Heal Nourish Grow Podcast

Today's habit for the 30 day healthy habit challenge is simple, powerful, and genuinely fun: set aside 10 minutes to do something creative or playful. As adults, we often stop making time for “silly” or purely enjoyable moments, but those short creative breaks can lower stress, boost your mood, and make it easier to stay consistent with healthy habits the rest of the day. Whether you put on music and fully immerse yourself, try painting, cook, take photos, knit, or explore something totally new. This is about giving your brain a reset and letting yourself experience a little joy. Takeaways Today's habit: Do 10 minutes of fun or creativity, in addition to your daily movement. Fun isn't “extra”, it can lower stress and support your overall well-being. Short creative breaks can improve mood and stress resilience, making healthy choices feel easier. As adults, we often forget how to play, making fun a habit helps bring that back. If you work in a creative field, choose something different from your job to truly reset your brain. Aim for an activity that helps you enter a mini flow state. This allows you to be extra focused and not thinking about everything else. Try something new you're not “good” at. Being a beginner can actually make it more immersive and fun. If you're too tired for “fun,” choose something restorative (like a relaxing read) and still count it. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.558)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 16 of your 30 days of healthy habits challenge. Today is fun because it actually is doing something fun or creative for 10 minutes. So this is of course, in addition to your 10 minutes of daily movement, but you’re going to take a separate 10 minutes at some point today and set that aside to do something creative or fun. So this is often challenging for people. When I even think about it for myself, I’m like, what do I find fun? What would I actually do with this 10 minutes? Well, the beauty is it can be anything. And hopefully you have a hobby or a thing that you do, whether it’s art or singing or dancing or just something that speaks to you and creates fun. This fun or creative activity, it can lower stress, it supports your well-being, and it just makes healthy habits throughout the day easier to maintain if you always have a little bit of fun. Short creative breaks can also support your mood and it creates stress resilience. fun, we don’t always make time for it, but you can make that a habit too. And that’s why I wanted to include this one in the challenge because I definitely think it’s something that when we become adults, that we do this less and less. And it’s too bad because those times that you’re silly, and I find, at least for me, it’s often easiest for me to do this with friends, is that the silly creative or just fun times, it creates so much joy and you almost forget what it’s like. Whereas I feel like when we were younger and kids, we were more carefree and had less responsibilities. it was easier to just say pull off work and do something fun for 10 minutes. But it really will pay you benefits if you look at it in terms of your work, because when you give yourself that little mental break, and especially if you’re in a creative field, it is nice to take a break and do something fun or different from whatever it is creative that you do for your actual job. So I would encourage you if you are in a creative field, if you do, for example, you do some people call it I do creative, I don’t know if I really think that it’s because I don’t. Cheryl McColgan (02:12.332)I don’t think of writing creativity in the same way that I think of like drawing or painting or things like that. To me, that seems more like creative activity, but it is, it really is creative. And even when you’re doing it kind of more in a work component, that it’s not, you know, I’m not writing fiction or anything like that. So it’s not creative in that way, but it is still a different kind of skill of creativity. So for mine, I would not choose writing, obviously, I would do something completely different. And for me, I’m more likely to choose fun. for this challenge. So I would probably just maybe put on some music and you know really just take a moment to immerse myself into it and listen to it. I find that very fun and very rejuvenating and very refreshing break from work. So here’s some other ideas for you if none of that is resonating with anything so far but I already mentioned music. I mentioned drawing or painting. There’s also cooking. or taking photos or some other hobby that you have. Maybe it’s knitting, crochet, maybe it’s, one of my friends does this thing with these little like sparkly crystal things, putting them into pictures and stuff. just anything like that. And ideally also something that you can get in a flow state with if you can within 10 minutes, because it’ll just give you that stress relief because you’re totally focused and you’re not thinking about anything else. And in the past when I’ve done this, I haven’t thought it was fun. cannot draw or paint at all. Just was never a skill of mine, but I had bought this inexpensive acrylic set from Hobby Lobby. think those are pretty all over the US anyway. And it’s just a place that has a lot of different creative supplies and housewares and things to decorate with and stuff like that. So a lot of stuff for creativity. But being a person that doesn’t paint or draw at all bought this little inexpensive paint kit with how to canvas and spent the afternoon on my patio and started, I had an inspiration piece that was a flat perspective thing that I had seen somewhere that I had a photo of and I got so immersed such in a flow state, was unbelievable. Excuse me. And I think that it was even more so of a flow state because I didn’t know what I was doing. So. Cheryl McColgan (04:30.67)Extra bonus points if you try something new with this challenge that you’re not used to because I think it can create an extra fun thing. So if you’re extra tired when you’re doing this and this fun doesn’t seem like the thing go for relaxation whether it’s just a 10 minute break to do something you don’t normally get to do like reading something like that. That would be fine as well. So that is your habit for today. And if you’re not yet signed up, you can always start at any time. We’d love to have you and that’s it for this one. So I’ll see you again tomorrow.

Setting an intention for the day can help keep you focused on what’s really important. It gives you the ability to make decisions that are in alignment with what you’ve chosen to focus on for the day. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.142)everyone, I’m Cheryl McColgan founder of Heal Nourish Grow and welcome to day 15 of your 30 days of healthy habits challenge. This morning is going to be simple. We’re going to pick an intention, just one priority. So at the beginning of the challenge you identified three areas that were your top priorities. So let’s set one intention that’s related to one of those priorities. You don’t have to do all three, just one. So. You will do this, write it down like we said before, there’s something about hand to real paper, actually writing something out that is very different than writing in the app. But if you’re using the app or you’re using a simple note in your phone, something like that, that is totally fine as well. But if you’re keeping a journal or you’re using that throughout the challenge, I definitely recommend actually handwriting this one. You could also write your intention for the day on a post-it note and put it somewhere where you’ll see it often throughout the day so that it keeps reminding you. So whether that’s on your computer, if you’re working or maybe putting in your purse, or if you’re in the kitchen a lot, dealing with your kids throughout the day, putting it on the refrigerator, something like that. So just one thing, and this thing about choosing a priority, or choosing an intention for the day, it really reduces decision fatigue. So if you’re really trying to stay mindful of that intention throughout the day, it’ll just make your decisions. easier. So you’re like, okay, is the decision I’m about to make in line with that priority, that intention that I set for the beginning of the day or not, and you definitely want it to be one try a whole day where you’re just really being in alignment with what it is that you want for yourself. It also just helps you reduce mental clutter and it directs you gives you some attention to your purpose. And it just makes the chances that you’re going to follow through a lot more realistic when you set that intention at the beginning of the day and actually Like I said, keep reminding yourself of it. Another thing you can do is actually set a timer or a reminder on your phone so that it pops up every once in while and again, just brings it back to the forefront. So you can keep it as easy as two sentences if you need it some kind of more, a little bit more direction around this, but it’s today I will blank and I will show up as blank. Cheryl McColgan (02:16.576)Again, having those little reminders around are a great way to approach it, but you could also attach it to some cue that you do something that you do throughout the day. You might be like every time I open my laptop, top, I’m going to repeat that intention and then just bring it to top of mind. So however it is that you’re going to be able to keep it in the forefront, do that, whether it’s the writing, the putting it on the phone, the attaching it to a cue. It’s kind of like the attaching it to you is like that idea of habit stacking that we’ve talked a little bit in the past. If warnings are too hectic, you could always write this intention the night before, or if you get stuck and you’re just can’t figure out something, maybe choose from being calm, consistent, present, kind, focused. Those are all ways that you could show up. Or today I will be one of those things, something like that. As always the links for the research are in your tracker and in the day’s email. If you’re not signed up yet, healthy habits challenge, be sure to go to healnourishgrow.com slash habits. You can easily sign up and start anytime that you find this. So you don’t have to wait till the beginning of the new year, the beginning of the new week. You just sign up for the challenge and then you’ll start getting emails the very next day and you’re off to the races. So I will see you again tomorrow. That’s it for today.

This is the end of another week of the healthy habits challenge, and Cheryl McColgan discusses the importance of evaluating the week in order to identify ways to improve for the rest of the challenge. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.846)Hey everyone, I’m Cheryl McColgan, founder of Feel Nourish Grow and welcome to day 14 of your 30 days healthy habits challenge. We made it to day 14, that’s the end of week two and now it’s time for the weekly reset. So every week we do a reflect and adjust. It’s not a time to make any judgments about yourself or to be sad or unhappy with yourself for not doing a particular day or anything like that. You’re not perfect, you don’t need to be perfect. We just need to keep repeating the habits and not get stuck on, you know, this idea that we, you know, there’s the streaks and stuff are fun. And I, again, I made this challenge to be manageable so that it’s five to 15 minutes a day. So that ideally you’re getting those wins every single day. But if you do miss a day, it’s totally okay. You’re just jumping back in. So for the weekly reset, we’re going to go back to the same thing that we did on day seven. And that is to list one win. one challenge and one small adjustment for next week. Again, we’re doing always the 10 minutes of movement every day. I hope you’re enjoying that. I’d love to hear how it’s feeling in your body, what you’ve been doing for movement, what’s different for you with that. And then also going back to your focus areas. Ideally every day when you are looking at the habit that we’re doing, and I’ve tried to mention this a few times throughout the videos, but it’s not always easy for me to remember to do it on every single one, but to… Keep the habit in the framework of your, the three things that you identified at the beginning as your focus areas, trying to integrate that in some way that supports those focus areas. And if it just doesn’t fit for you, maybe that’s not one of the habits that you’re going to keep going forward. But those focus areas, again, ideally when you have these kind of focus areas in mind, and I like to take the focus areas and eventually, you make them into goals that are maybe a monthly goal or a five-year goal or a 10-year goal. things that are much bigger goals, you have to take these small steps to get there. And so, but these focus areas in, I have this other thing that I wrote up a long time ago and it was just about your daily or your goals and habits and kind of identifying what things are most important to you in your life. And, Cheryl McColgan (02:23.566)So was this program that I wrote about and it’s still on the website. I’ll include the link in the show notes for you, but it’s a goals and kind of identifying things in your life. Like what are you about? What are your primary drivers and what are some big goals in the future that you want to get to? You might have a five-year goal, a 10-year goal, but these daily little habits that we’re creating should all support your focus areas, your future goals, things that you’re gonna get to. the… Example I always like to use is the marathon. You know, you’re not going to go out and run 24 miles, 25 miles, 26.2 to be technically correct in a day. I’d like just do that tomorrow. You’ve got to build up to it. Ideally, if you’re going to run a marathon that’s four months in the future, you’re starting out by running a few, you know, maybe it’s even minutes at a time if you’ve never run before. And maybe it’s a six month build up to this or a year build up to this goal. But it’s these little daily habits that get you there. So anyway, all that is to say to just take these into account every habit that you try in this challenge, notice what’s speaking to you and then see how you can apply that to your focus areas. So hopefully that all makes sense. And as always, if you have any questions or anything, you can always reach out. But sometimes these things want to have a little bit of ambiguity around it because everybody’s got different goals in mind and different things that they’re doing. And so it’s nice to have a little bit of interpretation of it for yourself. But again, if you’re struggling or having trouble or just have questions, always feel free to reach out. And if you’re not doing this challenge yet, I encourage you to go ahead and sign up. It’s healnourishgrow.com slash habits. You can start any time, no matter when you’re finding this, it is never too late to start again or to just get started. Going back to your three things that you’re doing, your one win, your one challenge and your one small adjustment. If this week was messy, and you had a lot of little loops along the way. The win can be I did not quit. So it can be as simple as that. Again, this is not meant to beat you up or to be something that you yet again failed at like a New Year’s resolution. It’s nothing like that. This is all just bringing more awareness to your habits, giving you some things to try that will hopefully be useful in your real life after the challenge is over and that you can keep going for Cheryl McColgan (04:48.174)months, weeks, years, however much it supports your goals and your personal well-being. So that is it for today. I will see you again tomorrow.

For day 13 of the healthy habits challenge, Cheryl McColgan discusses the importance of emotional check ins for mental health and behavior change. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.046)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 13 of the 30 Days Have Healthy Habits Challenge. Today we’re doing a quick emotional check-in. So this is something that I noticed that when I’m just, you know, in work mode and I’m kind of moving through my day and I’m just checking things off my to-do list, you often don’t take time to just kind of check in with yourself and see how you’re actually doing. So it can be useful just to make sure that you know what’s going on. You can check in and see if you’re you notice you’re overly stressed overly anxious if you’re doing too much and it’s just a simple one-sentence thing that you’ll do for this emotional check-in and that is to say right now I feel blank and we’re also noticing if there is any feeling in the body that’s associated with this. So it’s just taking kind of an overview of both your physiological and emotional state at the same time. Quite often when we experience certain emotions, whether it’s stress or anxiety or excitement, you know, they don’t always have to be negative emotions that we’re feeling, but you’ll notice that you feel it somewhere in your body. And so that can just be useful to notice where you’re holding extra tension. And again, it just gives you some bullet points or some things to notice that you can try to counteract them. So for example, yesterday’s habit was the movement stack. And if you take an emotional check-in and you notice that you feel anxious in that moment. Well, it might be useful to do one of our breathing exercises that we’ve checked in as a habit or to do a little bit of movement to, you know, move some of that anxiety out of your body, but to first notice it, you have to notice it if you’re going to be able to do actually address it and do anything about it. So the cue is right now I feel blank and just notice where you feel it in your body. So the reason this matters is that labeling emotions can help reduce anxiety and help you respond with more intention. And then it also reduces the intensity. So especially if it’s a negative emotion, this naming it and noticing it will help you calm down and actually respond instead of overreact or react in a way that is not helpful for you. It also strengthens just self-awareness and mindfulness. So this is also something that we do sometimes in a meditation practice that you are Cheryl McColgan (02:19.957)you know, people’s minds are going everywhere, but you’re just observing thoughts and noticing them in a meditation and not necessarily trying to change anything, but just getting this idea of self-awareness. So if you get stuck and you’re not like can’t name what you’re feeling, you can use this simple list. This is or some of the most common ones that people might experience in the moment is stressed, calm, anxious, excited, tired, hopeful, frustrated, happy, sad. all there’s all kinds but those are kind of the typical ones that people might feel and then add one sense to this and say I feel this because so you might again it’s this idea of tuning in so that you can be more aware of actually what’s happening to you in the moment and an example might be I might feel this way because I’m frustrated with my boss or I might feel this way because I’m excited to go on my trip tomorrow or something like that. And if you want to go even a little bit deeper, you can ask what do I need right now? So if you are feeling stressed or anxious again, that’s what do you need? Maybe it’s some of the tools that we’ve practiced so far that help reduce stress and anxiety. So if you can’t, again, if you don’t know, what you feel exactly. And this is this is really challenging for a lot of people. Start with a sentence of say something and see if it resonates with you say like I feel tired. And then, you know, think about that for a second. Is that it or I feel overwhelmed? Just pick any one of those things that I named off earlier in the video and try it on and see if that works out for you. But if you have trouble, that’s probably a sign that you need to take this on as a more more practice that’s every day and something that you might want to keep because if you’re having trouble naming it, then that just is kind of identifying that maybe you’re not present in the moment and you’re not in tune with your emotions or feelings. So of course, there’s the links for the studies associated with this in the challenge emails and in the tracker. They’re always in the tracker, which is a great tool. So you’re checking off these days. Cheryl McColgan (04:37.151)of habits that you’re trying and kind of creating little streaks. And that’s also a great way to keep your habits intact and going from day to day into the future. So if you’re not signed up yet, the link is heelnourishgrow.com slash habits. And for those of you that are doing the challenge right now, I will see you tomorrow.

Cheryl McColgan discusses day 12 of the Healthy Habits challenge with the idea of a “movement snack.” Getting up from your desk on a regular basis and adding in small bouts of movement throughout the day has a number of benefits. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.11)Hey everyone, I’m Cheryl McColgan, founder of HealNourishGrow and welcome to day 12 of your 30 days of healthy habits challenge. Today’s habit is to do a movement snack after for sitting too long. So I love the name of this and normally I’m not a big, not opposed to snacks generally, but you’ll do better if you just eat real meals, but movement snacks, we’re all about those for sure. So all this is going to do is do some kind of movement after you have been sitting for a while during the day. a lot of us have desk jobs where we sit in front of a computer. If you’re very active throughout the day, you have an active job. Maybe this is more like a movement snack in the evening after you’ve kind of wound down. You’ve been sitting around on the couch for a little bit. But anyway, just any time that you’ve been sitting for, you know, say maybe 45 minutes. For some people, you might get antsy quicker than that. For other people, you might want to sit longer. but try not to sit longer than 45 minutes. So you’ll just do like a two minute little movement break. Ideally, you want to stand up if you’re working in front of the desk, doing stretches like I’m demonstrating here on camera. So if you’re watching audio only, I’m pulling back my hand with the other hand just to stretch out my wrists. I do a lot of typing. So that is a really good one for me. You can also put your arms behind your head and grab one elbow and do a nice stretch there. So that could be the first part of your movement snack. And then to just get up for a minute, maybe go get a glass of water or just take a walk down the hall, maybe step outside for a minute, something like that. So your body is just really designed for frequent movement. And these long times that we’re sitting just really aren’t good for us. So especially if you’ve been sitting at a meal for a little bit, having that little bit of movement after. a meal, whether it’s a walk or something like that is really good for blood glucose. So doing something like some air squats that there’s also a recent study on that where it showed doing some air squats. When I say air squats, I just kind of mean like body weight squats where you don’t need any equipment or anything like that is as effective as walking for blood glucose control. So that’s pretty cool. It also just can support circulation, energy, focus. These are just Cheryl McColgan (02:19.24)nice way to break up your day and again just not have yourself sitting all the time. Eventually when you sit for long periods you don’t counteract that it’s know shortens your hip flexors it create a lot of issues in your body. We all get this kind of forward head when we’re working in front of the computer so things that you can do to counteract that like bringing your arms behind your back and interlacing your hands and then really stretching back to create a stretch in the front of the chest is a way that you can kind of counteract some of that you know, hunched forward movement. So I am mentioning a lot of stretching, but I do want you to get out of the chair for sure. Again, try to keep it to 45 minutes. If you get up more frequently, of course, that’s always amazing. But that is the habit for today. So try not to sit for too long. As always, if you’re not yet part of the challenge, you can go sign up. The link is in the show notes or in the comment box below. If you’re looking at YouTube in the description box, it’ll be there. And yeah. Let me know if you find this helpful and I’ll see you tomorrow.

Cheryl McColgan introduces the idea of tracking one thing during the day for the healthy habits challenge. Tracking brings awareness to your behaviors and gives you a powerful tool for habit change. This link is for the free Cronometer food tracking app mentioned in the episode. The habit tracker we recommend is Griply. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.014)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow. Welcome to day 11 of the 30 Day Habits Challenge. And today we’re going to start a practice that is something that’s useful for a lot of parts of your life. It may be something that you’re not used to doing yet. For a lot of people, this is a very foreign thing to them. But the habit for today is to just track one thing. And so that could be tracking your movement, that could be tracking water, it could be tracking your mood, something like that. Again, this is all about learning the skill of discipline. So it doesn’t need to be perfect. You just need to do it. So pick a thing that you’re going to track. Maybe it’s steps, maybe it’s water, maybe it’s like your mood, like I said, or maybe it’s protein. We talked about protein a lot, so maybe you want to track protein. But you’re just keeping it neutral. You’re just collecting data. You’re not judging yourself. So if you’re tracking steps, you’re not shooting for a certain amount. Or if you’re tracking calories, you’re not trying to restrict or anything. You’re just… tracking what is and using it as a simple data point. So that’s the minimum today to just track one single thing. If you need tools for tracking, I’ve mentioned to you the couple of apps before that we have in the resources for journaling, for tracking things. One that I have not mentioned yet, if you’re going to use… If you’re going to track things like protein or calories or things like that, an app is super helpful. mean, back in the old school days, we literally used to write it down and try to find ways to look up calories and stuff. It was a lot more challenging. Now it’s super easy. My favorite, one of the ones that people know a lot is my fitness pal, but I find that one to be very inaccurate, just not that good. Chronometer is amazing. I use the free version for years. I pay for it now because it’s that good. I love it. It’s not super expensive. But if you go to https://healnourishgrow.com/cronometer that’ll give you the link that gives you access to the app. Like I said, it’s a hundred percent free. You get really access to most things you need without ever having to pay anything. It’s just if you want more advanced tracking features like tracking. I think one of the advanced things is more like tracking your micronutrients kind of things, but for just everyday calorie tracking and things like that, it’s a great app and it’s super easy to use. Yeah, so one thing, whatever it is, pick that. That’s your habit for the day. It should be super simple as always. Cheryl McColgan (02:17.922)Hope you’re keeping track of these things in your tracker. If you ran across this and you’re not part of the challenge yet, just go to healnourishro.com slash habits and you can join at any time. It’ll set you on day one. And so whatever time of the year it is, whenever you find this, would still love to have you join. So that is it for day 11 and I will see you again tomorrow.

Cheryl McColgan discusses the habit for day 10 in the Healthy Habits Challenge, a simple 3 breath reset. Breathwork is a great tool for stress relief and attention. Watch on YouTube: Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.414)I’m Cheryl McColgan founder of Heal Nourish Grow and welcome to day 10 of the 30 day healthy habits challenge. So today is going to be a habit that I have been practicing for a really long time because it’s a little bit based in yoga, which if you know a little bit about my background, I’m a certified experienced yoga teacher, tons of hours teaching, have been doing yoga since… gosh this is… tough to say, but like over 30 years now I picked it up while I was in college. But anyway, it’s about a breathing practice. And this one’s not a structured breathing practice. This is just to try this one time today. And that’s just to practice a three breath reset. So at some point during the day where you’re either tired or feeling a little stressed, or you’re having an interaction that is making you tense up, you’re simply going to take three deep breaths. Now the one thing I want to teach you about this because there are a lot of structured breathing programs and they all have maybe slightly different purposes. There’s box breathing, there’s alternate nostril breathing, there’s a ton of different breathing practices. And we are going to talk about another one I think later in the series that’s for a different purpose. But really this is just a practice to just get you thinking about breathing. And the thing I just want to bring home is that the most One of the more important parts of any breath practice, I think if you’re using it to calm down or to fight stress, which is what we’re trying to do with this one, and that is to extend the exhale slightly longer than the inhale. So if you inhale for a count of four, for example, you want to exhale for at least a count of five. And the reason that this works and there’s plenty of data on it, like you know, with this whole challenge, there’s always research and the links for those are in your tracker and emails. But the slightly longer exhale activates your parasympathetic nervous system. And that’s the part of your nervous system that’s for calm, that’s for rest and digest. And it’s the one that a lot of people really have trouble accessing. So just having that slightly longer exhale is a great way to do that. So today, like I said, one of those times you’re just going to do that slightly longer exhale. Cheryl McColgan (02:18.487)This is gonna cue your nervous system to be more calm and it’s gonna help with stress and impulsive decisions. So it’s particularly useful in situations maybe with your significant other or at work or with your children. Anytime you’re feeling a little frustrating, just take a moment, three deep breaths, slightly longer exhale, and then deal with whatever the situation is. So you might wanna use some kind of trigger moment today. that makes you think of it. Like again, if we do this habit stacking thing, the thing that’s going to help you do it most easily. Now that’s most useful when you, it’s something that you want to accomplish every single day. And I certainly think taking this time, any time of day, doing it at a specific time is really good, but I think it’s really more useful even, like I said, in those little situations where you might have some stress, like before a meeting or when you’re driving in traffic or something like that, or just using it to really settle yourself down before bed, you could make it. part of your bedtime ritual if you wanted to do that. So that’s today’s thing. Super easy. Just breathe. If you want to read the signs, make sure you’re signed up for the challenge. You’ll get all the links in the tracker and in the emails. And that’s it for today. I will see you again tomorrow. I was almost going say next week, but man, we’re only on day 10 here. So we got a lot to go.

In this conversation, Cheryl McColgan discusses the significance of prioritizing protein intake in meals, particularly as one ages. She emphasizes the benefits of starting meals with protein to enhance satiety, meet nutritional needs, and support muscle health. Cheryl explains the concept of anabolic resistance and the importance of leucine in protein synthesis, providing practical advice on how to incorporate more protein into daily meals. The discussion highlights the challenges of meeting protein requirements and offers strategies for achieving a balanced diet without feeling restricted. Takeaways Eating protein first can help you meet your protein needs.Protein is highly satiating and can prevent overeating.As we age, our protein absorption efficiency decreases.Aim for 30-40 grams of protein per meal for muscle health.Leucine is crucial for stimulating muscle protein synthesis.Tracking protein intake can help ensure adequate consumption.Eating protein first can change your overall eating habits.It’s important to balance protein with carbohydrates and fats.Consider adding a protein snack before bed for muscle recovery.One meal a day focusing on protein can be a great start. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode transcript Cheryl McColgan (00:00.524)I’m Cheryl McColgan founder of Peel Nourish Grow, and welcome to day nine of the 30 Day Healthy Habit Challenge. So today we’re going to talk about one of my favorite things, one of my favorite hacks, if you want to call it a hack, and that is today’s habit, and that is to eat protein first at one meal. So you don’t have to do it every meal, just one meal today. It’s not about perfection. This is just about sequencing. So doing this one meal totally counts, if all you do is that, you win today. The reason that you want to start with protein is because it really highly satiating, it increases fullness. And one of the things that I’ve been working on my protein intake, I’ve been tracking it for about the last five or six years now, where I’ve really been more focused on intentionally getting more protein each day. And even after all that time, if I am not focused on it, I will tend to not get enough protein on any given day. So one of the things that eating protein first does for you is if you’re if you’re one of those people that they’ll say when they learn what their optimal amount of protein is, you’re like my gosh how would I eat that much protein it’s so difficult. Well it’s probably difficult because you’re eating other things first that take up this, I always say when I’m talking about a salad or bread before meals, I’m like, no, that’s just gonna take up the space where the meat should be, right? So I always keep that in my mind. That’s how really I approach every meal is I know how much protein I’m supposed to get each meal. I get that out of the way, I put that on my plate, I weigh it out, and then I know that I’ve gotten that. And then I use carbohydrates and fats to fill in the energy calories after that. So that’s… Really the main reason to do it is because protein is very satiating. Most people don’t get enough of it. And eating it first really allows you to make sure that you get it in. This is important for a few reasons. First of all, as we age, there’s this thing called anabolic resistance. So basically it means that the protein that we eat is not absorbed properly or might not be broken down effectively. I don’t know if they really know what the exact mechanism is, why that happens. Cheryl McColgan (02:17.934)But basically, it’s like if I eat 30 grams of protein as an 18-year-old person, that’s almost getting 100 % utilized in the body. Whereas if I eat 30 grams of protein as a 45, 55, 65-year-old person, maybe only 80 % of that gets broken down into amino acids. so especially as you get older, that getting the proper amount of protein is really important. Unfortunately, what tends to happen, people’s appetite sometimes get less or over time or they just don’t eat as well as they get older and they just get less and less protein and that just creates a number of health problems. Sarcopenia is low muscle mass that can happen as you age without strength training and without the proper amount of protein. There’s also this other idea called the protein leverage hypothesis, which is basically that your body will keep seeking out. eat until your protein needs are met. So if you are eating a lot of either processed foods or a lot of foods that might be good for you, but don’t contain a lot of protein, it tends to make you overeat because your body will still be telling you, no, I still need protein. I still need those amino acids. And so you just keep eating and eating until you get to that point. So that’s some of the reasons that it’s very important. And since we’re on the topic, I’ll just go ahead and talk about that. You know, you heard me mention 30 grams. 30 grams of protein is basically what’s required to stimulate muscle protein synthesis. again, if you’re an older person, you might need more like 35 to 40 grams per meal. the real key there is not necessarily the grams of protein, it’s the amount of leucine in the protein that stimulates muscle protein synthesis. And they say that that’s two to three grams of leucine required to start that process. So again, as we get older, it might not be broken down as efficiently. So you really want to get like 35 to 40 every time you eat a meal. Every time you eat is an opportunity to stimulate muscle protein synthesis. And for most people, even the smallest women, you need about 100 grams of protein a day. An easy way to figure this out and kind of what’s been going around in the health space and people that are focused on this work, people like Dr. Don Lehman that do this kind of literature about protein, Dr. Gabrielle Lyon. Cheryl McColgan (04:36.558)is that so the minimum is about one gram of protein per pound of ideal body weight. So say you are a woman, you might have a few maybe your 10 or 20 pounds of weight, you have little weight to lose. And so whatever you weigh now, you feel like your ideal weight for your height is 150. Well, that’s the amount of protein you’d be trying to get in a day is 150 grams of protein. So for me, what that has meant is I’ve had to add a fourth meal into my day, basically like an afternoon protein hit. Because I find it challenging to, number one, wake up and get something like 50 or 60 grams of protein. I mean, that would be ideal, but I just don’t have the appetite for that. So I always go for like 35 to 40 my first meal of the day. And then lunch again, it’s kind of hard to eat something that’s going to be that amount of protein. So it’s usually lands around 40 to 50. And you can see how that’s still by the end of the day, if I’m shooting for 150 grams of protein, I’ve still got like 60 or 70 to eat and you don’t want to be eating ideally a giant meal before dinner. having that little afternoon protein and then the evening meal is kind of how it’s worked out for me. I’ve also had people talk or heard interviews where they talk about having, you know, a protein snack in the evening before bed is very muscle stimulating and just kind of If you’re a person that’s working on your body composition, working on building muscle, working out a lot, maybe having, you know, that eight o’clock protein shake or something before you go to bed might be a good way to get that extra amount in. I did just mention protein shake. Ideally, that’s not what we’re leading with in this challenge. You’re eating a real food protein for your first part of your meal, and then you’re filling in with carbs and fats. Anyway, that is all the reasons why you want to start working on eating protein first. And you’ll see that if you do that, it really changes the way you eat pretty naturally. So instead of having to restrict a lot of things or change a lot of what you eat, if you really just eat the protein first, you’ll find that the things, the rest of it kind of balances itself out pretty easily. And it also becomes very hard to overeat on protein because say you’re eating a chicken breast, you’re not really going to, you know, magically overeat chicken breast. It’s pretty hard to do. Cheryl McColgan (06:51.106)But we quite often magically overeat other things like that have that carbon fat combination. If you just start eating some chips or you know, those kinds of foods, bread or whatever it is, those are much easier to overeat for that reason. And also I think going back to the protein leverage thing, that’s probably why as well. So that was probably more than you wanted to know about protein, but I really wanted to make a good case for why eating protein first is a habit that you really should take on in your life. And Hopefully you will maintain this one. I think doing it one meal a day at first is pretty dang easy. So maybe you carry that out for the rest of challenge, or again, maybe this is just one of those you try, you’re not sure it works for you, or maybe come back to it later. But for today, it’s just eat protein first at one meal. So that is it for now, and I will see you again tomorrow.

In this conversation, Cheryl McColgan emphasizes the importance of daily movement, particularly through walking outdoors. She discusses the health benefits of connecting with nature, the accessibility of walking as an exercise, and the significance of discipline over motivation in maintaining a consistent exercise routine. Cheryl encourages listeners to take a 15-minute walk as part of their healthy habits challenge, highlighting the positive effects on mood and energy levels. Takeaways Walking outdoors connects you with nature.Daily movement is essential for health.Discipline is more important than motivation.Walking is an accessible form of exercise.Fresh air and sunshine benefit your well-being.Getting outside can improve your mood.Consistency in exercise leads to better health.Small steps can lead to significant changes.Enjoying the scenery can enhance your experience. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. Watch on YouTube: Episode Transcript: Cheryl McColgan (00:00.174)Hey everyone, I’m Cheryl McColgan founder of Heal Nourish Grow and welcome to day eight of the 30 Day Healthy Habits Challenge. Today’s challenge is going to be something, you’ve already been doing movement every day as part of the challenge, but today I’m going to task you with taking a 15 minute walk. There’s specific reason that we wanna do a walk. So it doesn’t have to be any fast kind of walk, it doesn’t have to be a specific pace, but ideally I would like for you to walk outside. And there’s a good reason for that. It is really a healthy and important thing to connect with nature on a daily basis. And I realize, you know, depending on what part of the country you live in right now, as I’m recording this, it is the end of December. And so it was about 25 degrees today here in the Midwest. And I realize it might not seem like the most pleasant thing to do, but if it’s cold, bundle up. get outside if it’s too warm where you are, go earlier in the day where it’s cooler. Obviously be safe if there’s ice, if there’s an excessive amount of heat, maybe walk inside on the treadmill instead. And if you can’t walk outside for whatever reason and you don’t have a treadmill and you can’t go to the gym, then you’re just going to do whatever the movement you’ve been doing. So you’re still gonna keep your habit of daily movement. But the walk outside is so great because you’ll get some fresh air, you’ll get sunshine, getting real sunshine on your eyeballs outside is so important for your circadian rhythm. It allows you to connect with nature, like I said, so just observing the trees. I’m looking out the trees outside my window right now, not in how many leaves, but just noticing the sights, being outside, breathing the fresh air. is so wonderful to actually get outside and get out of your office. Now, For most of us, walking is pretty accessible. So just about the most accessible exercise that there is. Even people that are seriously deconditioned or very, very overweight can have small little walking snacks as part of their routine. And mostly people can handle this pretty well. It really supports heart health. So you’re doing cardiovascular work whenever you move, you’re making your heart pump harder. And I said, you know, there was no… Cheryl McColgan (02:16.206)speed or intensity kind of goal with this walk is just meant to be a stroll and get outdoors. But if you take on walk as kind of your normal daily movement activity, you can definitely make it a heart healthy activity if you go a little bit faster. And it’s really one of the it’s it’s just so like I said, it’s so accessible to everybody. It’s so easy. It’s free. You just walk outside your door and do it. And I realize There are parts of the country where maybe it’s not so safe to walk for various reasons. Like don’t have sidewalks in my neighborhood, so that’s bit of a challenge. Here’s a tip for walking outside. If you don’t have sidewalks, you’re always supposed to walk against traffic, right? Because you want to be able to see the cars coming out, you know, so that you can easily jump to the side if needed. But, you know, and there might be, you know, maybe you live in an area that’s higher crime or something like that. So maybe it’s not as safe to walk outside, but you can possibly drive to a park or, you know, just take some time to get outside. Ideally daily, but definitely weekly and I know that in cities it can be more challenging, but it’s definitely going to help with your energy. It’s going to help with your mood. It’s like I said helps heart health and it’s probably one of the easiest habits to repeat which makes it perfect for a discipline practice because you can almost always convince yourself to go for a walk if you have to convince yourself to go for a run or go to the gym and strength train or get in a cold pool to swim in the morning. Those can all be very challenging, but just to go for a walk, I think most of us can convince ourselves to do that. I do have, since we’re talking about what’s more challenging, what’s easier or not easier for exercising, and I may or may not have mentioned this before because I think I told you guys that I, some of the recordings for whatever reason didn’t have sound. And so I may have mentioned this previously or I may not have. It may have been one of the recordings that are lost, but for years I just used this little trick for motivation or actually, It’s a discipline trip more than motivation. Motivation, like I said, the whole reason we’re not talking about that this much in this challenge is because motivation comes and goes. I it’s great when you have it because it helps you get started on projects or started on a new exercise regime. But it quite often doesn’t help you maintain that. That’s where discipline comes in. Discipline is just doing the thing, right? So when I was a runner for 17 years, quite often there’d be many days I didn’t feel like doing. I didn’t particularly actually even like running, yet I did it because of the whole discipline thing. It’s one of the things I… Cheryl McColgan (04:37.784)have cultivated pretty well over the years. But it would be like a conversation with myself. If I really didn’t feel like it, I would just say, okay, well, just put on your running shoes, put on your outfit and go outside, you know, just get started for five minutes. And if you really don’t feel like you can come back in, I mean, you can convince or chew it, whatever it is, it’s the getting out the door or getting to the gym part. That’s the hardest part. Once you’re there, you’re gonna do something. I almost. Guarantee it in all the years. I’ve tricked myself like this It has never ended up that I didn’t actually do something and I’d say 95 % of the time I did the whole Workout or routine or whatever it was I had planned so it might always been to the Perfect speed or the perfect intensity or anything like that, but I did it and that is Discipline that is all it is is just repeating it being consistent Of course, there may be times where you need to honor your body and take time off and that’s totally fine. That’s not what I’m talking about. I’m just talking about when you know you should do it, you set aside the time to do it and you just don’t want to. That’s just a little trick there. So anyway, I hope wherever you are that you are able to get outside and take a walk today. Like I said, 15 minutes. So it’s a little bit longer than the amount of movement that we’ve been doing. It’s not going to increase every day from here or anything like that. We know that that’s not what this challenge is about. It’s still going to be 10 minutes of movement a day. But I just wanted to challenge you on this one. Get the outside, get that extra little five minutes outdoors, get your heart rate pumping a little bit, breathe in some fresh air and enjoy the scenery wherever you are. Like I said, my scenery right here, right now is not all that exciting, but there’s always things that you can find to observe once you get outside. And even it’s just noticing how the clouds look today, because it’s a dreary overcast day here in Cincinnati. But hope you enjoyed today’s challenge, today’s habit that we’re trying and I will see you again tomorrow.

In this conversation, Cheryl McColgan discusses the importance of reflecting and adjusting weekly habits to foster personal growth and discipline. She emphasizes that perfection is not necessary, and encourages listeners to integrate small habits into their daily lives. The conversation also highlights the significance of aligning habits with personal priorities and sharing wins and challenges with others for support. Takeaways You don’t have to be perfect; just keep trying.Reflecting on habits helps identify challenges and adjustments.Completing a habit is a win, no matter how small.Aligning daily habits with priorities simplifies decision-making.Weekly evaluations can enhance personal growth and discipline.Small adjustments can lead to significant improvements over time.Sharing wins and challenges fosters community support.Self-reflection is key to understanding personal resistance.Tracking workouts can reveal patterns in energy and motivation.Integrating reflection into weekly routines is beneficial. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.162)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day seven of the 30 day healthy habits challenge. So today you made it through a week. You’ve tried six new behaviors up to this point or maybe not so new, maybe you’ve tried them before, but you just haven’t integrated them into your everyday. And now it’s time for the weekly reset. Time to reflect and adjust because again, this is about learning the skill of discipline. through habits. You don’t have to be perfect. You’re just need to get it done. And again, if you missed a day, it’s no problem. You just jump back in. You can do the habit the next day or just restart, pick up wherever you are. It’s not meant to be this crazy restrictive thing. I do think it’s fun, you know, to use the tractor to keep streaks going. These are such little small habits every day that it’s almost they’re too small to ignore. Like you kind of have to do it because it’s like, I always notice if I have a bigger thing that I’m dreading, like a big project for work or going to the gym on a certain day where I’m not really feeling it. If I put it in the perspective of it’s a big long task, like it’s going to be an hour workout, it’s got it supposed to be a heavy leg day and thinking about all of those things that can definitely make you not want to do it. But if you put it more in the perspective of, okay, I don’t feel great today, but I’m just going to work out for five minutes and if I really don’t feel it, I can quit that kind of thing. That will make it a lot more likely that you follow through. So that’s why it’s good to do these reflect and adjust evaluations of the week. If any resistance came up around doing any of these habits, I’d be surprised again, because they’re so small, but it could happen. It could just be got super busy one day and you just didn’t even feel like it was worth it. It seemed too silly or didn’t speak to you for whatever reason. This is the time to reflect on that. and adjust and kind of just get some learning out of it about yourself and you know why are you resistant to certain things and just self-reflection basically. So what we’re going to do today is write down one win, one challenge, and one small adjustment for next week. Hopefully you can find one of each of those. Again it’s kind of like the gratitude practice sometimes it can be hard to think of at first or if you’re having a particular bad day but Cheryl McColgan (02:25.774)One win is any day that you completed the habit. That’s a win. If you completed all six of the habits, that’s a big win. What was one challenge? What was the one thing that or one habit that you kind of thought about that didn’t speak to you you didn’t want to do it or you tried it and it wasn’t for you or you tried and it was too hard, something like that. Uh, and then one small adjustment for what next week, what can you maybe do better? What can you incorporate more of? The one thing I would encourage you to is to go back to the three priorities that you set for the beginning of the challenge and see if you were able to incorporate those in each day with the habit that came up. Could you tie it back to your priorities? So say your priorities were that you want to eat healthier and be more present with your family and whatever a third one is. But could you take those daily habits that we tried and was there a way that you could integrate that into the things that your priorities because at the end of this that’s really what you’re learning to do is you want to identify your priorities and that that helps make each decision that you make every day a little easier because if it aligns with your priorities Then that’s something you should be doing if it’s something that doesn’t align with your priorities like you said you want to eat healthier, but you have this idea that you want to you know, eat ice cream every day or something. I’m not saying ice cream is wrong. It’s just like maybe every day is not the greatest. But that doesn’t align with your overarching goal, right? Your overarching priorities. So it’s just something to look at in these times when you’re doing the evaluation or the reflect and adjust period. And that’s kind of at the end of every week, whether you’re doing this challenge or whether you’re doing a habits thing or not, it’s still a useful tool, this particular thing to kind of integrate on a Every so often basis, I like to do it once a week, just kind of look at the wins for the week, look at the challenges, what’s a way to adjust, kind of working on that for myself right at the moment with my strength training program because I’m noticing, I’m way overdue for a deload, my body’s very tired, I’m trying to make it to some time when we go out of town to have a little break, but I’m adjusting now because I’m noticing that my body is really. Cheryl McColgan (04:47.808)not in a good place at the moment and so I’m having to adjust my plans but that comes from a reflection because I reflected back on the week reflected on kind of how I was doing with my workouts one of my habits has been to you know I always track the workout and I also make some commentary about how it went or what kind of day it was and I’m noticing just more really tired days more really dragging days more days where I am not dreading it, but it’s just more challenging. And so I’m definitely noticing that, okay, maybe there’s my body’s telling me something here I need to reflect and adjust. So I would say work that in, and every week, no matter what you’re doing, this is a great habit in and of itself, right, to maybe look at in the future. So as always, the links for the research will be in the tracker. And I’d also love it if you’d hit reply on the email and tell me your wins. from the week. would just like to hear them. think it’s fun. or share them in the comments below because we can just all cheer each other on with our wins. And you know, it’s not always, not always pleasant to publicly share your challenges, but if you’re so inclined or you want advice and you think other people might have a strategy that could help you pop that in the comments too. You just never know what kind of feedback you’re going to get when you, well, I will say YouTube tends to be more aggressive with the feedback sometimes I’ve noticed that so you you can decide if you’re up for that or not. Would love to just hear your thoughts on week one in the comments and that’s it for today. I will see you again tomorrow. Take care.

In this conversation, Cheryl McColgan discusses the importance of replacing unhealthy habits with healthier alternatives rather than restricting them completely. She emphasizes the ease of substitution in creating sustainable dietary changes and introduces the concept of mindfulness and tracking behaviors to facilitate change. The discussion is framed within the context of a 30-day healthy habits challenge, encouraging listeners to adopt small, manageable changes for long-term success. Takeaways Substitution is easier than restriction for behavior change.Small swaps can improve diet quality without drastic changes.Mindfulness in tracking behaviors can lead to automatic changes.Replacing unhealthy foods with healthier options enhances adherence.Cutting out beloved foods can lead to a rebound effect.Practicing discipline is key to forming new habits.The challenge encourages starting changes immediately, not waiting for a specific time.Mindful tracking can help in reducing alcohol consumption.The goal is to create sustainable habits through gradual changes. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life Clean Beauty 20% off first order DIY Lashes 10% off NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:00.152)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day six of your 30 day healthy habits challenge. So today we’re going to work on doing something that is not restrictive, but yet just replacing. So for example, this is just again, all about practicing discipline. And so instead of cutting something out completely, we’re just gonna do a swap. So one of the easier, Examples I can think of for this is maybe you drink a sugary drink or soda every day. Instead, consider drinking a glass of water in place of that or replace it with something closer to a soda, which would be maybe a diet soda, sugar-free soda, something like that. So rather than just trying to ditch the habit completely, we’re going to do a replacement behavior. And the reason this works is that substitution is just a lot easier than restriction, right? So small swaps can really improve your diet quality without having to do any crazy, really restrictive things. Like for example, keto, as you know, that that’s what I’ve done very strictly in the past. Right now, just so you know, I would still say I’m low carb, but I have kind of changed the way that I have been eating over the last year because I’ve started strength training a lot more and I did a bodybuilding competition. And so my diet looked a little bit different than it has for the past seven years, but I’m definitely still low carb and go in and out of ketosis at times still, but much more carbs in my life. Right. So that’s the example is that when you do something like keto and you go all in at the beginning, you’re really doing a lot of restriction, but instead can you replace those? And that’s really what it looks like for a healthy diet, no matter what kind of style of eating you choose, whether it’s just eating more whole foods or eating less sugar, whatever it is for you, making those adjustments in a sense that you’re replacing something rather than restricting it is a lot easier. So in the idea of like the keto diet, one of the things like so for example, carbs, let’s say potatoes well. Cheryl McColgan (02:09.814)instead of just getting rid of potatoes altogether, maybe replace it with something else that’s lower carb like cauliflower. Cauliflower is the solution for everything, right? So it’s just a replacement thing. And it also just create better adherence because if you try to cut everything out at once, and that’s really, again, what this whole challenge is all about is that year after year when I’ve talked to people or worked with people on doing new habits or New Year’s resolutions or goals for the new year, people always tend to bite off more than they can chew because when it comes to the time of year, like if you happen to be doing this in January, I mean, I hope you pick it up anytime. Because like I said, it’s always for me, it’s like, okay, notice that you need some help with something and don’t wait till Monday, don’t wait till tomorrow, just start doing it now again. So you could start this challenge over any time that you need it. But really it’s… Cheryl McColgan (03:28.281)But really what it’s meant to do is get you thinking in the right direction and start trying little new things so that you can create bigger changes later if that’s your goal. Or maybe there’s something that you think you want to change in your life. So maybe you try this one little habit around that first and then you think, okay, well that’s really not the right way to approach it. Or maybe you don’t actually need to change that thing at all. Maybe you just need to replace some behavior. So anyway, I hope that gives you some sense of why we’re doing it this way. But also in this particular one, like the restriction versus replacement, it’s just an easier behavior change. Because if you’re still going to have, here’s another example, if you need to cut down your coffee, right, or cut down your caffeine, instead of cutting out coffee completely, maybe you switch to decaf or maybe you switch to half-caf. You still get the taste, you still have the behavior, you still have the enjoyment of it, but without the thing that you’re trying to negatively impact. So hopefully that makes sense. Just doing these behaviors that replace things rather than restricting them is a lot easier. It can also just make you if you if you’re working on diet in particular, I mentioned adherence like diet is probably the place where it really impacts the most. Because again, like cutting out those things that you love is eventually going to cause a rebound effect process possibly whereas if you put in something similar but healthier, it just makes that behavior easier to repeat over time. And then you might find as you practice behavior longer and longer, it becomes more of a habit. Then maybe you cut down or cut back or cut out certain things because there are definitely certain things. And again, diets probably the best example, but there’s, there’s definitely things in your diet that just aren’t healthy and you’d be better off if you cut them out completely. And you probably say the same things about some lifestyle behaviors as well. So I think I may or may not have mentioned earlier in the challenge that You know, another thing that people like to look at this time of year tends to be behaviors around alcohol. And I, in the past, had interviewed Ian, who’s the founder of Sunnyside, and he had reached out to me because they’re doing something this month. So their app is available year round. And it’s actually a really cool app because it’s kind of on the same vein. It’s not totally taking the behavior away or it’s not restricting. It’s just asking you to be more mindful and track things. And as you track things and become more mindful, Cheryl McColgan (05:54.37)sometimes your behavior changes automatically. And so around alcohol, they’re not saying don’t drink at all, but they’re just saying be more mindful and maybe eventually do replacements, do mocktails, do different kinds of beverages, or eventually start cutting back. But it’s the tracking and the mindfulness about it and that substitution behavior that makes it really useful. So anyway, I’ll make sure that is in the show notes as well because they are actually offering a totally free. January program that you don’t even have to put your credit card in for. But anyway, the app is really awesome. And if that’s one of your behaviors that you’d like to do this substitution with, I would definitely recommend trying that app at some point. So hopefully this makes sense. That’s a pretty simple habit to try for a day. Just swap one thing. We’re just replacing or changing slightly. We’re not restricting. But just, again, that practice of being mindful around this and noticing what it is you might need to change, I think will be super helpful. So. That is it for today. I will see you again tomorrow.

In this conversation, Cheryl McColgan discusses the importance of developing a gratitude practice as a healthy habit. She emphasizes the challenges of recognizing positive aspects in life due to our brain’s natural tendency to focus on negatives. Cheryl shares personal anecdotes and practical tips for cultivating gratitude, including writing down daily appreciations and reflecting on small joys. She highlights the scientific benefits of gratitude for overall well-being, resilience, and stress management, encouraging listeners to adopt this simple yet impactful practice. Takeaways Developing a gratitude practice can be challenging but rewarding.Our brains are wired to focus on negatives rather than positives.Finding small joys in daily life can enhance our perspective.Gratitude practices are backed by research supporting well-being.Writing down what you’re grateful for can change your brain’s response.Reflecting on your day can help reinforce gratitude.Using a physical journal may enhance the gratitude experience.Gratitude can improve resilience and stress management.Small, manageable habits are key to success.Consistency in practicing gratitude leads to lasting benefits. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life Clean Beauty 20% off first order DIY Lashes 10% off NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript: Cheryl McColgan (00:01.07)Hey everyone, I’m Cheryl McColgan, founder of HealNursH Grow and welcome to day five of the Healthy Habits Challenge. So today is a habit that I’ve tried many times in the past. I haven’t always been able to get it to stick, but whenever I do it, I do find it really useful. And that is to develop a gratitude practice. But today, in the light of just, you we’re just doing small habits, manageable habits, we’re just gonna write one thing. that we’re grateful for today. That’s it, one thing. And this is a challenge for some people because it’s really, you you might have a day where you think that there was nothing good to appreciate, and I hope you don’t have too many of those days. But what happens is our brain is kind of naturally wired to notice the negatives more than the positives. Our brain was evolved under this paradigm of like, there’s a lot of danger in the world. There’s animals and things that we had to watch out for and it’s a lot. different nowadays, but our brains are still wired in that way. And so it tends to go to the negative things first and not notice the positive things in life. part of this habit is really changing the way that you look at everyday life and finding small joys. The way I like to look at finding things to be grateful for is it’s not always this grand thing. I mean, yes, every day we can be grateful for having a roof over our head or having a job that pays us so that we can buy food and all those kinds of things. And those are probably the more obvious things that we’re grateful for. Or maybe your friend did something nice for you that day, or your husband or your spouse or your partner did something that you really appreciated. So those are all kind of easy things to think of to be grateful for. But I’ve started finding some things in my day where there’s just like these little moments of joy, and it’s something that just brings a smile to my face and… you know, makes me think in a more positive way. So for example, the first time I recorded this, I lost some of the recordings, unfortunately. There was no sound for some reason. But anyway, I have this silly little sticker on my desk. And so if you’re not watching on YouTube, I’ll describe it to you. It’s just an alpine scene, retro with, it says, apres on it, like for apres ski. And this little silly thing. Cheryl McColgan (02:18.988)It just made me smile. was on Amazon looking for some Christmas things and I saw it and it’s just a sticker. So was very, very inexpensive and I bought it and it just brought me a little moment of joy. Now this doesn’t mean to say that it needs to be something that you buy because quite often it’s other things like I’ll notice a new flower comes out in our yard or something. I just take a moment to like really appreciate that and be grateful for it or trying to think of some other. good examples or just appreciating a really good meal that you had or a good dish that you tried or, you know, just little things like that, something that you cooked, especially if somebody else made it for you, then it’s really something to be appreciated, right? So just finding those little joyful moments throughout your day can really help make this practice easier. And then if you decide again to take this on as a more serious practice something that you’re going to maintain over time. And I do suggest that you try it because there’s plenty of research backing. As I said, with all the habits, there’s always something backing this up on why you want to do it. But this one, the research really shows that it just helps with your overall wellbeing. It helps again, train your brain to look for wins instead of always looking at the negative. And then a gratitude practice can also shift your attention to what’s working, which supports resilience and stress management. And you know, stress management, who doesn’t need that, right? We could all use that. So just the fact that it improves overall wellbeing from this simple little practice of writing down what you’re grateful for each day. To me, it’s a no brainer. And I am really kind of mad at myself that I haven’t been better about taking on this practice more seriously over time. Now, I’d also say for this particular day that we’re just writing this one thing that we’re grateful for, I wanna encourage you to write it just on a notepad or just hand a paper, write it instead of putting on your notes on your phone or instead of in your habit tracker, just because there is something very different about actually writing that affects your brain differently, I find. So just try that for today, actually writing it out. But you can also use, I’ve recommended a couple of apps for you to try that are either the habit trackers or journaling, that kind of thing. And you can, so you can also write it in your app. And if that makes it easier for you to do this practice. Cheryl McColgan (04:38.39)on a daily basis, then I would definitely use an app. But also a lot of people just like using an old school notebook or journal and just handwriting it down. the time that I was doing that for a while, I really did find that it shifted my perspective. It just made me feel a little more calm each day. So anyway, it’s an easy win. Just do it at the end of your day. That way can kind of take a moment to reflect on your day as well, which can often be a useful habit to have too. And yeah, so that’s your goal for the day is to write down one thing that you’re grateful for. And as always, the show notes or the sorry, not the show notes, but the links are in the tracker and in your email. And so you can read about those studies that show how this gratitude practice works. And again, just as a reminder, those that’s always optional, but everyone you find one of these habits kind of speaks to you, that might be the time to dig in and read. a little bit of the research or to do the journal prompt at the end of the day so you can really explore like why you think this would help you and how it’s helping you and that sort of thing. But those are all optional. Again, we’re trying to keep this simple and repeatable and small wins. So you just do your one thing, your habit, you write it down. It doesn’t take too much time at all. And yeah, so start there, stick to that. But always if you’re inspired to do more, that’s always encouraged too. So that’s it for today. I will chat with you again tomorrow. Have a great night. Bye bye.

In this conversation, Cheryl McColgan discusses the significance of establishing a wind down routine before bed to enhance sleep quality. She emphasizes the importance of calming activities, such as reading, warm baths, and reducing screen time, to prepare the body and mind for sleep. Cheryl also touches on the use of sleep supplements and tools to improve sleep, highlighting the critical role of good sleep in overall health and wellness. Takeaways Create a simple wind down cue before bed.Calm your brain and nervous system for better sleep.Screen time at night is a poor habit for sleep.Reading before bed can help you relax.Warm baths signal your body to calm down.Turning off bright lights aids in winding down.Sleep is critical for health and longevity.Good sleep supports weight loss and fat loss.Consider a warm drink as part of your bedtime routine.Engage with others about effective wind down routines. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life Clean Beauty 20% off first order DIY Lashes 10% off NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.078)Hey everyone, I’m Cheryl McColgan, founder of HealNurshGrow and welcome to day four of your healthy habits challenge. Today’s habit is very simple, but it’s so powerful and it has to do with one of the things that I think is one of the most underappreciated aspects of health and that is sleep. And so the habit that we’re going to do today is to create a simple wind down cue before bed. So what this does is basically gets you ready for sleep, starts to calm your brain, starts to calm your nervous system so that you can actually get in bed and go to sleep instead of getting in bed and staying wired for multiple minutes or even hours after that. Definitely something we want to avoid. So having this consistent wind down cue is exactly what it does. Cues your brain and your body to be ready for sleep and to start to calm down. There’s any number of things that this could possibly be for you. One of the things that you will have heard from many people in the past, and this is so true, is that screen time at night is really a poor habit to have to get good sleep. So maybe your wind down cue is putting your phone in the other room and putting it on the charger before you get ready for bed. That’s a great way to do that. It also cuts down on the blue light. So that will allow your body to produce melatonin, which gives you better sleep. But this cue is something you want to do consistently every day, just so that it gives again, your brain and your body that idea that it’s time to calm down. Another thing that people really like doing for this type of cue is to simply do some reading before bed. And so again, not reading on a device like your computer or your phone, but maybe an old school book. I know that sounds crazy or the the Kindles now have, they don’t have any blue light coming off of them. And just reading is just very calming in the evening. It’ll put you right to sleep. Even books that you’re in love with and excited about. Sometimes it’s like, it just starts to get you very drowsy and you want to ideally do it in bed. as soon as you really start to get sleepy, you just put the book aside and go to sleep. Cheryl McColgan (02:16.782)Another one that’s great for bedtime is a warm bath. The whole reason that this works is warming up your body. And ideally you want to do it maybe an hour to an hour and a half before bed. But again, it’s a relaxing activity. It’s something that signals it’s time to calm down and get ready for sleep. But it also has a physiological response in the body where you warm up your body temperature a little bit. Then when you get out and it starts to come back down, your body temperature coming back down actually makes you sleepy. So that’s another good one. But really any of these, can be anything that works for you. You just want it to be something that you can do on a consistent basis and that actually helps calm your nervous system. So it could also be, you know, a breathing exercise or some light stretching or, you know, anything like that, that’s going to make going to bed easier for your body. Another one is, Turning off bright lights. So maybe your cue for your wind down is to go around your house and turn off all the lights and maybe you just have like a gentle Red light in the room or just dim lights in your room as you’re winding down But just doing those cues time after time eventually it gets your body to a place where It’s calm enough and it’s ready some other things that I use for sleep since we’re talking about sleep sometimes just a wind down cue is not enough for some people but Again, I think if you practice it on a consistent basis, that’s going to change over time where it really does help you get to sleep. But there’s other things. There’s supplements you can take. mentioned melatonin. I actually wouldn’t recommend taking that on a regular basis because it does tend to make you feel groggy in the morning. In addition to that, it can also affect your own melatonin production over time. So that’s kind of not as recommended. But there’s plenty of sleep supplements. Sorry, I was losing my word there. Sleep supplements out there. that I’ve tried, I’ve used a brand called Dream. I had a new one sent to me that was from, the company’s escaping me. It’s kind of a funny name, but I’ll link it in the show notes. So also that could be part of your ritual is if it’s both of these drinks are kind of like a hot cocoa that you drink at night that has magnesium, GABA, some other sleep inducing things in it. So that could be your ritual is to make your nice warm drink, go get in your bed, sit that, relax, and then. Cheryl McColgan (04:38.434)go to sleep. So that’s one of the tools that I tend to use a lot. And then I’ve also talked a lot about in the past that I use a bed cooling pad. So I’m menopausal age, unfortunately. And a few years ago, I started getting horrible night sweats where it just really interrupted my sleep. So I started using a cooling pad on my bed about five years ago. And now it is so hard for me to sleep without it because it actually not only cools you but warms you as well. and can use it to like gently warm the bed as your, almost as your alarm clock. Instead of using a harsh alarm, it just starts to warm up your body and wake you up very naturally. So depending on where you are with sleep, this wind down cue is a great start. And that’s all we’re looking for in this challenge, right? Just trying some new little habit snacks that you can see if it works for you or you can see if it would do you good to add it on in the future. But this is just the beginning. So sleep is such, like I said, such a critical and underappreciated thing for health, longevity, for weight loss even, helps with fat loss. I mean, there’s so many reasons why you want to get good sleep, but this is just a small way that you can get started. Start repeating this if it speaks to you. If you’re someone that has trouble with sleep, I highly recommend that you take this one on and keep it for the rest of the challenge and beyond, because it will only help you. It may not be enough, like I said, but it is great stars. So some of those things that I mentioned, I’ll make sure I link them in the show notes. But for now, just create your simple wind down cue before bed. Try it out, see how you sleep and let me know in the comments if this works for you. If you already have a wind down routine, I’d love to hear about it because I think everybody wants to hear some good ideas if they can’t think of anything that works for them or speaks to them. So definitely let me know if you have any tips and we can share them with everybody else in the comments. OK. See you again tomorrow.

In this conversation, Cheryl McColgan emphasizes the significance of incorporating movement into daily life as part of a healthy habit challenge. She discusses the importance of discipline, consistency, and starting small with just 10 minutes of movement each day. Cheryl highlights the benefits of exercise for both physical and mental health, including its effectiveness in combating depression and anxiety. She encourages listeners to find ways to make movement a habit and to build up their heart health gradually. Takeaways Discipline is just repetition and consistency.Start with small steps to build a habit.Exercise can be as effective as medication for depression.Aim for at least 10 minutes of movement daily.Strength training twice a week is sufficient for health.Consistency is key to maintaining healthy habits.Find ways to make exercise enjoyable and engaging.Track your progress to stay motivated.Overcoming mental barriers is crucial for exercise.Building heart health takes time and patience. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life Clean Beauty 20% off first order DIY Lashes 10% off NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:01.08)Hey everyone, I’m Cheryl McColgan, founder of HealNourishGrow and welcome to day three of the 30 day healthy habits challenge. Today we’re going to talk about movement. So even though you’ve already been doing that as a component of this challenge from day one, I just want to talk about the importance of it. Again, reminding you that discipline is just repetition and consistency. So even on days that we aren’t motivated to move quite often, just knowing that it’s a habit, making that commitment to discipline is enough to make it work. And so today you’re just doing 10 minutes of movement. Maybe you’re trying something different than the other days that you’ve already moved in this challenge. That’s one thing I want to encourage you to do throughout the 30 days is you’re doing your 10 minutes of movement per day. Say you like, like I do have already a regimen where you lift weights a few times a week. I happen to be doing five, but whatever works for you actually based on the research, just two days a week of strength training is enough, but we’ll talk more about that at some other time. But so for example, for me, I’m very bad about stretching and mobility. So that’s the kind of thing that I’m going to be doing for my 10 minutes a day for my movement. So I’m going to keep my regular thing that I’ve already been doing on a consistent basis. And I’m going to add that in through the 30 days. So the minimum counts, you don’t have to do more than 10, but just challenge yourself to do 10 minutes of whatever it does. So why this matters is obviously there’s so many components of health. And I think that everybody has pretty much heard all of these things at this point. But for your heart health you need to get your heart rate up every day I think that the recommendation now that is being said is hundred and fifty minutes per week So we’re just doing ten minutes a day. We’re not quite there yet But what I want to do is again encourage you to start slowly. You don’t go from zero to a thousand Instantaneously, you know, we need to build up practice build up our heart health build up our heart strength to get to those longer amounts of activity. And so if you’re a person that doesn’t move consistently on a daily basis now, setting yourself up for failure is what’s going to happen if you say, I’m going to walk for half an hour every single day when you’ve been doing nothing. It’s just too much. That’s the way that people, you know, get into these new year’s resolutions and don’t make it very long because they, bit off more than they can choose. So doing these small steps really helps. In addition, Cheryl McColgan (02:22.912)Exercise is actually more effective than antidepressants for depression. Yes, you heard me say that right. Why every doctor and every psychiatrist and every psychologist does not promote this. is in their literature. It is very clear that exercise is as effective as medication for depression and anxiety. Now, if you’re on this medication, I’m not telling you to get off. I’m not a doctor. I’m not saying that it doesn’t help you or that you don’t need any of those things. Nobody’s saying that. But consider, especially for certain types of depression, that exercise is just as effective. Studies have shown this time and again. So if your medication is not working for you, or if you’ve had to add on medication because it doesn’t seem to be effective, consider that exercise might really be a great addition to your mental health and discuss that with your doctor. And like I said, there’ll be some research links in this right here. I can’t remember if those… specifically were in this one because I could put that I could put in there probably 100 links for each of these habits if I really wanted to but I just wanted to keep it obviously brief so that you might actually look at them and read them but if this is something you’re interested in just go to pubmed.gov and type in exercise and depression or exercise and anxiety and you’ll just see a whole huge long list of research in this area. But the idea with the movement is we want to show up still when motivation is low. Because like I said, we’re not always gonna be motivated every day, but we can practice discipline every day. And my trick, and I used to be a runner, I’m not anymore, but I ran consistently for 17 years and my knees gave out. And if I had to do it all over again, I never would have done that kind of exercise. If I would have strength trained when I was younger, more consistently, I would have just been so much more happier and my body would be so much better off for it. But anyway, it was a practice of discipline and I did it whether I liked it or not. And what was really effective for me on days that I really didn’t want to go run, even though I was scheduled to go run, is I’d be like, okay, just put on your workout clothes and just go out for five minutes. And after five minutes, you still don’t really want to go, just come home. And I would mentally convince myself of that more times than I care to admit. And sure enough, I’d go out and I’d get started. you can guess probably the amount of times I turned around and game home. Cheryl McColgan (04:45.304)game home, that was like zero. I don’t, literally don’t think I ever did that once I started, once I got out the door. And so that’s another, just trick yourself. Sometimes it’s even just, I’m just going to put on my workout clothes and then see what happens. So, you know, just find ways to do that. Find ways to make it a habit. And again, this is a reason we’re starting with 10 minutes, cause it’s so small that you almost can’t. Like you can’t convince yourself not to do it almost because it’s so little. It’s easy when I think of like, I think I got to go to the gym and I’m going to be resistance training for the next hour. That’s easy to convince myself out of. But if I convince myself, okay, I’m just going to go to the downstairs gym and I’ll just do a few things. And if I really don’t feel like it, then I just won’t finish again. That, that really never happens. The key is just getting yourself out the door or getting the shoes on or whatever it is with the movement you’re going to choose getting in that cold pool. Once you’re in there, you’re going to be fine. It’s just getting to that point. So as always the links to those studies will be in the tracker for you and in the email and Be sure to check off your habits We want to keep that consistency going and keep that little gamification of you Making the checkmark having your list that up how many days in the road do you have a streak? Let’s just keep it all going. So have a great rest of your day and I will see you again tomorrow

For day two of the 30 day healthy habits challenge, Cheryl shares why hydration is so important and how to use this simple yet important habit to start your day. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life Clean Beauty 20% off first order DIY Lashes 10% off NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.098)Hey everyone, I’m Cheryl McColgan and welcome to day two of the 30 day healthy habits challenge. This one I’m really excited to share with you. It is something that I have been meaning to do for a long time. So I will be doing this throughout the challenge with you. And that is to drink a glass of water after waking. That is so simple and yet I don’t know, I never do it. Do you? So ideally you want to do this. before you have your coffee, before you have anything else. I’m not telling you a very specific amount, but they make it a large glass of water. So in my world, I have this, actually I have it right here on my desk. It is empty. So it’s proof positive that I need to be drinking more water. But this is about 16 to 20 ounces in this glass. And that is what I like you to do before you do anything else. Now, if you happen to get this on the, you you get this in the morning, but more than likely, You might have already had your coffee or you’re listening to this while you’re drinking your coffee. If that’s the case, like I said, this is easy peasy challenge, right? No big deal. Just try it tomorrow instead, along with your habit that’s going to come tomorrow. But if you’re hearing this in time, drink that glass of water before anything else and then you can move on. So why this is important. Even mild dehydration can affect your mood and attention. And hydrating early in the day, it supports everything, energy, digestion, performance, you’re hydrating your cells. And one of the people that I interviewed before on the podcast, they were saying, ideally, you know, for the challenge, we’re drinking this kind of large glass right at the beginning of the day, but ideally, you want to be hydrating throughout your day, because you need that extra hydration for your cells on an ongoing basis, not just all at once. So as much as we hate those little Stanley cups and everything that people carry around, If you can have one of those or have this glass of water on your desk and take a few sips like every few minutes, that’s really the ideal way to hydrate. And this is again, starting the day with a simple success. just gives you a good mindset for the entire day, knowing that you already had one small win and it’s just a great habit to start. So another thing you can do is you can set this habit up at night. So maybe you actually put a glass of water Cheryl McColgan (02:14.754)by your bed before you go to sleep. And that way when you wake up, you immediately drink that glass of water. This can also help if you’re like me, I take thyroid medication first thing in the morning and I have to wait 30 minutes before I can eat or do anything else anyway. So how I’m gonna approach this challenge is I always just, my thyroid pills are very, very small. So I always swallow them dry while I’m still in bed in the morning. But I’m gonna make it a point for this challenge to bring up a glass of water with me in the evening, put it next to my bed, put it right next to my thyroid pills. And I’ll just do that all at once. So that’s also a little intro into what we call habit stacking, which we’ll be talking about throughout this challenge, but more specifically on one of the days. but basically all habit stacking is, is just take one thing that you already do consistently and then put another habit right with it. So for me, I am very good about always taking my thyroid medication in the morning, but I don’t have a glass of water next to it. And I generally don’t get out of bed to do it. So the way I’m going to make it easy on myself is to just put a glass of water next to the bed. So anyway, it’s like I said, if you missed it this morning, try it tomorrow and then try it with the habit. That’s how kind of all these are. it’s for some reason, you don’t get the email until later in the day and you miss it, just do it the next day. They’re two simple habits. They don’t take any time at all. And so waiting until the next day is completely fine. So again, no need to be perfect. Just one glass. If you do a smaller glass than me, no judgment there. You can do whatever size works for you, but drink a glass of water. Okay. I will see you tomorrow.

In this conversation, Cheryl McColgan introduces the Healthy Habits Challenge, emphasizing the importance of choosing three focus areas for personal growth over the next 30 days. She discusses the significance of daily movement, consistency, and mindfulness in forming new habits. The challenge encourages participants to track their progress and integrate meaningful habits into their daily lives, ultimately aiming to reduce overwhelm and enhance motivation. Takeaways Choose three focus areas for the next 30 days.Daily movement should be at least 10 minutes.Focus on what is meaningful to you.Track your progress to stay motivated.Customize the challenge to fit your lifestyle.Reduce overwhelm by having clear priorities.Practice discipline through repetition and consistency.Integrate new habits into your daily routine.Eliminate decision fatigue with focused goals. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life Clean Beauty 20% off first order DIY Lashes 10% off NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode transcript Cheryl McColgan (00:01.048)Hey everyone, I’m Cheryl McColgan, founder of Feel Nourish Grow and welcome to day one of the Healthy Habits Challenge. I’m really excited to get this started and kick this off with you. This, if you’re in 2026, this is the first year I’ve started this, starting on January 1st, but the awesome thing is it’s available anytime. So whenever you’re hearing this, this is your day one. So today is to choose your three focus areas. We’re doing discipline as repetition as consistency. It is just something that you learn over time, but you do have to practice it. You don’t have to be perfect. You just need to do it. And so today’s habit won’t take you too long at all. You’re going to choose the three focus areas for the next 30 days and then write the smallest version of each one that still counts. And so this could be things for you. I mean, we have the daily movement, which is 10 minutes a day. So if you already have a really regular exercise program, maybe you commit to adding one day a week of some new movement or maybe it’s a slightly longer movement or maybe your focus area is working on your spirituality or maybe it is mindfully drinking if you drink alcohol. I actually have some friends over at Sunnyside. And they are doing a totally free challenge for this month too that focuses on just being more mindful around drinking. You don’t have to do a totally dry January. It can be kind of a semi dry January. But anyway, they are offering that for totally free. You don’t even have to put your credit card in. I’ve got a special link for that and I will make sure that that is in the show notes and down below for you if you’re on YouTube. So it could be that could be your focus area. It could be your relationships, focusing on your relationships. taking more time to connect with people or to make sure that you communicate with certain people on a daily basis in a certain way. So really it’s just going to be whatever is meaningful to you. I want you to pick those three focus areas and the way that you’ll carry that throughout the challenge is ideally you’re going be tracking in some way. So I’ve designed a spreadsheet tracker for you and that is in the email. You’ll copy that and then you can use it to just check off the things you’re doing. Cheryl McColgan (02:14.39)You can also use it to make a note of what your three focus areas are. And so ideally, every day when you get the email and or watch the video or listen to the podcast, I want you to have those three focus areas in mind and see if there’s a way that you can integrate the habit that we’re trying into those focus areas so that it’s really meaningful to you. It won’t always work. There will be some of the habits that you’ll just be trying just to try and they won’t necessarily relate to your three areas of focus. but you’re just going to be mindful on a daily basis of these focus areas and keep those as something in the back of your mind that you’re always trying to work towards. And if there’s any way that you can integrate it with the daily habit, then that’s even better. So this is all you have to do today, along with your 10 minutes of daily movement, because that’s going to be every single day. And this is any movement that works for you. There’s more explanation about it in the email, but it could be really anything canoeing, biking, running, walking, dancing, yoga. just any kind of joyful movement, ideally something that gets your heart rate up just a little bit. So depending on where you are in your fitness journey, that can literally just be walking around the block or say, you know, that you’re a runner. Maybe you make a new habit around 30 days to do something slightly different with that, whether it’s increasing your speed or taking more days off. If that’s something that you need, I want you to really just honor your body, but you’re still going to move your body for 10 minutes every single day. So if you’re already very, very active, that might look something more like on your day that’s supposed to be a rest day. Maybe it’s just some gentle stretching or mobility work. So really you’re going to customize this challenge so that it works exactly well for you. But anyway, starting with your focus areas, it just creates clear priorities throughout this 30 day challenge. It’s going to reduce overwhelm because you’re just going to focus on those three things right now, nothing else outside of that. That’s not to say that you don’t have other goals or other things that you want to prioritize in the future. But for this 30 days, we just want to give clear focus to these three so we can really give those a chance to take hold. And this clarity is just, like I said, reduce your overwhelm. It’s going to eliminate decision fatigue because any time there’s a question, you just go back to those three priorities and you’re going to make that very clear in your mind that’ll help you make your decision. And so you just spend less time deciding and more time doing ideally with those high priorities in mind. Cheryl McColgan (04:34.478)It should also just take a little less mental energy when you know that those are your priorities and you’ve already decided that’s what you’re focused on for this 30 days should make everything a little bit easier. So I would also like you to consider if you’re a person that this kind of motivation works for you instead of just having it, know, on your phone in a tracker app and there’ll be some links in that first email for apps that I like and things that you can use. But it’s also nice to just maybe see it in the morning when you get up. So if you always you know, go in the bathroom to get ready in the morning, maybe writing your three focus areas for the month on a sticky note and putting it on your mirror or making it your screen saver on your phone, just somewhere where you’re going to see it often enough that it keeps it high priority in your mind. And then also consider each day as you go through this challenge, you’re going to get the habit in the morning and your email and Most of these, there should be plenty of time throughout the day to fit this in. Like I said, it only takes five to 15 minutes, but also just consider what your day looks like on a daily basis and maybe kind of mentally map out a time where you’re going to plan to do this habit. So maybe for you, it’s morning, lunch or evening, or maybe it’s a very specific time of the day. You could set a timer on your phone. Like usually when you have a little, maybe you have a little downtime, you set the timer and then that’s when you’ll do the habit for the day. So that’s some ideas on just how to integrate it and make it easier. But like I said, today, every day is going to be a very simple habit. take five to 15 minutes. So identifying these three focus areas, I think for most people it will come to mind pretty quickly. But you can certainly take a little bit more time if you really want to mentally evaluate where you’ve been in your life lately and what three areas could use the most work. So this. in theory could be the longest day of habits, but it’s going to set you up for success for the whole month. But for a lot of us, we kind of already know which areas we should be working on. And so coming up with those three might even only take you two to three minutes. So anyway, best of luck today. As always, if you’re having super challenges during this time and or you have questions about the program, most of these things should be pretty obvious. And some of the things are a little bit ambiguous on purpose so that it gives you some flexibility. So as long as you are making Cheryl McColgan (06:57.462)you know, having your three priorities, making those the thing that you’re going to focus on and then trying the one habit for the day. That’s really all that you need to do. So until tomorrow, good luck with the habits today and I will see you soon.

Cheryl McColgan introduces a 30-day healthy habits challenge to help people learn to practice dicipline. The program focuses on discipline over motivation, emphasizing daily practices and habits that can be easily integrated into busy lives. With a flexible approach, participants are encouraged to find joy in movement and consistency, allowing for personal growth and self-improvement throughout the challenge. Takeaways The 30-day challenge is designed to help maintain resolutions.Discipline is a skill that can be trained over time.Daily movement, mindset, and consistency are the program’s pillars.Small, manageable habits lead to sustainable change.Participants can choose their own joyful movement activities.The challenge is not about dieting or weight loss.Flexibility in daily practices is encouraged.Missing a day doesn’t mean starting over; just pick up again.The program is evergreen, allowing for repeated participation.Building a foundation of small habits leads to larger goals. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. Watch on YouTube Episode Transcript Cheryl McColgan (00:00.184)Hi everyone, I’m Cheryl McColgan, founder of HealNourishCrew. And today I wanted to chat with you about a new program that I’m starting. And it’s basically this time of year, know, everyone’s interested in making a lot of resolutions and starting new habits, but they’re really hard to maintain over time. And that’s where I really wanted to be able to help you and hopefully create a program that will actually help you meet your goals and make the challenges. that you want to make this year. So what I’m starting is a 30 day healthy habits challenge. If you’re tired of starting over, this is going to be the program for you. Everybody starts the new year, you know, with a lot of motivation. And that is something that wanes over time quite often before even the end of January people have given up. But the challenge is to create something that you can maintain for the whole year, right? And that really comes down to discipline. because while motivation may wax and wane, discipline is something that’s very real and it’s also something, a skill that you can actually train so that you will be better and better at it the more that you practice. And that’s what this program is all about. So building that skill over 30 days, it’s going to be small habits each day so we can learn to train that skill and it’s free. It’s totally free. I’ve wanted to do this for a long time because habits and consistency and discipline are something that has been in my content for years now. And I’ve always wanted to do this and I can never just quite figure out a great way to deliver it and to make it make sense. But basically it’s built on three pillars. And this is how I wanted to challenge you with this because I think it’s habits that will sustain you for your whole life, obviously. And that is daily movement, mindset and consistency. And so each day that we practice these short habits, it’s only going to take five to 15 minutes total each day, get a short video. And that’s why I’m starting this now, because this is the introduction, tell you all about it. And then there will also be audio on my podcast feed. And so if you are in a big rush and you are driving to work, you can still listen to the habit, learn the research behind it, learn a little bit about why we’re trying it. And you’ll be able to listen to that. Cheryl McColgan (02:21.898)on your daily movement, you’re taking walks or you’re biking or whatever it is you’re doing. So there’ll be the podcast feed. And then you also get an email that lays out the challenge for the day, gives you the research links. There’s a handy tracker. I’m suggesting some apps for tracking. Also, if you’d like to do that and make it completely digital. the habit tracker spreadsheet still works perfectly great too. So you don’t, if you want to keep it simple and old school, that’s totally fine. So what this is not, this is not another weight loss challenge. This is not all or nothing like a lot of you have heard of or tried 75 hard. This is not about perfect. This is about just practicing consistency day after day. And if you miss a day, it doesn’t mean you have to start over. It doesn’t mean you failed. It just means that you start over again. And that is really what I have learned over the years. And what I when I practice my discipline, it’s not that I’m perfect all the time. It’s just that I always start over and I don’t wait till Monday. I don’t wait till the next day. Once I realize that in the moment, I notice that and start again, right? That moment. And that’s the kind of practice that we’re going to be doing throughout this whole challenge. So your daily checklist will look something like this. You’ll either watch or listen to the day’s video. You’ll do the habit of the day. You’ll do your daily movement of 10 minutes. If you’re somebody that already exercises a whole lot more, this is already part of your lifestyle. Obviously you’re going to continue to do that, but I will challenge you to maybe make some different kind of choices in your movement patterns. So if you’re a runner, let’s say, maybe challenging yourself to try some yoga or try some mobility work or strength training, if that’s not something that you do currently. So you’ll do the habit, you’ll do your movement and you’ll check these off in the tracker. Hopefully it’ll give you a great sense of accomplishment. It always does for me when I’m checking off things off my list. And then optional things. are to do the journal prompts. So you’ll get a journal prompt each day and to read the PubMed link, because I don’t want you to just think I’m picking habits here at random. Obviously, a lot of these are based on my own personal experience, habits that I think are very, very helpful and contribute to your health. But the reason that we do these habits is because they’re based on research. So that there’s at least some… Cheryl McColgan (04:36.43)something behind it that why it’s good for you and you can read the study or not, or just read the abstract and read the conclusion just to get an idea. But basically, you can dig into this as much as you want. So if there’s a particular habit that really speaks to you when you try it, that might be the day where you take those items that were optional and add them in. And the reason I’m trying to keep this to five to 15 minutes is because we want the small wins here. You don’t want to take on something that’s so challenging that you set yourself up for failure for the very beginning. Small habits build into big habits and you’ve got to take it one step day by day to get to these bigger habits that we have in mind for ourselves in the future. So it’s like you wouldn’t, you know, if you want to build a beautiful house, right, you’re not just going to get a bunch of two by fours and start nailing them together. You have no foundation. It won’t hold up over time. And so that’s the same. thing that we can do here. We’re going to build the foundation and then later after you’ve built these small habits or found things that really help you on a daily basis, then you can tackle the bigger things and bigger goals and goals that are five-year goals, 10-year goals, that kind of thing. But it really starts with these everyday little habits. So we’re going to set up so that these systems help you beat willpower. You’re just going to do it every day and they’re so easy you almost can’t skip them. That’s what I like about them. You just return quickly to it if you missed one. And there’s no shame, there’s no judgment. It’s just, we’re all human, right? We’re all gonna miss a day or we’re gonna have a day that’s so busy, but these are really small. So hopefully you’ll be able to do that. The movement is very flexible. It’s really whatever works for you. I like to say that find something that’s like a joyful movement that you can do once in a while. So for me, it’s like, you know, dancing around the kitchen while I’m cooking or something like that. That just makes me happy. Put on some good music. But then of course I have my strength training that I do and walking and all of that. but you’re going to pick one that works for you. So if it’s hard to squeeze these things into work, it’s only 10 minutes. You might walk a little bit over your lunch break. You could walk five minutes in the morning, five minutes at night. And of course, if you can do more and want to do more and you have more time that day, please feel free. This is not, this is just the minimum. This is just getting you into the habit of moving your body every single day. And then we’re going to just realize that even on busy days, that’s where you fit in these little tiny things. Cheryl McColgan (06:58.31)So let’s see here. I want to make sure that I don’t miss anything. Okay, we’re not dieting. We’re not losing weight. You’ll have the tracker. So yeah, I think I covered all of the points. just was going through my notes just to make sure that I didn’t miss anything. But I think that that gives you a good sense of what this challenge is about. If you don’t know me already and you come across this, you’re like, well, who is this that’s leading this challenge? I have a whole about page over at my website, but basically my degree is in psychology. have some graduate training in psychology. I’m a registered, experienced yoga teacher. I’ve practiced yoga for over 20 years. I have been strength training now, consistent. I’ve done it my whole life, but really only gotten consistent the last three years. And so that’s been a really exciting thing for me as what I classify now as an older person. It’s so important to health. And so you’ll probably learn a little bit about that somewhere along in the challenge as well. And then I’m also studying for my personal training certification. I don’t know if ever use it, but I’ve just been so into learning all the things around strength training that I thought, hey, why not? And then it’s something that I can share with you guys and hopefully, you know, give you some further information to benefit you and your goals. But yeah, so that’s a little bit about who I am. If you want to learn more and go over to the about page of my website and I am on stories daily and Instagram. And as we start this challenge, I’m to be starting at January 1st. I’m going to be doing it along with you. A lot of you will be starting on January 1st is awesome, but the great thing about this is I’ve set it up to be evergreen content on the website. So anytime you go to the website and click and sign up, you can start the challenge that very next day. So it’s something also that if you get, like I said, there’s no off track. Hopefully you want to complete the 30 days and just if you miss a day, go again. But say you get busy and you kind of just give up on it, but you come to a time in your life again where you want to restart. You can always do that. It’ll be there for you to do 30 days. at a time, anytime of year, because like I said, that’s what I always believe in. I don’t think you should wait. I think whenever you have the inkling to make a change, to start something, start it today, start it now. Just the only thing I will say is if you happen to find this before January 1st of 2026, I am in the process still of completing the content. At this point, it is Monday, December 29th. So hopefully it’s further along by the time you find this. Cheryl McColgan (09:20.59)and it should be available. But if for whatever reason it’s up and you sign up before January 1st, then you’re just going to have to wait a couple of days before you get started. So now the most important thing, if you’re listening on audio on the podcast feed to sign up, you’re going to go to healnourishgrow.com slash habits. And if you’re here on YouTube, the link will be down below. But yeah, I hope you join me. I think this should be fun. Like I said, it is a challenge. It’s 30 days of consistency, but it is nothing that you can’t handle. And I think it’ll give you a lot of confidence and a lot of interest in learning more about discipline and practicing them on a daily basis. And it’s just like your muscles, the more you practice it, the stronger it gets. So let’s all get more disciplined in 2026 together. And I’d love to have you join me and help you meet your goals. anyway, until, if well, you’re listening to the podcast, I’m gonna say until tomorrow, I will see you soon. Okay, thanks, bye.

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan shares her holiday greetings and personal updates, discusses the importance of building habits for the new year, and introduces a 30-day habit challenge designed to help listeners create lasting changes in their lives. She also highlights resources for a healthier new year, including a Quit Sugar summit and the significance of understanding macros in nutrition. Cheryl emphasizes the importance of small steps and invites listeners to join her on this journey towards better health and wellness. Five Things You Need to Create Good Habits: https://youtu.be/8OVjrPu9UoM Takeaways The importance of building habits for the new year is discussed. A 30-day habit challenge is introduced to help listeners create lasting changes. The challenge focuses on small, manageable habits rather than overwhelming resolutions. Listeners are encouraged to join the challenge and share it with friends. Cheryl highlights the Quit Sugar Summit as a valuable resource for the new year. Understanding macros is essential for nutrition and flexibility in diet plans. Cheryl is creating a Macros 101 class for listeners. The podcast emphasizes the significance of small steps in habit formation. Listeners are invited to participate in the challenge and share their experiences. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. https://youtu.be/Gu77hsJN-g4 00:00 Holiday Greetings and Personal Updates01:23 Building Habits for the New Year04:03 Introducing the 30-Day Habit Challenge06:58 Resources for the New Year: Quit Sugar Summit08:36 Exploring Macros and Nutrition11:42 Upcoming Content and Closing Thoughts Episode Transcript Cheryl McColgan (00:01)Hey everyone, welcome to the Heal Nurse Ro podcast. If you can tell a little bit of difference in my voice, I’ve actually had a cold for a bit and I’m just now to the point where my voice is somewhat normal and I’m not sniffling and sneezing and being totally obnoxious. So I really wanted to go ahead and record this episode to share several things with you and to wish you happy holidays. Where I am right now in the US, it is currently Christmas Eve. So I have actually still got a lot of things to do today. We’re actually having lasagna for dinner. The boys are both home for Christmas. So that is their request. So I’ll be making some homely lasagna tonight. And then tomorrow we will be enjoying a roast beast, which I always kind of laugh when I say that because it’s from the Grinch movie, I believe. I always call it the roast beast. So just a roasted. Primed Rib Roast and yeah, so looking forward to sharing the holiday with my family and just catching up on some things quite honestly, because the last several weeks have been a bit of a whirlwind and with me not feeling as well, I’m behind on some things that I need to record and share with you. So we’ll just get right into it. The first thing I wanna talk about is building habits in the new year. So. We’re getting ready to come into that time. And if you followed my content for a while, you’ve heard me talk about it before is whenever we come to this time of year, people make a lot of New Year’s resolutions. And typically what happens is by sometimes even before the end of January, people have already given up on their resolutions or they what usually happens actually is they’ve bitten off more than they can chew. They’ve made these kind of resolutions that are just too big without taking the steps they need to do first to build up to that. And so I always like to encourage you to take small little steps towards habits. That’s really how you create lasting change. If you go to my YouTube channel, if you’re listening to this on audio, if you’re watching a video, you’re already on YouTube and I will try to link the video here if I can figure out how to do that. But I have a video on five things you need to create better habits. And that was covered by Authority Magazine. think it’s maybe it was in 2019 or something like that. So this is certainly something that I have been focused on a long time in my content and in my own personal life, trying to create better habits, new habits. As I go through that the year, I really don’t wait until January. I’ll pick something up whenever it occurs to me that I really need it in my life. So right now I’ve got several things that I’m working on. A lot of it related to work. But the one thing I kept thinking about this and I’ve thought about doing this for years and sharing this with you and it really wasn’t until this year where I was able to conceive of it in a way that I can bring it to fruition and really deliberate in a way that I think will be useful to everyone. It’s 100 % free. So I’m really excited about that because I just want to share information that will help you live a happier, healthier life. know, healers show has been around for I believe it’s going to be. eight years this coming summer. I’ll have to go back and look when I actually launched it, but my about page that I wrote way back then is I’ve never changed it because it still just holds the same meaning to me what I want to share with people, how I want to help them be healthier, share information that’s based on the latest research. You know, I’ve certainly changed my mind about several things over the years and I think it’s important to be able to do that when presented with new information. So Anyway, what this is all about, it’s a 30 day challenge, but it’s not the kind of challenge you’re thinking about the kind that you’ve tried before and you weren’t able to get through it was it’s too crazy or 75 hard, which is just an insane amount of things you have to do on a daily basis. And it really just sets people up for failure in my opinion, because in it’s well, I guess it’s named properly, right? 75 hard because it is very challenging. But this challenge is really all about creating better habits. At very beginning of the challenge, you’ll set some intentions around things you might want to change. But really, every day is going to be a short podcast, a video, and an email that you get in your inbox. And it just gives you a small habit that you’re going to try that day. And it only takes about five to 15 minutes each day. One of the things is daily movement. you get to choose whatever it is that speaks to you. what you know if it’s joyful movement you get bonus points for that maybe some kitchen dancing something but if you’re already on an exercise program it’s just going to have you you know you can make it into something that’s a little longer for you or maybe try a different thing for that 30 days but that’s one of the main components because i do believe that moving your body every day if you’re not in the habit of it brings more awareness around that and just committing to doing that you will feel so much better by the end of 30 days and if you’re already moving you are going to get to try all these little habits that I have planned out for the 30 days. And if it’s something that speaks to you, once you try the habit, hopefully I’m thinking that you’ll try to implement it every day of the challenge. But if it didn’t speak to you, if it didn’t resonate or it’s something that you already do, you’re kind of just gonna leave that behind. You’re gonna take from this what you need from it. And it’ll be, know, all of it has research links every day. So if you’re interested in spending more time on this particular habit, you can read about why it’s good for you or how long it might take to implement it, that sort of thing. So it’s really been a lot of work. And I actually, because of being a little bit sick, I haven’t recorded the rest of it at this point, but I got a little bit more to do. I’ve got the emails set up for the daily emails. And now it’s just a matter of recording the rest of the content. so that when you are on that day with the habit, I’ll be right there with you. I’ll be talking about it. I’ll be sharing about how I use it in my daily life and maybe some more of the research. So it’ll be in an audio format where if you’re in the car going to work or something, like I said, the habit itself, whatever you’re gonna try is only gonna take five to 15 minutes for that day. But if it’s one of the habits that you’re more interested in, you’ll get to hear more about it and learn more about it. And hopefully it’s, you know, learn that it’s something that you could really use in your life and that might really help you. So. That is a challenge. I would love for you to join me. Like I said, it’s a hundred percent free and you can just go sign up right now It’s a heal nourish grow comm slash habits So please please do this share it with your friends because you always are more successful creating new habits when you have friends involved You can talk about the different ones together. What’s what’s working for you? What’s not? It’s just it’s just more fun when you have more people involved. So And you know, I always greatly appreciate it if you share the podcast or share my content with others, because that’s the easiest way that people find me. It is getting so much more challenging on the internet these days with AI to find people that resonate with you to find real people that are doing work in the space and in any space, really. It’ll be interesting to see really how that evolves over the next several years for sure. But If you would share it, I’d be very grateful. HealNursePro.com slash habits. That’s how you sign up. The second thing I want to share with you, that’s another resource for the new year. It is a summit that I’ve been involved with in the past and they reached out to me and asked if I could share about it again. And I said, of course, because it’s something I really believe in. They always have great speakers. It’s another thing that’s 100 percent free. And that is the Quit Sugar Summit. And it’s not it’s interesting because even if you don’t want to totally remove sugar from your life or If you already have a healthy relationship with sugar, doesn’t bother you. You don’t have diabetes, those sorts of things. The speakers are all just really excellent speakers in this health space. And I think whether you really want to quit sugar or not, you will still get some great knowledge from that and maybe get some tips and tricks and different things that you can, like I said, implement into the new year and just learn about. And so that is heelnourishgrow.com slash quit sugar summit. So super easy to sign up for that free as well. It starts, I believe, January 12th. So you’ve got a little bit of time, but you go ahead and sign up for it now they’ll send you some reminders about when it’s going to start because you do need to watch it on the days that they send it out because that’s how they make the summit for free basically. So that content will be available on the day that it is registered to run and then after that unfortunately you won’t have access unless you choose to pay for it but it’s a really great way to get some free content watch the ones you can or watch just the ones that you’re interested in, you’ll get the names of them beforehand. So that’s another great resource for the new year. And then the last thing that I’ll talk about today, I’m going to keep this relatively short because I’m sure that my voice is a little bit annoying with the hoarseness that I still have left from my little cold or whatever it was. is that this is another resource that I’ve been wanting to create for a long time. And it really came to me when I was doing my contest prep for the bodybuilding shows and doing some serious dieting, which I still need to share all of that with you, kind of some lessons learned and some thoughts around that, because doing this at 52 and still being able to lose weight aggressively was really interesting. And I think it just goes to show you. that it’s definitely possible. There just might be some things in your head that you have to get past a little bit or habits that you might need to change slightly to make that still available to you and your body. So if that happens to be a goal for you in the new year to lose weight or work on your relationship with food, have some content coming around that, but. The one that I really want to create and I think is useful for anybody, no matter what your goal is, because it’s also useful if your goal is to build muscle or to gain weight, and that is macros. The power of macros. I have been tracking macros way back since when Spark people was still around. It has gone out of business a long time ago, but that was one of the first trackers before my fitness pal, before any of that. When I was back when I was a runner, I would often track my macros or any time that I needed to lose a couple pounds. That’s what I rely on. And macros gives you so much more flexibility than a diet plan than a strict, you know, whether it’s a vegetarian diet or keto diet or Whole30 diet, it gives you so much more flexibility than any of those options, because you simply learn how to track your food and what it’s about. so that plan for that one is to kind of do a macros 101 class for you and just share know, first of all, what are if you’re, I mean, at this point, I feel like everybody has heard this term, but I quite often realize that I’m a very, I’m in a very specific space where I read, listen to, consume this kind of content all the time. And it’s basically my work life, right? So it’s something that I’m very educated on. And so I kind of forget sometimes that there are people that don’t know some of these terms. And I’d be curious, comment below. If when I said macros, you knew immediately. what it was and if you’re like, what the heck is this? Because I just be curious. I think most people do know at this point. But anyway, macros are fat, carbohydrates and protein. Alcohol is kind of considered a fourth macro in a way, and I will definitely talk about that in the macros 101 class. But I wanted to save that for when my voice is actually fully back and I’m not still stuffy so that it’s because it’s to be a long term, I think great piece of evergreen content and I want it to sound. little bit better than I’m sounding right now if that’s possible. So that’s coming as well. So that’s kind of what’s been going on over here and the reason that I have been a little delayed. I do have an interview with a guest that is already prepped that will be coming up and it’s a really interesting guest that went through a lot of personal challenges and just kind of sharing some of her insights and ways that she was able to overcome those things and some projects that she is personally working on to create some experiences for people that I think could be really interesting to a lot of my audience. And that is, you know, groups of women, and they kind of go out into nature into the wild and just learn skills around being outside and reconnecting with the outdoors. And so I’m really excited to share about that coming up too. But anyway, that is all I wanted to say for today. So again, if you could go over and sign up for the challenge. It’s heelnourishgrow.com slash habits. And I hesitated to even call it a challenge because yeah, don’t I don’t honestly don’t think it will be too challenging. And that is the beauty of approaching habits in this way. And when you go, if you go listen to the thing, the five things you need to create healthy habits, it’s really about starting small and building on that. And you know, doing things like habit stacking, you everybody, you brush your teeth every morning and every night, right? You always do that. So if you need to do anything, like take a new supplement or something, you know, putting it right next to your toothpaste, that’s a great way to do that. So habit stacking is also something that we’ll chat about in the challenge, but I really think it’s like a reset and it’s a way to try new things. So that’s how I’m looking at it. That’s how it’ll be approaching it with you. And again, I you will sign up for that and join me share it with your friends and family so they can join you too and we’ll all get healthier in 2026. Like I said, I’ve definitely got some new goals and I’m working on some things for myself and I’m going to be doing each of these habits each of the days that they go out as well because I want to learn from it and I want to see you know which ones resonated with me or is there anything that I’m doing in my daily life that I should have shared that could have been a better habit to share with you to try. So yeah, so we’ll all be doing it together and I’m really excited about like I said I thought about doing this a whole bunch in the past and I just haven’t found a way to deliver it and really Map it out the way that I have this time So I would love to have you along for the ride But anyway until next time which will hopefully be much sooner here now that I am well and back to recording and the other I think I mentioned with the challenge is there will be The audio component, it’ll be like a special podcast episodes for a series for a while. And so if you’re catching this later, and you missed signing up for the challenge, once it’s out January 1, you can actually start it at any time. And the beauty is, I think you should be able to start it over as well. So if you really enjoyed it, you get off track for a little while you want to come back to it. can always just start over the 30 days kind of like an evergreen thing so no matter when you hear this in the future this will be available to you. So that’s all for now and I hope you have happy happy holidays however you’re celebrating enjoy your time with friends and family and then let’s all get ready for 2026 and creating some new awesome habits so see you next

In this episode, Cheryl McColgan discusses strategies for maintaining wellness during the holiday season. She emphasizes the importance of setting realistic intentions, managing weight, coping with stress, making mindful eating and drinking choices, and balancing social obligations with self-care. Cheryl provides practical tips for navigating holiday challenges, including travel and family dynamics, while encouraging listeners to be intentional and mindful throughout the season. You can find Cheryl’s previous episodes about avoiding holiday weight gain here. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. Takeaways The holidays can be stressful, and it’s important to plan ahead for wellness. Setting intentions rather than big goals can help maintain focus during the holidays. Protein intake is crucial for satiety and managing weight. Eating to 80% fullness can prevent discomfort after meals. Cortisol levels can rise due to holiday stress; managing stress is key. Alcohol consumption should be mindful, as it can cloud judgment and lead to poor food choices. The holidays should focus on nurturing relationships rather than just food and drink. It’s okay to say no to social obligations to prioritize self-care. Post-holiday, it’s important to return to normal routines quickly to avoid weight gain. Mindfulness and intention are essential for a balanced holiday experience. Watch on YouTube Episode Transcript Cheryl McColgan (00:01.038)Hey everyone, I’m Cheryl McColgan, founder of Peel Nourish Row, and it has been a little while since I’ve been on the mic. I took an unexpected longer hiatus than I thought I would, and I’m just now getting around to starting to record again. And I really wanted to get on here and do this episode because the holidays are such a stressful time for everyone. It’s a time where people could use extra support, could use extra ideas about how to de-stress, not gain weight during the holidays, and just find ways to support your wellness in this busy time of the season. So I’ve done another episode like this in the past, and I’ll be sure to link that in the show notes, but for this one I did map out a few bullet points to keep me on track. I’ve got my laptop here with that on it so that I can glance over there occasionally and remind myself of what I wanted to share with you today. But the first thing is this why this, what does holiday mean? wellness even mean or why does it matter? Again, it’s a stressful time. We’re around family for some times that’s very exciting and sometimes it can be very stressful and there’s a lot of travel involved typically and a lot of extra events and cooking and things like that. So it can be just a time where there’s so much going on that you forget to actually take care of yourself. So planning ahead now so that you don’t have to recover from everything at the beginning of the year is a good plan. And usually what I like to say during the holidays, I mean, if you’re a lot of people that listen to this podcast are interested in weight loss or fitness or health and wellness. If you’re trying to lose weight during the holidays, that can be particularly challenging. I think what would be a better goal for most people is to just maintain during the holidays and not gain extra weight that you then have to kind of backtrack from the progress that you’ve made throughout the year. So all that being said, I think the good way to start with this is just to set some intentions around the holidays. So for example, just to be really mindful every time that you eat or, consistent movement or practicing on your sleep during the holidays to make sure that you stay on track with your wellness. So whatever that intention is, just making something specific enough that you know what it is that you’re trying to accomplish, but generally it’s not going to be any big goals during this time of the year. Cheryl McColgan (02:24.606)Just because it’s like I said a lot of extra stress a lot of extra things going on and so Setting really big goals around health and wellness this time of year can just be a way that sets you up for failure Which is not what we want want to go into the new year Thinking positive feeling positive and having every intention that way when we get to the new year We’re kind of set up in this place. been mindful, we’ve been practicing taking care of ourselves and then once we get to the new year we can really focus on those bigger goals that you want for yourself and your wellness in 2026. So after you’ve set the intentions let’s address the first thing is weight. I actually looked this up before I got on here and most people gain anywhere between a pound to five pounds during the time period from Thanksgiving to the end of the year. And while that can be also if your intention is to say enjoy time with family, eat really good foods, just nourish yourself and not to worry too much about weight gain, that is a perfectly acceptable intention as well. But if you want to think about, you know, maintaining your weight or not gaining weight during the holidays, then it’s important to kind of have a plan when you go into this. So the first thing, you know, I’m going to say is what we’re always very focused on here is the importance of protein. Protein is a very satiating nutrient. There’s a lot of theories around about how your body will keep seeking out food if you’re not getting a proper protein intake. So that’s the first thing. So every time you sit down to a meal, plan on getting your protein in first, and then you can have a little bit more flexibility with the rest of your meal because you know that you’ve gotten your protein requirements out of the way. And then you can fill in after that with fats and carbohydrates. If you’re a carbohydrate eater, if you’re still trying to practice keto during the holidays, it is a time. perhaps be just a little more flexible with that only because there’s going to be a lot of temptations there’s going to be a lot of things you want to try so again having that intention around that whether it’s taking a bite here or there or allowing yourself certain days of the week or a party or something like that to enjoy a few more carbs again just being really mindful and setting that intention so that you don’t kind of go off the rails with that stuff because some people one of the reasons they do a lower carb lifestyle is because they don’t have Cheryl McColgan (04:40.728)They don’t either feel good when they eat carbs or they have a relationship with them where when they eat too many carbs, it makes them hungrier and eat more. So if you know that you’re that person, you certainly don’t want to set yourself on this crazy path of that during the holidays by eating a lot of extra cookies or potatoes or candy or whatever it is you’re normally avoiding for the most part. So being really mindful about those choices and allowing them in in the quantities that make sense for you and your personal goals. So the other thing is eating to 80 % fullness. Now this is something that we should be practicing pretty much all of the time if you’re doing an eating program where you’re doing just more of an intuitive eating kind of style. If you want to give yourself time for your brain to get the feeling of whether you’re actually full or not. So eating slowly, eating mindfully, chewing your food and stopping. when you’re already starting to feel full because it takes a little while for your brain to catch up with your body. So if you’re already starting to feel full, chances are 20 minutes later, 30 minutes later, you’re gonna be, you might have that stuffed feeling, which a lot of people have after Thanksgiving meals. So just being really mindful of why you’re adjusting to take note of how you’re feeling if you’re starting to get full and shooting for that 80 % mark in that way. If you go a little over, you’re not going to end up on the couch with your holding your stomach and just being miserable. You’ll probably end up in a much better place. Also, I have two thoughts on this. And again, it’s about knowing the kind of person you are. So there’s this idea of saving your calories for certain big meals and everything. And I think that that can work for some people, especially if you’re tracking your macros and you’re eating a meal that maybe you made or that it’s a simple meal like tracking a certain quantity of turkey, for example. that’s very easy to track. So you can either save some calories for later, so not eating as much throughout the day so that you know when you have a big meal that you’re not going to go over your calorie allotment for the day. But again, it’s about knowing yourself. If in the past you’ve experienced that, for example, on Thanksgiving, you don’t eat most of the day or you just eat a very small breakfast and then you go totally overboard, you feel sick the rest of the night, Cheryl McColgan (06:52.886)You might be better off having two smaller meals earlier in the day, again, very protein forward. And maybe yes, okay, saving a little bit of your calories for that last final bigger meal, but not allowing yourself to get so ravenous that you just go off the rails when the meal comes. So again, knowing yourself here is the key to practicing this and to knowing which one will work best for you. So just give that some consideration before you go into those days where you know it’s going to be a bigger food day. knowing your plan also is a big key here. So don’t wait until the last minute to kind of mentally prepare yourself for what’s going to happen. Have a plan when you go in at this point, you know, you’re listening to this, you’re not a five year old, you’re an adult, you’ve had many holiday meals, you know what your tendencies are. And so just again, set some intentions around how you want it to be different this year and how you’re going to approach things so that you end up with a successful holiday. The next thing is holiday stress and cortisol. Cortisol is such a big trending topic right now. I’m just getting out of balance. And so the top triggers are in this scenario, probably family obligations or family relationships. So again, just setting your intention, kind of knowing how you approach these kinds of things, knowing the kind of stress that you might encounter. And having some strategies ready to better deal with that. So for example, if you know that you get very overwhelmed once all your family’s around and all these things are happening, maybe make it your intention that you’re going to go for a walk after dinner or something like that. Or maybe just take some time for yourself to kind of regroup, calm down, do some deep breathing exercises, whatever it is that you feel is going to nourish you. is you don’t have to spend eight hours in a row with the entire family doing all these activities that can be very, very stressful. again, knowing yourself and taking a little break away from that if you need to practice some breathing exercises, practice some ways to calm yourself and certainly getting into activity throughout the day. It’s a really nice way to accomplish that. I also find that there’s this idea. Cheryl McColgan (09:02.127)of the way that people communicate, you know, often at the holidays, it’s like everybody’s around the table and you’re really face to face and you’re, you’re catching up on things. Sometimes you’re talking about intense topics, but there’s this idea of, you know, conversing face to face, which is very intense and can be one way. And another thing where it’s more like a side by side interaction, like if you’re walking or you’re doing an activity, you’re not looking at each other, you’re still being able to communicate. You’re still being able to have time together, but it’s just not that really intense draining kind of thing. So maybe thinking of some activities that you can do together as a family, or again, taking that little time for yourself away for a little bit can be a way to mitigate some of that stress. And then maintaining your routine. You’re not going to be able to maintain your routine probably perfectly over the holidays, but the more that you can stick to that, the more that you can stick to your routine about going to bed at a certain hour and doing a certain amount of exercise that you normally do, the less that you deviate from that plan, the better you’ll feel throughout the holidays. Again, it’s going to require some flexibility. Things are going to, you know, not always go perfectly, but if you can stay to some kind of schedule and be consistent, that’s really going to help you a lot. Also, you don’t need to add a lot of extra stress to yourself during this time. So if it is more stress to get in your workout for that day, then it is to mindfully skip a day and then do what you need to do, you’re going to actually lessen your cortisol doing that because if you still try to do all the things, workout, do all this, and then you have the extra stress on top of it, that might make you feel even more overwhelmed. So taking those breaks when you need it, being mindful, and not using that as an excuse to skip workouts or to skip taking care of yourself or to go to bed late every night, really try to find much as possible, you know some people hate this word, but trying to find balance around that as much as possible is going to be really a key to having a great holiday season. And then the next thing is around healthy drinks and alcohol holidays. Whether you choose not to drink at all and that is certainly a trend now that I 100 % support because you know I’ve said it before Cheryl McColgan (11:20.503)And I’ll say it again, just for those you who may not have heard this, or you may not always have it in your awareness may not want to happen your awareness, I am sometimes guilty of that myself. But alcohol is a poison. There’s really no amount of it that is safe. And depending on who you are in your health, potential problems, it can be much worse for some people. So that’s definitely something to give some consideration to it increases your risk of cancer, it increases risk of you basically everything negative can be traced back to consuming alcohol. Now, that all being said, many of us still choose to drink knowing the dangers and knowing the risks with that. And there is also an idea. So if you look at French culture or Italian culture, and people often call that out because those cultures drink primarily wine, but it’s not the Reservoir Troll. That’s kind of been debunked for a long time. It’s more about that they use alcohol as a way to be together in community and to be very social and they don’t go overboard with it. So that’s probably at least part of the reason that we find in those populations that it doesn’t seem to be as detrimental to health. But again, all that being said, just make good choices around it. Be mindful of quantity, be mindful of very sugary drinks. just, it racks up the calories. So always choosing those beverages that might be on the slightly healthier side for the lack of a better word for alcohol, but that would be things that are clear that don’t have a lot of additives, drinking organic wines whenever possible, taking a break in between to have a glass of water before you have the next one and really thinking about whether you even need the next one. There’s a great app for this that I’ve called out on the podcast before called Sunny Side and it just helps you track drinks. And if you do it in the moment as you’re doing it, it might really make you consider Hey, do I need to go to this next one? Is that going to totally derail me? Because the other thing that happens when people drink alcohol is they tend to make less good decisions around food, right? They may say, well, forget it. just, you know, I’m going to have everything now because it clouds your judgment. And it also can, I think, make you hungrier when you’re having alcohol. So that’s just something to be thinking about too. And then so that’s the drinks part, the food part. Cheryl McColgan (13:41.444)What is your strategy around going to parties? Again, knowing yourself here is key. So if you go to a party, super hungry, or you’re just going to eat whatever’s available and it might not be the healthiest choices. Or do you choose to have a high protein, small meal before you go to a party so that you’re not as ravenous when you get there. And that makes it so much easier to only choose the things that are really appeal to you that feel worth it calorie wise that are a great taste. Because it really, the holidays should be more about being in community with people and nurturing your relationships. And we make it so much about food and drink. And that is an amazing and fun part. mean, you know, this is coming from our recipe developers, when who loves to eat, who loves to cook. It’s kind of the way that I show my love and appreciation for people is to feed them and to cook for them. So I am again, I’m certainly not there’s no judgment around this. It is just trying to be mindful of decisions that you’re making when you’re in these social situations. And when you’re parties in particular because the types of foods that tend to be there are not the most nourishing. So one thing you could try if this is you and you know you struggle with this is having a two-bite rule or something like that. So if there is a dish that you really want to try or something extra that’s there that is really looks appealing to you, just having two bites and then moving away from that for a while. And again, so this is where eating a small meal before you go really helps because you’re not ravenous and then you just have a couple bites here and there. You’re focused on socializing and being with the people that you’re enjoying. And I think that can be a really great way to approach parties. Another scenario is when you again have these family gatherings, quite often you might be asked to bring a dish. So this is the perfect opportunity to bring something that you love, bring something that you know is healthy and nourishing for you or that works for your particular diet or works for your particular goals. And most people, you know, enjoy trying new things too. So it can be, know, whatever it is, whatever dish it is that appeals to you. That way, you’ll know you’ll have something there that you like and that will be healthy for you. And then you get to share it with your friends as well. So that’s another way to approach the eating strategy. Then we have travel. Cheryl McColgan (15:59.843)wellness. So travel can be tricky because while there are much better options nowadays, airports tend to be very expensive. If you’re driving on the road, I almost feel like that’s actually better because almost every gas station now will have some healthier options, whether it’s meat sticks, jerky. Quite often in the gas station, I can find boiled eggs. In the refrigerated section, there’s always pickles and things like that. But another thing to do is just to pack small meal with you when you’re traveling. you’re on the road or in a plane, you can make it work. I learned a lot about this this spring when I end up doing those bodybuilding competitions because you have to be so specific with your food during those times that I traveled multiple times with my own food that I prepared and made. So that is another way to handle that. And then also just making sure that you take breaks when you’re traveling as much as possible. So whether you’re in the car or on the road, take some time to stop. get out of the car, move a little bit, just stop at a rest area if you’re driving or if you’re on the plane, making sure that you get up every hour or so, which can be, I know frustrating for seat mates and things like that, but you really just want to make sure, you know, there’s health reasons behind that too, because there’s that risk of clots when you’re on a plane. So just taking that little bit of time to get up, walk back to the back, even if you don’t have to go to the bathroom or something, just getting out of your seat for a little bit when you’re traveling on the plane can really go long way into just making your body feel a little better when you finally are back on the ground again. And then there’s this idea too, during the holidays that we have to do it all. And I know I’m very guilty of this, but I will say the older I’ve gotten, the better I’ve gotten at managing this a little bit better. And that is, you you know the energy reserves that you have, you know the amount of energy it requires to be with certain people, you know the amount of energy it takes to be out of your house, go to an event. be at a party, stay out late, all of those things. You don’t have to say yes to everything. I know this is really difficult for people, but I like to think of it like this. When I say no to certain things, I really am saying yes to certain other things. So for example, if I say no to a specific party, I’m saying yes to recharging myself to having that extra time to do a workout or cook for my family. Cheryl McColgan (18:22.538)or whatever it is, just it’s not a don’t think of it as no, think of it as a yes to something else. So that really helps me when I’m trying to manage those decisions. The other thing to note about that is you want to balance that idea with the holidays are a special time and it’s pretty limited. And it often involves people that might not be in town all the time, you only get to see once or twice a year. And so just be mindful of that as well. You might have to expend a little bit of extra energy in one specific weekend or evening in order to accomplish, you know, seeing the people that you need to see and that you want to see while they’re in town and balancing that with again, your personal energy reserves and taking care of yourself. So the big word here, I guess that you’re noticing is balance, but it just requires being really mindful and having a plan. So, you making the choice, whether it’s making the choice to drink alcohol or not drink alcohol or go to a specific party, you’re not going to specific party, whatever it is, you definitely want to have peace around it and you want it to be intentional. So there’s that word again. But just, you know, not just going with the flow so much and letting everything run over you during the holidays, I think is really what it boils down to. You want to every day just take a few minutes to… of breathe and be like, okay, what’s going on today? What’s happening? Do I have this party? then you’re managing the rest of your schedule around that. So you can try to find as much balance as possible. And then after a big event, the next day can be quite tiring, right? So if you still happen to weigh yourself the next day, and you know, I’ve talked about this before, I personally have weighed myself every day for years and years and years. I have a fine relationship with a scale. I’m able to look at it as just data. it is not a big deal for me. And I do think that over time that this has allowed me to maintain my weight because whenever you see it creeping up, you’re not suddenly surprised by that. You can see a trend over time and you give you more time to do something about it. Whereas the shorts amounts of times in my adult life, mainly when I was dating and, somebody’s house in the mornings and stuff when I didn’t have the opportunity to weigh, it starts to creep up on you. Cheryl McColgan (20:34.574)So for me personally, after an event, I would still weigh because it doesn’t bother me. If you’re the type of person where the scale really negatively affects your mood, you may not want to weigh yourself the day after event because what happens at events, you tend to get a lot more sodium than usual. You might not drink as much water. You might eat more carbs. There’s a number of reasons why you might wake up the next morning and see the scale be up three to five pounds. Just know that that is not real weight. That is just water weight from the day before. And what you don’t want to do though is go through the whole entire holidays, not checking on that because that is when you are likely to possibly gain some weight. And since I mentioned the scale, will say this I’ve been using is for over a year now, the Hume BodyPod. It’s on some amazing sales right now with Black Friday and going into Christmas and going into the new year. They usually have a sale as well. And I have a whole episode on it. know, the at home body composition scales are not perfect. Nobody will argue that they are. But this one is very comparable to a Dexascan, which is pretty much the gold standard for weight. And it keeps track of your body composition as well. So if you are working on gaining muscle or losing fat, things like that, the scale gives you a lot more data around that. If you’re interested in it, I love it. I’ve had it, like I said, I’ve been using it for over a year now. I have a great discount code that stacks on top of whatever sale. is going on. So look for that in the show notes, but the link, if you just want to go to the link that will work and automatically apply the discount. is heelnourishgrow.com slash Hume, H-U-M-E. And you can check out that scale. if you want to, and again, like I said, it’s not perfect. had a whole episode on that to kind of tell you the things about it to be an awareness. If you start using it, you have to be super consistent with when and how you use it. And that will help you get the best data from it. But just keep in mind, it’s not perfect. people have expectations around it that it’s going to be kind of this magical tool. But I have found it to really be an awesome, amazing asset in my wellness box. And again, when I go out for that kind of holiday thing, I will still weigh I will be aware though that it’s not going to be probably a number that I’m liking that I get on there. But then usually by the next day or two days later, drink a lot of water, go back to your normal thing, and your weight should be also back to normal as well. So Cheryl McColgan (22:56.44)Again, if you know they’re the kind of person that will freak you out, just wait a day or two before you get back on the scale. But I wouldn’t go the entire holiday season not weighing yourself. you only weighing yourself once a week has that same problem associated with it because of those fluctuations in your daily water weight. If you just have one data point for the week, it’s less likely to know if that is real or not. So that is one another reason to keep weighing consistently throughout the holiday season because least three to four times a week is much better than only one. And then after the event, so the next day we just talked about the next day a little bit, I would rehydrate, have some electrolytes, make sure you have a protein heavy breakfast, and again just go back to normal after that. I think that’s where people really get off the rails during the holidays because they think of it, I had one bad meal, I’m putting air quotes around that if you’re not watching the video, but they have one bad meal. And it kind of sends them in this spiral where they think, well, I already messed up. Might as well just wait and start again at the new year. No, you can have one awesome holiday meal one night out with friends, enjoying a party, something like that. And then the next day, you just simply go back to normal. Do everything the way that you always do. And you have a lot less likelihood of putting on a whole bunch of weight during the holidays. So I think that covered all of the points that I had in the document that I already had mapped. out. Again, I had another episode like this where maybe I mentioned some other tools. I’m going to guess they’re pretty similar though. But it’s always good to revisit this year after year because you start to think of things in different ways. You start to have new tools at your disposal, new things that you learn personally that really work for you, new things that you’ve learned about yourself. So I always think it’s important to revisit these things each year and, you know, go into the holidays being very mindful and intentional so that we don’t get off the rails. So Going forward I It was like I said, it’s just been procrastination central over here for me to get back on the mic and start recording the podcast again But now that we’ve broken the seal, hopefully it’s going to continue on the once-a-week basis that always has in the past I’m going to be doing something a little different at least for this Time period between now and the new year in that I will probably most likely be doing mostly solo Cheryl McColgan (25:22.672)episodes just because there’s a few topics that I’ve wanted to cover. I need to do a follow up on the whole bodybuilding situation that had competitions that happened this spring and summer and share with you some insights and some things and some new tools that I learned out of that as well as just a few topics that I think deserve some coverage and it would be easier for me to just put it out there myself. As far as I did record one interview last week with somebody that I is more kind of a more unquote, I’m going to say again with the air quotes, but I’m going say kind of a normal person that is not a particular expert in a certain way, although that’s not really true because she’s like an Olympian and she has a new company that she’s working with women on. outdoor skills and should be really, I think, entertaining for you guys. She’s also competed in bodybuilding and learned some lessons out of that that she shared with me in the interview. So I definitely have that one coming up here soon. And then in the meantime, if there are topics that you’d like me to cover or guests that you’d like to see the interviewed on the podcast, as always, please get in touch and let me know if you could leave a comment below. Let me know what you found most useful about this particular episode and what strategies you will be using during the holidays. If I missed anything, I’d love it if you’d share in the comments anything that I missed or thoughts that you have on dealing with the holidays because I’m sure everyone else that sees it and reads it, you know, we all need all the help we can get during the stressful season. So I would love it if you could share that in the comments. But so that’s it for now. I will see you again next time. And hopefully, like I said, we will be back on much more regular schedule going forward. So have a wonderful rest of your day and I will talk to you soon.

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan speaks with holistic nutritionist Meg Gage about her personal journey with acne and how it led her to help others. Meg discusses the multifaceted nature of acne, emphasizing the importance of mindset, gut health, and customized skincare approaches. She shares insights on how stress and limiting beliefs can impact skin health and offers practical tips for listeners to start their healing journey. The conversation highlights the need for a holistic approach to acne treatment, integrating mental, physical, and emotional well-being. Connect with Meg to learn more at her website. Takeaways Everyone has the potential to heal acne, regardless of their past experiences. Mindset is crucial in the healing process; negative beliefs can exacerbate skin issues. The body communicates through symptoms, and understanding this can aid healing. Gut health plays a significant role in skin conditions like acne. Customized skincare is essential for effective acne treatment. Stress management is vital for overall health and skin clarity. Watch on YouTube https://youtu.be/Hv7zOyux71E Episode Transcript Cheryl McColgan (00:01)Hello everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Meg Gage. I hope I got that right, it's spelled a little differently. And she has a really interesting health history. She's a holistic nutritionist. She specializes actually in acne, I guess, prevention and treatment. And as you can see by her skin, I mean, it looks amazing here if you're watching on video. So if you can't see it, maybe pop over to YouTube. Meg (00:08)You did. Cheryl McColgan (00:30)But it wasn't always this way Meg, right? So I'd love it if you could just start by sharing a little bit of your history, your health journey, and then we'll eventually get into how you came to figure out like how to get rid of acne. So welcome. Meg (00:45)Thank you. Yeah, it's quite the journey. feel anyone who becomes a healer always has quite their own story as to how they got there. But yeah, ever since I was five, I just dealt with multiple traumas and that kind of stress of living in prolonged kind of fight flight breathe since I was little showed up very physically for me in a lot of symptoms, one of which was long standing acne. since I was 12 and others were chronic pain, chronic fatigue, a lot of misdiagnosed disease of like fibromyalgia and chronic fatigue syndrome. All the while at that point when I was 12 being put on hormonal birth control without any kind of questions asked, that's just what we did back in those days. So, you without having many cycles of my own, I was just put on these synthetic hormones as well. And kind of throughout dealing with major health issues over the years and a couple of car accidents and whiplash and PTSD and concussions, my acne was always such a consistent thing in the background. And when I came off hormonal birth control without any prep work or understanding that after a decade, this might have crazy impacts on my hormones when they try to kind of rebalance themselves, my acne exploded into very cystic hormonal me all over my face, all over my back, all over my bum, very painful. And it really just started my quest in kind of the natural healing world. And for the next five years, I tried everything from, you know, naturopaths to nutritionists to Chinese medicine practitioners to herbalists to acupuncture, all in a quest kind of to heal my skin and nothing worked. And it was a very frustrating journey. I was spending upwards of $30,000 on this. It felt like a full-time job, distress when you're kind of putting 100 % of your effort into healing something for it not to work. And then just seeing so many practitioners that were telling you so many, so many varying things. And I just… got to a point where I was like, need to do this myself.

In this conversation, Cheryl McColgan shares her journey of preparing for a NPC Fit Model bodybuilding competition at the age of 52. This episode is in vlog format and best viewed on YouTube although it's still being released as an audio podcast. She discusses her training regimen, nutritional strategies, and the mental challenges she faces throughout the process. Cheryl emphasizes the importance of protein intake, understanding ketosis, and the role of supplements in her routine. She also reflects on her daily activities, meal preparations, and the significance of maintaining a healthy body fat percentage while training for the fit model competition. Takeaways Challenging oneself can lead to personal growth. Nutrition plays a crucial role in competition prep. Understanding individual carbohydrate needs is essential. Daily routines can help manage energy levels during prep. Supplementation can enhance performance and recovery. Protein intake should be prioritized for muscle synthesis. Meal prep can simplify tracking macros. Finding enjoyable foods can make dieting easier. Maintaining a healthy body fat percentage is important for women. It's important to listen to your body during training. https://www.youtube.com/watch?v=IWat2qgDcsE Episode Transcript New NPC Fit Model Division Cheryl McColgan (00:00.504)So I'm back a little later in the day here getting ready to make my dinner, but I realized when I started editing the video that I did not really set this up very well. So I wanna put this at the beginning. I am sharing with you a day in what I've been doing for the last almost 10 weeks now. And that is training, eating, losing fat for possibly competing in the fit model category in the NPC. When I thought about this in the, well first of all, thinking about doing this at age 52 is quite daunting, never having been stepped on stage before in a bodybuilding competition. But if you wanna learn more about that thought process, I have another podcast that I did on that and I'll link that down below. But basically, I'm still not 100 % certain that I'm. to do it, but I've been training, eating, doing fat loss for last 10 weeks as if I am definitely going to do it. So it's just a little scary and that's the only reason I'm thinking about not doing it. I think it'll be fun in a lot of ways. I think it would be a great experience and I'm all about challenging myself and putting myself out of my comfort zone. So that's why I started it. anyway, so this is kind of just my day, how I've been training, how I've been eating, bio hacks that I do, supplements that I use, all that kind of good stuff that will all be here in the video. Yeah, I don't normally do vlogs, so this is totally new format for me, but hopefully you'll find it helpful or somewhat entertaining or maybe while you're trying to get through your cardio, you'll be watching this video, which is how I've been getting through a lot of my things that I've been doing over the last several weeks, listening to podcasts, watching videos, watching other people talk about their preps and things like that. Cheryl McColgan (01:55.946)So without further ado, let's move on to my day. Hey everyone, good morning. This is going to be a totally different kind of video for me. I've never done one of these before, but I thought I would take you through a day in the life of prep. So you can see a little bit what it's more about, get some of my feelings on it. Yesterday was a particularly difficult day. So we made it through, woke up this morning. Actually, the first thing I do in the morning that I did not video is get on the scale because that's what you do you're tracking and I… this morning, so despite yesterday being an awful day, we did have progress, at least in the sense of what the goal is right now, is moving that body fat down. So now, I'm just going to make some coffee, do some fasting cardio,

In this episode, Cheryl McColgan shares her personal journey in health and wellness, focusing on the importance of muscle mass, protein intake, and the development of consistent habits. She discusses her experience with weightlifting, the potential of competitive bodybuilding, and the role of coaching in achieving fitness goals. Cheryl also addresses the challenges of fat loss and the daily commitment required to maintain a healthy lifestyle, emphasizing that it's never too late to start lifting and pursue personal goals. Episode mentioned: Motivation is Overrated: How to Crush Your Goals Without It Takeaways Every meal is an opportunity to stimulate muscle growth. Optimal protein intake is crucial for muscle maintenance. Building habits is more important than motivation. It's never too late to start lifting weights. Diet fatigue can impact your commitment to goals. Having a coach can provide accountability and guidance. Setting specific goals helps maintain focus in fitness. Muscle mass is vital for longevity and quality of life. Transitioning to a new gym can reinvigorate your fitness journey. Daily commitment is key to achieving health and wellness goals. Episode transcript: Cheryl McColgan (00:01.806)Hey everyone, welcome to the Heal Nourish Row podcast. I am Cheryl McColgan, your host and founder of Heal Nourish Row. And my apologies for showing up on here looking a bit disheveled, but I just finished my basement workout. And so while this is on my mind, I thought I would get this recorded for you. So it's something I've been wanting to share for a little while. And I actually started to record it yesterday, but it was such a weird day. I had gotten some crazy news and It was just, I was not in good head space. So thought I'd revisit it today and try to put together my thoughts for you a little bit more coherently. But anyway, just in case you haven't listened to previous episodes, I will give you some background here. So, you know, the whole channel and the whole podcast is focused on health and wellness, and that's probably how you found it if you're listening to this. But pretty much my whole life I've been involved in health and wellness in some way. And over the years I have dabbled in lifting kind of on and off, but I've never gotten to stick until the last couple years here. I finally I'm over 50 now and I'm like, well, this whole push in social media and in education for older people about maintaining their muscle mass and how it really relates to longevity and just overall. you know, however long you are going to live, living your life well, because you can function on your own when you have muscle. And it's really an epidemic right now of sarcopenia, which is the lack of muscle mass as you get older, as well as obesity and many other things, but a lot of things that are just really preventing people from living well into their older years. And so having seen, you know, various people over my life and having been blessed with still being healthy at this point after watching my dad battle cancer and things like that. I'm like, owe it to myself to really take this on and finally commit to maintaining my muscle. So that is what I've been working on the last several years. And it started with really just Cheryl McColgan (02:10.913)getting optimal protein and making that a big focus. And so if you've followed my content for a while, I've been talking about that just in case you have not heard this before. I want to make sure I put this out there. Every meal that you eat is an opportunity to stimulate muscle protein synthesis, which is the process by which your body maintains and builds muscle mass. And in order to stimulate that, you need about 30 grams at least of protein at each meal. is that will include about three grams of leucine, which is thought to be the amino acid that really stimulates muscle building. And then as you get older,

In this episode, host Cheryl McColgan interviews mental health professional Celeste Rains-Turk. She specializes in helping individuals improve their relationship with food and body image. Celeste shares her personal journey of overcoming disordered eating and how it inspired her to help others. The conversation delves into the complexities of disordered eating, the impact of body positivity movements, and the importance of mindfulness in achieving a healthy relationship with food. Celeste emphasizes the need for a balanced approach to health and fitness, advocating for self-love while also recognizing the importance of caring for one's body. The episode concludes with practical strategies for changing food associations and fostering a healthier mindset around eating. Celeste shares insights on diet breaks, the impact of choices on long-term health, and offers resources for improving food relationships, including coaching programs and an upcoming wellness retreat. Connect with Celeste and learn more about the upcoming retreat at celestial.fit and follow her on Instagram. Takeaways Many individuals struggle with their relationship with food and body image. Disordered eating can often go undiagnosed due to its complex nature. Mindfulness can significantly improve self-esteem and body image. The body positivity movement has both positive and negative implications. It's essential to focus on health and longevity rather than just aesthetics. Self-love should not lead to self-destructive behaviors. A balanced approach to nutrition is key for long-term health. Understanding food relationships is crucial for emotional well-being. The cycle of restriction and bingeing can be interrupted by trust in oneself. The power of choice allows for healthier eating habits without guilt. Diet breaks can provide mental relief and improve long-term results. Watch on YouTube https://youtu.be/vcAQRWNmSbs Episode Transcript Cheryl McColgan (00:00.494)Hi everyone. Welcome to the Heal Nourish Grow podcast. Today I am joined by the lovely and very smiley Celeste Rains-Turk and I am really excited to chat with her today because she is a mental health professional. She specifically deals a lot with helping people with their relationship with food, has so many free resources for that and so many programs. And in addition to that, she is a prolific podcaster and I've basically been pod-stalking her for the last two or three months. Celeste Rains-Turk (00:07.45)You Cheryl McColgan (00:30.294)I know a lot about Celeste, but now I'm going to share that with you guys, because I just think she is a really amazing source of information and really a light in the world of health and fitness. So Celeste, all that being said, welcome to the show. And could you just share with people a little bit about yourself? How did you become attracted to this mental health work and what lights you up about doing this kind of work? Celeste Rains-Turk (00:53.403)Well, first of all, thank you for having me. I like your vocabulary usage. It's great. So what I'll start with what lights me up about this work because I think that lends insight into what got me into it. So what lights me up most about the work that I do is seeing people achieve something they didn't think was possible. So a lot of the people that I work with, they come to me almost on a last hope, a last resort. thinking is there any way I can actually heal my relationship with food and my body without sacrificing my fitness and physique goals? Because so many of them have been told by fitness professionals or mental health professionals that they cannot do both and I want them to know that they can. So it is incredibly rewarding for me to see them actually achieve that goal. That is amazing because they don't expect to do that. Now, as far as what got me into it was I personally Cheryl McColgan (01:32.974)been pulled by.

In this episode of the Heal Nourish Grow podcast, Dr. Chris Rhodes, a nutrition scientist, discusses his journey into the fields of longevity and fasting. He explains the significance of autophagy and shares his personal experiences with fasting. Dr. Rhodes also introduces Mimio, a product designed to mimic the benefits of fasting at the molecular level, and discusses the clinical studies that support its efficacy. The conversation delves into the science behind Mimeo's ingredients and their roles in promoting healthspan and longevity. Visit Mimio to learn more and get an awesome discount! Takeaways Fasting can activate longevity bio programs within our cells. Autophagy is a crucial process for cellular health and longevity. GLP-1 drugs like Ozembic may positively impact longevity pathways. Mimeo is designed to mimic the benefits of fasting without actual fasting. Clinical studies show Mimeo can improve metabolic health markers. The formulation of Mimeo includes powerful anti-aging molecules. Nicotinamide plays a key role in cellular energy and metabolism. Using Mimeo can enhance the benefits of shorter fasting periods. Maintaining a balance between mTOR activation and fasting pathways is essential for health. https://youtu.be/CidbXEJcj3k Episode transcript Cheryl McColgan (00:00.834)Hey everyone. Welcome to the Heal Nourish Grow Podcast. I don't even know the name of my own podcast. It's loving my words today. But anyway, I'm really excited about today's guest. I'm here with Dr. Chris Rhodes and he is a nutrition scientist. I'll let him better describe himself, but you will have heard his full bio, of course, before this, but I always like to start out, Dr. Rhodes, with just having you kind of share in your own words, what brought you into this space? What made you passionate about working with Mimeo Health and the technology there. Like what led you to this point? Dr. Chris Rhodes (00:32.962)Yeah, great question. Really happy to be here, Cheryl. Thanks for having me on. really got me interested into the longevity space, the healthy aging space, and eventually the fasting space was coming out of college. I got my BS in biochemistry from Leroy LaMaria Mount University, but like a lot of college kids didn't really know what I wanted to do there. So to try and figure that out, took an immunology fellowship at Stanford, just kind of pouring through all the research I could get my hands on going to all these seminars, and eventually came across the longevity research. And I thought that was so fascinating because it was this thing that used to be relegated to myth and legend, right? It was like Ponce de Leon and the Fountain of Youth. And now it's this very active, very rigorous area of scientific research with a ton of funding and a ton of companies and a ton of government and scientific attention on it. And it's one of those things that helps with everything, right? If you can solve aging, then you can pretty much also solve disease because by and large, most young folks don't get disease. really see that aging is something that's an underlying factor in every disease that happens. So if you can tackle these fundamental issues of aging at the cellular level and really slow that process down, then you can not only potentially enhance lifespan but also healthspan at the same time, which I think is what we're all really going for, living our lives as well as possible and as best health as possible for as long long as we can. When you're in the healthy aging and longevity space, eventually you come across fasting because fasting is one of the only ways that we know of to reliably extend lifespan and health span helps to treat, prevent, or delay most major diseases. And the reason why that was so fascinating to me is because it does all of that without actually adding anything into the system, right? So it's not this superfood or this wonder drug that's doing al...

In this episode, Cheryl McColgan interviews Vitalijus, co-founder of Pulsetto, discussing the importance of sleep, stress resilience, and the role of the vagus nerve in health optimization. Vitalijus shares his personal journey into biohacking, including a 200-night sleep experiment that revealed key insights into improving sleep quality. The conversation delves into the science behind stress resilience, the vagus nerve's function, and how devices like Pulsetto can aid in relaxation and recovery. Vitalijus emphasizes the significance of personal experimentation in health and the growing importance of mental health in today's world. Read more about Pulsetto and purchase with our 15% off discount here or use code HEALNOURISHGROW15. Takeaways Vitalijus conducted a 200-night sleep experiment to improve his sleep. Key factors for better sleep include darkness, temperature, and minimizing disturbances. Stress is a major factor affecting sleep quality and melatonin production. The vagus nerve plays a crucial role in connecting the brain to internal organs. HRV (Heart Rate Variability) is a key metric for measuring stress resilience. Biohacking allows for personal experimentation to find what works best for individual health. Mental health is increasingly important in managing stress and overall well-being. Using devices like Pulsetto can help activate the vagus nerve for relaxation. Athletes can benefit from vagus nerve stimulation for recovery and performance. Small changes in sleep habits can lead to significant improvements over time. Watch on YouTube https://youtu.be/YGxZvO67bLM Episode transcript Cheryl McColgan (00:01.07)Hi everyone. Welcome to the Heal Nourish Grow podcast. Today I'm joined by Vitalius and I got the first name going pretty good. I'm not even going to attempt the last name, so I'll let him share that. And of course you will have heard it in the bio here prior to the recording. But welcome to the show today. We're going to talk about all things kind of Vegas nerve, what that even is, why it's relevant to you as a person out there listening to this. And Vitalius has a big interest in sleep and kind of a past with some things where he was super into biohacking. this is really pretty interesting. So, Vitalius, all that being said, we start by you just sharing a little bit about yourself and your background in the biohacking? And I would love to really chat about that sleep experiment you did, because that was quite impressive what you did with that. Vitalijus (00:45.603)Yeah, so before I created Pulsetto, am one of the co-founders of this company. I was working in corporate world and basically in the sleep industry. I was working in different countries, in different locations and I was responsible for sleep products. So naturally, sleep topic was always somewhere near, you know, but you know, one day I decided to go deeper to this topic. I had some issues with sleep also. So it was like, I was working in sleep industry, but at the same time I was sleeping bad, you know, I was working like a crazy for 16 hours and etc. And then when I was 29, I got panic attacks and Xanax and it was terrible experience. Cheryl McColgan (01:10.178)Yeah. Vitalijus (01:34.605)that I remember that I said, okay, I need to change something. And the starting point was sleep, yeah, because I was near this field and topic and etc. So what I did basically at that moment, I just took around 70 factors, which has some kind of scientific publications, know, and etc. 70 things. I will explain what those things mean. And I took those things I just listed. And then, you know, I started this kind of 100 night experiment, which means that I took one thing from those 70 lists. Yeah. And then three evenings in a row, I consume this thing. And I was imagining my aura at that moment, was like, what users It was not like a scientific study,

In this episode, Dr. Lloyd Glauberman shares his journey into psychology and hypnotherapy, discussing the importance of sleep, the obesity epidemic, and introduces the concept of lifestyle intelligence. He emphasizes the need for tailored approaches to behavior change and the innovative tools available for personal development, including his app that combines storytelling and hypnosis. Connect with Dr. Glauberman through his website and you can download his app on the Apple store with a free 30 day trial. Watch on YouTube https://https://youtu.be/QO3fjKBAnyc Takeaways Hypnosis is a common state we experience daily, often without realizing it. Sleep is crucial for cognitive function and emotional regulation. The obesity epidemic is influenced by lifestyle choices and sleep deprivation. Lifestyle intelligence is about understanding and improving our health behaviors. Self-esteem has shifted from real-life interactions to social media validation. Hypnosis can be effective when tailored to individual needs. The brain cleans itself during sleep, highlighting its importance for health. Healthy behavior skills should be integrated into early education. Show Transcript Cheryl McColgan (00:01.038)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Dr. Lloyd Globberman, but he has generously said that I should call him Lloyd during the show. but just so you know, he is a doctor. Of course you heard that in his official bio, but Lloyd, I'd really love if you could share with the audience now, just in your own words, what got you into this line of work and what got you interested in helping people with their health and wellness? Lloyd Glauberman (00:25.712)I stumbled into the profession of psychology after I graduated from college. And at the time, in addition to being in college, I played drums in a rock and roll band. And like everybody else, I wanted to be a rock star. However, as the fact that we're talking right now just lets everybody know that never happened. So I had to figure out something else. And it was during that time when Vietnam War was still in. Cheryl McColgan (00:39.82)Of course! Cheryl McColgan (00:46.606)you Lloyd Glauberman (00:55.322)in play and the only way to avoid being involved with that in an appropriate fashion was to work for the government in the health professions in some kind of way. And I stumbled across a job at the Massachusetts Mental Health Center, which was a psychiatric facility for residents of Harvard. So it was an up-tempo, really smart bunch of folks kind of thing. And so I walked in, off the street, went upstairs to the person who was in charge of personnel and I said, you by chance don't have any jobs available, do you? For people who might want to begin a career. And they said, did you graduate college? And I said, yeah, seven days ago. They said, fine. When can you start? What? do mean, when can I start? I'm not even sitting down in your office. I said, are you actually hiring me right now? She said, Yeah, you look like you can do the job. Monday. Okay. That started my career, that bizarre set of circumstances. So I get there and I am now a psychiatric aid helping deal with and support people who have severe emotional problems, obviously, because they've been hospitalized. And I was getting very nice feedback from the staff, from the nurses who had been there for decades, from the psychiatric residents. said, you know, you should go into the business. Hence. I did. I started applying to graduate school. I got married early. My wife and I moved to California and I bumbled and stumbled through the whole process and finally got my doctorate from Syracuse in 1976. Came to New York, took the licensing exam and here we are decades later and I'm still involved in the business and it's still enjoyable even though I'm a new Cheryl McColgan (02:48.13)That's an amazing story.

I've been planning to do this Hume Health review for a while, but I wanted to wait until I'd used it for six months. During this time, I got three DEXA scans to compare the results to the Hume Health Body Pod scale. According to the manufacturer, the Body Pod correlates within three percent of a DEXA scan. For this Hume Health vs DEXA review, I thought it would be easier to present my thoughts in a video/audio form so I can share it with my podcast audience as well. If you prefer to read it the transcript is below and I'll be updating this page shortly with a written review. If you decide to try the Hume Body Pod, use code HEALNOURISHGROW at checkout to receive an extra discount that stacks on top of their sales! In this episode I discusses the importance of daily weigh-ins and how they can be a valuable tool for tracking body composition over time. However, just knowing your weigh isn't enough, especially when you're actively working to build muscle and lose fat. I share my thoughts on various body fat scales I've used in the past as well as most recent experience with the Hume Health Scale. Using the three DEXA scans I got during the same time, I compare the accuracy and utility of using a home body composition scale. I also share tips and tricks on how to get the most accurate readings from your Hume Body Pod. I also provide practical tips for maintaining muscle mass while managing weight, highlighting the significance of protein intake and consistent tracking. Takeaways Daily weigh-ins can help maintain consistency in weight management. Daily weight fluctuations are often due to hydration and diet, not fat gain. Tracking weight over time reveals trends rather than daily changes. Body fat scales can provide insights into muscle and fat composition. The Hume Health Scale offers improved accuracy over traditional scales. DEXA scans and body fat scales have their own variances in accuracy. Consistency in measurement conditions is crucial for reliable data. Prioritizing protein intake is essential for muscle preservation during weight loss. Regular strength training helps protect muscle mass during calorie deficits. The Hume Health Scale is a valuable tool for at-home body composition tracking. https://youtu.be/gb4NKuS--ek Link to Document Podcast Transcript Cheryl McColgan (00:01.262)Hey everyone, welcome to the Heal Nourish Grow podcast. Today I am going to discuss a product that I've been using for a while and this will be a little bit different of a podcast episode, although it will weave in some of the tools that I've used over the years to be consistent. And one of those things is the simple body scale. So I'm one of those weirdos that I weigh every single day. I just look at it as data. And I really feel like over the years, this is what's helped me be really consistent and not gain or lose too much weight in any one given time. I know a lot of people are not very excited about using a scale or having daily weigh-ins, but I really do think it's a valuable tool if you're a person that can just treat it as data and not allow whatever the number on the scale says to wreck your day, basically. Because body weight is so dependent really on just day-to-day hydration, whether or not you had a salty meal the night before, that sort of thing. And so what I've noticed over the years is that literally my weight can fluctuate within a week of anywhere from a pound or almost the same every day all the way up to a five pound difference, just depending again, mainly on hydration. if you can look at it that you know, People will often say this and it drives me nuts. I gained three pounds this week or I gained three pounds yesterday and it's like you really didn't. You didn't gain three pounds of fat overnight. You probably just ate something really salty the day before. So what's really important is more the idea of tracking your weight over time and looking for...

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan discusses how to stay on track with your 2025 goals, emphasizing the importance of consistency over motivation. She shares strategies for creating manageable goals, habit stacking, and balancing commitments to ensure success. Cheryl also highlights the significance of time management, mental tricks for habit formation and the value of rewarding progress. Personal reflections and life updates provide a relatable context for her insights. I She also shares her experiences and insights from a recent vacation, focusing on travel challenges, dietary choices, and fitness management. She discusses the importance of maintaining an active lifestyle while traveling, the balance between indulgence and health and the significance of consistency in fitness routines. Takeaways Motivation can fluctuate; focus on building habits instead. Consistency and commitment are key to achieving goals. Start with small, manageable goals to avoid overwhelm. Habit stacking can help integrate new habits into your routine. Evaluate your goals to ensure they are realistic and achievable. Balance your commitments to avoid setting yourself up for failure. Investing in time-saving solutions can enhance your wellness journey. Sleep is crucial for recovery and overall health. Use mental tricks to overcome resistance to starting workouts. Reward yourself for progress to maintain motivation. Baggage capacity issues can disrupt travel plans. Consistency in diet and exercise is key to health. Listening to your body is crucial for injury management. Aging affects fitness goals and recovery time. Balance indulgence with healthy choices while traveling. https://youtu.be/PJxtI424Rhw Episode Transcript Cheryl McColgan (00:01.134)Hello everyone, welcome to the Heal Nourish Grow podcast. And also happy 2025. I don't think I've gotten to officially say that even though there has been an episode out this year. Anyway, today I just wanted to chat with you about how to stay on track with your 2025 goals. A lot of people set New Year's resolutions or even if you don't set a strict resolution, there might be some things that you are trying to work on in the new year and this is one of my favorite topics because I feel like everybody thinks they want to wait until they get motivated to do something. motivation waxes and wanes. And I speak to this 100 % from experience because over the years, my motivation in area of health and wellness has been lacking. But that doesn't prevent me from doing the things I know I need to do and that I should do. And that's because I think motivation is really overrated. It's more about creating your habits and then having just consistency and commitment over motivation. And that's really what will help get you to your goals. And one of the things that I find and I haven't been doing much coaching lately. I'm actually thinking about opening that up again. So if that's something that you're interested in, please get in touch and let me know. You can just email me at info at heelnourishrow.com. But one of the things that I've noticed in the past, and I've heard many, many other coaches and people in the wellness space say this, that the thing that people kind of get hung up on the most, particularly with New Year's resolutions, is that they try to bite off way more than they can chew. And so what happens is for maybe the first couple weeks of the year, you stick with whatever your new routine is. I'm going to eat right, I'm going to exercise four times a week, I'm going to drink more water, all this. And so you might stay with it for a couple of weeks, but it all becomes very overwhelming. And so instead of moving forward, you just feel overwhelmed and you kind of quit altogether and not taking any of those habits where if you do some things like habit stacking, and I'll talk more about what that is shortly,...

In this episode of the Heal Nourish Grow podcast, Cheryl interviews Kerry Mann, who shares his transformative journey of losing 100 pounds and overcoming severe health issues through dietary changes. Kerry discusses his struggles with depression, anxiety, and various health conditions, and how he discovered the ketogenic and later the carnivore diet, which significantly improved his mental and physical health. Kerry also shares his documentary that aims to highlight the healing power of a proper human diet and the stories of others who have experienced similar transformations. Find Kerry at https://healinghumanity.movie/ and @homesteadhow on social media and YouTube. Takeaways Kerry lost 100 pounds and overcame depression and anxiety. The ketogenic diet and later carnivore, was life-changing for Kerry. Kerry is passionate about sharing his story through a documentary. He emphasizes the importance of diet in mental health. Kerry's documentary features real stories of transformation and benefits of the "proper human diet." Watch on YouTube https://youtu.be/PUwAE9wIz5s Episode Transcript Cheryl McColgan (00:00.952)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Carrie Mann and he has a really amazing story that includes a hundred pounds of weight loss and he is now working on a documentary and I just think he has a really interesting background so I was really excited to share his story with you. So welcome Carrie and if we could get started by you just sharing. First of all, don't think I said in that like how you ended up. losing the weight and it's kind of a thing that is very popular right now. I think that a lot of people have heard about. So when it gets to that point, I would love to have you share how you found that and why that ended up working for you. So welcome, Carrie. Kerry (00:42.586)Thank you so much Cheryl, I appreciate it. Yeah, I'm down 100 pounds since my heaviest, overcame all sorts of health issues. For me, I actually, found the ketogenic diet maybe 10 or 15 years ago and it was kind of life changing for me back then. It was the only thing that had really worked for me. I had depression, I had anxiety, I was diagnosed with IBS. I sleep apnea. I went in for a sleep study and I had to get a CPAP machine. My stomach was just always hurting. No matter what I would eat, I tried many different types of diets, low FODMAP, plant-based diet, and my stomach was always bothering me. I ended up having a couple of kidney stones a few years ago. had my gallbladder was kind of borderline and the doctor was like, you could take it out or you could leave it. And I said, I have so many stomach issues. Let's take the gallbladder out. And then like two years after that, I lost my appendix. It burst on the operating room table. Could have killed me. Like, thankfully I went in for the hospital. I was actually thinking I was having another kidney stone, but I went in just before they were going to do surgery on the appendix, it burst. And just had a whole bunch of health issues. I had arthritis in my foot. They said it was gout and it hurt so bad I could barely walk on it. And then amongst all that my weight just kept going up the biggest issue for me was mental health depression and anxiety for 10 or 15 years. I tried every antidepressant anti-anxiety medicine and Just never got better for me the medication Sort of made me feel like a zombie I kind of felt numb to it But I I just didn't feel like myself and the really deep dark depression kind of never went away But when I found keto, which was 10 or 15 years ago, I was watching a documentary on Netflix and I learned about keto for the first time and I tried it. It was the only thing that ever touched my depression. I noticed like, I feel a little better. I feel different. It was a whoa moment. I'm like, I feel different than I have with any of this other medication.

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan interviews Ian Anderson, founder of the Sunnyside app, which focuses on alcohol moderation and mindfulness. Ian shares his personal journey, including his family's struggles with alcohol, and discusses the impact of the pandemic on drinking habits. The conversation highlights the importance of harm reduction and the shift in understanding alcohol use and recovery. Ian explains how Sunnyside works as a tool for individuals looking to build healthier relationships with alcohol. Ian discusses the evolution of Sunnyside, an app designed to help users moderate their alcohol consumption. He emphasizes the importance of personalization, gradual change, and the power of tracking drinking habits. The discussion also covers the upcoming Dry January initiative, which aims to provide inclusive challenges for users looking to cut back on alcohol. Ian highlights the benefits of using Sunnyside, including improved mental health, better sleep, and financial savings, while encouraging listeners to join the community for support and guidance. Go to HealNourishGrow.com/sunnyside to join the free Dryish/Dry January Challenge. You can choose to go fully dry, dry on weekdays or any number of other custom options! Follow Sunnyside on Instagram here. Takeaways The pandemic increased awareness of alcohol health issues. Harm reduction is a crucial approach to alcohol use. AA has a low success rate for long-term recovery. The definition of recovery has evolved to include moderation. Many people want to drink less but don't know how. Tracking alcohol consumption can lead to healthier habits. Sunnyside aims to be a supportive tool for change. Understanding alcohol's health effects can empower better choices. Personalization is key; users set their own goals and track progress. Gradual reduction in alcohol consumption is more effective than immediate cessation. Tracking drinks helps create conscious interference and awareness. Dry January offers various challenges to accommodate different user preferences. Community support enhances the experience of moderating alcohol consumption. Sunnyside provides a safe, anonymous space for users to seek help. The app encourages users to reflect on their drinking patterns and triggers. Sunnyside aims to create lasting behavior change, not just temporary fixes. Watch on YouTube: https://youtu.be/R_bx-oTAY7E Episode Transcript: Cheryl McColgan (00:00.814)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Ian Anderson and this conversation has been a long time coming. He is the founder of Sunnyside, which is a really awesome app that I've been checking out for the last couple of years, because you know I like to bring you guys all the things that will help you in your health and wellness journey. But we're going to save that for little while because Ian has a really interesting backstory and an interesting, I think, perspective on how he created this product to really help people. And so Ian, I'd love for you to share some of that now, maybe first talk a little bit about your professional background and then like what led you to create this product. Ian Andersen (00:37.766)Yeah, absolutely. Well, Cheryl, thanks for having me on the podcast. Like you said, it's been a long time coming. I'm glad we finally got to make this happen. And it's always a pleasure just to be able to meet new audiences and offer, you know, my personal story and whatever wisdom I can offer around alcohol health. It's something that's really important to me. So. The product is Sunnyside and it's an alcohol moderation and mindfulness app. So we will get to that, but I'll tell you a little bit about my story and how it led me to create this product that tens of thousands of people are using. So professional background, I was born and raised in California.

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan speaks with Guy Odishaw about the challenges faced by children in the school system. They discuss the impact of technology on children's behavior, the rising incidence of ADHD, and the importance of regulating the brain to improve outcomes. Guy shares insights into innovative approaches to brain health, including the use of neuromodulation devices that help solve dysregulation in the brain, ultimately aiming to enhance focus and learning in children. Guy discusses the importance of moderating dysregulation in children to improve their learning outcomes. He highlights the positive effects of audio visual entrainment in educational settings, sharing success stories from schools that have implemented this technology. The conversation also addresses the challenges of sustaining such programs and the need for passionate advocates to drive change. Additionally, Guy explains how families can access this technology for home use and emphasizes the importance of integrating it into daily routines for maximum benefit. Find Guy at Cerebralfit.com Takeaways The school system is facing overwhelming challenges post-pandemic. Teachers are often left without adequate resources to manage classroom behavior. The rise in ADHD diagnoses is linked to various factors, including technology. Dopamine regulation is crucial for children's behavior and learning. Neuromodulation devices can help regulate brain function effectively. Parents and teachers can benefit from brain regulation techniques. Simple interventions can lead to significant improvements in children's focus and learning. Regulating dysregulation can significantly enhance learning outcomes. Audio visual entrainment has shown positive results in educational settings. Anxiety reduction leads to improved self-esteem and performance in students. Integrating technology into daily life can enhance its effectiveness. The rental program allows families to try the technology before purchasing. Positive changes in schools can lead to a more engaged classroom environment. Teachers' stress levels decrease when students are well-regulated. The device can benefit multiple users in a household. Watch on YouTube https://youtu.be/aaV_NqUNGmo Episode Transcript Cheryl McColgan (00:00.826)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Guy Otishaw. Easy for me to say, right? It should be easy to say because this is the third time that you've been on this show and happy to have you back. Before we get into the topic of the day, Guy, can you just share with everybody, I've read your official bio of course, like always, but could you just share a little bit of your background and how you got into this work and what makes you so passionate about helping people in the way that you do? Guy Odishaw, CerebralFit (00:30.23)Well, it's great to be back. Thank you. So my background is primarily in integrative medicine and kind of two main tracks for me, my private practice as a practitioner, but then in some ways really my more full-time job, which is building clinics. My biggest clinic was a large integrative medicine clinic with 30 providers kind of across the spectrum of care from allopathic MDs all the way to energy work of various kinds and everything in between. And then my own private practice has been primarily kind of on the orthopedic side, pain, trauma, working on the body. But then over time, I got interested in bioelectric medicine. And then that led me down the path of bioelectric medicine. And then that led me to brains in particular. And now I spend most of my time working directly on the brain with neuroimaging. neurofeedback, neurostimulation, neuromodulation. so, so now my private practice and my clinic life are much more similar as I've kind of dropped the big integrative clinic and moved to a more focused, you know,

In this episode of the Heal Nourish Grow podcast, I share my journey of returning to strength training after a long hiatus. The importance of strength training for longevity and health span, the benefits of starting at any age, and how to overcome common barriers to consistency are topics in this solo episode. I provide practical tips for getting started, understanding progressive overload, and the significance of workout frequency in gaining muscle. I discuss the role of nutrition in supporting strength training goals and resources to find reliable resources for effective training. Science Backed YouTube Channels: Renaissance Periodization with Dr. Mike Israetel, Dr. Menno Henselmans, Dr. Milo Wolfe and Jeff Nippard. Newbie Gains: https://youtu.be/om7ow5PFhSE How to Maximize Muscle Growth: https://youtu.be/55nfFfWXSTM Hume Body Composition Scale, Big Black Friday Discount Plus Code HEALNOURISHGROW stacks on top! Takeaways Strength training is crucial for maintaining bone density as we age. Starting strength training early in life can have long-term benefits. Progressive overload is essential for muscle growth. You can achieve significant results with just two workouts a week. Body weight exercises are a great way to begin strength training at home. Nutrition, including carb intake (GASP), supports muscle growth and recovery. Finding reliable sources of information can enhance your training effectiveness. Strength training is more effective for fat loss than cardio alone. Tracking body composition can provide motivation and insight into progress. Watch on YouTube https://youtu.be/HWPLHXs_s8A?si=vU43KmL5qVrkWMsF Episode Transcript Cheryl McColgan (00:01.346)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I want to share with you some things I've learned when going back to gym over the last 16 months. I guess what I really wanted to share is that I know a lot of people are going to start thinking about New Year's resolutions here soon and you know that I usually do some content towards the end of the year and the beginning of the new year around diet, around exercise, about… tips and tricks and things that you can do to make these things easier if you are adding these into your life. And so this has been a lot on my mind lately because I just made a change at the gym and I'll kind of go a little backwards and share with you just some of the things that I've been learning, what has helped me stay consistent and if you're going to start doing this in the new year, some things that you can do to hopefully make it easier for yourself and not make some of the same mistakes that I did going back. So, Just to give a little bit of background for those of you that may be new here, I've talked about this and shared this a bit in the past. I've been super active my whole life. I was a runner for 17 years, had to quit that because of my knees and I love hiking and anything outdoors. I am very excited to do and love doing. I walk almost every day outside. But what I haven't done consistently over the years is lift weights. And there's just been more and more content and research coming out lately around the benefits of lifting and strength training as far as longevity and just better daily life and the ability to live a better life into your old age. And I know if you're out there and you're younger and you're listening to this, you might not think that you need to start thinking about this now, but the sooner that you can implement this in your life and get it started, the better. There's actually research showing that. Children in particular and young adults like building as much muscle as you can when you're younger can actually help you when you get older because if you even take time off from those things from strength training and stuff at some point in your life and you come back to it if you had built a lot of muscle at a much younger age,

In this conversation, Dr. Victoria Williamson discusses the profound impact of music on the brain, exploring its role in memory, emotional connection, and cognitive enhancement. She highlights the significance of music from infancy through adulthood and introduces the concept of binaural beats as a tool for sound therapy. The discussion also covers her company, Audicin, which aims to provide sound solutions for wellbeing and productivity, backed by scientific research. Stay in touch with Dr. Victoria and get a free trial of Audicin at this link. Takeaways Music has been a part of human life for millennia. Newborns can remember melodies they heard in utero. Music is deeply tied to our emotional experiences. The brain processes music in a unique way that enhances memory. Binaural beats can help synchronize brain waves for various states of mind. Music can be used as a mnemonic device for better memory retention. The right kind of background music can enhance focus and productivity. Nature sounds in music can significantly reduce stress levels. Research is ongoing to explore the benefits of music therapy for various conditions. Watch on YouTube Episode transcript Cheryl McColgan (00:00.868)Hey everyone, welcome to the Heal and Rosh Ro podcast. I am so excited. I I think I say this when I'm talking to every guest, but that's because I only choose people that I really want to talk to for the most part. So today I have with me Dr. Victoria Williamson, and she is basically her life's work is all about music in the brain. And this is a topic that really gets me excited because I was a musician most of my time throughout school. I played saxophone for many years, also sang. and then my interest in psychology and the brain. And at the time, even way back when, when I was in school at this point, there was a lot of research on the really positive effects in a child's developing brain with using music. So I know that that research is out here, but what I'm really excited to talk to Dr. Williamson about is how they're finding that music also works wonders on the adult brain. So very long introduction there, Dr. Victoria, but I kind of wanted to let you know where I'm coming from as well. So welcome and could you just give people some background on how you got into this work? What sparked your interest in music? Dr Victoria Williamson (01:04.371)Well, thank you so much for inviting me. It's my absolute pleasure to be with you today. We share a lot in our background, you and me. So I paid for school teaching music. I'm a guitarist, classical guitarist, but I love all instruments. I love all forms of music, impossible to name a favorite. But I studied psychology. That's what I was drawn towards was understanding human behavior and I was going to school in the sort of late 90s, early 2000s, where neuroscience was blowing up. And we were getting all these cool studies where you could see actual pictures of the brain working. And that was just magnetic to me. when I found out I could combine my two loves, I could combine psychology and music. That was it. That was my pathway right there. And it mattered not that I had to study for so many years and have this kind of uncertain academic life. Cheryl McColgan (01:57.112)haha Dr Victoria Williamson (02:01.587)because you follow your passion, right? And that's what you're all about. So we absolutely share that as well. So my pathway through research always clung to this idea that music is transformative in human life. And we've been making music as a species for as long as records exist. The oldest musical instruments we've ever found on planet Earth are 40 ,000 years old. And these are very intricate bone flutes. They're carved from the bone of a vulture wing, and they use the same musical scale that we use in modern folk music. Cheryl McColgan (02:42.082)That's absolutely amazing.

In this episode, Dr. Malaika Woods discusses her journey from traditional obstetrics to functional medicine. She is now focused on the importance of understanding hormones for optimal health. She shares insights on personal weight loss journey, the mental aspects of maintaining a healthy lifestyle, and the common hormonal issues women face, particularly during menopause. Dr. Woods also explains the significance of hormone replacement therapy, different methods of administration, and the importance of testosterone for both women and men. You can find Dr. Woods at her website, https://drwoodswellness.com/ Takeaways Weight loss is easier than maintenance; mental aspects are crucial. Nutrition, stress management, and inflammation are key pillars of health. Women often experience hormonal changes in their 40s and 50s. Hormone replacement therapy can reduce risks of various diseases. Bioidentical hormones are preferred for their safety and efficacy. Testosterone is vital for women's health and often overlooked. Men also experience low testosterone, impacting their health significantly Watch on YouTube https://youtu.be/6STrr4xFR8A Episode Transcript Cheryl McColgan (00:01.111)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I have Dr. Malekah Woods and she is a specialist in women's health. She talks a lot about hormones and she also sees men patients. So if you're a man, don't click away. Plus you need to know this stuff about women's health as well. So all that being said. Dr. Malaika Woods (00:17.592)Bye. Cheryl McColgan (00:19.428)Welcome Dr. Woods. I would love if you could share with people a little bit about your background. How did you come to this line of work and any personal health and wellness thing that speaks to why you're so passionate about this now. Dr. Malaika Woods (00:32.175)Absolutely. Thanks for having me, Cheryl. So just to give you kind of a brief synopsis of my background, I actually wanted to deliver babies back in eighth grade. So that's how it all started. ended up being fast forward to 2011. I was a full -time OB -GYN and a very busy practice. I was a year out from having my second kid and seeing 30, 40 people a day. It was supposed to be the ideal job, but I was stressed out. I was a mother with, you know, a five -year -old and a one -year -old. And I was overweight. I was about 240 pounds and I knew I needed to do something different with my own health. And so that was my first step into looking at something other than traditional obstetrics and gynecology, which is what I'm board certified in. So my first journey was weight loss and I actually got board certified in obesity medicine. And over the course of 2011 to 2013, I lost 60 pounds. I tried a lot of different things and we may get into some of that down the road. And then I learned about bioidentical hormones. And I thought, wow, I'm an OB -GYN, but I don't really know anything about bioidentical hormones. And so I got certified in BHRT, bioidentical hormones for short. And then I learned about functional medicine. And all of this happened in a short span of time, probably around 2011 to 2014. And when I learned that functional medicine was about root cause approaches and natural solutions, I was like, okay, wow, this is what I've been missing all along. And so functional medicine is now what I do. It is the umbrella under which I offer those other services, whether it's hormone optimization, weight loss, thyroid support, a lot of different things, but that's kind of what brought me to where I am today. Cheryl McColgan (02:11.612)my gosh, I get so excited when I talk to health professionals like yourself that are really going away from sort of the traditional paradigm of just, you know, fix it with a pill or something and where it's really like a whole systems approach and, you know, getting to the root cause with functional medicine. Do you think that,

In this episode, Dr. Elizabeth Sharp discusses various aspects of health and wellness. She emphasizes the importance of diet, lifestyle and stress management. She shares about her journey into functional medicine, which led her to the the significance of gut health and hormonal balance. Dr. Sharp also highlights practical strategies for stress management, the impact of food sensitivities, and the role of habit stacking in creating sustainable health routines. You can find Dr. Sharp at Health Meets Wellness. Takeaways Diet and lifestyle are crucial for overall health. Daily movement, like walking, is essential for stress management. Mindful eating can improve digestion and reduce stress. Food sensitivities can significantly impact gut health. Gut health is interconnected with hormonal balance. Chronic stress can lead to various health issues. Habit stacking simplifies health routines and reduces decision fatigue. Maintaining muscle mass is important during weight loss. Watch on YouTube https://youtu.be/PjnqETV5X2Q Episode Transcript Cheryl McColgan (00:00.908)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Dr. Elizabeth Sharp and we are going to talk about all different kinds of aspects of health, but a couple of things I think you guys will really appreciate, especially since we're coming in to this busy time of year with the holidays and stuff coming up, a lot of stress, so we're going to talk about that. But before we get into all that, Dr. Sharp, I'd just love if you would share with people, kind of a little bit about your personal… background because you have lot of interesting things that you've done. You've done some amazing hiking. You're also a yoga instructor. So you're obviously really passionate as am I about health and wellness. I'd love to just hear some of that background so that people can get to know you a little bit and understand why you've become so passionate about helping people on their personal health journey. Elizabeth (00:44.559)Yeah, so I would say I've always been interested in primary care and that's why I did the internal medicine training that I did and I knew that I wanted to go into primary care in residency. But as I started to practice, really started to appreciate the importance of diet and lifestyle and also the impact overall and kind of wellness and a general feeling of well -being in terms of the mind -body connection. And I think also that ties in with the gut -brain axis. And so I try to tie in all of those things with my practice because I've noticed the difference in my own personal health. When I'm active, when I'm eating a healthy diet, it makes a big difference. Right. And so that's kind of part of what got me into functional medicine is GI related conditions. Generally, I had a lot of patients coming to me with some kind of symptoms that were all very similar. So, you know, gas and bloating, abdominal discomfort that were really explained by the traditional medical work. And so I just thought, you there has to be more that I can do for these patients, more that I can offer. And so once I opened up that door, I really started to explore a bit more in terms of lifestyle medicine, a little bit more with expanded testing and understanding how you can incorporate general internal medicine with, you know, botanicals, nutraceuticals, supplements, that kind of thing. And ultimately how you can create a healthy lifestyle. which is really what sustains people for the rest of their lives with their health as opposed to just treating symptoms. Cheryl McColgan (02:21.56)Yeah, love that. And it's definitely a paradigm that this audience is used to hearing about kind of this functional health approach where it's not just, okay, take this pill is more like, hey, you're gonna probably have to do a little more work than that to move on and really have an optimally healthy life.

In this episode, Cheryl interviews Michael Byrne, CEO of BIA Neuroscience about their new biofeedback sleep mask. Michael shares his background in psychology and how he got interested in sleep. He explains the connection between stress and sleep issues and the importance of accurate data collection for neurofeedback. The sleep mask uses conduction drivers to provide audio stimulation to encourage the brain to enter desired sleep stages. The mask also mimics sunlight to wake users up gently and offers features like meditation and affirmations. The wake up experience Michael describes is amazing and we're looking forward to sharing more about it when it finally arrives! Order now at an insanely discounted price with a lifetime subscription to the software. This article is a great resource for more better sleep tips and strategies. Takeaways: Stress is a major factor impacting sleep, and accurate data collection is crucial for effective neurofeedback. The sleep mask uses conduction drivers to provide audio stimulation and encourage the brain to enter desired sleep stages. The mask mimics sunlight to wake users up gently and offers features like meditation and affirmations. Watch on YouTube: https://youtu.be/V7KhtqU6f0M Episode Transcript: Cheryl McColgan (00:01.068)Hey everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Michael Byrne and he is with BIA Neuroscience. And just me saying the word neuroscience, know that that's one of my things just to remind you about my previous content. I have a background in psychology and actually went to graduate school for a bit for clinical neuropsychology. So the brain is definitely something I'm always interested in. So I'm excited for you to share more about your company today. Michael, welcome. before we… get into all that and how this is going to help people with sleep, which is another one of my favorite topics. I'd love for you to just share how is it you got interested in this kind of work and kind of what inspired you to, you know, make a sleep product? Were you having personal trouble with sleep? Like what's the scoop? Michael (00:44.354)I'm excited to be here. Thanks for having me. I'll give a long -winded story and edit it as you feel. I went into biopsychology myself. I was very interested in the why behind people's behavior. Why do we do anything? And originally that led me to psychology. And then more I studied it, more I realized the brain was behind it. So I went towards biopsychology. And I ended up doing an internship with a group in paranoid schizophrenia. Cheryl McColgan (00:51.84)you Michael (01:14.38)Very quickly learned studying and working are two vastly different things in the field of psychology. So, you know, I was expecting something like a little bit more exciting and fast pace. And instead it's really quite upsetting and requires a significant amount of empathy and, you know, emotional backing behind it that can be quite draining. So I decided to just get into the working world and see what I liked. So I ended up getting a position at a neurofeedback clinic. I became a certified neurofeedback technician and just saw everything under the sun. And one of the things I noticed and one of the things that we emphasize every single time was when someone came in for a session, we asked them, how was your sleep? And big reason why we did that is it's a more objective way to get an understanding of someone's current cognitive state, so to speak. When you ask someone who's, for example, going through depression and you ask them, how are you doing today? it's one a negative trigger and two you might not get as direct of a response in terms of their current state of mind then if you ask something along the lines of how was your sleep? How was your energy? How are you feeling? It gets you a bit more of a rounded understanding and we asked that no matter the reason someone came in to the neur...

Dr. Emily Spichal, a functional podiatrist and human movement specialist, discusses the importance of foot health and the role of functional medicine and movement in podiatry. She shares her journey into this field and the development of her sensory-based product line, Noboso. Dr. Emily emphasizes the need for a holistic approach to foot health and the impact of footwear on foot function. She also explores the connection between foot posture, movement patterns, and overall body alignment, as well as the importance of foot health and its impact on overall posture and movement. She explains the benefits of using toe spacers to reset the feet and improve conditions such as bunions, hammer toes, and plantar fasciitis. Dr. Emily also emphasizes the role of sensory perception in foot movement and the importance of reconnecting with the sensory side of ourselves. Her new book is called Sensory Sapiens, which explores how modern movement is aging us and the need to prioritize movement longevity. She advises releasing the feet daily to reduce foot stress and pain. Connect with Dr. Splichal at her website and if you check out Naboso products here, use code HEALNOURISHGROW for 10 percent off. Kineon red light therapy for body pain was the other tool mentioned in this episode. After chatting with Dr. Emily, I bought the toe spacers as well as the sensory ball, I'm obsessed! Takeaways Foot health is an important aspect of overall well-being, and a holistic approach that considers factors like movement, stress, sleep, and diet is crucial. Functional podiatry focuses on treating feet in an integrated way, considering complex human movement and the sensory side of the foot. Footwear trends, such as the current maximalist shoe trend, can impact foot function and movement accuracy. Understanding foot posture and its effect on body alignment is essential for addressing movement patterns and preventing injuries. Setting a stable base by activating the foot tripod, externally rotating the hips, and connecting with the toes can improve foot function and overall body alignment. Toe spacers are an effective tool for resetting the feet and improving conditions such as bunions, hammer toes, and plantar fasciitis. Sensory perception plays a crucial role in foot movement and overall posture. Reconnecting with the sensory side of ourselves can unlock proper movement and support longevity. Dr. Emily's upcoming book, 'Sensory Sapiens,' explores how modern movement is aging us and the importance of prioritizing movement longevity. Releasing the feet daily can reduce foot stress and pain. Watch on YouTube: https://youtu.be/LMvMop1P71U Show Transcript: Cheryl McColgan (00:01.026)Hey everyone, welcome back to the Here and Learn, Grow podcast. Today, I'm already tongue twisting myself, because I'm already thinking about Dr. Emily's name, it's Dr. Emily Slickle. And we were just chatting before the podcast, I was hoping not to butcher that, but I think I got it right. So Dr. Emily, welcome. I am so excited to chat with you today about all things foot, because we have not had that subject on the podcast yet. And I think… what you're doing with the way that you treat people virtually and the products that you have brought to market to really help people with their foot health is pretty incredible. So all that being said, I would love for you to just kind of introduce yourself and tell us how you got into this line of work. Dr Emily (00:39.508)Of course, well, thank you for having me on Dr. Emily. I am a functional podiatrist. that's, to me, that's very important to have that distinction. So that means that I treat feet, but I treat feet in a very integrated way. think very much about complex human movement, but also stress, sleep, inflammation, diets, how do people breathe? So a lot of stuff that I bring into it, almost like functional medicine, functional movement into my podiatry.

In this episode, Cheryl McColgan shares her journey of strength training and body composition changes over the course of a year. She emphasizes the importance of tracking body composition, not just scale weight, and highlights the benefits of consistent strength training. She discusses her approach to strength training, including progressive overload and full-body workouts. She also mentions the use of supplements like creatine and the importance of proper nutrition. Throughout the year, Cheryl gained 6.5 pounds of lean mass and lost 2 pounds of fat, demonstrating the effectiveness of her approach. Takeaways: Consistency is key in strength training and body composition changes. Tracking body composition, not just scale weight, is important to understand progress. Progressive overload and full-body workouts can be effective in building muscle and losing fat. Proper nutrition, including adequate protein intake, is crucial for muscle growth. Supplements like creatine can support muscle growth. Gains in lean mass and fat loss can occur simultaneously with the right approach. Addressing foot health can improve overall strength training performance and reduce pain. Creatine and aminos I use Foot health tools from Dr. Emily New Sleep Technology Bia Body Pod at home body composition, 98% Correlated to DEXA Study on full body workout vs split training for fat loss https://youtu.be/T_ANk5OEF_g Show Transcript Cheryl McColgan (00:00.748)Well, hello friends, welcome back. It has been a little bit, but I am excited to be back on the mic and have several interviews scheduled coming up over the next. few weeks, so it should be back to a more regular schedule going here into fall. I promise if I'm ever going to peace out for an extended amount of time again, I will definitely let you know. So don't worry if occasionally there's a week skipped or something like that. I used to put this out religiously every single week on Wednesday and it was a lot easier when I had some interns helping me produce the podcast. But now it's just little me again, all by myself. So and a few things have been going on in not only my life, but in the business. And so that has made things not as regular. But anyway, I have no intention of going away at least not right now. So I will let you know if that ever happens. But anyway, for today's solo episode, I have something to update you on that I've wanting to share for a while. And I've mentioned this before in the past. And that is my Dexa body scan. that I was keeping track of since I started lifting again. And so I've talked about this a little bit in the past, but I might as well share the history again with you before I get into what I've been doing over the last year to increase my strength. and how that's been going and what I've been doing and some lessons that you may want to take away from that process. But anyway, how it all started is that I've been active pretty much my whole life, was a runner for 17 years, played sports in both high school and college. so my first experience with weightlifting was way back in the eighth grade basketball, which at my age is kind of shocking that it Cheryl McColgan (01:58.306)even in my mind to lift some weights to have better sports performance because it definitely, especially in high schools then, you maybe the boys were in the weight room, but it was definitely not a thing for the girls teams. And I think the only reason that I had it in my head was just because I've always had such this personal interest in health and wellness and because I had watched my dad my whole life. He was a runner and he had always lifted weights. He's basically like Jack LaLanne. If you don't know that name at the younger people listening here, go Google Jack LaLanne, but he's very inspirational, was very ahead of his time in terms of being into health and wellness and lifting weights and being very fit.

Dr. Joy Kong shares her background and journey into stem cell therapy. She explains that stem cells can be used to treat a wide range of conditions, including autoimmune diseases, cardiovascular diseases, organ damage, and even sports injuries. Finding a properly trained doctor who uses native stem cells rather than expanded cells is very important and we discuss the best ways to find a qualified provider. Dr. Kong also discusses the challenges and resistance faced by stem cell therapy due to the current healthcare system and the influence of pharmaceutical companies. She encourages patients to be cautious when seeking treatment overseas and highlights the advancements and potential of stem cell therapy in the United States. Find Dr. Kong on her website and podcast. Her training for physicians is AAICT.org and you can buy her book here. Stem cell skincare, save 10 percent with code HealNourishGrow. Takeaways: Stem cell therapy can be used to treat a wide range of conditions, including autoimmune diseases, cardiovascular diseases, organ damage, and sports injuries. It is important to find a properly trained doctor who uses native stem cells rather than expanded cells. Stem cell therapy faces challenges and resistance due to the current healthcare system and the influence of pharmaceutical companies. Patients should be cautious when seeking treatment overseas and consider the advancements and potential of stem cell therapy in the United States. Watch on YouTube https://youtu.be/87jGMSMiqQc Transcript: Cheryl McColgan (00:01.023)Hey everyone, welcome back to the Heal and Nourish Grow podcast. Today I am joined by Dr. Joy Kong and she has a really interesting background, kind of this escape from China kind of story. And then now she's doing all this amazing work in stem cells. And I've just got so many questions about all that, but Dr. Kong, I would love it if you could share a little bit of your background first, because I think that that will… enable people to kind of understand where you're coming from and to get to know like why you're so passionate about your work now, what you had to do to get here. Joy Kong, MD (00:34.158)Right. Yeah. So I definitely have an interesting story. You know, up to age 20, I am one of the I don't know, half a billion Chinese women. I was just a Chinese girl with no money, no connections, not like my family had, you know, any high officials or any money. But I had a dream I wanted to come to this country because there's something that's really exciting and inspiring about the kind of freedom, the kind of accomplishment that you know, you can pursue. I don't know, it just sounds so exciting. So I decided no matter what, I'm gonna be there, I need to be there. So I was studying architecture and I decided to come to this country. I switched to biology because that's the only field that you could get a scholarship in, but I have diverse interests. So a lot of things interest me, which is probably why when I ended up finally going to medical school at UCLA, I specialized in psychiatry because the brain is so interesting, right? when you go into medicine is not a typical specialty that you think about psychiatry. We're kind of the, a bit of a in the medical community. We are all just a little weird, a little strange, a little something different. So, but my interest in medicine in the whole human body is still the same. I'm a passionate about human health, but the brain is fascinating. But if you just keep pounding on the brain looking at all the receptors and neurotransmitters and thinking that everything is related to brain structure, then you're missing the boat because you're not looking at your whole body. So when I was doing psychiatry while prescribing all these medications and doing some psychotherapy, I was trying to also improve my own health. I appreciate the body I was given and I want to do justice and want to do everything I can to...

In this episode, we talk all about the challenges of weight loss and aging as well as strategies to cope. Recent research points to consistent movement, optimal protein intake and resistance training as key strategies for weight loss, especially as we age. Cheryl shares her personal experiences and provides recommendations based on what she's learned over the last several years. In this conversation, Cheryl shares various strategies for overcoming weight loss resistance. She emphasizes the importance of prioritizing protein intake, tracking food and exercise, getting quality sleep, managing stress, incorporating movement throughout the day, and engaging in resistance training. She also discusses the role of nutrition in weight loss and the importance of finding a sustainable eating plan that aligns with individual goals. Additionally, Cheryl touches on the significance of body composition measurements, the potential benefits of fasting, and the importance of seeking medical advice and testing if weight loss resistance persists. Creatine+Taurine (HNG10 at checkout to save) for Muscle and Brain Health High Protein Diet For Fat Loss Research Paper High Protein Diet For Appetite Regulation and Body Composition Forever Strong, Dr. Gabrielle Lyon People I'm following for weight loss/aging/menopause information: Dr. Mary Claire, Wise and Well, Dr. Jamie Seeman and Dr. Gabrielle Lyon Watch on YouTube https://youtu.be/0mct5ytsJZ0 Takeaways Protein intake is crucial for weight loss, with recommended amounts ranging from 0.8-1.2 grams per pound of body weight. If your current weight loss strategies aren't working, consider making changes to your diet and exercise routine. Managing stress and improving sleep are important factors for successful weight loss. Supplements such as aminos and creatine can support muscle growth and cognition. Make small changes over time and track your progress to achieve long-term success. Prioritize protein intake to support weight loss and muscle growth. Track food and exercise to stay accountable and make informed choices. Get quality sleep and manage stress to support weight loss efforts. Incorporate movement throughout the day to increase activity levels. Engage in resistance training to build muscle and boost metabolism. Find a sustainable eating plan that aligns with individual goals. Consider body composition measurements to track progress. Explore the potential benefits of fasting, but prioritize protein and resistance training. Seek medical advice and testing if weight loss resistance persists. Transcript: Cheryl McColgan (00:01.122)Well, hello friends. Welcome back to the Heal Nurse Show podcast. Been on a bit of a break and before we get into the topic today, I just wanted to share with you that it has been a very busy summer and I can't believe that we are so far into it. mean, Labor Day is just about four weeks away at this point. I mean, this has just flown by. Lots of events we had to attend to, sold a house, so just a lot going on, which is why I had little bit of an unintentional break, but it is good to be back on the mic. And what actually prompted me to take on this subject today is I had a conversation with a good friend of mine yesterday, kind of all around this topic around aging and weight gain and just not feeling good, that sort of thing. And then I had somebody else reach out to me again today. And these two people are very different ages, but I think that the things that I'm going to talk about and share with you today, number one can be really applied to weight loss at any age, but number two are particularly even more important as you do get older. And I'll go into some of the reasons why. So it's interesting because the reason that people tend to reach out to me with this sort of thing is they know that I keep up on all the research and I'm constantly listening to

Don Moxley shares his journey from being a collegiate athlete to becoming a sports scientist and working in the cannabis industry. He emphasizes the importance of movement, strength, energy production, and resilience in both athletic performance and longevity. Don also explains the importance of heart rate variability (HRV) and its relationship to overall health and mortality. He highlights the value of wearing a heart rate monitor and understanding different heart rate zones for optimal training. He shares his experience with HRV and how it can be used to assess cardiovascular health and resilience. Ways to improve HRV include lowering inflammation, improving cardiovascular fitness, optimizing sleep, and managing trauma and stress to improve HRV. We also touched on autophagy and the role of spermidine in longevity. The best way to reach Don is on LinkedIn. He is also on X(Twitter) and Instagram. Spermadine Life and ModeMethod are products he mentioned. Takeaways Movement, strength, energy production, and resilience are key factors in athletic performance and longevity. Heart rate variability (HRV) is highly related to mortality and overall health. It's a key indicator of health and performance. Wearing a heart rate monitor and understanding heart rate zones can optimize training and improve performance. Micronutrients play a crucial role in longevity and should be considered alongside macronutrients. Exercise enhances the endocannabinoid system and brain function, leading to a longer and healthier life. Lowering inflammation, improving cardiovascular fitness, optimizing sleep, and managing trauma and stress can improve HRV. Autophagy is essential for cellular health and longevity. Spermidine is a compound that promotes autophagy and can be obtained from certain foods. Industrialized food may be deficient in essential micronutrients, highlighting the importance of a balanced diet and supplementation. Watch on YouTube: Show Transcript Cheryl McColgan (00:00.43)Hi everyone, welcome back to the Heal Nourish Grow podcast. Today I am joined by Don Moxley and we just had a lovely little pre -interview chat all about our things in common. Don went to The Ohio State University, was a collegiate athlete and is currently traveling around in RV, which if anybody that's listened to this podcast before or read my blog will go back to the little thing that I call the Vegabond adventure. We did that for a little bit in a suburban, not an RV. But so lots in common, but… What I'm really excited about is Don knows so many things about health and wellness and sports performance. And he's got some awesome things to share with us today. But before we go into all that, Don, if you could just share a little bit, I shared briefly about your background, but if you could go into some detail and, you know, how did you get into this work? What makes you passionate about health and wellness and what you're doing today? Don Moxley (00:50.472)That's a, it's a great question. And it's, and, and literally you can't separate the journey from the destination. It's so, I grew up, share, I grew up in Eastern Ohio. We grew up in the strip pits over in Belmont County and I had every intention. I was a decent high school wrestler. I was, you know, I qualified for the state tournament twice, but never want to match there. But when I went to Ohio state with every intention of going home and feeding beef, Cabo for the rest of my life. But. Cheryl McColgan (00:56.558)I'm sorry. Don Moxley (01:19.08)I got to Ohio State, I was good enough to walk on the wrestling team, but it was a struggle. I was injured all the time. And I was one of those wrestlers that used to cut a lot of weight. I cut from 220 to 177 and hence the injury problems. But when I finally, you know, I was injured my sophomore year, I'm thinking, okay, what do I have to do to finally get going?

Dr. Meg Mill discusses the need to consider histamine issues when addressing gut health. She explains the role of histamine in the body and how it can affect various body systems. Register for FREE with this link for the Histamine Summit to hear more in depth discussions of this topic. Check out my previous interview with Dr. Meg on migraines and headaches. Takeaways Functional medicine offers personalized approaches to address health issues that conventional medicine may not be able to resolve. Histamine issues can affect gut health and lead to various symptoms such as digestive issues, anxiety, and hormone imbalances. Histamine intolerance can be caused by genetic factors, imbalances in the gut microbiome, and nutritional deficiencies. A low histamine diet can be used as an investigative tool to identify trigger foods, but long-term solutions should focus on addressing the underlying causes of histamine intolerance. Histamine intolerance can be associated with symptoms such as nasal congestion, headaches, fatigue, anxiety, and joint pain. The Reversing Mast Cell Activation Syndrome and Histamine Intolerance Summit provides valuable information from experts in the field to help individuals understand and manage histamine-related issues. Visit Dr. Meg Mill online at MegMill.com. Free Gift: The Essential Guide to Histamine Intolerance https://youtu.be/hAkB3XwuBrY Episode Transcript Cheryl McColgan (00:00)Hi everyone, welcome back to the Heal Nourish Grow podcast. Today I am joined by Dr. Meg Mill and she has been a guest on the show before so I forgot to look up the episode but that will be in the show notes so if you're listening to this it was another great episode with her before be sure you go check it out. But before we get started we got a great new topic today which I'm super excited about and also a cool summit that Dr. Mill is running coming up so more on that later. But first Dr. Meg if you could just share with everybody. your background, your PharmD, you now do a functional medicine practice. So I'd love for you to just share how you got into all that for people that didn't listen to the interview yet. And then we'll start chatting about our new topic for the day. Meg Mill (00:40)Yes, yes. Well, so I, like you said, I graduated with a doctor of pharmacy and then I actually went on to do a residency and was practicing as a clinical pharmacist. And I kind of have two reasons that I switched to functional medicine. And one was that I knew all the protocols. I knew what to do. We had what we should do and people just weren't getting better. I'm like, okay, we're putting them on more medication, but we're not seeing them improve. It's just like, okay, we're sustaining this place. And then at the same time, I was having a lot of my own health issues. So I was having, you know, a lot of digestive issues. I was having anxiety. I actually started getting panic attacks. And that was when I was at the point where I have to change. So I remember sitting, like my kids are playing on the beach and I'm sitting there and I'm like, okay, I'm here, but I'm in so much, like my stomach's upset. I can't eat anything. I, you know, I'm having all this anxiety. I need to make a change in my life. And that's kind of when my journey shifted and I started to really look into more holistic ways of healing. And that led me to find functional medicine for myself and finally get answers. I've been to like five different gastroenterologists I you know was we moved a lot at the time so I'd be like I'm gonna get an answer now when we moved to a new place and it just it was just not everyone said you're fine you look like the picture of health of Listeners if you've been told that and you feel terrible go with your instincts because that is not true But when I finally found answers, I was like I need to share this with others. I opened my virtual practice

In this episode, Cheryl provides an update on her personal health and wellness journey, as well as the recent changes in her life. She discusses her move from Utah back to Cincinnati, her husband's open heart surgery, and the challenges of managing her online business. Cheryl also shares her experience with consistent weightlifting and the positive impact it has had on her health. Takeaways: Consistency in weightlifting can have a positive impact on overall health and well-being. Focusing on the positive and finding silver linings in challenging situations can help maintain a positive mindset. Support from friends and family is crucial during times of change and recovery. Changes in algorithms and search engine rankings can significantly impact small publishers and online businesses. Expressing gratitude for the blessings in life can help shift focus from challenges to the positive aspects of life. Watch on Youtube

Connie Zack, co-owner of Sunlighten, shares her journey into the infrared sauna business and the benefits of infrared sauna therapy. Influenced by her brother's health turn around, Connie left her job in pharmaceuticals to bring infrared saunas to the market. Infrared sauna therapy has been found to have numerous health benefits, including detoxification, reducing inflammation, improving cardiovascular health, boosting brain function, and promoting relaxation. It also has positive effects on the skin, improving cell turnover, reducing fine lines and wrinkles, and giving a healthy glow. Connie shares her personal experience with sauna therapy as well as what she has learned about infrared therapy over the years. She shares how infrared heat can improve cardiovascular health, enhance athletic performance, aid in weight loss, and promote relaxation. Learn more about Sunlighten and be sure to mention Heal Nourish Grow to get an amazing discount. Watch the episode on YouTube https://youtu.be/Veob1E7RWS0 Takeaways Infrared sauna therapy has numerous health benefits, including detoxification, reducing inflammation, improving cardiovascular health, boosting brain function, and promoting relaxation. Infrared saunas can improve skin health by accelerating cell turnover, reducing fine lines and wrinkles, and giving a healthy glow. Sunlighten saunas are designed for efficiency and provide separate wavelengths of infrared light for maximum effectiveness. Infrared sauna therapy can be a proactive tool for maintaining health and preventing age-related issues. Using an infrared sauna can provide a relaxing and meditative experience, allowing for mindfulness and stress reduction. Infrared saunas can improve cardiovascular health by increasing blood flow, improving circulation, and promoting relaxation. Using an infrared sauna before or after exercise can enhance athletic performance, reduce muscle soreness, and aid in recovery. Infrared saunas can contribute to weight loss by increasing core temperature, burning calories, and boosting metabolism. Choosing a high-quality sauna that emits low EMF is essential for maximizing the health benefits and ensuring safety. Sunlighten offers a range of sauna models, including portable options, to suit different needs and budgets. Episode transcript Cheryl McColgan (00:00.814)Hi everyone, welcome back to the Heal Nourish Grow podcast. Today I am joined by Connie Zach, who is one of the co -owners of Sunlighten. And she said such an interesting story and background about how she got into this business. Her brother was having some health issues and I think it would just really be great to share with everybody. Not only how you got into this, but obviously some of the benefits of sauna in particular, infrared sauna, because this is all of a sudden, I mean, I've known about it for years and have wanted one for many years. but I think in recent podcasts and just internet, social media, everybody is all over infrared sauna, otherwise known as photo biomodulation, say that five times fast. And so Connie is going to obviously share with us a bunch of that information today. So welcome and would love to just have you share about what got you into all this. I think your brother had some stuff, so let's hear about it. Connie Zack - Sunlighten (00:56.034)Yeah, thanks so much for having me. I've been super excited all day, so excited that it's time. So this started over 20 years ago. My brother was chronically ill, had chronic fatigue and vertigo and fibromyalgia and a host of other conditions over general malaise and a lot of pain. Cheryl McColgan (00:59.79)Yay! Connie Zack - Sunlighten (01:18.914)He tried everything he could. It wasn't until he went to his dentist where his dentist said, Jason, I think you are leaking mercury into your body from your fillings. And I would diagnose you with heavy metal toxicity without any like blood work.

In this episode of the Heal Nourish Grow Podcast, Susan Salenger discusses her book 'Sideline' and the issues women face when navigating the healthcare system. She shares her personal experience with unnecessary surgery and how it sparked her interest in women's medical decision-making. To write this book, Salenger conducted interviews with women who had different diseases with a variety of treatments and found common themes in their behavior and decision-making. Learn more about the importance of being an informed patient and advocate for your own health along with actionable tips you can use at your next doctor's appointment. Get the Sidelined book here and visit Susan's website here. Takeaways Women often put themselves last when it comes to healthcare decisions. Getting a second opinion is crucial, especially for complex or serious conditions. Women tend to describe their symptoms in an emotional way, which can lead to misdiagnosis or inappropriate treatment. Tips for doctor visits include making a written list of symptoms, doing research on the diagnosis, and reframing what the doctor says. Be an informed patient and advocate for your own health Research and question medical advice, especially medications and treatments Consider the funding sources of scientific studies to identify potential bias Personal research can help evaluate the risks and benefits of treatments Gaslighting in healthcare is a significant issue for women Strength training is important for women's health and can help prevent frailty Watch on YouTube https://youtu.be/xJvLIk28YW8 Episode 85 Transcript

In this episode, Renee Jones shares her weight loss journey and techniques she found to deal with emotional eating. Renee shares her background of yo-yo dieting and her eventual discovery of emotional eating as the root cause of her struggles. She explains how she found what works for her body through a specific software program and emphasizes the importance of an individualized approach to weight loss. She provides practical tips for overcoming emotional eating and maintaining weight loss, including the HANG acronym for addressing emotional hunger. She also shares the role of coaching in helping others resolve emotional issues and live authentically. Connect with Renee at PackYourOwnBag.com. Takeaways Emotional eating is eating for any reason other than hunger, and it often involves using food as a way to soothe or cope with emotions. Finding what works for your body is crucial for successful weight loss and maintenance. It requires self-reflection, experimentation, and paying attention to how different foods and eating patterns make you feel. Practical tips for weight loss include facing your emotions instead of using food as a coping mechanism, creating rules and boundaries around food and finding alternate activities or behaviors to replace emotional eating. Coaching can be a powerful tool for weight loss and personal growth, helping people resolve emotional issues and live more authentically. Watch the episode on YouTube https://youtu.be/EQas2BWFhzs Podcast Chapters 00:00 Introduction and Background03:20 Discovering Emotional Eating06:32 Finding What Works for Your Body09:29 Practical Tips for Weight Loss16:21 Replacing Unhealthy Behaviors18:54 Renee's Coaching Approach23:14 The Power of Authenticity24:07 Getting in Touch with Renee Podcast Transcript Cheryl McColgan (00:00.874)Hey everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Renee Jones and we are going to talk about something that's a very popular topic at the beginning of the year and that is weight loss. Renee has had a very interesting background as you heard in her bio, but now I'm gonna let her share in your own words, Renee. How did you get into this work and kind of, but maybe start with the background. I think you said for 40 years, you were kind of just like yo-yoing around. So I'm really curious to hear about your backstory, like what sort of things you tried, what were your challenges. So I'll let you take it away with your introduction to your history there. Renee Jones (00:37.652)Okay, well, thanks for having me for a start. But my first diet was when I was 10, and I know that sounds awful, but my mother thought, you're a bit young, but if we start now, maybe you'll learn how to do this. And the problem was, I didn't know what I was doing. She'd been heavy all her life, so she didn't know what she was doing. Cheryl McColgan (00:49.902)I'm sorry. Renee Jones (01:02.192)And we sort of would start and stop and then we'd say, oh, do you want to do the diet again? Yeah, okay. And we'd start over again. And it would go for a while until we either got fed up or went somewhere, you know, either visiting family or holiday or something like that. And it, you know, it just went on. I didn't learn how to first believe that I could keep the weight off that I lost. but also what was really good for my body. It was usually sort of a whatever the diet of the day was. So I think we tried them all, honestly. I think there are two diets I have not tried. And one of them was that HCG thing. And the other is the Whole30. Cheryl McColgan (01:50.499)Mm-hmm. Renee Jones (01:55.636)Because I've done something close enough to that. I thought, got the idea. I'm good. But that just went on. Cheryl McColgan (01:55.992)Yes. Cheryl McColgan (02:00.114)Right. So out of those ones, and so out of those ones that you tried, you never really found, I mean,

In this episode, Dr. Michael Biamonte discusses his background in nutrition and naturopathy, as well as his interest in understanding the role of nutrition in health. He explains the importance of lab tests and how they can provide valuable insights. Dr. Biamonte focuses on thyroid function and the challenges of diagnosing and treating thyroid issues. He also delves into the topic of Candida overgrowth and the symptoms and causes associated with it. Additionally, he shares his experience in using computer software to analyze patient data and develop personalized treatment plans. If you're interested in optimizing health with labs, Dr. Biamonte provides valuable insights and resources. Connect with Dr. Biamonte at www.health-truth.com, on his Facebook page and on YouTube. Takeaways Lab tests can provide valuable insights into a person's health and help identify underlying issues. Thyroid function is often misunderstood, and traditional medical approaches may not adequately address the complexity of thyroid issues. Candida overgrowth is a common problem caused by factors such as antibiotics and medications, and it can have a wide range of symptoms. Computer software can be a powerful tool for analyzing patient data and developing personalized treatment plans. Chapters 00:00 Introduction and Background03:28 Focus on Lab Tests and Analysis07:16 Understanding Thyroid Function13:28 Identifying and Treating Candida Overgrowth29:17 Using Computer Software for Data Analysis36:49 Working with Dr. Biamonte and Contact Information Watch on YouTube Episode Transcript Cheryl McColgan (00:01.288)Hey everyone, welcome back to the Heal Nourish Grow podcast. Today I have Dr. Michael Biamonte with me, and we are going to chat about a variety of topics. One that is kind of interesting and unusual that he said they just started learning about recently. Anyway, before we get to that, I would love it if you could just tell everyone in your own words a little bit about yourself and how did you get into this whole topic of nutrition. drbiamonte (00:28.554)Well, let's see, I'm a clinical nutritionist. I'm a naturopath. I'm certified in New York State, which is where that's where my license is. And I got into nutrition because I was very curious as to why medical doctors poo-pooed it. I had a relative who had cancer, who was ill, and I kept asking the doctors, well, what about vitamins and what about, this is back in the 70s, I said, what about Leutriol that I've heard about from Mexico? And they said, no, well, that's all baloney. None of that works. None of that's good. But I said, but couldn't, wouldn't giving him vitamins help his body even if it doesn't cure the cancer? Wouldn't it still help him be healthier to try to? fight the cancer a little longer and maybe live longer and they just poo-hooed it. And around that time I started running marathons. So there was a great interest around, and this is again in the 70s. So this is all these things were in their infancy back then. Billy Rogers was first winning the New York Marathon. Carlton Frederick's was on the radio talking about vitamins and talking about the dangers of too much sugar. Adele Davis had her book out. So. this was all kind of new. And I wanted to know why these doctors were so adamant that all this stuff was a waste of time. So the more I started studying it, the more I started to tweak on the fact that, gee, you know, if all this nutrition stuff actually works the way they say it does, I could see this being a problem for doctors and drug companies. I could see where they wouldn't want this to be around. And… Cheryl McColgan (02:11.584)Yeah, that's some conspiracy thing you're throwing out there a little bit, right? drbiamonte (02:15.79)Yeah, well, it's common sense though, in a way. I mean, it looked like with Candida, people are constantly asking me, why is it that medical doctors don't recognize Candida?

In this episode, Dane Johnson shares his personal journey with a mysterious gut issue that caused his health to rapidly decline. He shares the challenges he faced, the various treatments he tried, the eventual diagnosis and the impact it had on his life. He discovered a colitis new treatment and a way to approach Crohn's that is helping people all over the world. He learned a lot on his journey to return to health and emphasizes the importance of mindset, positive energy and helping others. He also introduces the SHIELD program, which focuses on building a customized lifestyle for healing and offers a supportive community for individuals with a variety of gut health issues. Find Dane and more about the SHIELD program at the Crohn's Colitis Lifestyle website. Takeaways Healing starts in the mind and requires a decision to prioritize your well-being. Creating a positive environment and surrounding yourself with positive energy can have a significant impact on your healing journey. Journaling and tracking your symptoms, diet, and emotions can provide valuable insights and help you make informed decisions. Building a supportive community and seeking guidance from experts can provide the necessary tools and resources for healing. Customizing your approach to healing and focusing on consistency over perfection can lead to long-term success. Emotional intelligence is crucial for success in both personal and professional life. Developing emotional intelligence requires self-awareness, empathy, and effective communication. Emotional intelligence plays a significant role in building and maintaining healthy relationships. Watch on YouTube Chapters 00:00 Introduction and Dane's Story17:14 Lessons Learned 23:19 The Importance of Mindset and Positive Energy32:42 The SHIELD Program, Colitis New Treatment and Community Support 35:40 Emotional Intelligence in Relationships38:51 Conclusion and Call to Action Automatically generated transcript, please forgive errors. Cheryl McColgan (00:00.958)Hi everyone, welcome back to the HealNourishGrow podcast. Today I have Dane Johnson and he has a really both heartbreaking but of a it ends up well kind of story. And so I'm excited to share him and his knowledge with you today. We're going to talk about a lot of things related to gut health, but specifically IBD and Crohn's and colitis. So Dane, welcome. If you could just start by telling people. How in the world you got into this because it was kind of a sad story the way that it started out. Dane Johnson (00:35.493)Yes, it was. And Cheryl, thank you so much for having me and bringing me on and sharing this story and what we do with your community. And everyone out there who's listening, who might be dealing with chronic gut health issues, IBD, I dedicate this talk to you. This talk is for you. And I hope we can get some life-changing results and get some big aha moments today. And so yeah, it was a very sad story for me. And some of the reasons I'm so passionate about this and I'm here today is because I was diagnosed with ulcerative colitis, then Crohn's, then ulcerative colitis. The doctors couldn't make up their mind. I got my first symptoms at 19 years old. It nearly killed me on my 27th birthday. So I turned my birthday's November 24th. So December 11th, 2014, I nearly passed away in the hospital two weeks after my birthday. I was in the hospital for a month or six weeks straight at that time. I suffered for a lot of my 20s and I… You know, I would drop down to 120 pounds from 185. I, you know, had 25 bloody bad mood today, extreme cystic acne. I'd been on all the medications the doctors told me to. I never wanted this. My parents didn't know what to do with this. I never dealt with any major health issues. My family never dealt with any Crohn's, colitis or IBD growing up. We didn't know anything about chronic disease. And, you know,

In this conversation, Dr. Jessie Hehmeyer discusses her background in chiropractic medicine and nutrition. She emphasizes the importance of finding one's why when it comes to weight loss and shares tips for taking action and making sustainable changes. Dr. Hehmeyer explains the role of nutrition and movement in weight loss, debunking the myth that weight is purely genetic. She shares a success story of a client who was able to shift to a healthier diet and improve her overall health. She also introduces her upcoming group program for weight loss and encourages listeners to have compassion for themselves and seek support in their weight loss journey. Connect with Dr. Hehmeyer at Well Empowered Takeaways Finding your why is crucial for making sustainable changes in weight loss.Nutrition plays a significant role in weight loss, accounting for about 80% of progress.Movement, particularly strength training, is important for preserving muscle mass and increasing metabolism.Weight loss is not solely determined by genetics; the environment and lifestyle choices have a significant impact.Working with a functional medicine practitioner or joining a group program can provide support and guidance in the weight loss journey. Watch on YouTube https://youtu.be/hlMk_ca3GI8 Chapters 00:00 Introduction and Personal Interests01:59 Professional Background and Training04:10 Approach to Weight Loss06:02 Finding Your Why07:39 Taking Action and Making Changes10:36 The Role of Nutrition and Movement in Weight Loss17:22 Genetics vs. Environment in Weight Loss21:34 Success Story: Shifting to a Healthier Diet27:33 Group Program for Weight Loss29:07 Final Thoughts and Encouragement30:47 Where to Find Dr. Heymeyer Online Automatically generatated transcript, please forgive errors. Cheryl McColgan (00:00.974)Hey everyone, welcome back to the Heal and Nourish Grow podcast. Today I am joined by Dr. Heymeyer. And before we get into all the wonderful knowledge that she has to share with us, I kind of just wanted to touch a little bit on her bio and her background because she has some amazing trainings but then she also has some personal interests that mimic mine of like hiking and yoga and all that fun outdoor stuff. So Dr. Heymeyer, can you just… Maybe first share with people kind of what, like what you like to do in your spare time when you're not working and sharing knowledge about weight loss, what do you like to do? Dr Jessie Hehmeyer (00:35.31)Yeah, I well, yes, as you said, I love hiking, love hiking and love yoga, love strength training, love, of course, being with loved ones. And I love traveling and I love cooking beautiful, delicious, healthy meals for both myself and others. Cheryl McColgan (00:39.28)I'm sorry. Cheryl McColgan (00:59.198)And where do you hike mostly? What part of the country are you in? Dr Jessie Hehmeyer (01:02.41)Well, funny you should ask. I actually work remotely, remotely from Switzerland. So most often I hike in Switzerland. In the States, when I'm here, I do like to get, I do like to get to Arizona. So I love hiking. I love desert hiking. I really never thought that I would find desert hiking as compelling as I do, but I just, I really adore desert hiking. But really I've never met a mountain I didn't like. Cheryl McColgan (01:09.724)Oh wow! Cheryl McColgan (01:29.846)Yeah, well, I just named off two of my favorite places there. So maybe we can talk offline a little bit about some of our favorites. But I'd love to just start to get into some more of your professional background now that we've talked about what you like to do for fun. But you have chiropractic training, you have nutritional training. What was kind of your progression of you started in one place and then what propelled you to kind of do these other trainings as you started working with people or just things that you learned along the way? Dr Jessie Hehmeyer (01:34.403)Ah!

In this episode, I interview David Milburn of HypoAir about indoor air quality solutions and filtering. We discuss the problem of mold in homes, the impact of HVAC systems on air quality, and other air quality issues such as odors and off-gassing. We also talk about the importance of air quality as well as the detection and monitoring of air quality. Finally, we discuss different air purification solutions available and exciting developments in air quality technology. In this conversation, Miburn also shares the importance of determining the correct size of HVAC filters and the challenges homeowners face in finding this information. He provides tips for requesting allergy-friendly rooms in hotels (I didn't even know this was a thing!) and addresses air quality issues in malls and commercial spaces. The conversation concludes with a reminder of the importance of maintaining a positive outlook on indoor air quality and an extension of a sale on Hypoair's products. Go visit Hypoair with this link to take advantage of these savings! Takeaways (AI-Generated) Mold is a significant air quality problem in homes, especially in modern construction where homes are built tightly and trap mold inside.HVAC systems can contribute to air quality issues if not properly maintained and equipped with the right filters.Odors and off-gassing from furniture and other sources can also affect indoor air quality.It is important to be aware of and monitor air quality in your home, and there are various indoor air quality solutions available, including air purifiers and ventilation systems. Determining the correct size of HVAC filters is crucial for optimal air quality in homes.The tonnage of an HVAC system plays a significant role in filter selection.Using incorrect filter ratings can lead to strain on HVAC systems and increased energy costs.Regular filter changes are essential for maintaining air quality and reducing dust in HVAC systems.Hypoair plans to expand air purification to other home systems and offers products for healthcare facilities.Working with hospitals and corporations can be challenging due to their lack of concern for air quality issues.Requesting allergy-friendly rooms in hotels can help improve air quality during travel.Malls and commercial spaces often have air quality issues due to cleaning products and fragrances.Maintaining a positive outlook on air quality and taking proactive steps can help improve overall health and well-being.Hypoair extends a sale on their products to listeners of the conversation. Watch on YouTube https://youtu.be/poKvC6Dd4oA Chapters 00:00 Introduction and Background01:22 The Problem of Mold in Homes04:09 The Impact of HVAC Systems on Air Quality06:29 Other Air Quality Issues08:05 The Importance of Air Quality09:43 Dealing with Odors23:24 Detection and Monitoring of Air Quality30:25 Choosing the Right Air Purification Solution39:26 Exciting Developments in Air Quality Technology41:42 Determining HVAC Filter Size42:32 The Importance of Tonnage in HVAC Systems43:15 The Impact of Incorrect Filter Ratings44:19 Expanding Air Purification to Other Home Systems45:02 Hypoair's Products for Healthcare Facilities46:14 Challenges of Working with Hospitals and Corporations48:25 Applying Hypoair's Technology to Homes49:42 Requesting Allergy-Friendly Rooms in Hotels51:32 Air Quality Issues in Malls and Commercial Spaces53:14 Maintaining a Positive Outlook on Air Quality54:11 Closing Remarks and Sale Extension Automatically generated transcript, please forgive errors. Cheryl McColgan (00:00.97)Hey everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by David Milburn of HypoAir and I'm really excited to share his knowledge with you guys today. I've heard him on a few different podcasts and he's just such a wealth of knowledge on indoor air quality solutions and filtering. And I just thought you have so many interesting things to say that I'd love for you to share ...

In this episode, I interview Chris Burres about his background, the genesis of his book, and his decision to host a longevity summit. We discuss the main takeaways from the summit interviews, including the importance of mindset, sleep, exercise, and diet in longevity. We also delve into the significance of protein consumption for muscle health and longevity. Chris Burres discusses the importance of mindset. He emphasizes the need to view aging as a disease and the possibility of rejuvenation. Takeaways Mindset, sleep, exercise, and diet are key factors in longevity. The mindset of separating living infirmed from aging is important. Protein consumption is crucial for muscle health and longevity. The Longevity Summit provided valuable insights and information from experts in the field. Advancements in medical technology and the rapid increase in medical information provide hope for significant improvements in longevity. Aging should be viewed as a disease, and funding should be directed towards addressing the underlying causes of aging. The potential for rejuvenation and the ability to create a younger version of oneself using DNA are exciting possibilities. Previous interview with Chris Register for the summit for FREE Learn more about MyVitalC and get 10% off your order with HNG Watch on YouTube Powered by embed youtube video html and sms lån som beviljar alla utan uc Chapters 00:00 Introduction and Background08:02 The Genesis of the Book and Personal Journey21:01 The Decision to Host a Longevity Summit30:10 Takeaways from the Longevity Summit Interviews42:33 Importance of Protein in Longevity45:11 Protein Consumption and Mindset46:42 Final Thoughts and Revelations49:45 Longevity and Medical Advancements53:46 Aging as a Disease and the Potential for Rejuvenation54:10 Conclusion Automatically generated transcript, please forgive errors Cheryl McColgan (00:00.564)Hey everyone, welcome back to the Heel Nourish Grow podcast. I am back today with somebody that I just thoroughly enjoy, Chris Vergevues on episode, I think it was 45. I looked it up and I didn't retain it for some reason. But anyway, he's here again with us today. And my gosh, we've been talking about all things geek prior to this and he has such a great new geeky project that I can't wait to share with you. So Chris, before we get started with all the wonderful new stuff you've got going on. I thought it would be great to just briefly give your background. Obviously I've read your bio, but touch on this element that you described that is so awesome for longevity and great for mitochondrial health that we discussed in the first podcast. Maybe just like a little recap for people. Definitely go back and listen to the whole episode, but that way they'll kind of get where you're coming from and then why you are now doing the cool summit that you're doing. So anyway, that was a very long introduction, but thanks for being here, Chris. Chris Burres (00:55.889)Yeah, no, I like it. Cheryl, thank you so much for having me back. I'm excited. In some regard, it's not surprising, not because of me, but because of the stuff that has been accomplished, which in a real way doesn't feel like it's because of me. It is, but you know how you just, you wake up on it. I'll describe it this way, right? So let's go back. We'll talk about the molecule, right? And I'm holding up a molecule or a model of a molecule, obviously. And if you're listening, just imagine a soccer ball where the lines on the soccer ball represent the bonds between the carbon atoms. So it's a spherical molecule of 60 carbon atoms. I've been manufacturing that it's a carbon nanomaterial. I've been a happy -go -lucky carbon nanomaterial scientist since 1991. That molecule was actually discovered in 85. The scientists who discovered it won the Nobel Prize for that discovery in 96. So short 11 years from discovery to being awarded the Nobel Prize.