Everyday Health, Simplified

#5 in the Metabolic IQ Series Inflammation is indirectly related to insulin resistance, and impacts our metabolic function, too.  You'll learn how inflammation is supposed to work, and what happens when it goes awry in places like our gut, heart, and fat cells – and what you can do about it. Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

#4 in the Metabolic IQ Series This episode gives us the good news:  we have the power to correct our insulin issues and revamp our metabolism!  You'll hear five ways to test whether or not you have insulin resistance, as well as four ways to take your health into your own hands, begin correcting your metabolism and rediscover vitality in life. Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

#3 in the Metabolic IQ Series It turns out that insulin is connected to nearly all chronic diseases: obesity, type II diabetes, heart disease, fatty liver disease, hypertension, and even infertility.   Chronic diseases take decades to develop, and this episode explains how that process happens, and WHY our metabolism seems to take a nose dive in our late 30s, 40s and 50s.   You'll find out if you've been contributing to chronic illness in your life, too! Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

#2 in the Metabolic IQ Series This episode helps unravel why our weight cannot change until our insulin levels do.  Your insulin is raised partly by poor stress management and lifestyle, and largely due to our nutrition.  When we pay attention to our insulin levels, we can act proactively in order to avoid disease and illness.  Tune in to understand how your insulin levels dictate what your body is doing with the food you eat on a daily basis. Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

#1 in the Metabolic IQ Series Currently, 6 of 10 adults in the US have one chronic disease.  Four out of 10 adults have TWO or more, and even our YOUTH are becoming chronically ill.   For the first time in history, the current generation will NOT outlive the past one - our life expectancy has now started to REVERSE.   Half of all adults globally now have metabolic syndrome.   Clearly there is a metabolic health crisis happening, and if we want to change it, we need to understand it.   This episode starts a series of five episodes devoted to helping YOU better understand your metabolism, so that you can get unstuck, get healthy and STAY healthy.  If you're concerned about your metabolism, your weight, your current health, or your future health, listening to the next several episodes will raise your Metabolic IQ.  You will not get medical advice, but you WILL gain knowledge that if you APPLY it, will give you power to live a long, full, HEALTHY life.   First up - Get a grasp on what metabolic syndrome actually is, and how insulin is the key player.  Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome.Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

The new year is often a time when people evaluate their lives, and decide on any changes they might want to make. Many people set intentions for the year ahead, choose words that focus their efforts, or make resolutions. That reflection can be helpful for us in our personal growth.  What's also true is that after a few weeks of intentions or resolutions, many people have a hard time sticking to them, and fall back into old patterns and behaviors.   This could be due to the way people respond to expectations - which is what resolutions and intentions are - expectations you place on yourself.  If you know your tendency in responding to expectations, you'll be better equipped to handle those intentions and resolutions you set.  How do YOU respond to expectations?  That's your “tendency”, and that's what we are going to explore today.   According to Gretchen Rubin's book, The Four Tendencies, we all have a primary response to expectations and they are:   upholder, obliger, rebel and questioner.  This episode summarizes the strengths, weaknesses, and needs of each one, so that hopefully, it'll give you an insight into YOUR tendency, the places you get stuck, and how you might help yourself out of them.   Curious as to your tendency? Take the quiz here:  https://gretchenrubin.com/books/the-four-tendencies/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.  Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Have YOU ever had a conflict in a relationship?  I'm not sure how many conflicts are created by misunderstandings and misinterpretations, but I'm guessing it's a LOT, like over 90% of them.   What's interesting is that most of us end up with partners and family members who speak different love languages than we do, and therein begins the conflict. The holiday season is about giving - and giving comes from love - so if we can do a better job at showing love, that'll make not only the season better, but our relationships, too, right?   This episode shares the five love languages first described by psychologist Gary Chapman, and gives you ideas on how to identify the love languages of the people closest to you. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.  Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

It's arguably the most food-focused time of the year… Is there a way to maximize our body's output for all the dietary input we do during the holiday season? Can we still indulge AND feel good about it? Yes!  This episode offers you ten tips to serve as a compass for you to navigate the festivities with joy and self-care. From giving up guilt, practicing gratitude for the moment, being present with your food, maximizing your hormonal response to it, choosing your foods powerfully, to managing your sleep and drink-  these practices allow you to create a harmonious balance during the holiday season.  Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.  Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

“I already ate a dessert tonight, so I may as well sample these other ones, too.” “I already had pizza this week, so I might as well have a beer and burger with my buddies.” “I already pressed snooze, I might as well press it again.” “I already skipped my workout this week, I might as well just skip another one.” The “might as well” mentality is alive and well in our lives, especially in the realm of wellness.  Although it can be helpful, it's usually an indicator of you relinquishing your responsibility - and leaves you settling for LESS in your life. This episode provides examples of what this mentality sounds like in other areas of life that highlight how dangerous it can really be, and gives you three ways to raise your awareness and shift your thinking. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.   Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

We've all heard how practicing gratitude boosts our mental health and happiness.  It's like nutrition for our minds. This episode shares two other practices that boost health and happiness, and take your gratitude to a whole new level. You'll learn about “mental subtraction” and how easy it is to implement, along with the practice of sharing your wins, which provides you with a way to measure your progress. Both of these practices help us cultivate a “gain” mindset, instead of living in a “gap” mindset, which is the default for most people. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.   Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Blue zones are the places around the world where people reach 100 years of age at rates that are 10x greater than they do here in the United States.  They also tend to have low rates of heart disease, diabetes, and obesity rates. Blue zones are often considered examples of good health.   Currently, the five blue zones are: The Ogliastra and Nuoro region of Sardinia, Italy The Greek island of Ikaria Okinawa, Japan The Nicoya Peninsula in Costa Rica The Seventh Day Adventist community in Loma Linda, CA Today's episode is going to unpack five commonalities they share that we might be wise to consider in our own lives, as well as one other factor for longevity we may benefit from keeping in mind if we are looking for optimal health. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.   Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

I had heard of Intermittent Fasting long before I ever tried it. I was totally opposed to it at first, because I was someone who woke up hungry, ate about every 3 hours, and would get shaky if I didn't.   Reluctantly, as I read more from experts, I opened my mind to the possibility of fasting.   I set about learning from the experts.  I was intrigued, to say the least, but I had many opinions and beliefs about it that turned out to be false.  This episode addresses five false beliefs I held about fasting before I did the research on it, and they are: That intermittent fasting is a diet. That you will go into starvation mode. That you will be hungry a lot. That it is bad for you if you exercise a lot. That it is rigid. You'll also hear a general recommendation to safely start intermittent fasting.   To learn more about the Intermittent Fasting 101 5-week course mentioned in the episode, go here:   https://www.elisapoolwellness.com/intermittent-fasting-101 Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.   Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

A few listeners suggested it might be helpful to get an insider's view into what I do on a regular basis.  I was hesitant, because I am NOT saying that what I do is what YOU need to do, or what would work for everyone.  This episode is NOT telling you what to do, or to be like me.   What you could hear, however, is a perspective shift, or a few ideas that you could tweak and incorporate into your life.   I share what my daily schedule is and why I do certain things. I share what my nutrition looks like on a weekly basis. I share what my nutrition and lifestyle look like on a monthly basis. There are things I intentionally DO, and things I don't.  I pay attention to frequency.  It's not just how OFTEN you do things, it's how SELDOM you do others.   If you'd like some easy ideas for family friendly meals, complete with shopping list, here's a freebie for you:  https://www.elisapoolwellness.com/five-family-friendly-meals To receive the food template and tracker mentioned in the episode, text “Food” to 727-591-4959 and you'll get it. Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.  Have a podcast topic to suggest?  Please do!  Email me at elisapoolwellness@gmail.com - suggestions always welcome. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

How much sugar do you eat every day?  Would you know in grams?  How about in teaspoons?   The average American eats 17 teaspoons of ADDED sugar a day, not counting naturally occurring sugar.  That's 2-3x more than the daily recommendation for men and women.  It's a little tricky, because nutrition info labels list sugar as grams, but here in the USA, we don't measure things in grams, we measure in teaspoons, tablespoons, and cups.   The conversion rate is 4g of sugar equals 1 teaspoon.  So, those 17 teaspoons the average American eats each day equals 68 grams of added sugar.  It should be EASY to get less than that, WAY less, right? Maybe not - you'll hear why. And what kind of sugar does our brain need?  What's the problem with eating sugar?  This episode explains all that.  It'll give you examples of how much sugar is added to one serving of things like cookies, bagels, muffins, and candy and convert it into teaspoons, so you get a visual picture of how much sugar is in each serving.   You'll learn the difference between glucose and fructose and which one the body can't metabolize.  You'll also hear some ideas for solutions to the sugar issue. Lastly, you're challenge to calculate how much sugar you eat on a daily basis, put that visual in a bowl using table sugar, and post it on social media!  Elisa will do the same.   Are you up for it? Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you'd like a weekly mindset reminders, text the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.   Have a podcast topic to suggest?  Please do!  Email elisapoolwellness@gmail.com - I'd love to hear it. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Swiss Army knives - they're pretty useful, right?  Well, did you know that humans are like the Swiss army knives of movement among animals?  This episode unpacks what that means, and how we can cultivate “wildness” in our movement, our minds, and our lives.   You'll hear how to gain awareness and talk to the “lions” in your life, how to give your mind a retreat, how nature affects you, and more impacts of becoming more “wild”. Accessing our wild sides can help our bodies become healthier, improve how we manage stress, and increase the quality of our lives.   After listening, please share your takeaways!  Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ If you could use weekly mindset reminders, text the word “REMEMBER” to 727-591-4959, and you'll get a weekly quote that will redirect you to forward movement.  Have some podcast topics to suggest?  Please do!  Email them to elisapoolwellness@gmail.com - I'd love to hear them. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

What if we could move farther away from illness and closer to wellness by getting a little more wild?  This episode talks about how our specialized brains and bodies need wild conditions to thrive - especially its food source!   You'll hear exactly what the acronym VPFC means, and how to apply it to your daily food choices, and you'll hear what percent of our diet is made up by processed food these days.  Want to take a guess? Best of all, you can get a handy nutrition template and tracker that will help you build awareness of what foods you are eating and how often.  To get your free copy, text the word “FOOD” to 727-591-4959, and I'll send you the template / tracker I created and use for myself!  Knowledge is power.   Have some podcast topics to suggest?  Please do!  Email them to elisapoolwellness@gmail.com - I'd love to hear them. Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

This episode is the answer to the question I received:  “I hate to exercise.  Can I still be healthy?”   This question is so important it deserves a full episode. You'll learn the difference between exercise and movement, as well as the benefits of physical activity you really don't get anywhere else.   It's worth a listen - and then I challenge you to share the way you are being active with me, because we could all use the accountability and inspiration from others.   Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ Want some weekly mindset reminders?  Text me the word “REMEMBER” to 727-591-4959, and I'll (me, not a bot) share one or two quotes with you each week via text message.  Have some podcast topics to suggest?  Please do!  Email them to elisapoolwellness@gmail.com - I'd love to hear them. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

We're starting off season two with a broader understanding of what wellness really is. You could think of wellness as one end on the “Health” continuum (with illness on the other side), or use the analogy of your wellness as your body's retirement fund.  It's important to make deposits while you can!  This episode will unpack those two ideas in ways that help you rethink how to achieve wellness in your life. Most of us know what to do, but we have a hard time doing it - mainly because our old habits and thought patterns get in the way.  One of the things that has helped me is daily reminders!  I've collected hundreds of quotes that help me remember how to move forward.  If you think you could use a weekly reminder, text me the word “REMEMBER” to 727-591-4959, and I'll share one or two quotes with you each week via text message.  And these are coming from me, not a bot, so we are clear. Have some podcast topics to suggest?  Please do!  Email them to elisapoolwellness@gmail.com or text me at 727-591-4959.   Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

This episode marks the official end of Season ONE of Everyday Health, Simplified.  Season two will begin again in the fall. In the meantime, I would LOVE to hear from you: What do you want to hear about?   What are you curious to learn?   What is more helpful for you - topics on nutrition, or mindset?   What are the burning questions you have??  Send them to me!   You can either email them to elisapoolwellness@gmail.com OR text me at 727-591-4959.   Truly, I welcome your input because they offer ideas and inspiration, so please send them! How are we going to wrap up this season?  By learning how to set our lane limits. Summer typically means more eating, drinking and partying than usual.  And this is to be expected, because life is meant to be enjoyed.  If you can't enjoy it, what's the point?   But instead of going overboard this summer, it might be helpful to set up some parameters beforehand that will help keep you in check. The idea is that you create some upper limits- the maximums you won't go over - and the lower limits - the minimums you won't go under - and those limits create the lines for the lane you're driving. This episode teaches you how to do it - so take a listen and then share yours so we can cheer you on!   Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ See you next season!  Until then, keep practicing health, everyday. --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

What phase of metabolism are you in?  Your metabolism is an integrated system of interconnected biochemical and cellular reactions, and together they coordinate ALL the functions in your body to keep you alive, and ideally, thriving!   Many people, as they age, experience what they call a slowing down of the metabolism.  Is it true? How much does your metabolism slow down?  What are the causes? What can we do?   Today's episode explains the four phases of metabolism all humans share, and outlines how to manage it. Your metabolism and its current state is not how your metabolism has to be, or how it will stay.  For you to get your metabolism where you want it, you need to learn how to manage it, and of course, to do that, you need to understand it.   Book referenced: If you want the food template referenced in this episode, text the word “template” to 727-591-4959To suggest future episode topics, email them to info@elisapoolwellness.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Is dairy healthy or unhealthy?  People have been eating dairy for thousands of years, and now there are scores of alternative milks on the market because dairy is said to be harmful.  What's the truth?  Is it good or bad for you? The answer is: neither.  Like all the food we eat, dairy affects our bodies in different ways, and can impact our hormones and metabolic function, too. This episode unpacks the dairy debacle and helps you decipher what kinds might be best for you to try, or if dairy is something you want to avoid altogether.  We'll talk about the negatives, the positives, and then give you some options. I love hearing from you, so text me at 727-591-4959 and let me know any topics you're interested in hearing about!  Until next time.  Keep practicing health every day! --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Last week, I shared eight signs of fearing hope.  It's in our best interest to take a look at our lives for signs of fearing hope, because as we gain awareness of where we do that, THEN we're able to stop criticizing ourselves and, if we choose to, work to change.   Fear of hope doesn't mean you feel less hopeful - it means you are connecting your sense of self worth with the outcome of your goal:  if you achieve it, you take it to mean you're worthy. If you don't, you take it to mean there's something wrong with you.  That's why you fear hope, because hope is connected to who you are as a person. People who don't experience fear of hope are able to separate the goal outcome from who they are - the goal and all the possible disappointments are NOT threats to their self worth.  They are simply goals for which to strive, chances to grow, and/or learning opportunities. Today I'll be sharing eight tips to overcome fear of hope, from Dr. Ross Ellenhorn's book “How We Change and Ten Reasons We Don't”.  As he explains,  “Making personal change is all about the risk of authentically approaching your life. The risk is real, because you're being at your most real.” As you learn to move forward through the fear of hope, and manage the gap that your brain doesn't like, you will begin to see your forward progress, and be empowered by it.  Please share this episode with someone who needs it, because we could all use the support from another true friend. Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Whenever we have a goal that includes a personal change in some way - weight loss, behavior change, ways of communicating, parenting style, our role in a relationship… no matter what it is, we are always taking a gamble on ourselves when we are trying to change that thing about ourselves.  And gambling means risk - some of us do better with that than others.  To make personal changes, your level of hope matters.   Believe it or not, there is a state of mind called “fear of hope” that is quite common, and it's important to understand because only as we understand ourselves and why we do the things we do that we are able to begin to change.  This episode draws from Dr. Russ Ellenhorn's book, “How We Change and Ten Reasons We Don't”.  It explains the natural tension created between when we recognize that where we ARE is different from where we want to BE.   When you strive for change, you are both hoping for a change in yourself, and risking disappointment that you won't succeed.  As you move forward, you must continually choose hope and purposeful action.  But some of us have a hard time dealing with hope.   You will hear eight signs that may signal you are operating from fear of hope - and next week will share what to do about it! Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

If you had to pick, would you rather be hot or cold?  Turns out, being hot AND cold both have some great benefits for you! Chances are you've heard of cold plunging and ice baths.  You've also likely heard of saunas and steam baths.   Exposure to heat and cold is yet another example of how life is not an either /or situation - it's more of a both / and.  This episode will take you through some of the science behind the advantages of being HOT and COLD.   I love seeing your posts and how you implement health everyday! Tag me on Instagram: www.instagram.com/elisapool_wellness  Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

This is Everyday Health Simplified's 50th episode!!  To commemorate, the topic is one of my favorite things to discuss:  FOOD I love to eat.   In this episode, you'll hear my top 5 foods for health - my Fab Food Countdown - and the reasons why.  I wonder if you'll be surprised by any of the choices! I have a fun challenge for you.  Create your own Fab 5 Food list, or take a picture of one the foods I suggested and tag me in it when you post on social media.  I'd love to see what foods make you feel good - plus it's always fun to see how different people prepare them!   Are you up for it?  I hope so.  Let's have some fun! Tag me on Instagram: www.instagram.com/elisapool_wellness Tag me on Facebook:  https://www.facebook.com/elisa.mcclurkan/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

What are anti-nutrients and how serious are they?   Anti-nutrients are chemicals/substances in a food that not only block your ability to absorb nutrients from the food you eat, but can even leech out the nutrients you DO have in your body.  They can also cause digestive problems.   Many plant foods have anti-nutrients, because this is their biological way of protecting the species. There are also manmade antinutrients.  How harmful are they? That depends on how much or how many of them you eat.  You won't die if you eat foods with anti-nutrients in them.  However, if you eat them frequently, they CAN cause some serious health issues.  The point of today's show is to help you become AWARE of anti-nutrients, where you find them, and then take a look at your diet and see how often you're eating them.   Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Last week we explained that metabolic flexibility is when your body is able to burn both stored glycogen and stored body fat for energy.  When it can do this, you are considered metabolically flexible.  When it cannot, your body can only burn glycogen, which leaves your body fat ON your body, usually becoming more inflamed and more numerous, which over time, usually ends up leading to weight gain, prediabetes, fatty liver, heart disease, diabetes, obesity and more. Naturally, if we are alive, we want to LIVE, not just survive.  So, how do you FIX Metabolic Inflexibility?  How do we prevent it? That's what this episode is all about. Take the quiz to gauge your current level of metabolic flexibility here!https://www.elisapoolwellness.com/metflex  Information on the Intermittent Fasting 101 Course mentioned in the episode can be found here: https://www.elisapoolwellness.com/intermittent-fasting-101 --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

So many people who wonder if their metabolism is broken, or if it can ever get better.  Are you one of them?  I am here to say, YES! Your metabolism CAN still operate efficiently.  You CAN still have a very healthy body and hormones working correctly.     Today's episode is part one of a TWO-part series on metabolic flexibility, so be sure to listen to next week, too.  The concept of your body's metabolism being flexible is a critical piece of knowledge for us to understand on our health journeys, because if we don't get it, then we could be harming our metabolism without knowing it.   Join the community! Free private FB group for women, “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

It's not that we CAN'T succeed. It's that we WON'T succeed as long as we are focusing on the wrong causes. This episode will teach you the difference between proximate causes and ultimate causes, and give multiple examples of how focusing on the short term cause is a recipe for disaster, relapse - and staying stuck. You'll hear the three secrets to achieving wellness - recognizing and managing triggers, changing your relationship with food and yourself, and focusing on metabolic and hormonal health - as well as the choices we face in dealing with them.  Special New Coaching Program begins April 3, with special pricing! Arise:  A 128-Day Body & Soul Transformation An accelerated road map for overcoming shame & body hatred and regaining freedom, joy & abundant health In the program, you:  Develop your “mentallect” → see your stories, toxic thoughts, old coping mechanisms, detrimental patterns, and change them. Focus on nutrition that improves your hormonal health Get mental and behavioral results faster that can transfer into any area of life  Get two full 63-day  neurological habit cycles  See more information here: https://elisa-pool.mykajabi.com/arise Book mentioned:  The Obesity Code, by Dr. Jason FungFree private FB group for women “Wellness Rising”:  https://www.facebook.com/groups/1153532848019343/   --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Since the gut is so critical to our health, this episode is going to be all about HOW we can mitigate the damage and start healing. You'll hear 12 different ways you can heal your microbiome, and the surprising effect regenerative farms have on greenhouse gasses. The wonderful thing about mother nature and our bodies is that they are resilient. Ecosystems will recover if we let them, without our intervention. We can see the fungal and biodiversity return quite quickly if given a chance. Link to EWG Dirty Dozen and Clean Fifteen: https://www.ewg.org/foodnews/?gclid=Cj0KCQiAgaGgBhC8ARIsAAAyLfFD-qDFms4gt7lg0FLO3houiVHEwWNxaRfnu85qhg__eoZhEtX4NrcaAuHoEALw_wcB Free private FB group for women “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/ Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/elisa-m-pool/message

Since the gut is where we bring in and metabolize ALL of our food - ALL of our fuel - the health of the microbiome makes a tremendous difference and has a huge influence on our health: metabolic, immune, brain and mental health. Because of the influence our gut has on our health, today, our goal is to discuss how to avoid gut dysbiosis - gut imbalances. In other words, what should we NOT be doing? The three main things that wreak havoc on our guts are our agricultural practices, our use of antibiotics, and the foods we eat. And, these are all intertwined. Tune in to hear exactly how this impacts your health, because chances are, you will hear something you didn't know before. Free private FB group for women “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/ Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Today, we are starting an important series for our wellness on understanding what we can do to increase our gut health, and therefore increase our immunity. With all the unknowns out there, this is a critical piece to you impacting your overall health and quality of life! Each episode will explore a different piece of the puzzle you'll want to understand. Today, we look at what your immune system is made of, and how it works. You'll learn how important your microbes are and the functions they have, as well as understand your body's primary defense mechanisms -and how to let them operate instead of overriding them. Free private FB group for women called “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/ Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

You might not want to listen to this episode. Because if you listen to this episode, you're going to have some serious thinking to do about how YOUR thoughts and beliefs are affecting YOU and how your life is turning out. As the saying goes, ignorance is bliss. But once you hear today's episode, there's no going back. What am I talking about? I'm talking about the idea that the cells in your body respond to the beliefs in your mind. That in fact, your cells are in constant communication with your mind, like they are tuned to the frequency of each other - that your body is like its own radio channel. Tune in to hear two powerful thoughts from Dr. Bruce Lipton, pioneer in the field of epigenetics, that hold big implications for your life. Free private FB group for women “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/ Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Strength training, a.k.a. resistance training. It causes mental resistance for many people! What if I get injured? What if I don't know how? What if I don't have time? What if I bulk up? This episode addresses those concerns, explains WHY muscle matters so much, and explains HOW you can easily start strength training this week. The truth is, muscle mass - and strength training to develop and maintain it - is actually VITAL to your health - more than we ever knew. A few resources: Article to start resistance training at home: https://www.healthline.com/health/exercise-fitness/strength-training-at-home#bottom-line Sal Di Stefano: https://theresistancetrainingrevolution.com/ Free private FB group for women “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/ Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

When we die, three pounds immediately disappears. Nothing has changed physically. We haven't lost blood, or muscle, or an organ. What we have lost is that life force that makes us who we are. Our energy. Our soul. Your brain also has 200 specializations unique to YOU. YOU are truly a gift. YOU have value just by being YOU, not by anything you do, earn, have, say, look like, or become. But how do we live this way? This episode explores what our soul is, how we keep it imprisoned by dichotomous thinking and shame, and how we might free it so that we can experience joyful and wholehearted lives. Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com Link to the private “Wellness Rising” Facebook page: https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Every single woman - single or not - needs to hear this message. Knowledge is NOT power. APPLIED knowledge is power. Currently, people ages 24 to 65 are dying 8 - 15 years younger than prior generations, and these are all from preventable diseases. This is alarming, don't you think?? What is going on, and what can we do to stop this trend before it gets worse? The answer to that is: a LOT. However, the THREE facets of health discussed today are imperative for every person with XX chromosomes: Number 1: the role of epigenetics on your health Number 2: the impact of your Infradian rhythm Number 3: self-advocacy and making informed choices Take a listen, empower yourself and pass it onto other women you love! Link to the private “Wellness Rising” Facebook page: https://www.facebook.com/groups/1153532848019343/ --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Last week we learned all sorts of fascinating things about the fat on our bodies, including the fact that it makes seven hormones our bodies need, that it's part of our endocrine system, that it affects our immune system, AND that it can make itself. If our fat has a mind of its own, and sometimes it really feels like it does, what do we do with it? Today's episode will highlight FIVE strategies you can use to work WITH your fat instead of against it. Thank you for listening! Please rate, review and share this podcast! Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

What if your fat was not just a blubbery substance on your body? What if your fat had multiple, highly important functions in your body - including your metabolism? This episode shares ten surprising truths about your fat that you will want to understand so that you can become more strategic and appreciative in your wellness journey. Thank you for listening! Please rate, review and share this podcast to empower others. Email me with ideas for future episodes: elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Like them or not, there are five truths you MUST accept - and prioritize - in your life for you to reach your wellness goals, and keep them. This episode will break down each of the top five truths, and offer suggestions on how to apply them to your life. #5: Take preventative measures. #4. Think lifelong. #3: Exercise frequently. #2: Get your brain healthy.. #1: You are what you eat. The bottom line is that there is NOTHING that impacts your body like nutrition does. It impacts your brain health, your brain function, your emotions, your mood, your behavior, your ability to handle stress. It impacts your metabolism, your heart health, your lung health, how weight is distributed on your body. It impacts your ability to exercise, your intelligence, and your VITALITY. Eat foods with calories that have optimal nutritional value as often as possible. It's time to take matters into your own hands, my friends. If today's episode moved you - please share it with someone else! Rate the podcast, follow the podcast, share the podcast- we need to get the word out and empower as many people as possible. And remember, if you want the food template I use with my clients, I happily share. Text me “FOOD” to 727-591-4959 and I'll send it your way. Keep practicing health, everyday! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

You can have the greatest support system in the world, but if you don't have your mindset right, you'll never be happy. Today's episode is about how to cultivate a relationship with yourself that will actually serve you this year. Let's not sugar coat things. It will take hard work and focus. It will NOT require perfection, but it WILL require you getting BACK to the direction you want to be going, as quickly as possible, and as often as needed. Whoever you want to be in 20 years is NOT a short term thing. It's not a 30 day challenge. It is a long-term relationship. It is a lifelong commitment. This episode shares how you can start partnering with yourself, instead of sabotaging yourself. Text “Me Myself & I” to my number at 727-591-4959 for a weekly note of encouragement from yours truly. You've got this! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Power is possible. Change is possible. Health and choice and vitality are all possible. For everyone. And one day, you'll reach a point where you experience a miracle. Here's what it might look like for you. Text me “I'm ready!” at 727-591-4959 for a chat about how to make this possible. --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

What do we do when our motivation just isn't what it used to be? When our intentions and goals haven't turned out the way that we had hoped? When it seems pointless? This episode shares three simple actions that regain motivation, focus, and practice self-compassion towards our current feelings and circumstances, and explains how our disappointments are reminders of what we are committed to. Even though these actions are not complicated, they are not often implemented. We ALL need the reminders of how to re-motivate ourselves and get back on track, without the shame or guilt. Listen and remember there is nothing wrong with YOU, and everything wonderful about the healthy, vibrant life you are creating. If you need encouragement, text me at 727-591-4959. I'm here for it! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Some people understand that insulin impacts our metabolic health and weight gain, but many don't understand how much it influences our inflammation, fat, cognitive function, heart health, and more. This episode will educate you on everything you need to know about this highly influential hormone, and especially about the detrimental effects of chronically elevated levels of insulin that are related to our diet and lifestyle. The good news is: since these are illnesses directly related to our daily nutrition and lifestyle, we have the power to reverse them! This is why I am so passionate about coaching people through mindset shifts, behavior changes, and eating habits! If you ever want to talk through some of your challenges, text me at 727-591-4959. Send me the word “talk”, and we can talk through some of your sticking points. --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

A study recently revealed that people who use the expression “everything in moderation” actually eat fewer vegetables and more desserts and soda than those who don't adhere to that phrase. As someone who used to practice “everything in moderation”, that was definitely true for me. While some people can practice moderation, for some people it simply doesn't work. If you have nutrition or wellness goals, setting boundaries instead of practicing moderation will likely help you more. Boundaries offer you a path to follow, and a way to course correct when needed. Boundaries get a little more complicated when we feel unsupported, misunderstood, or even challenged by the people around us. How do we honor ourselves in these situations? Take a listen to find out. If a weekly dose of encouragement and positivity would do you well, please text me the word “mindset” at 727-591-4959, and I'll send you a quote each week! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

If I could give you one piece of health advice for you, it would be this: Focus on upping your fresh plant intake until you reach 6-8 servings a day. Mix and match, find different colors and sources, and eat up! I am guessing that you cannot OVER eat veggies. Ultimately, you want to eat as many veggies as you can, and make sure half of them are green and crunchy. Why? Because the healthier our gut is, the healthier our immune system, hormones, and metabolism become. Vegetables have hundreds or thousands of phytonutrients that help balance hormones in the body. Vegetables alone have the fiber needed to feed your healthy gut bacteria, which impact your immune function, hormone health, and metabolism. Vegetables have minerals, which help reduce intestinal absorption of heavy metals, like lead. Many vegetables help detoxify the body. Vegetables protect your brain. Vegetables help you burn fat AND work against weight gain. This episode explains how veggies are able to do all of these things - and helps you hear how to eat more of them! If you need a food template to help, text me the word “Food” to 727-591-4959 and I'll send you the one I use. Let's go eat our veggies! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Stress actually can bring some incredible benefits, if we let it. This doesn't mean we discredit our stress, or hope for more - it means we learn how to manage stress in a way that instead of breaking us down, builds us up to experience: strengthened social connections rearranged priorities. healthier Lifestyles and perspectives. Improved expression of feelings increased boundary setting growth of new skills Increased resilience Increased grit Resilience and grit are incredibly powerful and advantageous characteristics for us to develop, and this episode offers ways to do that while we learn to manage our stressors so we can see not only the negatives, but the positives as well. To manage stress, we must find a way to get out of cognitive chaos or cognitive rigidity, and move to a place of cognitive flexibility. You'll hear practices that help you do that. You can also keep your mind engaged by getting the same weekly mindset reminders I give myself! If you're like me and need a dose of encouragement and positivity, please text me the word “mindset” at 727-591-4959. I will add you to my personal monday mindset group and happily send you a quote each week! Here's to practicing inner and outer health, everyday. --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Hormones, the chemical messengers that control almost every single bodily process you have, might be THE most important balance of your body. Your hormonal system is a finely tuned, balanced machine. When it works well, we work well. And when it's off, WE are off. And because our body is so well-coordinated, an imbalance in one area can create a domino effect that we feel! These effects result in lower quality of life for us, looking like fatigue, crankiness, weight gain, lower immunity, chronic conditions, and even disease. What can we do about it? Surprisingly, getting our hormones tested doesn't always help, because the tests we have don't measure the small imbalances that affect us on a daily basis - only the huge ones that need serious measures. THE most common hormone imbalance of the 21st century is cortisol imbalance, followed by estrogen imbalances for women. When one of these is off, it causes issues for many of our other hormones that dictate our appetite, energy, and inflammation. This episode gives you straightforward strategies you can use to help put your hormones back in harmony. When you focus on what you put IN and ON your body, and what you do WITH your body, you can see improvements in your hormones in as few as two weeks! What are these strategies? Activating your Vagus Nerve in simple ways throughout the day. Practicing gratitude. Avoiding xenoestrogens. And what REALLY makes a difference is our nutrition. You DO have a lot of control here. Text me the word “Food” at 727-591-4959, and I'll send you the food template that has given me so much more freedom of choice AND better hormone levels at the same time. --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Today's episode explains HOW stress works in our bodies, and WHY it can cause so much havoc on your entire hormonal system, which then impacts your gut, immunity, weight, and more. You'll learn how the physiological response of your body creates an incredibly beneficial response to immediate threats, and why it's not helpful for chronic stress like the ones we usually encounter. You'll learn six ways to promote the chemicals and hormones that help counteract the effects of stress, so tune in and find one that works for you! Make sure you understand how stress DOES impact your weight by reading this myth-busting resource about weight loss, because you'll want to know! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

It's not really the calories that impact your weight loss - it's whether or not you are able to burn the fat you have stored on your body - and THAT is dictated by your blood sugar. What is the relationship between blood sugar and weight loss? How does blood sugar work? What is it? What does it impact and how? This talk will explain all of that so that you walk away understanding how what you eat has a direct impact on your blood sugar, and how that turns into things like weight gain, metabolic illnesses, and increased risk of heart disease and diabetes. You'll also learn three ways you can improve your own blood sugar - what foods to eat, which not to eat, and WHEN to eat. Expose four myths about weight loss that permeate our culture by getting the free resource linked here. Make sure you aren't believing a lie that is hurting your health, and start learning what you can do instead! Thank you so much for your review, and be sure to send in topics you'd love to hear about to elisapoolwellness@gmail.com --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Stress is a normal part of life, and worrying is, too! The problem is that when we chronically worry, we may be increasing our risk for all sorts of adverse health effects, like heart disease, anxiety, weight gain, and many more. This episode explains the body's natural response to stress, why chronic stress is so prevalent these days, as well as the difference between worry, concern, and rumination. You'll learn helpful tips to overcome worry, like: - a simple framework to break free from feeling overwhelmed, - three simple, mental shifts to increase your capacity to deal with stress - three questions to ask yourself when you're stuck worrying - how to distract yourself when you're in hypervigilant mode - Dale Carnegie's formula for dealing with worry We all need to learn the skills to handle stress well so that it doesn't negatively impact our health. This episode gives you the tools to do it! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message

Did you know that caffeine does NOT give you energy? Nope! And while caffeine can be negatively affecting your health, the beverages that contain caffeine have some advantages as well - so you may not want to ditch it entirely. Alcohol also has plenty of downfalls we want to understand so that we can avoid them, but there could be ways to imbibe on occasion. Tune in to hear the details! --- Send in a voice message: https://anchor.fm/elisa-m-pool/message