Wellness Unfiltered: Recent Episodes
Emily Zwilling and Kelley Bugger
Wellness Unfiltered is a health and fitness podcast that aims to inform, inspire and incite change. Emily and Kelley share their experiences and knowledge as Holistic Lifestyle Coaches & Certified Personal Trainers.
So much has changed this year regarding business and our personal lives. First, we want to thank all of you who have followed us on our journey. In this episode, we discuss all the current changes and then go in-depth about staying healthy, present, and stress-free during the holidays.
For decades, the conventional wisdom has said that most people gain around five pounds between Thanksgiving and New Years. The good news is that the five-pound pile-on is overblown.
The New England Journal of Medicine published a study of adults that showed that the average holiday weight gain was .37 kilograms or just under a pound. In addition, more than half the people in the study stayed within a kilogram, or just over two pounds, of their other weigh-ins.
Generally, people are eating out more at dinner parties and events and drinking more alcohol — and are sleeping less, which typically contributes to weight gain.
We urge our listeners to relax and enjoy themselves during the holidays. This will be our final episode for 2021, and we will be back at the beginning of next year.
Details on Emily’s surprise baby shower [1:38]
Kelley’s life update [6:28]
Jewell Animal Clinic [16:15]
Details on Emily’s Nursery [23:15]
Emily Burki [23:16]
An Honest Mess [23:18]
Holiday tips for staying healthy and happy [26:58]
Healthy cooking swaps [32:50]
Coconut oil [33:15]
Kerrygold butter [33:16]
Stress management [37:15]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
How much time do you spend working on your mind? We invest our money and time on our bodies, education, finances and appearance but how much are we investing in the thing that matters most, our mental health? How we think and feel about ourselves plays a huge role in how we will treat ourselves, others and our actions.
In this episode, we cover multiple topics including, self acceptance, how our inner dialogue affects us and the people around us. You’ll also hear why it’s important to take time to assess and reflect, along with our personal journeys of self acceptance and mental wellbeing.
Update on podcast [1:30]
Body image culture [2:!5]
Oprah’s Super Soul Podcast - Relationship Begins With Self [3:50]
How Emily feels about her body while pregnant [4:40]
Kelley’s past and present with body image [7:00]
Comparison [10:10]
Hormones [11:20]
Needing attention - wanting to be wanted [11:40]
Reflection [13:00]
Pressure to be perfect [14:40]
Missing out on life due to achieve “ideal body” [17:16]
Assessing yourself [18:30]
How do you feel around food? [20:25]
Kelley talks about how she felt during pregnancy [22:22]
Social pressures [24:05]
Postpartum recovery [26:00]
Connection with child [27:40]
Emily’s journey during pregnancy [30:32]
Training postpartum [33:00]
Giving yourself grace [34:00]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
In this episode, we discuss all of the things! We love sharing what is currently working for us. Of course, these things shift with the seasons and what's going on in our lives personally. But we aim to be honest and helpful. We want you to feel like you're sitting with us, having a conversation, and we always want you to feel included.
If you find this episode valuable, please share it with a family member or friend or lease us a review. We read them every single week, and it's what propels our podcast forward.
Our episodes release every other Monday at 5 am. Find us on Spotify, SoundCloud, Apple, and Itunes.
Update on Emily’s Boards Exam [1:54]
Kelley’s career update [3:30]
AFPA pre/post natal certification [5:00}
Canyon gluten-free bread [7:20]
Dave's Killer Bread [8:15]
Fall soups and stews [10:50]
Beta-carotene [12:00]
Emily and Kelley’s skincare routine [16:00]
Beautycounter [16:37]
Benefits of collagen [20:00]
Emily and Kelley’s favorite snacks [25:58]
From the Ground Up [26:00]
Banza [26:00]
Siete [26:00]
Simple Mills [26:00]
Emily and Kelley’s favorite exercises [28:00]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Candy, donuts, cake… We all love it. However, eating too much sugar has some negative effects. Research studies have linked a high added sugar intake with various medical conditions, including obesity, diabetes, and heart disease, as well as poor dental health, and even behavioral issues.
Cutting added sugar from our diet may help protect against chronic disease development and boost our overall health. In this episode, you’ll hear easy ways to reduce added sugar in your diet. We believe that making key changes to our diet, exercise, and sleep patterns can also help beat cravings and create a healthier lifestyle.
In This Episode We Discuss:
- Know the difference between kinds of sugar
- Foods that are high in unhealthy sugar
- Prediabetes, diabetes & metabolic syndrome
- Ways to test blood sugar
- How to take proactive measures
Emily’s studying for Health Coach Boards [1:25
Kelley’s studying for AFPA’s Pre-Post Natal Fitness Specialist Cert [2:00]
Girls Gone Strong [2:40]
AFPA [3:15]
Empire Fitness Academy [4:20]
Jeff Pelizzo - 18STRONG podcast [4:25]
Jessica Cameron - JCORE Fitness [4:28]
Emily craving sugar [6:20]
Kelley’s not keeping sugar in the house [7:40]
Noticing sugar in processed foods [10:05]
Knowing the difference between sugar [10:50]
What foods contain high amounts of sugar [12:13]
Blood sugar regulation [12:30]
High sugar diets increase chance of disease [13:25]
Ways to read blood sugar [15:10]
Genes play a role [16:50]
Ways to minimize sugar intake [17:40]
Awareness and portion control [18:50]
Herbs and veggies [19:20]
Magnesium roles and magnesium rich foods [21:00]
Ac1 blood test [22:48]
Adjusting habits [24:00]
Fish oil [24:15]
In this episode, we discuss tips and tricks to making healthier choices when dining out. Food isn't just energy; it's information, and it also can be an expression of love. Therefore, it's crucial to have a healthy relationship with food. Our goal is to help you create that healthy relationship and enjoy your experiences eating out guilt-free.
Some tips include:
Move your body, but don't over-exercise to "make-up" for eating out
Don't go to dinner starving
Check out the menu beforehand
Minimize high caloric cocktails
Choose places that have options that support your healthy lifestyle
What are some of your favorite places to eat in the STL?
Em’s favorite eats [3:22]
Twisted Tree [4:15]
O&O Pizza [4:31]
Hamiltons [6:30]
Jspitaria [6:38]
Lexi Linsenman [6:45]
Knead [7:27]
Kelley’s favorite eats [8:15]
Frazers [8:30]
Retreat Gastropub [8:41]
Polite Society [9:33]
Fit-Flavors [11:00]
Choosing healthier options [16:02]
Less caloric cocktail options [20:10]
Eleven Eleven Mississippi [26:00]
We started this Podcast to be completely transparent about the challenges people face in their health journey and life.
This episode was not planned, we were supposed to have a guest on, and things didn’t work out. We always have backup topics just in case something like this happens. But on this particular day, we both had so much going on personally, we ended up pressing record and just started talking about everything that was happening in our lives.
No one is perfect, not even people in the fitness industry. Unfortunately, social media has a tendency only to portray the highlights and not the struggles. We believe that one of the ways to lead by example is by being honest and sharing our struggles openly and honestly.
In our clinical practice, we have found that most people won’t be completely honest about their struggles if the professional they’re working with portrays perfection. A sense of judgment can hold people back from getting to the root cause of their issues. This is why we have a realistic approach to all things related to health and wellness.
In this episode you’ll hear about all the things
Managing stress
Unexpected changes during pregnancy
Supportive husbands
Thoughts about aging and procedures
Emily’s pregnancy update [2:00]
Imperfect Foods [12:18]
National Board for Health & Wellness Coaching [12:46]
Precision Nutrition [14:37]
Kelly’s initial life adjustments with a baby [15:16]
Stress management techniques [20:00]
Husband's attraction to us during pregnancy [25:00]
The Bradley Method [25:30]
Pregnancy issues you don’t hear about [26:00]
Thoughts about aging and procedures [33:30]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Obesity is one of the biggest health problems in the world. It’s associated with several related health conditions. These include high blood pressure, elevated blood sugar and a poor blood lipid profile. In this episode we discuss what lifestyle and food choices contribute to fat gain and how it could be prevented or treated.
CDC Adult Obesity Facts:
- The US obesity prevalence was 42.4% in 2017 – 2018. From 1999 –2000 through 2017 –2018, US obesity prevalence increased from 30.5% to 42.4%. During the same time, the prevalence of severe obesity increased from 4.7% to 9.2%.
- Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer. These are among the leading causes of preventable, premature death.
- The estimated annual medical cost of obesity in the United States was $147 billion in 2008. Medical costs for people who had obesity was $1,429 higher than medical costs for people with healthy weight.
What’s going on with Emily [1:30]
Imperfect Foods [5:00]
Slow weight gain [9:35]
Adult obesity rate [11:05] - 40%
Ways to measure body fat [12:00]
The difference between body fat and BMI [12:20]
Healthy women's body fat percentage range [14:00]
What causes fat gain? [15:12]
Moving more [18:15]
Breaking up your workout throughout the day [21:15]
Hormones - Ghrelin and Leptin [22:30]
Blood sugar regulation [23:50]
Fish oil [25:30]
Creating a healthy home atmosphere [27:10]
Micro goal [27:20]
Giving yourself some grace [25:45]
Obesity causes disease [30:30]
How is your health affecting the people around you? [31:40]
How are you feeling physically? [34:00]
Where can we improve? [36:10]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
“You’re not going to make a lifestyle goal if you’re trying to make changes out of guilt and shame.” - Emily
Feeling guilty about the food choices you made over the weekend or like you’re spinning your wheels trying to be consistent?
If you answered “yes” to one or both of these questions then listen to this episode. We fill you in on some helpful concepts and give tips that will help you avoid a lot of frustration.
In this episode, we discuss:
- What's leading you down the path of poor decision making
- What to do when we overeat
- Strategies to prevent overeating
- How to have power over food
Kelley talks about nursing update [1:15]
Holle Formula [1:30]
Overindulgence [4:25]
Pallet change according to what you’re consuming [5:15]
I’ll start Monday mentality [5:40]
Guilt after binge [6:20]
Strategies to prevent overeating [7:30]
How to eat in moderation [10:50]
“I already ruined it, forget it” mentality [12:10]
Poor decision path [13:15]
Goal setting [14:05]
What to do if we do overeat [16:15]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
“How you do something is just as important as what you do.” Kelly Pollman
For twenty years Kelly has been leading the fitness industry as a Certified Personal Trainer, specializing in 1-On-1 training, nutrition, and supplementation. Focusing on the simple rule of quality over quantity.
In 1999 he began training with a purpose, taking supplements and realizing that how he fed his body mattered. Next, he dove into the competition stage, where he battled for size. His love for the sport and the people continued to grow. He has competed in almost twenty shows, both regional and national levels.
In this episode, we discuss how he built his own personal training business, his work with 1stPhorm, and becoming a husband and a father.
Who is Kelly Pollman [:40]
Competing in the industry [4:30]
Managing work and family [9:57]
The AMRAP Life by Jason Khalipa [12:10]
Emily’s experience working with Kelly [15:00]
Erin Phillips [18:20]
Working with 1stPhorm [22:22]
Disciplines you learn in fitness [26:25]
Kelly’s advice for getting started [28:35]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
If you've ever wanted to run your own business but have been too worried to take the leap, we were too. In this episode, we share our experiences as entrepreneurs, offer up some advice and talk about the sacrifice and dedication it takes to continue doing what we love to do.
Always going to make mistakes in business [2:00]
Taking things personally [2:50]
Have a plan [3:30]
Writing tasks down [5:10]
Clear pitcher of what day should look like [6:20]
The hustle [6:40]
Learning from past experiences [9:09]
Delegating [9:50]
Learn to adjust [11:50]
Organization [13:00]
Buffer app [15:45]
Setting boundaries [16:00]
Processes in place [18:10]
Reinvesting [19:18]
Asking other people in industry on how to improve [23:00]
Interviewing clients [25:50]
Working a lot for free [27:21]
Having hard conversations [28:15]
Learn from others in your industry [29:30]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Rachel Dragicevic is a St. Judes Hero, marathon runner, healthy vegan, caring mother and the Senior Regional Development Director for St. Jude Children’s Research Hospital.
Facts About St. Jude Children’s Research Hospital
- Because of the research St. Jude Children's Research Hospital has done the cancer survival rate has shifted from 20% in 1962 to over 80% today!
- Treatment at St. Judes is Free!
- It is the leading hospital in research
Rachel has dedicated her life to helping others. She is respected by many and influences others to give back all while encouraging people to be healthy along the way.
In this episode, she shares with us why she started running and how her passion turned into a career. Rachel also explains why she shifted from eating fast food to eating whole nutrient dense vegan foods. She goes on to tell us how being more conscious and educated about her eating improved her health and why she encourages her daughter, Thea, to eat a wide variety of healthy plants, seeds and nuts.
About Rachel [1:25]
Hero’s Program- Charity Running Program for St. Judes [2:30]
Rachel shares how she got interested in marathon running [3:15]
Katy Ravensburg [4:00]
How Rachel’s hobby turned into a career [5:15]
Fundraising [5:50]
About St. Judes [7:30]
The Dudes have raised over 1 million dollars! [11:00]
Different ways to raise money [15:00]
Non-monetary donations [15:45]
Rachels marathons training prep [16:55]
Hal Higdon for marathon training programs [18:40]
Fleet Feet St. Louis [19:25]
Rachel’s diet shift [21:00]
Transition from eating boxed mac and cheese to healthy vegan eating
Acid reflux [22:45]
Rachel’s body adjustments from diet [23:22]
What a day of healthy vegan eating looks like [25:05]
Feasting At Home [27:05]
How to eat healthy as a vegan [27:50
Minimalist Baker [28:20]
Pregnancy [29:15]
Foods high in protein that aren’t from animals [30:40]
Tofu [32:10]
Rachel’s daughter, Thea and her diet [33:30]
Making eating healthy fun for kids [36:00]
Follow Rachel: @racheldragicevic
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
In this episode, we continue to discuss our personal struggles with injuries and how to prevent and overcome them. Specific healing methods we suggest are:
R.I.C.E.
Supplementation
Anti-inflammatory Diet
Physical Therapy
Chiropractic Care
Acupuncture
We also dive deep into Dr. John Sarno and Nicole Sachs on T.M.S. (Tension Myositis Syndrome). What is T.M.S.? T.M.S. results from mild oxygen deprivation signaled by the autonomic nervous system, resulting in muscle tension and pain somewhere in your body. Through their work, people have been able to cure themselves of chronic pain.
Acupuncture and Infrared [4:03]
R.I.C.E. [4:54]
Medical Medium [5:28]
Benefits of celery [6:02]
Supplementation during injuries [6:25}
Nicole Sachs 14:35]
Chakra system [17:24]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Injuries can happen for multiple reasons; some of these include:
Muscle Imbalance
Overtraining or Being Underactive
Faulty movement patterns
Muscle Tightness & Flexibility Issues
Not Warming up Properly
Accidents
Sometimes it's something random like tripping on the stairs or turning the wrong way. However, injuries can make you feel like you've taken ten setbacks and can be hard to work through every day. In this episode, we discuss different ways to overcome and recover from injuries mentally and physically.
How do people get injured [1:30]
Structural balance assessment [3:30]
Priming a muscle group [4:30]
Handling setbacks [9:35]
Adaptations of weight lifting versus cardio
Kirkwood Highschool
Poliquin Rest and Recovery course
Hunger is your body's cue that it needs more food. However, if you’re finding yourself feeling hungry all the time, then you may want to ask yourself “why?”
There are several possible explanations that may be causing you to feel like you need to eat all the time. Eating too little, not eating enough satiating foods, irregular blood sugar and dehydration, just to name a few, can be contributing to your hunger pains. In this episode, we discuss ways to assess the root cause of your continuous hunger along with resolutions to prevent constant hunger from occurring.
“Hangry” symptoms [1:30]
Snacks [2:15]
Reason’s you may be hungry all the time [5:50]
Questions to ask yourself about your meal [6:45]
Sufficient protein intake [7:55]
Blood sugar regulation [9:35]
Sleep regulates your hunger hormone- Ghrelin [10:12]
Stress management [12:45]
Lack of fiber [12:40]
Overtraining and/or undereating [15:20]
Water intake [16:12]
Ultima Replenisher Electrolyte supplement [17:20]
Goal setting [17:50]
Eating while distracted [18:45]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Vitamins are needed for energy production, immune function, blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.
In this episode, we talk about why it’s important that our diet should include proper amounts of vitamins and minerals and explain how mineral and vitamin insufficiency can be the cause of certain ailments. You’ll also hear about what foods help us get adequate amounts of micronutrients and how, why & when to supplement with specific ones.
Podcast started two years ago [1:35]
Emily fills us in on how her pregnancies going [2:12]
Desserts and ice cream [4:30]
Kind Bar ice cream [5:25]
Britt’s Bakehouse in Kirkwood [5:45]
Emily’s progress with pain [7:25]
Acupuncture [8:30]
Nicole Sachs Healing Course - The Cure For Chronic Pain [10:50]
Reopening of Empire Fitness Academy [12:30]
What are vitamins and the different types [14:40]
Phases of detox [15:40]
Types of Vitamin B [17:10]
Minerals [18:45]
Magnesium [19:30]
Zinc (20:15)
Iodine [21:30]
Iron [21:45]
Vitamins & Minerals - Miracle Food for Good Health Book[22:50]
Food is health [25:45]
Vitamin D [26:10]
According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.
This is an alarming statistic which is why we felt like we had to discuss solutions. We feel that children should receive a good foundation. The choices we make regarding our child’s health will affect them throughout their life.
In this episode we cover nursing, ways to get kids excited about healthy eating, preventing insecurities around food and more. As a new parent, (Kelley) and a soon to-be-mother (Emily), we believe that nutrition and physical activity set the stage for a lifetime of health. With a fun approach we hope to educate both kids and parents on the importance of good nutrition.
Emily enters her 2nd trimester of pregnancy [1:22]
Kelley introduces Nolan to food [2:45]
Stretch n Grow [4:45]
Kelley talks about breastfeeding [5:50]
Introducing baby foods and their ques [7:15]
Why Kelley chooses to breastfeed [8:20]
Elvie Breast Pump [11:50]
Emily talks about her experience with working with families and their children [13:20]
Sugar [14:05]
Emily gives helpful tips to get your kids to eat healthy [15:55]
Family-style eating [18:10]
Preventing insecurities around food [18:45]
Let kids make the decision [19:50]
Child obesity stats [20:23]
Breastfeeding benefits [21:25]
Making your plate colorful and using the alphabet to educate about food [23:10]
Children are sponges [23:30]
Solid Starts on Instagram [24:40]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Albert Einstein once said “The definition of insanity is doing the same thing over and over again, and expecting different results.”
In this two part episode, we discuss the minimum effective dose for change with Janine and Scott. We also discuss how to identify your specific goals and dig deep to identify what has been holding you back from achieving these goals.
Minimum effective dose [2:20]
Goal clarification [6:53]
Finding the root cause for your behaviors [9:19]
Evolved Personal Training [13:08]
Healthy Behavior Institute [14:36]
RedeFit book [17:10]
Follow us on IG: @wellness.unfiltered
Follow Dr. Janine Stichter: @drjaninestichter
Follow Scott Schutte: @Scott.schutte
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Do you ever feel like you have a hard time sticking to a specific healthy habit? We are here to tell you that it's not discipline or willpower you are lacking. It's much more! This is why we are so excited to have Scott and Janine on our Podcast. These two have a "root cause" approach. We think you will learn so much from this two-part episode. About our guests:
Scott is a published author, business owner, and fitness and nutrition professional. Scott has worked with fitness and nutrition experts from Australia, the U.K., and all across the U.S. to learn the truth about holistic fitness, nutrition supplementation, and how the body is affected by food.
Personal Trainer 16+ Years
Gym Owner - 11+ Years
Co-Creator - The Differentiator
Author: Redefit: Fitness Redefined
Dr. Janine Stichter is a behaviorist and educator. She has created an educational platform that will help trainers understand their clients and get them to make significant changes in their lives.
Behaviorist / Consultant- 20+ Years
Researcher/Educator 20+ Years
Co-Creator - The Healthy Behavior Institute
Author: Redefit: Fitness Redefine
Who are Scott and Janine [:52]
Behavior Coaching [1:45]
Creating Healthy Behaviors [3:25]
Working with clients [8:52]
The habit loop [11:36]
Habit stacking [14:02]
Decision fatigue [21:00]
Follow us on IG: @wellness.unfiltered
Follow Scott: @Scott.schutte
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
When it comes to your cycle, we want to be your guide in navigating through it. In this episode, we discuss the different phases of your cycle, nutrition throughout, and the best activity for your specific phases.
It takes time to get in tune with your body, but it’s always telling you what it needs in subtle ways. If you can get your nutrition, supplementation, and activity in line with your biology, you will have a much healthier cycle, but not only that, but you will feel better as well.
Big Announcement [:41]
Regular Cycle [6:38]
Follicular Phase [8:00]
Luteal Phase [8:14]
Supplementation during period [11:30]
Proper activity during period [13:00]
Emily’s suggested fiber intake [14:37]
Kelley’s suggested fiber intake [16:12]
Adaptogens to use during cycle [17:02]
Dr. Jolene Brighten-Beyond the Pill [17:43]
Natural Cycles [18:49]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
When it comes to hiring a coach, whether that be a strength, nutrition or health coach it's important to consider a few things.
You may ask...
- What do you need from a coach?
- How to find an experienced coach?
- What certifications should a personal trainer or nutrition coach have?
- What method does this coach use to track progress?
- Will our personalities work well together?
- Will I feel comfortable about having honest discussions with my coach regarding my goals?
These are just a few things to consider. Hiring a coach should be viewed as an investment. A good health coach should not only be experienced, knowledgeable but also care about your success.
Who do you want to hire? [2:00]
Know who you’re hiring [3:00]
Assess coaches success with clients [4:33]
Tracking progress [5:00]
Personality matters [7:15]
Honesty [7:45]
How much experience does your coach have? [8:15]
Does your coach actually care if you succeed [12:35]
Specilizationg [13:22]
How to think about hiring a coach [13:38]
You get what you pay for [14:26]
Recommended certifications [17:00]
Metabolic Female and Hormones - Jade Teda [18:15]
Clarifying your goal [18:25]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
“When your goal for exercise is to see results or improve your energy levels, overtraining can be a significant barrier to achieving those goals.” Wellness Unfiltered Do you feel like you’re spending so much time doing cardio and still not seeing results? We understand that feeling because we have been there. We are both retired cardio bunnies and want to show you that you don’t have to spend hours inside the gym to see results. When it comes to exercise, more isn’t always better. While doing cardio is great for your heart, in excess, it can have the opposite effect.
In this episode, we discuss the benefits of resistance training followed by short bouts of high-intensity interval training. We believe there are many benefits associated with cardio. But we want you to do it intentionally and remove guilt, punishment, and shame from the process.
Emily’s experience with chronic pain [:30]
Kelley’s shoulder injury [6:00]
Hating your body into cardio [10:30]
Intentional Cardio [11:41]
Aerobic versus anaerobic cardio [12:14]
Benefits of sprinting and HIIT [13:02]
EPOC [15:00]
Steady State Cardio [17:48]
Resistance Training [18:00]
Obesity is a growing epidemic, as more people than ever are struggling to control their weight. The good news is that it's completely preventable and with the right information we have the tools to avoid it. In this episode, we talk about the importance of goal setting, commitment overload, various avenues on how to gauge portion control and much more. These helpful tips have proven successful in reducing portions without compromising on taste or feelings of fullness and in turn helps to keep us at a healthy weight.
What are tips on how to start a health journey [2:15]
Healthy habits and behaviors [3:12]
Keep it simple [4:00]
Portion control [6:45]
Asking yourself intuitive questions [9:15]
My Plate [12:31]
Other consideration [13:00]
Weighing food [13:30]
My Fitness Pal and food diaries [14:45]
Visualization [18:15]
Focus on what you’re doing right [19:20]
As we approach our 50th episode, we like to say THANK YOU! We appreciate each and every one of you who tunes in each week to hear what our guests and we have to say. We feel so fortunate and will be forever grateful that we have the opportunity to share what we’re passionate about with you each week. From the bottom of our hearts, thank you for listening!
In this episode, we share our journeys of how we entered into the fitness industry, how the people we met and jobs we took influenced us into who we are today. We also chat about how we hope to see the health and fitness industry change and how we agree that everyone would benefit from strength training.
Our 50th episode [1:15]
How we got into the fitness industry [1:32]
Emily’s health journey [3:35]
How Emily’s job at New Lady Fitness altered her life [4:10]
Emily decides to become a personal trainer [6:40]
CrossFit South City [10:00]
How we hope the fitness and food industry to go [11:42]
Kelley’s journey into fitness [13:50]
Cardio junky [16:40]
Sweat Pound For Pound [17:00]
Charles Poliquin state of mind [18:00]
Building trust and relationships with clients [19:15]
Tony Soaib [22:10]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Did you know that Health Coaching has grown to a $6 billion market with the potential to make a positive impact on the health care system by making a difference in the quality of peoples lives?
Often people know what they want to achieve health-wise but aren't sure how to get there. Fortunately, health coaches can help guide you to success. We believe that there is more to health than diet and exercise. That is why we feel it's vital to discuss other components that will assist in making permanent and positive changes. Tune into this episode to hear our interpretations on what health coaching is and why we believe that finding your “why” is important for change.
Emily gets back on social media [1:15]
Creating content and being creative [2:25]
Finding yourself [6:40]
Respecting people's time & setting boundaries [9:35]
Why go to a health coach [12:45]
What is a health coach [13:10]
Holistic Lifestyle coaching [17:20]
Figuring out your why [18:45]
Patterns and habits [20:40]
There's more to health than diet and exercise [21:00]
Taking open and honestly [23:45]
Trusting your coach / Finding the right coach [24:00]
Referring out [27:50]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
“I’m so tired.” We are hearing this more and more. Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors. In this episode, we discuss several things that could be contributing to inadequate energy and some ways to combat exhaustion.
Cherishing your friendships [1:45]
Poor sleep and poor sleep habits [4:30]
Processed foods and malnutrition [4:40]
Toxic relationships [5:50]
Caffeine & energy drinks [7:00]
Under eating [8:40]
Activity level and being sedentary [10:50]
Food sensitivities [12:00]
Overextending ourselves [15:22]
Managing schedules [16:45]
Inadequate hydration [21:00]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
It's so easy to get caught up in the latest fad diets, but that's precisely what they're FADS! While we don't support chronic dieting, we always aim to give you the information so that you can make the informed decision to do what works best for you.
Specific health issues do require a nutritional protocol, and there is a time and a place for a low carb or ketogenic diet. Let us be your trusted resource, not google. Be sure to be honest with yourself and ask "What diet can I eat forever?''
Kelley back to work [:45]
Emily’s CFSC Re-Grand Opening [1:27]
Low carb and keto diets [3:30]
Kelley’s experience with keto and low carb diets [4:00]
Emily’s experience [4:30]
What is ketosis [6:50]
Metabolic flexibility [9:14]
The 2011 study by the Journal of the American Medical Association
Pro’s and con’s of keto [12:26]
Bio-individuality [19:26]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Emily and Kelleys conversation continues from last week's episode.
“Its okay to not be fine” - Emily
Emily speaks frankly of the adversity she’s been facing. She talks about how Covid has affected her business, Crossfit South City, how she has started asking for help for the first time in her life and the importance of taking time for ourselves. Her strength and perseverance through challenging times is something we can all learn from.
How the pandemic has affected Crossfit South City [1:20]
Emily focuses on business [3:40]
History of CSC [5:00]
The struggle behind running a business [6:15]
Emily’s back issues and the domino effect of being in chronic pain [9:25]
How she perseveres through tough times [14:00]
Social media break - Feeling mentally & emotionally drained [17:00]
Being vulnerable and asking for help [18:35]
Being open when things aren’t going well [20:25]
Kelley talks about postpartum depression [21:30]
“Its okay to not be fine” - Emily [22:50]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
2020 and the beginning of 2021 has been a rollercoaster of a ride for us all. In this two-part episode Emily and Kelley take time to share what's going on in their lives. You will hear them speak open and honestly about the ups and downs of owning a business during a pandemic, becoming a mother, chronic pain, struggling to find motivation and learning to give grace.
In this episode, Kelley’s shares her take on motherhood, what it’s like transitioning back to work and much more.
Big thanks to Emily for taking over Wellness Unfiltered while Kelley was out [2:24]
Kelley talks about how being a mom has changed her life [3:25]
Learning to give yourself grace [7:30]
Self employment and going back to work [8:45]
Finding care for Nolan [10:20]
Mom guilt [11:15]
Mediation [11:30]
Support systems [12:24]
Reevaluating what's important in life [13:25]
Anxiety as a mother [14:15]
Mommy time - working out, walking and stress relief [15:10]
Schedules with a [17:03]
The book - On Becoming Babywise [17:25]
Shifting mindset and being more lenient on self [19:30]
Kelley’s tries Chick-fil-A [21:15]
- Please tune in to Part 2 to hear what’s new in Emily’s life and how she's overcoming some major struggles.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Melissa Chapnick is a registered dietitian and owner of Priority Nutrition Counseling LLC, a private practice supporting clients as they prepare for pregnancy. She is passionate about helping soon-to-be parents prioritize their own health and well-being as they try to conceive, ultimately laying the foundation for a healthy pregnancy and future family. Melissa holds a Master of Public Health and Master of Science in Nutrition & Dietetics from Saint Louis University.
Kelley talks about going back to work since having Nolan [1:30]
Melissa experience with children [2:40]
Melissa’s background and business [3:25]
Preconception clients - preparing clients for pregnancy [4:!5]
Why nutrition is important during pregnancy [6:15]
Folic acid & prenatals [8:50]
How age affects nutritional needs during pregnancy [10:35]
The eating whatever attitude during pregnancy [13:13]
Kelley shares her experience about nutrition & hunger during pregnancy [16:15]
Gestational diabetes [19:30]
Melissa’s getting her PhD at Emory [21:00]
The importance of iodine [22:40]
Melissa’s background [24:40]
The Placenta - the life line [31:00]
Eating a wide range of nutrient dense foods [33:00]
What it looks like to work with Melissa [35:40]
You can learn more about her services at https://www.prioritynutritioncounseling.com/ or by following her on Instagram @prioritynutritioncounseling.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Confused about detoxes or the dizzying amount of nutrition advice you read online and over social media?
With all the diet advice out there, it’s easy to overlook some of the most basic nutrition guidelines - even if they're the most effective. When it comes to food and nutrition principles, sometimes basic is best. Please tune in to hear what we think are the most underrated tips that can help you get healthier along with discussion about triggers, motivation and habits.
Emily purges her under and overrated health tips [1:30]
Supplements [2:00]
Kelley talks about what she thinks are under and overrated health tips [4:00-5:00]
Long bouts of cardio [5:30-7:20]
Strength training benefits [7:50]
Kelley talks about her skeletal muscle mass prior to pregnancy, during and after and how it was affected [8:05]
Juice detoxes and why they’re overrated [9:25]
Elemental diet/ gut protocol [11:25]
Phases of detox [11:50]
Why relying on motivation isn’t a good idea [12:30]
Daily habits [13:40]
Triggers [14:35]
Emily talks about what triggers her [15:40]
Kelley shares her triggers [17:15]
Be aware of your surroundings [19:00]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Nicole, Schuette, Columbia Fit Body Bootcamp owner, is a mother of 3, a business owner, licensed physical therapist, and a NASM Certified personal trainer. She is a fitness lover with a passion for inspiring others to transform their lives through better health, fitness, & mindset.
In this episode, we talk about running a business, morning routines, kids, mindset, time management, and leadership growth. This is one you don’t want to miss. Nicole is such a genuine human and is doing amazing things in our community.
How Emily and Nicole met [1:30]
How Kelley and Nicole met [1:53]
Jessica Cameron [2:06]
Fit Body Bootcamp [2:30]
Ed Mylett and Andy Frisella [4:30]
Opening Fit Body Body [4:50]
Working and mindset shifts [13:12]
Inbody Machine [14:31]
Time management and parenting [16:53]
Nicole’s morning routine [19:04]
Advice for mom [24:00]
Postpartum [25:00]
Kelley’s experience being a mom [29:18]
Life coach [31:17]
Disk profile [31:54]
Twisted Tree [34:37]
House rules [37:02]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Muscle mass, strength, and metabolic function are not only necessary for exercise, but also for the activities of everyday life. Evidence proves that having strong, healthy muscles plays an important role in the prevention of chronic diseases. Unfortunately, the phrase “use them or lose them” applies to all of your muscles. A sedentary lifestyle and poor diet significantly increases the rate of muscle mass loss. No matter what age you are, your muscle tissue can be strengthened and even regenerated with the right lifestyle changes.
Other Roles Muscle Plays:
-Muscles help to burn energy and fat. As muscle mass increases, the faster the body is able to burn calories/energy. This leads to an increase of your basal metabolic rate (BMR), which helps in losing weight
-Muscle correlates with strength, which is a predictor of longevity, especially in older men and women
-Muscle improves survival with lung and bone diseases, improving long-term outcome and quality of life in people with COPD and osteopenia
-Patients with more muscle mass have shorter hospital stays and fewer surgical complications
Muscles improve quality of life by helping you move better
How to Maintain Healthy Muscle Mass:
Building and maintaining muscle mass is nearly impossible without exercise. Adults should strength train AT LEAST two days a week along with aerobic exercise for maximum health benefits and to maintain muscle mass.
Reviews from Lauren, Shannon, Jessica, Lexi [1:21]
Why build muscle [4:33]
BMR [4:58]
Essential vs Non-essential Amino Acids [8:43]
Recommended protein intake [8:55]
Meat sweats [9:57]
Hypertrophy Phase [19:38]
Tony Soaib [21:22]
Healthy Body Fat Range [26:38]
We’re talking shit today. But seriously, we’re talking about the importance of gut health and the role it plays in our immune system. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer. We urge you to pay attention tp your bowel movements; it is a good way to analyze your health.
What is the gut microbiome [1:10]
What is the function of the GI [1:50]
70 percent of our immune system is in the gut [2:30]
Good and bad bacteria [3:00]
Symptoms of gut dysbiosis [4:40]
Kelley and Emily talks about our experience with SIBO [5:20]
Parasites [7:30]
Route cause of issues [8:00]
Chris Kresser- Study on Gut Health [9:00]
Things to consider when analyzing your gut health [11:40]
Jim’s (Emily’s husband) eliminates dairy [12:20]
Reintroduction of food after Elimination Diet [14:00]
Dairy [4:45]
Prebiotics & probiotics [16:15]
Body Awareness [18:00]
Leaky gut [18:50]
Feeding gut bugs [21:10]
Steps to improve gut health [22:20]
Elimination diet [22:40]
l- glutamine benefits [24:15]
7 foods to avoid with gut issues [26:00]
Ways to improve gut health [27:10]
I’m sure most of you have been on an airplane, and you’ve heard the attendant say “Put your mask on first.” Well this can be applied in your daily life as well. Self care isn’t selfish. In this episode, we discuss strategies to stay well organized in your life, and how to de-stress during busy times. After listening to this you will be able to apply these tips right away to your daIly life, and we are confident that they work.
Emily’s Tips [2:28]
Eisenhower Box [3:35]
Calendly [3:35]
Kelley’s Tips [4:30]
REM Sleep [7:28]
Creating a Bedtime Routine [8:00]
Fit-Flavors [9:10]
Pure Plates [9:11]
Metabolic Meals [9:23]
Food is Medicine [10:00]
Supplementation [10:50]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
We are continuing to talk sobriety and mental health with writer, mental health advocate and Podcast Host of “So Much”. If you missed Part 1 of Mac’s interview, you won’t want to miss it (Episode 37).
“You can be a constant for yourself.” - Mac Curran
People’s response to Mac’s writing [1:08]
Mac’s passion for helping people [4:00]
Mac’s story of sobriety [5:50]
Ego & lessons in humility [6:35]
How medications play a role [8:13]
Importance of self care [9:15]
Searching for happiness from outside sources [10:25]
Doing the work and trusting in yourself [12:50]
Integrity and honesty [14:30]
Fake happy [16:00]
Mac’s vision for the future [18:15]
Brene Brown [20:00]
Mental health [23:00]
Fear [24:30]
Follow Mac on IG: @ dna_mac300
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
“When you want recovery to work, and you work it, it won’t fail you.” - Mac Curran
Mac is the host of @somuch_podcast, a Mental Health & Recovery Advocate, a self proclaimed SneakerHead. He’s connected with local streetwear boutique DNA on Washington Avenue in downtown Saint Louis to engage his audience with comfort to open up candid and informal conversations about sobriety, suicide, addiction & mental and emotional wellness.
About Mac:
Mac Curran is a 34 year old Saint Louisan from UCity who has gained some national & a lot of local traction & visibility with his writing, sharing & public advocation for sobriety, mental health & emotional wellness on social media, via speaking engagements, and through his podcast “So Much” produced by Danny Zofness & Brandon Riegerix.
Mac was an active opiate & benzo addict and alcoholic through his late teens & most of his twenties, finding sobriety in 2013 at age 27. Barring one short relapse in 2016 he has been very public about his recovery journey & his experiences living with numerous mental health conditions & chemical imbalances ranging from ADHD, Anxiety & depression to type 2 bipolar & borderline personality disorder. Mac uses fashion, streetwear & sneaker culture via his social platforms & connection with local streetwear boutique DNA on Washington Avenue in downtown Saint Louis to engage his audience with comfort to open up candid and informal conversations about sobriety, suicide, addiction & mental and emotional wellness. Mac is currently working on his Masters in Social Work at SLU, owns his own creative consultancy firm called Last Day Creative, and just recently accepted a position as Marketing & Creative Director for LSL Cannabis, one of Missouri’s newest up & coming locally owned & operated Cannabis companies.
Kelley and Mac reminisce about old times - Blink 182 concert [1:45]
Growing up in Kirkwood [4:10]
DNA StreetWear Boutique [5:50]
Mac’s background story [8:35]
Mac talks about his experience speaking at highschools about sobriety [10:50]
AA [11:35]
Mac’s experience to and in rehab [15:55]
Mac speaks about having ADHD & being Bipolar [17:50]
Mac talks openingly about his attempt to commit suside [19:16]
Coming to terms with being an addict [21:40]
“When you want recovery to work, and you work it, it won’t fail you” [23:10]
What would have happened if he didn’t change [24:40]
Emily talks about her highschool experience - Central Visual and Performing Art [26:15]
Kelley talks about her experience with drugs & friends she's lost from substance abuse [27:25]
Follow Mac on IG: @dna_mac300
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
In this episode, we both share our personal experience with body image issues, overexercising, food deprivation, and mindset. We dive deep into the pressure we feel society and social media can put on us. We want you to thrive to be healthy, thrive to function well, and to be happy. If you're coming from a place of punishment and shame, you most likely will end up unhappy and not see sustainable results. We want to ask you, are you doing the right things to actually be healthy? We urge you to dig deep and ask yourself these questions?
-Do I digest my food well?
-Do I have a healthy relationship with food?
-Am I over exercising?
-Am I sleeping well?
-Do I have healthy relationships?
-For the ladies: Do I have a regular cycle?
Combined, Kelley and I have over 30+ years of experience in this industry. In our clinical practice and from our own experiences, if you don't start working on your behavioral habits, if you have poor emotional health, and if you don't work on the things that are going on internally, you aren't healthy.
We always suggest working with a professional such as a Therapist, a Certified Health Coach, or a Registered Dietician.
Health and bio-individuality [3:20]
Kelley and Emily have over 30+ years of experience [4:22]
Elimination Diet & Fodmap Diet [6:50]
Kelley’s personal experience with body image issues [7:45]
Emily’s personal experience with body image issues [9:05]
Feelings of guilt and shame [14:32]
Social media detox [20:00]
Behavioral habits [28:40]
Working with a professional [29:00]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
We had to break Lexi's interview into a two-parter? Who else thinks she should be a reoccurring guest?! She could truly be our head chef and dietician. In this episode, we dive into Lexi's favorite kitchen gadgets, spices, and food philosophy. She believes in balance and that no foods are off-limits.
She also shared with us her current goals and dreams for the future. Plus, what it's like working with Jillian Tedesco, Owner of Fit-Flavors.
Be sure to DM us for one of her favorite recipes: Recipe: spicy peanut pad Thai.
Lexi’s favorite kitchen gadgets [1:00]
Lexi’s favorite spices [3:30]
Pesto ingredients [4:00]
Truffle Salt [4:28]
How Lexi’s boyfriend Tanner lost 200 pounds [5:16]
Fit-Flavors [6:00]
Experience working with Jillian [6:18]
Volunteering at Operation Food Bank [7:03]
Lex’s future plans [9:59]
The book called “Cook” by Michael Pollan
“Third Plate” by Dan Barber [13:15]
Finding balance [25:32]
Lexi’s approach to health and her philosophy with food [26:30]
Fit-Flavors locations [29:10]
Follow Chef Lex on IG: @Chef_lex
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
In this two-part episode, we talk with local self-made chef Lexi Linsenman. Lexi is a dietician in training, recipe developer, content creator, and Community Coordinator for Fit-Flavors. She has also been featured on the local news station KSDK.
Some of the things you will learn about Lexi's approach to health and wellness:
-She doesn't have a dogmatic approach; she believes in bio-individuality.
-No food groups are off-limits!
-She cooks with all different colorful vegetables, spices, and healthy fats.
-Her positive energy is contagious.
-She supports the community by shopping with local farmers. The top two she mentioned were Tony's Family Farms and Marshall Family Farms.
After listening to both episodes, we know that Lexi will inspire you to get creative in the kitchen and try different things.
Kelley talks about her final weeks being pregnant [1:10]
Introduction to Lexi Linsenman [1:30]
Emily and Kelley’s connection to Lexi and Fit-Flavors [2:40]
Redhead Athletic Wear [4:00]
Lexi’s first time cooking [4:46]
The Food Network [9:20]
A healthy version of chicken and waffles [10:30]
The color wheel [11:30]
Tips on learning how to cook [13:45]
Creating a connection with food [17:50]
Tony Tomatoes [18:40]
Local Sources [23:00]
Marshall Family Farms [23:10]
Cooking for the family [24:40]
Follow Chef Lex on IG: @chef_lex
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
We believe that to be truly happy in marriage, couples must be willing to grow and adapt. In this episode we talk about helpful tips on how to create a healthy relationship. As we all know, no marriage or relationship is happy all the time. It’s how we decide to handle and respond to conflict that can save or break a relationship.
Redhead Athletic Wear popup shop [1:00]
Southside Alchemy
Kelley moves into Kirkwood [4:01]
Communication with spouse [7:00]
Role in the relationship [8:20]
Knowing what makes your significant other happy [12:00]
Loving yourself so you can love others [13:01]
5 Love Language Quiz [13:30]
Showing support [15:00]
Take a step back [18:32]
Taking care of your health for yourself and for your significant other [19:45]
Grow together or apart [22:05]
Don’t point out your own flaws [22:55]
Keeping score [25:05]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Inflammation happens to all of us at some point or another. It’s your body’s response to injury or damage. Whether you develop an infection or break an arm, your immune system triggers inflammation to begin the healing process. It’s a self defense mechanism. Contrary to popular belief, inflammation isn’t all bad but if it goes on for too long or you have too much, it can lead to health issues. On this episode Emily and I talk about how to test your level of inflammation, ways to lower inflammation and much more.
What is inflammation? [6:02]
What causes inflammation [7:03]
C-Reactive Protein Test [8:32]
Proinflammatory foods [10:00]
Metabolically healthy [10:55]
Lab review & preventive measures [14:00]
Sleep and inflammation [16:13]
Nightshades and joint pain [17:07]
Omega-3 benefits [18:31]
Ways to lower inflammation [21:45]
Curcumin/ Turmeric [25:15]
Mitochondria [28:15]
Gut issues [29:29]
Bone broth - Kettle and Fire, Bolyards [31:55]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Our first episode in 2021! There is so much nutrition information floating around out there; it can be challenging to see the truths and myths behind them all, such as: - All carbs are bad. - Fat will make me fat. A big chunk of this information is often false and is not evidence-based, or it can be outdated science. Sadly, this creates confusion and can lead to an unhealthy relationship with food. In this episode, we talk through the most common food rules and myths that have become well believed and hard to debunk. We are here to help you navigate through the "food rules" society has presented us with. In the end, we believe the better of a relationship you have with yourself, the better of a relationship you will have with food. Getting educated [2:50]
Eating healthy vs eating for weight loss [4:45]
Debunking the “if I’m not dieting, I’m not on track” mindset [6:00]
Emily and her experience with low carb diets [6:50]
Dieting myths [8:00]
Your diet doesn’t define you [12:32]
Different diets for different seasons of life [14:30]
Checking in with yourself/ mindset check [15:15]
Food rules have too much power over our mindset [17:30]
Getting in-tune with self [18:50]
Stop the negative narrative [21:16]
Being thankful for your food [24:15]
A new episode drops every Monday at 5 am. You can find us on Spotify, SoundCloud, Apple, and ITunes. If you have any questions, be sure to shoot us a DM.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
New Year’s resolutions flop for many reasons—both ambition and fear play roles in their self-destruction. We converse about the importance of having a plan, setting deadlines, how behavior drives change, simplifying goals and the importance of hiring a coach. With this information we hope that you’ll find it easier to obtain your goal/s.
Setting NY resolutions [2:15]
Restriction vs balance [4:40]
The power of habit and awareness [5:25]
Why people have a tough time changing [6:00]
Journaling & how it can help encourage change [8:20]
Simplifying goals [9:55]
Precontemplation [11:47]
What are you willing to do to reach your goal? [12:45]
Hiring a coach or an expert to help you achieve your goal [14:15]
The importance of scheduling and setting deadlines [15:50]
Having a plan [18:00]
Small daily changes [20:35]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Stress Relief Episode #29
Stress triggers your fight-or-flight response in order to fight the stressor or run away from it. Typically, after the response occurs, your body should relax. Too much constant stress can have negative effects on your long-term health. 2020 has been a year for all of us. Emily and I found it to be appropriate to offer some useful strategies on how to manage. The goal of stress management isn’t to get rid of it completely, but learn how to handle and address it.
Emily & Kelley talk about their personal experience with feeling stressed [2:00]
Focus on today [3:00]
Gratefulness [4:18]
Tactics on what to do when feeling stressed [7:50]
Meditation - Calm, Headspace [8:0]
Box Breathing [8:45]
Exercising for stress release [9:40]
Physical indications of being in a stressed state [11:50]
Sleep [12:30]
Routine [17:02]
Emily talks about how much she loves her Acupuncture mat [18:18]
Consistency with self care habits [24:50]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Let’s be real, we all snack. And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices. On this episode, Emily and I give some of our favorite snack options. We talk about the importance of having a balanced snack as opposed to the typical grab and go gas station option.
Our favorite places to get Burgers in STL [2:00]
The Dam, Macs Local Eats & Village Bar [3:45]
Kounter Kulture Sandwich and Songbird [6:30]
Late night snacking [9:05]
Why we’re not a fan of the word “snacks” [10:00]
Blood sugar levels [11:15]
Helpful questions to ask prior to eating [13:00]
Food journaling [15:00]
Taking time for food to digest [19:22]
Kelley’s favorite snacks - Bolyards bone broth [19:45]
Energy balls [22:00]
Emily’s favorite snacks [22:50]
Migrating motor complex [27:55]
Timing of last meal [28:50]
As always, thank you for listening!
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Now, more than ever is the time to focus on our health. Your immune system is your body’s natural defense system and has to work hard all through the year, whether it’s offering protection from a flu virus or an infection that could happen any time. Emily and I discuss various ways to enhance your immune system with minimal effort.
What we can do to boost our immune system [3:50]
Choosing one healthy goal at a time [5:00]
The power of sleep [5:55]
Gut health [8:30]
Cooking at home to improve health [10:12]
Replace instead of remove [12:00]
Supplements [13:25]
Adaptogenic herbs - [15:05]
Ashwagandha [18:35]
Panax Ginseng [19:25]
Maca powder [20:18]
Astragalus [21:25]
Rhodiola [22:25]
Getting outside & movement [23:50]
Food is medicine [25:00]
Positive mindset [27:00]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
We've all tried a detox at one point or another but there are many ways to detox. Emily and I explain some common misconceptions about detoxing along with evidenced-based ways to rejuvenate your body’s detoxification system. Ways on how to detox your home, cleaning products, makeup, food and even toxic relationships are discussed.
Kelley buys a home [1:15]
Ways to detox your home [3:00]
Himalayan Salt lamps [4:40]
Emily explain what “Buzzwords” are [6:40]
Household plants [8:00]
Sage cleansing your home [9:05]
Check the quality of your water [10:07]
Electronics [11:00]
Plastic vs glassware [12:40]
Detoxing with foods [13:00]
Swapping out foods vs taking out [16:50]
Antioxidants [18:20]
Detoxing from toxic relationships [19:50]
Summary of episode [27:05]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
It’s all about Thanksgiving! Emily and I share our favorite thanksgiving traditions, sides and recipes. We also give helpful tips on how to enjoy the holidays guilt free and on how to avoid gaining the inevitable holiday pounds.
Emily talks about how the seasonal changes have affected her [1:30]
“Dog grounding” [3:00]
Kelley & Emily express their love of Thanksgiving [8:30]
Kelley shares her favorite Thanksgiving salad recipe [12:30]
https://www.justataste.com/shredded-kale-brussels-sprout-salad-lemon-dressing-recipe/
Emily’s family Thanksgiving tradition [14:35]
Holiday weight gain [15:22]
“I’ll start Jan 1st mentality” [17:13]
Tips on how to avoid holiday weight gain and stay healthy [18:15]
Goal setting [18:30]
Portion control [19:10]
How to plate your food [21:23]
Hydration and movement [23:00]
Sleep and stress {24:07]
All or nothing attitude around food [25:25]
Snacking and meal spacing [28:30]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Emily and I watched the documentary, “The Social Dilemma” and gave our honest feedback on the documentary and our take on social media.
Kelley’s take on the documentary [1:15- 3:54]
Emily’s review [3:55 - 5:00]
How social media affect our youth [7:00]
Choosing not use phones during certain situations [13:40]
Overconnected and not being able to unplug [16:30]
“Cookies” - how social media is creepily invading our search feed [19:00]
Making a conscience decision to limit SM use [24:00]
Being present [25:00]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
In this episode, we had the pleasure of sitting down with Jillian Tedesco, Founder & CEO of Fit Flavors.
Jillian formed Fit-Flavors in 2009. She has 10+ years of personal experience and a culinary degree from Le Cordon Bleu Culinary Institute. We know that listening to this episode will light a fire under your ass. We discuss all things from starting a business, being an entrepreneur, a mother, and cultivating the life of your dreams.
We cannot wait to have Jillian back on the Podcast to discuss… we’ll; you’ll have to tune-in to hear Jillian’s big future plans.
Jillian announces new Fit Flavors location [2:20]
Our love for tequila [4:15]
Pregnancy and drinking [5:50]
Jillian’s story about Fit Flavors [7:25]
How Jillian worked through having anxiety [9:30]
Jillian’s faith in God [11:30]
How Jillian created and design meals [14:00]
Having a baby and running a business [20:00]
How to approach eating healthy with kids [23:00]
Fit Flavors core values and Jillian’s take on fad diets [28:00]
Creating a healthy relationship with food [30:00]
Whole food nutrition and balanced eating [32:00]
Mental side of nutrition [37:30]
Reverse and yo-yo dieting [39:00]
Jillian’s food philosophy [44:20]
Jillian’s favorite foods [49:50]
Follow Jillian on IG: @jilliantedesco
Check out Fit Flavors website: https://fit-flavors.com
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kbakesbug
Follow Emily: @emilyzwilling
Emily makes a BIG announcement. You’ll want to hear this!
Also on today’s episode we talk about all things social media. From ways to detox, the mental and emotional effect of being on social media and the reasons to be on SM, we cover it all. We want to know what draws you to social media and what you like and dislike about it. Tune in to hear our take.
Emily makes a BIG announcement - Redhead Athletic Wear [1:06]
Social media’s impact [5:50]
The Social Delima [6:25]
Social media detox [8:09]
Moments app [9:00]
Reasons to unfollowing people [10:00]
Triggers [13:05]
Jade Teda [13:50]
Liking posts [16:30]
Followers don’t equal currency [18:20]
Be the same person in real life as you are on SM [19:18]
The lost art of conversation [20:45]
Treating people differently bc of their amount of followers [21:30]
Why are you on SM? [24:40]
Alter ego's [25:00]
Follow Emily's new venture, Redhead Athletic Wear @
Website: redeadathleticwear.com
Instagram: redhead_athletic_wear
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kbakesbug
Follow Emily: @emilyzwilling
Dr. Kelsey Schwander is a clinical assistant professor in the Department of Pharmacy Practice at Southern Illinois University Edwardsville and is founder of BHealth Consulting. Dr. Schwander received her Bachelor of Science in Pharmacology from University of California at Santa Barbara. She then completed her Doctor of Pharmacy at the University of Colorado Skaggs School of Pharmacy and Pharmaceutical Sciences. After graduation, she completed a postgraduate year one community pharmacy residency at the University of Colorado and Good Day pharmacy. During her residency, Dr. Schwander was a clinical assistant professor, worked in a primary care clinic, helped patients with transitions of care at a hospital, and created clinical programs for retail pharmacies. After her residency, Dr. Schwander became the lead Clinical Pharmacist at Good Day Pharmacy, the largest independently owned pharmacy chain in Colorado. In this position, Dr. Schwander created numerous clinical programs including travel health, naloxone, point of care testing, pharmacist prescribing hormonal contraception, and pharmacist prescribing smoking cessation.
Dr. Schwander teaches pharmacy students and practices as an ambulatory care pharmacist providing medication management to patients. She started her own consulting company, BHealth Consulting through which she provides specialized medication counseling, cannabis consulting, gives lectures, and assists patients, providers, and businesses in creating practical healthcare solutions.
Intro breakdown of show [1:20]
About Kelsey [3:30]
What do pharmacists do? [5:00]
Kelsey’s practice and experience during residency [9:25]
Cannabis [11:15]
The difference between THC and CDB [13:10]
How CBD gained popularity [14:35}
Educating clients on CBD and THC [19:00]
Emily’s experience with edibles [21:01]
Different ways to consume or use THC [22:00]
Kelsey’s prediction of the future of cannabis [22:45]
Common uses of cannabis [25:00]
CBD for sleep and calming [26:45]
How cannabis interacts with drugs- (blood thinners, antipsychotics, HIV medication) [29:20]
What consumers should know about supplements [30:40]
Designs For Health or Thorne [34:00]
Major Prescription Medications (NSAIDS, Metformin, Statins) [36:40]
Lifestyle Prevention [48:30]
Protocols of getting off medications [52:00]
How often should you get blood work checked [57:55]
For more information you can find her at: kelseypharmd@bhealthconsulting.com, www.bhealthconsulting.com, https://www.instagram.com/bhealth_consulting/
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kbakesbug
Follow Emily: @emilyzwilling
In this episode Kelley and Emily talk about Kelley’s first and second trimester of pregnancy. Kelley expresses her honest feelings about being pregnant, her miscarriage and the pregnancy journey unknowns. We also discuss our experience working with pregnant clients in the past fifteen years. You will hear all about body changes and the benefits of working out during pregnancy.
Kelley talks about getting pregnant and having a misscarriage [3:00]
Body changes [5:07]
Cravings and dietary changes [5:40]
Diet myths and nausea [7:25]
Misleading information during pregnancy [9:15]
Gaining weight during pregnancy [10:50]
Responsibility changes [12:00]
Keeping in shape while pregnant [12:30]
“Be responsible” [16:10]
Ovia, the pregnancy app [17:00]
Cooking for you and baby [18:05]
Accepting change [20:15]
Letting go of freedom [23:42]
Dog love [24:35]
Processing emotions and hormones [27:10]
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kbakesbug
Follow Emily: @emilyzwilling
Katie owner of Shanti Yoga, a yogi, nurse and a traveler at heart joins us on the podcast. We chat about Katie’s experience of working in the ER, being a nurse and her transition to opening up her Yoga studio. We talk about mindfulness and meditation and how it relates to fitness along with the benefits of yoga, the different kinds of yoga and much more.
Shanti Yoga Studio [3:00]
Katie’s experience being in the ER [5:10]
Traditional medicine and traditional medicine [5:50]
Opening Shanti Yoga [7:30]
Traveling [9:50]
18 and in India [10:57]
Nepal [12:02]
Mindfulness and meditation [16:01]
Different kinds of yoga [18:10]
Restorative Yoga [19:12]
Emily’s first time taking yoga [21:45]
Katie’s perspective as a yoga teacher [23:55]
What people notice most when the practice yoga [25:45]
Prenatal yoga [28:00]
How yoga has helped Katie with motherhood [32:00]
Katie’s experience with Magnolia, her baby girl [34:00]
Selfcare [36:40]
Katie’s morals and values [39:36]
Putting yourself out there [44:00]
Follow us on IG: @wellness.unfiltered
Follow Shanti Yoga: @shantiyogastl
Follow Katie: @katiekelly_rn
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Tony Soaib has worked as a personal trainer and strength and conditioning coach since 2007. Since then, he's worked with a wide range of clients including athletes from MLB, MiLB, NFL, Nippon Professional Baseball, United Soccer League, and NCAA, as well as Military Special Forces personnel, and executive clients.
Introduction to Tony 2:15
How Tony got into Fitness 2:40
Bobby Keppel - Former Baseball Player 6:15
Professional athletes and nutrition 6:45
Biggest mistakes people make in the gym 8:40
“Bang for your buck” concept 9:45
Basic strength training movements everyone should do 10:50
Benefits of strength training 12:10
Why exercise program design is important 13:45
Emily’s experience powerlifting 16:00
Hiring a good coach 16:50
Mistakes coaches make 18:10
Body composition training benefits 20:50
arm wrestling 22:45
Benefits of hiring a personal trainer 29:00
Split Squats 31:37
Nutrition and weight loss 33:00
inBody testing 34:30
Charles Poliquin 35:45
Justin Harris 36:15
John Berardi 37:00
Favorite post workout shake/workout 36:40
Donut Drive In 37:37
Follow us on IG: @wellness.unfiltered
Follow Tony: @tonysoaib
Follow Kelley: @kbakesbug
Follow Emily: @emilyzwilling
You can contact him @tonysoaib on Instagram.
On today’s episode Emily and Kelley dive into the topic of dieting and eating styles. We discuss the pros and cons of keto, low carb, carb cycling and more. We talk about Whole 30 vs Paleo along with the importance of individualization dieting and chat about cheat/treat meals. This is a great episode to tune into if you’re looking to learn or try a new diet.
Emily talks about her different diet - vegetarian for 4 years
Kelley talks about Elemental Diet for SIBO [7:30]
Emily talks in depth about being vegetarian [8:13]
Questions to ask yourself before starting a diet [9:33- 10:30]
Seasonal dieting/foods [11:30]
Calories in vs calories out [14:15]
Two things have to happen to lose weight - caloric deficit and hormone balance[15:40]
Different Dieting Styles:
-
Keto [17:40]
-
Reverse dieting [21:15]
-
Low carb diet [24:20]
-
Carb Cycling [26:13]
-
IIFYM - if it fits your macros [28:15]
-
Paleo vs Whole 30 [29:15]
-
Elimination Diet [31:00]
Cheat or “treat” meals [33:45]
“Eating does not define who you are” [36:15]
Individualization [37:00]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
We let it all out. Ladies, this is a good one for you if you’re struggling with a negative self image. Emily and I discuss body image issues, comparing, having insecurities, social media obsessing and self confidence.
How social media and advertising affect our self image [1:30]
Comparisons [3:00]
Unfollowing on Social Media [6:30]
Social Media Detox [8:15]
Life outside out phones [10:15]
Social Media Monitor App [10:45]
More is better / Hustle hard mentality [13:15]
Self confidence [14:15]
Internal work [15:45]
Getting advice from multiple coaches [17:45]
Talking to children about looks [19:00]
Culture patterns [21:00]
Body Positive Movement [25:00]
Power of Habit Book by Charles Duhigg [28:30]
Giving and receiving compliments [29:30]
Model Health Show [29:40]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
“You become your own worst critic at times but you also become your own best cheerleader because being a mom is such an amazing role.” - Ashley Koseck
Moms and moms to be, this episode is for you. Ashley is a working mother who speaks truthfully about embracing motherhood, the good and the bad. She talks honestly about finding balance and setting a good example. Ashley has come to the conclusion that just because the plan you had doesn’t as planned, doesn’t mean you failed.
Intro to Ashley [1:00]
Advice from others about parenting [2:30]
Ashley’s Health Journey [4:22]
Nutrition with kids [6:30]
Food prep - making baby food [8:10]
Setting a good example [9:05]
Food selection, picky eating, etc [13:30]
Planning a family [14:30]
Deciphering whether friends and family’s advice is coming from an opinionated stand point or a supportive one. [15:00]
Cloth diapers [17:00]
Natural birth [19:10]
Recovery after birth [20:00]
Self care as a parent/ Mommy guilt [21:50]
Balancing relationships with friends, family and with yourself [25:00]
Body image [27:00]
Physical, mental and emotional health [30:00]
Support system - quality over quantity [32:30]
Relations with spouse and how it’s changed after kids [35:50]
Create your own plan and embrace it [37:00]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Through listening to podcasts, it inspired both Emily and I which led us to create Wellness Unfiltered. We both share out 5 of our favorite podcasts that have influenced us the most. Looking for more informational podcasts related to health, fitness, self development and business, this episode’s for you!
Emily #1
Armchair expert podcast with Dax Shepard and Monica Padman [1:45]
Kelley #2
Joe Rogan Experience
Emily #3
Build Your Tribe (start or build your business) [4:00]
Kelley #4
The Model Health Show (health, sleep, self development, nutri[4:35]
Emily #5
Entrepreneurial Thinking Podcast [6:20]
Kelley #6
SuperSoul Conversations Podcast @ Oprah [6:50]
Emily #7
Mindpump Podcast [7:37]
Kelley #8
Renegade Radio [8:45]
Emily #9
Dr. Mark Hyman Podcast [9:45]
Kelley #10
The Drive Podcast by Peter Attia [10:40]
Kelley Bonus Podcast #11
18Strong @ Jeff Pelizzaro [11:55]
Emily Bonus Podcast #12
Bulletproof Radio @ Dave Asprey [12:35]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Today’s short episode is about disordered eating and eating disorders. We thought it was important to have an episode about this topic because eating disorders affect 30 million people in the US alone. We chat about symptoms and signs of eating disorders, give helpful behavior habit tips and provide some questions that may help bring mind/body awareness around food.
Eating disorders affect 30 million people in the US [1:50]
The difference between Disorder Eating vs Eating Disorders [2:29]
Types of Eating Disorders [3:55]
Symptoms or signs of an eating disorder [4:46]
Eating disorders affect all ages [7:30]
Emily and Kelley speak about their personal experiences with eating disorders [9:25]
Ways and strategies to help with eating disorders [11:00]
Questions you may ask when eating to help bring awareness [12:05]
Helpful behavioral habits [13:20]
“Triggering” people [14:40]
Are you in a rest and digest state while eating? [16:20]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily sit down with Jackie Sell who is a licensed psychotherapist located here in St. Louis. In this episode we discuss the difference between Talk Therapy, Cognitive Behavioral Therapy, and EMDR Therapy. We also discuss why it’s so important to take care of our mental health and how childhood trauma’s affect our life in adulthood.
Who is Jackie Sell? [2:00]
The Hope Collective [2:50]
Talk Therapy [5:56]
Cognitive Behavioral Therapy [6:05]
EMDR [7:10]
Francine Shapiro, Ph. D [7:36]
Lit T and Big t Trauma [9:38]
The Body Keeps the Score [16:35]
Peter Levine [18:15]
The Mask We Live In [20:32]
Vagal Nerve [25:00]
Adverse Childhood Experiences [27:23]
CrossFit South City [33:10]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily both explore the reason’s you might be hitting a plateau with your current goals. They give tactical tips to apply to break that plateau. They also discuss what role your metabolism and cortisol play regarding your health.
Kelley’s experiences with hitting plateau’s [2:23]
What is the metabolism? [6:20]
Resistance Training [11:30]
The roll in cortisol [12:00]
Blood Glucose Monitor [12:55]
Hypothyroidism [14:00]
TDEE [16:30]
Please rate us and leave us review.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily get to interview Anita Berg aka “Mama Berg.” In this episode they discuss the benefits of taking care of your health to prevent diseases and the signs of issues. Anita gives great examples of why it’s important to start doing something, and to make your health a priority.
Orgasms [:30]
Who is Mama Berg [1:18]
Anita’s experience working out [3:18]
Shake weight [4:46]
Fast food and soda [4:50]
Wheel of Fortune [10:35]
Bullying [14:11]
Technology and Kids [15:50]
Antiaging Tips [19:30]
Sensible Diet [21:22]
Steps to lowering blood pressure [22:55]
Forager yogurt [24:19]
Stress Management [27:46]
Twiggy [28:50]
Dealing with significant others unhealthy eating habit [37:00]
Please be sure you are subscribed to our podcast to automatically receive your episodes:
Apple Podcasts
Stitcher
Spotify
Soundcloud
Also, please rate and leave us a review.
Social Media Handles:
Facebook: Anita Girolami-Berg
Kelley and Emily sit down Jessica Cameron. Jessica is a personal trainer, mother of three, and a former bikini competitor. She also has a master’s degree in social work and a degree in psychology. In this episode they discuss body image issues, internal dialogue, and experiences with dieting.
Who is Jessica Cameron? [:35]
Jessica’s struggle with depression and anxiety [2:20]
Jessica’s first experience with body image issues [6:45]
Jessica’s experience as a bikini competitor [8:20]
Internal Dialogue [12:50]
Emily’s experience as a competitive Powerlifter [15:30]
Coach Nick Weite [15:55]
Emily’s experience with disordered eating [17:39]
Kelley’s experience with body image and binge eating [20:45]
John Gorman competition coach [25:23]
Recovering mentally and physically [26:00]
Morning routine [30:32]
Relationship s with food [35:00]
Social media and the comparison trap [41:35]
If you have enjoyed listening to our podcast please subscribe and leave us a review.
Jessica Cameron’s Handles:
Facebook: Jessica Rower Cameron
IG: @jcorefitnessstl
Website: jcorefitnessstl.net
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily discuss how important it is for your health and your wallet, to food prep. They give tips and tricks regarding common mistakes made and the possible fear associated with food preparation. In this episode you will learn step by step how to start food prep.
Why food prep is important [1:00]
Cost of going out to eat [2:50]
Food waste [4:10]
Kelley gives you a challenge [5:10]
Timeframe for food preparation [5:45]
Kelley and Emily’s first experience with food prep [6:00]
Fear associated with cooking [7:00]
Being present with [8:30]
KB Bone Broth [9:00]
Kitchen Gadgets [9:50]
Kelley and Emily’s top kitchen gadgets [10:50]
Kelley and Emily’s worst experience with food prep [12:45]
How to start food prep [16:00]
Thrive Market [18:33]
Fridge and cabinet staples [19:00]
Cooking mistakes [23:44]
Siete [28:00]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily sit down with local business owner Simon Lusky. Revel Kitchen all began in 2010 when Simon and Angelica moved to St. Louis for Simon to work as the Cardinals’ team chef. In 2012, the two began a side business out of their home preparing healthy meals for St. Louis Blues players and other elite athletes. As word of mouth spread, so did the need for production space. The couple signed a lease on a cafe on Cherokee Street that had the kitchen space they needed to prepare meals for athletes and also an eat-in area, which they called Athlete Eats. In 2015, the two decided to switch up their prepared-meal model and transition to a Brentwood location. The restaurant reopened as Revel Kitchen to welcome all foodies, not just athletes. Two years later, a second location opened in Clayton.
What is Revel Kitchen? [1:10]
Johnson and Wales University[3:30]
TruFusion [10:15]
Shred 415 [5:30]
Lift Gym [5:35]
St. Louis Cardinals [29:20]
St. Louis Rams [29:35]
Metabolic Meals [30:12]
St. Louis Blues [30:50]
Matt Adams and Lance Lynn [31:30]
Revel Kitchen’s Special Juices [35:45]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode.
Website: https://www.eatrevelkitchen.com
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily interview Angela Brown for a Part 2. In this episode you will learn about how autoimmune issues, food sensitivities, and gut health can play a major role in our health.
Diet protocols and food sensitivities [1:00]
Autoimmune issues [3:15]
Appearances can be deceiving [6:00]
Basing your happiness on the scale [7:35]
Importance of Gut Health [9:15]
KB Bone Broth [11:12]
Elimination Diet [12:50]
Angela Brown’s success stories [13:50]
Angela Brown’s experience with hypothyroidism [16:00]
Chris Kressar [21:34]
Kelley’s experience working with Angela for Hypothyroidism
Functional Medicine’s Protocols
Please leave us review and subscribe to our podcast.
Angela Brown Handles:
Facebook: Angela Henry Brown
IG: @angelabrowncoach
Website: https://angelabrown.org/
Kelley and Emily interview Angela Brown, who is located in the St. Louis area. Angela is a physical therapist, personal trainer, Functional Diagnostics Practitioner and a Hypothyroid expert. You will hear about Kelley’s experience working with Angela and you will receive plenty of information regarding Dutch Testing, Mineral testing and Hypothyroidism.
Who is Angela Brown [1:15]
Nutrition through FDN [2:00]
Asking for specific testing from your doctor [5:37]
Thyroid Panels [6:15]
Mineral Testing aka Hair, Tissue, Mineral Analysis [7:34]
Hypothyroidism and Hashimoto’s [9:50]
Kelley’s experience with Hypothyroidism [11:20]
Synthroid vs Armour Medication [11:40]
Where to go for Lab Testing [13:16]
Western Medicines Approach versus Holistic [15:30]
Kelley’s experience working with Angela [18:20]
Dutch Testing aka Dried Urine Testing [21:00]
Hormones [21:50]
Birth control side effects [29:00]
Autoimmune diseases [31:00]
Please leave us a review and subscribe to our podcast.
Angela Brown Handles:
Facebook: Angela Henry Brown
IG: @angelabrowncoach
Website: https://angelabrown.org/
Kelley and Emily discuss general nutrition. They explain what macronutrients are and what role they play in our bodies. They list examples of proteins, carbs, fats and fiber. They briefly talk about the benefits of fasting. For show notes visit our website www.ez-wellness and click on "Wellness Unfiltered." If you have any questions, feel free to email us at: wellness.filtered@gmail.com and don’t forget to head over to iTunes and leave us a review.
Macronutrients [ 2:50]
Proteins [3:30]
Serving Size [9:17]
Paleo Mentality [11:30]
Keto 12:39]
Carbs [14:30]
Simple vs Complex Carbs [20:02]
Fiber [20:45]
Grains [21:59]
Gluten 22:30
Beans and Legumes [24:23]
Fats [25:30]
Dairy [30:41]
How Many Meals Should I Eat? [32:00]
Migrating Motor Complex [33:00]
Fasting https://www.healthline.com/nutrition/fasting-benefits [34:35]
Listen to the Episode on Spotify
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more
Please leave us a review and subscribe to our podcast.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Emily talks about why she decides to limit alcohol intake along with the pros and cons. We chat about the Oura Ring and what it does. Emily and I discuss how we transitioned into the jobs we have now. We offer advice on how to make a career switch, how job stress can have a negative impact and chat about our career journeys.
Emily giving up alcohol (:35)
Replacing one habit for another (1:30)
Social Events without alcohol (2:15)
Friends or family being an influence (4:00)
How not drinking has improved Emily’s husband productivity (5:00)
How booze affects Sleep (7:15)
What is the Oura Ring? (8:35)
Triggers for drinking (11:20)
People's assumptions when not drinking (14:30)
Mindset (15:25)
How to find work that you love (16:15)
Kelley’s job journey (16:50)
Working a job, you hate leads to stress (19:10)
Job Enjoyment (21:30)
Stressing self into bad health (23:30)
Emily’s Job Journey (25:30)
Do what you have to do till you can do what you want to do (27:40)
Advice and strategies for people who want to make a job change (28:30)
Lewis Howes - Freedom Journey Book (29:01)
Writing down goals (31:00)
Having drive and purpose (33:50)
Seek expertise from someone in desired field (37:15)
Summary on how and what to do to make a job switch (42:40)
Model Health Show Podcast- Shawn Stevenson (46:50)
Please leave us a review and subscribe to our podcast!
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily describe what it means to “show up” when you are not fully present and happy in life. They describe the struggles that life can bring and how to overcome those times. They also go into great detail about how to prioritize self-care and mental health, and how it plays a major role in our overall health.
How to “show up” when you aren’t feeling like it [:30]
Kelley’s recent loss [2:00]
Keeping things professional [4:30]
Taking mental health days [6:45]
Reasons why self-care isn’t selfish [9:50]
Christina Rice Wellness [12:15]
Paying for time and information [13:45]
Les Brown motivational speaker [18:00]
Random topic game [21:45]
Therapy [22:00]
Emily’s experience in therapy [24:00]
Kelley’s experience with binge eating and triggers [26:30]
Alcohol and self-acceptance [29:00]
The “all or nothing” approach [31:00]
Culture around drinking [36:00]
Leading by example [40:24]
Don’t forget to leave us a review and subscribe!
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling
Kelley and Emily dive into what the Podcast is all about, and their goal to positively impact how society views health. You will gain some insight into who Kelley and Emily are and what you can expect from them. The Podcast will include all things related to health, wellness, body image issues, and much more.
Who is Emily Zwilling and Kelley Buggar? [1:00]
Paul Chel from the CHEKINSTITUTE [2:18]
Institute of Integrative Nutrition [2:18]
Giving food power [4:25]
Judge free zone and navigating through our Podcast [6:00]
Mindset goals [6:45]
We explore how social media can play a role in our confidence [7:15]
Emily’s experience with underwear [10:00]
Kelley’s experience with underwear [11:00]
Bra to sports bra ration [15:00]
Who are we trying to impress? [18:00]
Loving our flaws [25:00]
Starting age of insecurity [28:00]
Bullying [32:00]
Fitting out vs fitting in [35:00]
Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to wellnessunfiltered@gmail.com and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more.
Follow us on IG: @wellness.unfiltered
Follow Kelley: @kelley_bugger
Follow Emily: @emilyzwilling