Return to Vibrant Health: Recent Episodes
Susan Spell
A podcast bridging the science of Lifestyle Medicine with ancient wisdom to help you live a life free of chronic disease, and full of joy and vitality.
I'm SO excited for today's guest, Xenia D'Ambrosi!
Join us to hear about how her cancer diagnosis led her to horticulture therapy, which led her to growing a thriving cutting garden business, Sweet Earth Co.
At Sweet Earth Co. Xenia and her team focuses on sustainable and regenerative growing practices and shares ways we can ALL just start where we are to make a difference for ourselves and our planet. AND Sweet Earth Co. can help you to do just that with their foundational pillars of Grow | Design | Teach. Their new online course will be opening in Feb 2024, so get on the wait list asap! (Watch for it every year if you missed it in 2024.)
Course Info/Waitlist: https://www.sweetearthco.com/cutting-garden-course
Use code VIBRANTHEALTH for 10% off the course.
Find Sweet Earth Co.'s Blog Post & Worksheets for 2024 Eco-Garden Goal Setting: https://www.sweetearthco.com/blog/garden-goals
Sweet Earth Co. photo cred: Fay Fox© / @lovelyandtalented.
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Are you a couch potato? Or do you move your body regularly?
Either way you will LOVE this episode with Dr. Vonda Wright! She is an amazing physician, speaker, author, and podcast host on a mission to help you maintain mobility as you age, but also optimize your health in order to live as vibrant a life as possible.
At a young age she decided she wanted a life of "behind the red rope" experiences. And she got just that as a professional football team and professional ballet doc. She's an orthopedic surgeon committed to researching and using the best medical evidence has to offer! She is an expert in her field and super fun to listen to.
I hope you join us for this AMAZING conversation and read one of her books. (Psst - she recommends you start with "Guide to Thrive" which you can get HERE).
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Today's guest is Andrea Nicholson - CSI turned Functional Health & Nutrition Professional! If you are interested in a ROOT CAUSE approach to health, this is the episode for you. Andrea walks us through her unique approach to investigating metabolic health and supports you to address underlying causes, ultimately leading to a life of vibrancy, energy, and health.
As a Metabolic Health Investigator, she helps people reduce inflammation, optimize weight, and repair gut health by identifying and targeting the underlying imbalances.
This is a GREAT conversation for anyone interested in being healthy from the inside out.
Visit her at https://www.healthylifewithandrea.com/
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Today I welcome Yogi Aaron, author of the book, "Stop Stretching! A new yogic approach to master your body and live pain-free".
What an amazing episode! Yogi Aaron is the founder of Applied Yoga Anatomy and Muscle Activation™ (AYAMA), a system of yoga that no one else teaches. It’s a revolutionary way to practice yoga that focuses on activating and engaging muscles rather than stretching them. This yoga methodology reduces pain and risk of injury while increasing range of motion, muscle strength, stability, and alignment.
He’s flipping the script and challenging conventional wisdom to craft a brand new way of not only caring for your physical body and eliminating pain, but coming into alignment with your purpose here on Earth.
“Become Fearless, Live Limitless. Find out how to become pain free so you can finally uncover your true life’s purpose” is the greeting on his website, https://yogiaaron.com.
You can find his book on Amazon.
Check out all his offerings and sign up for his FREE 7-Day Pain Free Yoga Series HERE.
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Meet Jayne Wesler- author, bone coach, speaker, and passionate advocate for INCREASING bone health naturally, without medication. Check out today’s episode where Jayne tells us about her journey with bones that were “thinning at an alarming rate” and what she did to explore all the nitty gritty details about bone health and how to create stronger bones WITHOUT medication. You will love her down to Earth, kind, and genuine approach to an issue that keeps increasing.
Jayne has accomplished so much in her life! She is a lawyer, a psychotherapist, clinical social worker, author, speaker, and bone coach. She easily distills her unique constellation of knowledge and experience into easy to understand information AND actionable steps.
Find her at https://jaynewesler.com including her books about bone health.
And her FREE webinar about bone health (well worth the watch!): https://jaynewesler.com/no-bones-about-it/.
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Can we really save the planet, one bite at a time?
On this day, Earth Day 2023, I think the answer might just be a resounding YES!
And that's EXACTLY what J. Morris Hicks has been studying for the last couple decades and he thinks it's possible when we all adopt a plant forward (or even plant exclusive) diet. He's a big picture, systems thinker with a long career as an engineer, process improvement consultant, and senior corporate executive. He began exploring what the best diet for humans really is and has been on a journey to spread the word about how powerful each and every one of us can be. He rubs elbows with leaders in Lifestyle Medicine and has befriended many celebrity types with a similar mindset. He's a wellspring of knowledge and experience when it comes to the intersection of human and planetary health.
You can learn more about Mr. Hicks' work, grab 2 FREE books (Outcry & 4 Leaf Guide to Vibrant Health) and sign up for his weekly SOS memos HERE: https://hpjmh.com
If you're a medical provider, consider using the 4 Leaf Survey in your clinical practice.
Here's your link: https://4leafprogramdotcom.files.wordpress.com/2019/04/updated-reg-survey-4-30-19.pdf
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Calling all nurses! AND anyone with an interest in plant based nutrition.
Today I had the privilege of talking with Joanne Evans, RN - nurse extraordinaire! She's the GOAT of mental health nursing and plant based nutrition. Joanne has been a nurse for 50 years and has seen a thing or two. Not to mention her own journey with mercury toxicity, which is how she discovered the power of plants in the first place.
Let me tell you a little about her . . .
She is a Clinical Nurse Specialist in Adult Psychiatric and Mental Health Nursing and expert in plant based nutrition. She’s a national speaker, author, mentor, leader, advisor to The McDougall Program, and is on the medical board of the Physician’s Committee for Responsible Medicine (PCRM), and in her "free time" heads up the Networking Subcommittee of the RN/APRN member interest group of the ACLM.
Today we focus on the nutrition pillar of Lifestyle Medicine. In particular, how you can use a whole food plant strong / based diet for overall health and reversing disease INCLUDING the nuts and bolts of exactly how to do it while saving money. She’s going to share her experience using PCRM’s 21 day vegan kickstart program that helps get people started.
Joanne also tell us about her newest book, “Cultivating Seeds of Health with plant-based Nutrition” with a forward by Neal Barnard, MD - President of PCRM. This book is a phenomenal intro to plant based nutrition and highlights so many wonderful nurses (you're all wonderful in my book) brining PBN to life with real stories from the trenches.
Because of her decades of healthy lifestyle, she is able to jet set around the world and actively travels with her children and grandchildren. She's passionate about educating and mentoring nurses, as well as helping everyone make those sometimes hard behavior changes needed to upgrade and optimize health.
You can find Joanne's book on Amazon, but if you just shoot her an email she'll send them to you directly with an autograph and a few bucks saving$! Just send her an email at joanne32349@gmail.com.
Join us for this power packed episode!
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Today we are saying YES to N.O.!
Dr. Nathan Bryan is the world's leading researcher on nitric oxide (N.O.), a gas often called the "magic molecule" because of its powerful role in your body. As you'll hear today, this gas is essential for proper cell signaling, relaxation and ability of the blood vessels to dilate and is implicated in the health of almost all body systems including your cardiovascular system (heart and blood vessels), brain, sexual function (men AND women), gut health, and more.
The problem is that our Western lifestyle constantly threatens the production and function of this magic molecule, which fades with age. You have so much power to increase it by diet, exercise, and general lifestyle factors. But we also discuss a couple nice supplements too.
Few quick hits about N.O. - things that reduce it (which is "bad") include:
- mouthwash
- antacids (you'll hear why being on a PPI like omeprazole may be detrimental)
- antibiotics
Tune in to hear about this wonderful, life sustaining molecule and say YES to N.O.!
ADDITIONAL VIDEOS:
If you like nerding out on this stuff like me, do some more exploring. Here are a couple videos with Dr. Bryan that I love!
Plantstrong Podcast interview with Rip Esselstyn & Dr. Bryan: https://youtu.be/CEZtAli7tbI
Path to Healthier Patients:
https://youtu.be/pddFYjiSjzY
SUPPLEMENTS:
1) www.no2u.com - use code "VIBRANT" for 10% off & free shipping
2) www.berkeleylife.com - use code "SSPE02" to order (discount for larger purchases and in full transparency, this is an affiliate code and if you sign up with my code I receive a small commission without any additional cost to you).
NOTE - both websites above also tell more of the story of N.O.
FIND DR. BRYAN HERE:
https://drnathansbryan.com/
Instagram: https://www.instagram.com/drnathansbryan/
Twitter: https://twitter.com/drnitric
LinkedIn: https://www.linkedin.com/in/drnathansbryan/
Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Today's guest is Lynne Bowman, a 77 year old vibrant and glamorous grandma and author of the 2021 “Brownies for Breakfast: A Cookbook for Diabetics and the People Who Love them.”
Lynne is passionate about her health . . . and YOURS too! After reversing her diabetes with a whole food plant based diet, she is on a mission to show you how to EASILY do the same. Admittedly, she is no long strictly "vegan" (healthy version), but has maintained her NO diabetes status with a mostly plant based diet with occasional very high quality fish and the rare meat.
Brownies for Breakfast more than just a cookbook - it’s a masterpiece that will delight your taste buds with healthy, nourishing, whole food plant based, upgraded versions of your favorite desserts and plenty other comfort foods AND it is so visually appealing too with many images of Lynne and her beautiful home.
Lynne's cookbook provides easy recipes that anyone can make & can be easily modified for the omnivores in the house. She keeps in mind the busy mom life too! This cookbook is for everyone, so grab it on Amazon! Get it HERE: https://www.amazon.com/Brownies-Breakfast-Cookbook-Diabetics-People/dp/1736745018
Check her out and join her community HERE: https://lynnebowman.com
Connect with her on social:
Facebook - https://www.facebook.com/LynneParmiterBowman
Instagram - https://www.instagram.com/lynneparmiterbowman
YouTube - https://www.youtube.com/@lynnebowman485
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Meet Dr. Meagan Grega! Lehigh Valley's leading voice for Lifestyle Medicine. She co-founded The Kellyn Foundation to help members of the community "Make the Healthy Choice, the EASY choice"! Not to mention all the amazing work she's doing beyond her own community, especially within the American College of Lifestyle Medicine.
Who IS Dr. Grega?
– Superstar of Lifestyle Medicine
– Modern day “Shaman” (she really is a compassionate healer)
– The GOAT - not only is she the “Greatest of All Time, but will eat anything with fiber!
– Public Speaker Extraordinaire including a TEDx Talk
– Chair of the 2023 American College of Lifestyle Medicine Conference
– and so many more awesome things
Today’s conversation with Dr. Meagan Grega was amazing! Not only is she an engaging speaker, but a true trailblazer when it comes to Lifestyle Medicine. Her passion to preserve and improve the health of children and families is what drove her to co-found The Kellyn Foundation in the Lehigh Valley of Pennsylvania, where she also serves as Chief Medical Officer.
Kellyn brings a “healthy” to life in the entire community through the healthy neighborhood immersion strategy, with 4 main initiatives.
1 - Kellyn Schools (serving > 10,000 elementary school children - WOWZA!)
2 - Kellyn Kitchens (medically based cooking programs - YUM!)
3 - Kellyn Food Access (via their “Eat Real Food” mobile market - ROCK ON!)
4 - Kellyn Lifestyle Medicine Initiative (reducing risk factors via evidence based LM interventions that include healthy behavior change - WOOT! WOOT!)
Consider attending the 2023 ACLM Conference if you’re a healthcare provider and/or Lehigh Valley’s 2023 VegStock!
LINKS:
Dr. Grega’s TEDx Lehigh Valley Talk: https://youtu.be/efGa8QD8pU4
The Kellyn Foundation: http://www.kellynfoundation.org
Recipes & More on Kellyn Foundation’s YouTube Channel: https://www.youtube.com/@kellynfoundation4762
Kellyn Kitchen’s Moroccan Lentil & Chickpea soup: https://youtu.be/neNr7YFpVPg Kellyn 3-Bean & Sweet Potato Chili: https://youtu.be/vKuBFv-GAsc
Lehigh Valley VegStock 2023 (and beyond): https://www.lvvegstock.org
ACLM - https://lifestylemedicine.org
Lifestyle Medicine 2023 Annual Conference - https://www.lmconference.org
Wanna get social with Kellyn & Dr. Grega? SURE you do!
http://www.facebook.com/kellynfoundation
https://www.instagram.com/kellynfoundation
https://twitter.com/kellynorg
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Nature! Don't you CRAVE it? I sure do.
Today's guest is Dr. Nature herself - Dr. Melissa Sundermann, DO - physician at Canyon Ranch in Lenox, MA. Those of us that are nature lovers have always felt the innate healing power of spending time outdoors. Today you'll hear the science that is now validating what we've always known in our heart . . . and gut (as you'll discover ;). From green spaces to blue, Dr. Sundermann shares why and how nature heals both mind and body.
By following her true passion, she's been able to blend her medical training with mind-body medicine and certification in Lifestyle Medicine,to land her DREAM job at Canyon Ranch in Lenox, MA!
Dr. Sundermann walks (and runs) the talk, creates adventure anywhere she goes, and may even be found running out in the snow before the sun comes up. As she says, "there's no bad weather, only inappropriate clothing". She's got some get up and go! She not only tells us the science behind spending time in nature, but shares great resources such as books and apps that will help you get back out there and connect with Mother Nature.
I created a booklist for you on Bookshop.org - an online shop that gives to brick and mortar bookstores (and a little to me) if you buy from the list. You can check it out HERE: https://bit.ly/Bookshop_NatureYou can connect with Dr. Sundermann on IG & LinkedIn:
IG: https://www.instagram.com/motivatormelissa LinkedIn: https://www.linkedin.com/in/melissa-sundermann-do-dipablm-226819146Check her out at Canyon Ranch!https://www.canyonranch.com/integrative-wellness-approach/experts/dr-melissa-sundermann
Interested in Culinary Medicine? Great! Here are a few resources for that.
https://culinarymedicine.orghttps://lifestylemedicine.org/project/culinary-medicine-curriculumhttps://www.uofmhealth.org/conditions-treatments/culinary-medicinehttps://goldringcenter.tulane.edu
The Chef Doc! Dr. Colin Zhu (also mentioned in this episode) is killin' it with Lifestyle Medicine and teaching people the HOW of it all. Check him out here:
https://www.thechefdoc.apphttps://www.youtube.com/@TheChefDoc
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Ever feel like your doctor doesn’t listen to you - not really listen, anyway? And just keeps pushing medication down your throat (pun intended), or send you for yet another lab, test, or scan? Want to break out of the hamster wheel of pills and procedures, but don’t know how? Or maybe you're a medical provider that’s sick and tired of being a pill pusher but when you look in your medical bag, there aren't many tools, so you grab the prescription pad, stack on yet another med and be on your way to see the next victim, I mean patient! The thought of having to talk to someone about diet or exercise seems futile - you don’t actually know what to tell them, they won’t do it anyway, and you already have hours of work to do tonight . . . and you already feel spent.
The burnout is on both sides of the desk. Patients AND medical providers alike feel the burn of the SICKcare model in the US.
Speaking of burning - how bout the planet? Most of us now accept the fact that the health of our planet is threatened, but what can YOU do about it? You . . . just one person among billions? Well, you can start with your diet. That's right! An action you take at least 3 (often more) times a day is more powerful than you may know - both for your body AND our planet.
Today Dr. David Donohue & I talk to you about a few antidotes - things we can all do to slow the burn - ways you (patient and medical provider) can break out of the sick care matrix and break new ground into true HEALTHcare. Dr. Donohue is a leader in Lifestyle Medicine, with a thriving medical practice called Progressive Health of Delaware and founder of the first and only LM accountable care organization network called Poplar Care.
He drops knowledge about his LM medical practice that addresses ROOT causes of the many chronic conditions we face today, how you can eat to help eat Mother Earth back to life, big picture ideas like reforming health education for kids, shines a light on health disparities, and provides plenty of practical tips and resources to get started asap including his beloved purple potatoes with walnut date icing!
It's a good one, folks!
Check out Dr. Donohue's practice here:
https://www.progressivehealthproject.com
American College of Lifestyle Medicine's HEAL Initiative:
https://lifestylemedicine.org/heal-initiative
and here:
https://www.lmhealthequity.org
ACLM: https://lifestylemedicine.org
Nutrition Facts: https://nutritionfacts.org
Nutrition Facts video mentioned in episode related to African Americans and food culture: https://nutritionfacts.org/video/the-harms-associated-with-eating-more-southern-style-food
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Dr. Soham Patel, owner / director of the Center for Preventative Endocrinology and Nutrition (Tampa, FL) is back on the show to shed light on the elusive thyroid!
Ever wonder if you might have a thyroid problem? Or feel like doo doo (you know what I mean) all the time but have been told all your labs are normal? Then this one's for YOU!
Dr. Patel & I discuss benign thyroid problems (no cancer in this one, folks) - hypothyroidism (under active thyroid, Hashimoto's) and hyperthyroidism (overactive thyroid, Graves' Disease).
You'll better understand what your thyroid is, where it is, what it does as well as the best tests to check your thyroid (hint, hint - your provider might not be doing them) and other important factors like Vitamin D levels. You'll have a clear idea about what specific lifestyle and diet interventions are best for the thyroid.
We shed light on how the "standard" care in the U.S. may not actually be "optimal". I know you'll LOVE this one!
You can find Dr. Patel HERE (clickable)
Or on YouTube (clickable)
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
I welcome Dr. Julio Sixto, DMD of Admira Dentistry in Jacksonville, FL to the show. Ya'll...it's gooooood. If you don't think much about your oral health, you WILL after today's conversation! The mouth is the "gatekeeper" to overall health. Don't think so? Just listen in and you'll hear all the ways your overall health and well-being is connected to your mouth.
We cover the oral (and gut) microbiome, inflammation, diet, caring for your teeth from birth through adulthood, migraines, sleep apnea, and even increasing prevalence of oral HPV that can lead to oral and throat cancers (that's an STD, ya'll).
Dr. Sixto recently joined Dr. Joseph Barton at Admira Dentistry. They share a philosophy of excellence in dental care, blending form and function that optimizes overall health and a keen on on beauty. Their mission is to address root causes of problems like migraines, sleep apnea, jaw pain, etc. It's super powerful! (wink wink, kind of like Lifestyle & Functional Medicine.)
At Admira, Dr. Sixto brings to life his passion for helping people truly heal and empower his guests to live life to the fullest. His practice is supported by advanced training at the Las Vegas Institute for Advanced Dental Studies, the American Academy of Cosmetic Dentistry, the American Academy of Facial Aesthetics, and the University of Florida.
Adding to his passion to provide state of the art dental care, he also invites and welcomes other dentists and providers to chat with him and/or even come see what and how they're getting real results for clients, in the spirit of true collaboration and continuous learning.
Visit Admira Dentistry at www.admiradentistry.com
They also have a growing YouTube channel, so check them out there @PowerfulSmiles.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Self-Worth. It's not something we bring to our conscious awareness on a regular basis, but a topic worth diving into as it's often THE thing that holds us back from living a life we truly desire.
Today's guest, Danielle Palli, is a Board-Certified Positive Psychology and Mindfulness Coach; Book Coach and Multi-Genre Author. She is driven by using her voice to support women to overcome life’s hurdles and create a life of their design through coaching and mindfulness training, using creativity as an emotionally healing outlet, and through positive messaging. She supports women seeking more joy, peace, and purpose in life. That's YOU right!?!
She herself has a fascinating story of transformation, growth, & personal empowerment, breaking out of a cult to live a life of passion and purpose, fully embracing her sense of wonder and curiosity. Join us for a candid but light hearted conversation about this powerful topic!
Grab her new "I Am Enough" workbook HERE. I just got mine! Be sure to listen to Danielle's description in the episode, but this walks you through an exercise a week and sounds fantastic. I can't wait til mine arrives!
You can find Danielle's meditations on Insight Timer.
https://insighttimer.com/daniellepalli
You can take the VIA Strengths Survey HERE.
Find & connect with Danielle:
Birdland Mediaworks - https://birdlandmediaworks.com
On her YouTube channel
On Facebook
On LinkedIn
On Twitter
On Spreaker
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
PHYTONUTRIENTS! What are they? Why are they important? Where can I find them? Today I welcome back Dr. Allen Williams, global leader in Regenerative Agriculture, to discuss phytonutrients - the micronutrients in plants that help our human bodies ward off inflammation, oxidative stress, and other harmful "stuff". Think about a bright red strawberry, orange carrot, the deep purple of beets, the white flesh of onions . . . you get the idea! These colors tell us something about their benefits, but so does their taste. AND, there's a way to measure them in your own kitchen too. So cool!
Dr. Williams ALSO shines a light on HOW they were grown. Anything grown in healthy and bio-diverse soil (aka, "regeneratively") ensures those nutrients are there in abundance (vs commodity grown crops that continue to decline in the richness of their nutrients).
We also get into growing your own food and befriending your local farmers. Why not stop by the Farmer's Market in your area next Saturday? Or any day they're open.
You're going to LOVE this episode and will come away with a whole new appreciation for the phrase "eat a rainbow"! And don't forget to check Understanding Ag's website throughout this year and next, as their phytonutrient research findings will be published there.
Here are some resources we discussed (and a few we didn't, but are helpful):
Notes & extensive resource list from our first episode together can be found at www.vitaltransformationsllc.com/podcast/19.
Understanding Ag
Understanding Ag's educational arm, Soil Health Academy
Shop Regen Foods
Regenified
ARTICLES by Dr. Williams (& others at Understanding Ag):
How does your garden grow? Helpful tips for growing it regeneratively is HERE
The most radical act you can do: Grow your own food! is HERE
Grass fed vs conventionally fed beef is HERE
A case for local ag is HERE
Can food be our medicine? is HERE
Regenerating human health & building a more resilient food system: Calls to action among farmers, consumers, and healthcare practitioners is HERE
Food Revolution Network's article Eating the Rainbow Health Benefits
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Meet the AMAZING Dr. Dawn Mussallem! You’ll be smiling as you feel the energy, joy, and passion in her voice. Dr. Mussallem runs and directs the Lifestyle & Integrative Medicine department in Mayo Clinic Jacksonville’s Breast Center. You will be enthralled by both her personal story of healing and how she brings that wisdom into her practice working with women in (and after) breast cancer treatment.
Dr. Mussallem’s own health and personal struggles couldn’t stop this smart cookie from living a life of passion and purpose! From beating stage 4 cancer during med school, to having a miracle baby, losing her husband suddenly, to living 18 years with heart failure, a near death experience, and finally (and gratefully) having a heart transplant on February 5, 2021. One year later she ran a marathon too! She has her plant based diet and healthy lifestyle to thank, for sure.
She adores each and every patient, using evidence based medicine to support and encourage adoption of health promoting practices not only during cancer treatment, but after as well. She even got patients IN TREATMENT, to run with her!
This episode is chock FULL of life changing info. So grab a pen! We discussed the best nutrition for women with breast cancer, the nuts and bolts of transitioning to a whole food plant based diet, toxic exposures, soy, water, protein, fiber, fasting, the gut microbiome, stress, importance of moving your body, benefits of coffee, and ultimately gaining control over your disease.
Here are some resources we mention:
The China Study
T. Colin Campbell’s Center for Nutrition Studies -
- https://nutritionstudies.org/whole-food-plant-based-diet-guide (scroll to bottom to sign up for the mini-course)
Dr. Dean Ornish’s website https://www.ornish.com - UnDo It! book is available there as well as my store on Bookshop.org (see below)
FILMS:
Platwise
https://www.ardmoreinstituteofhealth.org/news/now-showing-plantwise-an-inspirational-film-that-offers-hope-for-better-health
Forks Over Knives
https://www.forksoverknives.com/the-film
BOOKS & COOKBOOKS:
Find these at https://bookshop.org/shop/vitaltransformationsllc.com (if you buy here I get a little bonus, but so do brick and mortar book sellers)
UnDo It!
The China Study
4000 Weeks
Fiber Fueled & Fiber Fueled Cookbook
Be A Plant Based Woman Warrior Cookbook
PODCAST:
Lisa Miller, PhD on The Rich Roll Podcast - https://www.youtube.com/watch?v=BuBDmIRThtk (The Neuroscience of Spirituality)
ORGAN DONATION:
Online at https://registerme.org
Or at your local D
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Shout out to my nursing peeps! If you’re a nurse, in nursing school or a professor of nursing you will be psyched about today’s conversation with NYU’s Clinical Assistant Professor, Dr. Karla Rodriguez.
Dr. Rodriguez teaches med-surg and an elective course, Lifestyle Approaches and Wellbeing in Nursing, to undergraduate nursing students in New York University’s (NYU) Rory Meyers College of Nursing. She is a content expert in Lifestyle Medicine, is a role model for healthy living as she walks the talk, and is a leader in both the Nursing profession and as a nursing representative within the American College of Lifestyle Medicine.
You’ll hear about the Lifestyle Medicine 101 curriculum available to educators via the ACLM, how Dr. Rodriguez brings the lifestyle pillars to life with fun and experiential assignments meant to facilitate and support nursing student’s self-care, resources she uses, and even how to make oat groats!
Contact Info:
Karla Rodriguez, CNE, DipACLM, DNP, RN
NYU Rory Meyers College of Nursing
Clinical Assistant Professor
You can find Dr. Rodriguez HERE
O: 212-998-5215
Email: kgr215@nyu.edu
Plantwise Documentary
Lifestyle Nursing, 1st edition
Lifestyle Medicine Handbook (in collab with ACLM):
NYC Mayor Eric Adam’s story is HERE.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
Mr. Karl Karch didn’t want to bother anyone with his heart attack. Fortunately, that same heart attack was the impetus for significant life changes (via the Ornish Intensive Cardiac Rehab program) that created space to go from having a “soft trigger pull” in life to being the healthiest he’s ever been - mind, body, and spirit.
In today's episode you'll hear Karl's inspiring and relatable story of living the American dream - grilling out a few times a week with friends and family, drinkin' a few beers, working a high stress job, was a professional at repressing his feelings, never sharing emotions . . . and then . . . (like so many other Americans living the dream) he had a heart attack. He knew he needed some lifestyle changes and the Ornish program sure helped turn his life around.
He loves his new lifestyle - whole food plant based diet, regular exercise, daily self-care practices like yoga and meditation, and opening his heart to others in a rich and deep way. His new endeavor, Yoga 5-0, will help fellow police officers create awareness, centeredness, and connection with not only their families and friends, but for the communities they serve. Win! Win! Win!
Connect with Karl on LinkedIn and at YogaFive-0
Karl's story reminded me of this funny (but not funny) video from the American Heart Association. It's a woman's perspective, but a great one to raise awareness about heart attacks in women.
Learn more about Heart Attacks at the American Heart Association.
Interested in BOOKS to reduce or eliminate your risk for a heart attack? Check out my heart healthy book list at Bookshop.org. Or see all my book lists HERE. If you buy from Bookshop.org not only do you benefit brick and mortar local booksellers, but I get a small commission too.
Sorry about the couple sound issues . . . still learning, tweaking, and trying to get the podcasting thing down!
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home.
As always, thanks to Lemon Music Studio for intro and outro music.
I'm SO excited for you to hear today's conversation with Dr. Alan Williams! When I saw him in the short film, Farmer's Footprint, I knew I had to talk to him. He is a global leader in the Regenerative Agriculture movement and what he has to share with us is one of the most important (and pressing) issues of our time. Rebuilding soil health might just save the planet, and us along with it. He was wonderful at connecting soil health with human health, making the info easy to understand and practical too. You're going to love it!
He has dedicated the last 20 years to building healthy soil around the globe and is a recognized authority in the growing field of Regenerative Ag. Dr. Williams is a 6th generation family farmer, a recovering academic, and a pioneer of early regenerative agriculture practices. He and his colleagues improve farming practices that result in healing of both human and planet, with an added bonus of revenue and quality of life for farmers and ranchers that grow our food. Win-Win!
And he certainly knows his stuff. He holds bachelors and masters degrees in Animal Science from Clemson University in his home state of SC, a PhD in Livestock Genetics from LSU, and is a farmer himself in Mississippi & Alabama.
Check out his work (links are clickable!):
- founding parter of Grass Fed Insights LLC
- founding parter of Understanding Ag and their non-profit educational arm, the Soil Health Academy.
- authored over 400 scientific & popular press articles
- co-authored the book Before You Have A Cow
- speaker at local, regional, national, and international conferences and meetings
- featured in a number of films and videos including the Carbon Nation’s Soil Carbon Cowboys, the Dr. Oz show, ABC Food Forecast News, Kiss the Ground, A Regenerative Secret, Farmer’s Footprint, and the Sacred Cow.
- consulted thousands of farmers and ranchers in the US and abroad, on operations ranging from just a few acres to over a 1 million. You can find many of his presentations and webinars on YouTube.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure and/or high cholesterol? If so, grab my FREEBIE!
As always, thanks to Lemon Music Studio for intro and outro music.
Love mushrooms?
If you didn’t, you will after today’s conversation with Harmony Mushroom Company’s co-founder, Noah Schleifer! We talk all things mushroom . . . CULINARY mushroom, that is. Noah is on a mission to demonstrate how a community can grow their own food with little expense and to learn from his mistakes.
Noah & John Jaecques are growing upwards of 100 pounds of mushrooms a month, supplying a few local restaurants with sustainably grown, gourmet shrooms. And who wouldn’t try a GOURMET mushroom!?! The health benefits of mushrooms are one reason for their growing appeal and pushing them to be a popular food trend.
I invite you to the table as Noah & I chat about the fascinating world of mushrooms. The types of culinary mushrooms, how to grow them, the health benefits, the appeal, and the wonder they spark in us. (And no shroom convo is complete without a nod to psychedelics, just had to throw that in.)
You can find Noah here:https://www.harmonymushroomco.com
And on IG:https://www.instagram.com/harmonymushroomco
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure and/or high cholesterol? If so, grab my FREEBIE!
As always, thanks to Lemon Music Studio for intro and outro music.
**Meet Tim Kaufman of Fat Man Rants!
This man, and his wife Heather, dramatically up-leveled their lives with a whole food plant based diet. You will be amazed and inspired by his story of transformation from 400 pound narcotic, alcohol, and food addict to plant-based athlete. You do NOT want to miss this one! OMG it's good!**
Tim’s story is one of love, gratitude, perseverance, and responsibility. Despite having a debilitating and painful genetic disorder called Ehler’s Danlos where the connective tissue all over his body is like bubble gum, he found the determination to make a change. He watched the movie Fat, Sick, & Nearly Dead, followed by Forks Over Knives and made up his mind change his life forever.
It wasn’t easy at first, but he’s a different man now (and so is Heather). Tune in to hear this amazing story as well as Tim’s tips for getting started.
Visit his website, watch him on YouTube, or connect with him on social:
www.fatmanrants.comhttps://www.youtube.com/c/Fatmanrantscom/featured Instagram (IG): https://www.instagram.com/fatmanrants FaceBook (FB): https://www.facebook.com/TimKaufmanFMR
Grab his FREE book here:https://membership.fatmanrants.com/checkout/cart
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure and/or high cholesterol? If so, grab my FREEBIE!
As always, thanks to Lemon Music Studio for intro and outro music.
I love my friend Sue! She’s funny and smart and kind and a phenomenal psychologist. I’m super excited to introduce her. Dr. Williams received her undergraduate degree from Brown University and her PhD from Duke University. Not too shabby, right? She knows her stuff.
Did you know having good relationships and strong connection with others helps you live longer? Yep. Click HERE to go to the Harvard Adult Development Study website and find out more. But back to the episode.
Today we have a good, clean (yeah us!) discussion about RELATIONSHIPS.
Kids, Teens, Adults, Animals. . .
Marriage, Parenthood, Work . . .
We even touch on anxiety and depression and what you can do to lessen both AND increase happiness.
You’ll hear about how to define connection and grow good, healthy connections with others. How to create your personal “boardroom” and know who to go to for what. We even chat about teenage dating, the hookup culture, dealing with mean people (especially teens), emotional needs, temperament, and more.
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you have high blood pressure and/or high cholesterol? If so, grab my FREEBIE!
As always, thanks to Lemon Music Studio for intro and outro music.
What an eye opening episode! Most of us know someone affected by dementia, or Alzheimer's Disease more specifically. The incidence is skyrocketing and often there's nothing that can be done. . . or IS there? Listen to my interview with Dr. William Nields to find out how he uses diet and lifestyle as preventative measures, but also using the Bredesen Protocol to help reverse cognitive decline. This one is a MUST! Scroll to bottom to join the Jacksonville Alzheimer's Walk coming up NOV 5, 2022 (what great timing, right?).
Dr. William Nields has always been an out of the box thinker, targeting root cause of disease so people can actually take control of their health for good. He is trained in functional and lifestyle medicine, and is now Medical Director of Grey Matters, Precision Brain Health Centers.
The following is an excerpt from www.greymattershealth.org:
"Grey Matters is the first primary care clinic in the nation that focuses solely on preventing cognitive health decline and even improving brain health by combining Dr. Dale Bredesen’s protocols with a primary care approach. If you have Alzheimer’s or dementia – or you’re at risk – our program is focused entirely on you."
You can connect with Grey Matters HERE.
Or email them at contactus@greymattershealth.org
Sarasota: 941-529-0077
Jacksonville: 904-290-6028
You can connect with Headwaters Health HERE or call the office at 904-290-6028.
Books & experts mentioned in the show:
Dale Bredesen, MD The End of Alzheimer's: The first program to prevent & reverse cognitive decline"(https://bookshop.org)
Dean & Ayesha Sherzai, MD
"The Alzheimer's Solution" (https://bookshop.org)
"The 30 Day Alzheimer's Solution" (https://bookshop.org)
You in Jax? Consider joining me on Saturday November 5, 2022 at the Jacksonville Walk to End Alzheimer's, in memory of my friend's mom, Betty (or anyone really). You can join or donate here: Jax Alzheimers Walk for Betty Hurtz. Or visit the Alzheimer's Association's Walk page here: Alzheimers Association Walk
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you...
Meet Rachel Luna! A tiny but mighty breast cancer survivor who used Gerson Therapy to smash cancer. Her new book, Permission to Offend, will be out in February of 2023. Since October is Breast Cancer Awareness month in the U.S., what better time to hear a survivor's story?
This episode is a recording done at Hakka Kitchen, an all organic restaurant in Jacksonville, FL, so at times you'll hear the goings on of a restaurant. Even so, it's SO worth a listen!
Rachel is a highly sought after international speaker, best-selling author, & Certified Master Neuroscience Coach to 6 and 7 figure earning entrepreneurs. Named by Forbes as one of The 11 Most Inspiring Female Entrepreneurs To Follow On Instagram, this former US Marine has a reputation for inspiring confident action and helping her clients double, triple and quadruple their income. She's shared her powerful talks across the globe from the US to Europe to Japan and has been featured in Forbes twice, The Huffington Post, Success Magazine and Latina Magazine, among many others.
Rachel considers herself a magnet for miracles because despite losing both her parents to AIDS, struggling with eating disorders in her teens and battling alcoholism and depression in her early 20’s, Rachel has never allowed herself to be limited by life circumstances. Instead, she persevered and when she was diagnosed with triple negative breast cancer in the summer of 2019, Rachel tackled it the same way she does everything - with confidence, faith, and love.
Within 30 days she was cancer free and today she continues to thrive, teach, and activate confidence in others. Through her top-rated podcast, Permission to Offend - which has listeners in over 90 countries around the world - social media platforms, email list, courses, her live event Confidence Activated, and journaling membership - The Faith Activated Journaling Experience, Rachel is on a mission to help 11 million women step into faith, worth and wealth.
Find her (and all ways to connect with her) HERE:
https://www.rachelluna.biz
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you...
Diabetes.
Rates in the U.S. (and around the world) are skyrocketing. Chances are either you, or someone you know, has diabetes or is at risk for diabetes. If so, you do NOT want to miss today's episode with guest, Dr. Soham Patel.
He is an Endocrinologist who infuses Lifestyle Medicine into his daily practice. Dr. Patel is triple board certified in Internal Medicine and Endocrinology, Diabetes & Metabolism, and Lifestyle Medicine; and is a Fellow of the American College of Endocrinology. He’s active in a variety of professional organizations and stays up to date with best practice.
In 2018 he brought his passion to life with the founding of the Center for Preventative Endocrinology & Nutrition in Tampa, Florida, using the power of FOOD AS MEDICINE.
My hope was to pack in a conversation about diabetes and thyroid disease, but we just didn't have time for the latter (stay tuned for his next chat with me in the next couple months). As you'll hear, there are a number of sub-types of Diabetes. But even so, lifestyle factors should be the foundation of treatment.
You can find Dr. Patel HERE (clickable)
Or on YouTube (clickable)
Want to learn more about diabetes? Great!
Click HERE to check out my curated list of favorite books on Bookshop (includes the one mentioned in this episode, Life Without Diabetes, by Roy Taylor, MD).
You can find me:
www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
Do you...
You guys are going to LOVE Dr. Megan Weigel!
Dr. Weigel is a Neurology Nurse Practitioner and Multiple Sclerosis (MS) specialist, integrative medicine provider, yoga instructor, and author of her FIRST book, "Monday Mantras With Megan". Grab it asap! You won't be sorry you did.
I twisted her arm to be my friend during the pandemic after seeing she was one of the only medical providers here in Jacksonville, FL that was trained at the prestigious Andrew Weil Center for Integrative Medicine in Arizona. She was so kind and generous as I had all kinds of questions for her. She's a heart centered, over achieving, passionate human who has achieved so much in her short life and is truly an inspiration.
In today's episode we chat about her new book as well as caring for MS patients. I know you'll love her as much as I do! FYI - we recorded this going into week 40 (Oct 3-9, 2022).
Gratitude movie mentioned: Gratitude Revealed
Mondays With Megan website: mondaymantraswithmegan.com
Mondays With Megan IG: instagram.com/mondaymantraswithmegan
First Coast Integrative Medicine IG: instagram.com/fcintegrativemedicine
______________________________________________________________
You can find me here:
www.vitaltransformationsllc.com
Want to learn more about my health coaching services? Great!
Click here to schedule a FREE exploration call:
Calendly Scheduler
Want the Heart Health FREEBIE?
Click here!
Connect with me on social:
FB: facebook.com/VitalTransformationsLLC
IG: instagram.com/vital_transformations_llc
LinkedIn: linkedin.com/in/susiespell
As always, thanks to Lemon Music Studio for intro and outro music.
"Meditation doesn't work for me." Yes, yes. I said it too. That's why we call it a meditation practice.
Today Dr. Rashmi Schramm - physician, integrative health coach, and teacher of Ayurveda and meditation - will lay out tips and tricks to get started with meditation and mindfulness (and much more). Being intentional, with "micro" meditations really helps those of us on GO all the time to bring mindfulness and meditation into our lives. Dr. Schramm left the clinic setting after 20+ years to expand her practice with integrative health coaching powered by meditation. You will LOVE her!
Not only that, but we also touched on the 5,000 year old ancient healing tradition from India called Ayurveda. It really is the original Lifestyle Medicine! It's beautiful how today's science is proving why so many of these ancient practices are so effective. Dr. Schramm articulates well, how to bring these practices to life and sees them as a way to expand and broaden her approach to helping people release stress and find joy.
You can find Dr. Schramm here: https://www.optimalwellnessmd.org/
Intagram: https://www.instagram.com/dr.rashmischramm/
LinkedIn: https://www.linkedin.com/in/rashmi-schramm-md/
You can find me at: https://www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Instagram: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
As always, thanks to Lemon Music Studio for intro and outro music.
Struggling to get your child to eat fruits and veggies? Do you feel like you're always battling when it comes to food? Then this episode is for YOU!
Today's episode was recorded during a lunch n learn at Hakka Kitchen in Jacksonville, FL (Sept 2022). Don't be scared away by the sound quality as it was in a relatively busy restaurant, but the nuggets of wisdom are well worth it! You will walk away with immediately actionable tips and tricks.
Leslie Kaplan, PhD - Professor of Folklore at University of North Florida - leads the discussion and in person taste testing. It was pretty amazing! Discovering ways to introduce fruits and veggies (or any food for that matter) to children WITHOUT the pressure of "you need to eat this" was so refreshing to learn. Dr. Kaplan partnered with Stephanie Crosier, RD to run "Munchy Mondays" in the local school system in Duval County, FL for many years. She then partnered with Corrine Labyak, PhD (my high school buddy) to put it to the test! Their research was published in 2021.
You owe it to yourself to nourish your body with organic food and delightful teas from China at Hakka Kitchen!
http://lovehakkakitchen.com
You can learn more about Dr. Kaplan here:
https://bit.ly/LeslieKaplanPhD
And the research article she mentions :
https://digitalcommons.unf.edu/hnut_facpub/11/
If you want to learn more about me, using food as medicine, or the power of lifestyle to prevent or treat chronic conditions, please reach out!
You can find me here:
http://www.vitaltransformationsllc.com
IG: http://www.instagram.com/vital_transformations_llc
FB: http://www.facebook.com/VitalTransformationsLLC
LinkedIn: http://www.linkedin.com/in/susiespell
Hello listeners! You're going to LOVE today's episode about obesity. Dr. Bonnet & I had such a rich discussion without infusing shame or guilt, but instead offering up great info, science around obesity, what works and what doesn't, and much more.
Today's guest is Jonathan Bonnet, MD - physician certified in family, sports, obesity, & lifestyle medicine. He also maintains his certification in exercise physiology (his first love). WOW! What a wealth of knowledge he is! And inspiring too. He currently practices at the Palo Alto VA where he works with an inter-disciplinary team of experts that help veterans achieve their best health. He is active in the lifestyle medicine community and serves as a leader for other providers on a similar mission. His non-dogmatic approach to meeting people where they are is so refreshing. No doubt you will learn a lot from him!
Here's the Lifestyle Medicine Assessment TOOL.
Remember to take it every week and see where you're "crushing life" and where you have some areas of opportunity:
https://bit.ly/LM-Assessment-Tool
Wanna get nerdy? Here are links to studies (and other info) we discussed:
DIETFITS Study: https://bit.ly/DIETFITSstudy
Diet Comparisons: https://bit.ly/Diet-Comparisons-Publication
BROAD Study: https://bit.ly/BROAD-Study
The A to Z Weight Loss Study: https://bit.ly/AtoZ-Weight-Loss-Study
Kevin Hall's Ultra-processed Study: https://bit.ly/Ultra-processed
Energy Compensation Study: https://bit.ly/Exercise-Compensation-Overweight
Are you a VETERAN? Check out the VA's Whole Health Program:
https://bit.ly/WholeHealth-4-Veterans-at-the-VA
https://bit.ly/LifestyleMedicine-VA-ACLM
You can find Dr. Bonnet on LinkedIn:
https://www.linkedin.com/in/jonathanbonnetmd
You can find me at:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell
As always, thanks to Lemon Music Studio for intro and outro music.
Today's guest is Heather Borders, RDN. Heather is a wealth of information and this episode is packed full of info and practical tips to get you started on a whole food plant based (WFPB) diet, or at least get you to lean into it. She is a self proclaimed recovering engineer turned dietitian, following her passion in life. Heather has a private nutrition business in Jacksonville, FL - Kailo Nutrition - and is now part of the PlantPure Communities tribe, working with Dr. Michael Klaper in their endeavor called Moving Medicine Forward. One thing I love & admire about Heather is that she's not afraid to try something new and doesn't see "failure" as a thing. Enjoy the episode!
Kailo Nutrition:
www.kailonutrition.com
www.instagram.com/kailonutrition
PlantPure Communities:
www.plantpurecommunities.org
www.plantpurecommunities.org/moving-medicine-forward
PCRM (Physician's Committee for Responsible Medicine):
www.pcrm.org
www.pcrm.org/good-nutrition/plant-based-diets/ffl - Food For Life
You can connect with ME at www.vitaltransformationsllc.com.
FREE Kitchen Makeover E-book here: www.vitaltransformationsllc.com/buildingahealthykitchen
Today I had the pleasure of speaking with Anne Mohr - a whole food plant based educator and food artist. She holds a certificate from the T. Colin Campbell Center for Nutrition Studies and is the owner of VegAnn - a plant based business teaching people how to cook. She really does live her motto, "Make It Beautiful". You MUST check her out on FB and marvel at her whole food plant based creations. Nature never looked (and tasted) so good! Anne's goal is not to rust out, but to wear out . . . and she'll do just that with her plant based diet and commitment to daily exercise. Her advice to all of us is to just start! Just move in a plant strong direction. It doesn't have to be complicated or expensive. Right on!https://www.facebook.com/anne.mohr.779https://www.instagram.com/vegannemohrwww.vegeannbrighton.com (Anne will be re-vamping this, but you can see more about her here)https://wickedkitchen.com (site Anne mentions in the podcast)
To connect with me visit www.vitaltransformationsllc.com or email me at susanspell@vitaltransformationsllc.com. Thanks for listening!
As always, thanks to Lemon Music Studio for intro & outro music.
I’m SO excited for you to hear this one! Today’s guest is Stephanie Crosier, Registered Dietitian and owner of Crosier Health & Wellness in Jacksonville, FL. She has many years of experience with children, families, developmentally delayed children and adults, and those wanting to adopt a more whole food plant centered diet. She was lead dietitian for Dr. Dean Ornish's Synergy program here in Jax and is passionate about helping her clients achieve optimal health and wellness.
I first met Stephanie when we both worked at Nemours Childrens Clinic here in FL almost 10 years ago. When she told me she was vegetarian I declared, “I’ll NEVER do that!” Now look at me! I digress . . .
Stephanie is such a great teacher. Her non-judgmental, fun, down to earth approach is what endears her to so many. She shares her own story including family roots in Kentucky with southern cookin', being a pregnant vegetarian, and raising her child as a vegetarian at a time when this was NOT in vogue. She shares a treasure trove of info about nutrition including nutrients as well as tips, tricks, and practical strategies to level up your nutrition game. She walks the talk and is always learning and growing. You will LOVE this episode!
You can find Stephanie here:
www.crosierhealthwellness.com
www.facebook.com/CrosierHealth
You can find me here:
www.vitaltransformationsllc.com
www.facebook.com/VitalTransformationsLLC
www.instagram.com/vital_transformations_llc
www.linkedin.com/in/susiespell
Plant curious?
Then this episode is for you! It's a quick primer and introduction to my series on a whole food plant based diet. I had the privilege of interviewing amazing women who educate and help others on their journey to better health through nutrition. They include dietitians, culinary artists and business owners in my local area of northeast Florida.
Here are a few links I think may be helpful for those, like me, who like to dive into rabbit holes and research for hours:
Blue Zones
www.bluezones.com
Duke Rice Diet
www.drmcdougall.com/newsletters/walter-kempner-md-founder-of-the-rice-diet
Nurses Health Study & Health Professionals Follow Up Study
https://nurseshealthstudy.org
https://sites.sph.harvard.edu/hpfs
Dr. Dean Ornish's website (his research publications are here as well)
www.ornish.com/proven-program/nutrition
The China Study
www.nutritionstudies.org/the-china-study
Dr. Caldwell Esselstyn
www.dresselstyn.com
North Karelia
www.kareliahealth.com/evidence/north-karelia
Pritikin
www.fiercehealthcare.com/healthcare/pritikin-program-approved-by-medicare-landmark-decision
www.drmcdougall.com/misc/2013nl/feb/pritikin.htm
www.pritikin.com
Lester Morrison
www.drjoelkahn.com/heart-disease-reversal-courageous-pioneers
Or check out his book, "The Heart Saver Program"
And, as always, a shout out to Lemon Music Studio for the intro / outro music!
Learn to cook, love your veggies.! That's her motto. And what better idea, right? Most of us know we should be eating more veggies and Dawn Hutchins of VegeCooking helps you do just that.
You’ll love today’s interview with the creator of Vege-Cooking! It won’t take long to feel Dawn’s passion & excitement for helping people embrace a whole food plant based diet. She helps people with the why AND the how of eating more plant foods, adding them to your diet in a joyous way without shame, guilt, or feeling bad about yourself, and building confidence along the way. Dawn is an incredibly heart centered human and it flows through all she does. You can learn from Dawn via Vege-Cooking.com, Instagram, FB, TikTok & YouTube. She's amazing!
Thank you for giving this episode, and the podcast, a listen. I am genuinely grateful for your interest and am excited to bring you sound health advice and practical strategies for you to be your best self.
www.vitaltransformationsllc.com
susanspell@vitaltransformationsllc.com
Vege-Cooking:www.vege-cooking.com
www.instagram.com/vegecookingclub
www.facebook.com/VegeCookingClub
www.youtube.com/c/VegeCooking/featured
www.tiktok.com/@vegecooking?is_from_webapp=1&sender_device=pc
Dinner with a Doc series:www.vege-cooking.com/events
T. Colin Campbell Center for Nutrition Studies:www.nutritionstudies.org
www.nutritionstudies.org/courses/plant-based-nutrition (certificate course)
www.nutritionstudies.org/the-china-study
www.nutritionstudies.org/sample-course-signup
BOOK:I Have MS, but It Doesn't Have Me!: My Journey to Wellness with an Autoimmune Disease
by Tracy Fettinger
https://amzn.to/3aUnuVK
A look into your heart and cardiovascular system. In this episode we explore the normal functioning of the physical heart and when things go awry (like heart disease and high blood pressure), but we also explore the energetic and emotional heart. This includes some work by the HeartMath institute. Your heart is AMAZING! I certainly put my heart into this one! ;)
How you can find me:
www.vitaltransformationsllc.comwww.vitaltransformationsllc.com/buildingahealthykitchen(FREEBIE!)
susanspell@vitaltransformationsllc.com References curated for just for you:
Dr. Gregor’s book How Not To Die & essential website for all things nutrition, www.nutritionfacts.org
Nathan Bryan Interviews:
PLANTSTRONG by Engine 2 - with Rip Esselstynhttps://youtu.be/CEZtAli7tbI Path to Healthier Patients Webinarhttps://youtu.be/x3OAVfz00FE
Brene Brown’s book Atlas of the Heart & HBO Max series
Watch: The Power of the Heart on Gaiahttps://www.gaia.com/video/power-heart Watch: Something the Lord Madehttps://youtu.be/sRimw4D8kOo
FREE HeartMath Experience - www.experience.heartmath.com
PBS Amazing Heart Facts https://www.pbs.org/wgbh/nova/eheart/facts.html
American Heart Association https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease
Article about contaminated soil and heart diseasehttps://www.medicalnewstoday.com/articles/pollution-and-health-contaminated-soil-may-lead-to-heart-disease?_kx=p7nTpBNdz9Mby0g4qG0FYDofuZmhvR7oJoRF_KrSBYE%3D.WKh32v
Who’s Who in Cardiology:
Dean Ornish, MDhttps://www.ornish.com
Caldwell Esselstyn, MDhttps://www.dresselstyn.com
Kim Williams, MD
Various awesome interviews with Rich Roll, Chef AJ, via The Real Truth About Health or the Food Revolution Summit (and more)
Joel Khan, MDhttps://www.drjoelkahn.comhttps://www.kahnlongevitycenter.comhttps://open.spotify.com/show/2S9Hx3VtalwtoWYS69oHF7?si=c82be19993df40c4
Columbus Baptiste, MDhttps://www.thehealthyheartdoc.org
Dexter Montgomery, MDhttps://montgomeryheart.com
Most of us are aware that the collective health of the U.S. population is in a downward tailspin. The rate of chronic diseases (and the suffering that goes with them) has skyrocketed in the last 50-70 years. In today's episode, I explore where we are now and how we got here regarding our health. I also provide practical tips for how you can improve your personal health as well as create healing ripples through your community. This is a look at some complex and interwoven issues from a bird's eye view in hopes of raising awareness that inspires you to take action, improving your personal health and even the health of our planet.
Here's a laundry list of references for you!
My info of course . . .www.vitaltransformationsllc.com
Don't forget to grab your FREE e-book, "Your Guide to Building a Healthy Kitchen"!
email: susanspell@vitaltransformationsllc.com
Generally awesome health resources everyone should know about:
www.nutritionfacts.org
www.therealtruthabouthealth.com
www.pcrm.org - The Physician's Committee for Responsible Medicine
www.ewg.org - The Environmental Working Group
www.nongmoproject.org
www.richroll.com/podcast/zach-bush-353
Environment:www.earthday.org
www.unep.org - UN's Environmental Programme
www.fao.org - UN's Food & Agriculture Organization
www.eatforum.org - The EAT Lancet Commission
Food & Farming:
www.localharvest.org/csa
www.farmersfootprint.us
www.transfarmationproject.org
www.fao.org/3/a0701e/a0701e.pdf - Livestock's Long Shadow
Toxins & Chemicals:www.foodingredientfacts.org
www.fda.gov/food/food-ingredients-packaging/generally-recognized-safe-gras
https://thenaturalfarmer.org/article/a-short-history-of-glyphosate
Aly Cohen: www.thesmarthuman.com & https://thesmarthuman.com/podcast
Lara Adler: www.laraadler.com
6th Mass Extinction:
www.worldwildlife.org/stories/what-is-the-sixth-mass-extinction-and-what-can-we-do-about-it
https://onlinelibrary.wiley.com/doi/epdf/10.1111/brv.12816
https://www.science.org/content/article/are-we-middle-sixth-mass-extinction
More Community Resources:
www.nontoxicneighborhoods.org
www.rootsandshoots.org
UF's Starting a Community Garden - https://edis.ifas.ufl.edu/publication/EP124
Movies:What The Health - www.whatthehealthfilm.com
Eating Our Way to Extinction - www.eating2extinction.com/#
Genetic Roulette - https://youtu.be/FnhB99I86G8
GMOs Revealed - www.gmosrevealed.com/trailerBreaking Boundaries: The Science of Our Planet (On Netflix)
Earthlings - https://youtu.be/8gqwpfEcBjI (age restricted)
Dominion - https://youtu.be/LQRAfJyEsko (age restricted)
Books:
Non-Toxic: Guide to living healthy in a chemical world (by Aly Cohen, MD & Frederick Vom Saal, PhD)
Toxic Legacy (by Stephanie Seneff)
Salt, Sugar, Fat (by Michael Moss)
Animal, Vegetable, Junk (by Mark Bittman)
This is Vegan Propaganda (by Ed Winters)
Food Politics, How the food industry influences nutrition & health (by Marion Nestle)
A big shout out to Lemon Music Squad for intro/outro music!
Welcome to a new health & wellness podcast. You're in the right place. I have big plans for us! Today's episode is a quick intro so you get to know a bit about me. In general, this podcast be an eye opener and you'll be inspired and excited to learn more. My name is Susie and I'm a nurse practitioner and holistic health coach, using Lifesytle Medicine to help my patients and clients prevent, stop, and even reverse chronic disease. But not only that! As we go along, we'll dip our toes into functional medicine, the importance of connecting with nature, mind-body practices, spirituality, and SO much more. My goal is to bring you the hope I discovered with the power of lifestyle as medical treatment so you can transform your life.
Special shoutout to LemonMusicSquad for the intro and outro music.
Cool stuff I mentioned can be found below.
My biz: www.vitaltransformationsllc.com
The progressive doc's clinic: www.headwatersjax.com
Code Blue Movie: www.codebluedoc.com
Forks Over Knives Movie: www.forksoverknives.com/the-film
ACLM: www.lifestylemedicine.com