ERS Walk & Talk Podcast

Ever sneezed and leaked a little? Felt an urgent need to use the bathroom the moment your key touches your front door? You're not alone—and contrary to what many believe, these symptoms aren't just normal parts of aging or motherhood that you have to accept.In this conversation with Dr. Bijal Toprani, physical therapist specializing in pelvic floor health, we unpack the hidden world of pelvic floor function and dysfunction that affects up to one-third of women. Dr. Toprani demystifies what exactly the pelvic floor is (those muscles extending from pubic bone to tailbone), the common issues that arise (from various types of urinary incontinence to pelvic pain), and why waiting an average of six years to seek help is unnecessarily prolonging your discomfort.We challenge widespread misconceptions, including the belief that Kegels are the universal solution (they can actually worsen certain conditions!) and explore the fascinating connection between stress, trauma, and pelvic tension. Most importantly, Dr. Toprani emphasizes that these conditions are highly treatable, with many patients seeing a 50% reduction in symptoms within just three months of consistent therapy.For Health Select of Texas and Consumer-Directed Health Select participants, there's now a convenient virtual option through Hinge Health that eliminates the typical three-month wait to see a specialist. Whether you're experiencing issues during pregnancy, postpartum, perimenopause, or any stage of life, this episode delivers practical insights that can transform your relationship with your pelvic floor and overall quality of life.Take the first step toward addressing what's been normalized but shouldn't be. Your pelvic floor deserves attention, and relief is more accessible than you might think. Listen, learn, and reclaim control of this crucial but often overlooked aspect of your wellbeing.Learn more about Hing Health's Pelvic Floor program and see if you may be eligible through the HealthSelect website.

Susan Combs shares how her upbringing on a remote West Texas ranch shaped her leadership philosophy and approach to public service, highlighting resilience and optimism as essential qualities for navigating challenges. • Growing up in Brewster County taught self-reliance and community support through experiences with limited water, unreliable electricity, and geographical isolation• As Agriculture Commissioner, transferred school nutrition programs from education to agriculture, prioritizing healthier food options for students• Developed "early bird" habits from ranch life, viewing punctuality as a sign of respect and efficiency • Advocates breaking large tasks into "sprints" to maintain energy and focus• Recommends four principles for government service: know your purpose, find daily joy, focus externally on those you serve, and maintain calm• Practices "no negative cha-cha" philosophy to avoid unproductive negativity• Dedicates retirement to ranch sustainability, water conservation projects, and staying informed about current events• Defines good life as choosing happiness, connecting positively with others, and having beneficial impact on others

In this episode of the Buena Vida Podcast, we're joined by Dr. Tabbetha Lopez—a registered dietitian, licensed dietician, who holds a Ph.D. in Kinesiology and is a former collegiate athlete—for an inspiring and practical conversation about nutrition, movement, and well-being. Dr. Lopez shares her personal journey and professional insights into how we can shift from a restrictive mindset around food to one that's rooted in balance, joy, and sustainability.Together, we explore:How to ditch diet culture and embrace a more balanced mindset around foodPractical, science-backed strategies to eat more fruits and vegetablesThe psychology of emotional eating and how to navigate itWhy food is more than fuel—and how to cultivate a positive relationship with itWhat it really means to live a “good life” when it comes to healthWhether you're just starting your wellness journey or looking to reset your relationship with food, this episode is full of empowering takeaways and real-life strategies.Resources Discussed:Buena Vida Well-being Program (Join Five to Thrive Nutrition Challenge here!)  Nutrition Programs: Wondr and Real AppealHealthSelect of Texas Health Plan Resources (Search Nutrition in the document)Join "Motivation Monday" sessions each week to talk about health and well-being and to move a little to start your week!

Your environment plays a crucial role in shaping your health and well-being. In this episode of the Buena Vida Podcast, Lacy interviews with Trent Matthias, Director of the National Fitness Campaign, to explore how thoughtfully designed public spaces can inspire healthier lifestyles.With nearly 40 years of history, the National Fitness Campaign is transforming communities by creating free outdoor fitness courts, making movement accessible to all. Trent shares insights on how urban design influences physical activity, the challenges of funding and advocacy, and the power of community-driven wellness initiatives.We'll also dive into success stories from cities embracing the campaign and practical steps you can take to bring fitness courts and wellness spaces to your own neighborhood.Join us for an inspiring conversation on how public spaces can support well-being, and learn how you can be part of the movement. Don't forget to check the show notes for resources, subscribe, and join Buena Vida—our wellness program where we connect, learn, and support each other! Plus, I'm offering weekly giveaways in our community groups—this is a great way to stay engaged and motivated!Resources Discussed: National Fitness Campaign Website- find a Fitness Court, explore the exercise library, learn about grant opportunities or become an ambassador! UT Houston School of Public Health's Tu Salud Si Cuenta Program (Your Health Matters) in the Rio Grande ValleyBuena Vida - Join us in living "the Good Life" through our new wellness program for HealthSelect & Consumer Directed HealthSelect plan participants!  

This episode explores the vital connections between heart health, community, and overall well-being with cardiologist Dr. Jane Morgan. Emphasizing the role of friendships and preventive care in longevity, Dr. Morgan provides insights on managing heart health through lifestyle changes and addressing issues like high blood pressure.• Exploring the link between friendships and longevity • Understanding systolic and diastolic blood pressure • Importance of tracking blood pressure for everyone • Combating loneliness to improve heart health • The significance of preventive care in managing chronic conditions • The impact of community connections on mental and physical well-being • Encouraging small, sustainable health changes for longevity • Dr. Morgan's vision for women's heart health and continued researchResources Discussed: Hello Heart for HealthSelect of Texas Follow Dr. Jayne: Dr. Jayne's LinkedIn Dr. Jayne's Instagram

This episode dives into the transformative power of tiny changes, elaborating on the Tiny Habits method developed by Dr. BJ Fogg and his new creative project, Habit Songs for Kids. Listeners gain insight into how simple behavior modifications, music, and emotional understanding can foster lasting change and kindness in children and adults alike in a deep dive discussion with BJ Fogg, Ph.D. and Stephanie Weldy, M.Ed. About our guests: BJ Fogg, PhD, founded the Behavior Design Lab at Stanford University. In addition to his research, Fogg teaches industry innovators how human behavior really works. He created the Tiny Habits Academy to help people around the world. He lives in Northern California and Maui.Stephanie Weldy, M.Ed.,  is an expert at the intersection of Behavior Design and employee well-being. She works with BJ Fogg, PhD, to teach industry innovators how to use Behavior Design in the products and services they are building to help people be healthier and happier.Resources: Listen to the songs: Songs -- Good Habits for KidsWatch the videos:  https://www.youtube.com/habitsongsforkidsLinks to musical: Act 1: https://vimeo.com/bjfogg/act1Act 2 https://vimeo.com/bjfogg/act2Act 3 https://vimeo.com/bjfogg/act3 

Our podcast is evolving from ERS Walk Talk to the Buena Vida Podcast, reflecting our commitment to support well-being as we enter 2025. Expect inspiring episodes, expert interviews, and practical tips dedicated to helping you live a "good life."Today's episode covers the following topics:  • Announcement of the podcast name change to Buena Vida • Meaning behind the new name and its connection to well-being • Continuation of quality content and commitment to the listeners • Upcoming topics and notable guests for 2025 • Introduction of the new Money Talks podcast focusing on financial wellnessLearn more about the Buena Vida Program and subscribe to the new ERS Money MattERS newsletter to receive updates on the Money Talks podcast! 

Explore the transformative world of mental health management with our guest Dale Cook, CEO and co-founder of Learn to Live. Dale shares his personal journey with cognitive behavioral therapy, which inspired him to create a platform that makes mental health support accessible to everyone, everywhere. Discover how Learn to Live is tackling the stigma associated with mental health and offering digital programs that bridge the gap for those who might not seek traditional therapy. From breaking geographical barriers to fostering a proactive approach to well-being, Dale's insights offer a fresh perspective on the future of mental health care.Learn to Live's growth story is one of innovation and impact. Dale reveals the strategic steps taken to develop this digital platform, initially targeting consumers directly to engage with millions who are underserved by conventional therapy. By creating engaging digital content and programs for depression, anxiety, and more, Learn to Live has reached millions of Americans, with an expansion on the horizon. Dale discusses the challenges and triumphs of building a mission-driven organization, highlighting how collaboration between clinicians and business experts has been key in transforming lives and expanding their reach.The conversation doesn't stop there—Dale outlines how Learn to Live measures success and plans for future expansions. From simplifying access with memorable codes to launching new programs targeting trauma, OCD, and ADHD, the platform is committed to enhancing user experience and outcomes. By fostering innovation and a culture of well-being within organizations, Dale emphasizes the importance of mental health as part of a holistic approach to health. As we look toward 2025, Dale encourages listeners to prioritize their well-being and support platforms that democratize access to mental health resources.Learn more about Learn to Live and how to join through the HealthSelect of Texas website. Enroll today through the Learn to Live portal.  If prompted for a code, use TEXAS

Discover how you can finally conquer chronic pain without ever leaving your home. Daniel Perez, the CEO and co-founder of Hinge Health, joins us to reveal how his innovative digital health program is revolutionizing musculoskeletal care. You'll learn how Hinge Health's cutting-edge software and algorithms create personalized exercise therapy plans, health coaching, and educational resources, making physical therapy more accessible and affordable.We also tackle the significant hurdles people face in accessing musculoskeletal healthcare, especially in large, rural states like Texas. Daniel shares insights into how Hinge Health provides a comprehensive solution that allows individuals to quickly access care from the comfort of their own homes, supported by dedicated physical therapists and health coaches. We discuss the strong connection between chronic pain and mental health, emphasizing how effective pain management can alleviate anxiety and depression.Finally, get acquainted with the Enso device, a game-changing wearable gadget that delivers non-invasive pain relief through high-frequency electrical nerve stimulation. We'll also take you through the inspiring journey of two UK PhD students who turned personal challenges into the pioneering startup, Hinge Health. With impressive clinical outcomes and ambitious plans for the future, Hinge Health continues to transform musculoskeletal healthcare by integrating innovative digital solutions with traditional in-person care. Join us for an episode overflowing with insights and actionable advice for a pain-free life.Learn more and apply to participate in Hinge Health today

Ever wondered how a single mom can pay off over $40,000 in credit card debt? Join us as we bring you the remarkable story of Kari Karber, Assistant Director of Customer Benefits at the Employees' Retirement System of Texas (ERS). Kari opens up about her inspiring journey from financial struggle to stability, sharing the practical strategies and mindset shifts that helped her achieve this incredible feat. As a single mother of two daughters, Kari's story is not just about numbers: it's a testament to resilience, determination, and the power of small, consistent steps in transforming one's financial future. Discover how she balanced her role at ERS, helping state employees navigate their retirement and insurance benefits, while also benefiting from those very services herself.In this episode, we dive into the nitty-gritty of managing finances during tough times, especially when it comes to supporting children's needs without breaking the bank. Keri reveals how leveraging community resources and being transparent about financial constraints can lead to creative, budget-friendly solutions. Learn about the practical tools she used for debt management, from setting percentage-based goals to visual progress trackers. We also explore the emotional highs and lows, including the joy of buying a wedding dress and preparing for future expenses like college and weddings. Tune in for a treasure trove of insights and actionable tips that can help you achieve financial stability and success.Resources to Support Financial Well-being: Baby-Steps to Financial Freedom Webinar Budgeting & Debt Reduction Webinar Retirement Planning from New Hire to Retiree Webinar Texa$aver by Empower WebsiteOCCC's Budget Worksheet

What if you could take control of your heart health with the help of a simple app? Join us in this episode as we chat with Mayan Cohen, CEO and co-founder of Hello Heart, a groundbreaking digital health platform. Hello Heart combines a connected blood pressure monitor with personalized AI coaching is nothing short of inspiring. Together, we explore the challenges of managing cardiovascular conditions and the critical importance of tracking vital signs like blood pressure and cholesterol.Discover how Hello Heart is revolutionizing heart health management by bridging the gap between medical diagnostics and accessible, preventive information. We'll dive into the innovative features of the Hello Heart app, including its Bluetooth-enabled heart monitor cuff, digital lifestyle coaching, and risk flagging features. Listen to real-life success stories like Jimmy Ramos, who managed to lower his blood pressure and detect a life-threatening arrhythmia, all thanks to Hello Heart. We also highlight the significant recognition Hello Heart has received in the healthcare community and its availability to Health Select of Texas participants starting September 1st.To learn more about Hello Heart and to see if you qualify go to the Hello Heart Webpage for HealthSelect participants.

Unlock the secrets to effective strength training with Demetrius Bailey, a seasoned coach with a wealth of experience training professional athletes and military personnel. Demetrius reveals practical strategies to integrate strength training into your daily routine, helping you prevent injuries and improve functional movement. Learn how key exercises like squatting, deadlifting, and pressing can transform your fitness journey, no matter your current level.Discover why maintaining muscle mass is crucial as we age, with startling statistics showing adults lose 2-3% of muscle mass each decade after the age of 40 without proper strength training. Demetrius introduces the concept of "microdosing" workouts—short, impactful sessions that fit into even the busiest schedules. Understand the role strength training plays in everyday tasks, from lifting to maintaining good posture, and gain practical tips for initiating and sticking to a regimen with 20-30 minute sessions, three to five times a week.This episode also debunks common myths about strength training, such as the fear of becoming bulky or the misconception that it stunts children's growth. Demetrius offers creative ways to use household items for exercises and underscores the importance of proper form to prevent injuries. Whether you're a beginner or a seasoned athlete, this discussion will equip you with the knowledge and motivation to build and maintain an effective strength training routine. Don't miss the inspiring success stories and expert advice that make strength training accessible and beneficial for everyone.Resources: Starting a Strength Training Program Webinar LinkDPS Fitness Wellness Unit Daily Workout CalendarDPS Fitness Wellness Unit Capitol Complex Class Information5-Day Strength Training Challenge Playlist

In this episode Lacy chats with Corporal Harold Estep, a State Trooper from the Texas Department of Public Safety. Corporal Estep shares his inspiring story about how he lost 50 pounds and kept it off for over 10 years. He talks about his passion for health and fitness and gives practical tips on how to stay in shape.Key Takeaways:Harold's  Journey: Learn how and why Harold became a state trooper Harold's Health Transformation:  lost 50 pounds and the steps he took to maintain his weight loss.Staying Motivated: Discover Harold's strategies for staying motivatedCoaching: Find out how coaching works and how you can support those around you with this process.Discover how Harold's Used Identity Reinforced his Habits: Harold shares how he started seeing himself as a fitness professional and that kept him on track. He wanted to be authentic! Resources:DPS Fitness Wellness Unit ResourcesHealthSelect Behavior Change Programs

In this episode of the ERS Walk & Talk Podcast, host Lacy sits down with Alexis Schminke, a Senior Training Specialist at DPS in the Aircraft Division, and a Certified Holistic Nutritionist with a background in chemistry and exercise physiology. They delve into key takeaways from the book "Metabolical" by Robert Lustig and discuss strategies for understanding and reducing sugar intake for improved health.Key Points Discussed:What is sugar? and how it's hidden in foods.How sugar gets processed in the bodyHow sugar is hidden in foods and why juice isn't good for usThe NOVA food scale- what is processed foodStrategies to eliminate some sugar from our dietsCheck out our full Sugar Savvy webinar for more info or read Metabolical for yourself! 

Lacy interviews her own Airrosti (AIR-ROSTI) health care provider who has helped every member of her family with their injuries and pain over the years. Dr. Renfro talks about the most common types of pain he treats, like lower back, shoulder and neck pain, and some of the more interesting cases he's treated. Airrosti's unique approach to the recovery of soft tissue resolves most issues in roughly three visits. Find out what an hour of one-on-one, individualized patient care looks like with Airrosti providers, who are in-network (no referral necessary) to HealthSelect of Texas plan participants for a $25 copay.Resources: https://www.airrosti.com/

Lacy talks with Sarah Karnes, Director of Library Development and Networking at the Texas State Library and Archives Commission (TSLAC) and Andrew Glass, Director of Records Management at ERS about the boundless resources available through state and local libraries!  Resources: Texas State Library and Archives Webpage Current Lobby Exhibit: Extra, Extra, Eyes of the World on Texas TexShare Program Find your Local Library 

Lacy talks with Oscar Mendoza, Deputy Executive Director of the Texas Department of Criminal Justice, who experienced a profound shift in his leadership after experiencing profound grief and introspection. When he lost Warden Sergio Perez to a preventable health event that cut his life short in his forties, Mr. Mendoza started to ask himself how he, a longtime TDCJ employee and a leader, could be contributing to a culture in which an employee would prioritize work over their own health, and how he could change that by changing himself. He talks about how “we can still be committed, … but not at the cost of neglecting ourselves,” and what TDCJ is doing to shift agency culture to one that values not just the employee, but also the person.Resources to help you prioritize your health:  Order a VirtualCheckup home kit and complete your annual preventive examWondr HealthReal AppealERS Wellness WebinarsFree Virtual Fitness Classes TDCJ Employees Check out TDCJ PEAK Performance Webpage for more info  

Lacy talks with Dr. Jonathan Singer, Ph.D., Assistant Professor of Clinical Psychology and director of the GRILL Lab at Texas Tech University, which studies and provides support around Grief and Response to Illness into Late Life (GRILL).  Dr. Singer shares his scientific understanding about the grieving process (spoiler alert: it looks different for everyone), how long grief can last, ways we can prepare ourselves to face grief, and when it may be appropriate to seek professional help with your grief. You are sure to learn something new, positive and useful in this episode, including the free resources available to family caregivers of someone with life-limiting illnesses, such as cancer or dementia. Jonathan SingerGRILL LabHealthSelect Mental Health Resources The Grieving Brain: the Surprising Science of How We Learn from Love and Loss by Mary-Frances O'Conner, Ph.D. (book)

Lacy talks with David Michel, CEO of Catapult Health, the provider of an exciting NEW benefit for those who want to stay healthy or improve their health – the Catapult Health VirtualCheckup®. By making it easy to get a check-up from the comfort of your home, David embodies the adage: an ounce of prevention is worth a pound of cure. Hear about the personal journey that led him to his new purpose: to improve the lives of others.You'll also learn:what a VirtualCheckup looks like,top conditions that VirtualCheckups catch, helping you prevent a life-threatening health event. Whatever stands in the way of getting your annual check-up with your doctor, you will want to get a VirtualCheckup after listening to this episode. HealthSelect plan participants pay nothing for VirtualCheckups. Apply for your Virtual Checkup KitMore Resources:  Virtual Checkup FlyerGovernment Code Chapter 664- State Agency Wellness Policy

Lacy talks with thought leader Todd Whitthorne about the ways our environment is designed for us not to be healthy – to move very little, to eat processed food, and spend vastly more time passively consuming than actively connecting or creating. Because of our environment, it takes intention to act in ways that support our health and happiness. The first step is to be aware of what stands in our way… is it the distractions of your cell phone or the processed food that's available everywhere? Is it living in a neighborhood that's not “walkable”? Learn Todd's favorite strategies for building a personal system for a healthy habit, like regular movement. More resources to support your health and build healthy habits:Check out healthy lifestyle programs programs available to HealthSelect participants.Download our free habit tracker Join the Get Fit Texas! Challenge taking place between January 22-March 31st, 2024Watch a webinar on  a health topic you are interested in. Reach out with comments, questions and ideas to lacy.wolff@ers.texas.gov 

Lacy goes solo in this episode to guide you through the essential steps for cultivating healthy habits in 2024. Segment 1: Aspirations vs. Goals vs. BehaviorUnderstanding the distinction between aspirations, goals, and behaviors.Lacy shares personal insights on setting realistic health and wellness goals.Segment 2: BJ Fogg's Tiny Habit MethodIntroduction to BJ Fogg, a Stanford behavior scientist, and his revolutionary Tiny Habit method.Exploring how starting with small changes can lead to lasting habits.Segment 3: B=MAP - Behavior = Motivation, Ability, PromptBreaking down the B=MAP equation and its role in shaping behavior.Lacy reviews how motivation, ability, and prompts influence habit formation.Segment 4: Making New Habits StickPractical tips for making new habits stick in your daily routine.The importance of celebration in creating new health behavior.Creating a supportive environment and staying consistent as key factors for success.Conclusion:Lacy wraps up the episode with a reminder that small changes can lead to significant results and key resources to start off 2024 with a healthy mindset. Resources: Download the Habit TrackerSign up for the full Thrive by Design Workshop (Jan 18th) with Lacy or Watch the RecordingERS Wellness Calendar- Register for upcoming EventsGetFit! Texas LinkWondr Health Registration LinkReal Appeal Registration Link

In this episode Lacy sits down with Dr. Noel Landuyt, Ph.D. principal researcher, adjunct professor, and Director of the School for Organizational Excellence at the University of Texas' Steve Hicks school Social Work to learn about the Survey for Employee Engagement (SEE).The SEE for is a survey instrument that many state agencies, including ERS,  use toprovide valuable insights for organizational development and strategic planning. Dr. Landuyt, shares the history of the survey, going back to the 70s,  how it has changed over the years and how agencies are using it to improve leadership and support employees. The SEE is a survey gives leaders with valuable information to understand and improve their organizational culture and it provides employees a place to share their thoughts and insights. In this interview you will hear why employees leave jobs in state government and what we can do about it. Spoiler, it is much more than pay! Whether you're leading a state agency, are part of a team within a large organization I know you are going to gain some valuable insight from this conversation. Learn more about the Survey for Employee EngagementCheck out the video mentioned about TxDOT leadersConnect with and learn more about  Dr. Noel Landuyt, Ph.D.

Lacy talks with Rebecca Castillo, who works for the TDCJ Training and Leader Development Division and is a mother of two boys. With her busy lifestyle, she had not been prioritizing herself, and knew something had to change. The decision to take charge of her health literally changed her life. Rebecca shares how her journey toward self-care or her preferred term, “self-love,” got her to schedule an overdue wellness visit and mammogram. The early of detection of breast cancer saved her life. Rebecca thought, there's never a good time to go to the doctor.  “But it's going to be worth it if you take the time. I caught my cancer early and I still get to be here with my boys.”Links to resources:Wondr Health Application ERS Wellness WebpageVirtual Fitness Class CalendarWebinar ArchivesVirtual Wellness Fair Channel

Lacy talks with Patricia Hord, the Grant Education and Communications Specialist at the Office of Consumer Credit Commissioner.How does your personality and family background shape your relationship with money and spending habits. Was your family often struggling financially or were you often the recipient of enormous generosity? These experiences can shape a person's money mindset. Are you a saver/splurger? A compulsive saver or a worrier? A gambler or a compulsive spender? A compulsive money earner are are you indifferent to money? Find out how to manage these tendencies by understanding yourself (personality and beliefs about money) and how this shapes your financial tendencies. She also talks about important steps for making financial decisions that are more in alignment with your money goals or achieve financial wellness.Resources Mentioned: Enneagram InstituteRamsey Solutionshttps://www.fdic.gov/https://www.consumerfinance.gov/ 

Imagine the comfort of knowing that your child (or grandchild) will to be able to go to college. Texas college savings plans can help you turn that dream into a reality. Lacy talks to Linda Fernandez about one of these: The Texas Tuition Promise Fund, which allows participants to prepay their future undergraduate tuition and school-wide required fees at Texas public colleges and universities…  without the worry of investment risks. Linda is the Director of Educational Opportunities and Investments for the Comptroller and answers questions about the 15-year-old program. Do you have to select a college or university when you enroll? (No) Can any family member enroll a beneficiary in the program? (Yes) Are there different payment options? (Yes) What can you use the funds for? How are they used if a child does not attend a Texas public college or university? Listen in to find out.Tuitionpromise.org 

Lacy interviews her ERS co-workers, Armando Villarreal and Amy Chamberlain about an unusual “office gift exchange.” When Amy learned that Armando was undergoing daily dialysis in January, she already knew what that meant… that his kidneys were failing and that his life had become extremely difficult. In this episode, Amy and Armando share their story about what it's like to be in need of a kidney and what it's like to become a living donor. Although Amy's kidney was not a match for Armando, she decided to donate to a stranger through the National Kidney Registry (NKR) so that Armando can be matched with another donor and return to living a long and full life.  https://www.kidneyregistry.org/https://freakonomics.com/podcast/make-me-a-match-update/https://www.kidney.org/transplantation/livingdonors/general-information-living-donationShare your well-wishes for Armando to wellness@ers.texas.gov  

In the second part of this two-part series on women's health, Lacy brings your questions about polycystic ovarian syndrome (PCOS), urinary incontinence, sex drive, hormones and weight gain (and more!) to Dr. Elisa Brown-Pruitt, M.D., Regional Director for the Laura Bush Institute for Women's Health at Texas Tech University Health Sciences Center and Professor in the Department of Obstetrics and Gynecology at Texas Tech Health Sciences Center in Odessa. In a recent webinar with Dr. Brown, we received more questions from participants than we had time for, many of them on this topic. In Part 2 of this two-part episode series, Dr. Brown gives her thoughtful answers to questions like:What is PCOS and is it our fault? (no!)How can I treat the symptoms of PCOS, like weight gain, at any age? How should birth control pills be used as a treatment for PCOS?What impacts lack of sex drive in women and how can we address it?What causes urinary incontinence in women, and how can we prevent and treat it?What kinds of specialists can best diagnose and treat pelvic floor disorders?What causes vaginal atrophy and how can we treat it?Resources: Link to full Webinar RecordingLink to CDC Women's Health Information

In this two-part series, Lacy brings your questions about menopause and perimenopause to Dr. Elisa Brown-Pruitt, M.D., Regional Director for the Laura Bush Institute for Women's Health at Texas Tech University Health Sciences Center and Professor in the Department of Obstetrics and Gynecology at Texas Tech Health Sciences Center in Odessa.In a recent webinar with Dr. Brown, we received more questions from participants than we had time on this topic, so we're using the podcast to share the answers. In Part 1 of this two-part episode series, Dr. Brown gives her thoughtful answers to questions like:What are the causes of and the difference between menopause and perimenopause, and how long does each stage last?How can you treat symptoms like hot flashes, poor sleep and mood, or a slow-down in libido and metabolism? For treating symptoms, what kind of hormone replacement therapies are safe and effective, and which over-the-counter supplements do you recommend? Can you become pregnant when you are in the perimenopausal stage? Resources:  Link to full Webinar RecordingLink to CDC Women's Health Information

Lacy talks with Dr. Alex Lesko, Executive Medical Director for the ERS HealthSelect health plans, about how we can support our male family members and friends when it comes to their health and well-being. Up to 60% of men do not see a doctor on a regular basis and are less likely to take ownership of their health and well-being than those who do. For example, 36% of men (vs. 50% of women) get annual check-ups in the ERS HealthSelect plans; compared to women, men are also more likely to develop a chronic condition, such as hypertension, have shorter life spans, and are more likely to die by suicide. Why? And what can we do about it?Lacy and Dr. Lesko talk able the key reasons that keep men from seeing the doctor and the important role their spouses play in changing that. They also discuss the cues to look for when someone is struggling with a mental health issue, and the ways that the ERS HealthSelect plans can help them access the care they need.Registration link for Dr. Lesko's webinarWebinar ArchivesERS Wellness PageHealthSelect Men's Health Webpage

Lacy talks with Tara Humphreys, Field Interpretation Coordinator with Texas State Parks, who shares her passion for connecting our hearts and minds with all that our state parks have to offer. With 89 parks that are as varied as this state, the Texas Parks and Wildlife Department celebrates 100 years our Texas State Parks with special events – making this a particularly fun time to visit! Whether you are seasoned park visitor or brand new to experiencing the outdoors, Tara says “We've got you!”Tara shares the resources for planning your visit and your activities (including accessible options) – from walking to hiking, to kayaking and birdwatching. Or just sit and take in the sights, sounds. Never camped? Tara shares information about an affordable program for a group of up to 6 people called Texas Outdoor Family that will provide all the camping gear you need and teach you how to use it.Resources:LINK to Andy Walton's song about the Frio River or Garner State ParkAnnual Park Pass – 512-389-8900 or purchase at a local state park $70 for a primary holder (valuable if you visit more than a couple of parks a yearTPWD Centennial Celebration Information - check out all of the celebration opportunities at State Parks around the state! State Parks for Beginners - easy steps to get started using our beautiful state parks! Texas Outdoor Family Page - let the experts take you out camping! Groups of 6 can learn how to camp through this program

In this episode Lacy talks with Todd Whitthorne, a nationally recognized health and wellness speaker about the one key driver for health and happiness, the quality of our relationships.  Todd shares insight on what distracts us from our relationships and strategies for how to be more intentional in building healthy relationships at work and home.  Register for Todd's Webinar through this registration link. Watch recordings of previous webinars through the ERS Wellness Channel. Learn more about wellness offerings, upcoming events and more through the ERS Wellness Webpage. Links to resources mentioned in the webinar:Harvard Study of Adult Development The Good Life Surgeon General's Advisory on LonelinessLondon Black Cab Study 

If you're a State of Texas employee, you might already know about the free fitness classes offered online almost every day of the work week. The new Virtual Wellness Calendar features a range of classes lead by other state employees, including Jewell Smith of Office of Attorney General; Mackenzie McIntyre of Texas Department of Transportation, and , Rachel Schey of Alamo College District.In part 2 of this series  you will hear why these wonderful people are providing this resource and how Virtual Fitness classes may help to support mental health as well! Join and share this resource with your friends and colleagues: Resources: http://www.wellness.texas.gov/Challenge.htmProvide feedback or ask questions:  lacy.wolff@ers.texas.gov 

Meet our fitness instructors!If you're a State of Texas employee, you might already know about the free fitness classes offered online almost every day of the work week. The new Virtual Wellness Calendar features a range of classes lead by other state employees, including Jewell Smith of Office of Attorney General; Mackenzie McIntyre of Texas Department of Transportation, and , Rachel Schey of Alamo College District.Get to know these inspirational women and why they teach, in addition to their day job. What motivates them? (spoiler alert… it's YOU!) And hear their passion for meeting people at their own fitness level!Resources: http://www.wellness.texas.gov/Challenge.htm 

In this episode Lacy talks with Lesley Jimenez, MPH, who serves as the Statewide Wellness Coordinator at Texas Department of State Health Services. Lesley shares how the Get Fit Challenge came to be, what she does to support health and wellness of state agencies and how we can participate and get the most of out the Get Fit Texas Challenge! Learn more about the challenge through the Get Fit Texas Website.Enjoy a virtual fitness class with other participants through the Virtual Fitness Calendar.and read the code that supports wellness policies and initiatives at our state agencies.Register to see who won the challenge in our webcast or attend other wellness events through the ERS Wellness Calendar.  If you have feedback or questions, please email me at lacy.wolff@ers.texas.gov. 

In the final episode of a 3-part “music and wellness” podcast series, we listen to the music and stories from state employees (TxDOT & TDI) who shared their time and musical talent at our 2022 state employee virtual wellness fair.  This episode is co-hosted by Jimmy Anderson, a state worker and drummer for the Austin band The Bandoliers. Experience the power of music in this very special series. Check out all of the afternoon concerts and more through the 2022 Virtual Wellness Fair Channel.Send feedback for this episode and these performers to lacy.wolff@ers.texas.gov 

In this second of a 3-part “music and wellness” podcast series, we listen to the music and stories from state employees ( from ERS, TDI, TPWD and CPA) who shared their time and musical talent at our 2022 state employee virtual wellness fair. Each of the musicians reflects on the how role of music in their lives has changed over time and the ways it contributes to their own well-being. This episode is co-hosted by Jimmy Anderson, a state worker and drummer for the Austin band The Bandoliers – whose music is featured on this episode. Experience the power of music in this very special series. Check out all of the afternoon concerts and more through the 2022 Virtual Wellness Fair Channel.Send feedback for this episode and these performers to lacy.wolff@ers.texas.gov 

In this first of a 3-part “music and wellness” podcast series, we listen to the music and stories from state employees who shared their time and musical talent at our 2022 state employee virtual wellness fair. Each of them reflects on how music has contributed to their own wellness in surprising ways. This episode is co-hosted by Jimmy Anderson, who not only plays in the Austin band The Bandoliers, he also served as videographer for our wellness fair concert series and works for the Office of Comptroller Accounts. Experience the power of music in this very special series.Check out all of the afternoon concerts and more through the 2022 Virtual Wellness Fair Channel.Send feedback for this episode and these performers to lacy.wolff@ers.texas.gov 

How can slam poetry change your day? In this very unique and short episode of the podcast, Lacy introduces Brian Francis, retired executive director of the Texas Department of Licensing and Regulation and a nationally acclaimed slam poet. We get to hear Brian as he uses the words submitted to him from state employees to create a poem on the spot. The words and the poem are inspired by the theme of our most recent State Employee Virtual Wellness Fair: Adapt & Thrive. Feel inspired by Brian's weaving of words into a tapestry of emotions, aspirations and song. We are all poets. Words matter. And today is our moment. Watch Brian Francis' full poetry session in video formatYou can also check out all of this year's sessions from the 2022 Virtual Wellness Fair through the 2022 Virtual Wellness Fair Channel! 

Lacy talks with Dr. Genovese, Chief Medical Officer for Acadia Healthcare, the largest standalone provider of behavioral health care in the U.S., about trauma's impact on the brain and what we can do about it. Part 1 of this conversation focused on trauma's impact on the brain and practices that support resiliency when you experience trauma. In this second part of the conversation, Dr. Genovese outlines symptoms of post-traumatic stress and shares effective psychological therapies for trauma – from talk therapies and EMDR to somatic experiencing.  Dr. Genovese says there are many options for us to try as we seek to heal from trauma. Taking the first step is an act of courage and your HealthSelect of Texas insurance plan provides coverage for mental health treatment.Mental Health Resources: HealthSelect of Texas Virtual Mental Health VisitsHealthSelect of Texas Mental Health Information2022 Virtual Wellness Fair Mental Health Toolkit

Lacy talks with Dr. Genovese, Chief Medical Officer for Acadia Healthcare, the largest standalone provider of behavioral health care in the U.S., about trauma's impact on the brain and what we can do about it. Learn about the ways we all experience trauma on a daily basis and the unusual amount of trauma experienced by first responders, who make up a significant portion of our state employee population. Dr. Genovese describes how unmanaged stress can change how your brain is wired and how you see the world. He also shares strategies for preparing yourself and for taking care of yourself during or after a traumatic or stressful experience. He also touches on the surprising impact of alcohol consumption on stress.Check out the recent webinars we have offered on Brain Health: Dr. Russell Frohardt, Ph.D. Q&A with a Neuroscientist Mindfulness & Your Brain WebinarSleep & Your Brain WebinarRegistration is OPEN!  October 17-21, 2022 Virtual Wellness Fair Registration Page! 

Lacy talks with Holly Cuozzo, a fitness specialist with the Texas Department of Public Safety. At the time of this interview, groceries cost 10% more than they did a year ago. With two teenage boys to feed, Lacy empathizes with other families feeling this impact on her household. Learn how Holly and Lacy approach eating well and economically at home, work and on the go. You'll be craving Holly's fried rice recipe at the end! Resources: MyPlate | U.S. Department of Agriculture for meal planningEating Well on a Budget Webinar with Holly Cuozzo, MSDPS Fitness Wellness Unit webpageERS Wellness Events CalendarHolly's Easy Fried Rice RecipeIngredients:• 3 ½ cups Brown or White Rice, cooked• 1 cup Chicken Breast, Ham, Pork, or Tofu, cooked and chopped (optional)• 2 Eggs, beaten• 1 cup Mixed Vegetables, cooked and chopped* *use fresh or frozen• 2 Green Onions, slices• 1 tbsp Vegetable Oil• Soy Sauce and/or Hot Sauce to tasteYield: 4 servingsInstructions:1. Wash hands with soap and water.2. Heat pan. Add 1 tsp of oil. Add eggs and scramble.3. Remove cooked eggs and set aside.4. Add the rest of oil (2 tsp) to pan. Stir fry rice, breaking up lumps by pressing rice against pan.5. Add cooked protein and/or vegetables. Stir fry until heated.6. Add green onions, reserved eggs, and sauce to taste. Serve hot.7. Cover and refrigerate leftovers within two hours.

Lacy talks to state employee and competitive sand sculptor Albert Lucio about “flow,” a mental state that's highly correlated happiness and well-being. Anyone can experience “flow” by engaging with your passions and even work in ways that challenge you. Having served for 16 years with the Department of Family and Protective Services while pursuing his passion for building giant sand sculptures, Albert shares insights for creating flow in daily activities and new challenges that interest you. Learn his tips for finding activities that interest you (or that might interest you if you approached them differently) and how to overcome a lack of motivation. ERS Wellness Webinar: Finding Flow at Work and in Life with Albert LucioAlbert's sand sculpting photos : https://albertlucio.com/Flow: The Psychology of Optimal Experience by Mihaly CsikszentmihalyiRise of Superman: Decoding the Science of Ultimate Human Performance by Steven KotlerSearch Meet Up to connect with other people who share your interests

 Lacy visits with Melanie Odums from the non-profit Trellis Company about new information that can have a huge impact your financial health.  If you have been making payments on student loan debt over the years while employed by a state agency (or any governmental entity), a public school or institute of higher educations, or a non-profit, you might be eligible for loan forgiveness from the federal government. There have been temporary changes to the Public Service Loan Forgiveness Program, making even more people eligible for loan forgiveness. But borrowers must apply to the U.S. Department of Education before October 31, 2022, to take advantage of these temporary, more relaxed rules.Melanie Odums is an Accredited Financial Counselor and has been working in the financial aid industry for 17 years.   She has had a variety of roles in financial aid administration and loan servicing, including working one-on-one with college students and families.  Through this work she has helped many individuals understand and navigate the financial aid process, their student loans, and their personal finances. She has a bachelor's degree in business management from Texas State University.Resources mentioned in the podcast:Upcoming webinars can be found at the ERS Wellness Events CalendarTrellis webpage with more resources and links Text Questions to: (512) 359-8838 

Years before Alexis Schminke became a fitness instructor with Texas Department of Public Safety (DPS), Alexis was an active child from an active family, who became a teen who struggled with body image and her relationship with food. She later became a forensic scientist with DPS and even later, found her passion for health and wellness… and for her own changing body.Alexis talks about her journey to becoming an active adult and what keeps her motivated to feel good in her body.Resources: Movement Mindset Webinar LinkVirtual Fitness Calendar LinkHealthSelect Wellness Benefit ResourcesERS Discount Purchase Program Link

In this short episode Lacy discusses how your mindset impacts your movement. She reflects on her childhood experiences that helped her to build movement mindset and how her mindset changed when she no longer had team sports in her life. Through a new activity she found a renewed sense of purpose and way to move that has been a cornerstone of her movement practice for the past 18 years.  In this podcast you will hear 5 strategies to help you build or maintain your movement mindset! Resources mentioned during this episode: 1 Degree of Difference WebinarState Employee Virtual Fitness CalendarJoin us for a webinar on this topic on July 14th from 10-11 a.m.: Movement Mindset Registration Link

Lacy talks to Dr. Russell Frohardt, neuroscientist and Dean for Academic Success at Northwest Vista College, about keeping chronic stress in check. The human stress system evolved to alert us to immediate danger so that we can act fast and stay safe. But in this modern age, we must manage a stress system that is chronically “on.” Unlike our ancestors, who faced dangers in the natural elements, we face an onslaught of concerning news from the frontlines of war, a global pandemic, extreme weather events, poverty, and more. If just reading these words quickens your heart rate, your stress system is engaged, and when it's engaged for too long, other systems in our bodies can break down, increasing our risk for disease - both physical and mental. Dr. Frohardt talks about the surprising health risks of unchecked stress. Find out what activities he recommends for you to take control of chronic stress.Resources:If it is before June 23rd sign up for the webinar featuring Dr. Frohardt:  Men's Health & Human Performance Webinar Registration Link If it is after June 23rd, you will find a recording of this webinar in our ERS Webinar Archives Channel. Adult Wellness Guidelines HealthSelect Preventive services FlyerEmployees, retirees and dependents covered by an ERS-administered health plan, learn about your wellness resources on this ERS webpage.

Lacy talks with her ERS colleague, Diana Kongevick, Director of Group Benefits. As the person who directly oversees the HealthSelect health plans and other insurance plans, Diana shares the very human impacts of these programs. She also shares valuable insight and lessons from the unexpected loss of a child… not once, but twice. She talks about the unexpected gift she received from her adult daughter after her unexpected death, and how we can prepare this same gift for our families. As someone who has experienced and still experiences profound grief, Diana shares ways she feels support and comfort from others. Knowing that mental health is health, Diana highlights the professional support available to us and our families through our health plan. Finally, with regard to your ERS-administered benefits, she shares simple steps that can help you save money and one that can perhaps save your life.Resources:HealthSelect mental health benefitsSummer Enrollment 2022HealthSelectShoppERS member journeyHealthSelectShoppERS FAQ

In part 3 of this 3 part podcast Professor Raj explains the BAMBA model of happiness. BAMBA represents the 5 determinants of happiness in the workplace and includes: Basic NeedsAutonomyMasteryBelongingAbundance CultureAre You Controlling of Others Scale 1-  Strongly disagree 2- Disagree 3- Probably disagree 4- Neutral 5-Probably agree 6- Agree 7 – Strongly Agree1. I have high expectations for the people that are important to me.2. I have very high standards for those around me.3. If I ask someone to do something I expect it to be done flawlessly.4. I can't be bothered by people who won't strive to better themselves.5. The people who matter to me should never let me down. What it means: 5-15- Afraid of control16-25 Ideal26-35 Control freak Gratitude exercise to improve culture: 1. Think of a person that has had a positive impact on you in the recent past. (ideally not someone you have thanked before).2. Send them a short note (or text) thanking them for the positive impact they have had on you Check out the WestJet Ad that shows a great example of what abundance culture looks  like! Resources:Happiness at Work Webinar for ERS Raj's book: “If You're So Smart, Why Aren't You Happy?”Raj's online course links (available at no cost): A Life of Happiness and Fulfillment | CourseraHappier Employees and Return-On-Investment Course | edX 

This short episode is Part 2 of a 3-part series on happiness and why it matters in the workplace with Raj Raghunathan, Ph.D. Following up on our April 29 episode on the research around workplace happiness, Lacy walks you through a few questions to measure your happiness at work and how that connects to productivity. Get ready with your calculators to tabulate your score.Resources:Happiness at Work Webinar for ERS Raj's book: “If You're So Smart, Why Aren't You Happy?”Raj's online course links (available at no cost): A Life of Happiness and Fulfillment | CourseraHappier Employees and Return-On-Investment Course | edX Happiness at work scale 1-  Strongly disagree 2- Disagree 3- Probably disagree 4- Neutral 5-Probably agree 6- Agree 7 – Strongly Agree In most ways, my work life is close to my ideal I am satisfied with my work life. The conditions of m work life are excellent. So far, I have gotten the important things I want in my work life.  If I could live my work life (career) all over again, I would change almost nothing. Productivity at work scale 1-  Strongly disagree 2- Disagree 3- Probably disagree 4- Neutral 5-Probably agree 6- Agree 7 –Strongly Agree My organization gets good work out of me for the salary they pay me In the past year, I took very little sick leaveMy contributions to my organization are significantIn the past month, I've spent very little time not working (e.g., surfing the Internet or engaging in idle chat(  In the past year, I have rarely felt like quitting my job

In this short podcast episode, Lacy shares a recording from a recent webinar she hosted with Raj Raghunathan, Ph.D. on the topic of happiness and why it matters in the workplace. Author of “If You're So Smart, Why Aren't You Happy?” Dr. Raghunathan shares research on the relationship between happiness and workplace productivity, and why employers should care.Read more about the book: “If You're So Smart, Why Aren't You Happy?”You may email Lacy for the slide deck to Dr. Raghunathan's recent webinar at lacy.wolff@ers.texas.gov or watch the entire 1-hour presentation on the  ERS Wellness Channel. Raj's online course links (available at no cost): A Life of Happiness and Fulfillment | CourseraHappier Employees and Return-On-Investment Course | edX 

Director of Workforce Development at the Texas Department of Transportation, Chris Young oversees employee development and training. Even though he identifies as a lifelong learner, Chris hadn't considered yoga to be something he would do, until he unknowingly started a stretching routine after a back injury. Today, Chris still uses – and teaches, of course -- yoga to support physical recovery and manage stress. Learn how TxDOT employees have adopted a “flex and stretch” morning routine and how you can practice yoga for your fitness level, your own clothing and environment. Chris also shares how we can all use our breath to reset our nervous systems after we encounter “email apnea” and other stressful moments. Website for James Nestor, author of Breath: The New Science of a Lost Art -- https://www.mrjamesnestor.com/Practice Yoga with Chris: 15 Minutes of Chair Yoga https://youtu.be/sitmvr3v1W30 Minute Yoga Practice https://youtu.be/G-tPfXs9QwU 10 Minute Yoga Refresh https://youtu.be/sonKIp5RSg8