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We have a special solo episode for you with a bittersweet announcement. Nicole and Shanna will share about some exciting life updates and what that means for NoBS Wellness. And as Semisonic sings in “Closing Time” -- ‘Every new beginning comes from some other beginning’s end.’

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According to a study done in the U.K., the typical person will spend 2 years of their life hungover. Yikes!

In this episode, we talk with Hilary Sheinbaum, New York-based journalist and author of The Dry Challenge, all about giving up alcohol for a month. Hilary shares reasons why you should try a dry month challenge, tips to prepare yourself for a dry month, and how to ease back into drinking alcohol after the challenge is up.

In the “You Want Me To Do What??” section, Shanna and Nicole talk about their relationship with alcohol, what has impacted it, and their experiences with giving up alcohol during different periods of their adult lives.

Episode Recap: Interview with Hilary Sheinbaum - 2:52, “You Want Me To Do What??” section - 41:00

Highlights:

• Dry challenge: set amount of time with no alcohol done to see how alcohol affects your day-to-day life
• Some benefits of eliminating alcohol:
• • Better sleep
  • Better mood
  • Saving money
  • Lose weight
  • Better skin complexion
• Tips for doing a dry challenge:
• • Clear out the alcohol in your house
  • Tell people you are doing the dry challenge
  • Have a plan of non-drinking, social activities
  • Surround yourself with people who support you

Resources:

Where to find Hilary Sheinbaum:

• Instagram: @hilarywritesny
• Website: http://www.hilarysheinbaum.com/
• Book: The Dry Challenge

Hilary’s articles on dating while abstaining from alcohol:

Sheltering with My Boyfriend and No Booze

Dating Without Alcohol

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Not so fun fact: 73% of Americans rank finances as the number one stressor in life. While there is no quick fix when it comes to financial wellness, you can start building better habits at any time, and that’s what we are talking with Brittan Leiser, financial adviser and founder of Financially Savviher, about in this episode. Brittan breaks down the basics of financial wellness and how you can lessen your financial stress by being in control of your finances.

In the “You Want Me To Do What??” section, Nicole and Shanna talk about the importance of understanding your relationship with money.

Episode Recap: Interview with Brittan Leiser - 1:48, “You Want Me To Do What??” section - 43:12

Highlights:

• Financial wellness gives you options and flexibility
• Financial wellness basics:
• • Inventory all of your accounts
  • Create a budget
• Budgeting recommendations:
• • When it comes to budgets, the best way to budget is whatever you’ll stick to
  • Look back at the past few months of spending to understand what your spending is in different categories
  • Assess what you are spending on
  • Make a plan for the upcoming month
  • Look retroactively at your month to make adjustments for the next month
  • Build your savings goal into your budget as if it is a bill
• Give yourself grace -- it’s not all or nothing. Building good habits is better than nothing.
• Emergency savings: 3-6 months in a high yield savings account
• Savings vs Debt:
• • List all your debts, lined up by interest rate
  • If you have higher interest rates, pay down debt while putting a little money into savings
• Investing: fund your future self via an IRA and an employer sponsored retirement account (such as a 401k)
• When investing, think about:
• • Minimizing costs
  • Diversifying what industries and companies you invest in
  • The level of risk you can take (the closer to retirement, the more conservative you want to be)
• Top Tips for Gaining Control over Your Finances
• • Create a budget and be in control of it
  • Have an inventory of your debt and bills
  • Invest early and often
• Book recommendations:
• • Smart Women Finish Rich by David Bach
  • Rich Dad Poor Dad by Robert Kiyosaki

Resources:

Where to find Brittan Leiser:

• Instagram: @financially.savviher
• Website: https://financiallysavviher.com/

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We welcome back Melissa Farran, a board certified and licensed Five-Element Acupuncturist, to dive deep into the summer element of Fire for this episode. She explains how the element shows up in people, how to know when it’s in and out of balance and how to bring it back into balance. Melissa shares simple and practical tips on how to enjoy and stay healthy during the summer.

In the “You Want Me To Do What??” section, Shanna highlights the importance of listening to what your body craves, whether it be food, exercise, rest or time outdoors. Nicole talks about how the conversation with Melissa helped her better understand the advice she’s been getting from her Traditional Chinese Medicine Acupuncturist.

Episode Recap: Interview with Melissa Farran - 1:38, “You Want Me To Do What??” section - 49:24

Highlights:

• The five elements of Chinese medicine/acupuncture:
• • Water (element for winter)
  • Wood (element for spring)
  • Fire (element for summer)
  • Earth (element for late summer/harvest season)
  • Metal (element for fall)
• All elements found in nature can be found in people
• Fire shows up in someone as:
• • Color - red or ashy, especially next to the eyes
  • Sound - laughter
  • Odor - burnt smell
  • Emotion - joy or lack of joy
  • Taste - bitter
• The fire element can be out of balance by being too little or too much
• Fire relates to circulation
• • Always cold - might mean your fire element is out of balance, too little fire
• Communication is part of the fire element:
• • It’s important to share your thoughts and feelings, especially with family and friends
  • It’s important to be witnessed and to witness others
• Anxiety, depression and trouble sleeping can be associated with the fire element being out of balance within someone
• Balancing the fire element:
• • Using boundaries
  • Finding things to do that are social
  • Hydrating - drink plenty of water, especially during summer
  • Eating cooling foods, such as melon, dark leafy greens, green tea, cucumber
  • Eating lighter foods
  • Eating bitter foods (dark chocolate, coffee, asparagus, citrus foods) and blood building foods (ginseng, beets, berries, cherries)
  • Rising with the sun, getting outside, and being active
  • Going for a walk with a friend
  • Spending time by or in the water
  • Getting outside and being barefoot
• Top 3 Tips for Staying Healthy During the Summer:
• • Exercise
  • Get outside and connect with friends
  • Stay hydrated and eat cooling foods

Resources:

Where to find Melissa Farran:

• Instagram: @melissafarran
• Website: https://www.melissafarran.com/

Five-Element Acupuncture episode with Melissa Farran: https://www.nobswellnesspodcast.com/episode-58

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If you’ve been confused about why or how to use crystals (or gemstones), we are breaking it all down in this episode. We learn from Pam and Andy, the spiritual artists and creators behind The Indigo Sanctuary, all about gemstones. They give us a beginner’s course in the history behind using crystals in spiritual and healing practices, some of the common gemstones that are sought after for their energetics, and ways to incorporate them in your well-being practices. Pam and Andy also detail out why and how to cleanse and recharge crystals. And they provide plenty of tips for beginners.

In the “You Want Me To Do What??” section, Nicole shares her excitement for adding gemstones as another tool in her well-being toolkit.

Episode Recap: Interview with Pam & Andy - 2:15, “You Want Me To Do What??” section - 47:03

Highlights:

• Common gemstones that are sought after for their
• • Smoky Quartz/Bloodstone/Red Jasper – rooting/grounding stones to help with dispelling negative energy
  • Rose Quartz – the “love” stone; helps you connect to a higher power
  • Clear Quartz – amplifies energy
  • Lepidolite – high lithium content; calming
  • Selenite – good for clearing energy
  • Bandit onyx – good for grounding and courage
• You can strengthen your intuition with crystals
• When you hold a crystal, do a few moments of deep breathing to connect into the energy of the crystal
• Gemstones sense, absorb and transmit energy
• Tips for using crystals:
• • Hold it in your hand and say an affirmation
  • Wearing it in jewelry
  • Make sure to clear the energy of the crystals – if it is in jewelry, clear the energy after each wear
  • You can also use the chakra system to figure out a stone that will support where you need to balance your chakras
• Clearing energy of your gemstones:
• • If you bring a new gemstone into your life, you should clear it as soon as possible
  • Cleanse & recharge gemstones through sound (think Tibetan singing bowls), putting crystal where they are exposed to light of the full moon or new moon OR sunlight, put in the earth for 24 hours, sea salt bath, and selenite
• Top Tips for Incorporating Gemstones in Your Life:
• • Cleanse and recharge your gemstones after getting them
  • Pick a few gemstones to start – for sure start with a grounding crystal – and stick with those to start to build the practice
  • Set an affirmation for each crystal
  • Breath deeply when first starting to use the crystal
  • Go out into nature and find your own gemstones

Resources:

Where to find Pam & Andy:

• Website: www.theindigosanctuary.com
• Instagram: @theindigosanctuary
• YouTube: https://youtu.be/29YAkVB1ddg https://youtu.be/p3QszwCvwjg
• Email: theindigosanctuary@gmail.com

The Book of Stones by Robert Simmons and Naisha Ahsian

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“You need to promote health if you want to be well.” - Esosa Edosomwan

No matter how hard we may fight it or try to ignore it, aging is going to happen. But that doesn’t mean that we can’t feel great and look younger than we are while we age. In this episode, we talk with Certified Nutrition Specialist and Behavioral Coach Esosa Edosomwan all about agelessness, a term she uses to describe the process of aging in a healthy way that transcends the idea of anti-aging. Esosa shares the truly holistic approach she takes towards health and well-being and how she guides her clients on finding the routines and rituals that support their health and wellness. We also talk about how resilience factors into your health and longevity.

In the “You Want Me To Do What??” section, Nicole and Shanna discuss the idea Esosa introduced of having a lifestyle that supports less stress on the body rather than managing stress, which is what so many of us practice. They also talk about the fact that you can reduce toxins in your life, but there is no way to avoid them so you definitely need to support elimination in the body.

Episode Recap: Interview with Esosa Edosomwan - 2:42, “You Want Me To Do What??” section - 49:51

Highlights:

• Agelessness is not about anti-aging
• Factors affecting aging:
• • Diet
  • Elimination
  • Lifestyle
• The key to agelessness is finding routines and rituals that support your health and wellness
• Slow aging by eliminating toxins and creating healthy daily habits
• The body naturally detoxifies so it’s important to support the body’s ability to eliminate efficiently
• Find a diet and lifestyle that supports less stress on the body
• Bioindividuality is king -- know yourself and don’t rely on google to find the right diet, exercise, and lifestyle that suits you
• Lifestyle can trump your genes
• Resilience - how fast your body is equipped to bounce back
• Building resilience goes back to your daily habits
• Esosa’s Top 3 Tips for Agelessness:
• • Find what diet works for your body and stick with it
  • Move your body regularly
  • Reduce your stress

Resources:

Where to find Esosa Edosomwan:

• Website: https://www.therawgirl.com/
• Instagram: @therawgirl
• Staying Ageless University: https://www.stayingagelessuniversity.com/
• Podcast: Staying Ageless

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Would you believe us if we told you that you could do a complete yoga practice, including mantra, meditation, movement, and breathwork, in three minutes? That’s one of the benefits of Kundalini Yoga that we learn about (and so much more) in our discussion with Kundalini yoga teacher, Shakti Sita. Shakti Sita helps lay a solid foundation for understanding Kundalini Yoga - where the tradition comes from, what to expect in a class, how you can practice it on your own, what the benefits are, and why you might want to try it. She shares how she found Kundalini Yoga (or how it found her) after suffering from chronic Epstein Barr and debilitating fatigue and anxiety. We also talk about living an authentic life.

In the “You Want Me To Do What??” section, Shanna shares about taking a Kundalini Yoga class with Shakti Sita and why she recommends everyone give it a try.

Episode Recap: Interview with Shakti Sita - 2:17, “You Want Me To Do What??” section - 1:00:29

Highlights:

• Everyone has Kundalini energy -- it is your innate power that is stored at the base of your spine that naturally rises throughout your lifetime
• It’s challenging to become a new person, but there is a high cost to not becoming a new person...so just become a new person
• Kundalini Yoga is the head of all the yogas and a complete system of yoga
• Almost every kriya (practice) includes four things:
• • Mantra
  • Meditation
  • Yoga
  • Breathwork
• Kundalini Yoga works all 10 bodies:
• • Soul
  • Negative mind
  • Positive mind
  • Neutral mind
  • Physical
  • Arc line
  • Aura
  • Pranic
  • Subtle
  • Radiant
• A complete Kundalini kriya can be completed in 3 minutes
• Kundalini yoga classes can be 60-90 minutes long, consisting of:
• • Lecture
  • Mantra: a mantra to tune in and protection mantra(s)
  • Kriya
  • Gong relaxation
  • Meditation
• Kundalini Yoga helps to strengthen the nervous system
• Research on Kirtan Kriya shows that it helps improve individuals experiencing cognitive decline, including Alzheimer’s and Parkinson’s patients
• Shakti Sita’s Top 3 Tips for Living an Authentic Life:
• • Set the intention that you are willing and wanting to change
  • Pray and look for mentors and teachers for the path you are on
  • Recommit daily to your own bravery and choice

Resources:

Where to find Shakti Sita Kaur:

• Website: https://thepallas.com/
• Instagram: @shakti_sita_
• YouTube: The Pallas x Shakti Sita

Fist of Anger kriya: https://youtu.be/wKoF2ktHsBE

White Sun mantra music: https://www.whitesun.com/

Kundalini yoga tune in mantra: https://youtu.be/7b3uFK01-u4

Sarbang Dande kriya: https://youtu.be/SkqrjU0ku2Y

Yogi Bhajan Library of Teachings: https://www.libraryofteachings.com/

Research on Kirtan Kriya: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540331/

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Feng Shui is more than just about designing your home. It’s a manifesting method that uses both tangible and energetic elements that can help you create the life you deserve. In this episode, we learn the foundational principles of feng shui and how to apply them from Kristina Hollinger, a certified feng shui consultant. Kristina explains her three step process and gives lots of other applicable tips for trying out feng shui in your life and home.

In the “You Want Me To Do What??” section, Shanna talks about initially feeling overwhelmed with the feng shui principles, but how she broke it down to her two favorite concepts: energy clearing and decluttering with intention. Nicole shares about trying out the red arrow wealth adjustment, and the things that manifested shortly after her trying it out.

Episode Recap: Interview with Kristina Hollinger - 1:24, “You Want Me To Do What??” section - 48.17

Highlights:

• Feng Shui is a tangible way to tackle life’s problems
• Feng Shui has transcendental cures and mundane cures:
• • Transcendental: things you can do in your space to change the energy to align with your desires
  • Mundane: physical things you do in your home that are visible
• No matter what school of feng shui you follow, it’s all about your intentions
• First start with the bagua map, a nine square grid that divides your home into the nine areas of your life
• Start with your front door because that is where opportunities, prosperity and abundance enters your home
• The bagua map can be applied to any space, not just your home
• The five elements in feng shui are wood, water, fire, earth and metal
• Decluttering and cleaning is a fundamental step in feng shui
• Space clearing with sound and/or sacred plants (ie. sage, palo santo) helps move stagnant energy
• Declutter tips:
• • Move or get rid of 27 things
  • Put clothes that you might want to get rid of in a bag and off to the side for 2-3 weeks, then get rid of them if you don’t use them
  • If you are struggling with letting go of certain items, think of what the story is behind the items to see if that helps you with letting them go
• When you say no to something, you are opening up to other possibilities
• Your home is an affirmation of the life you desire
• Feng Shui is a continual practice; as your life changes, you can make changes to your environment
• Kristina’s top 3 feng shui tips:
• • Get familiar with the bagua map
  • Apply the elements
  • Clean with intention

Resources:

Where to find Kristina Hollinger:

• Website: https://kristinahollinger.com/
• Instagram: @kristina.hollinger
• Teaching from the Heart with Feng Shui by Kristina Hollinger

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If you’ve been confused by the Law of Attraction or still don’t totally understand how manifesting works, you’ll want to listen to this! If you’re skeptical that you can actually manifest what you want or that being positive impacts what you have (or don’t have) in your life, then you absolutely need to hear this! In this episode, we learn from Christy Whitman, Law of Attraction expert and New York Times bestselling author, about the importance of understanding and mastering your energy. Christy details out very simple, yet powerful, things we can all do to manifest the life we desire by working on our energy. We also learn about Christy’s new book, The Desire Factor. And we hear a little about the Quantum Council, a group of light beings that Christy channels.

In the “You Want Me To Do What??” section, Shanna and Nicole discuss what they learned from Christy that they have already been able to put into practice in their own lives and how that has affected their understanding of manifestation.

Episode Recap: Interview with Christy Whitman - 2:05, “You Want Me To Do What??” section - 57:35

Highlights:

• The Law of Attraction is a universal law dictating that what you send out energetically is what you will get back
• All energy carries a vibration that attracts other energy with the same vibration
• High vibrational energy examples: joy, love, gratitude, abundance, success
• Low vibrational energy examples: sadness, doubt, frustration, anger, disappointment, lack
• The contrast of what we don’t want will give us awareness of what we do want. The key is not to get stuck in what we don’t want
• When you feel stuck or that there is resistance to feeling into a high vibrational energy, that is split energy
• Split energy comes from past conditioning and trauma
• Having the awareness of split energy allows you to work on releasing it
• Our consciousness is made up of five aspects: our words, thoughts, emotions, actions, and perspectives
• Be aware of the energy behind the five aspects of your consciousness as that affects what you attract to you
• How you respond to something has to do with you and not the stimuli
• It takes 90 seconds to process an emotion if you know how to sit with it and release it rather than creating a story around the emotion/why you are feeling the emotion
• The release of the emotion is the important part of being able to respond rather than react to emotional triggers
• Feel the emotion, process the emotion, and bring a different emotion/energy
• Desires are growth and help us become more of who we are
• We create from our beliefs
• Christy’s Top 3 Tips for Mastering Your Energy:
• • Watch your words: our words are creative and the easiest place to start
  • Ask yourself 3 questions:
  • • What do you want?
    • Why do you want it?
    • How do you want to feel?
  • Understand that everything is energy

Resources:

Where to find Christy Whitman:

• Website: https://www.christywhitman.com/
• Instagram: @christywhitman1
• The Desire Factor: https://thedesirefactor.com/
• “Watch Your Words” - Free 30-day Program: https://www.watchyourwords.com/

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Self-care isn’t selfish. In fact, it is the very thing that can give you more energy and more passion for being able to do more and give more. This episode is all about self-care and improving your well-being so you can see the ripple effects in your life. We talk with Bret Gornick and Jason Loebig of Live Better as they share their personal stories of discovering the importance of self-care and how they now help others do the same in their lives. We also talk about decision fatigue and how you can decrease that through self-care and systems. And if you learn nothing else from this podcast, take Jason and Bret’s recommendation to try Lion’s Mane!

In the “You Want Me To Do What??” section, Nicole shares her recommendations for scheduling in time for daily self-care and for checking in with yourself to ensure you are taking care of yourself and your energy levels throughout the day. And Shanna talks about a decision detox method that she has been trying that was recommended by Marie Forleo.

Episode Recap: Interview with Bret and Jason - 1:46, “You Want Me To Do What??” section - 49:40

Highlights:

• Improving your health and well-being gives you more energy which then gives you more passion for other areas of your life
• Self-care has to be about something more than how you look
• You take care of yourself so you can give more to everyone else
• Decision fatigue refers to how you can feel worn out or find it difficult to make optimal decisions after being faced with making too many decisions
• Decrease decision fatigue with:
• • Self-care
  • Systems that decrease the amount of decisions you need to make such as prepping your meals for the week, choosing your outfits for the week, and using a calendar to keep track of and remind you of your appointments
• Top 3 Tips to Live Better:
• • Focus on your “Why” and believe in it with purpose
  • Surround yourself with like-minded people that share your values and will push you
  • It’s never over; you always can improve yourself and your situation

Resources:

Where to find Bret and Jason:

• Website: https://www.livebetterco.org/
• Instagram: @livebetterco
• Retreats: www.livebetterretreats.com

The Four Agreements by don Miguel Ruiz: https://www.miguelruiz.com/the-four-agreements

Decision Detox: https://www.marieforleo.com/2015/12/decision-detox/

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Each year 60 to 70 million people in the U.S. suffer from digestive issues with IBS ranking as one of the top diagnoses. But what exactly is irritable bowel syndrome and how is it linked to SIBO and leaky gut syndrome? We get into all of this and more in this episode with Phoebe Lapine. Phoebe tells us about her journey to reclaim her health after being diagnosed with Hashimoto’s and then having to do it all over again when she started to suffer from SIBO. She breaks down SIBO and the related gut health issues into an easy to understand primer on the topic while sharing some great tips on healing from SIBO as well as preventing gut health issues. We also talk about her new book, SIBO Made Simple.

In the “You Want Me To Do What??” section, Nicole talks about a recent experience with antibiotics that completely wiped out her gut microbiome and caused her major stomach issues for several weeks.

Episode Recap: Interview with Phoebe Lapine - 1:59, “You Want Me To Do What??” section - 43:36

Highlights:

• Gut health used to refer to the good flora in your large intestine
• IBS (irritable bowel syndrome) - research shows that a majority of IBS cases caused by SIBO
• SIBO (small intestine bacterial overgrowth) - too much bacteria too far up in your small intestine
• Leaky gut (intestinal permeability) - bacteria eats through the mucus barrier of your intestinal tight junctions, which can cause inflammation and potentially an autoimmune disease
• Risk factors for SIBO fall under three categories: biochemical abnormalities, migrating motor complex abnormalities, and structural abnormalities
• Biochemical abnormalities that can put you at risk for SIBO:
• • Low stomach acid
  • Immuno-compromised
  • Missing gallbladder/no bile salts
  • Low pancreatic enzymes
• Migrating motor complex - propulsive movement that kicks in during periods of fasting (after 90 minutes) and sweeps undigested material through the small intestine
• Risk factors affecting migrating motor complex:
• • Stress
  • Snacking
  • Hashimoto’s/other autoimmune diseases
  • Food poisoning
• Structural issues that are risk factors for SIBO:
• • Anything pressing or bearing down on intestines
  • Kink in your intestines, abdominal tumor, prior abdominal surgery that didn’t heal right
• If you think you have SIBO/gut issues, start by spending a week:
• • Start with your diet and noticing what bothers you
  • Chewing your food thoroughly
  • Not snacking, leaving 4 hours between meals for digestion
  • Cook or puree foods that might irritate you
  • Try a low FODMAP diet
• You can heal from gut health issues, but you need to drill down to your root causes, treat and then repair
• Top 3 Tips for Supporting Your Gut Health:
• • Chew your food thoroughly
  • Stomach acid is important -- support that
  • Avoid chemicals and antibiotics as much as possible AND get dirty by touching/spending time in nature

Resources:

Where to find Phoebe Lapine:

• Website: https://feedmephoebe.com/

• Instagram: @phoebelapine

• SIBO Made Simple

• The Wellness Project

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There are many ways to work with sound for healing, and we get deeper into the science of sound and how it can be used for healing. We talk with David Khan, a sound healing expert with a background in both music and science, to understand the process of unsticking stuck emotions through different frequencies. David explains how vibro-acoustical sounds, vibro-neurological sounds, and brainwave entrainment all come into play in this modality. He also shares some simple, straightforward tips on using and playing with sound to realign with your true self.

In the “You Want Me To Do What??” section, Nicole tells about her interesting experience while using one of David’s soundscapes. And Shanna talks about how she listened to the soundscape in a few different instances to maximize the effects.

Episode Recap: Interview with David Khan - 2:10, “You Want Me To Do What??” section - 53:28

Highlights:

• We experience reality as a blend of our internal and external environments
• Sound was used in ancient times for healing
• Audio Neural Stimulation is the frequency following response where the dominant frequency of the brain starts to follow an external source, like a drum or a beat
• Vibro-Acoustical Sounds - can break up the emotional tension (energy) in the body
• Vibro-Neurological Sounds - can bring your body into the theta brainwave state, which can help retrain the brain to relax
• Brainwave Entrainment - allows the brain to move into deeper brainwave states and retrains the brain to move through the different brainwave states
• Sound healing can help remove the chronic stress that you carry
• Self-healing equals frequency plus intention
• Flow state equals sufficient technique plus sufficient relaxation
• Sound healing can help with:
• • Allowing you to get out of your own way
  • Letting go of the grief you carry
  • Feeling more rested and getting better sleep
• Top 3 Tips for Better Attuning to Yourself:
• • Begin the process of making humming and guttural noises on a daily basis
  • Shaking the body/bouncing and letting sound come out of the body
  • Returning to nature and listen to the sounds

Resources:

Where to find David Khan:

• Website: www.thebladeandchalice.com
• Podcast: https://www.buzzsprout.com/1167215
• Facebook: https://www.facebook.com/thebladeandchalice

Special soundscape giveaway for listeners of NoBS Wellness Podcast:

https://www.thebladeandchalice.com/nobs

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It seems like we are constantly becoming more reliant on technology, but what does that mean for our health and well-being? This episode is all about understanding tech toxins and how to approach technology in a healthy, safe, and mindful way. We talk with August Brice, Tech Wellness Advocate and founder of TechWellness.com, about some of the not so healthy ways that technology impacts our lives and what we can do about it. August has spent over 25 years of research and discovery on this topic and makes living mindful in a digital world approachable. You don’t need to completely give up technology to thrive mentally, emotionally and physically!

In the “You Want Me To Do What??” section, Nicole and Shanna talk about how they were intimidated by this topic at first, but felt so much more educated and empowered after talking with August. Nicole shares about how she has taken steps to limit her EMF exposure. And Shanna highlights an additional tech toxin that she thinks people should be aware of: sitting too long and using poor posture, especially when on your smartphone.

Episode Recap: Interview with August Brice - 2:07 , “You Want Me To Do What??” section - 48:35

Highlights:

• Tech Toxins:
• • Addiction
  • EMF Radiation and Bluelight
  • Privacy Stealers
• There are over 2,000 peer reviewed studies that show a link between EMF radiation and certain health issues such as infertility and cancer
• Exposure to too much blue light and blue light at the wrong time of day can reduce your melatonin levels
• Blue light blocking glasses work to a degree depending on the color of the lenses and what they are coated with
• To help with eye strain, make sure to look away and into the distance from screens, especially if you are spending a lot of time looking at screens
• EMF Radiation reduction tips:
• • Reduce your proximity to EMF Radiation
  • For your phone, try to be at least 3 feet away when not using it
  • For wifi, try to be at least 40 feet away
  • Turn off your wifi at night
  • You can put your wifi in a Faraday cage
• Tips for being more mindful of your tech addiction:
• • Include an unplug period each day
  • Be aware of how much you are drawn to your phone, especially when you are away from it
• Privacy Stealers:
• • Every step you take online is tracked if you allow the default privacy settings
  • If the product is free, then you are the product
• Use a VPN (virtual private network) when online to help protect your privacy
• • August recommends Proton VPN
• Top 3 Tips for Being Mindful with Technology:
• • Take a daily unplug for perspective.
  • EMF Radiation is very real. Distance is your friend when it comes to EMF Radiation, not shields.
  • Don’t accept the default for privacy settings. Review the settings before accepting them.

Resources:

Where to find August Brice/Tech Wellness:

• Instagram: @techwellness
• Facebook: Tech Wellness
• Website: www.techwellness.com

Information on “text neck” that Shanna references: https://lytyoga.com/blog/the-truth-about-text-neck/

The Social Dilemma

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In this special solo episode, Nicole and Shanna reflect on the resiliency that they have each cultivated by building more awareness of how they coped during difficult times in their lives. They each share about the tools that have helped them when they are struggling as well as the awareness of the physical and mental signs that they need to turn to their resilience toolkit. Using the pandemic as a general frame and prompts posed by an email they received from the Ten Percent Happier podcast, Shanna and Nicole dive into how they feel in their bodies, hearts, and minds when they are going through challenging life events. They also discuss what they do to feel better during this process.

Highlights:

• Prompts used to reflect on resilience from Ten Percent Happier:
• • Check in with your body. What physical feelings are predominant? Can you try tuning into those feelings, whether they’re pleasant or not, and noticing them, like a witness? Can you remember how the body felt at different times during the past year, both high and low? Take a moment to remember and re-embody those times. And then: what tools or techniques were helpful to you?
  • Move to the level of the heart. What were some of the most difficult moments of the past year, and how did you get through them? And then, as before: what were the resources, inner and outer, that helped you get through?
  • And then, to the mind. See if you can remember how your mind felt at moments of resilience, openness, or sheer endurance. What did the mind feel like when it was brave, or loving, or fierce? Re-inhabiting these mental states can help the mind become more familiar with them.
  • Look at the transpersonal and interpersonal. Who and what really mattered to you over the pandemic? Which friends showed up, and which ones disappeared? What gave you purpose? What was hard to give up, and what was surprisingly easy?
• Take time to catalog what helped you through difficult times so you can revisit in the future
• Shanna’s Top Reflections:
• • Everything is interconnected so fill your resilience toolkit with tools targeted at mind, body and heart
  • Running (and similar activities) can help you learn how to be comfortable with the uncomfortable
  • Notice if there are times in your life when you withdraw and connect with what those reasons are
  • Explore things you are curious about as curiosity can help you through the malaise
• Nicole’s Top Reflections:
• • Listen to your body and what it’s trying to tell you (hint: physical pain or discomfort may not always indicate a physical problem -- it may be emotionally triggered)
  • Make sure to constantly check in with yourself
  • Have a list of the things that help make you feel better
  • Schedule time to take care of yourself

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If you’re looking for some advice on how to take your time management skills to the next level, look no further than this episode. We talk with Life Coach, Keysha Milana, all about planning, setting goals, and managing our time to be productive and take care of ourselves. She tells us about the idea of procrastinating on purpose as well as the importance of incorporating fun into our everyday lives.

In the “You Want Me To Do What??” section, Nicole explains why she loves the idea of using procrastination as part of time management, especially as it turns something that is typically seen as a negative into a positive tool. Shanna talks about how procrastinating on purpose has helped her when she has felt overwhelmed.

Episode Recap: Interview with Keysha Milana - 2:12 , “You Want Me To Do What??” section - 44:35

Highlights:

• Life Coaching is focused on helping someone maximize their full potential and reach their desired results. This can be done in a variety of areas of life such as money, career, spirituality, health, etc.
• When planning as part of time management, make sure to look back and assess what went well or poorly, and what you can do more of or do differently.
• Example questions to ask yourself when reviewing your past week:
• • Did you have too much on your plate?
  • Did you take time for self-care?
  • Did you get to a point of burnout from trying to do too much?
• You need to include fun stuff in your week, not just work and personal to do’s.
• Tips for including fun in your calendar:
• • Try something new to keep your day-to-day fresh and fun
  • Plan time in your calendar for fun and self-care
  • Make fun and self-care a consistent part of your routine
• Make your goals positive
• For setting realistic goals, be aware of where you are right now, what is your timeframe, and what does that mean you need to do in that timeframe to get there.
• Procrastinating on Purpose Questions:
• • Can you automate the task?
  • Can you delegate the task?
  • Do you have to do the task now?
• If you need to do a task, then prioritize when you do that task based on “due date.”
• Top Self-Care Tips:
• • Schedule self-care into your day
  • Be intentional with your self-care
  • Figure out what you do for self-care that is free to do
  • Do different types of self-care to focus on the different aspects of your health

Resources:

Where to find Keysha Milana:

• Instagram: @keyshamilana
• Website: www.keyshamilana.com
• Email: keyshamilana@gmail.com

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Dance/Movement Therapy is a psychotherapy technique that uses movement to improve an individual’s health and well-being by allowing the patient to bring awareness to the body and the effects that mental, emotional and social factors have on the physical experiences in the body. Don’t be fooled by the name, though. Dance Therapy is not about large, expressive movements or learning a dance routine as we find out from our expert and Board Certified - Dance/Movement Therapist, Jessica Knochel. In this episode, Jessica helps us to understand what Dance Therapy is, how it is helpful to individuals, and how it may be a better option for those not interested in traditional “talk therapy.” She walks us through what someone will experience in a session as she works with Nicole on her recurring shoulder pain during the interview.

In the “You Want Me To Do What??” section, Nicole and Shanna talk about their misconceptions about Dance Therapy and what they appreciate about the subtlety of the modality. Nicole gives more insight into her mini-session with Jessica from the interview and how that felt in her body.

Episode Recap: Interview with Jessica Knochel - 1:32 , “You Want Me To Do What??” section - 45:42

Highlights:

• Dance/Movement Therapy does not look like the traditional idea of dance or movement. For example, stillness is very much part of the process.
• A Dance/Movement Therapist is trained to use their body as the instrument to attune, witness and reflect what is coming up for the patient in the session.
• Dance Therapy helps a patient feel seen without needing to have the exact words to describe what they are thinking or experiencing.
• Dance Therapy is the container for the patient’s process of being present in their body and being aware of what is coming up/expressing in their body.
• Jessica finds that a majority of her patients have come to Dance/Movement Therapy when they are tired with the coping mechanisms that their bodies have relied on.
• Dance Therapists use words and questions to help inform the patient as to how they are feeling/getting into their body.
• Mirroring is a Dance Therapy technique.
• Name It to Tame It -- bring awareness to what’s going on to reduce the fear/tension around it.
• A Dance Therapist figures out how to create a safe space for the patient so the patient can feel safe to get into their bodies and feel safe in their bodies.
• It’s more socially acceptable to be in our heads and overthink than it is to trust what our bodies are telling us.

Resources:

Where to find Jessica Knochel:

• Instagram: @matriarchymovement

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The supplement industry is a $40 billion dollar industry in the U.S. with very limited regulations. On top of that, supplements seemed to be advertised at every turn, but how many of us really understand why we need supplements and which ones to take? We get into all of this and more in this episode with Courtney Bursich. Courtney is an AADP Board Certified health coach and Functional Diagnostic Nutrition Practitioner who has worked with clients for many years now on understanding their body and what supplement protocols they need. She talks with us about when supplements are appropriate to take, what to look for when buying supplements, and how to determine where to start with supplements. This is a great episode for anyone who is curious about supplements, but also intimidated.

In the “You Want Me To Do What??” section, Nicole and Shanna share about their experience over time with supplements and how they’ve honed in on what to take by doing in depth testing with their doctors. They also talk about the importance of using supplements to fill the gaps of what you may not be getting from what you eat.

Episode Recap: Interview with Courtney Bursich - 1:34 , “You Want Me To Do What??” section - 47:27

Highlights:

• Courtney’s advice on starting your wellness journey: start small, start somewhere
• Supplements on the market today have limited regulation and wide variety of quality
• Supplements should aid what you are already doing in the kitchen; you should be getting a lot of nutrients from your foods
• Over-farming can deplete the nutrients in the soil which means less nutrient dense foods
• Toxins in the body can also deplete some of your nutrient reserves
• Use supplements to fill the gaps where you aren’t getting enough
• Some estimates show that 80% of people are Vitamin D deficient
• Courtney started her own supplement line to have a quality product on the market that she could feel confident recommending. As part of that, Courtney and her team ensure that the supplements:
• • Use real, whole food sources for their ingredients
  • Test the ingredients for identity, purity, and potency
  • Test for heavy metals, microtoxins, and mold spores to eliminate them
  • Minimal processing to maximize potency
• When looking at buying supplements, do the research into the companies selling them:
• • What are the company’s values?
  • What is the company’s vetting process?
  • Does the company share the products’ certificates of analysis (COA’s)?
• You can work with a professional to do functional testing to determine deficiencies in your body.
• Courtney’s Top Three Tips for Starting to Use Supplements:
• • Take inventory of what you have and why you bought it. Do a purge of the supplements if the ingredients are questionable, the product is out of date, or you don’t know what it’s supposed to help you with
  • Write down some of the things that your body is telling you and talk with a trained professional regarding what you’re experiencing and what supplements may help you
  • Get involved in the process of knowing what you are buying

Resources:

Where to find Courtney Bursich:

• Instagram: @organic_blondie
• Website: https://www.organicblondielife.com

Where to find Plant Rx:

• Instagram: @the.plantrx
• Website: https://www.plantrxshop.com/

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“Everything you have and don’t have in your life comes down to your habits.” - Sandra Chuma

This episode is all about habits, and our guest, Sandra Chuma, brilliantly shows the power of habits while breaking down how to realistically approach them. Sandra is an entrepreneur, speaker, coach, podcast host, and award-winning documentary filmmaker. She personally knows how important habits are and has supplemented this with training to become a certified habits coach. Sandra shares with us the science and psychology behind habits as well as simple tips and tools that anyone can employ to up-level their habits.

In the “You Want Me To Do What??” section, Nicole and Shanna share their favorite tips that they learned from Sandra and how they’ve applied them in their lives.

Episode Recap: Interview with Sandra Chuma - 2:17 , “You Want Me To Do What??” section - 51:16

Highlights:

• 50% of everything you do is habit-based
• Only 8% of people who set a goal achieve their goal, and the difference comes down to habits
• Habits are behaviors that we do repeatedly without conscious thought
• Behavior is anything we do and anything we think
• 3 Components of Behavior in relationship to Habits
• • Motivation (how much or how little do we want to do the behavior)
  • Ability (how hard or easy is it to do the behavior)
  • Prompt (trigger to remind you to do the behavior)
• Celebrating yourself is crucial to creating habits
• The ABC’s of Habits
• • Anchor (the prompt/trigger to remind you to do the habit)
  • Behavior (make it easy to do the behavior that will form the habit)
  • Celebrate
• You cannot reliably rely on motivation and willpower so you need to figure out “how can I make it as easy as possible to do the behavior/habit?”
• Start small to create success motivation, which makes you want to do the thing again
• How do you make the habit small enough so it doesn’t feel overwhelming?
• 5 minute rule to stopping procrastination:
• • Set a timer for 5 minutes
  • Do as much of the thing as you can that you are putting off
  • At the end of 5 minutes, decide if you want to do more or you want to stop
• When you introduce a conscious thought into your habits, you are likely to fail
• 5 second rule for habits:
• • When you are prompted to do a habit, count down 5-4-3-2-1 and then just do the thing
• The language of the subconscious mind is emotions
• • You want to feel good about yourself and that will help you create the habit
  • Ask yourself, “What are the habits that make me feel good about myself?”
• Breaking habits follows the same methodology as creating habits, but in making it harder to do the habit you want to break. You can also replace the habit you want to break with another habit.
• Top 3 Habit Tips:
• • Start Small
  • Celebrate Immediately - right when you do the habit
  • Monitor your thoughts because thoughts are habits too

Resources:

Where to find Sandra Chuma:

• Instagram: @sandra.chuma
• Website: https://sandrachuma.com
• Facebook - https://www.facebook.com/mssandrachuma
• Worthy Instagram - https://www.instagram.com/iamworthy.co/
• Worthy Facebook – https://www.facebook.com/worthybrand.co
• Worthy Website: https://iamworthy.co/

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Essential oils aren’t just for aromatherapy use, but it can be a little intimidating on how to branch out and use them in other ways. Jodi Cohen, author of Essential Oils to Boost the Brain and Heal the Body, educates us on different safe uses of essential oils that can help your overall well-being. She talks through the ways our bodies may be out of balance and how essential oils can assist in bringing balance back. This episode is littered with practical advice on using essential oils to support your wellness journey. Jodi also shares details about her new book and why it became important for her to write it. (Spoiler alert: This book offers so much more than just essential oil recipes and uses for your health.)

In the “You Want Me To Do What??” section, Nicole clarifies that she does in fact like baths when used for relaxation purposes, which means she may try out Jodi’s Epsom salt plus essential oils bath recommendation. Shanna and Nicole also talk about some of the ways they’ve incorporated essential oils into their lives beyond just aromatherapy.

Episode Recap: Interview with Jodi Cohen - 1:59 , “You Want Me To Do What??” section - 49:45

Highlights:

• Jodi Cohen is the founder of Vibrant Blue Oils
• When using essential oils, it is important to use organic
• Jodi’s favorite essential oil recipe used to shift out of stress to calm:
• • Clove essential oil, Lime essential oil, and Fractionated coconut oil
  • Put a dab behind your ears on your mastoid bone
• When applying essential oils topically, you want to use a carrier oil:
• • Use fractionated coconut oil for faster acting
  • Use jojoba oil or castor oil for slow/time release of essential oil
• When diluting essential oils, start with one drop and see how you respond. Add drops one at a time and see how you respond.
• Five Root Causes for Why People are Out of Balance:
• • Poor sleep
  • Nervous system is constantly in fight, flight or freeze
  • Circulation is challenged
  • Low energy
  • Immune system is under or over functioning
• Five Step Process for Healing:
• • Sleep is the #1 priority
  • Shift nervous system to a parasympathetic state (rest and digest)
  • Deal with congestion in the lymphatic system, especially in the neck
  • Energy to heal
  • Immune system modulation
• Calm an anxiety or panic attack by smelling any essential oil or any citrus fruit in your left nostril while plugging your right nostril)
• Jodi’s Top Essential Oil Tips for Beginners:
• • Trust your smell. If you like the smell, start with that essential oil.
  • Lemon essential oil gets sharpie off anything.
  • Take an Epsom salt bath with this recipe: 2 cups Epsom salt, one cup baking soda, and 2-3 drops of lavender essential oil. Mix those ingredients together and then add to the bath.
• Research shows that rose essential oil turns off the olfactory receptors that smell fear. This means that smelling roses or rose essential oils can help to pull you out of the fear response.

Resources:

Where to find Jodi Cohen:

• Instagram: @vibrantblueoils
• Website: www.vibrantblueoils.com
• Email: info@vibrantblueoils.com
• Book: Essential Oils to Boost the Brain and Heal the Body
• Free chapter of the book: www.boostthebrainbook.com/gift

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Research in epigenetics shows that traumatic experiences can be genetically transmitted. This means that we all carry trauma in our systems that we don’t even realize we have because we inherited from our ancestors rather than experiencing it ourselves. In this episode, Dr. Valerie Rein, psychologist and women’s mental health expert, talks with us about the “special” kind of ancestral trauma that all women share, Patriarchy Stress Disorder (PSD). We go deep into understanding PSD in our conversations: how Dr. Valerie discovered it, why it’s important to understand, how it impacts women, and how we can start healing from it. We also talk about the importance of understanding all the types of trauma that a person can experience and how trauma tools are beneficial to have in your toolkit. Dr. Valerie leaves us with an intriguing challenge -- shift your thinking from “how much can I tolerate?” to “How Good Can It Get?”

In the “You Want Me To Do What??” section, Nicole and Shanna talk about their experience attending The Thriving Experience virtual retreat hosted by Dr. Valerie Rein. Nicole shares about her love for mind-body tools as she’s had past training in it through other trauma work that she has done. She also discusses how she loved the support from the group of 100+ attendees to the virtual retreat and the collective healing that comes from realizing that you’re not alone in dealing with trauma. Shanna explains how she initially struggled with the mind-body tools used throughout the retreat. As she explains, she already has a strong connection to the body, but her willingness to try the tools eventually allowed her to appreciate how they could, in fact, bring her into a deeper mind-body connection.

Episode Recap: Interview with Dr. Valerie Rein - 2:25 , “You Want Me To Do What??” section - 52:05

Highlights:

• Trauma: any experience that made you feel unsafe (physically or emotionally) in the fullest authentic expression that led you to creating adaptations to keep you safe
• Trauma adaptations often include disconnecting from our bodies. For example:
• • Sex: may find it difficult to orgasm or be fully connected to the physical pleasure
  • Sleep: may find it hard to fall asleep, stay asleep or wake up refreshed
  • Emotions: may not allow space to feel ALL your emotions (anger, joy, sadness, etc.)
  • Numbing emotions through food, drink, streaming shows, social media scrolling, online shopping, etc.
• Trauma tools are the same regardless of the type of trauma you’ve experienced
• You don’t need to know the “story” behind the trauma adaptations you experience in order to shift them
• Epigenetics study referenced by Dr. Valerie
• Re-Power Tool: speaks to the nervous system in the language it understands (which isn’t thinking)
• • Getting in touch with all your senses
  • Feet on the ground, feel your breath, look around to take in everything in your physical surroundings, skin to skin touch (touching your arms, cheeks, hands, etc.)
• Other trauma healing tools can be found in Dr. Valerie’s book, Patriarchy Stress Disorder, and online at https://www.drvalerie.com/book
• Collective healing is the most successful for collective trauma like Patriarchy Stress Disorder
• Top Tips for Healing Trauma:
• • Know that if you are human, you have trauma. And there is nothing wrong with you.
  • Safety is needed to heal trauma
  • • Internal (in your nervous system)
    • External (supportive community)
  • Work with a qualified, trained professional to support your trauma healing

Resources:

Where to find Dr. Valerie Rein:

• Instagram: @drvalerierein
• Hashtag: #patriarchystressdisorder
• Website: www.drvalerie.com
• Book: Patriarchy Stress Disorder

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Did you know that the air inside our homes can be more polluted than the outside air? And you don’t have to live in a home with a smoker for this to be true. In this enlightening conversation with Kelly Love, co-founder of Branch Basics, we learn about the toxins polluting our homes and affecting our health as well as ways to start making the shift to non-toxic living. Kelly shares a lot of useful information on the common household products that are wrecking the most toxic havoc in our homes, and you may be surprised to know that those are cleaning products and synthetic fragrances found in air fresheners and candles. Even more important, she gives us an easy guide into how you can move away from toxins without having to completely change your life overnight. Kelly also tells us the powerful stories behind why Branch Basics was created and how they can help you in your non-toxic journey through a plethora of info on their website and non-toxic cleaning products that they developed through rigorous research and testing.

In the “You Want Me To Do What??” section, Shanna reviews the Branch Basics products and explains why they are such a simple, yet powerful step towards removing toxins from your lifestyle. Nicole talks about her plans to steadily incorporate more non-toxic things in her life by adding Branch Basics cleaning products, getting a clothes line, and maybe even composting.

Episode Recap: Interview with Kelly Love - 2:18, “You Want Me To Do What??” section - 46:00

Highlights:

• Branch Basics has three co-founders who became passionate about clean, non-toxic living after having personal experiences with the effects of removing toxins from their lives and the their families lives:
• • Marilee Nelson is a Board Certified Nutritionist, Certified Building-Biologist, and Building Materials Specialist. She showed the other two co-founders the benefits of clean living.
  • Allison Evans is the niece of Marilee and experienced the healing benefits of clean living from her Aunt Marilee after suffering from debilitating illnesses.
  • Kelly Love is friend’s with Allison and joined her at her Aunt Marilee’s during her summer of healing in college.
• Branch Basics was born of the desire to “get Marilee’s brain on the internet.”
• When it comes to common ailments like headaches, before grabbing for some aspirin, stop to ask yourself what you’ve been exposed to recently to see what may have triggered it.
• Start with the removal of harmful chemicals.
• Toss these toxins first:
• • Pesticides
  • Cleaning products that don’t have an ingredient list or have a caution warning
  • Synthetic fragrances
• The word fragrance on an ingredient list looks innocent, but can have over 300 chemicals proven to be harmful to health.
• Tips for Moving Towards a Non-toxic Lifestyle:
• • Non-negotiable - get rid of pesticides
  • For cleaning products that aren’t non-toxic that you want to use, store them in an airtight sterilite container, preferable outside.
  • If you are using cleaning products that aren’t non-toxic, only use them when you NEED them with good ventilation
• Air quality is impacted by chemicals in cleaning products even when they aren’t being used as the volatile and semi-volatile organic compounds are constantly emitting from the products.
• Get rid of air fresheners and candles with synthetic fragrances.
• If diffusing essential oils, get organic products that aren’t processed with solvents.
• Open the windows for at least 10 minutes every day to help with your indoor air quality.
• Put your phone on airplane mode and turn off your wifi every night.
• Mindset is important on this journey to non-toxic living. Don’t operate from being scared because that creates stress in the body, which isn’t healthy. Instead, focus on this as an opportunity to help improve the well-being of yourself and your family.

Resources:

Where to find Branch Basics:

• Instagram: @branchbasics
• Website: www.branchbasics.com

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You don’t need to have a ‘green thumb’ to take care of plants, especially if plants are part of your self care routine. As Niyya Tenee of The Bloom Journey says, “When you decide you want to keep a plant, you can keep a plant.” So what does plant care actually have to do with self care? This is what we dive into with our guest, Niyya. She walks us through her plant care journey, which started with her simply wanting plants even though she usually killed them. From her first few plants to the veritable in-home jungle she now basks in, we learn about how she’s found a connection with plants that goes beyond the ‘how-to’ tips of keeping plants alive. She describes how her plants are a “botanical mood ring” that help to remind her to take time for herself and take care of herself. While Niyya gives us some plant care tips, we spend most of the conversation getting to understand the deeper emotional benefits and personal growth you can experience by taking care of plants.

In the “You Want Me To Do What??” section, Nicole shares about her love for gardening in the spring and summer and how that has become a big part of her “me-time.” She also talks about her takeaways from our conversation with Niyya and realizes that she wants to bring plants into home so she can have a year-round connection to nature through plant care. Shanna gives us insight into why she has a few indoor plants and why she’s wanting to move so that she can have more.

Episode Recap: Interview with Niyya Tenee - 2:07, “You Want Me To Do What??” section - 56:25

Highlights:

• Niyya decided to try taking care of plants because she wanted to make her home a sanctuary for herself and her kids.
• Plants “speak” to you through their appearance (eg. drooping leaves, yellowing or browning leaves, growth of new shoots).
• One benefit Niyya describes is the comfort of consistency of plants within a constantly changing world.
• When you decide you want to keep a plant, you can keep a plant because you take the time to learn what each plant needs.
• When you care for something, you form a connection. This includes plants.
• Tips for Newbies to Plant Care:
• • Sometimes plants die, and it’s not your fault.
  • It’s ok to take the plunge without doing all the research before purchasing.
  • Be kind to yourself through the process.
  • Buy cheap plants when you are starting out.
  • Join a plant community online -- plant people love to talk about plants and answer questions
• Niyya started her online presence known as @thebloomjourney to create a community and share joy through her love of plant care
• • The motto for The Bloom Journey - Personal Growth Inspired by Plants
  • Niyya shares plant care tips and helps troubleshoot plant issues
  • Niyya spreads joy through her weekly “Tea with Plants” on Tuesdays with her alter ego London Lily
  • Niyya shares the journeys and stories of others regularly on her platform, including on Wednesdays with “Self Care Through Plant Care.”
• Niyya’s Top Self Care Tips:
• • Take time for yourself - whatever that looks like
  • Forgive yourself for whatever you need to forgive yourself for
  • Act like you believe in yourself, even if you don’t

Resources:

Where to find Niyya Tenee:

• Instagram: @thebloomjourney

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Spoiler Alert: Dry needling is not acupuncture performed by Physical Therapists. Thanks to this conversation with Danielle Colvin, PT,DPT,OCS, we learn exactly what functional dry needling is, why and when it is used in physical therapy treatment, and what to expect as a patient. We also spend some time in understanding orthopedic physical therapy and how beneficial that can be for people, whether or not dry needling is used. Danielle finishes off the discussion by providing her top tips for staying healthy, active, and mobile in your body -- you definitely want to hear those.

Episode Recap: Interview with Danielle Colvin - 1:59, “You Want Me To Do What??” section - 37:50

Highlights:

• An orthopedic physical therapist treats conditions and issues relating to muscles, bones, ligaments, tendons, connective tissues, and nerves
• Functional dry needling is a non-pharmacological intervention used to reduce inflammation and increase function
• Dry needling evolved from examining outcomes from injection-based procedures commonly used for reducing pain. Research showed that the needle itself created the change in the body, not the fluid being injected.
• Needles used in dry needling is a monofilament needle meaning that it is much thinner than a hypodermic needle (the needles used for injections)
• Dry needling is typically done in addition to other physical therapy treatments
• Needles go in deeper than acupuncture needles as they are going into the muscle belly and fibers
• The physical therapist is always watching how the body is responding to the needles so they are not going to leave needles in long
• Needles vary in length from 30mm to 130mm, depending on what the treatment is targeting
• Becoming certified to do dry needling requires continuing education coursework that is offered in three levels
• Danielle’s Top 3 Tips for Staying Active & Healthy:
• • Prevent injury through:
  • • Hydration
    • Sleep
    • Warm-up/Cool downs with workouts
    • Engaging the core/doing core work prior to a workout
  • Don’t ignore dysfunction in how you move
  • Respect your pain - treat it, manage it, and don’t think yourself into more pain by stressing about it

Resources:

Where to find more information on Physical Therapy & Dry Needling:

• Physical Therapy: https://www.choosept.com/
• Dry Needling: https://www.choosept.com/dryneedling
• Danielle Colvin’s email: dcolvin@myhorizonhealth.org

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In this special solo episode, Nicole and Shanna talk about their love for sugar, why Shanna decided she needed to go on a sugar detox, and what really is so bad about consuming so much added sugar. We also hear a clip that didn’t make it into Episode 49: Eating for a Longer, Healthier Life, in which Jennifer Maynard shares some of the science behind sugar addiction and how to cut out added sugars from your diet. (Spoiler alert: this conversation with Jennifer Maynard kick-started Shanna’s interest in wanting to do a sugar detox.) We also hear from Nicole as to why she didn’t join in on the sugar detox, but how she has been made more aware of the added sugars in what she and her kids eat. Shanna gives some insight into what to expect if you do a sugar detox and her top tips to prepare you for one.

Highlights:

• Studies have shown that sugar addiction resembles opiate addiction
• Studies have also shown that rats prefer sugar over cocaine, even for those rats dependent on cocaine
• Sugar in fruit acts differently in the body than added sugar because of the other dietary components of fruit (fiber, flavenols, antioxidants, etc.)
• Besides negative consequences of obesity, type 2 diabetes, heart disease, and stroke, overconsumption of added sugar can affect your memory and cause other cognitive impairments
• Refined sugar is also known to cause inflammation in the body. Chronic inflammation is the cause of disease
• Things like maple syrup, honey, coconut sugar, and other “healthy” sugars, are only marginally better for you than refined sugar and high fructose corn syrup when considering the effect it has on your body.
• Jennifer Maynard highlights the following points:
• • Sugar is 6-8 times more addictive than cocaine
  • It takes 3 weeks for you to kick sugar cravings
  • If you crave sugar, try drinking a big glass of water before eating a sweet treat
  • Don’t eat dessert before dinner. Eat a meal and let it settle before having dessert as you often may not want it.
• Shanna’s Top 3 Tips for Those Looking to Do a Sugar Detox:
• • Do a 30 day detox to get over physical cravings, gain awareness around all the foods that contain added sugars, and find new recipes and foods that you like that avoid added sugars.
  • Get rid of all the processed foods with added sugars from your house before starting the detox.
  • Have drinks on hand that you like that do not have added sugars, natural sweeteners or artificial sweeteners in them.

Resources:

Sugar research and studies: https://www.bioscience.org/2018/v23/af/4704/fulltext.htm

Jennifer Maynard’s company: https://nutritionforlongevity.com/

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Most of us have plans and a vision of what we want the major facets of our lives to be, including our careers, our families, and our financial futures (hello early retirement!). But do you have a wellness vision? We talk with Renee Coakley, certified health coach and entrepreneur, about what a wellness vision is and why that’s so important to your health and your all-around lifestyle. In breaking that down, she guides us through how practicality and routine are key factors to focus on when it comes to well-being. Renee also shares the concept of making everyday wellness a luxurious experience, which includes what we drink. Her eBook, “Sips for the Soul,” is a fantastic place to start if you want to bring a little luxury into your life with holistic drink recipes.

In the “You Want Me To Do What??” section, Nicole and Shanna talk about how fun the idea of a wellness vision is and that wellness can be fun. Shanna shares about her experience going through a year-long health coaching certification and how that has shaped the importance of wellness in her life. Finally, Nicole and Shanna highlight the well-being tips that they learned from Renee and will be incorporating in their lives.

Episode Recap: Interview with Renee Coakley - 2:10, “You Want Me To Do What??” section - 45:45

Highlights:

• A holistic health coach is someone that works with you on your well-being through your lifestyle, from nutrition to your movement practices to your relationships and beyond. Wellness and health is seen as the sum of all of your parts not just what you eat or how much you exercise.
• Both Renee and Shanna completed their health coaching training and certification through the Institute of Integrative Nutrition
• With her coaching clients, Renee focuses on:
• • Creating a wellness vision
  • Taking an anti-diet approach to eating
  • Finding what is practical in each individual’s life when it comes to achieving their wellness vision
• What is a wellness vision? Consider:
• • What do you see and desire for yourself
  • How do you want to take care of yourself?
  • How do you want to obtain well-being in your life?
  • Why is wellness important to you?
• When taking a practical approach:
• • What is realistic?
  • What is your focus? (Don’t try to do everything)
  • What are your barriers and how can you remove them?
• To create a routine surrounding wellness, find ways to make it easier to commit to the new habit and start small with what you will do and build from there.
• Renee’s Top Three Wellness Tips:
• • Take your vitamins (if you don’t know what supplements you need, go to your doctor to get your blood tests done to find out what you need)
  • Drink enough water consistently
  • Create a routine that works for you

Resources:

Where to find Renee Coakley:

• Instagram: @HeyReneeAshley
• Website: https://www.heyreneeashley.com/
• Youtube: https://www.youtube.com/channel/UCnZUsfry1Li7fw1Sz0Fz46A

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Intrigued by the idea of the energetic body and how an age-old practice like acupuncture can move energy? But not so sure about the idea of having a bunch of needles stuck in you? Five-Element Acupuncture might just be for you! In this episode, we learn all about Five-Element Acupuncture from Melissa Farran, a board certified and licensed Acupuncturist. She walks us through this healing modality that is rooted in nature and natural law and is believed to be the most ancient practice of acupuncture. Melissa describes what to expect in a treatment session as well as talks through the actual needling process, which involves inserting and removing hair-thin needles in targeted acupuncture points. She also shares with us her advice on staying in rhythm with nature and the seasons to maximize your well-being.

In the “You Want Me To Do What??” section, Shanna details out her experience with Five-Element Acupuncture. She compares it with Traditional Chinese Medicine (TCM) Acupuncture and concludes that, while she misses the nap she could take with TCM, she prefers Five-Element.

Episode Recap: Interview with Melissa Farran - 2:31, “You Want Me To Do What??” section - 52:57

Highlights:

• Five-Element Acupuncture is believed to be the oldest form of acupuncture ever practiced
• Five-Element is based on the idea that humans are part of nature and that we experience changes with the seasons
• • Whatever we notice in nature, we start noticing in people
• The five elements are Wood, Fire, Earth, Metal, and Water
• In this system, practitioners are trained to hone their senses so they can use them to diagnose their patients
• • Senses focus on color, sound, odor and emotion
• Training to become a Five-Element Acupuncturist is a four year Masters program that includes:
• • 2 years of study/schooling
  • 2 years of clinical, supervised practice
• In Five-Element Acupuncture:
• • Practitioners diagnose and plan treatments by identifying imbalances as it relates to the five elements
  • The focus is less on treating symptoms and more on identifying the root cause and bringing that into balance
  • The needling practice used is tonification which means a needle is placed in an acupuncture point and then removed
  • While a needle may be left in for a few minutes, the Acupuncturist does not leave the room and the needle does not typically stay in as long as they do in TCM Acupuncture
  • Work with the herb Moxa which is heated on the acupuncture point before the needle is placed
• Traditional Chinese Medicine (TCM) vs Five-Element:
• • The acupuncture points are the same
  • Both systems are working with the energy in the body
  • TCM will put needles in and leave them in while practitioner leaves the room for 20-30 minutes -- This does not happen in Five-Element
• What to expect in a treatment session:
• • Start with clearing energy in the body by placing needles superficially in the back
  • Observing with the senses, taking pulses, and feeling for energy blocks
  • Not a lot of needles used -- focus on very targeted acupuncture points based on energy and imbalances
  • Finish with grounding points on either the legs and feet or arms and hands
• Melissa’s Top Tips for Optimum Well-Being:
• • Prioritize sleep
  • Move your body
  • Focus on hydration

Resources:

Where to find Melissa Farran:

• Instagram: @melissafarran
• Website: https://www.melissafarran.com/

Books that Melissa recommends:

• Between Heaven and Earth: A Guide to Chinese Medicine by Harriet Beinfield, L.Ac. and Efrem Korngold, L.Ac., O.M.D.

• Staying Healthy With the Seasons by Elson M. Haas, M.D.

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Psychics and channeling are so much more than mainstream media has led you to believe. In this episode, we get to know what it really means to communicate with non-physical entities and why you should want to learn from these guides in our conversation with Christina Rice. Christina is an intuitive trance channel and 7D energy healer who found herself developing her psychic abilities after going down the rabbit hole of energy healing and other alternative healing modalities after struggling with health issues that weren’t being helped by the Western medical world. We spend a lot of time in this conversation understanding the ins and outs of channeling and dispelling some of the silly ideas put forward by media. Christina shares with us the most important reason why everyone should give channeling a try -- it’s a way to take a quantum leap in your life rather than taking baby steps towards your dreams and life purpose.

In the “You Want Me To Do What??” section, Nicole and Shanna go in depth about their experience in a small group 7D Healing Circle led by Christina. They each talk about the messages they were given by Christina and how that resonated with them. One thing they both agree on is that channeling is well worth a try!

Episode Recap: Interview with Christina Rice - 1:28, “You Want Me To Do What??” section - 55:12

Highlights:

• Channeling is to get information through communication with non-physical entities
• Trance channeling is a form of channeling in which the person channeling is allowing the non-physical entity to “step in” and use the person’s physical voice to communicate
• Another way to think of channeling is acting as a translator for non-physical entities
• Channeling happens in flow state
• Everyone channels -- think of times when you got into flow state
• What’s the difference between a psychic and medium?
• • A medium is a psychic that specifically communicates with loved ones that have passed
  • A psychic is communicates with non-physical entities whether passed loved ones, guides, etc.
• You get to set boundaries with what you want channeled
• Psychics can’t control the future or tell you exactly what your future will be because you can control your decisions
• Messages from channeling are focused more on the present -- what you can do now rather than predicting the future
• Develop your intuition so you can trust the answers you already have
• To tap into your intuition more, get quiet
• • Meditate
  • Don’t ask anyone for their opinion for 24 hours

Resources:

Where to find Christina Rice:

• Instagram: @christinathechannel
• Podcast: Christina the Channel
• Website: https://christinathechannel.com/

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The wellness world has put so much focus on things like meditation, yoga, special diets, and alternative medicine that it has often overlooked a powerful, but simple tool to better your well-being: water. Nicole Sciandra, Wellness Coach (and former Marine Biologist), shares her expertise in water. She highlights the ways that our tap water has been altered with chemicals and contaminants so as not to be as “good” for us as it can be. She also talks about the concept of living water and why that may be the best water for you. Throughout this episode, she shares a lot of tips and recommendations on how you can harness the power of water to take care of your health and well-being.

In the “You Want Me To Do What??” section, Shanna gives some insight into how she selected the Berkey Filter that she uses to filter her drinking water, and the steps you can take to find the right filter for your water.

Episode Recap: Interview with Nicole Sciandra - 1:39, “You Want Me To Do What??” section - 43:32

Highlights:

• “Living” water is water closest to the state you find it in nature:
  • Structured
  • Free-flowing
  • Ionized
  • Alkaline (not using a chemical agent)
• Be aware of what is in the bottled water you buy. For example, many of the bottled alkaline water are chemically manipulated using baking soda.
• Kangen Machines have filters to filter out harmful chemicals as well as medical-grade platinum and titanium plates for electrolysis – this is done to re-ionize the water
• Recommendations to consume “healthier”/ “better for you water:
  • If you buy bottled water, do your research online of what is in the different water for the different companies
  • Get a filter for your drinking water at home
  • Consider a filter for the water you use to bathe
  • Our bodies are made up of the same percentage of water as the planet is
• Nicole Sciandra’s Top 3 Tips for Using Water as a Wellness Tool:
  • Be intentional with the water you consume. Learn more about what’s in your water supply, do you need to filter it, and what bottled water is the best option (if you buy bottled water)
  • Don’t underestimate the importance of elimination and the role that water plays in that
  • Find a way to harness water as a healing modality (eg. Baths, being by water in nature)
• Shanna’s recommendations for finding a water filter that works for you:
  • Research what you need to filter out based on your city/where your water comes from
  • Set a budget of what you are willing to pay for the water filter so you don’t get lost in looking at options that are out of your price range
  • Search for water filters that filter out all or the worst of the contaminants and chemicals in your water supply
  • Start with filtering your drinking water and then consider filtering your bathing water
• Online resource for researching water quality: https://www.ewg.org/tapwater/

Resources:

Where to find Nicole Sciandra:

• Instagram: @mostlyhealthymama

• Website: www.mostlyhealthy.com

Kangen Machines: https://www.enagic.com/?c=water-usage&lc=en

Berkey Filter: https://www.berkeyfilters.com/

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The wellness world has put so much focus on things like meditation, yoga, special diets, and alternative medicine that it has often overlooked a powerful, but simple tool to better your well-being: water. Nicole Sciandra, Wellness Coach (and former Marine Biologist), shares her expertise in water. She highlights the ways that our tap water has been altered with chemicals and contaminants so as not to be as “good” for us as it can be. She also talks about the concept of living water and why that may be the best water for you. Throughout this episode, she shares a lot of tips and recommendations on how you can harness the power of water to take care of your health and well-being.

In the “You Want Me To Do What??” section, Shanna gives some insight into how she selected the Berkey Filter that she uses to filter her drinking water, and the steps you can take to find the right filter for your water.

Episode Recap: Interview with Nicole Sciandra - 1:39, “You Want Me To Do What??” section - 43:32

Highlights:

• “Living” water is water closest to the state you find it in nature:
  • Structured
  • Free-flowing
  • Ionized
  • Alkaline (not using a chemical agent)
• Be aware of what is in the bottled water you buy. For example, many of the bottled alkaline water are chemically manipulated using baking soda.
• Kangen Machines have filters to filter out harmful chemicals as well as medical-grade platinum and titanium plates for electrolysis – this is done to re-ionize the water
• Recommendations to consume “healthier”/ “better for you water:
  • If you buy bottled water, do your research online of what is in the different water for the different companies
  • Get a filter for your drinking water at home
  • Consider a filter for the water you use to bathe
  • Our bodies are made up of the same percentage of water as the planet is
• Nicole Sciandra’s Top 3 Tips for Using Water as a Wellness Tool:
  • Be intentional with the water you consume. Learn more about what’s in your water supply, do you need to filter it, and what bottled water is the best option (if you buy bottled water)
  • Don’t underestimate the importance of elimination and the role that water plays in that
  • Find a way to harness water as a healing modality (eg. Baths, being by water in nature)
• Shanna’s recommendations for finding a water filter that works for you:
  • Research what you need to filter out based on your city/where your water comes from
  • Set a budget of what you are willing to pay for the water filter so you don’t get lost in looking at options that are out of your price range
  • Search for water filters that filter out all or the worst of the contaminants and chemicals in your water supply
  • Start with filtering your drinking water and then consider filtering your bathing water
• Online resource for researching water quality: https://www.ewg.org/tapwater/

Resources:

Where to find Nicole Sciandra:

• Instagram: @mostlyhealthymama

• Website: www.mostlyhealthy.com

Kangen Machines: https://www.enagic.com/?c=water-usage&lc=en

Berkey Filter: https://www.berkeyfilters.com/

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The wellness world has put so much focus on things like meditation, yoga, special diets, and alternative medicine that it has often overlooked a powerful, but simple tool to better your well-being: water. Nicole Sciandra, Wellness Coach (and former Marine Biologist), shares her expertise in water. She highlights the ways that our tap water has been altered with chemicals and contaminants so as not to be as “good” for us as it can be. She also talks about the concept of living water and why that may be the best water for you. Throughout this episode, she shares a lot of tips and recommendations on how you can harness the power of water to take care of your health and well-being.

In the “You Want Me To Do What??” section, Shanna gives some insight into how she selected the Berkey Filter that she uses to filter her drinking water, and the steps you can take to find the right filter for your water.

Episode Recap: Interview with Nicole Sciandra - 1:39, “You Want Me To Do What??” section - 43:32

Highlights:

• “Living” water is water closest to the state you find it in nature:
  • Structured
  • Free-flowing
  • Ionized
  • Alkaline (not using a chemical agent)
• Be aware of what is in the bottled water you buy. For example, many of the bottled alkaline water are chemically manipulated using baking soda.
• Kangen Machines have filters to filter out harmful chemicals as well as medical-grade platinum and titanium plates for electrolysis – this is done to re-ionize the water
• Recommendations to consume “healthier”/ “better for you water:
  • If you buy bottled water, do your research online of what is in the different water for the different companies
  • Get a filter for your drinking water at home
  • Consider a filter for the water you use to bathe
  • Our bodies are made up of the same percentage of water as the planet is
• Nicole Sciandra’s Top 3 Tips for Using Water as a Wellness Tool:
  • Be intentional with the water you consume. Learn more about what’s in your water supply, do you need to filter it, and what bottled water is the best option (if you buy bottled water)
  • Don’t underestimate the importance of elimination and the role that water plays in that
  • Find a way to harness water as a healing modality (eg. Baths, being by water in nature)
• Shanna’s recommendations for finding a water filter that works for you:
  • Research what you need to filter out based on your city/where your water comes from
  • Set a budget of what you are willing to pay for the water filter so you don’t get lost in looking at options that are out of your price range
  • Search for water filters that filter out all or the worst of the contaminants and chemicals in your water supply
  • Start with filtering your drinking water and then consider filtering your bathing water
• Online resource for researching water quality: https://www.ewg.org/tapwater/

Resources:

Where to find Nicole Sciandra:

• Instagram: @mostlyhealthymama

• Website: www.mostlyhealthy.com

Kangen Machines: https://www.enagic.com/?c=water-usage&lc=en

Berkey Filter: https://www.berkeyfilters.com/

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When animals go through a traumatic experience that triggers their fight-or-flight response, they are able to complete the cycle in their nervous system once the threat has passed by literally shaking it off and not holding on to the trauma. As humans, most of us have not mastered this skill of letting the trauma go. To make things even more intense, our perceived threats can be anything from an email from our boss to an actual life threatening situation (think: walking too close to the curb on a busy street.) In this conversation with Sarah Wolfman, a Chicago-based Somatic Therapist, we delve into somatic experiencing and how it is used to “shake off” traumas you feel in your body so you can regulate your body once again. Sarah goes deep into what somatic therapy is and gives us a thorough understanding of how this works in the body and what to expect.

In the “You Want Me To Do What??” section, Shanna shares more about what she experienced in the somatic experiencing exercises Sarah walked her through during the interview. And Nicole talks about how this interview helped her recognize the need to bring awareness to her body and how it feels on a daily basis.

Episode Recap: Interview with Sarah Wolfman - 2:52, “You Want Me To Do What??” section - 56:20

Highlights:

• Somatic experiencing strives to connect you to your body and bring awareness to the fact that your body is always present. In connecting to the body, you can recognize what is physiologically happening so you can find ways to feel different rather than being stuck in your thoughts.
• Somatic therapy brings an element of “talk therapy” to the practice while also practicing physical connection.
• As Sarah describes it, somatic therapy is a way to space out “the story” ruminating in your head safely, slowly, and with consent so you can pause, restore, and find completion.
• Somatic experiencing therapy was developed by Dr. Peter Levine based on his observations of the animal kingdom and how animals dealt with stress and trauma.
• Trauma is an incomplete fight-or-flight response that becomes a survival pattern that manifests in a number of ways, including: chronic pain, emotional pain, psychological disorders, compulsive behaviors
• In somatic therapy, you work with:
• • The breathe/breathing techniques
  • Touch
  • Grounding
  • Orienting to the room
• Somatic therapy isn’t about “healing” a specific trauma, but rather working with the body to recognize what is coming up in the body, how to physically complete the fight-or-flight response to that trauma response, and then regulate the body
• Somatic therapy training is 3 years for the base certification through the Somatic Experiencing Trauma Center
• Top 3 Breathing Techniques Sarah shares:
• • Breathing in and out through the nose with the exhales lasting longer than the inhales (eg. inhale for a count of 3 and exhale for a count of 4)
  • Breathing for energy by “closing” your left nostril with your finger and breathing in and out through your right nostril
  • Breathing for calm by “closing” your right nostril with your finger and breathing in and out through your left nostril

Resources:

Where to find Sarah Wolfman:

• Website: http://www.somatictherapychicago.com/

Somatic Experiencing Trauma Center website: https://traumahealing.org/

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What if going to the doctor was all about optimizing your health and preventing disease & illness? That’s what we get into in this episode with Dr. Alexander Paziotopoulos, MD, FAARM. Dr. Paziotopoulos, founder of the Pazio Institute, talks with us about his unique approach to healthcare that he created by merging the principles of preventative medicine and systems-based engineering. He gives us the example of airplanes and how engineers have created a multitude of checklists and other systems to understand what can (and does) go wrong in these complex machines, when things go wrong, and how to both prevent things from going wrong and optimize the machines so things won’t go wrong. Applying this concept to medicine, we learn how his medical practice varies greatly from traditional Western medicine.

We also spend a lot of time going deep into understanding how to optimize our health. (Spoiler Alert: his tips are straight-forward and don’t require you to spend money or work with a specialist.)

Episode Recap: Interview with Dr. Paziotopoulos - 3:10, “You Want Me To Do What??” section - 1:04:16

Highlights:

• Medical Engineering as Dr. Paziotopoulos uses it:
• • Applying systems-based engineering principles to medicine
  • Understanding what goes wrong & when it goes wrong so that these things can be prevented and, even better, the complex machine (in this case, your body) can be optimized
  • Using checklists & project management when treating a patient
• Expanding your lifespan includes physical movement, diet, mindfulness, and spirituality
• In making changes that will impact your health, Dr. Paziotopoulos recommends pairing the new habits with something you already automatically do; for example:
• • Going to the bathroom and doing a breathing exercise (which means you don’t take your phone to the bathroom with you)
  • Brushing your teeth and standing on one foot
• You have to add physical stress to the body for it to change & adapt
• Recommendations Dr. Paziotopoulos gives for optimal health:
• • Plant-based diet: based on science, we are designed to be a plant-based species (especially if you consider teeth and intestines). 80% plants 20% meat
  • Mindfulness: strive to recognize that the true “you” is not the thoughts and feelings you have
  • Exercise:
  • • Do something explosive two times per week (all out sprints for 100 yards)
    • Powerlifting, specifically squats, deadlifts, pressing overhead, bench press, pull-ups (higher weights, low reps)
• The stronger you are, the harder you are to kill
• Dr. Paziotopoulos recommends yoga as a daily movement practice as it checks many of the boxes that influence your health:
• • Intention
  • Gratefulness
  • Breathing exercise
  • Mindfulness
  • Purpose
  • Exploring your body (strength, balance, endurance)
  • Getting into coherence (potentially)
• Two supplements Dr. Paziotopoulos recommends:
• • Vitamin D
  • DHA (from algae oil)

Resources:

Where to find Dr. Paziotopoulos:

• Instagram: @thepazioinstitute
• Facebook: https://www.facebook.com/thepazioinstitute/
• Website: https://www.thepazioinstitute.com/

Recommended website for powerlifting info: https://startingstrength.com/

Life Extension website (recommended company for vitamins & supplements: https://www.lifeextension.com/

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It’s finally the end of 2020!! As we look to the new year and all of the potential that it holds, let’s take some time to set intentions for how we want to feel, be and approach life in 2021. Shanna & Nicole break down intention setting in this episode, how it is different from goal setting, and why it’s a better new year’s practice than making resolutions. They detail out a process that you can easily follow for creating your own intentions and discuss some ways to keep your intentions top of mind. Finally, they share their own 2021 intentions and why those intentions are important to them. (So feel free to borrow their intentions if you don’t have time to do the whole process.) This is an episode that you’ll want to keep coming back to year after year!

Highlights:

• The difference between intentions & goals:
• • A goal has an endpoint; it is something you are trying to accomplish
  • An intention is about being, feeling & how you approach life
• Intention setting process:
• • Find space & time just for you
  • Ground yourself in the present moment through meditation, breathwork or movement
  • Get clear on what you want (not what you don’t want) - it often helps to do some journaling or vision boarding to get this clarity
  • Write down your intentions & then take a break
  • Come back & rewrite them if you need to
  • Find someone you trust to share your intentions with

• Journal prompts:

• • Take a personal inventory of 2020 - what went well, what didn’t go well?
  • Based on 2020, what do you want to do more of/have more of in your life? What do you want to do differently in 2021?
  • How do you want to feel in 2021? Get detailed...don’t just write “good”
  • What do you value? And then rank those values. Afterwards, write a list of how you spend your time, money & energy. Rank those based on where you spend the most to least amount of time/money/energy. Where are there disparities?
  • How can you show up for yourself in 2021?

• Stay connected to your intentions through daily affirmations

Resources:

Details on creating affirmations: https://www.entrepreneur.com/article/246869

Pollyanna movie Nicole mentions: https://movies.disney.com/pollyanna

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When it comes to relationships, being attracted to someone and being attractive to them is crucial. While you may immediately think of attraction as only pertaining to appearance, it goes so much deeper. In our conversation with Kimberly Beam Holmes, we learn the PIES of Attraction and how they can help your relationships as well as (and most importantly) you. PIES stands for Physical, Intellectual, Emotional and Spiritual, and those are the components of attraction that you should consider when thinking of working on any of your relationships and yourself. Kimberly breaks all of these down and shares insights & examples of each so you can start to apply this work to your life.

In the “You Want Me To Do What??” section, Shanna and Nicole lament that PIES doesn’t just mean eating delicious baked goods to make yourself more attractive (just kidding...kind of). Shanna shares how she intuitively understood the importance of the PIES concept years ago, after her divorce. She has been consistently working on her PIES as a way to show up better in her relationships. Nicole provides some details about her relationship coaching experience and how she now realizes that working on yourself can impact how her husband shows up in their relationship.

Episode Recap: Interview with Kimberly Beam Holmes - 2:30, “You Want Me To Do What??” section - 39:18

Highlights:

• Kimberly found in her work at the Marriage Helper that there is a process to falling in love, and it starts with attraction
• PIES are the four aspects that make up attraction
• • P - Physical
  • I - Intellectual
  • E - Emotional
  • S - Spiritual
• The PIES are the layers of attraction. P (physical) is the first layer, and you get deeper with each layer/letter.
• How you physically look might be what catches your eye with someone, but it’s not what will keep you attracted
• The physical component of attraction has more to do with things such as energy level, how you are fueling yourself (food, drink), and how you feel in your body.
• For the intellectual component, ask yourself, “Am I an interesting person to talk to?” - what hobbies & interests do you have
• Another consideration with the intellectual component is that you can strengthen your connection with someone by participating in their hobbies/interests, even when you wouldn’t choose them for yourself
• Emotional - for this component, consider “Do I invoke emotions in another person that they enjoy? Do others like how they feel when they are around me?”
• With the spiritual component, understand what your beliefs & values are AND whether you are living in line with those.
• Of the four elements (PIES), you can be positive, neutral or negative. If you are negative in any of the aspects, it can start to detract from your relationship
• The Whole Love Path starts with Attraction, moves to Acceptance (is this someone I accept as they are?), then becomes attachment, and continues to Aspiration.

Resources:

Where to find Kimberly Beam Holmes:

• Instagram: @kimberlybeamholmes

• Podcast: It Starts with Attraction

• Youtube: Marriage Helper

Rate Your PIES at It Starts with Attraction: https://itstartswithattraction.com

Marriage Helper website: https://marriagehelper.com

PIES University website: https://piesuniversity.com

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The concept of self-love may sound cheesy or make you think of a never ending list of self-help books. But, as more and more psychology studies are showing, self-love is vital to mental health and well-being. In this episode, we talk with Josh Trent, Founder of Wellness Force, about the power of self-love and the practices you can incorporate to cultivate more of it. He also details his breathwork program (called BREATHE): how he developed it, how breathwork can help, how the program is designed, and what you can gain from a daily breathing practice.

In the “You Want Me To Do What??” section, Shanna and Nicole share their experience with Josh Trent’s BREATHE program.

Episode Recap: Interview with Josh Trent - 2:07, “You Want Me To Do What??” section - 59:04

Highlights:

• We only change when the pain is so great that our love for ourselves trumps the fear of change -- self-love makes us change
• A journaling prompt that Josh recommends: emotional inventory
• • Take a paper and draw a line down the center
  • On the left side, write down 10 things you truly love
  • On the right side, write down 10 things causing your the most pain (either internal or external)
  • Take a deep breath, sit with it, meditate and/or do some breathwork
  • Call someone you trust and share one thing you are most grateful for & one thing your are committed to changing
• Focusing on breath turns off the default mode network of your brain -- the network focused on fear and scanning for threats
• Beliefs that aren’t challenged are the ones that never change
• With self-love, you need to love ALL of you:
• • Love your fear
  • Own your shit
  • Are you loving being in your body?
• Self-love tools Josh recommends: breathwork and journaling
• Self-love is a daily practice
• Josh’s perspective on breathe -- If I can breath, I can choose
• The BREATHE program was created based on science & research to teach people how to enter rest & relax rather than fight or flight
• Josh’s Top 3 Tips on Well-Being:
• • Take an honest inventory of who you are & where you are
  • Have a mindfulness practice of who is in your space -- both people & technology
  • Find something you love in your life and just do that as much as you possibly can

Resources:

BREATHE Program:

Breathwork.io

Where to find Josh Trent:

Instagram: @trent_sd

Podcast: Wellness Force

Where to find Wellness Force:

Instagram: @wellnessforce

Website: https://wellnessforce.com/

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In this supersized episode, we go deep into learning about energy and using the subconscious mind to heal with the help of Aisha Ahmed. Aisha is a subconscious healing specialist, Body Code Practitioner, PSYCH-K Facilitator and founder of Aisha Heals. We learn from her about Emotion and Body Code and their ability to target & release energetic imbalances in order to heal such things as physical pain, stress & anxiety, relationship issues, and more. All of this is done through working with the subconscious mind. We also talk about PSYCH-K, and it being another tool for reprogramming the subconscious. Based on research in neuroscience, PSYCH-K is described by Aisha as high speed mindset change.

In the “You Want Me To Do What??” section, Nicole describes her experience working with Aisha and Body Code. She explains how she felt different energetic shifts and a change in the pain that she felt in her shoulder during her session with Aisha. From Shanna, she tells about her PSYCH-K session, and one of the practices done that made her believe in the power of energy healing and the subconscious mind.

Episode Recap: Interview with Aisha Ahmed - 2:19, “You Want Me To Do What??” section - 49:34

Highlights:

• Aisha Ahmed started her career in IT, but after feeling a calling for something bigger and finding personal success with the Body Code, she changed careers to her passion of empowering people to get to their true potential and discover their purpose in life.
• The Body Code & Emotion Code were developed by Dr. Bradley Nelson, a holistic chiropractor, based on bioenergetic healing and subconscious reprogramming.
• Emotion Code is a healing system that:
• • focuses on emotions as trapped balls of energy in the body
  • works to release the energetic imbalances in the body caused by trapped emotions
  • uses muscle testing to get answers from the subconscious
• Body Code is a healing system that encompasses the Emotion Code along with:
• • physical misalignment
  • toxicities
  • nutritional deficiencies
  • energetics of limiting beliefs
• To understand what’s going on in a person’s subconscious, practitioners are trained in distance connecting to the subconscious through energy and using muscle testing as a form of biofeedback.
• To clear trapped emotions, practitioners use the meridian system of Chinese Medicine.
• Aisha encourages those that try Body or Emotion Code to be open to seeing how you feel after a session before making a judgement. Some people feel an immediate response while others experience things a day or two afterwards.
• PSYCH-K is described as high speed mindset change based on neuroscience and the Whole-Brain State.
• PSYCH-K works on the subconscious mind to:
• • Release resistance & internalize new beliefs
  • Focus on what you want in life
  • Remove the emotional attachment to past traumas & triggers

Resources:

Where to find Aisha Ahmed:

Instagram: @aishaheals

Website: https://www.aishaheals.com/

Books mentioned in the episode:

The Emotion Code by Dr. Bradley Nelson

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In this supersized episode, we go deep into learning about energy and using the subconscious mind to heal with the help of Aisha Ahmed. Aisha is a subconscious healing specialist, Body Code Practitioner, PSYCH-K Facilitator and founder of Aisha Heals. We learn from her about Emotion and Body Code and their ability to target & release energetic imbalances in order to heal such things as physical pain, stress & anxiety, relationship issues, and more. All of this is done through working with the subconscious mind. We also talk about PSYCH-K, and it being another tool for reprogramming the subconscious. Based on research in neuroscience, PSYCH-K is described by Aisha as high speed mindset change.

In the “You Want Me To Do What??” section, Nicole describes her experience working with Aisha and Body Code. She explains how she felt different energetic shifts and a change in the pain that she felt in her shoulder during her session with Aisha. From Shanna, she tells about her PSYCH-K session, and one of the practices done that made her believe in the power of energy healing and the subconscious mind.

Episode Recap: Interview with Aisha Ahmed - 2:19, “You Want Me To Do What??” section - 49:34

Highlights:

• Aisha Ahmed started her career in IT, but after feeling a calling for something bigger and finding personal success with the Body Code, she changed careers to her passion of empowering people to get to their true potential and discover their purpose in life.
• The Body Code & Emotion Code were developed by Dr. Bradley Nelson, a holistic chiropractor, based on bioenergetic healing and subconscious reprogramming.
• Emotion Code is a healing system that:
• • focuses on emotions as trapped balls of energy in the body
  • works to release the energetic imbalances in the body caused by trapped emotions
  • uses muscle testing to get answers from the subconscious
• Body Code is a healing system that encompasses the Emotion Code along with:
• • physical misalignment
  • toxicities
  • nutritional deficiencies
  • energetics of limiting beliefs
• To understand what’s going on in a person’s subconscious, practitioners are trained in distance connecting to the subconscious through energy and using muscle testing as a form of biofeedback.
• To clear trapped emotions, practitioners use the meridian system of Chinese Medicine.
• Aisha encourages those that try Body or Emotion Code to be open to seeing how you feel after a session before making a judgement. Some people feel an immediate response while others experience things a day or two afterwards.
• PSYCH-K is described as high speed mindset change based on neuroscience and the Whole-Brain State.
• PSYCH-K works on the subconscious mind to:
• • Release resistance & internalize new beliefs
  • Focus on what you want in life
  • Remove the emotional attachment to past traumas & triggers

Resources:

Where to find Aisha Ahmed:

Instagram: @aishaheals

Website: https://www.aishaheals.com/

Books mentioned in the episode:

The Emotion Code by Dr. Bradley Nelson

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A plant-based diet has grown in popularity in recent years, but can still seem very intimidating and restrictive. Jennifer Maynard, CEO & Co-Founder of Nutrition for Longevity, is looking to change all of that. With a background in microbiology & biochemistry along with experience working in Big Pharma (and growing up on a homestead in Alaska), Jennifer has merged her experience, knowledge and passion into a company that sees food as medicine, believes a long, healthy life starts with what’s on your plate, and wants to make healthy, plant-based eating as convenient as processed, fast food. We have an engaging discussion with Jennifer about the science and research behind The Longevity Diet (created by Dr. Valter Longo). She also breaks down for us what regenerative farming is, how it is far better for the environment than conventional farming practices, and why it produces higher quality, nutritionally dense food. Jennifer also shares with us her tips for eating a more plant-based diet without feeling restricted or overwhelmed.

In the “You Want Me To Do What??” section, Nicole shares about her experience trying out the Nutrition for Longevity meal kit service and what she likes about eating a more plant-based diet. Shanna gives some recommendations on books to read if you want to understand more about the research behind The Longevity Diet as well as a vegan lifestyle in general.

Episode Recap: Interview with Jennifer Maynard - 2:06, “You Want Me To Do What??” section - 49:37

Highlights:

• Jennifer Maynard made the career switch from Big Pharma to starting Nutrition for Longevity as she wanted to show that it is possible to practice regenerative farming successfully (meaning that you can make money from it) and to make healthy, plant-based meals easy, convenient, & accessible for more people.
• Regenerative farming is returning farms to as close to a natural state as possible, including mimicking mother nature and bringing soil back to its natural health.
• Soil organic matter is vital to the environment in general and to plants growing in it.
• • Soil used to contain 11% organic matter on US farmland.
  • Soil now contains only 1% organic matter on US farmland.
• Soil organic matter:
• • Serves as a sponge for water and retains the water. Why is this important? For every 1% of organic matter we increase on farmland, we save 170,000 gallons of water per acre.
  • Holds soil together so there is less erosion.
  • Pulls carbon from the atmosphere and holds it in the organic matter. Scientists argue that the most immediate effective way to affect climate change is to increase soil organic matter on farmlands.
• The Nutrition for Longevity meal plans are based on the Longevity Diet by Dr. Valter Longo. The Longevity Diet was created By Dr. Longo after over 30 years of research on centenarian hotspots throughout the world.
• What centenarian hotspots had in common:
• • Similar macronutrient profiles of protein, fats & carbs
  • Mainly plant-based with most protein coming from legumes
  • Lifestyle patterns of intermittent fasting & prolonged fasting
  • Regenerative farming practices
• Research on aging shows that both sugar and high amounts of protein accelerate aging.
• Protein is important, but the average American eats 50g more protein than is needed.
• Nutrition for Longevity meals are $11 on average while the average fast food meal in the US costs $12.50.
• Tips for Eating a More Plant-Based Diet:
• • Start by eating more veggies & fruits
  • Try a reducetarian diet, meaning eliminate meat out of 1 meal per day and work your way to less meat from there
  • Don’t see it as restricting what you eat, but rather as a transition in how you eat
  • Try to get 5 colors on your plate
• You reset your taste buds every two weeks.

Resources:

Where to find Jennifer Maynard:

Nutrition for Longevity Instagram: @nutritionforlongevity

Nutrition for Longevity YouTube: https://www.youtube.com/channel/UCpRGcBlgivWFHykE52t4-Sw

Nutrition for Longevity FacebooK: https://www.facebook.com/nflongevity/

Nutrition for Longevity Website: https://nutritionforlongevity.com/

Greater Greens Instagram: @greater_greens

Books mentioned in the episode:

The Longevity Diet by Valter Longo, PhD

The China Study by T. Colin Campbell and Thomas M. Campbell II

Documentary Nicole mentions on regenerative farming:

The Biggest Little Farm

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For all of the fun and excitement the holidays can bring, there can also be a lot of stress and emotional triggers around this time of year. That’s why we brought Claire Mark back on to the podcast for this episode to talk about how we can better approach our holidays. She shares with us her best advice on using mindfulness, which can be honed through meditation, to respond to situations & those around you rather than reacting to them. Claire also gives us some tips on approaching meditation as well as setting boundaries. This episode has a wealth of information on being more mindful for the holidays and beyond!

Episode Recap: Interview with Claire Mark - 2:09, “You Want Me To Do What??” section - 41:53

Highlights:

• Claire describes mindfulness as paying attention, on purpose, in the present moment nonjudgmentally
• Meditation is a great place to practice mindfulness
• To work on the non-judgment part of mindfulness, Claire recommends using meditation to spend time with your thoughts, recognizing when you are thinking, and taking a step back from the thoughts by simply labeling - thinking or judging or feeling, etc.
• Mindfulness is helpful in real life as it allows you to respond vs react to a situation. This can be done by pausing before reacting to a situation so you can respond
• Simple ways to start a meditation practice:
• • Sit, close your eyes, take a few deep breaths
  • Use a mantra -- you can create your own mantra by thinking of what your intentions are for starting a meditation practice and then putting them into this statement: May I be…
  • Think of meditation as pausing to take control of your thoughts
• When it comes to holiday plans, set some boundaries with what you can handle, including time with family & topics discussed. Questions to ask yourself when setting your boundaries:
• • What can I handle?
  • Where are my boundaries?
  • How can I take care of myself so I don’t put myself into a position where I’m reacting & on edge?
• Slow down and be aware of what is going on around you
• Claire recommends a loving-kindness meditation practice for reinforcing positivity, compassion, and open-heartedness

Books Claire Recommends:

Comfortable with Uncertainty by Pema Chodrun

Wherever You Go, There You Are by Jon Kabat-Zinn

Waking Up by Sam Harris

Into the Magic Shop by James R. Doty, MD

Meditation for Fidgety Skeptics by Dan Harris

Resources:

Where to find Claire Mark:

Instagram: @clairemarkyoga

Website: https://www.clairemarkyoga.com/

Email: claire@chillchicago.com

Episode 1: Meditation is a Superpower with Claire Mark

Where to find Claire’s classes with Yogaview: https://yogaview.com/

Where to find Chill Anywhere: https://www.chillanywhere.com/try

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We’re over 2020, it’s been a tough year. And especially this year, who has the time or mental energy to think about incorporating new wellness habits into your day-to-day? Well, we’ve been talking to wellness experts weekly for over a year now and have found very simple ways to add some well-being into life without having to spend a fortune or overhaul our schedules. So let us take the pressure off of you - we’ve curated our top 10 daily practices we’ve discovered that help us feel well on a daily basis. These are little things you can do to feel a little better everyday. And the more you do them, the better you feel. So give the middle finger to 2020, and start 2021 now!

1. Set hourly timer to take care of yourself - get up, move, drink some water, check in with yourself

2. Take 5 minutes every hour to not be in front of a screen

3. Don’t overcomplicate it -- just see it as a reminder to even just stand up, shake things out and sit back down

4. Make an agreement with yourself (or better yet, with an accountability partner) that you won’t dismiss the timer without actually doing something, anything

5. Trust Your Gut - if you have an expansive thought or a “gut feeling”, act on it once in awhile

6. Don’t overcomplicate intuition -- if something excites you to think about it, do it

7. Try Ayurvedic Self-Care - self-care is part of the Ayurvedic lifestyle, but don’t think you need to go all in to try out Ayurveda

8. Sprinkle it in to your normal routine based on what sounds enjoyable and easy for you

9. You can do tongue scraping (or tongue cleansing) in the morning, which takes 15 seconds
10. You can use a rose hydrosol to mist on your face in the morning or as a pick-me-up during the day, which takes 3 seconds
11. You can play with recipes that call for warming spices such as cinnamon or ginger
12. You can make yourself a cup of hot water with lemon or lime

13. Plus so many other options

14. Meditate - do it daily, even if it’s for 1 minute

15. See it as a way to train your brain to respond vs. react

16. If you can’t “sit” in meditation, try practicing mindfulness in other ways like noticing the sensations of things like washing your hands or eating a meal

17. Leave Space for Fun - be like a kid again and make time in your schedule for fun

18. Choose activities where you feel connection (to others, to your body, or to something you love), you get in a flow (by being immersed in what you are doing without forcing it), and you have a sense of playfulness (no judgement or seriousness allowed)

19. Make your schedule for the day and then take one thing off of it so you have the space to find the fun in your day rather than focusing on your packed schedule

20. Set a timer to dance to one song every day

21. Drink a Full Glass of Water First Thing in the AM

22. You lose water when you sleep and replenishing it helps you feel more alert, awake, and vibrant

23. Take Small Breaks from Electronics - don’t pressure yourself to spend a whole day or several days away from electronics, but rather picking certain activities to do without a screen in front of you

24. Walk your dog or yourself with no phone

25. Leave your phone in another room when putting your kids to bed

26. Make meal times, screen-free times

27. Free Your Feet - your feet weren’t made to be crammed into modern footwear all day, every day

28. Take your shoes and socks off when your in your home and walk around barefoot

29. Invest in a pair of zero-drop shoes for when you need to be in shoes

30. Move - our bodies were made to move so do it every.damn.day

31. Don’t put pressure on yourself to do a certain workout or exercise for a specific length of time

32. Drop the judgement of how you move, how intense you move, and how long you move

33. Any minutes is better than zero minutes of movement

34. Create a Morning Routine - how you approach your morning sets the tone for the day

35. Nicole & Shanna have been loving Hal Elrod’s approach to morning routine -- The Miracle Morning

36. The Miracle Morning recommends focusing on six activities each AM called S.A.V.E.R.S - Silence (aka meditation or prayer), Affirmations, Visualization, Exercise, Reading, Scribing (aka journaling
37. If that seems overwhelming, start small -- the key is to create a routine that is sustainable for you that starts your day off on a positive, high-vibe note

Resources:

Check out past episodes of the podcast to learn more about some of these topics:

Meditation is a Superpower with Claire Mark (Ep.1)

Ayurveda for Beginners with Justine Miller (Ep.10)

Develop Your Intuition through Spiritual Wellness with Lindsay Schroeder (Ep.18)

Why You Should Buy New Shoes with Dr. Ray McClanahan (Ep.27)

Be Considerate of Your Future Self with Erin Zammett Ruddy (Ep.44)

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Fascia and myofascial release have started to make a name for themselves in the health and wellness world, but what is it and why does it matter? We brought on Dr. Ariele Foster, Physical Therapist, Yoga Teacher, & Founder of YogaAnatomyAcademy.com, to help us understand fascia (or the stuff between the stuff as she likes to call it.) She breaks down what fascia is and its role in the body while also sharing some simple techniques for practicing myofascial release on yourself. And, true to our belief in no B.S. allowed, Dr. Foster explains why practicing myofascial release fits in as self-care AFTER you are taking care of your body’s fundamental physical needs by drinking enough water, getting enough sleep & movement, and eating more veggies.

In the “You Want Me To Do What??” section, Shanna shares about her experience using myofascial techniques on herself as well as getting treated by a credentialed practitioner. Also, Nicole chimes in with her thoughts on the fascia-focused yoga class that she tried out.

Episode Recap: Interview with Dr. Ariele Foster - 2:42, “You Want Me To Do What??” section - 42:15

Highlights:

• The medical definition of fascia: a layer of fibrous tissue. Fascia is a structure of connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together, while permitting others to slide smoothly over each other.
• Dr. Foster simplifies this into real human-speak in that fascia is “the stuff between the stuff.”
• Fascia is very slow healing. This means that lingering pain that you may feel after an injury or surgery, even years afterwards, may be from the fascia continuing to heal.
• Myofascial Release (MFR) deals with the nervous system and is used as a way to signal to the nervous system to relax.
• You should not feel pain when doing or getting MFR done! You may feel discomfort, but you should not feel pain.
• Multiple techniques and gadgets exist for using when practicing MFR. The main thing to be aware of when doing MFR is that any technique or gadget used should not cause more pain during or after practicing it. And you should definitely not experience bruising.

• 1 thing our fascia needs to stay healthy & happy is movement - Motion is Lotion

• Water/hydration is important for healthy fascia
• Myofascial Release (MFR) techniques:
• • Draping - pause & rest your body part over an object to let your body weight aid in the release. This is good to do with your feet (eg. standing on or putting pressure through your foot on a tennis ball) or in places you are not cutting off blood supply
  • Oscillate - create pressure on one area and do a gentle rocking back & forth
  • Plowing - apply pressure and slowly move the pressure up/down
  • *Important not to go too fast with any MFR technique
• Dr. Foster’s top tips for keeping fascia happy:
• • Move your body
  • Eat lots of veggies & plant-based foods
  • Keep sugar consumption low
  • Stay hydrated
  • Eat enough fiber
  • Get your macronutrients, including protein
  • Play around with adding chia seeds & gelatinous foods into your diet

Resources:

Where to find Dr. Ariele Foster:

Instagram: @dr.ariele.foster

Facebook: facebook.com/SacredSourceYoga

Website: http://sacredsourceyoga.com/

YouTube: youtube.com/c/SacredSourceYoga

Where to find Yoga Anatomy Academy:

Instagram: @yogaanatomyacademy

Facebook: facebook.com/yogaanatomyacademy

Website: yogaanatomyacademy.com

Way of the Happy Fascia Course: https://yogaanatomyacademy.com/product/way-of-the-happy-fascia-online-course/

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“The more high-tech we become, the more nature we need.” - Richard Louv

In this episode, we explore mindfulness through the lens of nature and forest therapy. Our guest, Jeanne Iovinelli, is a certified Forest Therapy Guide, and she helps us understand more about the power of slowing down in order to truly connect with nature. She shares with us the background of Forest Therapy also known as Forest Bathing (or Shinrin-Yoku), the research-backed benefits of the practice, and what you can expect on a guided walk.

In the “You Want Me To Do What??” section, Nicole shares that when she first heard of Forest Bathing, she thought that it was a literal bath out in the woods. Now that she has learned more about it, she wants to go on a guided walk (and maybe even take a bath in the woods...but that’s a whole different thing.) Shanna also shares her experience going on a guided walk with Jeanne and how it has deepened her mindfulness practice. Both Nicole and Shanna agree with Jeanne that being immersed in nature helps you to be fully present and allows you to relax.

Episode Recap: Interview with Jeanne Iovinelli - 3:00, “You Want Me To Do What??” section - 35:12

Highlights:

• Jeanne defines forest therapy as using your senses to connect to nature very slowly and mindfully
• Guided forest therapy walks are led by trained guides who offer a series of invitations that help participants connect to nature
• Forest therapy originated in Japan where it is known as Shinrin-Yoku or Forest Bathing
• • It developed in the 1980’s when the Japanese government was researching how to reduce stress
  • Research found that walks in the forest lowered blood pressure and heart rate
• Amos Clifford brought the practice to the U.S. and founded the Association of Nature & Forest Therapy
• What you can expect to experience on a guided forest therapy walk:
• • A guide that will give you invitations to help you connect to your senses & help you slow down
  • Each invitation will be followed by 10-15 minutes of you following the prompt after which you will gather back up as a group to discuss what you noticed
  • Moving at a slow pace -- likely covering no more than 1 mile during a 3 hour guided walk
  • Ending with a tea ceremony, often with plants foraged by the guide during the walk
• A forest therapy guide goes through a 6 month training that includes trail safety, nature & forest therapy research, sequencing forest therapy walks, mindfulness techniques, nature connection mentoring, etc.
• Research shows that time in nature can help with the following:
• • Stress & cortisol levels
  • Glucose levels
  • Sleep
  • Immune system
  • For an extensive list of research articles, check out: https://www.natureandforesttherapy.org/library
• Like yoga, forest therapy is a practice that you don’t perfect, but keep coming back to
• Forest therapy can be done anywhere in nature - it doesn’t need to be a forest
• Jeanne’s Top Tips to Maximize Your Time In Nature:
• • Leave your phone at home or in the car
  • Put the time on your calendar as an appointment that you will keep to spend time in nature each week
  • Slow down & connect to all 5 of your sense
  • Go by yourself

Resources:

Where to find Jeanne Iovinelli and more information on forest therapy:

Email: jeanneforesttherapy@gmail.com

Facebook Page: Renew Thru Nature

Association of Nature & Forest Therapy: https://www.natureandforesttherapy.org/

Book Jeanne mentions:

The Biophilia Effect: A Scientific and Spiritual Exploration of the Healing Bond Between Humans and Nature by Clemens G. Arvay

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Based on the number of memes on the (sad/confusing/annoying) realities of adulting, we all can use some help on how to uplevel our life skills. This is where Erin Zammett Ruddy’s book, The Little Book of Life Skills, comes in handy. In this episode, we talk with Erin about her book, the inspiration behind it, and what key takeaways she’s consistently implemented in her life that have helped her “adult” better. As a self-proclaimed “work-in-progress” (aren’t we all?), Erin wrote this book for herself and for everyone that wants to be better at the simple tasks so we can feel a little better about ourselves. As she highlights in the conversation, this book is all about how you can do things better in your day so your day feels full of little wins.

Episode Recap: Interview with Erin Zammett Ruddy - 2:52, “You Want Me To Do What??” section - 50:43

Highlights:

• Erin developed this book from the realization that she’d accumulated a network of experts that could help her “adult” better
• One of the main changes that Erin has made & stuck to since researching & writing the book is in how she wakes up. The key things for waking up better are:
• • Don’t hit the snooze button
  • Count 1-2-3 (if you can’t get yourself out of bed)
  • Swing your legs over the edge of the bed and onto the floor
  • Take 5 deep breaths
  • Drink a full glass of water
  • Get outside within 15 minutes of waking up to stop the melatonin drip
• The book has several tips on related to working including these top tips on working from home:
• • Don’t start working first thing when you get up, but rather do a normal morning routine
  • Don’t multitask with your work & life stuff - don’t do laundry or unload the dishwasher or other housework during the work day
• Erin has been working from home for the past 10 years and recommends the following for your mental health when working from home:
• • When possible, take a walk during a work call rather than sitting at your desk
  • Schedule time to have personal calls with friends & colleagues during the week so you have that personal (read: not work-related) connection
  • Meet colleagues or friends for coffee, a walk, or lunch
• Finish your day strong by unplugging your phone at night. Then spend time reviewing your day for what went well, what didn’t go well, and when you felt drained during the day. The key is to be kind to yourself & reflect on the day without judgement so you can set yourself up for a strong tomorrow.
• Shanna’s favorite interpersonal tip from the book was on how to offer condolences, especially the important message that there is no statute of limitations on offering condolences.
• “Don’t put it down, put it away” - This is a mantra that Erin shares has been a big hit with her friends and many of her social media followers. The mantra comes from the ‘1 minute rule’ in the book for having less clutter - if it takes 1 minute or less to do something, just do it.
• Erin’s Top 3 Favorite Tips from the Book:
• • The Calming Breath (16 second breath) - inhale for a count of 4, hold your breath of a count of 4, exhale for a count of 4, hold the breath for a count of 4
  • Setting a timer for 10-15 minutes when doing a task so that you: a) realize how much you really can get done in that time and b) stay efficient with what you are doing
  • Be considerate of your future self by thinking of yourself in the weeks, months, years to come not just what is in front of you - this can be applied to finances, clutter, and making plans

Resources:

Where to find Erin Zammett Ruddy:

Instagram: @erinzruddy

Website: http://www.erinzammettruddy.com/

Book:The Little Book of Life Skills

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Have you ever looked up the meaning of your dreams in a dream dictionary? Or wondered if your dreams are “telling you something”? This episode is all about the practical approach to interpreting your dreams without the generic symbology you’ll find if you “Google” your dreams.

Eric Tyrone, a dream-time and mindfulness coach, and the creator of the "Get Woke In Your Dream-Time" Masterclass, shares all about dream interpretation and how your dreams can be a transformational tool. This captivating conversation touches on where dreams come from, how you can remember your dreams, and what simple steps you can take to start interpreting your dreams. Finally, Eric helps us understand how dreams can be used as a transformational tool, one that is available to us every night.

Episode Recap: Interview with Eric Tyrone - 3:05, “You Want Me To Do What??” section - 47:06

Highlights:

• Eric recommends taking an intuitive approach to your dreams & the symbols in your dreams. To start to understand what the people, places, things, & situations in your dreams mean, consider that everything in your dreams is a reflection of yourself
• When writing about your dreams in a dream journal, Eric notes the two main things to write down:
• • What does that thing/person/situation from your dream symbolize to you? What does it represent for you? What does it mean to you?
  • What thoughts & feelings did you have when dreaming?
• Oftentimes, once you know what the person/situation/thing meant to you and you reflect on your thoughts & feelings about the dream, you will get a clearer understanding of what the message of the dream was for you.
• Lucid dreams are dreams in which you become aware that you are dreaming. You can use lucid dreams to overcome fears.
• Whatever our predominant thought patterns & beliefs are, they are going to show up in our dreams.
• If you struggle with interpreting your dreams, a good place to start is by reflecting on what thoughts come to mind on what happened in the dream or what/who was in your dream.
• Tips on how to remember your dreams:
• • Start paying attention to your dreams
  • Have a dedicated dream journal by your bed (it serves as a physical trigger)
  • Set an intention to remember your dreams
  • Know that alcohol & drugs suppress REM sleep, which usually keeps you from remembering your dreams
  • Pause any substances you are taking for 3-5 days to see if that helps you to start remembering your dreams
  • Use oneirogens (herbs that are believed to help with dreams) by drinking them as a tea, smelling them or keeping a satchel of the herbs under your pillow. Examples of these are chamomile, mugwort, and wayusa
• The more you pay attention to your dreams, the more direct your dreams are to you in giving you messages
• Eric’s Top 3 Tips for Exploring Your Dreams:
• • Start a dream journal with dedicated time every morning to journal
  • Focus on your desired outcome of remembering your dreams rather than the undesired outcome of not recalling them when you wake up
  • Set intentions to remember your dreams & speak those intentions out loud

Resources:

Where to find Eric Tyrone:

Instagram: @_soul_dreamers

Website: http://soul-dreamers.com

If you feel your dreams are speaking to you, and you feel called to learn to tap into the full power of your dreams to utilize your dreams as a transformational tool, NoBS Wellness listeners can save $200 off of Eric’s 4-Week “Get Woke In Your Dream-Time” Live Group Masterclass. Check the next start date at www.soul-dreamers.com

Use coupon code: DREAMS222

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This episode is for all pet parents (current and future) out there. Dr. Lauren Beaird, DVM, shares about holistic veterinary medicine - what you can expect, why you shouldn’t be intimidated by it, and why you may want to consider a holistic vet. She shares about her personal journey from being a practicing veterinarian that was skeptical about alternative/holistic veterinary care to embracing the philosophy of treating the whole animal, including the use of complementary modalities such as acupuncture, physical therapy, and homeopathy.

Dr. Beaird gives some great insight into the importance of diet/nutrition on your pet’s health. We also dive into what you can do to take care of your pet’s mental health. Also she lays out some simple things you can do to uplevel your pet’s health.

In the “You Want Me To Do What??” section, Shanna shares about how she obsessively learned about dog food before getting her first dog as an adult and what she currently feeds her dog.

Episode Recap: Interview with Dr. Lauren Beaird - 2:59, “You Want Me To Do What??” section - 1:00:22

Highlights:

• Dr. Lauren Beaird turned to holistic medicine when her dog was diagnosed with cancer at 6 years old. Prior to that, she discounted holistic petcare because she didn't understand it.
• Dr. Beaird views her role as a veterinarian to be more of a teacher than a healer. She finds that educating pet parents on caring for their pets can ultimately have a bigger impact than just treating the pet.
• Some of the ways that holistic/alternative/complementary veterinary care differs from "traditional" vet care:
• • more focus on diet & nutrition
  • care individualized to the pet, including recommendations on vaccines & medications
  • openness to other options/treatments, including acupuncture, physical therapy, chiropractic care, homeopathy, etc.
• Dr. Beaird explains that, prior to going into holistic (or alternative) veterinary medicine, she used to focus her time on treating the symptoms of a sick animal rather than addressing the underlying cause.
• Animals are great patients to try acupuncture on because there is no placebo effect...it either works on them or it doesn't. (Fun fact: cows and horses respond well to acupuncture.)
• There is currently no extra certification or specialty for holistic petcare, but vets can do internships with experienced holistic vets, learn through their own research, and take continuing education courses on different alternative modalities.
• What you can expect when you go to a holistic veterinarian:
• • discussion on what goals you (as the owner) have for your pet's health
  • review of the entire medical history of the animal (so make sure you get your pet's medical records from any other vet that has treated your animal)
  • longer appointment time
  • potentially higher cost for appointments since you pay for the time you meet with the vet
  • focus on nutrition & getting education on nutrition
  • discussion on what other treats, supplements, medications, etc. that you are giving your pet
• When it comes to your pet's diet, here are some things to consider:
• • Kibble food is generally 30-60% carbohydrates, which isn't what dogs & cats need
  • Oven baked kibbles are better than extrusion processed kibble
  • Food that already has the moisture in it or intended to have it added back in are best (eg. dehydrated food or raw food)
  • Food with the macronutrient make-up that is appropriate for the species.
  • If doing raw foods, Dr. Beaird recommends working with a company that makes it
• Dr. Lauren Beaird's Top 3 Tips for Pet Parents:
• • Diet is important. If you are new to pet nutrition, work with someone who can help you find the right diet for your pet.
  • Spend time every day focusing on your pet's mental health. You want to make sure your pet has the right amount of stimulation through exercise, different experiences, play, and socialization.
  • Be mindful of anything else going into your pet's body, including treats, medications, vaccines, and any chemicals.

Resources:

To find a holistic vet in your area: ahvma.org

To find an acupuncturist in your area:

https://tcvm.net/

https://www.ivas.org/vets/

You can find Dr. Beaird at: https://www.merrillvillevets.com/

Food that Shanna mentions:

Dehydrated food: https://www.thehonestkitchen.com/

Kibbles:

https://www.tasteofthewildpetfood.com/

https://acana.com/en_US

Bully sticks: https://www.akc.org/expert-advice/nutrition/why-bully-sticks-are-a-great-treat-for-dogs/

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What would you do if something that you loved was having a severe negative impact on your health? Would you start your own company and find a better way of doing that very thing that was hurting you? That’s what Arieal (Ari) Smith-Liburd did when she discovered that the nail polish she was using was causing a severe allergic reaction that included itchy rashes and bubbles in her nails.

In this episode, we learn from Suite Eleven’s founder, Ari, about the chemicals & other unsavory ingredients lurking in “regular” nail polish, why non-toxic nail polish is a better choice, and what you give up by going non-toxic (hint: nothing but the toxic ingredients). We also talk about what motivated Ari to start Suite Eleven, what influences her color choices, and how she balances her drive for perfection with taking care of herself.

This inspiring conversation is about so much more than just nail polish.

Episode Recap: Interview with Arieal Smith-Liburd - 2:37, “You Want Me To Do What??” section - 34:32

Highlights:

• After turning 18, Ari woke up with a full-body rash, which led her down a path to figure out that she had allergies to a variety of foods and chemicals. She had to do a lot of trial & error, paying attention to what she ate & what products she used to figure out exactly what she was allergic to.
• Certain chemicals in “regular” nail polish are used to extend the wear & durability of the nail polish, but the chemicals can be harmful.
• Ari decided to start Suite Eleven because she wanted to create something that she loved while showing her siblings and community that they could have/do something that they were taught that they couldn’t have. She also wanted to show that you don’t have to give up what you love for your health.
• Vegan nail polish signifies that no animals or animal parts are used in creating or testing the nail polish.
• 10-Free means the nail polish is free of the top 10 hazardous chemicals commonly found in nail polish (Toluene, Dibutyl Phthalate (DBP), Formaldehyde, Formaldehyde Resin, Camphor, Ethyl Tosylamide, Xylene, parabens, animal by-products, and fragrance). These chemicals are known to cause things such as skin irritation, cancer, mental impairment, and fertility issues.
• Suite Eleven is inspired by Ari’s mom, and their shared love for getting their nails done.
• Non-toxic nail polish can be as vibrant and last as long as other “regular” nail polishes.
• Ari’s top nail care tips:
• • Always use a base & top coat
  • Don’t bite your nails
  • Use cuticle oil
  • Hydrate your hands regularly
• Body butter brands that Ari recommends for hydrating your hands:
• • Terra-tory
  • Olive & June
  • Lush Cosmetics
• Ari’s tips for making changes to a healthier lifestyle:
• • Start small
  • Do one thing at a time
  • Treat yourself sometimes

Resources:

Where to find Suite Eleven:

Instagram: @suiteleven

Website: www.suiteleven.com

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When someone gets pregnant, so much focus is on having a healthy pregnancy and preparing for baby. But what about mom during the “fourth trimester”? In this episode, we get real about the challenges, struggles, pains (and joys) for moms in the days, weeks and months following birth.

Aubrey Howard and Mia Clarke, two of the three co-founders of Nyssa, join us for this unfiltered conversation about the realities of the Fourth Trimester, what lessons they learned from their own postpartum experiences, and ways in which expecting parents can prepare for this time.

In the “You Want Me To Do What??” section, Nicole shares her personal postpartum experiences: what she wished she had known and what preparation she did that helped her.

Episode Recap: Interview with Mia Clarke and Aubrey Howard - 2:16, “You Want Me To Do What??” section - 45:33

Highlights:

• Nyssa started as a way for the three co-founders (Eden Laurin, Mia Clarke, & Audrey Howard) to provide products & resources for birthing parents during the Fourth Trimester (the first few months postpartum). The brand has since evolved to be a leader in starting an open dialogue surrounding all of the “unmentionables” - from period pain to postpartum challenges to menopause and everything in between.
• Aubrey explains the three areas of postpartum recovery:
• • Physical - focus should be on feeling healthy & healing (not on “getting your body back”)
  • Emotional - this includes postpartum depression, perinatal anxiety disorders, and other emotions felt during this major life change
  • Relational - this deals with the changes to the relationships with a person’s partner, family and friends following the birth of the baby
• Mia & Aubrey share their tips for planning for the postpartum period:
• • Have conversations with your partner, family and friends on how they can best support you during this time including sharing the load of baby care, making meals, and offering to watch baby so you can shower/nap/take time for yourself
  • If you are predisposed to anxiety, depression, or OCD, it is more likely that those things will be heightened during the postpartum period. Plan for ways to prepare for this whether it is having a therapist ready to talk to, preparing with your partner, etc.
  • Have a Pelvic Health Physical Therapist researched and the way to schedule an appointment “written down” so you know who to contact if you need one
• Nyssa offers the following products:
• • Nyssa FourthWear® Postpartum Underwear is super stretchy and accommodates a heat or ice pack in the vaginal/perineal area or at the site of a caesarean incision
  • Nyssa FourthCare™ Ice/Heat Pack fits their FourthWear® Postpartum Underwear.
  • Nyssa VieWear™ Underwear features proprietary pocket openings in the front and back to enable easy insertion of an ice/heat pack directly into the garment to give you additional comfort for things like period pain, endometriosis flare-ups, fertility treatments, and more.
  • Nicole’s top three tips to prepare for the postpartum period:
  • • Have a lactation consultant researched with their phone number/email easily accessible (if you want to breastfeed)
    • Have a chiropractor lined up with their phone number/email easily accessible in case you need one
    • Do meal prep & ask people to bring meals over for you

Resources:

Where to find Nyssa:

Instagram: @nyssacare

Website: https://nyssacare.com/

Podcast: The Unmentionables Podcast

Book mentioned by Mia during interview:

Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool by Emily Oster

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Setting boundaries is so important for your well-being, but it can be hard, especially if you are a people pleaser. Thanks to our guest in this episode, Rachel Ann Dine, MA, LPC, LMHC, we get some clear steps on how to start working on healthy boundaries and being assertive in communicating them. While she doesn’t hide the fact that it’s hard setting boundaries and not something that you’ll be good at overnight, she stresses that this work is crucial for your health - mentally, physically and emotionally.

In the “You Want Me To Do What??” section, Nicole and Shanna talk about their journeys in setting boundaries and how they are very much works in progress when it comes to boundaries. So if you haven’t been great at setting boundaries in the past (or are still wondering what the hell boundaries are), this episode will show you that it’s a journey, and you can start now.

Episode Recap: Interview with Rachel Ann Dine, MA, LPC, LMHC - 1:59, “You Want Me To Do What??” section - 41:50

Highlights:

• Rachel Ann is a counselor in private practice with over 15 years in the mental health field along with being a podcaster and author
• Setting healthy boundaries means that you create a safe place where you feel content & secure mentally, physically and emotionally
• When setting boundaries ask yourself:
• • What am I going to tolerate?
  • What are my non-negotiables?
• Another important aspect of healthy boundaries is being able to assert those boundaries to the people in your life, including yourself
• Rachel Ann recommends this process for establishing healthy boundaries:
• • Take 15 minutes to evaluate where you are spending your time & energy
  • Review & ask yourself: 1. Are these things working for me? 2. Are they taking & not giving back?
  • Develop a script to communicate your boundaries so you are prepared when it comes time to assert yourself
• If you are trying to set a boundary and someone pushes back, remember your intention (why are you setting your boundary?), go back to your script of your boundary, AND get comfortable with silence (no need to overexplain or justify yourself)
• Being comfortable with setting boundaries isn’t going to happen overnight
• • Keep at it
  • Lean into your “why” for setting the boundary
• Assertive Communication is:
• • Owning your statements by using “I” statements
  • How you are physically holding yourself, your posture and your voice
• If you struggle with assertive communication, ask yourself - “since when did voicing how I feel become a negative thing?”
• Rachel Ann recommends that you carve out time every day to check-in with how you are feeling (away from technology), including asking:
• • Am I getting enough sleep?
  • How am I fueling my body?
  • Am I physically active?
• Rachel Ann’s Top Three Pieces of Advice:
• • Make sure you carve out a 15 minute meditative session every 3-6 months to reflect on where your life is going and if you are happy
  • Watch how much you are letting fear hold you back
  • Attend to the “Three Pillars of Wellness” - sleep, food/nutrition and physical activity

Resources:

Where to find Rachel Ann Dine:

• IG - @rachelanndinecounseling
• Website - https://humanitascounseling-consulting.com/about-rachel-ann-dine-lpc/
• Podcast - The Three L’s Podcast https://anchor.fm/rachel-ann-dine
• In Real Life - Humanitas Counseling and Consulting, 816 Greenbrier Circle, Suite 209, Chesapeake, VA 23320
• Book - Live. Learn. Love.: Real-talk tips for the woman who is ready to be her best self https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB

Book Rachel Ann mentions on Dialectical Behavioral Therapy - DBT Skills Training by Marsha Linehan https://www.amazon.com/Skills-Training-Handouts-Worksheets-Second/dp/1572307811/ref=sr_1_4?dchild=1&keywords=DBT+skills+training&qid=1600651016&sr=8-4

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Sex shouldn’t hurt, and incontinence isn’t normal. In this fascinating conversation with Physical Therapist, Kari Melby (PT, MPT), we get really real and learn a lot about pelvic health & how physical therapy can help. In the “You Want Me To Do What??” section, Nicole & Shanna talk with their good friend Kim about her personal experiences with Women’s Health PT. Kim is the epitome of No B.S. and shares openly about how PT has helped her. What’s even better, she gives advice on going to see a pelvic health Physical Therapist and what you can expect.

Episode Recap: Interview with Kari Melby - 2:29, “You Want Me To Do What??” section - 59:50

Highlights:

• Kari has had a passion for pelvic health physical therapy (PT) since she first learned about it in physical therapy school. She now teaches courses on pelvic floor physical therapy to Physical Therapists that want to specialize in this type of PT
• Women’s Health PT (more commonly called Pelvic Health PT) involves the assessment & treatment of the muscles, organs and nervous system in the pelvic region
• Pelvic Health PT is different from a typical gynecological visit in some key areas:
• • The initial examine focuses on assessing the muscles not the organ system
  • Treatment tables typically don’t have stirrups
  • Prior to doing the examine, the patient is given lots of education from the Physical Therapist on what to expect during the examine
  • Assessment & treatment is more gradual with the pace of progression being set by the patient’s comfort level
• Common diagnoses seen by Pelvic Health Physical Therapists:
• • Urinary incontinence
  • Urinary urgency & leaking urine
  • Pain during intercourse
  • Pain during a pelvic exam
  • Pain using a tampon
• Other diagnoses/symptoms that a Pelvic Health Physical Therapist can help with:
• • Pressure & heaviness in the pelvic floor region
  • Chronic constipation
  • Fullness in the rectal or vaginal region
  • Painful bladder syndrome
  • Fecal incontinence/accidental bowel leakage
  • Pain from endometriosis
  • Pain from Irritable Bowel Syndrome
• While each treatment plan is specifically designed for the individual, the Physical Therapist will address both internal and external aspects of the body
• Pelvic Floor Physical Therapy is covered by insurance if physical therapy is part of your insurance plan
• If you think pelvic health PT can help you, here are some recommendations to get going:
• • Find a pelvic floor Physical Therapist near you and call them to ask if you need a referral from a doctor
  • If you need a referral, go to your doctor and ask for the referral. Advocate for yourself
  • If you don’t need a referral, go to the Physical Therapist and be open about what you’re experiencing
• Kari’s recommendations for taking care of your pelvic floor health:
• • Make sure you are breathing correctly - aka diaphragmatic breathing
  • Make sure you are maintaining proper posture
  • Don’t clench your glutes and abs. Muscles should have tension & mobility, not tightness.
  • Do a pelvic brace or core brace before doing something like jumping, heavy lifting, coughing, etc.
  • Do not hover over the toilet when going to the bathroom
  • Do not do ‘just in case’ peeing
• Kim (our special YWMTDW guest) gives her advice for going to a pelvic health Physical Therapist based on her experience:
• • Be Real
  • Don’t sugarcoat what’s going on with you
  • If you go to a Physical Therapist and don’t like them, find a new one

Resources:

Where to find Kari Melby, PT, MPT: https://aptapelvichealth.org/about/faculty/

Where to find a Women’s Health/Pelvic Health Physical Therapist: https://ptl.womenshealthapta.org/

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Ever wondered how to cure chronic pain? Find out the way that you might not expect from our guest this week, Nicole Sachs, LCSW. Evolving the approach that Dr. John Sarno created several decades ago, JournalSpeak is a no B.S. approach to journaling that has helped teach thousands of people around the world how to heal themselves. As Shanna says in the “You Want Me To Do What??” section, this isn’t just for those with chronic pain, but for anyone who suffers from “the Human Condition”.

Episode Recap: Interview with Nicole Sachs - 1:58s, “You Want Me To Do What??” section - 58:58s

Highlights:

• Nicole Sachs was diagnosed with a severe spinal condition at the age of 19 that left her with extreme pain, until she stumbled upon Dr. Sarno’s work in the ‘90s and started healing herself.
• Dr. John Sarno studied the condition he coined TMS, a condition that focuses on the mind-body connection and how that creates things like back pain.
• Nicole developed JournalSpeak as an evolution to Dr. Sarno’s work, and a practical way to take his research and put it into a daily practice that anyone can use to help release unconscious emotions to the conscious mind.
• To practice JournalSpeak, follow these four steps:
• • Make a three lists, titled Childhood, Daily Life, and Personality, and brainstorm things that cause emotional responses within those themes.
  • Set 20 minutes on your phone, pick a topic from any list, and begin writing or typing. No B.S. Allowed here; in order for this to work you have to speak your truth.
  • Once the 20 minutes are up, throw away or delete the journal entry!
  • Repeat the process everyday for 20 minutes.
• While Nicole Sachs focuses on those individuals who suffer from chronic pain, Shanna sees extreme value in this approach for anyone who has feelings (ie anyone who is human)!

Resources:

• Where to find Nicole Sachs:
• • www.thecureforchronicpain.com
  • Podcast: The Cure for Chronic Pain with Nicole Sachs, LCSW
  • Instagram @nicolesachslcsw
  • Book: The Meaning of Truth on Amazon
  • Closed Facebook Community: JournalSpeak with Nicole Sachs, LCSW
  • YouTube: The Cure for Chronic Pain with Nicole Sachs, LCSW
• Blog Post that Nicole Mentions: https://www.thecureforchronicpain.com/community/2018/9/7/the-day-i-taught-my-son-to-save-himself
• Dr. John Sarno’s Books:
• • “Healing Back Pain” - https://www.barnesandnoble.com/w/healing-back-pain-john-e-sarno/1006021820
  • “The Mind-Body Prescription” - https://www.barnesandnoble.com/w/mindbody-prescription-john-e-sarno/1100308025?ean=9780446675154
• Netflix Documentary Nicole mentions - “Life Overtakes Me”

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Learn why the old adage ‘think positive thoughts’ might not always be the best approach when you want to work on your mindset. We sat down with the wise soul Efosa Guobadia, physical therapist and mindset coach, to learn the process for improving your mindset.

Episode Recap: Interview with Efosa - 2:46s, “You Want Me To Do What??” section - 55:38s

Highlights:

• Habit change is a big part of physical therapy rehabilitation, which is how Efosa started to hone his skills in mindset
• Your thoughts affects your words, which affect your actions - starting with how you think is the way to changing or evolving how you show up in life
• Efosa recommends three things to begin having an impact on how your mindset - 1) start with your why - drive to clarity around what your purpose is in life, and start this work by thinking about the five greatest moments of your life, and what drove that feeling 2) work on believing achieving that purpose is possible and 3) establish a daily routine that will allow you to consistently create space to check in with yourself
• While Shanna agrees that ‘start with your why’ is important, she thinks believing it’s possible is the harder part, and shouldn’t be ignored

Resources:

• Where to Find Efosa:
• • IG: @efosaguobadia, @ffitthealth
  • Email: efosa@ffitthealth.global
  • Mindset Services: https://ffitthealth.janeapp.com/locations/mindset-services/book
  • Move Together: https://www.movetogether.org/
• “Start with Why” TED Talk by Simon Sinek - https://www.youtube.com/watch?v=u4ZoJKF_VuA

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We learned all about Biofeedback in today’s episode with Dr. Eugenie Pabst, Chicago based Clinical Psychologist and Biofeedback Therapist. Learn how Biofeedback can help relieve symptoms showing up in your body related to stress, anxiety, or chronic conditions. In the “You Want Me To Do What??” section, hear about Shanna’s first experience with it!

Episode Recap: Interview with Dr. Pabst - 3:08s, “You Want Me To Do What??” section - 37:42s

Highlights:

• Biofeedback is a mind-body therapy that uses feedback from your body to improve your health, through re-training your breathing.
• Through monitoring respiration, heart rate, surface muscle tension, fingertip temperature, and electrodermal activity in the palm of the hand (aka perspiration), Biofeedback can measure when you’re in the parasympathetic state.
• Biofeedback therapists use this information to get their patients to a state of coherence - a breathing rhythm that sustains the parasympathetic state on a more ongoing basis.
• The main benefits are stress, anxiety, and chronic pain reduction; however, Dr. Pabst also helps patients relieve symptoms of IBS, teeth clenching, hypertension, sleep issues, and migraines.
• Dr. Pabst tips for anyone to help manage stress through breathing? 1) breathe from your belly - we were born as diaphragmatic breathers! And 2) create a daily breathwork practice.
• Shanna breaks down the experience of a Biofeedback session, and explains the way the breath should feel when in the parasympathetic state - what she calls ‘hang time’.

Resources:

• Where to find Dr. Pabst:
• • https://www.wellnessredefined.co
  • IG: @wellnessredefined.co
  • In Chicago, at the Pazio Institue (1019 W Fulton Market) or Vital Origins Integrative Health (2559 N Southport Ave.)
• Book that Dr. Pabst recommends: “Breath: The New Science of a Lost Art” by James Nestor

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Learn about what is beyond your horoscope in this Astrology 101 episode! We sat down with Astrologer Natalie Holbrook to learn the basics, and why you might want to know more than your sun sign.

Episode Recap: Interview with Natalie - 1:56s, “You Want Me To Do What??” section - 44:32s

Highlights:

• Learn about “The Big Three” - the sun, moon, and rising signs, and how they each play a role in shaping who you are as a person
• Understand how you can use your birth chart and the current position of the planets to inform good days for taking chances, or making big life decisions
• Find out Shanna and Nicole’s takes on their birth chart readings, and what they took away from the experience

Resources:

• Where to Find Natalie Holbrook:
• • Website: https://natalieholbrookwellness.com/
  • IG: @natalieholbrookwellness
• Natalie’s guide to reading your birth chart: https://natalieholbrookwellness.com/shop/how-to-read-your-astrological-birth-chart/
• App Natalie mentions for current astrological influences: https://apps.apple.com/us/app/astro-gold/id430270438
• To look up your “Big Three” on your own: https://astro.cafeastrology.com/natal.php

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Today we sat down with Dr. Kelsie Lazzell to learn about why you might want to take a different approach to your kiddo’s health and wellbeing. As a naturopath and chiropractor who specializes in children’s care, Dr. Lazzell gives great perspective on these alternative approaches, and also some simple tips for any parent regardless of the doctor route they choose for their children!

Episode Recap: Interview with Dr. Lazzell - 0:32s, “You Want Me To Do What?? Section - 45:47s

Highlights:

• Gastro-intestinal issues or skin issues are common reasons why parent’s will choose the alternative route like a naturopath for their children
• Chiropractors are great for helping babies and toddlers with things like birth traumas, reflux, colic, constipation, or spinal adjustments for falls
• Dr. Lazzell’s 3 tips for any parents, regardless of the doctor route they want to take with their kids:
• • Introduce foods that are great for the gut at an early age - things like sauerkraut, yogurt, miso soup, and bone broth are all great as they are nutrient dense in vitamins, minerals, and amino acids
  • Set a good example - kids are like sponges, and whatever you are eating will rub off on them!
  • Get your child’s vitamin D levels tested - it is very common for all people, not just kids, to have low levels and need a supplement

Resources:

• Where to Find Dr. Lazzell
• • https://www.drkelsielazzell.com
  • IG: @drkelsielazzell
  • Vital Origins Integrative Health in Chicago

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Have you always been someone that has struggled trying to meditate? Then Breathwork might be for you! We talked with Samantha Skelly all about it in today’s episode, including how it transformed her life after dropping everything to head to Bali and missing a meditation class. Get the download on what Breathwork can do for you, and try out a short session live with Shanna and Nicole!

Episode Recap - Interview with Samantha - 2:36s, “You Want Me To Do What??” section - 39:44s

Highlights:

• The breath helps to release the mind and get into the body, which is why a Breathwork practice is like an active meditation
• Samantha developed Pause Breathwork for people who can’t meditate, and their goal is to reduce human suffering by raising consciousness through the breath
• Shanna draws a lot of similarities with the Pause approach to her breath training in Yoga teaching training, and recommends it to anyone who struggles to create a meditation practice!

Resources:

• Where to find Samantha
• • IG: @samanthaskelly, @pausebreathwork
  • Website: https://www.pausebreathwork.com, https://www.hungryforhappiness.com
  • Get the Pause App coming in September! https://www.pausebreathwork.com/get-app/
  • Deliciously Ella Podcast Shanna recommends - https://deliciouslyella.com/podcast/simple-tools-for-health-breath/
  • James Nestor Book - https://www.penguinrandomhouse.com/books/547761/breath-by-james-nestor/

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Heard of Essential Oils but not sure how to put them into practice? We sat down with Hana Tisserand of the Tisserand Institute to learn the nuts and bolts of what Essential Oils can do for you, and how they can help you heal.

Episode Recap: Interview with Hana - 3:04s, “You Want Me To Do What??” section - 45:32s

Highlights:

• Essential Oils are plant material that is distilled and concentrated into a liquid form
• Main benefits of Essential Oils with good research backing them are lavender for reducing anxiety, peppermint for irritable bowel syndrome and anti-itch treatment, and tea tree oil for helping with acne and fungal infections
• If a claim sounds too good to be true, it usually is - sometimes Essential Oils just smell nice and there’s benefit in that in and of itself

• Hana’s top three pieces of advice?

• 1. Don’t go crazy - start with 3-5 Essential Oils and see what they do for you. Good options to try are lavender, peppermint, eucalyptus, citrus (orange), and pick one other one just for fun
  2. Try inhalation of Essential Oils first; this is the safest way to consume them
  3. If you really want to dive into the Essential Oils world, buy one of the books recommended by the Tisserand Institute to understand the ins and outs before moving beyond inhalation

• When buying Essential Oils from anywhere, transparency is key and typically a reputable company will tell you 1) actual botanic names on the bottle 2) country of origin and 3) how it was distilled (probably on their website)

• If purchasing from a retailer, check the sell through date on the bottle, as shelf life can be an issue. Also, never rely on the testers for the smell, as this is not a great way to preserve the oil.
• For a fun way to experiment with Essential Oils, try Shanna’s suggestion of using a diffuser and picking oils to mix together. Shanna’s favorite? Cinnamon, Clove & Orange for a holiday scent!

Resources:

• Where to Find the Tisserand Institute:
• • IG & Facebook - @tisserandinstitute
  • Website - tisserandinstitute.org
• Tisserand Institute Safety Guidelines - https://tisserandinstitute.org/?s=safety+guidelines
• Tisserand Institute Research Link - https://tisserandinstitute.org/category/research/
• More on the research into Essential Oils fighting antibiotic resistance - https://tisserandinstitute.org/resistance-is-futile/
• Shanna’s Company’s CBD & Essential Oil Rollers - https://myeq.com/product/dynamic-roller-duo/ use code: nobswellness for 20% off!

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From the Age of Aquarius to overcoming Limiting Beliefs, Shanna and Nicole dive into the last three months and what they’ve learned. Listen in to find out how Shanna has been feeling during this pandemic quarter, and how Naturopathy might just be the trick she needs to turn it around. Nicole had a breakthrough after talking with Lauren about a new perspective on 2020, and is all in on up leveling her nutrition game and clean beauty.

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Today we sat down with Nutritionist Juli Keene, the Los Angeles Nutritionist with over 25 years of experience working with world class athletes, like Kerri Walsh Jennings, to perform at their peak levels. We get some great health hacks to up your nutrition game, whatever your lifestyle or starting point.

Episode Recap: Interview with Juli - 0:33s, “You Want Me To Do What??” section - 1h:06s

Highlights:

• Juli has spent over 25 years working with world class athletes and the weekend warrior alike, helping her clients to optimize their health through nutrition.
• Juli’s ‘sweet’ craving go-to? Try a pina colada smoothie like this recipe: https://www.instagram.com/p/CCeqldPBabY/
• Know these tips if you’re looking to up your supplement game:
• • Look at the “other” ingredients on the supplements fact panel; ideally you’re choosing a supplement with as few items on the other ingredients list as possible, and avoiding things like sorbitol, mannitol, or artificial colors
  • More is not always better - ideally supplements are used to fill in gaps in a whole food, nutritious diet.
  • If you do need to take a few, start one at a time to confirm that there are no unwanted side effects before incorporating the next one.

• Juli’s Nutrition Tips for Most People?

• Awareness is key - use an app like the “See How You Eat” food diary app to record a week’s worth of food. Many of us over-estimate the amount of nutritious meals we are getting everyday.

• Eat Real Food as much as possible - a meal ideally is a mix of protein, complex carbs, healthy fats, and veggies
• Set a schedule to prep meals, so that you’re not tempted in a pinch to grab the unhealthy option
• If you’re not a big cook, take some time to research how to make veggies taste really yummy.

• If you struggle with snacking/eating all day, put parameters around the hours that you eat. Try something like the intermittent fasting approach.

• If you’re looking to help your kids eat healthier, consider these tips:

• • Always give them what you are eating first, even if it’s in small portions
  • Put the veggies on the plate first, then add the things you know your child will eat after once they’ve eaten some
  • Let your child pick out the veggies and fruits; having a say in the decision as to what to eat can help educate them and provide greater incentive to want to eat it

Resources:

• Where to Find Juli:
• • https://www.julikeene.com/
  • IG: @juliekeenenutritionist
  • YouTube “Los Angeles Nutritionist How to Prevent the Coronavirus Quarantine 15” - https://www.youtube.com/watch?v=Bl6EfacYm_I
• Dr. Mary Ann Block - https://blockcenter.com/
• Dr. Ben F. Feingold - https://feingold.org/

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Learn about the Clean Beauty movement, as we sat down to learn all of the basics with Jess Keys of The Golden Girl Blog! This is a great episode for the Clean Beauty novice, to learn why you might want to make the switch to non-toxic beauty care products, and some great tips for how to make it simple and affordable to get started.

Episode Recap: Interview with Jess - 1:58s, “You Want Me To Do What?? Section - 41:24s

Highlights:

• Clean Beauty Brands Jess Loves:
• • Beauty Counter
  • Caudalie
  • Farmacie
  • Billie
  • Super Goop
  • RMS Beauty
  • Alima Pure
  • Herbivore
  • Indie Lee
  • Ren Skincare
  • Weleda
• Places to Buy Clean Beauty Products:
• • Sephora
  • Follain - https://follain.com/
  • Nordstrom
• Places with Good Return Policies:
• • Beauty Counter
  • Sephora
  • Nordstrom
• Jess’s Advice for switching to Clean Beauty Products:
• • View the clean beauty switch as a marathon, not a sprint - switching all at once could make your skin freak out!
  • Change out your products as you run out of them, to make it less daunting
  • Switch out your skincare first, ie serum or face lotions, before going to makeup
  • Start with your sunscreen! Mineral sunscreens with zinc oxide or zinc oxide and titanium dioxide are best
  • Look at the return policies - if it doesn’t work for you, switch it out and try another option

Resources:

• Where to Find Jess:
• • IG: @jesskeys_
  • https://www.thegoldengirlblog.com
• Environmental Working Group Skin Deep® Cosmetics Database - https://www.ewg.org/skindeep/
• Book Jess mentions: “The French Beauty Solution: Time-Tested Secrets to Look and Feel Beautiful Inside and Out” by Mathilde Thomas
• Podcast Jess mentions: Bad on Paper Podcast - https://badonpaperpodcast.com/
• Beauty Counter Advocacy: https://www.beautycounter.com/advocacy
• Talc Powder Lawsuit Details: https://www.nytimes.com/2020/05/19/business/johnson-baby-powder-sales-stopped.html

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Did you know that 25% of your bones are in your feet? Find out in this episode why that is so important, and what you are doing everyday that could be causing issues when it comes to your foot health! We heard from sports podiatrist and founder of Correct Toes®, Dr. Ray McClanahan, about his journey to discover the cause of his own foot injuries, as well as so many great tips on how to prevent your own from occurring. In the “You Want Me To Do What??” section, Shanna dishes about her partially torn plantar fascia, and why she is such a proponent for Correct Toes®.

Episode Recap: Interview with Dr. McClanahan - 2:11s, “You Want Me To Do What??” section - 56:28s

Highlights:

• We don’t have a foot problem, we have a footwear problem - According to the American Podiatric Medical Association, 78% of Americans have experienced foot pain as a result of uncomfortable or ill-fitting shoes
• Our bodies adapt to compensate for our shoes, which causes calf muscles to shorten and arches to get smaller, among other things
• Correct Toes® was born out of the idea that if toes can be stabilized in a more natural position, that can heal foot ailments in a more natural way rather than resorting to surgery or other expensive symptom relief treatments
• Shanna partially tore her plantar fascia while running in college, and discovered Correct Toes® after being told by her podiatrist that she could never run on a beach or walk around much barefoot again

Resources:

• Where to Find Dr. McClanahan:
• • https://www.correcttoes.com/
  • https://www.youtube.com/channel/UCgtX7eei9MQfEWO8ZBCjKVg
  • https://www.nwfootankle.com/
  • FB Group: https://www.facebook.com/healthyfeetalliance
• Articles Dr. McClanahan mentioned:
• • “Why Shoes Make Normal Gait Impossible” by Dr. William Rossi - http://www.unshod.org/pfbc/pfrossi2.htm
  • “Footwear: The Primary Cause of Foot Disorders” by Dr. William Rossi - https://www.correcttoes.com/foot-help/wp-content/uploads/2015/12/Rossi-FootwearTheprimarycauseofFootDisorders.pdf
• Shoes Dr. McClanahan recommends: https://www.correcttoes.com/foot-help/shoe-list/natural-foot-approved/

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We talk with Sandra Streit of Tap Into Your Inner Child all about the Emotional Freedom Technique, also known as tapping. Learn how to do it, and why you might want to work with a professional as well. In the “You Want Me To Do What??” section, Nicole details a table top approach that works for her.

Episode Recap: Interview with Sandra - 2:20s, "You Want Me To Do What??" section - 44:04s

Highlights:

• EFT stands for Emotional Freedom Technique, which is using the energy meridians to clear blockages that are happening in the body. As Sandra will say, emotions are energy in motion, that get stuck if you don’t allow them to be processed.
• EFT has been extensively researched as a method for treating anxiety and depression, with clinical studies such as this: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/ proving the reduction in symptoms in as little as three sessions.
• The basic recipe for table top tapping is the following:
• • Tap sequentially on nine points of the body - side of the hand below the pinky, bridge of the nose between the eyebrows, side of the eyes/on the temples, under the eyes, under the nose, on the chin, on the collarbone, and under the armpit
  • Adding a word or short phrase that focuses on what is aiming to be addressed also helps with this process
• Nicole learned about tapping through hypnotherapy, and while she hasn’t adopted it as a habit, found some benefit when experiencing it.

Resources:

• Where to Find Sandra:

  • IG: @tapintoyourinnerchild
  • FB Group: Rising Above Trauma: Path of Self Empowerment
  • https://www.tapintoyourinnerchild.com

• Other Well Known Practitioners: Dawson Church, Brad Yates, Dr. Peta Stapleton

• Learning Institutions for Emotional Freedom Technique
• • https://www.eftuniverse.com/
  • https://www.tappingsolutionfoundation.org/

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Have you heard of the superfood cacao? Well if not, this episode will give you all you need to know about what cacao is, and how you can use it for more than just nutrition through cacao ceremonies. Erin Eber, spiritual awakening guide and expert on cacao, breaks it down for us while in the “You Want Me To Do What??” section, we hear about Shanna and Nicole’s own first cacao ceremony.

Episode Recap: Interview with Erin - 0:41s, “You Want Me To Do What??” section - 41:37s

Highlights:

• Most of the cacao that is used in commercial chocolate comes from a hybrid bean, which is very highly caffeinated.
• Criollo cacao beans are what ceremonial grade cacao is made from, and is higher in theobromine, which is known to absorb more slowly and thus feels more grounding than caffeine.
• Nicole and Shanna experienced their own cacao ceremony, and had some grounding, deep conversations on the state of the world right now.

Resources:

• Where to find Erin: www.erineber.com

IG: @erineber

• Keith’s Cacao: https://www.keithscacao.com/, Use code ‘Erin18US39’ for 5% off!
• Effects of Theobromine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
• The scientist Erin was talking about: Masuro Emoto - “The Hidden Messages in Water”
• • The Life Changing Power of Words: https://www.youtube.com/watch?v=joj7_brYWt8

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We sat down with Dr. Michael Morin to discuss Psychotherapy. While you may think you know what it is with popular culture portraying it time and again, this is a fascinating conversation diving into the conscious and the subconscious. In the ‘You Want Me To Do What??’ section, Shanna explains her journey with therapy from a skeptical participant to a transformative experience.

Episode Recap: Interview with Mike - 0:32s, “You Want Me To Do What?? Section - 43:00s

Resources:

• Where to find Mike: www.chicagotherapy.org

https://www.psychologytoday.com/us/therapists/michael-morin-chicago-il/378155

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Today is a special episode focusing on 2020.. could it be the beginning of a new astrological era?? As the popular 1969 hit from 5th Dimension “The Age of Aquarius” says “When the moon is in the Seventh House, and Jupiter aligns with Mars, Then peace will guide the planets, and love will steer the stars. This is the dawning of the age of Aquarius.”

We sat down with our favorite astrologer Lauren O’ Connell, also known as the Modern Astrologer, to learn about the shift from the age of Pisces to the age of Aquarius, and what it could tell us about the current events and what’s to come in the remainder of the year.

Resources:

• Where to find Lauren O’ Connell:
• • Website - https://www.themodernastrologer.com/
  • Instagram - @themodernastrologer
• Also check out our Human Design episode with Lauren, Episode 8

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In today’s episode, we sat down with Andrea Fagenholz of Curiously Present. We learn from her all about hypnotherapy, and how it bypasses the critical mind to tap into the subconscious. In the “You Want Me To Do What??” section, Nicole details her own experience with hypnotherapy to help cure grinding her teeth. While Shanna explains her journey from initial skepticism to now a convert.

Highlights:

• Andrea explains that 88% of the brain is the subconscious mind, with the critical mind acting as a bodyguard to protect you from what’s there. With hypnotherapy, you can bypass the bodyguard and tap into the power of the subconscious
• Some common reasons for individuals to seek out hypnotherapy include anxiety, stress, sleep issues, or common fears, such as fear of flying
• There are two types of ways that people prefer to be spoken to - emotional or physical language. Andrea details how important it is to flex her style to speak to people in their language.
• Nicole found hypnotherapy to be extremely beneficial in not only helping with grinding her teeth, but also uncovering issues she didn’t even know were still affecting her emotional body
• Shanna now appreciates the art of hypnotherapy, as she can relate it to using a similar approach to get A’s in school

Episode Recap:

• Interview with Andrea - 0:32s, “You Want Me To Do What?? Section - 43:47s

Resources:

• Where you can find Andrea: https://www.curiouslypresent.com/

IG: @curiouslypresent

IRL: 2900 Bristol St. Suite G-106 Costa Mesa, California

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In today’s episode, we sat down with Charlie Watts of the Aura Weaver to learn all about Aura Photography. Charlie breaks down auras in an easy to understand way, explaining that it is the visual representation of the energetic field surrounding you. We learn about the seven basic colors that make up auras, ROYGBIV, and how each one is connected to the chakras. We also learn that auras change over time and that capturing yours is a point in time of how you are feeling in that moment. In the “You Want Me To Do What??” section, Shanna talks about her experience getting an aura photograph, as well as an aura portrait.

Episode Recap: Interview with Charlie - 0:32s, “You Want Me To Do What??” section - 47:10s

Highlights:

• The aura is a visual representation of your energetic field, which is affected by your emotions
• The colors of the aura align with the chakra system, with the colors ROYGBIV representing:
• • Red - Root Chakra - leadership, drive
  • Orange - Sacral Chakra - entrepreneurship, creativity
  • Yellow - Solar Plexus Chakra - manifestation, joy
  • Green - Heart Chakra - connections, unconditional love
  • Blue - Throat Chakra - self expression, speaking your truth
  • Indigo - Third Eye Chakra - intuition, self awareness
  • White - Crown Chakra - very open, universal connection
• Charlie uses a special camera designed to pick up a person’s electromagnetic field to capture the aura - it’s called a Aura cam 6,000

Resources:

• Where to find Charlie: www.auraweaver.com
• • Instagram: @theauraweaver
  • In Person: 675 Ponce De Leon Ne, Atlanta, Georgia

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In today’s episode, we sat down with Dr. Kelly Simms of Vital Origins Integrative Health. Dr. Simms breaks down naturopathic medicine - what it is, what the benefits are relative to other healthcare professionals, and how they approach care. In the “You Want Me To Do What??” section, Nicole and Shanna discuss what they like about naturopathy, and the best tricks to make it affordable.

Highlights:

• Naturopathic Medicine is all about addressing the root cause of illness and then using natural remedies to promote health and healing
• Dr. Simms specializes in women’s health, and has worked with many women when it comes to managing PCOS and fertility
• Did you know that you can use your flex spending or health savings accounts to pay for naturopathic care?

Resources:

• Where to Find Dr. Simms: www.kellysimmsnd.com

www.vitaloriginsintegrative.com

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In today’s episode, we talked with Davin Youngs, a Chicago based singer, teacher, and sound guide. We learned about the art of sound baths - what they are (not an actual bath, in case you were wondering!), and their ability to take your mind to a different place than the everyday. Davin explains how his unique approach to sonic immersions is completely improvised, and how his intention is to hold the space for those who experience it to feel whatever they need to in that moment. In the “You Want Me To Do What??” section, Nicole explains her take on the sound bath she experienced with Davin. While it was definitely different out of the gates, she came to find the experience to be very calming. Shanna also talks about the sound bath she had forgotten about in nature on a yoga retreat. While both Shanna and Nicole were quite skeptical going in, they both now see the benefits.

Episode Recap: Interview with Davin - 0:33s, “You Want Me To Do What??” section - 44:01s

Highlights:

• Sound baths are an experience where you lie down and listen to music - whether that be crystal bowls or gongs, or in the case of our guest Davin, all of that plus his voice
• At worst, sound baths are a concert where you get to lie down. At best, it is a transformative experience that allows your mind to open up to possibilities.

Resources:

• Where to find Davin:
• • www.davinyoungs.com
  • Instagram: @davinyoungs
• Book that Davin Recommends:
• • Tuning the Human Biofield: Healing with Vibrational Sound Therapy by Eileen McKusick

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In today’s episode we spoke with Lindsay Schroeder from Our & Are - a spiritual wellness, intuitive business, and mindset coach. We dive into what spiritual wellness is, and how you can develop your intuition, overcome limiting beliefs, and transform your mindset. In the “You Want Me To Do What??” section, Nicole talks about how she has come to develop her own intuition, and Shanna notes that if all of this is a bit too woo woo for you, working on mindset is something that can help in any situation.

Episode Recap: Interview with Lindsay - 0:33s, “You Want Me To Do What??” section - 1:02:43s

Highlights:

• Spiritual Wellness is one of the nine dimensions of wellness, which are aspects of your life that contribute to your overall quality of life
• Key aspects of building Spiritual Wellness include developing your intuition, overcoming limiting beliefs, and transforming your mindset
• To tap into your intuition, Lindsay suggests building a practice that works for you of going inward - whether that be a daily meditation practice, journaling, or listening to a podcast and taking notes, for example
• To work on changing your mindset, find a way to carve out the time to notice when you have them - whether that be in the moment making a note on your phone or if that doesn’t work with your schedule keeping a notepad near your bed to reflect before falling asleep

Resources:

• Where to find Lindsay:
• • Website: http://ourandare.com/
  • Instagram: @ourandare
  • Private Facebook Group: facebook.com/groups/ourandare
• To Learn More about the Nine Dimensions of Wellness: https://swc.osu.edu/about-us/nine-dimensions-of-wellness/

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Today we sat down with Bee from the Manifesting Squad to learn about manifestation. Bee breaks down manifestation in a practical way, explaining that vision boards and affirmations aren’t enough to attract what you want in life. The most important aspect of manifesting is putting in the work. We hear from Bee about how she came to this realization, as she worked on her own blocks to get out of an abusive relationship and into doing what she loves for a living. We learn how to put manifestation into practice on a daily basis, and what blocks are and how to think about overcoming them. In the “You Want Me To Do What??” section, Nicole relays two examples of ways she has incorporated manifesting into her life, and Shanna explains why she hates vision boards!

Episode Recap: Interview with Bee - 0:33s, “You Want Me To Do What??” section - 33:12

Resources:

• Where to Find Bee -

  • Website: https://manifestingsquad.com/
  • Pinterest: https://www.pinterest.com/ManifestingSquad/
  • YouTube: https://www.youtube.com/channel/UCLrRUUWwP1EPptqC75zDVMQ/videos
  • Facebook Group: https://www.facebook.com/group/ManifestingSquad

• Book Nicole recommends - The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod

• Program Shanna recommends - https://tobemagnetic.com/
• 9 Dimensions of Wellness - It is the full integration of states of physical, mental, and spiritual well-being. Wellness includes social, emotional, spiritual, environmental, occupational, financial, intellectual, physical, and sexual wellness. Each of these nine dimensions act and interact in a way that contributes to our own quality of life.

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In today's episode, Shanna and Nicole dive into the last three months of episodes, and highlight the ones that have stuck with them, the ones that they've learned more about since recording the episode, and the ones they are still struggling with.

Highlights:

• Nicole and Shanna have both found meditation to be extremely helpful in their day to day lives, with it being a new found love for Shanna

• Shanna has some good updates on the CBD front, as she now works for the company that they interviewed in episode 2

• They also discuss ways to build new habits or to re-start old ones once social distancing becomes a thing of the past

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In today’s episode, we talk with Dr. Erin and Dr. Elizabeth of Twin Life Chiropractic. We hear about their journey to becoming chiropractors, from being adjusted when they were both two years old to developing an autoimmune disease. Dr. Erin and Dr. Elizabeth explain how chiropractors treat the three T’s: trauma, thoughts, and toxins. While they use adjustments to help remove interference so that the nervous system can function properly, Twin Life Chiropractic goes a step further believing that your energy field is an extension of your nervous system. In the “You Want Me To Do What??” section, Nicole relays her experience with different chiropractors who mostly focused on the ‘trauma’ angle, and Shanna loves the approach Twin Life Chiropractic takes but is still terrified of getting her neck adjusted!

Episode Recap: Interview with Twin Life Chiropractic - 2:05, “You Want Me To Do What??” section - 49:56

Resources:

• Where to Find Twin Life Chiropractic - IG: @twinlifechiropractic, @levelupvibrateout Website: www.twinlifechiropractic.com

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In today’s episode, we sit down with ENERGYbits® founder and algae expert, Catharine Arnston. We hear from Catharine all about algae, specifically the two different types of algae Spirulina and Chlorella. Spirulina, one of the oldest forms of life on earth, is a blue-green algae that is known to give you energy. Chlorella, a green algae with an extremely high concentration of chlorophyll, is known to build the immune system and remove toxins out of the body. Used in Japan for years in a powder or capsule form, this new to the US supplement is really a food. In the “You Want Me To Do What??” section, Shanna talks about her experience with both spirulina and liquid chlorophyll. She does agree with Catharine that after taking chlorella for a while, it feels like a ‘shower from the inside’. Nicole tried out chlorella after a night of drinking, and saw mixed results. Either way, Nicole and Shanna are sold on the health benefits based on all the research and Catharine’s enthusiasm for this superfood.

Episode Recap: Interview with Catharine - 3:10, “You Want Me To Do What??” section - 49:32

Highlights:

• Spirulina is a blue-green algae that is known to be one of the oldest forms of life on earth. It has an energizing quality.
• Chlorella is a green algae that has an extremely high concentration of chlorophyll, and is known to build the immune system and remove toxins out of the body.
• Shanna says taking chlorophyll on a daily basis feels like ‘a shower from the inside”
• Nicole saw mixed results when taking chlorella after a night of drinking, but wants to give it another try because of all of the research that touts the health benefits

Resources:

• Where to find Catharine: IG - @energybits

Website: www.energybits.com

• Discount code for 20% off on any ENERGYbits® products - type code “nobs”

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Today’s episode is part two of a two part series where we sit down with co-founder of Freeze & Float spa, Karolina Stojanovic. We learn about the Freeze piece of the spa, Cryotherapy. Karolina explains that Cryotherapy is exposing your body to extreme cold through the use of gasified air from liquid nitrogen. We learn that it was originally developed as a treatment for rheumatoid arthritis, and how it has slowly been adopted by professional athletes such as Tom Brady for recovery uses. Cryotherapy is best for reducing inflammation and helping your muscles to recover more quickly. We learn from Karolina that it only takes three minutes to gain these benefits. In the “You Want Me To Do What??” section, Shanna walks us through her experience trying out Cryotherapy. She explains that you are in the nude, walking in circles in a small chamber with your head and neck sticking up above it for those three minutes. She describes what the cold feels like - similar to being outside in a Midwest winter without a coat, but not as many of the after effects since it’s for such a small amount of time. Shanna recommends that if you’re wanting to try it out, listen to your body if you feel light headed or otherwise compromised.

Episode Recap: Interview with Karolina - 1:24, “You Want Me To Do What” section - 21:24

Highlights:

• Cryotherapy is a service where you expose your body to extreme cold temperatures for three minutes to help reduce inflammation and general recovery.
• The Cryotherapy chambers at Freeze and Float spa are as cold as -300 degrees farenheit!
• Similar to being outside in a Midwest winter without a coat, Shanna describes the experience as being really cold but without the lasting after effects.

Resources:

• Where to find Freeze & Float: https://www.freezefloatspa.com/about/

Instagram: @freezefloatspa

In real life: 371 W. Ontario St. Chicago, IL

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Today’s episode is part one of a two part series where we sit down with co-founder of Freeze & Float spa, Karolina Stojanovic. Part one dives into Float Therapy and Infrared Saunas, while next week we will hear more about Cryotherapy. Karolina tells us about her experience as a Pharmacist, where she discovered that alternative methods helped to supplement the medications she was filling for her patients. When she personally found the benefits of the modalities herself but struggled to get time in the few spas that existed in Chicago, her and her husband embarked on the journey of starting their own. We learn that floating helps with stress, anxiety, and relaxation. We also learn about infrared saunas and their detoxifying elements. In the “You Want Me To Do What??” section, Nicole raves about her experience floating, while Shanna found that the third time was a charm for her.

Episode Recap: Interview with Karolina - 1:52, “You Want Me To Do What??” section - 33:20

Highlights:

• Float Therapy is best for reducing stress, anxiety, and providing relaxation.
• Each of Freeze & Float’s float tanks have 1,200 pounds of epsom salt!
• Infrared Saunas are known for their detoxifying benefits.
• Nicole found float therapy to really help her get into a relaxed state, and can see why people build it in as a weekly habit.
• Shanna liked the infrared sauna experience, and wants to go back to see if it helps with recovery after her next marathon.

Resources:

• Where to find Freeze & Float: https://www.freezefloatspa.com/about/

Instagram: @freezefloatspa

In real life: 371 W. Ontario St. Chicago, IL

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According to the National Institute of Health, 23.5MM Americans have an Autoimmune Disease, which is around 7% of the population. Learn from our resident “expert” Lindsay Whitehead about this, including what a Thyroid Storm is, in today’s episode. Lindsay takes us through her background, first starting with how she was diagnosed with her first Autoimmune Disease, Diabetes, at the age of 2. She then explains how she came to find out shortly after getting married that she had two more, and what she experienced when she had a Thyroid Storm. Lindsay lists what red flags to look out for, and also gives some good advice on how to get the most out of working with your doctor. She talks about what things beyond medication have worked for her - including a paleo diet, moving everyday, and CBD & mushroom tea. In the “You Want Me To Do What??” section, Nicole’s sister Natalie talks about her Autoimmune Disease called Amyopathic Dermatomyositis (say that 10 times fast!). She talks about her experience working with the doctors to get the disease under control, as well as the things she is experimenting with to help with the symptoms including Cryotherapy.

Show Recap: Interview with Lindsay - 3:23, “You Want Me To Do What??” section - 40:11

Highlights:

• Lindsay highly recommends the Whole 30 diet - in fact, she found that just 3 grapes would spike her blood sugar when consistently practicing the diet!
• When working through health issues, Lindsay suggests keeping a notebook with you to write down symptoms and questions to ask your doctor as they come up.
• Nicole’s sister Natalie has an Autoimmune Disease, and her advice is to go with your gut - if you feel like something is off, don’t settle for doctors telling you there’s nothing wrong.
• According to the National Institute of Health, 23.5MM Americans have an Autoimmune Disease, which is around 7% of the population.

Resources:

• Where to find Lindsay: on IG @spiritedomgal

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Today we sat down with Justine Miller to learn about Ayurveda. Justine, also known as Ayurveda Girl, explains that Ayurveda is the sister science to Yoga. Many in the Yogi world say “Yoga took an airplane to America and Ayurveda took a boat and is trying to catch up right now”. We learn that Ayurveda is about 5,000 years old, and is known to be the oldest healing system in the world. It is all about balance - finding ways to bring your body back into balance through diet, daily rituals, and awareness. The main approach to care is preventative, looking for warning signs early before sickness or issues arise. There are five elements that Ayurveda recognizes, which are ether, air, fire, water, and earth. It is from these five elements that everything else comes from, including our natural states. These natural states come in three forms called the doshas - vata, pitta, and kapha. Each person has a prakriti - natural classification of oneself into one of these doshas, and vicrati - the state of imbalance you may be in any one moment. Each dosha type has certain lifestyle approaches that would best bring them back into balance. If this all seems a bit overwhelming and you want to simply try a few things on for size from the Ayurvedic lifestyle, Justine gives three diet tips and three fun things to try. Three Ayurvedic diet tips include eating seasonally, playing with spices and warm foods, and eating mindfully. Three fun things to try include tongue scraping, starting the day with hot water or hot water with lemon, and making lunch the biggest meal of the day. In the “You Want Me To Do What??” section, we learn the things that Shanna and Nicole tried on for size. Shanna began adopting some of the Ayurvedic rituals such as tongue scraping and dry brushing each morning. Nicole gave the tips that Justine provided a try, and found that making lunch the biggest meal of the day worked for her.

Show Recap: Interview with Justine - 2:25, “You Want Me To Do What??” section - 38:30

Highlights:

• Ayurveda is the sister science to yoga. It was developed about 5,000 years ago, and is know to be the oldest healing system in the world.
• Ayurveda is all about finding ways to bring your body back into balance through diet, rituals, and awareness.
• Each person falls into one of three types in Ayurveda - vata, pitta, and kapha. There is your “prakriti” (natural state of being) and “vikrati” (your current state of imbalance).
• If you want to try the Ayurvedic lifestyle on for size, try out eating seasonally, playing with spices and warm foods, and eating mindfully.
• Shanna is a fan of the Ayurvedic rituals, and says a lot of it most people are already doing on a daily basis, such as brushing your teeth every morning.
• Nicole loves Justine’s easy tips, and found that making lunch the biggest meal of the day worked for her.

Resources:

• Where to find Justine
• • IG: @ayurvedagirl_
  • Website: www.rhythmofsimplicity.com
• Justine’s recommendations for Ayurvedic resources:
• • Farmtrue - https://farmtrue.com/; use code “simplicity” for 10% off
  • Banyan Botanicals - https://www.banyanbotanicals.com/
  • Book, “The Science of Self Healing” by Vasant Lad
• Shanna’s Ayurvedic Book Reco - “The Ayurvedic Self Care Handbook” by Sarah Kucera

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Do you want the expertise of the western medical system coupled with a holistic approach? Then Integrative Medicine is for you! Listen in today as we talk with Dr. Stracks, MD, about his approach to traditional care with a twist. We discuss how Dr. Stracks approaches care for his patients outside of the standard model. Shanna and Nicole learn what that means, in terms of spending much more time getting to know the patients on an individual level instead of relying on averages for diagnoses, as well as treating the whole person including mind and body. In the “You Want Me To Do What??” section, we hear about Nicole’s experience with Integrative Medicine, and how that started her down her path of taking a holistic approach overall to her health.

Episode Recap: Interview with Dr. Stracks - 2:02, “You Want Me To Do What??” section - 44:57

Highlights:

• Integrative Medicine is the intersection between conventional Western Medicine and other complementary and alternative modalities
• It also incorporates more than just what goes on in the body, considering both the emotional and spiritual health of an individual as well
• TMS, also known as Tension Myositis Syndrome, is a specialty of Dr. Stracks, and is based on the principle that life shows up in our bodies and that not all physical symptoms start from physical sources
• In the “You Want Me To Do What??” section, Nicole breaks down what it is like to go to a Integrative Medicine doctor

Resources:

• Where You Can Find Dr. Stracks:
• • www.drstracks.com
  • Phone: (312)-489-8890
  • Email: info@drstracks.com
  • Physical Locations: 828 W Webster in Chicago, IL, 666 Dundee in Northbrook, IL
• Curable Health app: www.curablehealth.com

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Today we sit down with Lauren O’Connell, The Modern Astrologer, talking about Human Design. We discuss the fact that Human Design is a type of personality test that uses Astrology as the underpinnings. While it can be a little ‘nutty’ as Lauren likes to say, there are many practical applications that can be applied to how you show up in life. We walk through the five different types in Human Design - Generators, Manifesting Generators, Projectors, Manifestors, and Reflectors. Lauren gives us some examples from Shanna’s chart as a Projector, focusing on the main aspects of type, strategy, and authority. The strategy is how you should interact with the world. The authority is the decision making system, and gives us insight into how we should make decisions. Lauren talks through four of the authorities - emotional, sacral, splenic, and ego. She then tells us about the nine centers, and how the white centers are open and susceptible to others' energy. The colored centers are where you have your own energy. We also hear about manifesting, and how from a Human Design perspective there are two types of people, defined and non-defined. Lauren tells us about her business, The Modern Astrologer, where she provides astrology and human design readings. In the “You Want Me To Do What??” section, Nicole breaks down Human Design from her perspective. She says if you want the basic version, just focus on your type, strategy, and authority and forget the rest. Shanna gives us a bit more detail from her pages and pages of notes after a session with Lauren, and says if you really want to go deep it’s best to have a reading with someone.

Episode Recap: Interview with Lauren - 2:21 “You Want Me To Do What??” section - 53:14

Highlights:

• Human Design is like a personality test, and Goop best described it as Myers-Briggs meets Astrology
• There are five types of people in Human Design - Generators, Manifesting Generators, Projectors, Manifestors, and Reflectors
• If you want the high level overview of your Human Design, look at your type, strategy and authority. You can find the one-pager at www.jovianarchive.com/get_your_chart
• If you want to go more in-depth, Shanna recommends sitting down with an expert like Lauren for a reading

Resources:

• Lauren’s Instagram: @themodernastrologer
• Lauren’s website: www.themodernastrologer.com
• Where to download your free design chart (101 level): https://www.jovianarchive.com/get_your_chart
• Where to download your free design chart (advanced chart): https://www.mybodygraph.com/free-bodygraph

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In today’s episode, Nicole and Shanna sit down and talk with Meredith Wu - Certified Nurse-Midwife at Northwestern Medicine. We learn about the different types of midwives - Certified Nurse-Midwife (CNM), Certified Midwife, and Certified Professional Midwife (CPM). We also learn that midwives aren’t just attending to pregnant women - they can essentially be a replacement to your OB-gyn at any age or life stage. We do dive into the experience of working with a midwife vs. an OB for a pregnancy, and the fact that only 9% of births in the US are attended by them - a stark difference to the model of care in say the UK. In the “You Want Me To Do What??” section, Nicole goes into detail about her experience having two kids under the care of the midwife practice. She details the experience from the standpoint of an unmedicated birth, and talks about things you should think about if you do want to go that route.

Episode Recap: Interview with Meredith - 1:35 “You Want Me To Do What??” section - 35:18

Highlights:

• Midwives are an option for your gynecological care, and tend to take a more women centered approach when working with their patients
• There are three most common types of midwives - Certified Nurse-Midwife (CNM), Certified Midwife, and Certified Professional Midwife (CPM), with Certified Nurse-Midwives being the large majority in the USA
• 9% of births in the US are attended by midwives - a stark difference to the model of care in some European countries
• Nicole had her two children under the care of a midwife practice, and talks about her experience going through pregnancy with them as well as having unmedicated labors

Resources:

• Where to find Meredith: https://680obgyn.nm.org/
• Midwife Stats, American College of Nurse Midwives: https://www.midwife.org/acnm/files/cclibraryfiles/filename/000000007531/EssentialFactsAboutMidwives-UPDATED.pdf

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We spend a large percentage of our time at work, shouldn’t we make the most of it? In today’s episode, Nicole and Shanna sit down with Transformational Coach Nikki Swan. We hear about her journey from working at some of the most renowned finance corporations for over 15 years, to feeling burnt out and lost on her career track. She discusses how she turned to hobbies such as yoga to find solace, and eventually left her job to start her own business in Transformational Coaching. We hear how she sees coaching as understanding the whole self, not just who you are at work. In the “You Want Me To Do What?” section, we hear about Shanna’s experience working with Nikki, and how through that she learned to be less self-critical and to be a bit more realistic with her running to do lists. Nicole then provides another option if you’re thinking Transformational Coaching could be beneficial but not in your budget.

Episode Recap: Interview with Nikki - 1:28 “You Want Me To Do What??” section - 51:34

Highlights:

• A Transformational Coach is someone who works with you not only on work but also how work and life integrate together
• Nikki worked for some of the biggest corporations in the world, including PwC and Deloitte, before going out on her own as a Transformational Coach

• Nikki’s three biggest pieces of advice:

• 1. Know that you can re-invent your career - even if you take a path that doesn’t utilize all of the skills you’ve built up it doesn’t mean you’re throwing that all away
  2. Practice self-compassion - celebrate yourself for the success you have achieved
  3. Breathe!

Resources:

• Nikki’s Instagram: @mindfulswan
• Nikki’s Website: https://www.mindfulswan.com/
• Book Nicole Recommends: Designing Your Life: How to Build a Well-Lived, Joyful Life by Bill Burnett and Dave Evans

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In today’s episode, Nicole and Shanna speak with Vernon Nicolas, Research Director at Equilibrium Energy + Education. Vernon walks through how he came to find Reiki as a way to relieve stress from the corporate world. He also explains Reiki’s Japanese origins and the basis of it being the idea that there is a natural life force energy that all people can tap into. We hear the benefits of Reiki, how it can be applied through a Reiki master and also to yourself, and the main research findings around it. Additionally, Vernon talks about a couple of other energy healing methods, including the Bengston method, and how different energy healing modalities are like different radio stations. In the “You Want Me To Do What??” section of the episode, Shanna walks through her first experience in a Reiki session. She explains how the Reiki Master’s hands grew warm in different places, aka chakras, of her body, much like when you rub your hands together and heat is present afterwards. Nicole then talks about her experience as well, and the thing that made her more of a believer walking out of the session than before she went in.

Episode Recap: Interview with Vernon - 1:25, “You Want Me To Do What??” section - 35:00

Highlights:

• Vernon first discovered Reiki after an extremely stressful situation involving a peanut butter filled cheeto
• Reiki has Japanese origins and the basis of it is that there is a natural life force energy that all people can tap into
• Reiki’s main benefit is relaxation, but has also been used to help with chronic pain, anxiety, and to extend and improve the quality of life for people in hospice
• Shanna is a Reiki convert now, and may go on to become a Reiki Master!
• Nicole learned a lot about chakras, and became more of a believer after she had similar diagnoses of her own with two different Reiki Masters

Resources:

• Equilibrium Energy + Education: 850 S Wabash Chicago, IL, www.equilibrium-e3.com

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In today’s episode, Nicole and Shanna talk with Lara Heimann - yoga teacher, physical therapist, and creator of the LYT method of yoga. Lara discusses the history of yoga, how she defines it, and has adapted the practice based on her physical therapy background. She walks through how she first discovered yoga, and how she originally turned to yoga for stretching but found so many benefits beyond that. We hear from Lara about a few different types of yoga and what the differences are, such as Vinyasa, Bikram, and Hatha. Lara also explains to us why the typical excuses for not trying yoga can be overcome - from not being flexible enough, to not seeing it as enough of a work out. We then hear more about the LYT method of yoga, which is based on vinyasa yoga but blended with Lara’s background in neurodevelopment training and physical therapy. In “You Want Me To Do What??” Shanna and Nicole talk about their own experiences first starting yoga and what benefits they have found over the years of practicing.

Highlights

• Yoga helps pull out the emotions that are not at the surface - “It’s so simple we almost don’t believe it”
• LYT, which stands for Lara’s Yoga Technique, is a style of yoga that is based on vinyasa but blended with Lara’s background in neurodevelopment training
• Nicole likes yoga for the mental benefits in particular, while Shanna has found many physical benefits

Resources:

• Lara’s Instagram and Facebook: @lara.heimann
• LYT Yoga website: https://lytyoga.com/
• Lara’s yoga studio in Princeton, NJ: http://yogastream.net/

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In today’s episode we hear from Grainne McKeown, licensed acupuncturist and herbalist, all about acupuncture. Learn about what it takes to become licensed in the field of acupuncture (hint - it’s basically as hard as becoming a western medical doctor!), and more about how it works and what you can expect if you’re wanting to go in for a session. We also hear from Shanna and Nicole on their experiences with acupuncture, including how Shanna found out that acupuncture is actually more like going to the doctor than she realized.

Episode Recap:
Interview with Grainne - 1:24
“You Want Me To Do What” section - 40:48

Resources:
Grainne McKeown: www.grainnemckeown.com
Mindful Medicine Worldwide: www.mindfulmedicineworldwide.org
Jessica L. Piazza, L.Ac.: www.east-westnaturalmedicine.com
Jason D. Robertson, L.Ac.: kentuckyginseng.com
Frank Scott: www.frankscottacupuncture.com

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Claire Mark, meditation teacher and co-founder of the modern meditation studio Chill Chicago, guides us through a five minute meditation for those wanting to see what this meditation thing is all about.

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CBD became federally legal in December of 2018, and all of a sudden it became the new "it" wellness trend. Hear from Equilibria's founder Coco Meers and Head of Member Success Maia Reed, all about what CBD is and how it can help with things like anxiety, chronic pain, and inflammation.

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Meditation is all the rage right now, but what is it exactly?

Nicole and Shanna talk with Claire Mark, long-time yoga and meditation teacher and co-founder of Chill Chicago. Claire is refreshingly open and honest about how hard it was for her to start a daily meditation practice, and gives some tips for trying to create one for yourself. In the 'You Want Me to Do What?' section of the episode, Nicole and Shanna dive into their experience with meditation as well and talk about what they see as the benefits.

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Co-Hosts Nicole Buddin and Shanna Obluck discuss how the podcast came to be - their journeys from small-town Midwest America to finding holistic wellness as a vital part of their self-care routines, as well as what you can expect from the NoBS Wellness Podcast.