The Strong, Healthy, Glowing Podcast: Recent Episodes
Sarah Dower
The Strong, Healthy, Glowing Podcast is hosted by Sarah Dower. Sarah originally wanted to be a Chiropractor or Physiotherapist, and completed a Masters in Biomedical Science, and is fascinated by how the human body works. Sarah is passionate about how your physical health affects your mind and skin and vice versa. Sarah coaches clients to take care of their health inside and out and feel fit, healthy & strong, helping them to be their best selves, no matter what their size and shape. This podcast offers tips and tricks to help you look and feel your best.
Feeling stressed, foggy-headed, and overwhelmed? You're not alone. In our fast-paced world, mental clarity and emotional well-being often take a backseat. But what if there was a natural remedy with roots in ancient medicine that could help? Enter ashwagandha, an adaptogenic herb with a growing reputation for its positive impact on mental health.
Sources:
- [1] National Institutes of Health: Ashwagandha: Is it helpful for stress, anxiety, or sleep? National Institutes of Health (.gov)
- [2] Healthline: Proven Health Benefits of Ashwagandha Healthline
- [3] Isha Foundation: Ashwagandha for Mental Health: Benefits and How to Use It Isha Foundation
Movement is great for our bodies as we move into the colder months here in Australia. Keeping our body moving helps improve our energy levels, and can affect a whole range of systems in our body, including our gut, metabolism, and our mind, and can also help to build a more resilient body.
If you're looking for additional help staying active over winter, I'd love to help.
If you're looking for nutritional support, I'd also love to help.
If you're looking for some light reading, here's a few references that may be useful.
Babaei, P & Azari, HB 2022, ‘Exercise Training Improves Memory Performance in Older Adults: A Narrative Review of Evidence and Possible Mechanisms’, ProQuest, vol. 15, no. 771553. Carabotti, M, Scirocco, A, Maselli, MA & Severi, C 2015, ‘The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems’, Annals of gastroenterology, vol. 28, Hellenic Society of Gastroenterology, no. 2, pp. 203–209. Cleveland Clinic 2022, Vagus Nerve: Gastroparesis, Vagus Nerve Stimulation & Syncope, Cleveland Clinic, viewed 28 April 2024, https://my.clevelandclinic.org/health/body/22279-vagus-nerve. De Leon, A 2022, Does yoga really stimulate the vagus nerve? Here’s what the science says, livescience.com, viewed 28 April 2024, https://www.livescience.com/does-yoga-stimulate-the-vagus-nerve. Hargreaves, M & Spriet, LL 2018, ‘Exercise Metabolism: Fuels for the Fire’, Cold Spring Harbor Perspectives in Medicine, vol. 8, no. 8, p. a029744, viewed 30 March 2020, http://perspectivesinmedicine.cshlp.org/content/8/8/a029744. Koutouratsas, T, Philippou, A, Kolios, G, Koutsilieris, M & Gazouli, M 2021, ‘Role of exercise in preventing and restoring gut dysbiosis in patients with inflammatory bowel diseases: A review’, World Journal of Gastroenterology, vol. 27, no. 30, pp. 5037–5046. McGonigal, K 2020, Five Surprising Ways Exercise Changes Your Brain, Greater Good. Office of the Deputy Chief of Staff United States Army n.d., ARD: Five Dimensions of Personal Readiness, www.armyresilience.army.mil, viewed 28 April 2024, https://www.armyresilience.army.mil/ard/R2/Five-Dimensions-of-Personal-Readiness.html#:~:text=Resilience%20drives%20personal%20readiness%2C%20and. Royes, LFF 2020, ‘Cross-talk between gut and brain elicited by physical exercise’, Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, vol. 1866, no. 10, p. 165877, viewed 29 July 2022, https://www.sciencedirect.com/science/article/pii/S0925443920302258. Thyfault, JP & Bergouignan, A 2020, ‘Exercise and metabolic health: beyond skeletal muscle’, Diabetologia, vol. 63, no. 8, pp. 1464–1474. UCLA Health 2018, The Link Between Exercise and Mental Health, www.uclahealth.org, viewed 28 April 2024, https://www.uclahealth.org/news/the-link-between-exercise-and-mental-health.
How do you look after yourself when travelling? Health can be so important to allow us to enjoy our travel, whether that be for work or pleasure. In this episode, I run through a few things that I think are great for helping us to stay on track with our health while we're travelling, including nutrition, movement, and sleep.
A few things I mentioned during this episode are listed below.
- Greens supplement
- Pre and Pro-biotic.
- Nutrition pack
- Travel skincare packs
In this episode, I interview Justin Frandson, a renowned Performance Coach and the founder of Athleticism.com and EMFRock.com. With over a decade of experience in the field, Justin is a leading expert in the connection between human performance and the environment.
As a Performance Coach, Justin became interested in the impact of environmental factors on athletic performance after noticing that many of his athletes were breaking down due to the effects of wearable technology. In response to this, he looked to nature for solutions to the man-made EMF challenge.
We talk about how EMF and various environmental stressors can affect our health, sleep, the gut brain axis, and many different elements of human health.
Books mentioned:
The Invisible Rainbow, by Arthur Firstenburg.
Justin also mentions his MCT supplement and Grounding Bags, both of which are available online at these links.
For other supplements, I also use and recommend the Arbonne nutrition range.
Confession time: Did your healthy routine go the way of the holiday decorations? We've all been there. The post-holiday slump is real, but before you drown your guilt in leftover cookies, let's shift the narrative. Instead of seeing January as a pressure cooker for drastic transformations, let's focus on mindset shifts that make sustainable change feel less like a battle and more like a beautiful waltz with your well-being.
So, forget the January pressure cooker. Let’s reimagine resolutions as a journey of rediscovery, fueled by a positive mindset and small, joyful steps. With kindness, curiosity, and a dash of glitter, you’ll be waltzing towards a healthier, happier you in no time with these tips for mastering our mindset for healthy habits. Remember, this isn’t just about January; it’s about making choices that nourish your whole year. If you’re looking for 30 days to new habits, with accountability, why not jump on our 30 day program, or jump on my nutrition program?
Now, tell us in the comments: What small, joyful steps will you take towards your healthiest self in 2024? Let’s support each other on this journey!
Also available on the blog.
Are healthy habits something that's on your list for January? If so, a month can be a great time to start your year off on the right foot. Many people think that 30 days is needed to form a habit, but that's not always true, it may be more or less, but ultimately it's a nice little block of time that we can use to our advantage, as the year is neatly stacked into months. Community is also a big thing with creating new habits, and I'd love to have you on board with my community in January, or whenever you're listening to this, to help create some really healthy habits.
Nutrition and supplements: https://www.arbonne.com/au/en/arb/sarahdowersgdbeauty/shop-all/nutrition/30-days-to-healthy-living/c/30DaysToHealthyLiving
I often get asked what the connection is between health and exercise and the skin. As a lot of you would know, I offer health and wellness coaching and personal training, as well as makeup and beauty services. A lot of people don't get that these things are connected. I definitely think they are connected, and in this solo episode, I'm diving into some of the connections between these two areas. Come with me, as we uncover the connection between exercise and moving our body and skin health.
I've included a few references below for those that would like to delve into this in more detail:
- Costello, R.B. et al. (2016). The Skin Microbiome: A Focus on Pathogens and Their Association with Skin Disease. PLOS Pathogens, 12(11), e1005633.
- Pappas, A. (2009). The relationship of diet and acne: A review. Dermato-Endocrinology, 1(5), 262-267.
- Phillips, T. (2017). Skin Health: A Hidden Benefit of Exercise. ACSM's Health & Fitness Journal, 21(6), 31-35.
- Farage, M.A. et al. (2009). Intrinsic and extrinsic factors in skin ageing: A review. International Journal of Cosmetic Science, 30(2), 87-95.
- Kligman, L.H. (1996). The hairless mouse model for photoaging. Clinical and Experimental Dermatology, 21(5), 330-333.
looking
support
Carley Weissert is a women's health and empowerment coach based in Pittsburgh, Pennsylvania. She helps women really land in their own truth and power.
Hi! I’m Carley, a self-proclaimed growth seeker, hype-girl, and empowerment coach helping women like you create lives you just can’t get enough of.
I’m the woman who stands with you at the edge of the pool, jumps in first to show you the water actually feels fucking amazing after the shock of it wears off, and then cheers you on until you’re ready to dive in yourself.
I’m the woman who’s walking next to you on a path so dark you can’t see, holding your hand in one of mine and a flashlight in the other, shining light so you can see just enough to make out the next right step.
I’m the woman committed to guiding you to your own personal truth, helping you lift the heavy shit that’s piled on top of it, dig through dusty boxes. of bullshit, and bring that juicy, sparkly, magnetic version of you out into the light where she belongs.
Using a unique blend of both somatic and mindset techniques and tools, I'm here to help you stop abandoning yourself, find your voice, and start living your truth, whatever that is. I trust fully that YOU know what's best for you--I simply give you the space, time, and attention to discover it.If you’re ready to listen to your whispers and start to create a life you can’t get enough of, let’s connect. Schedule a complimentary connection call with me to see if coaching is right for you!
https://bit.ly/complimentaryconnectioncall
If you want more, Carley can be contacted online at her website: carleyweissert.com or on Instagram. She has a group program coming up at the time of recording, for women who want more, so if you want more, this would be well worth checking out.
If you've got any questions or you'd like to know more about empowerment, please reach out to either myself or Carley.
Lyndi is an Empowerment Coach who lives in an incredible little mountain town in BC, Canada. She has been there for the last ten years and lives with her partner and two rescue pups (an old gal and a young guy), in a community filled with so much passion and heart and a true sense of community. Things like snowmobiling, snowboarding, mountain biking, outdoor adventures and lake side camping are basically at her back door.
After spending the bigger half of the last decade working three jobs; serving, teaching yoga and managing a yoga studio, she started to be unable to shake the dull, exhausted and even resentful feelings that came with being over committed, tired and burnt out.
Over the past few years, Lyndi's personal healing tool kit has expanded beyond yoga and adventure. As she set out to make some significant steps in her own healing journey, she brought more focus to somatics with things such as EFT tapping & breathwork techniques. In short, it changed her life.
As the impact grew in her own life, so did the desire to share what she was learning and experiencing. She is now on a mission to teach and hold space for others to use tools and practices that help them find the answers within to create an intentionally aligned and beautiful life.
It's all about amplifying the little things - because, let’s be real - they are the big things!
You can find Lyndi on Instagram: @lyndi.connected
In this episode, I chat with Michelle Larson, who is a holistic practitioner, and energy healer based in Minnesota, USA. Michelle is an Intuitive Healer & Holistic Practitioner who specializes in customized care for families & pets. Using her unique process she guides her clients into alignment with their higher self and greater purpose. Michelle’s clients experience deep layers of spiritual and physical healing.
We talk about all things energy levels, muscle health, clean skincare and clean products, and keeping your body healthy, keeping your mind and emotions healthy. I know many of us, myself included, who have science backgrounds have been a bit skeptical about energy healing and similar things. However, I've noticed that quite a few of the things that practitioners such as Michelle work on, do have a basis around things like the Gut Brain Axis, which I spoke about in one of my earlier podcasts. Michelle also helps people detox their bodies and look at clean alternatives using a good, better, best philosophy, which is something close to my own heart, with the clean skincare range that I use and recommend to my clients.
Books we mentioned: Louise Hay: Heal Your Body, and Louise Hay: Heal Your Mind.
Instagram: @michellemarielarson
Connection and relationships are so vital for our wellbeing, and I wanted to dive more into this topic, as it has such a massive impact in our lives. In this episode of the podcast, I interview Caitlin Lili, a relationship coach, certified breathwork facilitator, and mom of 2 based in Los Angeles. In Caitlin's own words: "I teach women + couples how to communicate vulnerably so they can experience deeper connection and sex that goes from “do we have to?” to “WHEN CAN WE?!”Why? Because I got married at 22 and divorced 10 years later. My marriage was filled with the silent treatment for weeks on end, an utter inability to say what I wanted in bed (or anywhere), and deer-in-headlights when it came to vulnerable expression. After we divorced, I decided "I can't do relationships that way ever again"!!Just a few weeks after our separation in 2019, I dove deep into my own personal development. I have invested tens of thousands of dollars and countless hours working on myself so that I can hold anything you bring.Sex, intimacy, and communication are now my favorite things of all time to work on with my clients! I offer 1:1 coaching for:-Couples who have a desire to deepen their connection, intimacy, learn new communication tools, work on setting loving boundaries in their relationship, and go from “do we have to” to “WHEN CAN WE” sex!-Women who are coupled and want support with the all of the above but would like to do this work solo-Single women who are actively dating and desire support around communication, dating and entering new, healthy relationshipsI have supported dozens of women in creating radically different relationship dynamics where they (and their partner) feels heard, loved, understood, turned on, and met!I am a master space holder who will meet you with the utmost amount of love and approval. I guarantee you will experience deep transformation in my field.I can’t wait to connect with you!".And just for listeners of the Strong, Healthy, and Glowing podcast, Caitlin is offering $200 off her group program, "Done Dating", using code SGDBEAUTY at https://caitlinlili.my.canva.site/donedatingYou can also connect with Caitlin on Instagram: https://instagram.com/iamcaitlinlili#relationships #wellbeing #datingcoach #dating #healthyrelationships
If you don't get sufficient nutrition, your body may experience a range of adverse effects. Proper nutrition is essential for maintaining overall health and supporting the body's various functions. Insufficient nutrition can be lack of sufficient nutrients in your diet, or simply not eating enough. In this episode, we discuss a range of effects in all areas of the body.
If you've got any questions, or would like a referral to a nutritionist, please reach out, I'd love to help.
When it comes to physical fitness and athletic performance, it's no secret that genetics play a significant role. Our unique genetic makeup can influence various aspects of exercise, including our response to training, endurance capacity, muscle composition, and risk of certain injuries.
If you'd like more, don't forget to check out our website, www.sgdbodybeauty.com
References:
- Bouchard, C. (2012). Genomic predictors of trainability. Experimental Physiology, 97(3), 347-352.
- Lucia, A. et al. (2006). ACTN3 genotype in professional endurance cyclists. International Journal of Sports Medicine, 27(11), 880-884.
- Rankinen, T. et al. (2012). Advances in exercise, fitness, and performance genomics in 2011. Medicine & Science in Sports & Exercise, 44(5), 809-817.
- Ahmetov, I.I. et al. (2016). The ACE gene and endurance performance during the talent identification process in young endurance athletes. European Journal of Applied Physiology, 116(4), 727-737.
- Raleigh, S.M. et al. (2019). The COL5A1 gene, ultra-marathon running performance, and range of motion. International Journal of Sports Physiology and Performance, 14(5), 668-674.
- Papadimitriou, I.D. et al. (2018). The ACTN3 R577X polymorphism across three groups of elite male European athletes. PLOS ONE, 13(1), e0191985.
As the temperature drops and winter sets in, a lot of us are inclined to hibernate indoors and forgo our regular exercise routines. However, embracing the chill and engaging in outdoor physical activities during winter can provide numerous benefits for both our physical and mental well-being. In this blog post, we will explore the advantages of exercising outdoors in winter and why it is a great idea to bundle up and brave the cold.
In this episode we run through a few reasons why exercising outdoors in winter can be great.
If you're into the science, and want to read more, some of the references are below.
References:
- Kimlin, M.G. (2012). Geographic location and vitamin D synthesis. Molecular Aspects of Medicine, 29(6), 453-461.
- Church, T.S. et al. (2010). Cold exposure increases energy expenditure without inducing shivering. Medicine and Science in Sports and Exercise, 42(2), 357-364.
- Cooney, G.M. et al. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, (9), CD004366.
- Calogiuri, G. et al. (2019). Exercise in natural environments: Effects on physical and mental health outcomes. International Journal of Environmental Research and Public Health, 16(21), 4065.
- Kwan, M.Y. et al. (2019). Exploring the impact of outdoor walking group participation on depression and psychological well-being: A mixed-methods study. Scandinavian Journal of Medicine and Science in Sports, 29(4), 602-614.
This episode was recorded during a short networking event, with a very brief introduction on this topic. If you'd like to hear more from Emma, you can go back and listen to her episode as well.
A lot of us don't realise that our gut has a huge impact on our nervous system, and our brain, and vice versa. We all have something called the Enteric Nervous System. While a lot of us have heard of the Central Nervous system, which consists of the spinal cord, the brain and the nerves, the enteric nervous system is different. The enteric nervous system basically consists of the cells lining our gut. The Enteric nervous system helps to control gut functions, digestion, swallowing and similar functions. It also communicates with our brain, and is connected via the Vagus nerve. The vagus nerve is one of the superhighways of the central nervous system, and is involved in a lot of the automatic processes that go on in the body. It's also said to be affected by some of the breathing practices we do in yoga as well, which is just another way yoga can affect our health. A lot of neurotransmitters, such as serotonin, which impact our mood, are produced in the gut. These impacts could help explain some of the mood and anxiety related symptoms of issues such as irritable bowel syndrome.
Empowered with this, it really makes sense that what we eat affects so many elements of our lives. Anxiety and stress can affect inflammation triggering cytokine responses in the body, and being stressed and anxious can lead to those frown lines that a lot of us women are trying to avoid by slathering on anti-ageing skincare. Hence a good diet and looking after our gut can help our skin in more ways than one.
When we feel stressed and anxious, we often reach for so called "feel good food", which then causes more inflammation, and can upset the gut even more, and lead to a spiralling effect, and even lower energy levels, which is the exact opposite of what we want.
Want to read more?
Check out some of the articles below:
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_2
Want to get your nutrition and gut in check? Send me a message, or book in for an introductory consultation to see how I can help.
Did you know that Self Care isn't just about doing an at home facial once a month. There are so many elements that form part of self care. Here I'm sharing 7 elements that I think go into self care, and some of the things I'm doing at home.
The New Year is a prime time when a lot of people start to think about rebooting and setting up healthier habits for the new year. This can also be daunting, as you want to set yourself up for success. Sometimes breaking these habits down into smaller chunks can be key.
Did you know that creating healthier habits can be great for your mind as well as your body? Here's what one Neuroscientist thinks about this, and it's well worth the read.
If you're looking for a some healthier habits and eating better is one of them, I'm doing a 30 day program with clients, and I'd love to share this with you as well.
Here's to good health and wellness in 2023.
KJ Wong is a respected sales coach, with an interest in time management and productivity. As we come into the new year, healthy habits and less stress are on many people's minds, as we seek to set up healthier habits this year. KJ offers a few tips on stress management, and a perspective on glowing that goes against what many of us may think of when we think of glowing.
KJ can be contacted via his website: https://www.awakebyfiveam.com
Some of the time and productivity management tools which KJ mentioned:
Trello
Confluence
If you're looking for healthier habits, workouts or nutrition, I'd love to help, so please get in touch via social media, or email: info@sgdbodybeauty.com.
https://www.facebook.com/SGDbodybeauty/
https://www.linkedin.com/company/sgd-body-beauty/
https://www.youtube.com/channel/UCBOyHH__pG94GYfiDf0CdvQ?view_as=subscriber
https://www.instagram.com/sgdbodybeauty/
https://www.twitter.com/SGDbodybeauty/
https://linkin.bio/sgdbodybeauty
https://www.linkedin.com/in/sarah-dower-24228513/
The end of the year can be a stressful time for many people. So how does this affect our body? In this solo episode, I dive into a few ways stress affects our body, particularly those that are relevant at this time of year. Stress can affect our sleep, our appetite and our mental health. I also offer a few practical tips on how you can reduce your stress levels at this time of year.
Training today app: https://trainingtodayapp.com
January challenge: https://momence.com/m/42369
In this episode, I dive into all things health, wellness, and meditation with Emma Bitz, the Wellness Mentor. Emma is a Nutritionist and meditation teacher, and is passionate about helping people move towards a happy mind, healthy body, and happy life.
Emma Bitz: https://www.emmabitz.com.au
The tracking diary we spoke about during this interview is My Fitness Pal: https://www.myfitnesspal.com. My Fitness Pal also has a free account option.
If you'd like personalised coaching, you can find me online as well: www.sgdbodybeauty.com.
Strong, Healthy, and Glowing doesn't necessarily mean you need to be a stick figure, a gym junkie, or a fitness model. It can mean so many different things to different people. To me, this means looking and feeling great, taking care of your nutrition and your body in a way that works for you.
In this episode we uncover a few things that I've found have worked for me, and a few tips and tricks, that also work for a lot of my PT clients. This episode was recorded as part of a live webinar series that I did, and this is a recording of one of the short webinars.
We hope you enjoy. If you want more info, please feel free to jump on over to our website: www.sgdbodybeauty.com.