our disc golf adventures, ‘fennel farts,’ and a migraine disaster that was saved by an IV mobile service.

We also tell you about how we are keeping active on our three-week vacation and the indescribable feeling and energy we are experiencing as a couple. Join us to hear all about our incredible dream trip.

Key Points From This Episode:

Discussing finally taking our dream vacation.
How we meal-prepped for this vacation.
Some of the anecdotal ‘bloopers’ from our trip.
We give listeners a rundown of our trip so far and tell you what we still plan to do.
How we inspired a family to cliff jump into the water.
How disc golf has brought our family together.
How a mobile IV service saved Amy from dehydration and an awful migraine.
Our adventures with the ‘fennel farts.’
The different summertime activities that are available in skiing places.
Today’s plan: white water rafting.
How we’ve kept active on our trip.
The feeling we’re experiencing as a couple while on this trip.

Tweetables:

“I am so happy that we have the disc golf because I feel like we’re just constantly going through the motions of life when we’re in it. Sometimes I feel like we’re on a treadmill. I feel like sometimes we just don’t have things to bring us all together and I feel like disc golf has been one of [those things.]” — @amy_cassels [0:20:56]

“This feeling and energy that I have [while on this trip] reminds me of the one I had when I was 19, 20, 21 and I just loved Tray. Tray and I have done a lot of work emotionally both with ourselves and together. I hope that we can be proactive with working on us and I want to be addicted to strengthening our relationship from here into the future.” — @amy_cassels [0:33:31]

Links Mentioned in Today’s Episode:

Texas RV Adventures

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

ONE Way Life

View Details

You can find essential oils everywhere nowadays, but not all essential oils are created equal. Young Living, founded by Gary Young, came from humble beginnings but is now a multibillion dollar company with farms and distilleries all over the world.

They are the epitome of high quality essential oils. Today’s guest, Dr. Cole Woolley worked as an analytical chemist on many projects for Young Living and he joins us to share what his role entailed, and the many factors that make Young Living products unique.

For those who don’t know, essential oils are the substances that plants use to heal themselves and to communicate with the outside world. When they are harvested and distilled into liquid form, they have benefits to humans that range from physical to emotional to spiritual. Tune in today to hear about the incredible properties of essential oils!

Key Points From This Episode:

Cole explains where his journey with Young Living began.
Examples that highlight the relationship that Young Living has with their partner farms, and the role that he played in establishing these relationships.
Problems with many essential oil supply chains.
How to harvest frankincense.
Cole shares a description of what essential oils are.
The process to get essential oils out of a plant.
Examples of the benefits of essential oils to humans.
The challenge of measuring the frequency of essential oils.
An explanation of the concepts of handedness chemistry.
Factors that made the work that Cole did at Young Living so unique.
Natural variations that exist within the chemistry profile of plants.
The value in communicating with your plants.
Young Living’s approach to weeding.
An ode to the founder of Young Living, Gary Young.

Tweetables:

“Every essential oil that Young Living has is so precious and has a story behind it.” — @amy_cassels [0:10:51]

“Plants send out essential oil chemicals. Those chemicals are a way to heal the plant or communicate with the outside world.” — Dr. Cole Woolley [0:19:04]

“If you smell lavender flowers or lavender essential oils, you will relax.” — Dr. Cole Woolley [0:20:29]

“We brought really good science into the exploration of the quality of essential oils.” — Dr. Cole Woolley [0:25:57]

Links Mentioned in Today’s Episode:

Dr. Cole Woolley on LinkedIn

Exploring Essential Oils

Young Living Essential Oils

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

View Details

In today’s episode of According to The Cassels, we are joined by Bill Schiel Sr. and Billy Schiel Jr. Bill has been in agriculture and horticulture for over 50 years and, after retiring, is now an elder at his church.

Billy started his journey in ministry at a young age, studying at Bible College, and is now in vocational ministry and local-church planning. The father and son duo talk to us about how we can flourish as humans through Christ. Bill shares how we can use gardening to unlock our spiritual gifts while Billy gives us the Biblical reasons why being in a community is essential. We learn that God designed nature to help us better understand ourselves as humans and that it is important to remain in constant prayer with our Creator.

Tune in for this incredible episode and find out more about how Billy is using house-churches to grow Christ’s community and deepen faiths!

Key Points From This Episode:

A brief look at Bill’s professional background in agriculture and Billy’s early roots in ministry.
How we can flourish as humans through Christ.
Using your God-given given gifts to bless others.
God’s design for human-flourishing and how gardening ties in with us using our gifts.
Being exiles on Earth.
Why we need to be beneficial to the community we live in.
How Bill’s gift for gardening has blessed him and the lives of those around him.
Organic gardening as a Biblical example of not wanting to take the easy way out.
Bill’s tips for starting your own home garden: it’s all about the soil.
Gardening as a tool for unlocking spiritual gifts.
How God designed nature to help us understand our anatomy as humans.
Pulling the weeds out of our lives, spiritually.
Maintaining spiritual growth even through the isolation of a global pandemic.
The importance of disciplining ourselves to remain in the Biblical community.
House-churches as spaces for cultivating relationships and deepening your faith.
Prayer as the primary way in which we participate with God in the world.
How house-churches have helped people who are new in their faith.
The undeniable Grace of God.
Why it is important to be spiritually healthy.

Tweetables:

“I think the idea of humans flourishing was God’s plan from the beginning.” —Billy Schiel Jr.[0:03:12]

“We’re just exiles here. This still isn’t our eternal home. America is not what we’re living for. Another nation is not what we’re living for. We’re living for the Kingdom of God.” —Billy Schiel Jr.[0:06:08]

“I learned a lot from trial and error, which is what you do in gardening.” —Bill Schiel Sr. [0:09:43]

“Our spirit is willing but our flesh is weak, so it’s a fight daily to say, ‘I’m going to pull the weeds out of my life, spiritually, by being in the Word, being in prayer, being in Biblical community.’” —Billy Schiel Jr. [0:17:13]

“You belong before you believe. You have a community before you’ve even crossed over the line of faith.” —Billy Shiel Jr. [0:30:05]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Welcome to a new episode of According to the Cassels! Today, we welcome philanthropist and inspirational ultramarathon runner, Mike Rouse! With a prison yard being the starting block of Mike’s running journey, he has carried on this race for 35 years. Going from having a successful business career to being in jail for cocaine possession and use, Mike explores the ups and downs of his life, the heartbreaking stories and tragedies of loss, and how he has taken these and succeeded at turning running into an act of active meditation. While finding our why, our purpose, and finding something positive to shift our mindset,

Mike helps us understand the beauty and power of allowing our hardships and difficulties to fuel our passions. From running 961 miles in May for Military Awareness Month to a hotdog being his go-to race food, Mike shares his running tips and tricks and explains why the Military is so close to his heart. Mike’s story is sure to leave you inspired!

Key Points From This Episode:

A welcome back to Tray Cassels!
An introduction to Mike Rouse and his astonishing 261 marathon career.
Mike Rouse’s birthday run of 70 miles.
Mike’s broad experience of working with different running-based companies, in all areas of the business.
How Mike found his way into running.
Looking at Mike’s relationship with golf, his divorce, and how he found himself intertwined with drugs and alcohol.
Mike’s arrest for possession of cocaine, and his 14-month jail stay on a 5-year sentence.
The 31-31-31 run and the beginning of Joggin For Frogman.
Where Mike got his nickname “Pops”.
How to sponsor Mike's miles (campaigns that support military veterans).
How to take your passions and use them to help others.
The preparation that Mike takes to keep his body running fit.
Mike’s favorite recovery food: how he swears by the hotdog.
The spiritual and emotional impact of running on Mike.

Tweetables:

“My long-term goal was to someday own my own running store.” — @runningrousey [0:07:56]

“A lot of people are not physically imprisoned but imprisoned in their mind.” — @amy_cassels [0:11:37]

“Everybody has somebody whose life has been affected in a way that we didn’t ask for, it just happens.” — @runningrousey [0:23:58]

“That is my goal in life now, to be a giver and not a taker.”— @runningrousey [0:24:43]

“God saved my life. But running gave me something I had never had before. It gave me positivity and it let me be free.”— @runningrousey [0:35:19]

Links Mentioned in Today’s Episode:

Mike Rouse

Mike Rouse on Twitter

Mike Rouse on LinkedIn

Mike Rouse on Instagram

Mike Rouse on Facebook

Mike Rouse on Strava

Zero to 60

Joggin For Frogmen Email

Zoot Sports

K-Swiss

Mizuno

Karhu

Boots 4 Troops

Boot Campaign

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Welcome to a new episode of According to The Cassels! Today, we are chatting about small, simple steps to good health as well as chatting to our daughter, Averi, about her recent mission trip to Alaska.

We discuss seven lifestyle habits that help us improve our lives while getting input from Averi, as well as learning about her perspective on our parenting! From sitting down and eating meals together to creating meaningful relationships, practicing self-care, improving our hygiene, and incorporating movement into our lives, we discuss how these simple things help get us out of our old ways of thinking and into a new and improved lifestyle.

Plus, Averi tells us about her experience in Alaska, how she managed to raise enough money to go, her new perspectives, and the biggest takeaways from her trip. We hope you can join us!

Key Points From This Episode:

An introduction to Averi.
People’s standard approaches to a healthy lifestyle.
Discussing Amy’s guide to small and simple steps to health.
1: Sitting down and eating meals, family connecting time.
Starting with vegetables is the key to a healthy meal.
Looking at the meals Amy made for her children.
Carrying an eco-friendly water bottle: the key to increasing your water intake.
Expressing gratitude for your food.
2: Relationships, making meaningful connections, and strengthening your connections.
The importance of intentionally listening to someone else and asking open-ended questions.
The power of sharing your day.
How to lend a hand and help everyone around you.
3: Self-care.
Looking at how a person needs 8 or more hours of sleep and beauty rest.
4: Improving your hygiene.
The importance of your oral health, flossing, and having a good dentist.
Improving your circulation.
5: Mindset, changing “should” to “could”.
6: Movement.
Standing up every 30-60 minutes, getting 10 000 steps a day, and intentional walking.
7: Home practices.
Making your bed, keeping houseplants, turning off your technology early at night.
Discussing Averi’s mission trip to Alaska, how she raised money to go, and her biggest takeaways.

Tweetables:

“Your belief about the food that you’re going to eat determines how that food will digest in your body.” — @amy_cassels [0:07:52]

“It is healing for you to speak.”— @amy_cassels [0:11:41]

“Your oral health is a direct reflection of your overall health.”— @amy_cassels [0:16:45]

“Don’t ‘should’ on yourself.”— @amy_cassels [0:20:00]

“The kids may not know it, but they impacted us as we impacted them.” — Averi Cassels [0:35:02]

Links Mentioned in Today’s Episode:

Reach 907

Amy Cassels

Amy Cassels on Linktree

Amy Cassels on Twitter

ONE Way Life

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Did you know that whatever position your body is in right now is considered a yoga pose? Welcome to a new episode of According to The Cassels, where we are discussing all things yoga. We begin to understand Amy’s passion behind yoga while she gives us a sneak peek into her movement history, from practicing body flow for 12 years to moving her practice to pure and Holy Yoga flow. She delves into the power of her breath, how she roots her faith within her practice, and her never-ending desire to learn and grow. We also start to understand where Tray fits into all of this, his personal experiences of restorative yoga, and watching and supporting Amy on her yoga journey. We look at the history of yoga, the misconceptions around its origin, and how it is unable to be bound by any religion. We hope that from this episode, you begin to understand that, no matter your religious beliefs, yoga is a practice of prayer, a time of faith, and a form of meditation.

Key Points From This Episode:

Today’s topic is yoga!
The history behind Amy’s 12-year body flow practice.
The importance of using your breath, and not music, within your yoga practice.
How Amy became a certified yoga instructor.
How Tray began his yoga journey with restorative yoga.
The known and unknown history of yoga.
Discussing how and why Hinduism is connected to the growth of yoga.
Amy’s experience of deepening her practice by practicing and training in Holy Yoga.
The importance of correct body alignment while holding yoga positions.
The significance of the mentioning of ‘unity’ within scripture.
Scientific studies that prove the benefits of yoga (and its systems) on our bodies and minds.
The 8 areas/steps of classic yoga.
The ways that Amy and Tray incorporated their love for Christ within their faith-based yoga.
Amy and Tray’s recommendations for those who want to begin their own yoga practice.
How we can combat our daily struggles, stress, and physiological issues using yoga.
The importance of proper yoga clothing and mat.

Tweetables:

“Restorative yoga is basically a yoga nap.” — @amy_cassels [0:05:36]

“There is a common misconception that yoga is rooted in Hinduism. But, on the contrary, Hinduism religious structures evolved much later, and incorporated some physical practices of yoga way later on.” — @amy_cassels [0:06:44]

“There is not a single position that you can get into, with your body, that is not considered a yoga pose.” — @amy_cassels [0:07:09]

“You have the ability to use yoga as your time of prayer, your time of faith, as your time of meditation.” — @amy_cassels [0:08:20]

“Yoga is the movement and the breath. And you can incorporate that movement and breath into a religion.” — Tray Cassels [0:12:01]

Links Mentioned in Today’s Episode:

Yoga for Dummies

Yoga with Adriene

Yoga with Adriene on YouTube

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Amy Cassels on LinkTree

Amy Cassels on YouTube

ONE Way Life

According to the Cassels Podcast

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Just breathe! Today we revisit a couple past episodes from According to the Cassels, creating a compiled lesson on breath-work and meditation.

First we will hear from Laura Hernandez, a mental health and spiritual life coach, with a focus on meditation, mindfulness, stress management, self-awareness, and more! In this episode, Laura shares some insights into ThetaHealing and HeartMath techniques and explains in-depth how a coherent heart allows for a coherent brain, and ultimately, overall rejuvenation and vitality.

Then we will hear from special guests Marcus and Melanie Luttrell as they add in to the topic of meditation. They will discuss breath work and getting over the awkward feelings when you first start to implement meditation in your daily routine. We also discover how your breathing can determine your mood. This is not a conversation you want to miss. It reveals practical tips and techniques for the average Joe to reach higher levels of meditation.

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Tray and Amy are back for another riveting conversation! In today’s episode of According to The Cassels, we are discussing all things ‘hope’. Firstly, Amy takes us through the 12 ‘primary foods for life’: spirituality, creativity, finances, career, education, health, physical activity, home-cooking, home environment, relationships, social life, and joy or happiness.

We then pay closer attention to spirituality, before Tray gives us a heartwarming account of his journey of faith and hope during difficult times at work. Amy closes the conversation off with a captivating testimony of how her faith and hope manifested in a vision that led her to mentor a distraught young woman, Kayleigh. We get to see how Amy and Tray, through their faith, inspired Kayleigh to once again believe, and hope. Join us for an emotional journey that teaches us the undeniable value of hope!

Key Points From This Episode:

Some thoughts on the safety of (Mexican) border towns and the Cassels’ day trip to Progresso, Mexico.
Amy’s newfound passion for decorating their home according to her tastes.
The 12 ‘primary foods for life’.
How a home-cooked meal is good for the soul.
The nutritional value of a home-cooked meal.
How complete balance, across the board, is unattainable.
Ways to differentiate which category you need to pay more attention to, and when.
The fact that everyone handles their daily stresses differently.
Honing in on spirituality and more specifically: hope.
Finding hope to get healthy.
Hear Tray’s spiritual testimony, and how hope can turn into a deeper faith.
How breathing can help facilitate a deeper spiritual connection with God.
Amy’s vision that led her to Amanda, who then led them to Kayleigh.
How Amy and Tray brought Kayleigh closer to God, through hope.
The importance of helping someone in need.

Tweetables:

“There’s a whole other area that is much more important than just fitness and nutrition. If there are other things that are out of whack/out of balance, does it really matter how fit and healthy your body is?” — @amy_cassels [0:04:32]

“It’s a lie that we’re going to have balance across the board. It’s just not going to happen. We have different seasons of life.” — @amy_cassels [0:08:49]

“It’s uncanny what your brain can go to in dark places, unless you have some sort of stability of faith.” — Tray Cassels [0:14:37]

“Foundationally and fundamentally, without God and without our faith, hope doesn’t exist.” — Tray Cassels [0:17:07]

“You can’t be somebody else’s hope, but you can show them where to find hope.” — @amy_cassels [0:32:28]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Sleep is absolutely essential for your day-to-day functioning. As Amy says, your day begins with sleep! In today’s episode of According to The Cassels, we are discussing the importance of sleep.

Firstly, we talk about some reasons you may not be sleeping well, ranging from stress to consuming too much processed sugar. We then discuss some things that may help you get better sleep, such as a sleep schedule and even removing electromagnetic fields from your sleep space.

Lastly, we go through some supplements and ‘sleep aids’ that will help you better your sleep. Join us to get some helpful tips to improve your sleep so that you can thrive and not just survive!

Key Points From This Episode:

Some thoughts on the school shootings that have occurred recently.
Introducing today’s topic: sleep.
The changes Tray has made to his diet and lifestyle that have improved his sleep.
The importance of sleep.
Some reasons you may not be able to sleep well.
One: emotional, physical, and psychological stress.
Two: being overtired.
Three: having caffeine past a certain time.
Four: sugar.
Five: too much stimulation especially from screens.
Six: electromagnetic fields from wifi.
Seven: alcohol.
Eight: hormone production.
Nine: sleep apnea.
Some solutions to sleep problems you may be experiencing.
One: establish a sleep schedule with specific times you wake up and go to bed.
Two: create a routine.
Three: make your bedroom a retreat and a sanctuary and how you can do that.
Four: eat clean and avoid heavy fats, sugars, and caffeine right before bed.
Five: keep your bedroom dark.
Six: ensure that the temperature of your room is 68 degrees or below.
Some supplements and sleep aids that can help you.

Tweetables:

“Processed sugar lights up the brain just like cocaine does.” — @amy_cassels [0:12:16]

“If you’re working in your room and work can be stressful – that energy and emotion is emitted into your room.” — @amy_cassels [0:27:13]

Links Mentioned in Today’s Episode:

Dr. Beth Cook

Dr. Willie Villarreal

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Tray is back on According To The Cassels and today we are discussing nutrition! Amy recently visited sports nutritionist Dr. Chase Banks for a body composition assessment. She shares what that appointment consisted of with us today.

Amy explains the importance of knowing what calories you are consuming rather than only focusing on being in a calorie deficit. Next, she tells us what Dr. Banks believes is the best way to achieve optimal fat burning. We also discuss the differences Amy can see when she eats before her workout vs. when she fasts and how best to replenish your body afterward.

Finally, we discuss how important it is to find the correct combination of macro-nutrients your body needs before talking about the importance of eating breakfast. Tune in to find out more about nutrition and body composition assessments!

Key Points From This Episode:

Catching up with Tray after his hiatus from the show.
Amy’s body composition assessment with Dr. Chase Banks.
Discussing the difference between gaining weight and retaining water.
What Amy’s assessment with Dr. Banks consisted of.
The importance of considering where your calories come from.
How to achieve optimal fat burning.
Eating before workouts vs. fasting and replenishing afterward.
Figuring out what combination of carbohydrates, proteins, and fats your body needs.
The importance of eating breakfast.
What Amy is eating post-workout.

Tweetables:

“I want to empower myself to learn how to make the meal plans myself.” — @amy_cassels [0:13:51]

“If I find something that I know is healthy and it works – I’ll eat that every day.” — Tray Cassels [0:16:50]

“If you want to have optimal fat burning, you don’t want to combine carbs and fats in your meals.” — @amy_cassels [0:17:27]

Links Mentioned in Today’s Episode:

Dr. Chase Banks on Linkedln

My Fitness Pal

Weight Watchers

Whole 30

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Finding time in your busy schedule to unwind and reflect is becoming increasingly difficult in today’s fast-paced society. People must find alternatives to attain inner calm to live a happy and healthy life. In today’s show, Amy discusses float therapy with special guest Melody Fraser.

Melody is the owner of Blissful Waters Float Center, which provides float therapy sessions in a relaxing spa environment and specializes in using sensory deprivation methods. Melody suffered from anxiety and stress but found inner calm and focus by using float therapy and aims to share the benefits of floating with as many people as possible. In today’s show we find out more about the benefits of using float therapy, the role of brainwaves during therapy, the advantages of using sensory deprivation, the different healing needs of clients, and the emotional release people feel during float therapy.

We also learn how float therapy can benefit your spiritual health and what first-time clients can expect at Blissful Waters Float Center. Stay tuned to find out how you can get rid of the stress and anxiety in your life with special guest, Melody Fraser!

Key Points From This Episode:

Introduction to today’s guest and her business, Blissful Waters Float Center.
Outline of the different therapies available at Blissful Waters.
Examples of the different genres of music used during therapy sessions.
What Blissful Waters specializes in: sensory deprivation therapy.
Amy shares a funny story about her recent experience at Blissful Waters.
Melody shares a tip for first-time clients on how to completely relax.
Benefits that people can gain from using float therapy and the ultimate goal of it.
We find out why Epsom salt is used for therapy sessions.
What finding your inner calm will teach you for everyday life.
The overall physical, emotional, and spiritual benefits of using float therapy.
Amy shares a profound experience she had by being able to find her inner calm.
How frequently people use the services at Blissful Waters.
Melody gives a brief rundown of the different healing needs of her clients.
What is the most profound experience that Melody has experienced while floating.
Examples of the emotional release that people have while using float therapy.
Amy suggests an easy way for people to make float therapy a habit.
The type of brainwaves that are involved with float therapy and how to find your alpha state.
Examples of the different approaches for staying healthy for different brainwaves.
Why people should avoid caffeine to help align your brainwaves and energy.
The age that Melody recommends people can start float therapy.
The mental and emotional approach needed to lose weight and be healthy.
Amy outlines what people can expect at Blissful Waters.
What the post-float lounge is and why you should use it.

Tweetables:

“I always say, 'When you get into the float tank, the float tank knows what you need.' Sometimes it's a good stretch.” — Melody Fraser [0:11:41]

“It does bring up things from your subconscious.” — Melody Fraser [0:13:25]

“I have to meditate. I have to float. I have to do all things daily to stay in the spot where my body and my brain are equal.” — Melody Fraser [0:19:54]

“I love that floating gives yourself the opportunity to think through those things and to slow down.” — @amy_cassels [0:20:25]

Links Mentioned in Today’s Episode:

Melody Fraser on LinkedIn

Blissful Waters Float Center

Blissful Waters Float Center on LinkedIn

Blissful Waters Float Center on Facebook

Blissful Waters Float Center on Instagram

Blissful Waters Float Center Call: (282) 978-4037

Blissful Waters Float Center Email

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Today, we will be talking about weight loss and healthy living with guests, Andrew Brockenbush and John Kelley. Everyone wants to be healthy, feel good, and look good but daily pressures of life often get in our way of bettering ourselves.

Finding the motivation to start your journey can be difficult, particularly for people with anxiety and depression but reaching your health and fitness goals is still possible. Andrew and John were able to overcome these mental obstacles, allowing them to reach their health and fitness goals. In today's show find out more about what was initially preventing them from getting healthy and how they overcame it, the effects of depression and anxiety on weight loss, the unhealthy cycle of emotional eating, the significance of your mental health for your body health, examples of people who sustain healthy lifestyles, and the importance of drinking enough water. Stay tuned to be inspired and learn how to become a better and healthier you according to the Cassels!

Key Points From This Episode:

Welcome and introduction to today’s guest.
Background about Andrew and John’s journeys to healthier living.
A brief discussion about bad eating habits and fast food.
Why your mental attitude towards your body matters.
How what people say about your body can negatively impact your health.
Andrew’s and John’s reasons for wanting to live healthier lives and lose weight.
Society’s negative connotations about overweight people.
The mental roadblocks that Andrew and John have experienced on their journey.
Andrew shares how his struggles with anxiety and depression affected his weight loss.
Differences between men and women regarding mental roadblocks.
Ways anxiety and depression can enforce unhealthy habits.
Difficulties experienced in balancing healthy eating with demands from the family.
Small steps that someone can take to start eating better.
Examples of meals and foods to avoid when trying to lose weight.
Benefits that programs like Weight Watchers can bring.
Mental challenges that Andrew and John experienced while getting healthy.
The importance of holding yourself accountable for unhealthy lifestyle choices.
How the success of others can demotivate you to exercise.
Essential habits and approaches to sustaining a healthy lifestyle.
A brief discussion on how weight loss differs between different people.
Amy shares details about seven people she knows who live healthy lifestyles.
Some examples of healthy meal prepping.

Tweetables:

“The things that we say to our body in our mind, our body is listening.” — @amy_cassels [0:08:49]

“We know what we have to do to sustain our bodies, to lose weight, and to be healthy but there is a lot of life that happens at the same time.” — @abrockenbush [0:13:09]

“The hard part for me is, it always comes down to convenience.” — John Kelley [0:28:37]

“Having you guys come in and provide those words of affirmation and encouragement for me has been very impactful because I have not changed a lot on the scale which can be very discouraging.” — @abrockenbush [0:31:21]

“It’s all about setting realistic expectations for yourself of what you can and can’t do, as well as what you are willing and not willing to do.” — @abrockenbush [0:34:25]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassel on Instagram

Amy Cassels on Twitter

Beefy Marketing

Andrew Brockenbush

Andrew Brockenbush on LinkedIn

Andrew Brockenbush on Instagram

Andrew Brockenbush on Twitter

OMG! Even Co

OMG! Even Co on Instagram

OMG! Even Co on Facebook

John Kelley on LinkedIn

John Kelley on Instagram

John Kelley on Facebook

ONE Way Life

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No matter who you are or what you do, stress is a normal part of life. Stress comes in many different forms, such as mental and financial stress… But what about emotional stress?

When the body, mind, and spirit are aligned you enable your body to do what it does best, heal itself. In today's show, we discuss the importance of emotional health with guest Stacy Ellie, a certified Emotion and Body Code Practitioner with an immense passion for holistic health. Her approach focuses on mindset, laws of attraction, and providing tools to free people from emotional baggage.

In today’s conversation, we talk about what emotional health is, how emotional stress can manifest itself, and the problems with society’s current approach to emotional health. We also learn about Stacy’s approach to treating emotional illness and what kind of problems she helps people with. Tune in to find out how you can heal from within with today's inspirational guest, Stacy Ellie!

Key Points From This Episode:

Introduction to today’s guest and the topic for the show.
Stacy’s diverse and interesting professional background.
Her motivation for pursuing her current role as an Emotion Code Practitioner.
The highlight of past work regarding emotional health.
How traditional forms of medicine do not address emotional stress.
Examples of the ways emotional stress can manifest into a physical illness.
Problems with society’s current approach to handling emotions.
We learn more about Stacy’s approach to emotional and spiritual health.
A personal story about emotional stress regarding Amy and Tray’s marriage.
Some details about the kind of emotional problems that Stacy helps people with.
The significance of setting boundaries for others for personal growth.
Some examples of ways to improve your energy and spiritual health.
Tapping into someone’s emotion over the phone.
How long treatments for clients generally take.
An outline of the packages and services that Stacy has available.

Tweetables:

“I realized how broken our system is, in so many ways. Realizing nursing is not the way I can help people.” —Stacy Ellie [0:02:02]

“If you have emotional baggage it can manifest into a physical illness.” —Stacy Ellie [0:09:30]

“We are a spirit in a meat suit. In a temporary body. We’re having a human experience on this earth but we are spirits. Just like our God does, we are able to create, we able to heal, and we are able to help others.” —Stacy Ellie [0:21:06]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Stacy Ellie on LinkedIn

Stacy Ellie on Instagram

Stacy Ellie on Facebook

Sea Healing

Sea Healing on Facebook

Sea Healing on Instagram

Sea Healing Email

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Financial stability is one of the keys to living a happy life. The freeing feeling that comes withhealthy financial habits and managing your money responsibly is well worth the effort. Amy realized that some changes were needed to her and Tray's spending habits after overspending on a recent trip she took with friends. We start today's conversation hearing about Amy's recent trip and how traveling without your significant other can be a good thing, as well as the differences between men and women when traveling.

Next, we get into the theme of the show, money management, and hear about a simple approach Amy uses to budget, ideas to help you track spending, the effects of financial stress, the benefits that come from good money habits, and much more! Tune in to hear what practical ideas families can use to help improve their spending habits, according to the Cassels!

Key Points From This Episode:

• Amy reminisces about her recent trip to Portland without Tray.

• Tray and Amy discuss the benefits of traveling without your partner.

• Differences between men and women when traveling together.

• How a vacation away from your spouse is good for the relationship.

• Tray shares a funny story from when he was younger.

• How responsible money management leads to having more.

• Examples of the changes Amy and Tray have made regarding their finances.

• The effects financial stress can have on people and families.

• Amy shares her unique idea to help you 'feel' your spending habits.

• A simple method that Amy currently uses to budget.

• Why Tray is not allowed to write in Amy's budget book.

• The benefits that come with knowing your household finances.

• We find out about the young lady that Amy has been mentoring.

• Insight into how the less fortunate live and why it is important to appreciate what you have.

• The new perception Amy has on being fulfilled and what God wants from her.

• Tray shares what he appreciates about Amy's new morning habits.

• Alternative approaches to food prepping to help you save money and time.

• A meal idea that you can food prep which is ideal for camping or trips.

Tweetables:

“The reality is, we will never be blessed with more if we are not responsible with what he have.”

— @amy_cassels [0:08:31]

“It has felt so freeing to know exactly what we have spent and how much we have left over

from what we budget.” — @amy_cassels [0:18:21]

“The words in those songs, if you listen to them, it literally is like God is speaking to you.” —

Tray Cassels [0:25:29]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Cannabis is so widely misunderstood and often misused. Joining us today to demystify this healing substance and walk us through the function of the endocannabinoid system in the body, is “TheCannaBoss” Marlies Ledbetter. In this episode, we learn about the history of cannabis for medicinal and manufacturing purposes, how and why its reputation has been tainted, and the endless benefits of using it to heal our minds, bodies, and environment in the modern world. Marlies shares her fascinating health journey and debunks some common misconceptions about cannabinoids. We find out how CBD, in conjunction with medicinal mushrooms, can work magic, and assist the body in its innate ability to heal. Tune in to find out all you need to know about this age-old medicine from the awe-inspiring force that is Marlies!

Key Points From This Episode:

How Amy connected with today’s guest, Marlies Ledbetter.
Marlies’ teepee business.
The function of the endocannabinoid system.
The benefits of microdosing mushrooms, and when macro dosing is appropriate.
Why cannabinoids should be used as a preemptive measure.
The historical uses of cannabis.
The need for highly individualized cannabinoid treatment.
The role of THC.
The progress of the legalization of cannabis.
The ability of the endocannabinoid system to balance hormones.
The body’s innate ability to heal itself and the failure of the medical community to recognize it.
Marlies’ astounding journey to becoming “TheCannaBoss”.
Why Marlies is very intentional about where she sources her cannabis.
Are CBD and medicinal mushrooms “manna”?
The variety of things that can be made from hemp.
Unprocessed trauma as the true cause of addiction.
How to schedule a consultation with Marlies and the type of guidance you can expect.
The range of Green Compass products.

Tweetables:

“The basis of the endocannabinoid system is to regulate all the systems of the body. It overrides the brain and central nervous system.” — Marlies Ledbetter [0:04:34]

“[Cannabis] is the mother of all medicines.” — Marlies Ledbetter [0:09:40]

“Hemp plastic biodegrades into compost in 90 days.” — Marlies Ledbetter [0:33:00]

“Everyone needs to see that you can be healthy without the high.” — Marlies Ledbetter [0:44:03]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Instagram

Amy Cassels on Twitter

ONE Way Life

Marlies Ledbetter

Marlies Ledbetter on Instagram

Indie Hemp Company

Green Compass

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There is a big movement toward becoming vegan and avoiding processed meats in an attempt to be healthy and sustainable. However, not all meat is unhealthy and it may not be necessary to exclude meat entirely. In today’s episode, we talk to Lacey Sieker who is a co-founder of the Cahoots Project which is a family-run chicken farm that uses a humane, holistic, and sustainable approach to farming chickens. The Cahoots project uses no antibiotics, no soy or corn in their feed, and all chickens are pasture-raised. The project originally began as an initiative between neighbors and currently has grown into a full-fledged business. In today’s episode, we find out how the Cahoots Project started, the benefits of the holistic and sustainable approaches used, how the family is involved in the business, why not to be vegan, and much more! Tune in to hear more about the advantages of the Cahoots Project approach to farming, with Lacey Sieker!

Key Points From This Episode:

Introduction and catch-up with Tray and Amy.
Background on the Cahoots Project and how it started.
Where the name for the business originated from.
An outline of the different processes involved in traditional chicken farming.
Amy highlights her experiences as a vegan and why natural meat is better.
Lacey tells us more about the land used for the business.
The long-term goals that Lacey has for the future.
Lacey tells us about some of the misconceptions surrounding meat products.
We find out about some of the traditional meat processing methods.
How the meat processing methods at the Cahoots Projects are different.
A discussion about the increase in demand for local farmers and traders.
A few examples of what you can grow in a small space.
Where and how to buy Cahoots Project chickens.
The different chicken products that the Cahoots Project sells.
A brief background about Lacey and her husband.
Some of the challenges faced when farming chickens.
Lacey mentions some resources where you can contact the Cahoots Project.

Tweetables:

“When I decided that I didn’t want to be vegan anymore, I wanted to make sure that I was eating meat that was clean.” — @amy_cassels [0:20:26]

“It’s an extension of what matters to us, but it’s also about being together with our kids” — Lacey Sieker [0:25:23]

“We are just YouTube farmers, we just learn by watching.” — Lacey Sieker [0:29:55]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

The Cahoots Project

The Cahoots Project on Facebook

The Cahoots project on Instagram

Lacey Sieker on Instagram

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The traditional approaches to maintaining your health and wellness are often the default option for most people, however, these approaches do not work for everyone and there is a demand for alternatives. In today’s episode, we hear about such an alternative approach from Dr. Beth Cook who is currently based at Wellness Way where her work focuses on hormone support. Dr. Cook is an accomplished professional with a Doctorate of Chiropractic and a Bachelor of Science in Health and Wellness. Dr. Cooks advocates for drugs and surgery as a last resort and, rather than treating the symptoms, she focuses on the causes which she believes can be treated using scientifically grounded, natural and holistic approaches. In today’s episode, we find out more about Dr. Cook, her work at Wellness Way, what makes the Wellness Way approaches different, the benefits of supporting hormones rather than replacing them, the issues surrounding traditional treatments, and much more! Tune in to hear more about how you can feel better by giving your body the support it needs, with Dr. Beth Cook!

Key Points From This Episode:

Introduction and background on Dr. Cook.
What led Dr. Cook to her current field of expertise.
Some background into Dr. Cook’s chiropractor training.
Amy and Dr. Beth share some funny stories from college.
Dr. Cook outlines what makes the Wellness Way different.
The benefits the Wellness Way can bring to patients.
What Dr. Cook’s role is at Wellness Way.
Hear about Amy’s experiences with traditional approaches to hormone therapy.
How to support hormones without supplements.
Some of the problems associated with traditional hormone therapy.
Dr. Cook’s steps to treating a patient.
A practical example of Dr. Cook’s approach.
Outline of the liquid supplement approach used at Wellness Way.
Tray shares his experience with hormone supplements.
We discuss problems regarding testosterone supplements.
A brief discussion about the challenges regarding hormone therapy for women.
Why it is important to be proactive about your health!
The carpenter philosophy at Wellness Way.
The benefits of the Wellness Way for teenagers.
What someone can expect from a new patient consult at Wellness Way.

Tweetables:

“We truly have our own unique approach and it’s amazing.” — Dr. Cook [0:06:24]

“I see that they are helping lots of people but at the same time it is not the only way.” — @amy_cassels [0:09:03]

“Supporting your hormones is more about finding out those primary triggers, instead of just replacing them.” — Dr. Cook [0:11:45]

“Understanding that the fluctuation in hormones with women is normal is important, because we are not guys, we don’t stay the same.” — Dr. Cook [0:27:47]

“Unfortunately, I am the last resort for people when I should be their first.” — Dr. Cook [0:29:22]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

The Wellness Way

Dr. Beth Cook

Dr. Beth Cook on Instagram

Dr. Beth Cook on LinkedIn

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Pull up a chair, we're here to share all about our family trip to Mexico! In this episode, Amy and Tray catch us up on all the details of their recent vacation, including the good, the bad, and the ugly. The conversation starts with how River's illness changed the way we were hoping to do things on this holiday, Amy then gets honest with a topic that's very tender and sensitive for her, and we dive into a symptom of COVID that not enough people are talking about: hair loss. You'll hear the Cassels get heated over a moment of disconnection that left them both feeling less than happy, and Amy shares her favorite moment of beach freedom! We discuss some great (and not so great) food experiences and delve into the vast health benefits of the prickly pear, otherwise known as a 'nopal'. Finally, Tray shares his transcendental experience of going scuba diving, where breathwork and meditation become your natural state. Tune in to hear about the Cassels in Mexico!

Key Points From This Episode:

The Cassels catch us up on their recent family trip to Mexico!
Amy gets vulnerable and shares how sensitive she feels about her hair.
Diving into a little-known and very real symptom of COVID: hair loss.
Tray and Amy revisit a heated conversation where they were emotionally disconnected.
We talk food: the good, the bad, and the ugly!
How physical touch doesn't only have to be sexual.
A great physical touch exercise that feels good for both partners.
Amy shares her favorite part of the vacation.
Discussing the prickly pear and all the delicious ways we learned to use it!
About this food's vast nutritional content, digestive and weight loss benefits, and more!
Tray shares why his scuba-diving trip was a deeply meditative experience.
How scuba diving is actually breathwork training.
Some things we learned from this trip that we'll skip next time!

Tweetables:

“To me, there is no greater energy than the ocean underneath the moon, running on the sand. We're energetic beings, and the ocean is the most powerful thing on earth.” — @amy_cassels [0:19:57]

“From a meditative state, [scuba diving] was pretty surreal. I've never experienced anything like that before. You are obviously 100% dependent on your breath, and having spoken about breathwork, understanding the importance of it when you're underwater, it is everything.” — Tray Cassels [0:30:28]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

View Details

Today we are joined by an extra special guest whose expertise and techniques have had a profound impact on Amy’s own journey.Laura Hernandez is a mental health and spiritual life coach, with a focus on meditation, mindfulness, stress management, self-awareness, and more! In this episode, Laura shares some insights into ThetaHealing and HeartMath techniques and explains in-depth how a coherent heart allows for a coherent brain, and ultimately, overall rejuvenation and vitality. We discuss the negative consequences of being in a high Beta stress state, what we can do to enable ourselves to stay in a regular Beta brainwave state, and how we can voluntarily dip into the hypnotic Theta state. Laura shares the undeniable benefits of meditation and breathwork, and how stimulating the pineal gland (without substances) allows for deeply profound spiritual experiences and connects us directly to pure consciousness, or God. Tune in for this illuminating conversation on becoming more conscious and less reactive!

Key Points From This Episode:

Introducing our inspiring guest, Laura Hernandez.
What ThetaHealing and HeartMath are and what Laura loves about each healing technique.
The coaching work Laura does and the various programs she offers!
How Amy has benefited from Laura’s coaching.
What it means to be in a theta brainwave state and the benefits thereof.
How we manifest from our subconscious mind.
The scientific purpose of HeartMath.
How HeartMath helps to keep us in a Beta brainwave state and allows us to dip into Theta.
What the HeartMath Bluetooth device does and how it works.
The negative physiological effects of being in a high Beta stress state.
The benefits of meditation and breathwork.
How breathwork moves energy from the pelvic floor to the pineal gland.
What the Kundalini experience is and how Chakras become blocked.
What DMT is, where it’s produced, and the spiritual experiences it allows for.
How the pineal gland acts as an antenna connecting us to pure consciousness.
Laura shares her meditation practice and explains its physiological benefits.
The services Laura offers on her website!

Tweetables:

“HeartMath is an amazing technique that helps you create a coherence in the heart so you can have a coherence in the brain.” — Laura Hernandez [0:03:39]

“A theta brainwave means your body is asleep and your mind is awake. So, it’s a hypnotic

state.” — Laura Hernandez [0:07:17]

“Your environment shapes your brain, and your brain is the one that creates the mind.” — Laura Hernandez [0:10:17]

“When you have a coherent heart, you have a coherent brain. If you have a coherent brain, you are signaling coherently all the centers of the brain and therefore you’re creating rejuvenation and vitality.” — Laura Hernandez [0:11:33]

“Theta is exactly where changes happen in the brain.” — Laura Hernandez [0:14:11]

“It is said that our pineal gland is the antenna that connects you to pure consciousness.” — Laura Hernandez [0:24:05]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Laura Hernandez on LinkedIn

Laura Hernandez on Instagram

Choosing Unity

ThetaHealing

HeartMath

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It's time for another healthy dose of According to the Cassels and this episode is extra special with two powerhouse guests. Todays talk Amy and Tray are joined by Marcus Luttrell, the Lone Survivor, bestselling author, and founder of the Team Never Quit podcast, and the strong woman behind the strong man, his wife, Melanie Luttrell.

Join the Cassels as they make comparisons between marriage and meditation and the role your mental game plays in your marriage. In this episode you will hear about life’s ups and downs that come along with doing life with your spouse and how meditation plays a helping role in the process of life.

They will discuss breath work and getting over the awkward feelings when you first start to implement meditation in your daily routine. We also discover how your breathing can determine your mood. This is not a conversation you want to miss.

Tweetables:

“ We don’t grow up fast we just get big fast. The whole thing gives us knowledge and learning throughout.”

[Marcus Luttrell-25:39]

“ He [Marcus] couldn’t be a Navy seal without going through buds and passing everything. Then he gets his, trident. It's just, it's the same thing. You have to train in order to take that next step.”

[Melanie Lutrell 27:52]

"And the trick is to just think about this, the first person to lose anything, lose their fight, lose anything it's to lose their breath.”

[Marcus Luttrell - 39:23]

Links mentioned in Today's episode:

amycassels.com

twitter.com/amycassels

marcusluttrell.com

teamneverquit.com

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Many modern remedies and medicines have a long list of harmful side effects, or they merely cover the symptoms rather than addressing the root problem. Today the Cassels are excited to sit down with the wonderful Paola Brown, a 'momeopath' who is here to share some of her vast expertise on the healing powers of homeopathy. In this episode, Paola shares a bit about her personal health journey and the importance of thinking critically when it comes to conventional drugs, as well as some amazing stories that explain how homeopathy works in the body. We jump in with the history around the discovery of homeopathy before exploring how it directs the body's inherent desire to heal itself by looking at the answers provided in the symptoms. You'll hear the hilarious and fortuitous story of how Amy and Paola met, as well as an outline of the many offerings and popular curriculum available on her website that will inspire and delight parents and kids of all ages. Finally, we discuss the crucial work of the organization Paula founded, Americans for Homeopathy Choice, and share a call to action where you can get involved in the fight for our continued right to access homeopathic remedies in the future. We hope you can join us for this informative and inspiring conversation with a health advocate of our time.

Key Points From This Episode:

Paola shares the difficult health journey that brought her back to homeopathy.
Hear how homeopathy was discovered and a fascinating story on solving allergies.
How the body wants to heal itself, and homeopathy tricks it into doing this.
Some of the things that Amy learned in Paola's course Introduction to Homeopathy.
What the term Momeopath means to her and how she treats her family.
How homeopathy addresses chronic emotional symptoms.
Paola shares an amazing story about her husband's journey with holistic healing.
How a mental and emotional shift often precedes the physical shift.
Talking about the antibiotic crisis and the huge damage it can do.
About Paola's curriculum, teaching others to think critically about the side-effects of drugs.
Hear about the core story in the curriculum that provides relatable education for all ages.
Some other fantastic offerings such as co-ops and a book club program.
How you can get involved in the fight to keep legal access to homeopathic remedies!

Tweetables:

“Your body wants to heal you, it wants to take you down the path of healing.” — Paola Brown [0:09:48]

“Every time you suppress symptoms, it drives those symptoms deeper and produces a more chronic problem.” — Paola Brown [0:11:38]

“The symptoms are the cure. The symptoms are communicating the cure.” — Paola Brown [0:19:48]

“Homeopathy forces you to connect with yourself.” — Paola Brown [0:21:58]

“There is power in the consumer's voice, in the voice of mothers.” — Paola Brown [0:37:25]

Links Mentioned in Today’s Episode:

Paola Brown

Paola Brown on Facebook

Paola Brown on Instagram

Homeopathic Directory

Americans for Homeopathy Choice

Free Resource: Teach Kids Homeopathy

Amy Cassels

Amy Cassels on Twitter

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We've all faced tough decisions in our lives, and sometimes it can be really difficult to journey inward to figure out what we truly want, especially if it means a major pivot in our lives. In today's episode, Amy shares her very recent experience with tackling a tough decision and how some perceptions and thoughts about her future almost led her away from her true “Why”. Hear about Amy's incredible work ethic before we dive into the spiral of tough but necessary questions that eventually led her in a different direction from what they had planned. The Cassels reflect on where they've come from and how hard they've worked, and Tray offers some wise words of support for Amy allowing herself to receive the life they've manifested. The conversation then dives into the huge benefits of group fitness, where we've prepared some recordings for you of the various inspiring reasons different people love and need their exercise routine! We hope you can join us for another honest conversation on decision-making, following your “Why”, and the inspiring power of fitness, all according to the Cassels.

Key Points From This Episode:

Introducing today's two topics: decision-making, and being committed to your gym routine!
Amy talks us through her experience of getting her real estate license.
Hear how high-school impacts our self-confidence, and Amy's journey to her “Why.”
The important questions to ask yourself so you can find real clarity around big decisions.
Tray weighs in on Amy's incredible ability to prepare herself for meeting the challenges in her life.
Join us in an intimate moment where we get very honest and grateful for everything we have.
Hear about Amy's full-body reaction to quitting her mind-job (and what that means).
We dive into topic two: going to the gym and getting your group fitness on.
Digging in on accountability, getting variety, and the importance of changing it up.
Breaking down the benefits of group fitness for different people.
Tray shares about his rough week and some encouragement on why you should get your checks done.

Tweetables:

“We're learning from ourselves. We want to bring you into our life to help learn life with us!” — @amy_cassels [0:02:22]

“We should take our time and now sit down and look at a new canvas. What do we want to paint? We know how to do it now, and we know what it takes.” — Tray Cassels [0:14:24]

“You've got to treat your body like it's a temple. We're created in the image of God, and what you put in your body, what you put on you, what you put around you, you have to be conscious as to the image of what God would want. Treat your body in that regard.” — Tray Cassels [0:30:33]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

View Details

We ended our January a little differently this year, by volunteering at the Trump rally! In this episode, we share our experience and fill you in on the hilarious circumstances that led us straight to the front row where Tray lived out his secret security fantasy. We go on to chat to the incredible Jenn Burton of Raw Creations Juice Co. About all things juicing! Jenn educates us on the health benefits of juicing and gives us a peek behind the curtain of her business. We find out why she chooses to cold-press her juices, and the health benefits thereof, as well as how her bottling method works to extend the juice’s shelf life without any additives. We also discuss our potions to ward off sickness and find out which of Jenn’s juice recipes are the best anti-inflammatories. To find out more about the world of juicing, as well as the ins and outs of a Trump rally, join us today!

Key Points From This Episode:

How the Cassels ended their January volunteering at the Trump rally.
How Trump fanatics actually look like their liberal media portrayals.
How Tray scored “security” duty midway through book detail duty.
How Amy ended up seating all of the invited guests and who she got pictures with!
Tray’s various interactions with people on the job and what the job entailed.
Introducing our guest, Jenn Burton of Raw Creations Juice Co.
What Raw Creations is and what they do!
Why Jenn went raw and what inspired her to open her own juice bar.
The benefits of Raw Creations’ unique cold-press juicing process.
How Jenn’s bottling method extends shelf-life without manipulating the juice.
What the Cassels love about Raw Creations’ açai bowls.
The benefits of juicing.
The difference between juicing and blending.
Why Raw Creations changed their portion size from 16 ounces to 8 ounces.
How Jenn’s recipes are designed to serve a purpose.
How the “Ricky Bobber” was designed for and named after a cancer patient.
Jenn shares which recipes contain turmeric and are the most anti inflammatory!
Why Jenn personally loves green juices.
What Amy does when she feels like she’s on the verge of sickness.
Where people can find Raw Creations juices!

Tweetables:

“When we started juicing, we just realized it helps immensely with a lot of different things.” — Jenn Burton [0:12:27]

“The thing about cold-pressing juices is you maintain the integrity of the juice. It’s not heating it up, so you get all the nutrients and the enzymes that help detox and put all the good stuff in.” — Jenn Burton [0:13:43]

“The biggest benefit of juicing is that you’re bypassing the fiber. You’re extracting the fiber so you’re just getting really concentrated amounts of vitamins and nutrients.” — Jenn Burton [0:17:54]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Jenn Burton on LinkedIn

Raw Creations Juice Co.

Lone Star Mushrooms

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Today's show is all about choosing happiness! The Cassels are back with a conversation about the power of a positive attitude and effort – the two things you can control, according to Tray. Hear about where Tray and Amy each got their can-do attitude from, and how this has gotten them through some pretty tough times when they could have been overtaken by fear or negativity. They share the resilient way that they are conscious about the other person's mood and the importance of always focusing on an encouraging and uplifting attitude when your partner needs it. You'll find out about Amy's dream board and how to make your own, why she's like a sparkly ping-pong ball, and all about the five types of people you need in your life! We also get the inside scoop on a beautiful 'dreaming' ritual that the Cassels have been doing since the start of their journey together, and how being intentional and hopeful about their goals makes all the difference. To hear a list of fun things you can do with your loved ones to get the joy and laughter flowing, tune in now, and let's (joyfully) dive in!

Key Points From This Episode:

Reflecting on our headspaces now compared to this time last year.
Introducing today's topic: Choosing happiness!
Choosing to not be emotionally attached to things.
TTwo things you can control: Attitude and effort.
The importance of helping each other switch to a more positive attitude.
Amy tells us about the 'dreaming' ritual that gave them goals that came true.
Hear about Amy's dream board, and how to make your own!
Putting God first and finding the patience to ask, wait, and receive.
Hear how Tray learned to be a positive person and align his effort, attitude, and goals.
How Amy's anything-is-possible attitude sometimes affects her time-management skills.
Having solid authentic relationships helps during times of difficulty.
Why Amy is a very nice, golden ping-pong.
Hear about the five types of people you need in your life.
The vulnerable story of how the Cassels found the bravery to start this podcast!
We check in on their mission to read the Bible in a year.
Closing with a list of fun things that the family can do to spark joy!

Tweetables:

“We learned how to lean on each other. We learned how to walk through a situation with an attitude of joy and appreciation that, “Hey, it's going to get better. Let's keep moving.” Effort and attitude, to me, are the two things you can control.” — Tray Cassels [0:04:54]

“I think about all those times in our lives where we stayed true to choosing to be joyful and choosing to be happy, regardless of what our success was in that moment.” — @amy_cassels [0:04:16]

“Being a more positive person can be learned, it's a learned behavior.” — @amy_cassels [0:12:15]

Links Mentioned in Today’s Episode:

Whole30

Amy Cassels

Amy Cassels on Twitter

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Life in the Cassels family is dynamic, to say the least, and we have so much to fill you in on! Tray is back from his hunting trip and recounts his experience in all its glory (and hilarity). We find out what knocked him off the bandwagon of his gluten-free diet and how he felt when he came home! Amy fills us in on the progress she’s making in real estate school, and for those walking the same path, she shares some helpful exam prep tips. While we’re on the topic of “prep”, let’s get into what we’re really here to talk about today: food prep! Amy shares her new food prep plan, the food groups she prepares, how she processes and stores them all, and the wonderfully easy (yet delicious) meals she’s able to make on the fly throughout the week! Finally, Amy fills us in on her new hair plan to prevent her hair from graying, prevent hair damage, and stimulate growth. Join us for this informative, yet fun episode about life according to the Cassels!

Key Points From This Episode:

Tray shares his hunting experience and what he ate on the trip.
Amy’s relationship with deer meat.
What tempted Tray out of his gluten-free diet and how it affected him.
Amy shares her progress in real estate school and how she’s preparing for her exams.
Amy discusses food-prepping and how she wants to tackle the Whole30 diet!
How Amy feels when she isn’t following the Whole30 diet and which carbs work for her.
The relationship between metabolism and the ability to digest carbs.
How the Cassels tackle food prep and the benefits thereof.
Why Amy par-cooks her vegetables.
What a power bowl is and how to make it!
How long it typically takes to prep food for the week.
Amy’s new hair plan to prevent graying and hair damage, and stimulate growth!
The Ayurvedic link between copper deficiency and gray hair and what Amy’s doing to increase her copper intake.
Amy tells the story of a funny parking lot incident.

Tweetables:

“My joints were inflamed [from eating gluten], just kind of foggy-brained. It’s like a mild depression, if you will.” — Tray Cassels [0:09:25]

“For me, honestly, Whole30 is not just 30 days. It’s something that I want to continue because I’m so tired of going to bed at night bloated.” — @amy_cassels [0:12:23]

“You have to remember that you’re investing in the rest of the week. So, the rest of the week, you don’t have to worry about cooking, because it’s already done.”— @amy_cassels [0:27:50]

“Ayurvedic medicine talks about copper deficiency and hair going gray.” — @amy_cassels [0:30:19]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

PrepAgent

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Today's episode is something a little different: Amy gets a chance to sit down with Lori Gasca to talk about growing your relationship with God, and how we can grow through being curious about our fears! Lori's life calling is to empower other women to step into their own unique God-given purpose, and she shares her journey with the creation of The Grove, a creative workspace designed by women, for women! You'll hear about how her quiet worship time in the mornings has allowed her to take ownership of fear, and her top three ways to combat this fear through the wisdom and support of Scripture. Amy also gives us a peek into her journey with reading the full Bible in a year and gets Lori's advice on how to really work with her reading time to get the most out of that time of worship. If you're a woman who's looking for a supportive and dynamic entrepreneurial community, or if you are just interested in deepening your spiritual practice, then this is one you don't want to miss. Thanks for joining and let's dive in!

Key Points From This Episode:

Introducing Lori, and the story of how she and Amy met!
About the practice of journaling and the benefits both Laurie and Amy have experienced.
How Lori's life calling is to empower other women into their unique purpose.
Hear about the pivot Laurie felt when she turned 50.
All about The Grove and the incredible community-driven support they provide.
Lori's word of the year and how it's brought more presence and joy into her life.
Some insights revealed to her during her quiet time with God every morning.
Three basic ways to combat fear!
Amy shares how she's progressing with her goal of reading the whole Bible this year.
Amy and Lori's top tips for creating a rich relationship with your daily Bible readings.

Tweetables:

“I just want women to be comfortable in the skin that they have, the body they've been given, and the life they've been given. And to know that they are uniquely created for a purpose. And that is what they should use to step into what they've been called to do.” — Lori Gasca [0:05:15]

“[At 50] you start to lose some of those filters and some of the things that are holding you back.” — Lori Gasca [0:07:25]

Links Mentioned in Today’s Episode:

The Woodlands Grove Workspace

The Woodlands Grove Workspace on Facebook

Lori Currie Gasca on Facebook

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

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We all want to be provide a supportive shoulder for the people we love, but when does healthy venting become emotional dumping (and how do you tell the difference)? Today, the Cassels dive into this important boundary issue and share some of the ways that you can recognize when someone is crossing the line! In this episode, Amy defines these two sides of the same coin and explains some real-world examples we can all recognize, while Tray gives some excellent advice on how to be an active listener without trying to fix the other person's problems. We also find out what the Cassels are up to in January 2022, hear a funny story about how Tray finally put his grill together, and Amy shares some touching honesty about her feelings towards the signs of aging. We hope you tune in for another educational and heartfelt sit-down with the Cassels!

Key Points From This Episode:

Amy gets vulnerable about her relationship with her hair and getting older.
Hear Tray's wise words of support and compassion that bring some perspective.
The Cassels open their home to us with what they do every January!
Getting into emotional dumping versus venting; when is it a problem?
The importance of listening and not always trying to provide solutions.
Tray shares a fascinating practice he learned that defines a good interaction.
How to know when you're being emotionally dumped on.
How to know when someone is emotionally venting to you in a healthy way.
The importance of ending the conversation and walking away when you need to!
Using the 'feel, felt, found’ protocol as a response.
Amy closes with her advice on what to do when you're feeling under the weather.

Tweetables:

“Sometimes you just need to be a good listener.” — Tray Cassels [0:12:37]

“Deep down inside, we know our own solution but we've got to verbally talk about it and get it out about what the problem is because, in that moment that that person is venting to you, they're also formulating a solution for themselves.” — @amy_cassels [0:12:47]

“You, as the recipient of that conversation, has to be in control of what's happening with you. If you find yourself losing your control in that conversation, that's when that boundary gets drawn.” — Tray Cassels [0:17:50]

“You shouldn't have guilt or shame for the emotions that you feel. That emotion is there, and it's telling you something, and it's there to look [into] and explore. Everybody is entitled to their own emotion.” — @amy_cassels [0:19:16]

Links Mentioned in Today’s Episode:

Handymen Josh and Hannah Phone

Regteq Grills

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

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Like Julia Child says, “As you get older, you shouldn't waste time drinking bad wine.” Today on the show, we're honored to have Amy's mom, Sally Stiles, here to talk about exercise, alcohol, and how to strike the balance of enjoying both! But can she and Tray convince Amy that not all alcohol is bad? Amy gets the ball rolling on this debate with the benefits of exercise and the different types you can choose from, before Sally takes the floor to share her love of wine and the enjoyment that comes with a great tasting experience. Hear how, with discipline and discernment, you can help your body by making informed choices regarding preservatives and sugar content, and why it really pays to pay more! Plus, you'll hear some special childhood memories that show where Amy gets her can-do attitude and tenacity from. There's nothing like a mother's insight, and, combined with wine expertise and a balance-orientated mindset, this episode might just be the thing that changes Amy's mind! Tune in now for another great family discussion!

Key Points From This Episode:

Amy's mom Sally kicks us off with the story of why she stopped rollerblading.
Sally shares her Why and some advice when it comes to walking.
Amy reminds us of all the mental and physical benefits of exercise.
Hear a breakdown of the different types of physical activity to choose from.
Discussing how the only wrong way to exercise is doing something that hurts you.
How Tray works out to look after his future self.
Amy's tips to get started on your exercise journey!
Hear about Sally's love of wine-tasting and savoring her evening glass.
Sugar and preservatives; Sally shares some expertise on navigating your wine choices.
Paying a little more for good wine, and how it makes a difference!
Talking about how alcohol runs in families, and keeping disciplined.
A bit about Sally's wine business, and why Tray is Sally's best customer.

Tweetables:

“[Exercise] is almost free insurance. Because, if you keep yourself healthy, guess what? You're not going to the doctor.” — Sally Styles [0:05:02]

“There isn't necessarily a right way or a wrong way to exercise, everybody has their philosophy of what's better. It's all subjective to your body and what you enjoy doing. It has to be something that is enjoyable.” — @amy_cassels [0:17:26]

“You do have to be disciplined. Just like I'm disciplined for walking, you do have to be disciplined on the wine. But also you do need to drink some good wine.” — Sally Styles [0:26:43]

Links Mentioned in Today’s Episode:

Chuck Swindoll: Insight For Living podcast

Finish First

According to The Cassels S1E13: Changing Your Diet, For Good!

Julia Child

Wine Shop at Home – Sally Stiles

Amy Cassels

Amy Cassels on Twitter

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Welcome back to According to the Cassels! Get ready for another honest conversation where we focus on the serious effects that the food you eat can have on your mood, your body, and your mental health. Tray opens up about being diagnosed with adult ADHD, and some of the ways that sometimes manifested into a cycle of overwhelm and depression. We hear how this awareness has been a hugely illuminating factor into not just how he can support and boost his mental health with the right nutrition, but also what diet and environmental things have been adding to the problem. Listen in on how the Cassels deal with distractions in their lives, and the 3 things that have helped them feel calmer and more in control of their mental health: cleanliness (including procrasti-cleaning), having a budget to feel secure and comfortable, and nutrition. Then we hear testimony from our guest Chrystal on the incredible Whole-30 results that she and her husband achieved with some time, balance, and a whole lot of hard work. We're honored that you can join us for this very real and important episode.

Key Points From This Episode:

Amy recaps how great she feels after her November cleanse, and why the timing works for her.
How we are like other mammals, and naturally gain a little layer over the winter months.
Tray shares some personal insights around discovering he had undiagnosed ADHD.
How what you put into your body can have drastic effects on mood.
Talking about the cycle of overwhelm, anger, anxiety, and depression.
Discussing the relationship between caffeine, sugar, gluten, and ADHD.
Tray and Amy talk about hyperfocus and procrasti-cleaning!
Finding your triggers for distraction, and making sure you stay on top of them.
Hear from Chrystal, who had some seriously incredible results from Whole30.
What is Whole30 exactly, and the story of why Chrystal and her husband decided to try it.
How it can show you what your body reacts to, without extensive tests.
Chrystal shares some great resources and her favorite Whole30-friendly breakfast.
How quality of life and balance is really important to mental health too!
Touching on the relationship between your diet and fertility.

Tweetables:

“[Around] January and February, you are going to probably feel a little heavier naturally, and it's okay!” — @amy_cassels [0:04:06]

“Having that awareness has really helped me to understand now that there are things I can do to fix a lot of the struggles that I'm having emotionally, mentally, and even physically, through my diet. I never understood or realized the true effects of what nutrition was doing to me.” — Tray Cassels [0:07:51]

“Don't underestimate the power of your diet, because that is the one thing that is constant. You are constantly eating.” — @amy_cassels [0:20:03]

Links Mentioned in Today’s Episode:

Whole 30

The Elisa Test

The Paleo Diet

Danielle Walker Recipes

Grain Brain by David Perlmutter

Finish First

Amy Cassels

Amy Cassels on Twitter

Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers

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New Years Resolutions, post-Christmas eating regrets... While your intention may be good, unless we take action in the right way those dietary changes are unlikely to stick.

Today on according to The Cassels we're talking about what you may want to consider when you change your diet, and give you our step-by-step guide to not only setting those goals but sticking to them!

The listener hears how to make your goal a SMART one so that it'll be easier to achieve, before we get into the actionable steps you can take, from elimination to cleanses to meal planning, with a whole lot in between! We also touch on some resources that will help you monitor your daily intake, and Amy covers a few specific diets you might have heard of and how she's used them to get her body and health back on track.

If you're interested in making some healthy changes but don't know where to start, tune in and we'll give you the best ways to get started on your journey today!

Key Points From This Episode:

The Cassels share the sad news that this may be the last Thanksgiving for their dog, Tank.
Reflecting on the years of unshakeable love and support they've received from their furry first child.
Jumping into the best ways to change your diet, beginning with your 'Why'.
A hack on how to define your goals so that you stick to them!
How to eliminate things from your diet the right way.
What to expect when you start cutting out certain addictive food and drinks.
Tray shares about his journey with dietary changes and how he's seeing progress.
What's the number one thing we all need to stop eating right now.
The delicious and healthy benefits of a Mediterranean diet.
Learn how to use 2 great resources to help track your daily intake.
Meal planning, flexibility, and doing what is sustainable for you.
What a cleanse actually does for your body.
Whole 30, the Atkins diet, paleo; Amy shares what works for her.
Testing yourself for allergies and intolerances, and why it's life-changing.

Tweetables:

“You have to establish your 'why'. In everything that you do, you have to have a strong enough why so that when you want to quit, you can go back and read your why and remember all the reasons why you're doing what you're doing.” — @amy_cassels [0:06:43]

“Start small, start attainable.” — Tray Cassels [0:10:44]

“It's knowing the rules and when to break them.” — Tray Cassels [0:21:35]

“A cleanse is not necessarily something that you're going to stay on all the time. It's something that will help you reset your system.” — @amy_cassels [0:22:37]

Links Mentioned in Today’s Episode:

Weightwatchers

My Fitness Pal

Finish First

Whole 30

The Atkins Diet

The Elisa Test

The Paleo Diet

Amy Cassels

Amy Cassels on Twitter

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Welcome back to another episode of According to The Cassels, and we are just in time to help you prepare for all the joys – and stresses – of the festive season. Today Amy and Tray share 20 ways that you can reduce your stress over this time, plus some practical exercises and hacks that will keep you feeling healthy and balanced. We cover everything from physical health and being deliberate about what you're consuming, to keeping your mental health in check using affirmations, breathwork, boundaries, and more! Amy has some great supplement recommendations that your body will thank you for, and Tray shares his favorite coping mechanisms and hacks for keeping meditation fun! The listener also gets a peek into a hilarious family moment in the Cassels' home, which leads to some heartwarming insight on having another child despite an age gap. Finally, you'll hear some excellent parting advice that emphasizes the importance of gratitude and staying intentional. So if you're looking for actionable steps to put in your anti-stress toolbox for this season, tune in now because the Cassels have got you covered!

Key Points From This Episode:

Diving straight into today's topic, just in time for the festivities
Remembering to be sensitive as the festive season can be a difficult time for many people.
Talking about health, blood sugar, and eating intentionally.
When is a good time for self-care; Amy shares a great breathing exercise.
How to create your own affirmation statements, and converting anxiety into excitement.
Tray shares his incredible experience with the Wim Hof method.
Using the magic of No, and giving your best Yes!
Covering sleep cycles, hydration, alcohol consumption, and more!
Some supplements that your body will thank you for the next day.
Enjoying a heartwarming story from the home of the Cassels.
Buying your own presents; it's not as crazy as it sounds!
The tool of journaling to support your gratitude process.
Ditching the perfection mentality!

Tweetables:

“When you feel like you don't have time for self-care, that's when you need it the most.” — @amy_cassels [0:04:33]

“I need things for me personally that are more like games so I can play them, and I don't look at it as work.” — Tray Cassels [0:06:01]

“Say “Yes” to things that are most important to you when it comes to events. But if saying yes instantly creates stress within you, and a deep dread and anxiety that is not necessarily a good one, you have to sit with that and say “Is this my best Yes?” — @amy_cassels [0:16:01]

“Be intentional in what you're doing and what you want to do, and who you want to spend time with and how you want to feel. Be clear about what your priorities are for the season.” — @amy_cassels [0:27:51]

Links Mentioned in Today’s Episode:

Wim Hof

Amy Cassels

Amy Cassels on Twitter

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Sweaty palms, elevated heart rate, the 'jitters'... We all know that anxious feeling of having had one too many cups of coffee, but many of us can't wait to drink that first steaming cup of Java to jumpstart the day! We know now that coffee doesn't really give you energy so much as suppress the symptoms of weariness, but where is the line? The Cassels are here to break it down for you! Because today is Veteran's Day, we kick off by honoring our vets with gratitude and respect for all they've done for this country, before recapping about a fantastic meet-and-greet we had at our home with the neighbors and our local congressional candidate. Next, we launch into our hot topic for the day: caffeine. You'll get to hear all about this unregulated psychoactive drug, its long-term effects, and just how much is too much! Amy shares her experience of weaning off of her chosen caffeine choice of years, and reflects on the unpleasant withdrawal symptoms. From sleeping after your go-to rocket fuel, to coffee enemas - which have Tray running for the hills – this episode details all the positive and negative effects that that Cup of Joe is giving your body. The listener also hears some fascinating information about the sources of caffeine, synthetic and otherwise, and how you should always check where your caffeine comes from! If you'd like to become more empowered about choosing your go-to rocket fuel, tune in now!

Key Points From This Episode:

We recap about hosting a neighborhood meet-and-greet, centered around our congressional candidate Morgan Latrelle.
A call to action – look who is running for congress in your area and get involved!
Introducing today's topic: the unregulated psychoactive drug caffeine.
Amy talks about her challenging experience weaning off of a particular caffeine source.
Discussing the problems with caffeine, and how to know if you're addicted.
Learning about some scary withdrawal symptoms.
How sleeping after that brew isn't giving you the rest you need!
Breaking down how caffeine works in your body and affects your brain in the long term.
Considering all those sneaky pesticides and sugars you're also consuming in your cup of dirt.
Know what type of caffeine you're ingesting, and where it comes from!
Comparing three types of synthetic caffeine.
Tray's mind is blown learning about coffee enemas.
Amy recommends her favorite sources of caffeine and adrenal support.

Tweetables:

“There's something so nice about nurturing people with food and opening up your home.” — @amy_cassels [0:03:07]

“These candidates, they need to be asked straight blunt questions, because that's what we all want to know.” — @amy_cassels [0:05:30]

“I think (coffee) is more habitual. It's just habit for me. I wake up and have a black cup of coffee, eight ounces, and it's just my routine. But I could go back to sleep. It doesn't wake me up, it doesn't change how I feel.” — Tray Cassels [0:16:03]

“People think that caffeine is actually providing you with energy. There's no calories in caffeine, it's not providing you energy.” — @amy_cassels [0:16:44]

“Again, I'd like to thank all the veterans out there for your service. It allows us to do what we do here, and have the freedoms and liberties we all share together.” — Tray Cassels [0:33:32]

Links Mentioned in Today’s Episode:

Morgan Lutrell

Vega Pre Workout Energizer with Acai Berry

Vega Electrolyte Hydrator Berry

Amy Cassels

Amy Cassels on Twitter

Vega Sport Electrolyte Hydrator, Berry, 5.2oz tub, 40 Servings

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Welcome back to According to the Cassels! Today's podcast begins with a debrief on Amy and Tray's amazing physical therapy results with their local chiropractic clinic, and Tray reflects on an old injury and what they've both learned from the doctor. Amy then jumps into the exciting world of canning and preserving your own food, sharing a ton of fascinating information on the different methods, tools, and machines available to help you, as well as the importance of preserving correctly. Listeners will find out where to find vegetables, fruits, and protein, and Amy enlightens us on an unusual protein source that may leave you feeling queasy. This episode is jam packed with step-by-step instructions on the best ways to get canning, freezing, and dehydrating your food, so you can become more self-sufficient today! If, like the Cassels, you've just started your journey or you just want to know more about preserving your future, press play and get inspired!

Key Points From This Episode:

The Cassels share their incredible results from Finish First Injury Prevention Clinic.
Tray reflects on an old injury that didn't heal correctly.
Amy pledges to go to the chiropractor once a month.
Talking about the five different ways to preserve your food for a rainy day.
The importance of preserving your food correctly, and beware of the larvae!
Honing in on canning; Amy describes some of the fascinating options available to you.
Where and how to store your cans and preserves.
What you can do to find your own vegetables.
Chatting about our amazing garden set up, gardening classes, and more!
Amy recommends a great company to set you up with any gardening adventures.
Finding sources of protein, including some options which cross the line for Amy and Tray.
Preserving carbs and dry-canning, and which carbs sit well for a long time.

Tweetables:

“I'm really starting to learn what happens with my body on a physical level when I go through stress.” — @amy_cassels [0:01:59]

“If you have flare-ups, start to look at the emotional stuff that's happening with it. Go back and walk yourself through it.” — @amy_cassels [0:03:05]

“[Finish First] go to the root. They try and figure out the root cause, what's happening, and find relief from that, which then snowballs into getting it all fixed.” — Tray Cassels [0:05:02]

“The bones aren't in the wrong place unless the muscles, tendons, and ligaments are inflamed, torn, or swollen and pushing the bones out.” — Tray Cassels [0:05:45]

“Whatever food storage method that you choose, you've got to find the food, right? Ideally, it would be to grow a garden.” — @amy_cassels [0:20:39]

“It's suggested you have three months of food storage at minimum.” — @amy_cassels [0:31:43]

Links Mentioned in Today’s Episode:

Finish First Injury Prevention Clinic

Dr. Chase Banks on LinkedIn

Hardco Pest Control of Conroe Phone Number

The All American Pressure Canner

Presto Canner

Texas Ready

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

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Welcome to another episode of According to the Cassels! Today's installment is all about gardening and natural health on a dime, and who better to join us in conversation than powerhouse 'herbal lady', Peggy. With an absolute wealth of expertise on the benefits and usage of diatomaceous earth, as well as preparing and canning supplies for hard times, Peggy walks us through her journey with this truly magical supplement and how to dose it correctly. The importance of getting the right nutrients into your body cannot be understated, particularly in current times when our soil has been stripped of its nutrients and minerals by mass farming, and Peggy easily walks us through the long list of health benefits that diatomaceous earth holds. Plus, you’ll hear all about Amy and Tray's garden that they've built, and why growing your own food is like a savings account! This episode is jam-packed with information and tips that will intrigue and inspire you, so do your body – and your future – a favor and tune in now!

Key Points From This Episode:

Amy and Tray have built a garden!
Amy introduces our guest Peggy, who tells us all about diatomaceous earth and its healing properties.
How mass farming and pesticides have decimated our soil of minerals.
How a lack of silica is a huge contributor to disease.
Peggy recommends where to get diatomaceous earth for great prices, and how to use it.
What is HERX: Peggy reflects on some learning curves in getting dosage right.
Learning some of the extensive health benefits diatomaceous earth provides.
Amy is excited to know that diatomaceous earth also kills Candida.
How food today compares nutritionally to food 60 years ago.
Talking about how canning recipes often require a ridiculous amount of sugar.
Peggy gives tips on her favorite meals to can herself.
How having a garden is like having a savings account, it looks after you in the future!
Peggy tells an intense story that sparked her journey with canning her own food.
How diatomaceous earth also pulls heavy metals out of your body.
Some scarily common symptoms of bacteria and parasites.
Peggy reflects on her decades-long experience as a 'herb lady'.

Tweetables:

“We are lacking vitamins and minerals terribly. It's not just you or me or that person or the next person. It's the entire world.” — Peggy [0:11:07]

“You have to eat 100 carrots to get the equivalent of nutrition of one carrot in the 60s.” — Peggy [0:32:00]

“The soil is gone, you just can't replenish what it had in it, with the mass production that's being done for farming.” — Tray Cassels [0:32:14]

“A savings account of money is no different than having a savings account of food. The great thing is that your food is already there, you don't have to worry about going out and getting it, it's there any time you need it.” — @amy_cassels [0:35:01]

“I don't want to get paid. I want to give this away freely because God gave it to me freely.” — Peggy [0:50:25]

Links Mentioned in Today’s Episode:

DiatomaceousEarth.com on Facebook

Food Grade Diatomaceous Earth - Earth Eaters – LOL on Facebook

21 Symptoms of Parasites on Youtube

Amy Cassels

Amy Cassels on Twitter

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Eat your vegetables, kids! In today's episode of According to the Cassels, Amy and Tray talk about the incredible antioxidants to be found in fruit and vegetables. The conversation begins with some thoughts on how each of our anticipation stress cycles works, and what that can feel like to navigate within a partnership. We get honest with some personal reflections around moments when our libidos haven't been in sync, and think about ways to sit with uncomfortable thoughts and perceived rejection, as well as reminding ourselves to be present with the ways that any negative emotion shows up in our bodies. Then, Amy artfully guides us through some fascinating science around antioxidants, phytonutrients, and just what all the hype is regarding free radicals! Lastly, we learn how to fight aging and disease using the rainbow that's on our plate, with a comprehensive list of healing fruit and veg to target a multitude of issues. Tune in to hear all this from the Cassels today, and more!

Key Points From This Episode:

Amy and Tray each track their anticipation-stress cycle.
Creating the very outcome you're trying to avoid by overthinking.
Talking about testosterone, and the huge difference we've felt since we started supplements.
Tray shares about feeling in a funk, and his frustration around expectations and achievement.
We discuss moments where our libido levels aren't in sync, and perceiving rejection.
The importance of pausing to recognize and be curious about uncomfortable thoughts.
How our thoughts can create and bring up negative things in our physical bodies.
Thoughts are like trains on a subway: you can choose to not jump on the train.
Speaking to your support people when your thoughts are running away with you.
How to interact with your partner and work with their way of processing stress.
Talking about antioxidants, and reviewing our last episode about reducing sugar intake.
Amy chats about her body's sensitivity to sugary foods now that her diet is sugar-free.
Your gut is an ecosystem: discussing the relationship between sugar and candida.
What are phytonutrients, and how our bodies are like a plant.
The scary accumulation of free radicals that cause oxidative stress and aging.
Eating the rainbow, and how many vegetables we should be eating each day.
What the Bible has to say about encouraging the use of plants and food as medicine.
Amy provides some great specific examples of plants and herbs with healing properties.
A comprehensive list of the fruit and vegetables that give you all your antioxidant needs!
Supplements are great, but they should be used to bolster your diet.
Some excellent dietary supplements that the Cassels take.

Tweetables:

“When a thought brings on an emotion that is an unwanted emotion, and it continually repeats itself, it's something that you have got to stop and sit with.” — @amy_cassels [0:11:46]

“Our thoughts have so much power, and they sometimes bring on negative things within our physical bodies that we don't always want.” — @amy_cassels [0:12:42]

“Pride and ego can be a blessing and a curse.” — Tray Cassels [0:16:04]

“Your gut is your ecosystem.” — @amy_cassels [0:22:06]

“If you're not going to eat a diet that is strong in these antioxidants, you're going to have to supplement.” — @amy_cassels [0:37:21]

Links Mentioned in Today’s Episode:

Dr. Dean Ornish

Amy Cassels

Amy Cassels on Twitter

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Everyone has a sweet tooth, right? But how much are those seemingly harmless sugary indulgences having on our long-term health? Today's episode is all about sugar! Amy brings some shocking statistics to the table about just how much hidden and added sugar is in our food, as well as how much sugar the average American consumes, and how much less we should actually be having. We give some great suggestions for ways to manage and work with your diet to help you make informed decisions about what you're putting into your body, and Tray shares what helps him make a shift when he's trying to implement a lifestyle change. We also play a fascinating new game with some scary results: How Many Packets of Sugar Are In It? Tune in if you want to hear more about this subtle addiction, as well as some fantastic strategies that will help you prioritize your health and get the correct fuel your body deserves. Press play and join in the conversation!

Key Points From This Episode:

A recap of the last episode and Tray's Pulse test results.
Defining addiction and oxytocin, and realizing how addictive sugar is.
Discussing some severe long- and short-term health risks resulting from overindulgence.
Some scary statistics about how much sugar the average American consumes.
Tray lists his favorite sugary treats.
We play a shocking new game: How Many Packets of Sugar Are In This?
Questioning how different activity levels relate to how much sugar you can have.
Talking about the dangers of adding sugar to a diet already filled with hidden sugar.
How to read labels and understand the various names.
Amy explains the concept of crowding out.
Tray explains what works for him when he's trying to break/create a habit.
We talk about a great app to support you with lifestyle changes.
Adjusting your diet with the app and working with the calories your body needs.
We give some suggestions available that help you work on your diet.

Tweetables:

“Sugar and cocaine act the same way in the brain.” — @amy_cassels [0:04:40]

“You find your dance, your rhythm.” — Tray Cassels [0:26:43]

“[There are] many different ways you can work on your diet. You can play around with it, you can hire someone, you can look online, look for meal plans.” — @amy_cassels [0:28:10]

“It's important that the start of your day isn't pure sugar. If you start your day with pure sugar, you're going to have your blood sugar drop, and then it's just a mess.” — @amy_cassels [0:29:55]

Links Mentioned in Today’s Episode:

My Fitness Pal

Amy Cassels

Amy Cassels on Twitter

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Today is an extra special edition: we have our first guest on the show! Today we're chatting to the knowledgeable Randy Worley, who is the regional sales director for Predictive Health Diagnostics. We recently each had a Pulse Cardiac test, and we are reeling from the results! Randy is here to explain all about this fascinating test that shows what's going on in your cardiovascular system, and gives you a concrete number to work with in order to make the lifestyle changes you need. In this episode, we hear everything there is to know about just how your heart-health can be analyzed, what to look out for, and some scary numbers around just how many of us are at risk of cardiac problems. Randy identifies the main culprits to absolutely avoid if you care about heart-health, and talks about why it's so crucial to be thinking about COVID and cardiovascular disease right now. We also check in about Tray's results and share some important lifestyle habits that everyone can and should be implementing. Tune in to hear it all!

Key Points From This Episode:

We catch up with Amy and Tray on the results of their recent blood tests.
Tray describes his lunches, which don't quite align with the rest of their healthy lifestyle.
Introducing Randy Worley, and the how and why behind the development of the Pulse test.
What the Pulse cardiac test is, and why it's so accurately predictive for future heart problems.
Randy runs us through the medical explanation of what a cardiac lesion is.
How infections or any auto-immune disease can drastically increase your risk of cardiac problems.
In a body recovering from COVID, the risk for unstable cardiac lesions is very real.
A scientific rundown of the relationship between COVID and cardiovascular disease.
Randy gives us some excellent lifestyle recommendations to mitigate or reverse the risks of cardiovascular problems.
We discuss Tray's results and their long-term accuracy, despite a recent binge.
Talking about the main culprits: sugar, carbs, and fried foods.
The test isn't recommended often enough for how revolutionary it is.
Tray shares his family's medical history, and Randy discusses the genetics of heart problems.
How Randy treats some different cases and symptoms.
A Mediterranean style of eating is anti-inflammatory, with lots of good protein and complex carbs that are better for us.
Lifestyle changes and how these can impact your heart health.
Randy asserts that resistance training is crucial, and explains the huge difference it makes.
When we're going to bring Tray to check-in: after 6 months of implementing some changes.
How to order your own Cardiac Test or get it from your doctor!

Tweetables:

“So many of these patients that suffer unstable lesion rupture, their first symptom is the heart attack.” — Randy Worley [0:08:10]

“In post-COVID patients, that risk is real for unstable cardiac lesion rupture.” — Randy Worley [0:12:24]

“It's so important for people to start understanding the health of their body, so that when the time comes, or if the time comes for them to come in contact with this virus or really any virus, that their body is in the healthiest state possible.” — @amy_cassels [0:14:47]

“Do your own research. People have got to empower themselves to find the right diet that works for them. Everybody has bio-individuality and they respond differently to different ways of eating.” — @amy_cassels [0:25:42]

“I'm obviously going to take this seriously, and I have a great support team with me.” — Tray Cassels [0:30:10]

Links Mentioned in Today’s Episode:

Randy Worley on LinkedIn

Predictive Health Diagnostics Company

Contact the Predictive Diagnostics Company on – 866 299 8998

Leslie Luttrell on LinkedIn

Contact Leslie Luttrell on– 619 599 3047

Amy Cassels

Amy Cassels on Twitter

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We all have days where we get blind-sided by adversity, or just feel extra sensitive to the tides of trying to get everything done. In this week's episode of According To The Cassels with Tray and Amy, we reflect on our surprisingly testing week, and what happened in each of our lives to cause raised stress levels. We look at the emotional and physical consequences that carrying this overwhelm had for us, and then dive deeply into figuring out ways to take that extra bit of care of ourselves before, and during, stressful moments. Tray shares about his devotional time in the morning to start the day off right, and Amy gives a wonderful rundown of what yoga is, and how you can practice yoga without going against your spiritual beliefs. Touching lightly on the solid science behind the health benefits of yoga, Amy continues to describe how you can show up on the mat just as you are, for only as long as you'd like to, and you'll still reap tons of benefits. We close with some great recommendations for quality yoga equipment that can support your body and your practice. We really hope you can join us, press that play button!

Key Points From This Episode:

Reflecting on the mental stress that's created when life blindsides you.
How stress exasperates and intensifies physical ailments, like migraines.
Listening to the signals and taking the hint as to when to rest.
Examples of the small things that can irritate us if our internal resources are depleted.
We discuss our own self-regulation techniques for emotional regulation.
Tray uses devotional time in the morning to begin his day with intention.
We talk about getting into your breath as a great anchor.
What is yoga? Amy gives a breakdown of what you want to know.
Why yoga is super beneficial for our bodies and, in turn, our mental health.
Tray shares his favorite parts of doing short and consistent yoga practices.
How spine-stretching poses increase brain function, and balancing poses help longevity.
How yoga is a complete package of core, balance, stretching, breathing, and strength.
Why many people can be fearful of yoga.
What to wear for yoga, and equipment recommendations to help you in your practice.

Tweetables:

“It's just self-assessing. It's not my place to take my frustration out on anybody other than the way I need to internalize it and handle it myself.” — Tray Cassels [0:06:46]

“Yoga can be done in a way that does not go against your spiritual beliefs.” — @amy_cassels [0:16:40]

“Our bodies were made to stretch. They were made to work on balance, they were made to build strength.” — @amy_cassels [0:17:33]

“If we're going to be in a vulnerable state of opening up our heart and mind and soul, into balance and into this strength and these positions, the closer I can get centered with my creator, which is God, then it keeps me in a safe place while I'm doing those movements.” — Tray Cassels [0:26:21]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Lulu Lemon

Manduka

Athleta

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Welcome to another episode of According to the Cassels! On today’s episode, we talk about what you need to do to reset. We discuss some of the daily rituals that help Tray find an anchor point in the day, how life coaching has helped each of us get our lives in order, and the incredibly important role that adequate rest and sleep plays in establishing a constructive daily routine. You’ll also hear about some of the benefits of adequate sleep and why it is dangerous not to get adequate rest, and Amy and Tray share how journaling has been a useful practice and why it has been powerful to have a designated space in which to meditate and journal. We hope you join us to hear all this and more!

Key Points From This Episode:

Some of the daily rituals that help Tray to find an anchor point in the day.
Why, for Tray, it is the start of the day that sets the tone for how the rest of it unfolds.
How Amy has worked with Bonnie Hubert and Tray with Mike Riggs from ONE Way Life.
Why, if your life is a mess, you can’t expect it to get in order immediately with a life coach.
How Amy and Tray integrated a yoga practice into their routine while they were on holiday.
What your body does from 10 PM to 2 AM: it recovers!
How your body consolidates memories and repair happens in your mind from 2 AM to 6 AM.
Why the ideal sleeping pattern is going to bed at 10 PM and waking up at 6 AM.
What Amy requires to maintain this pattern: being in bed with no electronics from 9.15 PM.
The daily routines that each of our two children have.
Some benefits of sleep, from lowering stress to improved muscle coordination and memory.
How lack of adequate rest can cause inflammation in the body.
Amy’s daily journaling practice and the answered prayers she sees when she looks back.
Where Tray and Amy have created a sanctuary on their patio to journal and meditate.
Why it is important to have a designated space where you can do this.

Tweetables:

“Keeping it simple, waking up at a certain time, resting in that morning devotion – that’s my anchor point to every morning that starts out right and works through the day as a nice flow.” — Tray Cassels [0:01:24]

“For me, it’s the start of the day that sets the tone.” — Tray Cassels [0:02:12]

“If somebody is thinking about getting a life coach, if things are really off in your life, you can’t expect to all of a sudden get your life coach and now you’re hitting all of your life goals.” — @amy_cassels [0:04:54]

“We try to have this little sanctuary, this little space. Wherever you are, even if it’s an apartment, you have a patio. If you’re in a house where you feel like you just can’t get away, maybe it’s a closet.” — @amy_cassels [0:28:40]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

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Life can often feel like a never-ending treadmill of work, looking after children, cooking, eating, sleeping, and repeating. That’s why going on vacation is a very valuable form of self-care! We are big advocates for the “work hard, play hard” approach to life, and vacationing is something that we have always prioritized. No matter how young our kids were, or how little money we had, we have always made a plan to get out of our element, whether that meant Amy getting a job as an electrical assistant or turning our garage into a flea-market. To name just a few of the benefits of vacationing that we discuss today; it helps you be more present, more in touch with your senses, and gives you perspective on what is important in life. We also share a whole range of tips which will help improve your vacation experience. Whether it’s a seaside holiday, a trip to Disneyland, or anything in between, do yourself a favor and break up the monotony of whatever treadmill you are currently on; if you’ve been waiting for a sign, this is it!

Key Points From This Episode:

Why vacations constitute self-care.
Vacations that we went on as children.
A realization Amy had on our most recent vacation.
How to make the delicious breakfast Amy ate every morning on vacation.
Examples of the new sounds and textures you can experience while on vacation.
Healing properties of the natural world.
The multitude of reasons that we love the ocean.
Perspective that comes with vacationing.
Gratitude that we feel towards our parents who look after our children when we go on vacation.
Our decision to prioritize vacations.
Some of the jobs Amy took on so that we could still go on vacation even when we were broke.
Tips for being frugal on vacation.
Why we always take our own pillows on vacation.
How to stay hydrated when flying.
Young Living products that Amy loves.
The importance of considering the container that you drink out of.
Why we infuse our water with hydrogen.
How to “work the system” so that your vacations are more affordable.

Tweetables:

“When you go on vacation you have a chance to get off the treadmill for more than just a night; it’s days. And I believe it’s a part of self-care.” — @amy_cassels [0:01:26]

“When you’re on vacation, everything is just heightened because you’re out of your element.” — @amy_cassels [0:07:43]

“You have to learn how to prioritize [vacations]. You have to figure out a way, come hell or high water.” — Tray Cassels [0:13:54]

“Go [on vacation] with the people that you love, it doesn’t matter what you’re doing.” — Tray Cassels [0:33:32]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

Young Living

AquaOx

Jesus Calling App

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Welcome to the very first episode of According to the Cassels! Meet your hosts Amy and Tray, and get to know their fun-loving and energetic family. It has been a seven-year-long journey getting to this point, but Amy’s dream of starting a podcast has finally become a reality. After going to extraordinary lengths to visit her grandmother during COVID lockdown measures, which included a negative COVID test, Amy had an epiphany and felt a new sense of urgency for starting this show.

Hear about the radio show her grandmother used to host Proverbs for Parents and the surreal experience of listening to recordings of your grandmother’s voice - from 20 years ago! Amy and Tray share some insights into the ups and downs their family has experienced over the past seven years, and unpack why they finally felt ready to do this podcast.

Listening in you’ll learn how they met, what love languages they share, and what the admire most about one another. You’ll also get to know their three kids as well as their eighteen-year-old, blind, and deaf dog, Tank! We’re so excited to be starting this journey with you all. Tune in today to hear it all!

Key Points From This Episode:

● Get to know Tray and Amy and learn more about their energetic and fun family.

● Learn about Amy and Tray's love languages and how it informs their relationship dynamic.

● Amy shares her aspirations of starting this podcast seven years ago.

● The lengths that Amy went to to see her grandmother during COVID lockdown measures.

● How Amy came across tapes of Proverbs for Parents, a radio show her grandmother hosted, and how it inspired this podcast.

● Hear how Amy and Tray first met and why Amy made such a strong impression on Tray.

● Amy and Tray share the quality that they admire most in one another.

● Hear about Amy and Tray’s favorite activities together.

● Amy’s love of practical jokes and how she once embarrassed Tray in a public bathroom.

● Learn about their three children Averi, Evan, and River.

● The large age gap between Evan and River, and Amy and Tray’s struggles with infertility and miscarriages.

● How children start to detach from their parents during puberty to establish their own identities.

Tweetables:

“Once you get something in your mind, I jump on there with you. And when we roll, and I get something in my mind, you support me and roll with me. And I think it's just been a fun journey.” — Amy Cassels [0:07:02]

“Grandma Mary was the first one to show me how to use essential oils. She showed me how to add vegetables to my smoothie, how to exercise, and grow a garden, and all these sorts of amazing life skills.” — Amy Cassels [0:07:02]

“Nothing will give you more compassion for someone than them actually opening their heart. And when somebody is irritable, or whatever, it is my natural tendency to just walk, and just go away. Like, I will keep to myself.” — Amy Cassels [0:15:59]

www.amycassels.com

www.instagram.com/acassels/

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In small doses and in the right situations, stress can be good for our bodies. The problem

comes in when we find ourselves in a never-ending state of stress. Today, Amy and Tray dive into all things stress. We hear about the different types of stress we can face. From environmental to mental to financial, it can feel like there is an endless list of stressors. While we cannot control everything, we can control how we respond. We hear about how Amy, who has struggled with migraines for years, has finally managed to overcome them. Amy also dives into what cortisol is and the impact that it has on our bodies. Despite popular belief, cortisol is a very necessary hormone; it keeps us awake and alert. The trouble is when we have too much in our bodies all the time. Tray shares how he moved from unhealthy coping mechanisms which were making him feel worse to healthier ones, and as we wrap up, Amy talks about how her morning routine sets the calm tone for her day. Tune in to hear it all!

Key Points From This Episode:

• There is always a lesson to be learned from stressful times.

• What Amy learned from her life coach about why she responds to stress in the way she does.

• Some of what has helped Amy with her migraines.

• We are putting so much different types of stress on our bodies.

• Debunking the myth that cortisol is a bad thing.

• The effects of having consistently high cortisol.

• The importance of reducing your environmental stress.

• Examples of financial, emotional, and mental stress.

• Your body doesn’t know the difference between real and perceived stress.

• How Tray’s procrastination impacts his stress levels.

• What Tray does to relieve his stress healthily.

• Lessons Tray learned from relying on unhealthy coping mechanisms.

• The power of having a morning devotion and writing your thoughts down.

• What Amy’s morning routine looks like and how this helps her stress levels.

• Some of the benefits of walking.

• Other great ways to minimize your stress levels.

Tweetables:

“What I thought by doing things each day to feel better, it was only putting me in a deeper tailspin, and when I got out of all of it, I realized that moderation is ok and the constant is what keeps you in that stress cycle.” — Tray Cassels [0:28:53]

“It’s different to put your thoughts on paper than it is to just say them in your head.” — Tray Cassels [0:36:59]

“I hope that you can find ways you can incorporate some antidotes to stress in your life and get off the track.” — @amy_cassels [0:46:54]

Links Mentioned in Today’s Episode:

Amy Cassels - www.amycassels.com

Amy Cassels on Twitter @amycassels

Jesus Calling App -www.jesuscalling.com/app/

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According to the Cassels