Integrate to Elevate: Recent Episodes
Keiko Gammel & Allie Wilhelm
This is where the woo gets real. We are here to share tools, resources, & real shit that will guide you in breaking down walls, limitations, & anything standing in your way from becoming who you are. Embodiment and Knowledge are two separate things so let’s integrate within, to elevate beyond.
The Darkest Shadows and the brightest light.
That's how Allie describes this vulnerable, deep, open, and honest solo episode exploring all she has uncovered thus far in her pregnancy journey.
Drop-in with this beautiful soul and hear her chat through :
- Finding ease & releasing expectations around her routine - learning to just be
- Acceptance of her reality, her energy, and evolving body
- Surrender & faith in facing the unknown
- Connecting with her bigger picture & understanding nothing is truly about her
- How she's giving herself permission for space she needs - regardless of what it looks like
- Finding support, accepting support, and giving support
The moral of the story - give yourself some damn credit! Whether you're expecting, having children isn't a part of your journey, or birthing a creative endeavor - this episode has expansive resources to support you wherever you are.
We are back together and feeling litty titty! With honeymoons, weddings, moving, and just the natural ebb and flow of life, it's been a bit since we've been able to sit down and catch up. So this week we're doing just that.
Did you know Allie dreams about marinara tidal waves? Pregnancy dreams are wild and you don't have to be pregnant to experience the vast messages our subconscious delivers while we slumber. Allie shares some tidbits on how to capture these divine messages in an easy way and she even shares how these dreams can highlight dosha imbalances (hello Ayurveda!!)
Also, we don't know about you but these planets have us feel wacky and wild, what about y'all? Going from the airy, creative, expansive sign of Gemini to the deep, watery sign of Cancer, in conjunction with new moons, eclipses, and retrograde was a big WHOA. So we're revealing what we've been experiencing and maybe you can relate.
Finally, as you may know, Allie is bringing an Earth angel to this dimension this winter and she's been processing a lot through this journey. Keiko also gets real vulnerable on recent healing around her miscarriage and how she's opening up again to the idea of motherhood.
This is a real, raw, and honest convo between two besties and we hope you feel seen, supported, and loved as we share our hearts! We <3 y'all!
Allie is taking you on a little journey in this week's solo episode. Beginning with a beautiful lil breathwork practice to ground you into the sacred space with her, Allie dives into reflecting on her honeymoon in St. Lucia and all this wedding season has shown her.
In this episode, Allie lets you in on some intense, beautiful, and somewhat painful lessons/ messages that have been surfacing for her lately. From trusting the universe, embracing simplicity, taking space, and slowing down - these insights will hit you at your core... or maybe your knee? 😉 (IYKYK)
PS: Allie & Brian are welcoming a baby girl this December!! Take a peek at her pregnancy announcement here!
We are back together and ringing in Season 2 of Integrate to Elevate with a conversation all about moving forward in your journey by releasing your painful, past experiences.
These "negative" experiences in this human journey can leave us guarded and resistant to opening our hearts. Well, we want to break through this with you and offer a supportive perspective - what if we viewed these pieces of our story as growth opportunities?
We reflect on how we've navigated these waters in our journey and offer some tidbits on how you can do the same like deepening your ability to tap into compassion - for yourself and all who walk this earth.
When we forgive others, ourselves, and view this path as perfectly ours, we are able to switch from the "negative experience" space to one of self-love, empathy, and expansion.
We know life hurts and people hurt other people and we encourage you to not turn away from the suffering but lean in and show yourself extra love in the moments of hurt or when a past wound is activated in your present life.
Slow down, take a breath, and dive into this conversation with us as we integrate within to elevate beyond 💜
Keiko here for my first lil solo episode all about what I learned during my wedding week.
I truly didn't realize how magical this experience was going to be. There were moments of "stress" and overwhelm a couple of weeks prior (really the week leading up to the wedding was wild) and then when I was in it all, I couldn't get over the amazingness.
When reflecting I realized there were so many moments of expansion that occurred over the last couple of weeks during this experience. From leaning into patience and presence and remaining unattached yet highly grateful, to knowing you are worthy of rest and receiving love and abundance.
The wedding revealed so much that I think can be applied across the board. Enjoy this quicky on how the wedding experience expanded my soul and accelerated my growth!
We're getting married (Keiko on 5/14 & Allie on 5/22) and lawwwwd wedding season has unleashed a lot.
Our biggest lesson? The need for self-love amidst the chaos (and excitement). As the days dwindle down to this sacred celebration, we've both realized how much we needed to accept and love ourselves through a lens of divinity, compassion, and surrender. We must release control and also step through the myriad of shadows revealing themselves.
We offer some ways we are finding more self-love and acceptance and invite you to drop in with us as we integrate to elevate.
Allie is taking you on a solo trip this week and leading you down the path of Bhakti yoga through this beautiful guided meditation. The path of Bhakti yoga reminds us to release control and surrender to this divine path. We must break through the illusion of control in order to release anything standing in our way from embodying our true selves.
We invite you to pause, take a breath, and remind you that you are doing wonderful in this crazy journey! This healing work can be messy and it sure as hell is not easy... but you are strong!! YOU ARE WHOLE!⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In this episode, we slow down to take a breath. This little meditation reconnecting us with our wholeness. Take a few, remove distractions, and allow yourself to return to center. Balance must be cultivated, and you are deserving of rewriting whatever BS story you are telling yourself.
Lauren Piemont joins us on this episode of Integrate to Elevate to share with us her journey with discovering tarot and unleashing a newfound gift.
Lauren has always been visual, she was an art history degree and currently an art writer. When she got her first tarot deck, her love, and connection to the arts quickly transmuted into a deep connection with the Divine through tarot cards.
On her own awakening journey, she found herself diving into the cards and finding her own unique channeling path (it's beautiful to witness) and now offers these powerful readings to the public.
Keeping with the theme of Love (Allie & Keiko to their partners in like two weeks!!) Lauren does a three-card pull all about love - you'll have to listen to find out more about how she structures her pull and what Source/our energy had to share.
Follow Lauren & DM her if you are interested in getting a reading!
We just love, love. And we're a little bias but our love stories may be our favorite. We are both getting married in May & thought it was the perfect time to dive into our love stories & share the growth we've experienced before & during.
We realized we didn't need to put so much dependency on another human, we had the power, we always did. As we step into this next chapter of sacred union, we see how much inner work it took to get here & we honor it.
The self-love work was key for both of us.
We talk about the allowing & receiving part of partnerships.
Allie explains it best, how she didn't have a home within herself so looking back, the relationships before weren't safe because she needed to find that peace within. "I didn't see myself as Divine" So once you can find that internal strength & love, you open yourself up to be loved by another.
But that's the beautiful part of this experience - we can choose to love ourselves & see our sovereignty & divinity at any point of our journey. The key is to choose it.
Manifestation is a trendy ass word.
In short, manifestation is the intentional practice of creating your reality. But yet this has become such a convoluted understanding because duh we're humans & that's what we do!
As always, we are busting through the narratives & inviting you to examine your relationship with your soul's desires.
Are you manifesting from a place of abundance or lack?
Are you a visualizer or writer? Do you need to heal some pieces within to make room for your manifestations?
We explore these questions, share our personal practice, & some things we've learned along the way.
Have you ever set an intention, manifested it, & then didn't even slow down to receive it? Because - same.
Burnout is a thing & it happens when we don't give ourselves the space to just be. When we are living out our dreams it's easy to forget that we still need to remain present & rest is necessary.
Drop-in with us & get ready to discover magical golden nuggets that have been waiting for you!
This episode goes in. We are opening up the conversation around impermanence.
The knowing that this existence will end can be a fire igniting radical presence & living life to its potentials.
It can also be scary & intimidating af. We've experienced the spectrum.
But we chat through how we've found peace & learned to embrace our impermanence & also use it as a catalyst to show up in this world fully.
And to treat the Earth the way she deserves. The convo takes a segue into us talking about Seaspiracy - yup we go there.
We bring it full circle, don't you worry. Let's integrate.
We all have daddy issues.
But we're going beyond the patriarchal jokes & misplaced assumptions.
Parental wounds come in all shapes & sizes & show up in our adult-selves a lot. At least for us, these wounds are constantly surfacing within our partnerships, our careers, & friendships.
These patterns can feel redundant & leave us like, "wtf...again?!" but hear us out - facing the pain helps heal it.
It can be intimidating & for us has brought up guilt & shame but the more we accept our journeys, the more we accept the wholeness of our stories, the more peace we find.
We chat about talking to your inner child & how we need to take responsibility as an adult to reparent that hurt little human.
We want to encourage more sovereign healing where we turn in when we feel hurt or triggered (vs blaming or allowing intrusive thoughts like "why me" become insidious).
Disclosure: This episode is not a rant about blaming our parents. (Mom if you're reading - I love you!)
Allie said it perfectly, "They did the best they could with what they had."
Buckle up, we're going deep.
We welcome Jessica Torres, a Sacred Sexuality & Feminine Business Coach.
As she puts it, "beyond the labels I am a sister, I am a friend, I am a lover. I am a child of the Universe. I am a child of God."
Jessica opens up her soul, fully with us. She reflects on years of self-sabotage & finally saying "no more." She is radically honest, open, & inspiring in all the ways.
If you've been curious about opening up to your sensual nature, this episode is for you. Jessica's power is how vulnerable & free she is in her power.
We chat through partnership dynamics when exploring your sacred sexuality. How we can tap into our Divine Feminine & Divine Masculine.
Jessica recently experienced a Kambo medicine journey that broke her open & deepened her understanding of this existence & experience.
She's beautiful from the depths of her core & radiates that out to the world.
Trigger Warning: Sexual Trauma
Follow Jessica's journey on Instagram.
Connect with Jessica & all of her work & magic. She's offering a free class on March 28th that you can join here!
Enrollment for her new 8-week group program, Pussy, Money, God is open now! Click here to learn more!
We start this episode with our magical guest Julie leading a powerful breathwork practice, leading us to embody & feel the essence of our truth.
This episode may be one of our favorites yet - we are diving into the world of Kundalini Yoga.
Julie Haesche is a medicine woman, guiding souls on their healing journey through the power of Kundalini Yoga, breathwork, Reiki, & more.
"Elevation through self-exploration" as Julie would put it.
We are honored to share this conversation & space with magical Julie. She opens up about her journey to finding the healing essence of Kundalini, community, & re-discovering her own needs & truth.
If you're curious about the power of breathwork, mindful movement, energy work, farm living (yes, we talk about lambs & chickens), & following your true path in life - Julie has some support & wisdom to share.
Connect & work with Julie through her Kundalini practices offered online & programs designed to deepen your connection with breath & your heart.
Quick reminder: there is no right or wrong way to meditate.
This episode starts with a quick 10 minute guided meditation led by Allie to ground us in & cultivate the magic together.
We know the trends and fabs can feel intimidating but in this episode, we dismantle the meditation ladder & create explorative freedom & curiosity when approaching this ancient, infinite practice.
Stillness & connection is the goal & the way we cultivate that connection can vary - and that's part of the magic! This inner peace is available to us whenever we want - we just have to choose to show up.
We geek out about our personal practices & how that has evolved as we have - you might even hear a little bit about our guides (& aliens? you never know!)
PS: do you feel like you're ready to tap into the powerful energetic being you truly are? Well, Allie is here to help guide you in unleashing your full essence. Click here to learn more!
What does loneliness look like for you?
Allie & Keiko open up about struggling with how the pressure to show up a certain way can drag ya down - but we have the power to get back up.
How can social media perpetuate or activate that feeling of being alone? Better yet, how can we approach the digital space with less attachment & know when to step the heck away for a breath of fresh (real) air.
Spoiler alert - even when we are experiencing the feeling of loneliness, we are never truly alone.
The trend of "living out your life's purpose" has caused some chaos in our opinion & we're here to remind you that you are a divine, connected being & by simply breathing - you are purposeful.
"Put your hand on your chest & feel the beat of your heart. There is your purpose. You are alive" - Allie.
References: The Wisdom of Anxiety by Sheryl Paul
it starts with keiko dubbing a trendy salad "mermaid farts" & allie shares how she's approaching expansion with more grace & patience.
What we really came to chat about is the energy & spiritual power of our cycle - our menstrual cycle that is.
we gave you some science lowdown (take a peek at Ep. 7 Healing Your Hormones w/ Dr. Brittney McGetrick) when it comes to our flow & now we take a bit deeper & take you through the four phases of our cycle from a more spiritual, energetic perspective.
did you know there are ways to work in flow with our cycle in this way?
~ & it will seriously rebalance & align all aspects of your life ~
want to Unleash Your Essence with Allie? Take a peek at her brand-spankin' new 6-month mastermind guiding you & supporting you on a journey through the four phases of fully stepping into YOU:
https://www.wholeheartedlyallie.com/unleashyouressence
This might be our realest episode yet.
The jeans are low-rise, pink lip-smacker is the gloss of choice, & the DRAMA is vast - yes we are taking a trip down memory lane - to middle school (queue ominous music here).
We knew exploring our sisterhood wound has been such an integral part of our healing journey & we knew we couldn't be alone in this.
We discuss some of the cruelest memories from 6th-8th grade (and beyond) that shaped our programming around female friendships.
We chat through:
- wanting boobs (& all the insecurities we developed at that age, based around the patriarchal, competitive society we were raised in)
- feeling like we don't belong but just wanting to be accepted so badly
- our real-life sisters (shout out Tay & Lys!) & what that journey has looked like
- all that middle school hurt and despair that still comes up today
Y'all this is one of our favorites thus far.
Come get woo with us.
Magic mushrooms, a gift from the Earth & dang did she deliver.
We sit down the morning after a medicine journey utilizing the magic of psilocybin to reflect on what we learned.
This was Allie's first trip & she has so much to digest & integrate - she shares some of her highlights like when the Earth was breathing & what it's like to play fetch with your dogs while tripping.
Keiko invites you to reflect on how you can release your attachment to emotions and thoughts that keep us limited and complacent. We are simply experiencing this journey in a physical vessel - how can we step into the observer seat?
The Universe delivered some serious truth during a card pull, so we share the messages (mind. blown.) from that, too!
Open your heart, open your mind, & join us on this mushroom ride.
Disclaimer: We are NOT experts in the field of psychedelics or psilocybin. This conversation is simply our truth, our experience, & what takeaways we can share to support others.
It's February - whoa, let that sink in.
We don't really buy into the New Year resolution marketing - aka pushy af marketing if we're being frank. But we do believe in setting some intentions [true to you] & so we are breaking down 5 things we're flowing into this year (& beyond)!
We go in on a lil bit of numerology around this sacred number 5 (the year of 2021 = 2+2+1 = 5!) and how it inspires us to lean into the changes & the joy this life has to offer.
How can we release limitations & embrace the full embodiment of ourselves? This is the year we take back our power
We chat through what we're releasing & what we're calling into to better serve our needs & growth - all in a quickie episode, double win.
When was the last time you did nothing?
Not the distracting, numbing kind of nothing.
The nothing that leaves you feeling connected to Self, rested, & rejuvenated. We know - easier said than done. Get ready for a quickie but a goodie ~ insert any dirty joke here ~ all about doing NOTHING.
We don't have it figured out by any means. Allie gets real with her relationship with nothing & her plan to release productivity pressure & bask in all this human life has to offer.
Smoking a bowl was (still is) one of Keiko's fav nothing activities just with a few adjustments to feed her soul - not escape the world. - it's a journey for sure. Tune in & let us know how you're going to do more of nothing this year - you deserve it.
"Common is NOT the same as normal" - Dr. M
Our jaws are on the floor this entire conversation.
We are diving into the world of periods - and beyond.
Gonstead Doc, Period Coach, Nutritionist (and in our opinion a bad-ass women's health advocate) Dr. Brittney McGetrick brings the damn HEAT on this week's episode.
We tackle so much around menstrual cycle "norms" that really aren't so normal.
We dive into things like:
- Birth control
- Menstrual cycle stories & resolutions
- Transitioning into a more holistic health approach
- How tools like the Gonstead technique & essential oils can help in this healing journey
Looking to learn about some alternative medicine to help heal your hormones? Dr. M is your gal!
Her all-natural, whole-food, bringing-it-back-to-basics protocols using tools like essential oils & her intricate chiropractic practice is just the tip of the iceberg. She has SO much to offer it was hard to boil it down to an hour episode.
Connect with Dr. Brittney McGetrick:
https://www.evergreenchironash.com/
https://www.instagram.com/dr.brittneymcgetrick/
And she just launched a new program & offers tailored support for all the ladies in the place with style & grace (& frustrating hormones & cycles!!)
Ch-ch-ch-CHANGES can bring up a whole lot. It can get sticky, intimidating, and down right f***ked up but guess what - it’s still worth the growth.
Shifting our minds over the years has shown us our deepest wounds & fears but we. Keep. Going. And you can, too.
Allie cultivates THAT bad bitch energy & shares how you can call that in too.
Keiko drops into some stoic teachings to help you see the beauty (& necessity) behind any obstacle & change you may face.
Want to have your mind blown? Our January card spread showed us that we are bigger than our fear, we are intuitive & constantly guided, & we were even reminded of the divine magic always present.
The universe is supporting us through the most treacherous & blissful. Release self-judgment & embrace self-growth.
Grab your fav mocktail, we’re diving into the drinking culture this week. Whether you love a smooth glass of vino, a shot of tequila, or a cold glass of kombucha, we see you & we are here to help you navigate through your relationship with good ole’ alcohol.
We’ve been the drunk college chicks hitch-hiking home & we both have realized in our later 20’s how much hurt that brought us. We’ve both adjusted our relationship with booze (hint hint Allie celebrated one year alcohol free on New Year’s Eve!) & have found some tricks of the trade that worked well for us.
Did you know our ancestors were brewing beer more than 10,000 years ago? That’s a big part of our human history so we needed to know more & understand it all deeper.
Side note, Keiko was trying to figure out the name of that cheap ass vodka we all drank at some point in college & it came to her finally - BURNETT’S. (gags in mouth typing the word).
So if you’re ready to break some norms & explore this deep-rooted societal norm hit subscribe & let’s party (sparkling water, lime in a cocktail glass please & thank you)!
Do you have a love/hate relationship with technology? Us, too.
We are diving into all things digital detox while embracing the magic & innovation technology brings to our world! All about that balance, people!
How can we disconnect from devices to reconnect to ourselves?
How can we find harmony in our digital era? How can we harness these tools & integrate them with our spiritual journey?
Some tools & resources we touch on:
- Screentime limits & app use downtime
- Intentional task scheduling
- Moving meditations for on-the-go inner peace
- Block those blue lights, baby!
We explore the ways we love technology, too because it does have so much magic to offer.
We get into the woo of this Air sign era we shifted into thanks to the Great Conjunction a couple of weeks ago, ready to ascend to the cloud with us?
Are you balanced?
Balancing your energy is a hot topic right now - for good reasons. We want to dig a little deeper.
We are breaking through the conditioning around how we understand "masculine" & "feminine" to bring these teachings into a more inclusive, expansive space.
Say hello to Shiva & Shakti - the energetic essences living in each of us.
- How do societal gender norms impact our ability to connect to these divine energies?
- How can we tap into these energies?
- What does it feel like to embody Shakti? To call in Shiva?
We are calling b*t on the pressure we all face around the New Year. Instead of forcing it let's flow into 2021. We dig into what it means to set goals from the heart & release the need for external validation.
Say bye to self-judgment & hello to self-reflection. Create goals designed for YOU & give yourself some wins this new year!
Why record a podcast in the first place? Who the heck are you ladies? How'd you meet?
In this inaugural episode, we dive into some deets on us, our friendship, & our passions. We reflect on our journey thus far & how it all led us to this moment here - launching a podcast. And we share what our goal is here, what we hope you get out of our conversations, & what to look forward to with Integrate to Elevate.
We can't wait to get to know you more & keep sharing the woo, the raw, & everything in between.
This is where the woo gets real. We are here to share tools, resources, & real shit that will guide you in breaking down walls, limitations, & anything standing in your way from becoming who you are. Embodiment and Knowledge are two separate things so let’s integrate within, to elevate beyond.