The Alessandra Cardin Show: Recent Episodes

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Discussed in This Episode:
• Bernadette’s plant-based journey; how and why she adopted a plant-based diet and lifestyle (3:00)

• The importance of knowing your personal “Why”, and honouring your unique journey (6:45)

• How plant-based nutrition helped enhance Bernadette’s energy levels, strength, and mood; along with her body’s healing abilities, and her personal sense of connection (7:25)

• The challenges Bernadette overcame on her plant-based journey (e.g. having social support, going plant-based when your family is not yet on board, knowing what to eat and how to cook, knowing how to get all of the nutrients you need, and keeping your plant-based diet budget-friendly) (11:25)

• Why and where Bernadette studied nutrition, along with her key takeaways from nutrition school (17:30)

• Common myths and misconceptions about the plant-based diet debunked (21:40)

• The importance of honouring your unique dietary needs, eating intuitively, and customizing your plant-based diet (25:35)

• What Bernadette eats in a day, and her ideas for plant-based breakfast and dinner bowls, and healthy drinks (27:30)

• Bernadette’s top tips for transitioning to a more plant-based diet and lifestyle (gain awareness, know your personal why, stock your pantry, surround yourself with supportive and inspiring people, celebrate your wins, and always remember the preventative health benefits of plants) (34:00)

• Bernadette’s yoga journey (37:50)

• How and why she began practicing and teaching yoga (37:50)

• What Bernadette loves about teaching yoga (39:45)

• The styles of yoga Bernadette teaches (41:10)

• Where Bernadette completed her yoga teacher trainings (42:00)

• How there are many different types of yoga, and you can find a practice that best suits your needs (44:35)

• The connection between yoga and plant-based eating, ow yoga can empower you to eat more mindfully (49:00)

• Additional tips from Bernadette for how to live a more holistic lifestyle (50:55)

Resources & related links:• Connect with Bernadette on Instagram

• Connect with me on Instagram

• Learn more about Bernadette on her website

• Check out The Canadian School of Natural Nutrition (CSNN), where Bernadette studied nutrition

• Check out Yoga Works, where Bernadette completed her yoga certification

• Try Bernadette’s delicious, healthy, plant-based recipes

• Learn more about Bernadette’s nutrition consulting and yoga services

• Check out Bernadette’s YouTube channel to Practice yoga with Bernadette on her YouTube Channel

• Email me or Bernadette any additional questions you may have, and reach out to us if you’re looking for personalized support on your wellness journey!

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Discussed in This Episode:
1. What’s wrong with eating a little meat if I eat a predominantly plant-based diet? And what’s even wrong with meat? (3:30)

1. Is it okay to eat organic and free range meat? (14:30)

2. Why should I avoid dairy? (19:58)

3. Why should I avoid eggs? (43:25)

4. Where do you get your protein? (56:40)

5. Aren’t there too many carbs on a plant-based diet? (12:30)

6. What’s wrong with oil? Why should I avoid oil? (1:17:30)

7. Am I eating too much fat on a plant-based diet? (1:28:20)

8. What should my macronutrient breakdown be? (1:28:20)

9. Do I need to take supplements? (1:34:05)

10. Vitamin B12 (1:34:20)
11. Omega-3 (1:39:10)

12. Vitamin D (1:40:25)

13. How do I get calcium? (1:41:55)

14. How do I get iron? (1:41:55)

15. Isn’t this diet expensive? (1:43:40)

16. Is it hard socially? How do I eat out at restaurants? (1:48:40)

17. Final Tips from Julia (1:53:15)

(Visit alessandracardin.com/podcast/19 for full episode notes)

Resources & Related Links:
• Connect with Julia on Instagram

• Learn more about Julia’s nutrition consulting, and plant-based coaching

• Connect with me on Instagram

• Learn more about Dr. T. Colin Campbell

• Learn more about The Blue Zones , The China Study, and The Adventist Health Studies

• Read the study Exposure to exogenous estrogen through intake of commercial milk produced from pregnant cows that Julia mentioned

• Watch Dr. Greger’s video The Effects of Hormones in Dairy Milk on Cancer, which features the study Julia mentioned

• Try Coconut Bliss ice cream

• Try my Chocolate Mint Banana Ice Cream recipe and Mango Banana Ice Cream recipe

• Try Nuts for Cheese cheese

• Read meta-analyses on Dairy and Prostate cancer:
Read meta-analyses on Dairy and Prostate cancer:
- Milk Consumption is a Risk Factor for Prostate Cancer: Meta-Analysis of Case-Control Studies - Milk Consumption Is a Risk Factor for Prostate Cancer in Western Countries: Evidence From Cohort Studies - Dairy Products, Calcium, and Prostate Cancer Risk: A Systematic Review and Meta-Analysis of Cohort Studies - Does Milk Intake Promote Prostate Cancer Initiation or Progression via Effects on Insulin-Like Growth Factors (IGFs)? A Systematic Review and Meta-Analysis

• Read Mastering Diabetes by Cyrus Khambatta and Robby Barbaro, and listen to Cyrus and Robby on Plant Proof

• Read Prevent and Reverse Heart Disease by Dr. Esselstyn, and listen to Dr. Esselstyn on Plant Proof

• Watch Dr. Greger’s video on choline in eggs: How Our Gut Bacteria Can Use Eggs to Accelerate Cancer

• Dr. Greger’s videos on arachidonic acid in eggs
- Chicken, Eggs, and Inflammation - Inflammatory Remarks About Arachidonic Acid - Plant-Based Diets for Improved Mood and Productivity
• Use my Vegan Food Filter on Instagram (click the smiley face icon above my feed)

• Watch my Filter story highlight on Instagram to see Julia and her dad use the Vegan Food Filter

• Read my blog post How Much Protein Do We Really Need?

• Read Simon Hill’s blog How Much Protein Do We Need and Where Can We Find it on a Vegan Diet?

• Listen to Nimai Delgado’s podcast Generation V

• Watch the documentary Game Changers

• Read Thrive Fitness by Brendan Brazier

• Download the Cronometer food tracker app

• Review the Forks Over Knives calorie density infographic

• Read Julia’s blog post Meeting Your Nutritional Needs on a Plant-Based Diet

• Learn more about EWG’s Dirty Dozen & Clean Fifteen List

• Download the Happycow App

• Download V-Cards and order the Vegan Passport to help you order vegan food when travelling abroad

• Email me (ac@alessandracardin.com) and Julia (julia.marcuzzi@gmail.com) any additional questions you may have, and be sure to reach out to us if you’re looking for personalized support on your plant-based journey!

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Discussed in This Episode:
Julia’s Plant-Based Journey:
• Julia’s plant-based journey; when and why she went vegan (2:58)
• What inspired Julia to study holistic nutrition (8:53)
• Key things Julia wish she knew right from the beginning of her plant-based journey (9:54)
• What Julia’s clients have found most challenging about transitioning to a whole food, plant-based diet and lifestyle (14:18)
- How you don’t need to have an all-or nothing-mindset when going plant-based (14:24)
- The importance of having some staple recipes (15:40)
- How to communicate your new lifestyle to your family (16:17)
Plant-Based Nutrition Q&A:1. What is the difference between the terms “Vegan” and “Whole Food, Plant-Based”? (23:33)
2. Why should I go vegan? (22:20 & 29:43)
- For the health benefits (29:50)
- For the environmental benefits (31:25)
- For love (35:40)
3. What can I eat? And what do you eat in a day? (37:53)
4. Is it satisfying? Will I be hungry all the time? (47:55)
- Nutrient density
- Calorie density
5. Why am I not able to digest many plant-based foods? How can I avoid bloating on a plant-based diet? (55:00)
6. Aren’t the lectins in plant-based foods bad? (1:02:00)
- The Blue Zones (1:05:00)
7. There is so much conflicting nutrition information out there! How do I know which sources to trust? (1:11:30)
8. Are phytoestrogens bad? Should I avoid soy? (1:15:20)
9. What are your top tips for transitioning to a whole food, plant-based diet and lifestyle? (1:23:17)

Resources & Related Links:
• Connect with Julia on Instagram
• Learn more about Julia’s nutrition consulting, and plant-based coaching
• Connect with me on Instagram
• Read Crazy Sexy Diet by Kris Carr
• Read Thrive Diet by Brendan Brazier
• Learn more about the Institute for Integrative Nutrition
• Watch Cowspiracy • Listen to The Plant Proof Podcast episode Our diet is destroying the planet with Environmental Researcher Nicholas Carter • Check out the Forks Over Knives Calorie Density Infographic
• Check out Dr. Greger’s website, Nutritionfacts.org
• Watch Dr. Greger’s video, We are What They Eat , to learn more about how animal foods promote the growth of bad bacteria that is associated with inflammatory bowel disease
• Watch Dr. Greger’s video, What’s Your Gut Microbiome Enterotype, to learn more about how bacteria associated with the consumption of animal foods has been shown to increase risk of colon cancer
• Watch Dr. Greger’s video, How to Develop a Healthy Gut Ecosystem, to learn more about how meat-eating bacteria produces the harmful byproduct TMAO
• Learn more about the Blue Zones
• Watch Dr. Greger’s videos, How to Avoid Lectin Poisoning, and Are Lectins in Food Good or Bad for You? to learn more about lectins
• Watch Dr. Greger’s video, Dr. Grundy’s The Plant Paradox is Wrong, which debunks Plant Paradox
• Watch Dr. T. Colin Campbell and Dr. Thomas Campbell’s video, Nutrition in Popular Media: A Plant Paradox, which also debunks Plant Paradox
• Watch Julia’s video, How to Thrive on a Plant-Based Diet • Watch Dr Greger’s video, Who Shouldn’t Eat Soy, to learn more about phytoestrogens and women’s health
• Read the study Clinical Studies Show No Effects of Soy Protein or Isoflavones on Reproductive Hormones in Men: Results of a Meta-Analysisto learn more about soy and men’s health
• Learn more about Dr. Fuhrman
• Read Dr. Fuhrman’s Article Don’t Fall for the Myths About Soy to learn more about soy and both women’s and men’s health
• Read the study Epidemiology of soy exposures and breast cancer riskto learn more about soy and breast cancer
• Read The China Study by Dr. T. Colin Campbell
• Watch Julia’s video Top 6 Tips for Starting a Plant-Based Diet • Email me (ac@alessandracardin.com) or Julia (julia.marcuzzi@gmail.com) any additional questions you may have, and be sure to reach out to us if you’re looking for personalized support on your plant-based journey!

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Discussed in This Episode:• Sari’s personal health journey, and what inspired him to start Nume (2:55)

• What proactive nutrition and holistic nutrition are, and how they positively impacted Sari’s life (6:05)

• How humans, food, and the earth are connected; and how awareness of this can empower us in life (10:47)

• Whether it’s better to get nutrients from whole foods or supplements (12:55)

• What functional foods are (16:45)

• Examples of how everyone’s body is unique, and foods can have a different effect on each person’s body (18:30)

• The connection between the food system and the medical system, and the importance of educating yourself in nutrition (21:05)

• How Nume is involved in the community, and why Nume runs wellness programs (25:07)

• How Nume selects and sources ingredients (29:09)

• The benefits of sprouting (33:50)

• How to improve your gut health (36:17)

• How nutrition can empower us to thrive (not just survive), but how it’s important to avoid perfectionism (37:55)

• Sari’s entrepreneurial journey, and his advice for starting a business in the wellness industry (40:50)

• Popular ways to eat Nume cereal snacks (44:03)

• The importance of balance and awareness, meditation, and being able to tell the difference between the ego and the inner voice (47:00)

Resources & Related Links:• Connect with Nume on Instagram

• Like Nume on Facebook

• Connect with me on Instagram

• Check out Nume’s Cereal Snacks and Sprouted Seeds

• Learn more about Nume’s wellness programs

• Read my blog post about how to sprout buckwheat

• Learn more about Vandana Shiva

• Learn more about Dr. T. Colin Campbell

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Discussed in This Episode:• My health journey, and why I enrolled in IIN (1:35)
• IIN’s core concepts (6:25)
- Primary food (6:33)
- Bio-individuality (8:27)
- Crowding Out (9:38)
- “Given half a chance, the body will heal itself by itself” (10:37)
• The safe and supportive atmosphere at IIN, my experience practicing coaching at IIN, and how IIN positively impacted my health (11:17)
• How IIN helped me step into my purpose of helping others with their health (13:22)
• How IIN prepares you to work with clients; the coaching tools, coaching resources, and opportunity to practice coaching offered by IIN (14:45)
• IIN’s strong online network, the annual IIN Live Conference, and the opportunity to connect with/make friends all over the world (15:30)
• How IIN’s course content is well balance; nutrition, lifestyle, business training, and coaching skills are all explored (17:08)
• The additional courses that IIN offers for graduates (17:41)
• The different career options you can pursue with a health coaching certification (18:00)
• How health coaches play an enormous role in preventative healthcare; how IIN is a movement, and is creating a “ripple effect” (19:52)
• The program’s length and graduation requirements, and how much time you need to dedicate to it (20:43)
• How you can start coaching clients halfway through the program, and the benefit of building your business while still in school (22:24)
• How to know if IIN is right for you (24:00)
• How to enroll, and how to recieve a discount on your tuition (26:14)
• How to learn more about the school; free resources, and how to connect with me (26:46)

Resources & Related Links:
• Check out the documentaries PlantPure Nation, and Forks Over Knives
• Learn more about the non-profit PlantPure Communities
• Learn more the T. Colin Campbell Center for Nutrition Studies
• Follow the IIN and IIN Alumni accounts on Instagram
• Connect with me on Instagram
• Connect with Joshua Rosenthal, the founder of IIN, on Instagram
• Check out the IIN Live (on-demand video curated from the 2019 Transform Health Conference)
• Learn more about some of IIN’s lecturers: Deepak Chopra, David Wolfe, Dr. Neal Barnard , Dr. Mark Hyman, and Dr. Andrew Weil
• Learn more about my one-on-one coaching program
• Sign up for a FREE Integrative Nutrition Sample Class
• Sign up for a FREE Integrative Nutrition eBook Excerpt
• Request a FREE Integrative Nutrition Curriculum Guide
• Apply for IIN online or by calling IIN’s dedicated Ambassador line at (844) 315-8547 (U.S.) or +1 (212) 730-5433 (International) to speak to an Admissions Representative (*remember to mention my name, Alessandra Cardin, to receive $2,000 off your tuition if you pay in full, or $1,000 off if you choose a payment plan)
• Email me if you have any additional questions, or would like to have a chat about IIN

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Discussed in This Episode: • When and why Kate started practicing yoga, and how yoga has transformed her life (2:28)
• What inspired Kate to complete her first yoga teacher training (7:10)
• How and why Kate incorporates Thai massage into her practice (8:10)
• How the concept of “crowding out” can help you adopt a more mindful and holistic lifestyle (9:10)
• Why bad habits and dependencies occur, and how yoga can help you embrace positive change (12:17)
• How any form of physical activity can be done with a yogic mindset (17:20)
• The role music plays in Kate’s life, and the parallel between yoga and music (19:18)
• How Kate selects music for her yoga classes, and how music can be a form of sound healing (22:55)
• How to know the difference between a meditative experience and a distraction, and Kate’s perspective on playing music during yoga classes (24:24)
• Whether lyrics can affect the subconscious mind (27:30)
• Kate’s advice for new yoga teachers, and those who are interested in becoming a yoga teacher (30:10)
• Which teachers have made the greatest impact on Kate’s practice and life (32:47)
• Kate’s mission as a yoga teacher (36:03)
• My yoga journey, how the style of my practice evolved, and how you may need different types of yoga at different times in your life (37:45)
• Kate’s advice for how to start a yoga practice, and live a more holistic life (43:52)

Resources & Related Links:• Visit Kate’s website to book a yoga class or massage
• Connect with Kate on Instagram • Check out Downward Dog Yoga, where Kate completed some of her teacher trainings
• Read Recovery by Russel Brand• Connect with me on Instagram
• Sign up for a FREE Integrative Nutrition Sample Class

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Discussed in This Episode:
• Meghans journey to becoming a holistic nutritionist (2:55)
• When and why Meghan started growing her own food, and the importance of being connected to your food sources (5:40)
• What we should be aware of when deciding where to purchase our food from (8:35)
• Questions to ask our farmers when buying local food at the farmers’ market (10:40)
• What regenerative agriculture is, and why it’s important (11:37)
• How Meghan’s Next Level Nourished Program program can support you in nourishing your body (and mind!) and growing your own food (12:55)
• How soil quality affects the nutrient content of our food, and how soil quality is linked with gut health (14:18)
• Meghan’s tips for how to start growing your own food (18:10)
• Whether to plant seeds or starter plants (20:40)
• How to keep pests away from your garden (22:15)
• What ecosystem farming is, and why it’s so beneficial (25:00)
• How starting a garden is something that anyone can do, even with limited time and space (27:30)
• The benefit of joining a community garden (29:40)
• How growing your own food is linked with greater mental health and gut health (31:05)
• How to be exposed to healthy bacteria (33:50)
• Meghan’s perspective on probiotic supplements vs. probiotic foods, and some examples of probiotic foods (36:09)
• What kombucha is, and how to make it (38:53)
• Some final tips on sustainable eating and growing your own food (41:05)
• Some of my key takeaways from the Integrative Nutrition Health Coach Training Program (44:05)
• More information about Meghan’s Next Level Nourish program—your source for all things nutrition and growing food! (45:00)

Resources & Related Links:
• Connect with Meghan on Instagram
• Check out CSNN, where Meghan studied holistic nutrition
• Connect with Me on Instagram
• Learn more about out the Next Level Nourished Program
• Learn more about Dr. Zach Bush
• Sign up for a FREE Integrative Nutrition Sample Class

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Discussed in this episode:• What life coaching is, and how it’s different from therapy (0:25)
• Why and how Maisie became a life coach (5:25)
• Maisie’s personal transformation, and how she got her life back into balance (7:30)
• How to balance your career and other passions, and the benefits of starting a business while still keeping your current job (9:00)
• Tools for becoming aware of imbalances in your life and making positive change (11:00)
• The importance of striving for progress rather than perfection (16:30)
• How to identify when you’re falling into a perfectionist mindset (17:40)
• How gratitude can help you let go of perfectionism (19:48)
• How life coaching can help you release limiting beliefs (21:40)
• What to look for in a life coach, and how long to work with a life coach for (24:00)
• The benefits of being a coach, and how to know if becoming a coach is something that’s right for you (29:50)
• The importance of making learning a habit, and how you can incorporate learning into your morning routine (31:30)
• How meditation is part of Maisie’s evening routine, and she studied meditation during a Mindfulness-Based Stress Reduction training program
• A few questions to reflect on to know whether life coaching can help you (38:45)

Resources & Related Links:
• Connect with Maisie on Instagram
• Follow The Maisie Lining on Instagram
• Connect with me on Instagram
• Learn more about Maisie’s private life coaching sessions
• Complete Integrative Nutrition’s FREE online Circle of Life Exercise
• Gain access to a FREE Integrative Nutrition Sample Class

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Discussed in this episode:• Neve’s journey—how she became a personal trainer, and developed her unique soulful perspective on fitness (3:50)
• How to use movement paired with deliberate thoughts to manifest your desires in life, and how movement can be a tool used to link the subconscious mind with the body (6:50)
• How focusing on more than just aesthetics can help improve performance and fitness results (11:50)
• The value in applying a yogic mindset to western-style fitness, how asana is only one part of yoga, and how practicing detachment can make workouts more enjoyable and effective (14:25)
• Neve’s advice for how to let go of resistance, and tap into the “soul energy” that is available to you when exercising (16:43)
• How Neve’s unique approach to personal training can help you you shift your thoughts during exercise, which can positively impact your results and your entire life (19:55)
• How to overcome self-consciousness, confusion, and feelings of being “separate” from your body (22:40)
• How to find the balance between pushing yourself and letting yourself rest (26:00)
• The value in setting intentions before your workouts, and using visualization techniques during exercise (32:07)
• The difference between meditation and mindful movement, and how yogic philosophy can be applied to western fitness (36:05)
• The benefit of practicing the yoga pose savasana after a workout (39:00)
• Why Neve’s Instagram is called The Wild, and how she wants people to experience fitness in a new way that is unconditioned, authentic, love-filled, intuitive, expansive, soulful, and fun (39:47)
• Whether the environment in which you exercise affects your workout (42:37)
• How Neve overcame the challenge of voicing her unique perspective on exercise in the fitness industry (44:05)
• Neve’s travels to India, and her plans for the future (49:55)

Resources & Related Links:• Connect with Neve on Instagram
• Follow The Wild Movement on Instagram
• Subscribe to Neve’s YouTube Channel
• Connect with me on Instagram
• Check Out Brené Brown’s work
• Read Big Magic by Elizabeth Gilbert
• Check out Byron Bay on Instagram
• Check out Pushkar, India on Instagram
• Email fuel@alessandracardin.com to apply for a FREE spot in FUEL: Plant-Based Living Course (please include your name, and a short paragraph on why you are interested in taking the course)

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Discussed in This Episode:• 3:25 - How Sarah grew up in a holistic environment, and witnessed her father cure his terminal cancer with alternative medicine
• 4:25 - Sarah’s experience in the modelling industry, and how she developed an eating disorder that left her in the hospital
• 5:45 - How and why Sarah began working in the wellness industry
• 6:15 - How Sarah’s anxiety actually got worse when she started working in wellness—a realization that inspired her to work on her own mindset, and then teach her clients about mindfulness as well
• 7:15 - Sarah’s experience working with her meditation coach, Chandresh Bhardwaj, and the importance of taking personal responsibility for our lives
• 11:50 - How healing is a gradual processes, and the importance of self-love and patience
• 14:45 - How to deal with a perfectionism
• 19:00 - Sarah’s tips for processing difficult emotions
• 24:00 - Sarah’s perspective on the “positivity movement”, and difference between positivity and happiness
• 29:00 - How to use affirmations in the most effective way
• 34:25 - How you can love yourself but still want to change your appearance, and what true self-love means
• 40:40 - Sarah and Health and Science Journalist, Max Lugavere’s, perspective on the saying “no food is bad food”, a phrase which is often said intuitive eating space
• 45:25 - What exactly intuitive eating is, and how to eat intuitively
• 47:00 - What bio-indiviudality is, and why it’s important to listen to your body
• 48:20 - The importance of community, and eating in a positive environment with loved ones
• 49:30 - How to navigate the nutrition research while still eating intuitively
• 55:45 - Some top tips that have helped Sarah’s clients, and Sarah’s mission to empower women
• 1:02:45 - Info about Sarah’s upcoming book, and her free online content

Resources and Related Links:• Connect with Sarah on Instagram
• Learn more about Sarah’s one-on-one coaching program
• Sign up for Sarah’s free 21-Day Empower Pack
• Learn more about Sarah’s coach, Chandresh Bhardwaj
• Learn more about Sarah’s friend, Psychologist Alyssa Nobriga
• Learn more about Sarah’s friend, Health and Science Journalist, Max Lugavere
• Learn more about Dr. Hyman, who says “your body is your best doctor”
• Connect with me on Instagram
• Join the FREE 5 Day Fuel Challenge

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Discussed in This Episode:• 0:55 - How and why my personal health journey began
• 1:15 - When I discovered the whole food, plant-based diet
• 2:35 - Why I gradually transitioned to a whole food, plant-based diet
• 2:50 - The health improvements I experienced from going plant-based
• 3:50 - How a talk by Brendan Brazier inspired me to go fully vegan
• 4:10 - My review of The Thrive Diet by Brendan Brazier
• 4:35 - How fuelling on nutrient dense foods increased my productivity levels and focus while studying
• 5:15 - How I was eating really clean, but didn’t have the healthiest lifestyle when I was in school
• 6:05 - How fracturing my spine affected my health and gave me time to reflect on my life path
• 7:20 - How I decided to study plant-based nutrition online, started food blogging, and received an entrepreneurship grant to start my vegan snack business
• 8:15 - The health challenges I experienced even after my bones healed (gut health issues, acne, brain fog, missing period, chronic fatigue, insomnia…)
• 9:00 - How I experimented with countless dietary theories and ended up feeling exhausting with information overload and as if I didn’t know how to listen to my own body
• 9:50 - How I discovered the Institute for Integrative Nutrition, and decided to enrol
• 10:25 - The core concepts that the Institute for Integrative Nutrition Teaches
• 11:40 - Why I decided to enrol in the Institute for Integrative Nutrition, and how IIN helped me find balance again
• 12:50 - How food can change a lot, but we need to look at our lifestyle habits as well
•15:00 - How to listen to your body, and how mindfulness, meditation, and yoga helped me heal
• 15:55 - My gratitude for the journey

Resources & Related Links:
• Connect with me on Instagram
• Email me with any questions or with podcast topics that you’d love to hear about
• Learn more about how my one-on-one health coaching program can help you optimize your energy, health, and happiness
• Check out Toronto’s Veg Food Fest
• Read Thrive by Brendan Brazier (the book that inspired me to go fully plant-based)
• Register for a FREE Integrative Nutrition sample class
• Check out Mula Yoga, where I did my Yoga Teacher Training

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Discussed in this episode:
• 2:40: What inspired Alisa to adopt a sustainable lifestyle
• 6:34: How to overcome challenges faced when adopting a sustainable lifestyle
• 8:56 - The ethical and environmental consequences of fast fashion
• 10:32 - Why more people don’t know the truth about the fashion industry
• 12:15 - How Alisa started her blog and Instagram, what her mission is, and how to use social media in the most beneficial way
• 14:34 - Alisa’s brand recommendations
• 15:30 - Alisa’s approach to mindful shopping, and how she avoids impulse buying
• 17:20 - How to know if brands are actually sustainable.
• 21:35 - Alisa’s thrifting tips
• 23:25 - Where Alisa got her wedding dress
• 25:00 - Alisa’s move to Spain
• 26:50 - Alisa’s experience thrifting while travelling
• 28:00 - How Alisa is incorporating sustainability into her interior design studies
• 30:00 - The simplest way to start your own sustainability journey
• 31:25 - Tips for habit forming
• 33:50 - How to overcome perfectionism
• 39:26 - How nutritious food impacts your state of mind which influences other areas of your life
• 40:20 - The health benefits I personally experienced after transitioning to a whole food, plant-based diet
• 43:43 - Alisa’s top recommended resource for learning more about sustainable fashion and zero waste living
• 46:15 - How to make social media your source of information

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Discussed in This Episode:
• 4:10 - Tiff’s story – how she transitioned from her career as a pro athlete in the sport of Whitewater Freestyle Kayaking, moved to Hawaii, and became a surfer and spiritual guide
• 9:55 - What inspired Tiff’s book, Surfer Girl’s Kick Ass, and her unique method of wrapping personal development in fiction
• 17:00 - How being in the water is a great way to tap into your intuition
• 18:00 - Tiff’s personal mantra and unique catch-phrase: Follow the Feel Good!
• 18:35 - Tips for living intuitively
• 20:15 - Tiff’s post-break up weight-gain, and how losing the weight actually had nothing to do with food or exercise
• 25:25 - How “Primary Food” and “Secondary Food” can help you to find optimal well-being
• 26:18 - Tips for people who are going through a breakup
• 27:35 - How changing your story, and changing your thought patterns can help you release your ex
• 29:20 - Whether it’s better to be alone or start dating right after a break up
• 32:09 - How to know whether or not you’re ready to be in a relationship again
• 35:27 - How things ebb and flow in relationships
• 36:09 - Tiff’s personal experience with noticing and releasing patterns she holds in relationships
• 37:17 - When in a relationship, how to know when to stay and when to go
• 42:00 - How and why to set healthy boundaries in relationships
• 44:30 - What to do if you start an inward journey and your partner is not interested in doing personal development-type work as well
• 46:40 - How marriage and having children is not for everyone
• 55:25 - Some final words of wisdom from Tiff: “Nothing is wrong and everything’s right, so get out of your head and come back to the light.”

Resources & Related Links:
• Connect with Tiffany on Instagram
• Follow Surfer Girls Kick Ass on Instagram
• Follow the Surfer Girls Kick Ass community on Facebook
• Check out Tiffany’s website
• Get a copy of Tiffany’s book, Surfer Girls Kick Ass
• Learn more about Tiffany’s one-on-one coaching program
• Sign up for a FREE Institute for Integrative Nutrition (IIN) Sample Class
• Connect with me on Instagram
• Email me to learn more about IIN or my nutrition and health coaching programs

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Resources & Related Links:
• Connect with Marcus on Instagram
• Connect with me on Instagram
• Connect with Marcus’ teacher, Christopher Lee Matsuo, on Instagram
• Learn from Marcus’ teacher on YouTube
• Learn from Bruce Frantzis on YouTube
• Check out Dr. Dre’s Yoga Studio on Instagram
• Check out the Pali Notches, where I met Marcus
• Learn more about my health coaching program, and email me to book a FREE health consultation

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Discussed in this episode:
• 2:00 - Emma’s journey to becoming a spiritual healer and holistic practitioner.
• 4:30 - How distance energy healing works.
• 8:20 - What energy work is, and its purpose.
• 10:30 - What the underlying cause of illness is, and how our bodies communicate with us.
• 11:50 - What sound therapy is, and how the law of entrainment works.
• 14:35 - How emotions get “stuck” in the body.
• 18:40 - How the chakras are all connected and how chakra imbalances can affect our well-being.
• 19:46 - The best way to practice affirmations.
• 25:47 - The power of being seen and doing healing work in a safe and sacred space.
• 27:00 - The benefits of sound journalling.
• 29:40 - The healing power of 432Hz, the natural frequency of the universe.
• 31:15 - How primal sounds are healing.
• 31:35 - Emma’s buffalo drum demo.
• 33:08 - How mantras and chanting work.
• 33:40 - What chakras are.
• 36:54 - How tuning forks work, how to use them, and where to get them.
• 40:30 - How to start a sound healing self practice.
• 41:40 - Emma’s tingsha demo.
• 42:17 - How sound is part of the mind body connection.
• 44:48 - Emma’s prayer.

Resources:
• Connect with Emma on Instagram
• Check out Emma’s website
• Learn more about Emma’s Spirit Medicine healing program and healing services
• Connect with me on Instagram
• Check out Transformational Arts College
• Learn more about the chakras
• Listen to 432 by Joep Beving
• Get your own buffalo drum (don’t worry - it’s vegan and not actually made from buffalo hide)
• Get your own tingsha cymbals
• Get your own tuning fork from Alternative Thinking or The U of T Bookstore
• Learn more about my one-on-one nutrition and health coaching program

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Discussed in this Episode:
• 1:35 - Why Morgan became a health coach, and all about her experience with CrossFit and Nutrition
• 4:00: How everything in wellness is connected, and why nutrition is just the “tip of the iceberg”
• 5:38: Why mindset is a key part in transforming your health, and how movement, nutrition, and hydration also support your mental health
• 7:10: The benefits of taking 30 minutes each morning to practice 6 daily habits: expressing gratitude, drinking water, reviewing your vision and goals, moving, learning, and eating a healthy breakfast
• 7:37: Why morning routines are so important for entrepreneurs
• 8:00: How Morgan was inspired by Tim Ferriss’ quote “If you win the morning, you win the day”
• 9:55 - Why Morgan created the 21 Day Challenge, and how she went from feeling unhealthy and underperforming, to thriving and achieving her goals
• 12:35 - The science behind practicing gratitude
• 14:00 - How to start a gratitude practice - even if you don’t have much time
• 15:45 - How having a “tigger habit” can help you form a new habit
• 16:20 - The importance of actually embodying, and how to actually embody gratitude
• 18:15 - How we want the opposite of a “viscous circle” (*we ended up finding a term - a “virtuous circle”!)
• 18:55: Why hydration is so important for brain health, physical importance, energy, digestion, and reading hunger cues
• 21:30 The theory of Japanese Water Therapy
• 23:10: How we sometimes skip the simple things which are actually the most effective tools for transformation
• 24:45: How the 80/20 principle can help you achieve results
• 26:55: Why you should review your goals daily
• 28:10 - The power power of simplicity, and focusing on one goal at a time
• 29:25 - Why you need to know your “why” in order to accomplish your health goals
• 31:35 - Morgan’s goal of making 10 million dollars in 10 years, and her “Why” behind this goal
• 36:55 - The power of sharing your journey along the way
• 39:15 - How a long-term perspective supports you in letting go of small fears experienced daily, and why you should reframe failure as an opportunity to learn
• 44:37 - Why continuous learning is so important, and how education is a key component of The Institute for Integrative Nutrition’s Circle of Life tool
• 45:25: How taking 10 minutes each morning to learn something new or listen to something inspiring, motivational, or uplifting can improve your day
• 46:25: How you can benefit from the lessons that successful people share
• 47:05 - The importance of setting the tone for the day
• 48:00 - Morgan’s recommended books and podcasts
• 51:10 - Morgan’s travel experiences
• 52:40 - Why and how to get at least 10 minutes of movement in the morning
• 52:55 - The importance of a healthy breakfast
• 53:30 - What to do if you don’t have “time” for the gym

Resources:
• Connect with Morgan on Instagram
• Learn more about the 21 Day Morning Routine Challenge
• Learn more about Morgan’s nutrition coaching
• Connect with me on Instagram
• Learn more about the Institute for Integrative Nutrition
• Sign up for a free Integrative Nutrition sample class
• Listen to Tim Ferriss’ podcast, The Tim Ferriss Show
• Stay inspired by writing this Aristotle quote somewhere visible: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
• Watch the Science of Gratitude video
• Learn more about Japanese Water Therapy
• Stay inspired by writing this Tim Ferriss quote somewhere visible: “If you win the morning, you win the day”
• Follow Gary Vaynerchuk on Instagram
• Complete the Institute for Integrative Nutrition’s Circle of Life exercise
• Read Think and Grow Rich by Napoleon Hill
• Read The Five Love Languages by Gary Chapman
• Read Unshakeable by Tony robins
• Read I Will Teach You to be Rich by Remit Sethi
• Read Tools of Titans by Tim Ferriss
• Read Secrets of the Millionaire Mind by T. Harv Eker
• Read Organize Tomorrow Today by Jason Selk
• Read Crushing It by Gary Vaynerchuk
• Read Seven Habits of Highly Effective People by Stephen R. Covey
• Listen to Wayne Dyer’s Ultimate Library and read Change Your Thoughts, Change Your Life by Wayne Dyer
• Check out some of Brene Brown’s books

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Discussed in this episode:
• How Megan became interested in wellness and why she decided to become a health coach
• Why Megan went vegan, and how best to transition to the vegan lifestyle
• The nutrition concepts of “Bio-individuality and Primary Food”, and how they’ve impacted Megan’s life
• How Megan changed her career path multiple times, and how to know when to pivot
• The difference between intuition and fear
• Megan’s experience moving to Hawaii
• How Megan became an environmental photographer
• Who Megan’s biggest inspirations are
• How to use Instagram in the most effective way to communicate a positive and impactful message
• How to reframe envy as inspiration
• How to stay healthy while backpacking, camping, and living out of a car
• How the plant-based diet positively impacts the environment, and specifically ocean
• What animal agriculture does to the environment
• What ocean dead zones are
• How the health of the ocean impacts human health
• How to communicate effectively as an environmental advocate
• How to stay healthy as an entrepreneur
• How one person can start a massive positive ripple effect

References:
• Connect with Megan on Instagram
• Connect with me on Instagram
• Follow Jake on Instagram
• Follow Paul Nicklen on Instagram
• Follow Cristina Mittermeier on Instagram
• Follow Sea Legacy on Instagram
• Check out the Stairway to Heaven hike on Instagram
• Try Good To-Go Dehydrated Meals
• Sign up for a free Institute for Integrative Nutrition Sample Class
• Learn more about my One-On-One Coaching Program
• Apply for a FREE Health Consultation with me

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Discussed in this episode:
• Why Alexia started The Art Bruja
• How art can be used to create social change, and for healing and cultivating mindfulness and wellbeing
• What artist Marina Faw shared with Alexia about how art is a form of healing and what it means to be a political artist
• How healing doesn’t necessarily have to be shared with big audience
• Why self-care is selfless, not selfish
• The value in breaking out of your industry bubble and understanding different perspectives
• The importance of human connection, and how to use online platforms in a beneficial and empowering way
• The value in having a “social media detox” and the importance of safety online
• How to come back from burnout
• When vulnerability is good and why having an intention behind what you share is so important
• Alexia’s journey with quitting cigarettes
• The benefits of having a more minimalist approach to life
• Why it’s important to understand your limits and creative cycles
• What bio-individuality is and why you should keep this concept in mind when receiving mentorship
• How consistency and flexibility can coexist on the entrepreneurial journey
• How looking within and healing our minds, bodies, and souls, help us align ourselves in all areas of life
• How The Institute for Integrative Nutrition’s theory of Primary and Secondary Food helped Alexia
• Alexia’s perspective on breaking free from the capitalist consumer 9-5 norms and embracing bio-individuality in business and work style
• Alexia’s advice for young artists
• How to live from intention and not fear, and the difference between intuition and fear

References:• Check out Alexia’s website
• Receive Mentorship from Alexia
• Learn about The Pendulum Project
• Read the Lexiquette Studio Conversations
• Read Alexia’s interview with Marina Faw
• Connect with Alexia on Instagram
• Connect with me on Instagram
• Check out a FREE sample class from The Institute for Integrative Nutrition• Learn more about my One-On-One Health Coaching Program
• Sign up for a FREE Health Consultation with me

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Discussed in this episode:
• Sarah’s journey to becoming a kinesiologist
• Sarah’s experience working at both a women’s gym and neurological rehab center
• Why Sarah was inspired to become a health coach
• Sarah’s experience at the Institute for Integrative Nutrition
• How health is about more than food and fitness alone
• How to find balance in your life
• Sarah’s tools for breaking free from living on autopilot
• Why you should journal and meditate, and how to start incorporating these practices into your daily life
• How to cultivate more joy in your life
• How to form sustainable habits
• How to tap into your intuition
• Why coaching is so beneficial for every type of person
• The the importance of actually living what you’re learning
• The importance of self-care

References:
• Check out the Calm app
• Sign up for a free Integrative Nutrition Sample Class
• Check out Sarah’s website
• Connect with Sarah on Instagram
• Connect with me on Instagram
• Receive up to $1,500 off your Integrative Nutrition tuition by mentioning my name, Alessandra Savoia, when you register
• Reach out to me at alessandra@alessandranaomi.com if you have any questions about about the Institute for Integrative Nutrition or if you’re interested in a free health consultation

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Discussed in this episode:
• Susanah’s wellness journey, and how she came to realize that health is about more than fitness alone
• Susannah’s experience living in Thailand, and how her travel lifestyle sparked her interest in home-workouts and nutrition
• How Susannah became a wellness coach
• How our mind and our body and our spirit all work together
• Susannah’s adventures in Australia
• Susannah’s experience with mental health and involvement with One Wave
• The power of vulnerability and why it’s important to be honest about your struggles
• The importance of gratitude and appreciation for the small things in life
• How entrepreneurs can take care of themselves and reduce their anxiety levels
• How to start a meditation practice
• How physical activity impacts mental health
• The importance of community and connection
• The value of talk therapy
• Why we should take care of our mental health proactively rather than reactively
• How to ask for help when you need it
• How social media affects our mental health
• How to make new friends and surround yourself with a positive people
• Why we need to normalize the conversation about mental health
• How to live your truth and live in alignment with your passions

References:
• Check out the mental health organization One Wave
• Try the Calm meditation app
• Listen to Chalene Johnson’s Productivity Hacks Podcast
• Connect with Susannah on Instagram
• Connect with Laura (the photographer who shot the episode photo) on Instagram
• Connect with Alessandra on Instagram
• Email Alessandra at alessandra@alessandranaomi.com
• Apply for Alessandra’s Coaching Program