NoBS Wellness

We have a special solo episode for you with a bittersweet announcement. Nicole and Shanna will share about some exciting life updates and what that means for NoBS Wellness. And as Semisonic sings in “Closing Time” -- ‘Every new beginning comes from some other beginning's end.'

According to a study done in the U.K., the typical person will spend 2 years of their life hungover. Yikes! In this episode, we talk with Hilary Sheinbaum, New York-based journalist and author of The Dry Challenge, all about giving up alcohol for a month. Hilary shares reasons why you should try a dry month challenge, tips to prepare yourself for a dry month, and how to ease back into drinking alcohol after the challenge is up.  In the “You Want Me To Do What??” section, Shanna and Nicole talk about their relationship with alcohol, what has impacted it, and their experiences with giving up alcohol during different periods of their adult lives. Episode Recap: Interview with Hilary Sheinbaum - 2:52, “You Want Me To Do What??” section - 41:00 Highlights: Dry challenge: set amount of time with no alcohol done to see how alcohol affects your day-to-day life Some benefits of eliminating alcohol: Better sleep Better mood Saving money Lose weight Better skin complexion Tips for doing a dry challenge: Clear out the alcohol in your house Tell people you are doing the dry challenge Have a plan of non-drinking, social activities Surround yourself with people who support you Resources: Where to find Hilary Sheinbaum: Instagram: @hilarywritesny Website: http://www.hilarysheinbaum.com/ Book: The Dry Challenge Hilary's articles on dating while abstaining from alcohol: Sheltering with My Boyfriend and No Booze Dating Without Alcohol

Not so fun fact: 73% of Americans rank finances as the number one stressor in life. While there is no quick fix when it comes to financial wellness, you can start building better habits at any time, and that's what we are talking with Brittan Leiser, financial adviser and founder of Financially Savviher, about in this episode. Brittan breaks down the basics of financial wellness and how you can lessen your financial stress by being in control of your finances.  In the “You Want Me To Do What??” section, Nicole and Shanna talk about the importance of understanding your relationship with money. Episode Recap: Interview with Brittan Leiser - 1:48, “You Want Me To Do What??” section - 43:12 Highlights: Financial wellness gives you options and flexibility Financial wellness basics: Inventory all of your accounts Create a budget Budgeting recommendations: When it comes to budgets, the best way to budget is whatever you'll stick to Look back at the past few months of spending to understand what your spending is in different categories Assess what you are spending on Make a plan for the upcoming month Look retroactively at your month to make adjustments for the next month Build your savings goal into your budget as if it is a bill Give yourself grace -- it's not all or nothing. Building good habits is better than nothing. Emergency savings: 3-6 months in a high yield savings account Savings vs Debt: List all your debts, lined up by interest rate If you have higher interest rates, pay down debt while putting a little money into savings Investing: fund your future self via an IRA and an employer sponsored retirement account (such as a 401k) When investing, think about: Minimizing costs Diversifying what industries and companies you invest in The level of risk you can take (the closer to retirement, the more conservative you want to be) Top Tips for Gaining Control over Your Finances Create a budget and be in control of it Have an inventory of your debt and bills Invest early and often Book recommendations:  Smart Women Finish Rich by David Bach Rich Dad Poor Dad by Robert Kiyosaki Resources: Where to find Brittan Leiser: Instagram: @financially.savviher Website: https://financiallysavviher.com/ 

We welcome back Melissa Farran, a board certified and licensed Five-Element Acupuncturist, to dive deep into the summer element of Fire for this episode. She explains how the element shows up in people, how to know when it's in and out of balance and how to bring it back into balance. Melissa shares simple and practical tips on how to enjoy and stay healthy during the summer.  In the “You Want Me To Do What??” section, Shanna highlights the importance of listening to what your body craves, whether it be food, exercise, rest or time outdoors. Nicole talks about how the conversation with Melissa helped her better understand the advice she's been getting from her Traditional Chinese Medicine Acupuncturist. Episode Recap: Interview with Melissa Farran - 1:38, “You Want Me To Do What??” section - 49:24   Highlights: The five elements of Chinese medicine/acupuncture: Water (element for winter) Wood (element for spring) Fire (element for summer) Earth (element for late summer/harvest season) Metal (element for fall) All elements found in nature can be found in people Fire shows up in someone as: Color - red or ashy, especially next to the eyes Sound - laughter Odor - burnt smell Emotion - joy or lack of joy Taste - bitter The fire element can be out of balance by being too little or too much Fire relates to circulation Always cold - might mean your fire element is out of balance, too little fire Communication is part of the fire element: It's important to share your thoughts and feelings, especially with family and friends It's important to be witnessed and to witness others Anxiety, depression and trouble sleeping can be associated with the fire element being out of balance within someone Balancing the fire element: Using boundaries Finding things to do that are social Hydrating - drink plenty of water, especially during summer Eating cooling foods, such as melon, dark leafy greens, green tea, cucumber Eating lighter foods Eating bitter foods (dark chocolate, coffee, asparagus, citrus foods) and blood building foods (ginseng, beets, berries, cherries) Rising with the sun, getting outside, and being active Going for a walk with a friend Spending time by or in the water Getting outside and being barefoot Top 3 Tips for Staying Healthy During the Summer: Exercise Get outside and connect with friends Stay hydrated and eat cooling foods Resources: Where to find Melissa Farran: Instagram: @melissafarran Website: https://www.melissafarran.com/ Five-Element Acupuncture episode with Melissa Farran: https://www.nobswellnesspodcast.com/episode-58

If you've been confused about why or how to use crystals (or gemstones), we are breaking it all down in this episode. We learn from Pam and Andy, the spiritual artists and creators behind The Indigo Sanctuary, all about gemstones. They give us a beginner's course in the history behind using crystals in spiritual and healing practices, some of the common gemstones that are sought after for their energetics, and ways to incorporate them in your well-being practices. Pam and Andy also detail out why and how to cleanse and recharge crystals. And they provide plenty of tips for beginners. In the “You Want Me To Do What??” section, Nicole shares her excitement for adding gemstones as another tool in her well-being toolkit. Episode Recap: Interview with Pam & Andy - 2:15, “You Want Me To Do What??” section - 47:03 Highlights: Common gemstones that are sought after for their Smoky Quartz/Bloodstone/Red Jasper – rooting/grounding stones to help with dispelling negative energy Rose Quartz – the “love” stone; helps you connect to a higher power Clear Quartz – amplifies energy Lepidolite – high lithium content; calming Selenite – good for clearing energy Bandit onyx – good for grounding and courage You can strengthen your intuition with crystals When you hold a crystal, do a few moments of deep breathing to connect into the energy of the crystal Gemstones sense, absorb and transmit energy Tips for using crystals:  Hold it in your hand and say an affirmation  Wearing it in jewelry Make sure to clear the energy of the crystals – if it is in jewelry, clear the energy after each wear You can also use the chakra system to figure out a stone that will support where you need to balance your chakras Clearing energy of your gemstones: If you bring a new gemstone into your life, you should clear it as soon as possible Cleanse & recharge gemstones through sound (think Tibetan singing bowls), putting crystal where they are exposed to light of the full moon or new moon OR sunlight, put in the earth for 24 hours, sea salt bath, and selenite Top Tips for Incorporating Gemstones in Your Life: Cleanse and recharge your gemstones after getting them Pick a few gemstones to start – for sure start with a grounding crystal – and stick with those to start to build the practice Set an affirmation for each crystal Breath deeply when first starting to use the crystal Go out into nature and find your own gemstones Resources: Where to find Pam & Andy: Website: www.theindigosanctuary.com Instagram: @theindigosanctuary YouTube: https://youtu.be/29YAkVB1ddg   https://youtu.be/p3QszwCvwjg Email: theindigosanctuary@gmail.com The Book of Stones by Robert Simmons and Naisha Ahsian

“You need to promote health if you want to be well.” - Esosa Edosomwan No matter how hard we may fight it or try to ignore it, aging is going to happen. But that doesn't mean that we can't feel great and look younger than we are while we age. In this episode, we talk with Certified Nutrition Specialist and Behavioral Coach Esosa Edosomwan all about agelessness, a term she uses to describe the process of aging in a healthy way that transcends the idea of anti-aging. Esosa shares the truly holistic approach she takes towards health and well-being and how she guides her clients on finding the routines and rituals that support their health and wellness. We also talk about how resilience factors into your health and longevity. In the “You Want Me To Do What??” section, Nicole and Shanna discuss the idea Esosa introduced of having a lifestyle that supports less stress on the body rather than managing stress, which is what so many of us practice. They also talk about the fact that you can reduce toxins in your life, but there is no way to avoid them so you definitely need to support elimination in the body. Episode Recap: Interview with Esosa Edosomwan - 2:42, “You Want Me To Do What??” section - 49:51 Highlights: Agelessness is not about anti-aging Factors affecting aging: Diet Elimination Lifestyle The key to agelessness is finding routines and rituals that support your health and wellness Slow aging by eliminating toxins and creating healthy daily habits The body naturally detoxifies so it's important to support the body's ability to eliminate efficiently Find a diet and lifestyle that supports less stress on the body Bioindividuality is king -- know yourself and don't rely on google to find the right diet, exercise, and lifestyle that suits you Lifestyle can trump your genes Resilience - how fast your body is equipped to bounce back Building resilience goes back to your daily habits Esosa's Top 3 Tips for Agelessness: Find what diet works for your body and stick with it Move your body regularly Reduce your stress Resources: Where to find Esosa Edosomwan: Website: https://www.therawgirl.com/  Instagram: @therawgirl Staying Ageless University: https://www.stayingagelessuniversity.com/ Podcast: Staying Ageless

Would you believe us if we told you that you could do a complete yoga practice, including mantra, meditation, movement, and breathwork, in three minutes? That's one of the benefits of Kundalini Yoga that we learn about (and so much more) in our discussion with Kundalini yoga teacher, Shakti Sita. Shakti Sita helps lay a solid foundation for understanding Kundalini Yoga - where the tradition comes from, what to expect in a class, how you can practice it on your own, what the benefits are, and why you might want to try it. She shares how she found Kundalini Yoga (or how it found her) after suffering from chronic Epstein Barr and debilitating fatigue and anxiety. We also talk about living an authentic life. In the “You Want Me To Do What??” section, Shanna shares about taking a Kundalini Yoga class with Shakti Sita and why she recommends everyone give it a try.  Episode Recap: Interview with Shakti Sita - 2:17, “You Want Me To Do What??” section - 1:00:29 Highlights: Everyone has Kundalini energy -- it is your innate power that is stored at the base of your spine that naturally rises throughout your lifetime It's challenging to become a new person, but there is a high cost to not becoming a new person...so just become a new person Kundalini Yoga is the head of all the yogas and a complete system of yoga Almost every kriya (practice) includes four things: Mantra Meditation Yoga Breathwork Kundalini Yoga works all 10 bodies: Soul Negative mind Positive mind Neutral mind Physical Arc line Aura Pranic Subtle Radiant A complete Kundalini kriya can be completed in 3 minutes Kundalini yoga classes can be 60-90 minutes long, consisting of: Lecture Mantra: a mantra to tune in and protection mantra(s) Kriya Gong relaxation Meditation Kundalini Yoga helps to strengthen the nervous system Research on Kirtan Kriya shows that it helps improve individuals experiencing cognitive decline, including Alzheimer's and Parkinson's patients Shakti Sita's Top 3 Tips for Living an Authentic Life: Set the intention that you are willing and wanting to change Pray and look for mentors and teachers for the path you are on Recommit daily to your own bravery and choice Resources: Where to find Shakti Sita Kaur: Website: https://thepallas.com/  Instagram: @shakti_sita_ YouTube: The Pallas x Shakti Sita Fist of Anger kriya: https://youtu.be/wKoF2ktHsBE White Sun mantra music: https://www.whitesun.com/ Kundalini yoga tune in mantra: https://youtu.be/7b3uFK01-u4 Sarbang Dande kriya: https://youtu.be/SkqrjU0ku2Y Yogi Bhajan Library of Teachings: https://www.libraryofteachings.com/ Research on Kirtan Kriya: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540331/

Feng Shui is more than just about designing your home. It's a manifesting method that uses both tangible and energetic elements that can help you create the life you deserve. In this episode, we learn the foundational principles of feng shui and how to apply them from Kristina Hollinger, a certified feng shui consultant. Kristina explains her three step process and gives lots of other applicable tips for trying out feng shui in your life and home. In the “You Want Me To Do What??” section, Shanna talks about initially feeling overwhelmed with the feng shui principles, but how she broke it down to her two favorite concepts: energy clearing and decluttering with intention. Nicole shares about trying out the red arrow wealth adjustment, and the things that manifested shortly after her trying it out. Episode Recap: Interview with Kristina Hollinger - 1:24, “You Want Me To Do What??” section - 48.17 Highlights: Feng Shui is a tangible way to tackle life's problems Feng Shui has transcendental cures and mundane cures: Transcendental: things you can do in your space to change the energy to align with your desires Mundane: physical things you do in your home that are visible No matter what school of feng shui you follow, it's all about your intentions First start with the bagua map, a nine square grid that divides your home into the nine areas of your life Start with your front door because that is where opportunities, prosperity and abundance enters your home The bagua map can be applied to any space, not just your home The five elements in feng shui are wood, water, fire, earth and metal Decluttering and cleaning is a fundamental step in feng shui Space clearing with sound and/or sacred plants (ie. sage, palo santo) helps move stagnant energy Declutter tips: Move or get rid of 27 things Put clothes that you *might* want to get rid of in a bag and off to the side for 2-3 weeks, then get rid of them if you don't use them If you are struggling with letting go of certain items, think of what the story is behind the items to see if that helps you with letting them go When you say no to something, you are opening up to other possibilities Your home is an affirmation of the life you desire Feng Shui is a continual practice; as your life changes, you can make changes to your environment Kristina's top 3 feng shui tips: Get familiar with the bagua map Apply the elements Clean with intention Resources: Where to find Kristina Hollinger: Website: https://kristinahollinger.com/ Instagram: @kristina.hollinger Teaching from the Heart with Feng Shui by Kristina Hollinger

If you’ve been confused by the Law of Attraction or still don’t totally understand how manifesting works, you’ll want to listen to this! If you’re skeptical that you can actually manifest what you want or that being positive impacts what you have (or don’t have) in your life, then you absolutely need to hear this! In this episode, we learn from Christy Whitman, Law of Attraction expert and New York Times bestselling author, about the importance of understanding and mastering your energy. Christy details out very simple, yet powerful, things we can all do to manifest the life we desire by working on our energy. We also learn about Christy’s new book, The Desire Factor. And we hear a little about the Quantum Council, a group of light beings that Christy channels. In the “You Want Me To Do What??” section, Shanna and Nicole discuss what they learned from Christy that they have already been able to put into practice in their own lives and how that has affected their understanding of manifestation.  Episode Recap: Interview with Christy Whitman - 2:05, “You Want Me To Do What??” section - 57:35 Highlights: The Law of Attraction is a universal law dictating that what you send out energetically is what you will get back All energy carries a vibration that attracts other energy with the same vibration High vibrational energy examples: joy, love, gratitude, abundance, success Low vibrational energy examples: sadness, doubt, frustration, anger, disappointment, lack The contrast of what we don’t want will give us awareness of what we do want. The key is not to get stuck in what we don’t want When you feel stuck or that there is resistance to feeling into a high vibrational energy, that is split energy Split energy comes from past conditioning and trauma Having the awareness of split energy allows you to work on releasing it Our consciousness is made up of five aspects: our words, thoughts, emotions, actions, and perspectives Be aware of the energy behind the five aspects of your consciousness as that affects what you attract to you How you respond to something has to do with you and not the stimuli It takes 90 seconds to process an emotion if you know how to sit with it and release it rather than creating a story around the emotion/why you are feeling the emotion The release of the emotion is the important part of being able to respond rather than react to emotional triggers Feel the emotion, process the emotion, and bring a different emotion/energy Desires are growth and help us become more of who we are We create from our beliefs Christy’s Top 3 Tips for Mastering Your Energy: Watch your words: our words are creative and the easiest place to start Ask yourself 3 questions: What do you want? Why do you want it? How do you want to feel? Understand that everything is energy Resources: Where to find Christy Whitman: Website: https://www.christywhitman.com/ Instagram:  @christywhitman1 The Desire Factor: https://thedesirefactor.com/ “Watch Your Words” - Free 30-day Program: https://www.watchyourwords.com/

Self-care isn’t selfish. In fact, it is the very thing that can give you more energy and more passion for being able to do more and give more. This episode is all about self-care and improving your well-being so you can see the ripple effects in your life. We talk with Bret Gornick and Jason Loebig of Live Better as they share their personal stories of discovering the importance of self-care and how they now help others do the same in their lives. We also talk about decision fatigue and how you can decrease that through self-care and systems.  And if you learn nothing else from this podcast, take Jason and Bret’s recommendation to try Lion’s Mane! In the “You Want Me To Do What??” section, Nicole shares her recommendations for scheduling in time for daily self-care and for checking in with yourself to ensure you are taking care of yourself and your energy levels throughout the day. And Shanna talks about a decision detox method that she has been trying that was recommended by Marie Forleo. Episode Recap: Interview with Bret and Jason - 1:46, “You Want Me To Do What??” section - 49:40 Highlights: Improving your health and well-being gives you more energy which then gives you more passion for other areas of your life Self-care has to be about something more than how you look You take care of yourself so you can give more to everyone else Decision fatigue refers to how you can feel worn out or find it difficult to make optimal decisions after being faced with making too many decisions Decrease decision fatigue with: Self-care Systems that decrease the amount of decisions you need to make such as prepping your meals for the week, choosing your outfits for the week, and using a calendar to keep track of and remind you of your appointments Top 3 Tips to Live Better: Focus on your “Why” and believe in it with purpose Surround yourself with like-minded people that share your values and will push you It’s never over; you always can improve yourself and your situation Resources: Where to find Bret and Jason: Website: https://www.livebetterco.org/  Instagram:  @livebetterco Retreats: www.livebetterretreats.com The Four Agreements by don Miguel Ruiz: https://www.miguelruiz.com/the-four-agreements  Decision Detox: https://www.marieforleo.com/2015/12/decision-detox/

Each year 60 to 70 million people in the U.S. suffer from digestive issues with IBS ranking as one of the top diagnoses. But what exactly is irritable bowel syndrome and how is it linked to SIBO and leaky gut syndrome? We get into all of this and more in this episode with Phoebe Lapine. Phoebe tells us about her journey to reclaim her health after being diagnosed with Hashimoto’s and then having to do it all over again when she started to suffer from SIBO. She breaks down SIBO and the related gut health issues into an easy to understand primer on the topic while sharing some great tips on healing from SIBO as well as preventing gut health issues. We also talk about her new book, SIBO Made Simple. In the “You Want Me To Do What??” section, Nicole talks about a recent experience with antibiotics that completely wiped out her gut microbiome and caused her major stomach issues for several weeks. Episode Recap: Interview with Phoebe Lapine - 1:59, “You Want Me To Do What??” section - 43:36 Highlights: Gut health used to refer to the good flora in your large intestine IBS (irritable bowel syndrome) - research shows that a majority of IBS cases caused by SIBO SIBO (small intestine bacterial overgrowth) - too much bacteria too far up in your small intestine Leaky gut (intestinal permeability) - bacteria eats through the mucus barrier of your intestinal tight junctions, which can cause inflammation and potentially an autoimmune disease Risk factors for SIBO fall under three categories: biochemical abnormalities, migrating motor complex abnormalities, and structural abnormalities Biochemical abnormalities that can put you at risk for SIBO: Low stomach acid Immuno-compromised Missing gallbladder/no bile salts Low pancreatic enzymes Migrating motor complex - propulsive movement that kicks in during periods of fasting (after 90 minutes) and sweeps undigested material through the small intestine Risk factors affecting migrating motor complex: Stress Snacking Hashimoto’s/other autoimmune diseases Food poisoning Structural issues that are risk factors for SIBO: Anything pressing or bearing down on intestines Kink in your intestines, abdominal tumor, prior abdominal surgery that didn’t heal right If you think you have SIBO/gut issues, start by spending a week: Start with your diet and noticing what bothers you Chewing your food thoroughly Not snacking, leaving 4 hours between meals for digestion Cook or puree foods that might irritate you Try a low FODMAP diet You can heal from gut health issues, but you need to drill down to your root causes, treat and then repair Top 3 Tips for Supporting Your Gut Health: Chew your food thoroughly Stomach acid is important -- support that Avoid chemicals and antibiotics as much as possible AND get dirty by touching/spending time in nature Resources: Where to find Phoebe Lapine: Website: https://feedmephoebe.com/ Instagram:  @phoebelapine   SIBO Made Simple The Wellness Project  

There are many ways to work with sound for healing, and we get deeper into the science of sound and how it can be used for healing. We talk with David Khan, a sound healing expert with a background in both music and science, to understand the process of unsticking stuck emotions through different frequencies. David explains how vibro-acoustical sounds, vibro-neurological sounds, and brainwave entrainment all come into play in this modality. He also shares some simple, straightforward tips on using and playing with sound to realign with your true self. In the “You Want Me To Do What??” section, Nicole tells about her interesting experience while using one of David’s soundscapes. And Shanna talks about how she listened to the soundscape in a few different instances to maximize the effects. Episode Recap: Interview with David Khan - 2:10, “You Want Me To Do What??” section - 53:28 Highlights: We experience reality as a blend of our internal and external environments Sound was used in ancient times for healing Audio Neural Stimulation is the frequency following response where the dominant frequency of the brain starts to follow an external source, like a drum or a beat Vibro-Acoustical Sounds - can break up the emotional tension (energy) in the body Vibro-Neurological Sounds - can bring your body into the theta brainwave state, which can help retrain the brain to relax Brainwave Entrainment - allows the brain to move into deeper brainwave states and retrains the brain to move through the different brainwave states Sound healing can  help remove the chronic stress that you carry Self-healing equals frequency plus intention Flow state equals sufficient technique plus sufficient relaxation Sound healing can help with: Allowing you to get out of your own way Letting go of the grief you carry Feeling more rested and getting better sleep Top 3 Tips for Better Attuning to Yourself: Begin the process of making humming and guttural noises on a daily basis Shaking the body/bouncing and letting sound come out of the body Returning to nature and listen to the sounds Resources: Where to find David Khan: Website: www.thebladeandchalice.com Podcast:  https://www.buzzsprout.com/1167215 Facebook:  https://www.facebook.com/thebladeandchalice Special soundscape giveaway for listeners of NoBS Wellness Podcast: https://www.thebladeandchalice.com/nobs

It seems like we are constantly becoming more reliant on technology, but what does that mean for our health and well-being? This episode is all about understanding tech toxins and how to approach technology in a healthy, safe, and mindful way. We talk with August Brice, Tech Wellness Advocate and founder of TechWellness.com, about some of the not so healthy ways that technology impacts our lives and what we can do about it. August has spent over 25 years of research and discovery on this topic and makes living mindful in a digital world approachable. You don’t need to completely give up technology to thrive mentally, emotionally and physically! In the “You Want Me To Do What??” section, Nicole and Shanna talk about how they were intimidated by this topic at first, but felt so much more educated and empowered after talking with August. Nicole shares about how she has taken steps to limit her EMF exposure. And Shanna highlights an additional tech toxin that she thinks people should be aware of: sitting too long and using poor posture, especially when on your smartphone. Episode Recap: Interview with August Brice - 2:07 , “You Want Me To Do What??” section - 48:35 Highlights: Tech Toxins: Addiction EMF Radiation and Bluelight Privacy Stealers There are over 2,000 peer reviewed studies that show a link between EMF radiation and certain health issues such as infertility and cancer Exposure to too much blue light and blue light at the wrong time of day can reduce your melatonin levels Blue light blocking glasses work to a degree depending on the color of the lenses and what they are coated with To help with eye strain, make sure to look away and into the distance from screens, especially if you are spending a lot of time looking at screens EMF Radiation reduction tips: Reduce your proximity to EMF Radiation For your phone, try to be at least 3 feet away when not using it For wifi, try to be at least 40 feet away Turn off your wifi at night You can put your wifi in a Faraday cage Tips for being more mindful of your tech addiction: Include an unplug period each day Be aware of how much you are drawn to your phone, especially when you are away from it Privacy Stealers: Every step you take online is tracked if you allow the default privacy settings If the product is free, then you are the product Use a VPN (virtual private network) when online to help protect your privacy August recommends Proton VPN Top 3 Tips for Being Mindful with Technology: Take a daily unplug for perspective. EMF Radiation is very real. Distance is your friend when it comes to EMF Radiation, not shields. Don’t accept the default for privacy settings. Review the settings before accepting them. Resources: Where to find August Brice/Tech Wellness: Instagram: @techwellness Facebook: Tech Wellness Website: www.techwellness.com Information on “text neck” that Shanna references: https://lytyoga.com/blog/the-truth-about-text-neck/ The Social Dilemma 

In this special solo episode, Nicole and Shanna reflect on the resiliency that they have each cultivated by building more awareness of how they coped during difficult times in their lives. They each share about the tools that have helped them when they are struggling as well as the awareness of the physical and mental signs that they need to turn to their resilience toolkit. Using the pandemic as a general frame and prompts posed by an email they received from the Ten Percent Happier podcast, Shanna and Nicole dive into how they feel in their bodies, hearts, and minds when they are going through challenging life events. They also discuss what they do to feel better during this process.  Highlights: Prompts used to reflect on resilience from Ten Percent Happier: Check in with your body. What physical feelings are predominant? Can you try tuning into those feelings, whether they’re pleasant or not, and noticing them, like a witness? Can you remember how the body felt at different times during the past year, both high and low? Take a moment to remember and re-embody those times. And then: what tools or techniques were helpful to you? Move to the level of the heart. What were some of the most difficult moments of the past year, and how did you get through them? And then, as before: what were the resources, inner and outer, that helped you get through? And then, to the mind. See if you can remember how your mind felt at moments of resilience, openness, or sheer endurance. What did the mind feel like when it was brave, or loving, or fierce? Re-inhabiting these mental states can help the mind become more familiar with them. Look at the transpersonal and interpersonal. Who and what really mattered to you over the pandemic? Which friends showed up, and which ones disappeared? What gave you purpose? What was hard to give up, and what was surprisingly easy? Take time to catalog what helped you through difficult times so you can revisit in the future Shanna’s Top Reflections: Everything is interconnected so fill your resilience toolkit with tools targeted at mind, body and heart Running (and similar activities) can help you learn how to be comfortable with the uncomfortable Notice if there are times in your life when you withdraw and connect with what those reasons are Explore things you are curious about as curiosity can help you through the malaise Nicole’s Top Reflections: Listen to your body and what it’s trying to tell you (hint: physical pain or discomfort may not always indicate a physical problem -- it may be emotionally triggered) Make sure to constantly check in with yourself Have a list of the things that help make you feel better Schedule time to take care of yourself

If you’re looking for some advice on how to take your time management skills to the next level, look no further than this episode. We talk with Life Coach, Keysha Milana, all about planning, setting goals, and managing our time to be productive and take care of ourselves. She tells us about the idea of procrastinating on purpose as well as the importance of incorporating fun into our everyday lives. In the “You Want Me To Do What??” section, Nicole explains why she loves the idea of using procrastination as part of time management, especially as it turns something that is typically seen as a negative into a positive tool. Shanna talks about how procrastinating on purpose has helped her when she has felt overwhelmed. Episode Recap: Interview with Keysha Milana - 2:12 , “You Want Me To Do What??” section - 44:35 Highlights: Life Coaching is focused on helping someone maximize their full potential and reach their desired results. This can be done in a variety of areas of life such as money, career, spirituality, health, etc. When planning as part of time management, make sure to look back and assess what went well or poorly, and what you can do more of or do differently. Example questions to ask yourself when reviewing your past week: Did you have too much on your plate? Did you take time for self-care? Did you get to a point of burnout from trying to do too much? You need to include fun stuff in your week, not just work and personal to do’s. Tips for including fun in your calendar: Try something new to keep your day-to-day fresh and fun Plan time in your calendar for fun and self-care Make fun and self-care a consistent part of your routine Make your goals positive For setting realistic goals, be aware of where you are right now, what is your timeframe, and what does that mean you need to do in that timeframe to get there. Procrastinating on Purpose Questions: Can you automate the task? Can you delegate the task? Do you have to do the task now? If you need to do a task, then prioritize when you do that task based on “due date.” Top Self-Care Tips: Schedule self-care into your day Be intentional with your self-care Figure out what you do for self-care that is free to do Do different types of self-care to focus on the different aspects of your health Resources: Where to find Keysha Milana: Instagram: @keyshamilana Website: www.keyshamilana.com Email: keyshamilana@gmail.com

Dance/Movement Therapy is a psychotherapy technique that uses movement to improve an individual’s health and well-being by allowing the patient to bring awareness to the body and the effects that mental, emotional and social factors have on the physical experiences in the body. Don’t be fooled by the name, though. Dance Therapy is not about large, expressive movements or learning a dance routine as we find out from our expert and Board Certified - Dance/Movement Therapist, Jessica Knochel. In this episode, Jessica helps us to understand what Dance Therapy is, how it is helpful to individuals, and how it may be a better option for those not interested in traditional “talk therapy.” She walks us through what someone will experience in a session as she works with Nicole on her recurring shoulder pain during the interview. In the “You Want Me To Do What??” section, Nicole and Shanna talk about their misconceptions about Dance Therapy and what they appreciate about the subtlety of the modality. Nicole gives more insight into her mini-session with Jessica from the interview and how that felt in her body. Episode Recap: Interview with Jessica Knochel - 1:32 , “You Want Me To Do What??” section - 45:42   Highlights: Dance/Movement Therapy does not look like the traditional idea of dance or movement. For example, stillness is very much part of the process. A Dance/Movement Therapist is trained to use their body as the instrument to attune, witness and reflect what is coming up for the patient in the session. Dance Therapy helps a patient feel seen without needing to have the exact words to describe what they are thinking or experiencing. Dance Therapy is the container for the patient’s process of being present in their body and being aware of what is coming up/expressing in their body. Jessica finds that a majority of her patients have come to Dance/Movement Therapy when they are tired with the coping mechanisms that their bodies have relied on. Dance Therapists use words and questions to help inform the patient as to how they are feeling/getting into their body. Mirroring is a Dance Therapy technique. Name It to Tame It -- bring awareness to what’s going on to reduce the fear/tension around it. A Dance Therapist figures out how to create a safe space for the patient so the patient can feel safe to get into their bodies and feel safe in their bodies. It’s more socially acceptable to be in our heads and overthink than it is to trust what our bodies are telling us. Resources: Where to find Jessica Knochel: Instagram: @matriarchymovement

The supplement industry is a $40 billion dollar industry in the U.S. with very limited regulations. On top of that, supplements seemed to be advertised at every turn, but how many of us really understand why we need supplements and which ones to take? We get into all of this and more in this episode with Courtney Bursich. Courtney is an AADP Board Certified health coach and Functional Diagnostic Nutrition Practitioner who has worked with clients for many years now on understanding their body and what supplement protocols they need. She talks with us about when supplements are appropriate to take, what to look for when buying supplements, and how to determine where to start with supplements. This is a great episode for anyone who is curious about supplements, but also intimidated. In the “You Want Me To Do What??” section, Nicole and Shanna share about their experience over time with supplements and how they’ve honed in on what to take by doing in depth testing with their doctors. They also talk about the importance of using supplements to fill the gaps of what you may not be getting from what you eat. Episode Recap: Interview with Courtney Bursich - 1:34 , “You Want Me To Do What??” section - 47:27 Highlights: Courtney’s advice on starting your wellness journey: start small, start somewhere Supplements on the market today have limited regulation and wide variety of quality Supplements should aid what you are already doing in the kitchen; you should be getting a lot of nutrients from your foods Over-farming can deplete the nutrients in the soil which means less nutrient dense foods Toxins in the body can also deplete some of your nutrient reserves Use supplements to fill the gaps where you aren’t getting enough Some estimates show that 80% of people are Vitamin D deficient Courtney started her own supplement line to have a quality product on the market that she could feel confident recommending. As part of that, Courtney and her team ensure that the supplements: Use real, whole food sources for their ingredients Test the ingredients for identity, purity, and potency Test for heavy metals, microtoxins, and mold spores to eliminate them Minimal processing to maximize potency When looking at buying supplements, do the research into the companies selling them: What are the company’s values? What is the company’s vetting process? Does the company share the products’ certificates of analysis (COA’s)? You can work with a professional to do functional testing to determine deficiencies in your body. Courtney’s Top Three Tips for Starting to Use Supplements: Take inventory of what you have and why you bought it. Do a purge of the supplements if the ingredients are questionable, the product is out of date, or you don’t know what it’s supposed to help you with Write down some of the things that your body is telling you and talk with a trained professional regarding what you’re experiencing and what supplements may help you Get involved in the process of knowing what you are buying Resources: Where to find Courtney Bursich: Instagram: @organic_blondie Website: https://www.organicblondielife.com Where to find Plant Rx: Instagram: @the.plantrx Website: https://www.plantrxshop.com/

“Everything you have and don’t have in your life comes down to your habits.” - Sandra Chuma This episode is all about habits, and our guest, Sandra Chuma, brilliantly shows the power of habits while breaking down how to realistically approach them. Sandra is an entrepreneur, speaker, coach, podcast host, and award-winning documentary filmmaker. She personally knows how important habits are and has supplemented this with training to become a certified habits coach. Sandra shares with us the science and psychology behind habits as well as simple tips and tools that anyone can employ to up-level their habits. In the “You Want Me To Do What??” section, Nicole and Shanna share their favorite tips that they learned from Sandra and how they’ve applied them in their lives. Episode Recap: Interview with Sandra Chuma - 2:17 , “You Want Me To Do What??” section - 51:16 Highlights: 50% of everything you do is habit-based Only 8% of people who set a goal achieve their goal, and the difference comes down to habits Habits are behaviors that we do repeatedly without conscious thought Behavior is anything we do and anything we think 3 Components of Behavior in relationship to Habits Motivation (how much or how little do we want to do the behavior) Ability (how hard or easy is it to do the behavior) Prompt (trigger to remind you to do the behavior) Celebrating yourself is crucial to creating habits The ABC’s of Habits Anchor (the prompt/trigger to remind you to do the habit) Behavior (make it easy to do the behavior that will form the habit) Celebrate You cannot reliably rely on motivation and willpower so you need to figure out “how can I make it as easy as possible to do the behavior/habit?” Start small to create success motivation, which makes you want to do the thing again How do you make the habit small enough so it doesn’t feel overwhelming? 5 minute rule to stopping procrastination: Set a timer for 5 minutes Do as much of the thing as you can that you are putting off At the end of 5 minutes, decide if you want to do more or you want to stop When you introduce a conscious thought into your habits, you are likely to fail 5 second rule for habits: When you are prompted to do a habit, count down 5-4-3-2-1 and then just do the thing The language of the subconscious mind is emotions You want to feel good about yourself and that will help you create the habit Ask yourself, “What are the habits that make me feel good about myself?” Breaking habits follows the same methodology as creating habits, but in making it harder to do the habit you want to break. You can also replace the habit you want to break with another habit. Top 3 Habit Tips: Start Small Celebrate Immediately - right when you do the habit Monitor your thoughts because thoughts are habits too Resources: Where to find Sandra Chuma: Instagram: @sandra.chuma Website: https://sandrachuma.com Facebook - https://www.facebook.com/mssandrachuma Worthy Instagram - https://www.instagram.com/iamworthy.co/ Worthy Facebook – https://www.facebook.com/worthybrand.co Worthy Website: https://iamworthy.co/

Essential oils aren’t just for aromatherapy use, but it can be a little intimidating on how to branch out and use them in other ways. Jodi Cohen, author of Essential Oils to Boost the Brain and Heal the Body, educates us on different safe uses of essential oils that can help your overall well-being. She talks through the ways our bodies may be out of balance and how essential oils can assist in bringing balance back. This episode is littered with practical advice on using essential oils to support your wellness journey. Jodi also shares details about her new book and why it became important for her to write it. (Spoiler alert: This book offers so much more than just essential oil recipes and uses for your health.) In the “You Want Me To Do What??” section, Nicole clarifies that she does in fact like baths when used for relaxation purposes, which means she may try out Jodi’s Epsom salt plus essential oils bath recommendation. Shanna and Nicole also talk about some of the ways they’ve incorporated essential oils into their lives beyond just aromatherapy. Episode Recap: Interview with Jodi Cohen - 1:59 , “You Want Me To Do What??” section - 49:45 Highlights: Jodi Cohen is the founder of Vibrant Blue Oils When using essential oils, it is important to use organic Jodi’s favorite essential oil recipe used to shift out of stress to calm: Clove essential oil, Lime essential oil, and Fractionated coconut oil Put a dab behind your ears on your mastoid bone When applying essential oils topically, you want to use a carrier oil: Use fractionated coconut oil for faster acting Use jojoba oil or castor oil for slow/time release of essential oil When diluting essential oils, start with one drop and see how you respond. Add drops one at a time and see how you respond. Five Root Causes for Why People are Out of Balance: Poor sleep Nervous system is constantly in fight, flight or freeze Circulation is challenged Low energy Immune system is under or over functioning Five Step Process for Healing: Sleep is the #1 priority Shift nervous system to a parasympathetic state (rest and digest) Deal with congestion in the lymphatic system, especially in the neck Energy to heal Immune system modulation Calm an anxiety or panic attack by smelling any essential oil or any citrus fruit in your left nostril while plugging your right nostril) Jodi’s Top Essential Oil Tips for Beginners: Trust your smell. If you like the smell, start with that essential oil.  Lemon essential oil gets sharpie off anything. Take an Epsom salt bath with this recipe: 2 cups Epsom salt, one cup baking soda, and 2-3 drops of lavender essential oil. Mix those ingredients together and then add to the bath. Research shows that rose essential oil turns off the olfactory receptors that smell fear. This means that smelling roses or rose essential oils can help to pull you out of the fear response. Resources: Where to find Jodi Cohen: Instagram: @vibrantblueoils Website: www.vibrantblueoils.com Email: info@vibrantblueoils.com Book: Essential Oils to Boost the Brain and Heal the Body Free chapter of the book: www.boostthebrainbook.com/gift

Research in epigenetics shows that traumatic experiences can be genetically transmitted. This means that we all carry trauma in our systems that we don’t even realize we have because we inherited from our ancestors rather than experiencing it ourselves. In this episode, Dr. Valerie Rein, psychologist and women’s mental health expert, talks with us about the “special” kind of ancestral trauma that all women share, Patriarchy Stress Disorder (PSD). We go deep into understanding PSD in our conversations: how Dr. Valerie discovered it, why it’s important to understand, how it impacts women, and how we can start healing from it. We also talk about the importance of understanding all the types of trauma that a person can experience and how trauma tools are beneficial to have in your toolkit. Dr. Valerie leaves us with an intriguing challenge -- shift your thinking from “how much can I tolerate?” to “How Good Can It Get?” In the “You Want Me To Do What??” section, Nicole and Shanna talk about their experience attending The Thriving Experience virtual retreat hosted by Dr. Valerie Rein. Nicole shares about her love for mind-body tools as she’s had past training in it through other trauma work that she has done. She also discusses how she loved the support from the group of 100+ attendees to the virtual retreat and the collective healing that comes from realizing that you’re not alone in dealing with trauma. Shanna explains how she initially struggled with the mind-body tools used throughout the retreat. As she explains, she already has a strong connection to the body, but her willingness to try the tools eventually allowed her to appreciate how they could, in fact, bring her into a deeper mind-body connection. Episode Recap: Interview with Dr. Valerie Rein - 2:25 , “You Want Me To Do What??” section - 52:05 Highlights: Trauma: any experience that made you feel unsafe (physically or emotionally) in the fullest authentic expression that led you to creating adaptations to keep you safe Trauma adaptations often include disconnecting from our bodies. For example: Sex: may find it difficult to orgasm or be fully connected to the physical pleasure Sleep: may find it hard to fall asleep, stay asleep or wake up refreshed Emotions: may not allow space to feel ALL your emotions (anger, joy, sadness, etc.) Numbing emotions through food, drink, streaming shows, social media scrolling, online shopping, etc. Trauma tools are the same regardless of the type of trauma you’ve experienced You don’t need to know the “story” behind the trauma adaptations you experience in order to shift them Epigenetics study referenced by Dr. Valerie Re-Power Tool: speaks to the nervous system in the language it understands (which isn’t thinking) Getting in touch with all your senses Feet on the ground, feel your breath, look around to take in everything in your physical surroundings, skin to skin touch (touching your arms, cheeks, hands, etc.) Other trauma healing tools can be found in Dr. Valerie’s book, Patriarchy Stress Disorder, and online at https://www.drvalerie.com/book Collective healing is the most successful for collective trauma like Patriarchy Stress Disorder Top Tips for Healing Trauma: Know that if you are human, you have trauma. And there is nothing wrong with you. Safety is needed to heal trauma Internal (in your nervous system) External (supportive community) Work with a qualified, trained professional to support your trauma healing Resources: Where to find Dr. Valerie Rein: Instagram: @drvalerierein Hashtag: #patriarchystressdisorder Website: www.drvalerie.com Book: Patriarchy Stress Disorder

Did you know that the air inside our homes can be more polluted than the outside air? And you don’t have to live in a home with a smoker for this to be true. In this enlightening conversation with Kelly Love, co-founder of Branch Basics, we learn about the toxins polluting our homes and affecting our health as well as ways to start making the shift to non-toxic living. Kelly shares a lot of useful information on the common household products that are wrecking the most toxic havoc in our homes, and you may be surprised to know that those are cleaning products and synthetic fragrances found in air fresheners and candles. Even more important, she gives us an easy guide into how you can move away from toxins without having to completely change your life overnight. Kelly also tells us the powerful stories behind why Branch Basics was created and how they can help you in your non-toxic journey through a plethora of info on their website and non-toxic cleaning products that they developed through rigorous research and testing. In the “You Want Me To Do What??” section, Shanna reviews the Branch Basics products and explains why they are such a simple, yet powerful step towards removing toxins from your lifestyle. Nicole talks about her plans to steadily incorporate more non-toxic things in her life by adding Branch Basics cleaning products, getting a clothes line, and maybe even composting. Episode Recap: Interview with Kelly Love - 2:18, “You Want Me To Do What??” section - 46:00   Highlights: Branch Basics has three co-founders who became passionate about clean, non-toxic living after having personal experiences with the effects of removing toxins from their lives and the their families lives: Marilee Nelson is a Board Certified Nutritionist, Certified Building-Biologist, and Building Materials Specialist. She showed the other two co-founders the benefits of clean living. Allison Evans is the niece of Marilee and experienced the healing benefits of clean living from her Aunt Marilee after suffering from debilitating illnesses. Kelly Love is friend’s with Allison and joined her at her Aunt Marilee’s during her summer of healing in college. Branch Basics was born of the desire to “get Marilee’s brain on the internet.” When it comes to common ailments like headaches, before grabbing for some aspirin, stop to ask yourself what you’ve been exposed to recently to see what may have triggered it. Start with the removal of harmful chemicals. Toss these toxins first: Pesticides Cleaning products that don’t have an ingredient list or have a caution warning Synthetic fragrances The word fragrance on an ingredient list looks innocent, but can have over 300 chemicals proven to be harmful to health. Tips for Moving Towards a Non-toxic Lifestyle: Non-negotiable - get rid of pesticides For cleaning products that aren’t non-toxic that you want to use, store them in an airtight sterilite container, preferable outside. If you are using cleaning products that aren’t non-toxic, only use them when you NEED them with good ventilation Air quality is impacted by chemicals in cleaning products even when they aren’t being used as the volatile and semi-volatile organic compounds are constantly emitting from the products. Get rid of air fresheners and candles with synthetic fragrances. If diffusing essential oils, get organic products that aren’t processed with solvents. Open the windows for at least 10 minutes every day to help with your indoor air quality. Put your phone on airplane mode and turn off your wifi every night. Mindset is important on this journey to non-toxic living. Don’t operate from being scared because that creates stress in the body, which isn’t healthy. Instead, focus on this as an opportunity to help improve the well-being of yourself and your family. Resources: Where to find Branch Basics: Instagram: @branchbasics Website: www.branchbasics.com 

You don’t need to have a ‘green thumb’ to take care of plants, especially if plants are part of your self care routine. As Niyya Tenee of The Bloom Journey says, “When you decide you want to keep a plant, you can keep a plant.” So what does plant care actually have to do with self care? This is what we dive into with our guest, Niyya. She walks us through her plant care journey, which started with her simply wanting plants even though she usually killed them. From her first few plants to the veritable in-home jungle she now basks in, we learn about how she’s found a connection with plants that goes beyond the ‘how-to’ tips of keeping plants alive. She describes how her plants are a “botanical mood ring” that help to remind her to take time for herself and take care of herself. While Niyya gives us some plant care tips, we spend most of the conversation getting to understand the deeper emotional benefits and personal growth you can experience by taking care of plants. In the “You Want Me To Do What??” section, Nicole shares about her love for gardening in the spring and summer and how that has become a big part of her “me-time.” She also talks about her takeaways from our conversation with Niyya and realizes that she wants to bring plants into home so she can have a year-round connection to nature through plant care. Shanna gives us insight into why she has a few indoor plants and why she’s wanting to move so that she can have more.  Episode Recap: Interview with Niyya Tenee - 2:07, “You Want Me To Do What??” section - 56:25 Highlights: Niyya decided to try taking care of plants because she wanted to make her home a sanctuary for herself and her kids. Plants “speak” to you through their appearance (eg. drooping leaves, yellowing or browning leaves, growth of new shoots).  One benefit Niyya describes is the comfort of consistency of plants within a constantly changing world. When you decide you want to keep a plant, you can keep a plant because you take the time to learn what each plant needs. When you care for something, you form a connection. This includes plants. Tips for Newbies to Plant Care: Sometimes plants die, and it’s not your fault. It’s ok to take the plunge without doing all the research before purchasing. Be kind to yourself through the process. Buy cheap plants when you are starting out. Join a plant community online -- plant people love to talk about plants and answer questions Niyya started her online presence known as @thebloomjourney to create a community and share joy through her love of plant care The motto for The Bloom Journey - Personal Growth Inspired by Plants Niyya shares plant care tips and helps troubleshoot plant issues Niyya spreads joy through her weekly “Tea with Plants” on Tuesdays with her alter ego London Lily Niyya shares the journeys and stories of others regularly on her platform, including on Wednesdays with “Self Care Through Plant Care.” Niyya’s Top Self Care Tips: Take time for yourself - whatever that looks like Forgive yourself for whatever you need to forgive yourself for Act like you believe in yourself, even if you don’t Resources: Where to find Niyya Tenee: Instagram: @thebloomjourney

Spoiler Alert: Dry needling is not acupuncture performed by Physical Therapists. Thanks to this conversation with Danielle Colvin, PT,DPT,OCS, we learn exactly what functional dry needling is, why and when it is used in physical therapy treatment, and what to expect as a patient. We also spend some time in understanding orthopedic physical therapy and how beneficial that can be for people, whether or not dry needling is used. Danielle finishes off the discussion by providing her top tips for staying healthy, active, and mobile in your body -- you definitely want to hear those. Episode Recap: Interview with Danielle Colvin - 1:59, “You Want Me To Do What??” section - 37:50 Highlights: An orthopedic physical therapist treats conditions and issues relating to muscles, bones, ligaments, tendons, connective tissues, and nerves Functional dry needling is a non-pharmacological intervention used to reduce inflammation and increase function Dry needling evolved from examining outcomes from injection-based procedures commonly used for reducing pain. Research showed that the needle itself created the change in the body, not the fluid being injected. Needles used in dry needling is a monofilament needle meaning that it is much thinner than a hypodermic needle (the needles used for injections) Dry needling is typically done in addition to other physical therapy treatments Needles go in deeper than acupuncture needles as they are going into the muscle belly and fibers The physical therapist is always watching how the body is responding to the needles so they are not going to leave needles in long  Needles vary in length from 30mm to 130mm, depending on what the treatment is targeting Becoming certified to do dry needling requires continuing education coursework that is offered in three levels Danielle’s Top 3 Tips for Staying Active & Healthy: Prevent injury through: Hydration Sleep Warm-up/Cool downs with workouts Engaging the core/doing core work prior to a workout Don’t ignore dysfunction in how you move Respect your pain - treat it, manage it, and don’t think yourself into more pain by stressing about it Resources: Where to find more information on Physical Therapy & Dry Needling: Physical Therapy: https://www.choosept.com/ Dry Needling: https://www.choosept.com/dryneedling  Danielle Colvin’s email: dcolvin@myhorizonhealth.org

In this special solo episode, Nicole and Shanna talk about their love for sugar, why Shanna decided she needed to go on a sugar detox, and what really is so bad about consuming so much added sugar. We also hear a clip that didn’t make it into Episode 49: Eating for a Longer, Healthier Life, in which Jennifer Maynard shares some of the science behind sugar addiction and how to cut out added sugars from your diet. (Spoiler alert: this conversation with Jennifer Maynard kick-started Shanna’s interest in wanting to do a sugar detox.) We also hear from Nicole as to why she didn’t join in on the sugar detox, but how she has been made more aware of the added sugars in what she and her kids eat. Shanna gives some insight into what to expect if you do a sugar detox and her top tips to prepare you for one. Highlights: Studies have shown that sugar addiction resembles opiate addiction Studies have also shown that rats prefer sugar over cocaine, even for those rats dependent on cocaine Sugar in fruit acts differently in the body than added sugar because of the other dietary components of fruit (fiber, flavenols, antioxidants, etc.) Besides negative consequences of obesity, type 2 diabetes, heart disease, and stroke, overconsumption of added sugar can affect your memory and cause other cognitive impairments Refined sugar is also known to cause inflammation in the body. Chronic inflammation is the cause of disease Things like maple syrup, honey, coconut sugar, and other “healthy” sugars, are only marginally better for you than refined sugar and high fructose corn syrup when considering the effect it has on your body. Jennifer Maynard highlights the following points: Sugar is 6-8 times more addictive than cocaine It takes 3 weeks for you to kick sugar cravings If you crave sugar, try drinking a big glass of water before eating a sweet treat Don’t eat dessert before dinner. Eat a meal and let it settle before having dessert as you often may not want it. Shanna’s Top 3 Tips for Those Looking to Do a Sugar Detox: Do a 30 day detox to get over physical cravings, gain awareness around all the foods that contain added sugars, and find new recipes and foods that you like that avoid added sugars. Get rid of all the processed foods with added sugars from your house before starting the detox. Have drinks on hand that you like that do not have added sugars, natural sweeteners or artificial sweeteners in them. Resources: Sugar research and studies: https://www.bioscience.org/2018/v23/af/4704/fulltext.htm Jennifer Maynard’s company: https://nutritionforlongevity.com/

Most of us have plans and a vision of what we want the major facets of our lives to be, including our careers, our families, and our financial futures (hello early retirement!). But do you have a wellness vision? We talk with Renee Coakley, certified health coach and entrepreneur, about what a wellness vision is and why that’s so important to your health and your all-around lifestyle. In breaking that down, she guides us through how practicality and routine are key factors to focus on when it comes to well-being. Renee also shares the concept of making everyday wellness a luxurious experience, which includes what we drink. Her eBook, “Sips for the Soul,” is a fantastic place to start if you want to bring a little luxury into your life with holistic drink recipes. In the “You Want Me To Do What??” section, Nicole and Shanna talk about how fun the idea of a wellness vision is and that wellness can be fun. Shanna shares about her experience going through a year-long health coaching certification and how that has shaped the importance of wellness in her life. Finally, Nicole and Shanna highlight the well-being tips that they learned from Renee and will be incorporating in their lives. Episode Recap: Interview with Renee Coakley - 2:10, “You Want Me To Do What??” section - 45:45 Highlights: A holistic health coach is someone that works with you on your well-being through your lifestyle, from nutrition to your movement practices to your relationships and beyond. Wellness and health is seen as the sum of all of your parts not just what you eat or how much you exercise. Both Renee and Shanna completed their health coaching training and certification through the Institute of Integrative Nutrition With her coaching clients, Renee focuses on: Creating a wellness vision Taking an anti-diet approach to eating Finding what is practical in each individual’s life when it comes to achieving their wellness vision What is a wellness vision? Consider: What do you see and desire for yourself How do you want to take care of yourself? How do you want to obtain well-being in your life? Why is wellness important to you? When taking a practical approach: What is realistic? What is your focus? (Don’t try to do everything) What are your barriers and how can you remove them? To create a routine surrounding wellness, find ways to make it easier to commit to the new habit and start small with what you will do and build from there. Renee’s Top Three Wellness Tips: Take your vitamins (if you don’t know what supplements you need, go to your doctor to get your blood tests done to find out what you need) Drink enough water consistently Create a routine that works for you Resources: Where to find Renee Coakley: Instagram: @HeyReneeAshley Website: https://www.heyreneeashley.com/ Youtube: https://www.youtube.com/channel/UCnZUsfry1Li7fw1Sz0Fz46A

Intrigued by the idea of the energetic body and how an age-old practice like acupuncture can move energy? But not so sure about the idea of having a bunch of needles stuck in you? Five-Element Acupuncture might just be for you! In this episode, we learn all about Five-Element Acupuncture from Melissa Farran, a board certified and licensed Acupuncturist. She walks us through this healing modality that is rooted in nature and natural law and is believed to be the most ancient practice of acupuncture. Melissa describes what to expect in a treatment session as well as talks through the actual needling process, which involves inserting and removing hair-thin needles in targeted acupuncture points. She also shares with us her advice on staying in rhythm with nature and the seasons to maximize your well-being.   In the “You Want Me To Do What??” section, Shanna details out her experience with Five-Element Acupuncture. She compares it with Traditional Chinese Medicine (TCM) Acupuncture and concludes that, while she misses the nap she could take with TCM, she prefers Five-Element. Episode Recap: Interview with Melissa Farran - 2:31, “You Want Me To Do What??” section - 52:57 Highlights: Five-Element Acupuncture is believed to be the oldest form of acupuncture ever practiced Five-Element is based on the idea that humans are part of nature and that we experience changes with the seasons Whatever we notice in nature, we start noticing in people The five elements are Wood, Fire, Earth, Metal, and Water In this system, practitioners are trained to hone their senses so they can use them to diagnose their patients Senses focus on color, sound, odor and emotion Training to become a Five-Element Acupuncturist is a four year Masters program that includes: 2 years of study/schooling 2 years of clinical, supervised practice In Five-Element Acupuncture: Practitioners diagnose and plan treatments by identifying imbalances as it relates to the five elements The focus is less on treating symptoms and more on identifying the root cause and bringing that into balance The needling practice used is tonification which means a needle is placed in an acupuncture point and then removed While a needle may be left in for a few minutes, the Acupuncturist does not leave the room and the needle does not typically stay in as long as they do in TCM Acupuncture Work with the herb Moxa which is heated on the acupuncture point before the needle is placed Traditional Chinese Medicine (TCM) vs Five-Element: The acupuncture points are the same Both systems are working with the energy in the body TCM will put needles in and leave them in while practitioner leaves the room for 20-30 minutes -- This does not happen in Five-Element What to expect in a treatment session: Start with clearing energy in the body by placing needles superficially in the back Observing with the senses, taking pulses, and feeling for energy blocks Not a lot of needles used -- focus on very targeted acupuncture points based on energy and imbalances Finish with grounding points on either the legs and feet or arms and hands Melissa’s Top Tips for Optimum Well-Being: Prioritize sleep Move your body Focus on hydration Resources: Where to find Melissa Farran: Instagram: @melissafarran Website: https://www.melissafarran.com/ Books that Melissa recommends:   Between Heaven and Earth: A Guide to Chinese Medicine by Harriet Beinfield, L.Ac. and Efrem Korngold, L.Ac., O.M.D.   Staying Healthy With the Seasons by Elson M. Haas, M.D.

Psychics and channeling are so much more than mainstream media has led you to believe. In this episode, we get to know what it really means to communicate with non-physical entities and why you should want to learn from these guides in our conversation with Christina Rice. Christina is an intuitive trance channel and 7D energy healer who found herself developing her psychic abilities after going down the rabbit hole of energy healing and other alternative healing modalities after struggling with health issues that weren’t being helped by the Western medical world. We spend a lot of time in this conversation understanding the ins and outs of channeling and dispelling some of the silly ideas put forward by media. Christina shares with us the most important reason why everyone should give channeling a try -- it’s a way to take a quantum leap in your life rather than taking baby steps towards your dreams and life purpose. In the “You Want Me To Do What??” section, Nicole and Shanna go in depth about their experience in a small group 7D Healing Circle led by Christina. They each talk about the messages they were given by Christina and how that resonated with them. One thing they both agree on is that channeling is well worth a try! Episode Recap: Interview with Christina Rice - 1:28, “You Want Me To Do What??” section - 55:12 Highlights: Channeling is to get information through communication with non-physical entities Trance channeling is a form of channeling in which the person channeling is allowing the non-physical entity to “step in” and use the person’s physical voice to communicate Another way to think of channeling is acting as a translator for non-physical entities Channeling happens in flow state Everyone channels -- think of times when you got into flow state What’s the difference between a psychic and medium? A medium is a psychic that specifically communicates with loved ones that have passed A psychic is communicates with non-physical entities whether passed loved ones, guides, etc. You get to set boundaries with what you want channeled Psychics can’t control the future or tell you exactly what your future will be because you can control your decisions Messages from channeling are focused more on the present -- what you can do now rather than predicting the future Develop your intuition so you can trust the answers you already have To tap into your intuition more, get quiet Meditate Don’t ask anyone for their opinion for 24 hours Resources: Where to find Christina Rice: Instagram: @christinathechannel Podcast: Christina the Channel Website: https://christinathechannel.com/ 

The wellness world has put so much focus on things like meditation, yoga, special diets, and alternative medicine that it has often overlooked a powerful, but simple tool to better your well-being: water. Nicole Sciandra, Wellness Coach (and former Marine Biologist), shares her expertise in water. She highlights the ways that our tap water has been altered with chemicals and contaminants so as not to be as “good” for us as it can be. She also talks about the concept of living water and why that may be the best water for you. Throughout this episode, she shares a lot of tips and recommendations on how you can harness the power of water to take care of your health and well-being. In the “You Want Me To Do What??” section, Shanna gives some insight into how she selected the Berkey Filter that she uses to filter her drinking water, and the steps you can take to find the right filter for your water. Episode Recap: Interview with Nicole Sciandra - 1:39, “You Want Me To Do What??” section - 43:32 Highlights: “Living” water is water closest to the state you find it in nature: Structured Free-flowing Ionized Alkaline (not using a chemical agent) Be aware of what is in the bottled water you buy. For example, many of the bottled alkaline water are chemically manipulated using baking soda. Kangen Machines have filters to filter out harmful chemicals as well as medical-grade platinum and titanium plates for electrolysis – this is done to re-ionize the water Recommendations to consume “healthier”/ “better for you water: If you buy bottled water, do your research online of what is in the different water for the different companies Get a filter for your drinking water at home Consider a filter for the water you use to bathe Our bodies are made up of the same percentage of water as the planet is Nicole Sciandra’s Top 3 Tips for Using Water as a Wellness Tool: Be intentional with the water you consume. Learn more about what’s in your water supply, do you need to filter it, and what bottled water is the best option (if you buy bottled water) Don’t underestimate the importance of elimination and the role that water plays in that Find a way to harness water as a healing modality (eg. Baths, being by water in nature) Shanna’s recommendations for finding a water filter that works for you: Research what you need to filter out based on your city/where your water comes from Set a budget of what you are willing to pay for the water filter so you don’t get lost in looking at options that are out of your price range Search for water filters that filter out all or the worst of the contaminants and chemicals in your water supply Start with filtering your drinking water and then consider filtering your bathing water Online resource for researching water quality: https://www.ewg.org/tapwater/ Resources: Where to find Nicole Sciandra:   Instagram: @mostlyhealthymama   Website: www.mostlyhealthy.com Kangen Machines: https://www.enagic.com/?c=water-usage&lc=en Berkey Filter: https://www.berkeyfilters.com/

When animals go through a traumatic experience that triggers their fight-or-flight response, they are able to complete the cycle in their nervous system once the threat has passed by literally shaking it off and not holding on to the trauma. As humans, most of us have not mastered this skill of letting the trauma go. To make things even more intense, our perceived threats can be anything from an email from our boss to an actual life threatening situation (think: walking too close to the curb on a busy street.) In this conversation with Sarah Wolfman, a Chicago-based Somatic Therapist, we delve into somatic experiencing and how it is used to “shake off” traumas you feel in your body so you can regulate your body once again. Sarah goes deep into what somatic therapy is and gives us a thorough understanding of how this works in the body and what to expect. In the “You Want Me To Do What??” section, Shanna shares more about what she experienced in the somatic experiencing exercises Sarah walked her through during the interview. And Nicole talks about how this interview helped her recognize the need to bring awareness to her body and how it feels on a daily basis. Episode Recap: Interview with Sarah Wolfman - 2:52, “You Want Me To Do What??” section - 56:20 Highlights: Somatic experiencing strives to connect you to your body and bring awareness to the fact that your body is always present. In connecting to the body, you can recognize what is physiologically happening so you can find ways to feel different rather than being stuck in your thoughts. Somatic therapy brings an element of “talk therapy” to the practice while also practicing physical connection. As Sarah describes it, somatic therapy is a way to space out “the story” ruminating in your head safely, slowly, and with consent so you can pause, restore, and find completion. Somatic experiencing therapy was developed by Dr. Peter Levine based on his observations of the animal kingdom and how animals dealt with stress and trauma. Trauma is an incomplete fight-or-flight response that becomes a survival pattern that manifests in a number of ways, including: chronic pain, emotional pain, psychological disorders, compulsive behaviors In somatic therapy, you work with: The breathe/breathing techniques Touch Grounding Orienting to the room Somatic therapy isn’t about “healing” a specific trauma, but rather working with the body to recognize what is coming up in the body, how to physically complete the fight-or-flight response to that trauma response, and then regulate the body Somatic therapy training is 3 years for the base certification through the Somatic Experiencing Trauma Center Top 3 Breathing Techniques Sarah shares: Breathing in and out through the nose with the exhales lasting longer than the inhales (eg. inhale for a count of 3 and exhale for a count of 4) Breathing for energy by “closing” your left nostril with your finger and breathing in and out through your right nostril Breathing for calm by “closing” your right nostril with your finger and breathing in and out through your left nostril Resources: Where to find Sarah Wolfman: Website: http://www.somatictherapychicago.com/  Somatic Experiencing Trauma Center website: https://traumahealing.org/

What if going to the doctor was all about optimizing your health and preventing disease & illness? That’s what we get into in this episode with Dr. Alexander Paziotopoulos, MD, FAARM. Dr. Paziotopoulos, founder of the Pazio Institute, talks with us about his unique approach to healthcare that he created by merging the principles of preventative medicine and systems-based engineering. He gives us the example of airplanes and how engineers have created a multitude of checklists and other systems to understand what can (and does) go wrong in these complex machines, when things go wrong, and how to both prevent things from going wrong and optimize the machines so things won’t go wrong. Applying this concept to medicine, we learn how his medical practice varies greatly from traditional Western medicine. We also spend a lot of time going deep into understanding how to optimize our health. (Spoiler Alert: his tips are straight-forward and don’t require you to spend money or work with a specialist.)  Episode Recap: Interview with Dr. Paziotopoulos - 3:10, “You Want Me To Do What??” section - 1:04:16 Highlights: Medical Engineering as Dr. Paziotopoulos uses it: Applying systems-based engineering principles to medicine Understanding what goes wrong & when it goes wrong so that these things can be prevented and, even better, the complex machine (in this case, your body) can be optimized Using checklists & project management when treating a patient Expanding your lifespan includes physical movement, diet, mindfulness, and spirituality In making changes that will impact your health, Dr. Paziotopoulos recommends pairing the new habits with something you already automatically do; for example: Going to the bathroom and doing a breathing exercise (which means you don’t take your phone to the bathroom with you) Brushing your teeth and standing on one foot You have to add physical stress to the body for it to change & adapt Recommendations Dr. Paziotopoulos gives for optimal health: Plant-based diet: based on science, we are designed to be a plant-based species (especially if you consider teeth and intestines). 80% plants 20% meat Mindfulness: strive to recognize that the true “you” is not the thoughts and feelings you have Exercise:  Do something explosive two times per week (all out sprints for 100 yards) Powerlifting, specifically squats, deadlifts, pressing overhead, bench press, pull-ups (higher weights, low reps) The stronger you are, the harder you are to kill Dr. Paziotopoulos recommends yoga as a daily movement practice as it checks many of the boxes that influence your health: Intention Gratefulness Breathing exercise Mindfulness Purpose Exploring your body (strength, balance, endurance) Getting into coherence (potentially) Two supplements Dr. Paziotopoulos recommends: Vitamin D DHA (from algae oil) Resources: Where to find Dr. Paziotopoulos:   Instagram: @thepazioinstitute Facebook: https://www.facebook.com/thepazioinstitute/ Website: https://www.thepazioinstitute.com/   Recommended website for powerlifting info: https://startingstrength.com/ Life Extension website (recommended company for vitamins & supplements: https://www.lifeextension.com/ 

It’s finally the end of 2020!! As we look to the new year and all of the potential that it holds, let’s take some time to set intentions for how we want to feel, be and approach life in 2021. Shanna & Nicole break down intention setting in this episode, how it is different from goal setting, and why it’s a better new year’s practice than making resolutions. They detail out a process that you can easily follow for creating your own intentions and discuss some ways to keep your intentions top of mind. Finally, they share their own 2021 intentions and why those intentions are important to them. (So feel free to borrow their intentions if you don’t have time to do the whole process.) This is an episode that you’ll want to keep coming back to year after year! Highlights: The difference between intentions & goals: A goal has an endpoint; it is something you are trying to accomplish An intention is about being, feeling & how you approach life Intention setting process: Find space & time just for you Ground yourself in the present moment through meditation, breathwork or movement Get clear on what you want (not what you don’t want) - it often helps to do some journaling or vision boarding to get this clarity Write down your intentions & then take a break Come back & rewrite them if you need to Find someone you trust to share your intentions with Journal prompts: Take a personal inventory of 2020 - what went well, what didn’t go well? Based on 2020, what do you want to do more of/have more of in your life? What do you want to do differently in 2021?  How do you want to feel in 2021? Get detailed...don’t just write “good” What do you value? And then rank those values. Afterwards, write a list of how you spend your time, money & energy. Rank those based on where you spend the most to least amount of time/money/energy. Where are there disparities? How can you show up for yourself in 2021? Stay connected to your intentions through daily affirmations Resources: Details on creating affirmations: https://www.entrepreneur.com/article/246869 Pollyanna movie Nicole mentions: https://movies.disney.com/pollyanna

When it comes to relationships, being attracted to someone and being attractive to them is crucial. While you may immediately think of attraction as only pertaining to appearance, it goes so much deeper. In our conversation with Kimberly Beam Holmes, we learn the PIES of Attraction and how they can help your relationships as well as (and most importantly) you. PIES stands for Physical, Intellectual, Emotional and Spiritual, and those are the components of attraction that you should consider when thinking of working on any of your relationships and yourself. Kimberly breaks all of these down and shares insights & examples of each so you can start to apply this work to your life. In the “You Want Me To Do What??” section, Shanna and Nicole lament that PIES doesn’t just mean eating delicious baked goods to make yourself more attractive (just kidding...kind of). Shanna shares how she intuitively understood the importance of the PIES concept years ago, after her divorce. She has been consistently working on her PIES as a way to show up better in her relationships. Nicole provides some details about her relationship coaching experience and how she now realizes that working on yourself can impact how her husband shows up in their relationship. Episode Recap: Interview with Kimberly Beam Holmes - 2:30, “You Want Me To Do What??” section - 39:18 Highlights: Kimberly found in her work at the Marriage Helper that there is a process to falling in love, and it starts with attraction PIES are the four aspects that make up attraction P - Physical I - Intellectual E - Emotional S - Spiritual The PIES are the layers of attraction. P (physical) is the first layer, and you get deeper with each layer/letter. How you physically look might be what catches your eye with someone, but it’s not what will keep you attracted The physical component of attraction has more to do with things such as energy level, how you are fueling yourself (food, drink), and how you feel in your body. For the intellectual component, ask yourself, “Am I an interesting person to talk to?” - what hobbies & interests do you have Another consideration with the intellectual component is that you can strengthen your connection with someone by participating in their hobbies/interests, even when you wouldn’t choose them for yourself Emotional - for this component, consider “Do I invoke emotions in another person that they enjoy? Do others like how they feel when they are around me?” With the spiritual component, understand what your beliefs & values are AND whether you are living in line with those. Of the four elements (PIES), you can be positive, neutral or negative. If you are negative in any of the aspects, it can start to detract from your relationship The Whole Love Path starts with Attraction, moves to Acceptance (is this someone I accept as they are?), then becomes attachment, and continues to Aspiration. Resources: Where to find Kimberly Beam Holmes:   Instagram: @kimberlybeamholmes   Podcast: It Starts with Attraction   Youtube: Marriage Helper   Rate Your PIES at It Starts with Attraction: https://itstartswithattraction.com Marriage Helper website: https://marriagehelper.com PIES University website: https://piesuniversity.com

The concept of self-love may sound cheesy or make you think of a never ending list of self-help books. But, as more and more psychology studies are showing, self-love is vital to mental health and well-being. In this episode, we talk with Josh Trent, Founder of Wellness Force, about the power of self-love and the practices you can incorporate to cultivate more of it. He also details his breathwork program (called BREATHE): how he developed it, how breathwork can help, how the program is designed, and what you can gain from a daily breathing practice. In the “You Want Me To Do What??” section, Shanna and Nicole share their experience with Josh Trent’s BREATHE program. Episode Recap: Interview with Josh Trent - 2:07, “You Want Me To Do What??” section - 59:04 Highlights: We only change when the pain is so great that our love for ourselves trumps the fear of change -- self-love makes us change A journaling prompt that Josh recommends: emotional inventory Take a paper and draw a line down the center On the left side, write down 10 things you truly love On the right side, write down 10 things causing your the most pain (either internal or external) Take a deep breath, sit with it, meditate and/or do some breathwork Call someone you trust and share one thing you are most grateful for & one thing your are committed to changing Focusing on breath turns off the default mode network of your brain -- the network focused on fear and scanning for threats Beliefs that aren’t challenged are the ones that never change With self-love, you need to love ALL of you: Love your fear Own your shit Are you loving being in your body? Self-love tools Josh recommends: breathwork and journaling Self-love is a daily practice Josh’s perspective on breathe -- If I can breath, I can choose The BREATHE program was created based on science & research to teach people how to enter rest & relax rather than fight or flight Josh’s Top 3 Tips on Well-Being: Take an honest inventory of who you are & where you are Have a mindfulness practice of who is in your space -- both people & technology Find something you love in your life and just do that as much as you possibly can Resources: BREATHE Program: Breathwork.io Where to find Josh Trent: Instagram: @trent_sd Podcast: Wellness Force   Where to find Wellness Force: Instagram: @wellnessforce Website: https://wellnessforce.com/

In this supersized episode, we go deep into learning about energy and using the subconscious mind to heal with the help of Aisha Ahmed. Aisha is a subconscious healing specialist, Body Code Practitioner, PSYCH-K Facilitator and founder of Aisha Heals. We learn from her about Emotion and Body Code and their ability to target & release energetic imbalances in order to heal such things as physical pain, stress & anxiety, relationship issues, and more. All of this is done through working with the subconscious mind. We also talk about PSYCH-K, and it being another tool for reprogramming the subconscious. Based on research in neuroscience, PSYCH-K is described by Aisha as high speed mindset change. In the “You Want Me To Do What??” section, Nicole describes her experience working with Aisha and Body Code. She explains how she felt different energetic shifts and a change in the pain that she felt in her shoulder during her session with Aisha. From Shanna, she tells about her PSYCH-K session, and one of the practices done that made her believe in the power of energy healing and the subconscious mind. Episode Recap: Interview with Aisha Ahmed - 2:19, “You Want Me To Do What??” section - 49:34 Highlights: Aisha Ahmed started her career in IT, but after feeling a calling for something bigger and finding personal success with the Body Code, she changed careers to her passion of empowering people to get to their true potential and discover their purpose in life. The Body Code & Emotion Code were developed by Dr. Bradley Nelson, a holistic chiropractor, based on bioenergetic healing and subconscious reprogramming. Emotion Code is a healing system that: focuses on emotions as trapped balls of energy in the body works to release the energetic imbalances in the body caused by trapped emotions uses muscle testing to get answers from the subconscious Body Code is a healing system that encompasses the Emotion Code along with: physical misalignment toxicities nutritional deficiencies energetics of limiting beliefs To understand what’s going on in a person’s subconscious, practitioners are trained in distance connecting to the subconscious through energy and using muscle testing as a form of biofeedback. To clear trapped emotions, practitioners use the meridian system of Chinese Medicine. Aisha encourages those that try Body or Emotion Code to be open to seeing how you feel after a session before making a judgement. Some people feel an immediate response while others experience things a day or two afterwards. PSYCH-K is described as high speed mindset change based on neuroscience and the Whole-Brain State. PSYCH-K works on the subconscious mind to: Release resistance & internalize new beliefs Focus on what you want in life Remove the emotional attachment to past traumas & triggers Resources: Where to find Aisha Ahmed: Instagram: @aishaheals Website: https://www.aishaheals.com/ Books mentioned in the episode: The Emotion Code by Dr. Bradley Nelson  

A plant-based diet has grown in popularity in recent years, but can still seem very intimidating and restrictive. Jennifer Maynard, CEO & Co-Founder of Nutrition for Longevity, is looking to change all of that. With a background in microbiology & biochemistry along with experience working in Big Pharma (and growing up on a homestead in Alaska), Jennifer has merged her experience, knowledge and passion into a company that sees food as medicine, believes a long, healthy life starts with what’s on your plate, and wants to make healthy, plant-based eating as convenient as processed, fast food. We have an engaging discussion with Jennifer about the science and research behind The Longevity Diet (created by Dr. Valter Longo). She also breaks down for us what regenerative farming is, how it is far better for the environment than conventional farming practices, and why it produces higher quality, nutritionally dense food. Jennifer also shares with us her tips for eating a more plant-based diet without feeling restricted or overwhelmed.  In the “You Want Me To Do What??” section, Nicole shares about her experience trying out the Nutrition for Longevity meal kit service and what she likes about eating a more plant-based diet. Shanna gives some recommendations on books to read if you want to understand more about the research behind The Longevity Diet as well as a vegan lifestyle in general. Episode Recap: Interview with Jennifer Maynard - 2:06, “You Want Me To Do What??” section - 49:37 Highlights: Jennifer Maynard made the career switch from Big Pharma to starting Nutrition for Longevity as she wanted to show that it is possible to practice regenerative farming successfully (meaning that you can make money from it) and to make healthy, plant-based meals easy, convenient, & accessible for more people. Regenerative farming is returning farms to as close to a natural state as possible, including mimicking mother nature and bringing soil back to its natural health. Soil organic matter is vital to the environment in general and to plants growing in it. Soil used to contain 11% organic matter on US farmland. Soil now contains only 1% organic matter on US farmland. Soil organic matter: Serves as a sponge for water and retains the water. Why is this important? For every 1% of organic matter we increase on farmland, we save 170,000 gallons of water per acre. Holds soil together so there is less erosion. Pulls carbon from the atmosphere and holds it in the organic matter. Scientists argue that the most immediate effective way to affect climate change is to increase soil organic matter on farmlands. The Nutrition for Longevity meal plans are based on the Longevity Diet by Dr. Valter Longo. The Longevity Diet was created By Dr. Longo after over 30 years of research on centenarian hotspots throughout the world. What centenarian hotspots had in common: Similar macronutrient profiles of protein, fats & carbs Mainly plant-based with most protein coming from legumes Lifestyle patterns of intermittent fasting & prolonged fasting Regenerative farming practices Research on aging shows that both sugar and high amounts of protein accelerate aging. Protein is important, but the average American eats 50g more protein than is needed. Nutrition for Longevity meals are $11 on average while the average fast food meal in the US costs $12.50. Tips for Eating a More Plant-Based Diet: Start by eating more veggies & fruits Try a reducetarian diet, meaning eliminate meat out of 1 meal per day and work your way to less meat from there Don’t see it as restricting what you eat, but rather as a transition in how you eat Try to get 5 colors on your plate You reset your taste buds every two weeks. Resources: Where to find Jennifer Maynard: Nutrition for Longevity Instagram: @nutritionforlongevity Nutrition for Longevity YouTube: https://www.youtube.com/channel/UCpRGcBlgivWFHykE52t4-Sw  Nutrition for Longevity FacebooK: https://www.facebook.com/nflongevity/  Nutrition for Longevity Website: https://nutritionforlongevity.com/  Greater Greens Instagram: @greater_greens Books mentioned in the episode: The Longevity Diet by Valter Longo, PhD The China Study by T. Colin Campbell and Thomas M. Campbell II Documentary Nicole mentions on regenerative farming: The Biggest Little Farm

For all of the fun and excitement the holidays can bring, there can also be a lot of stress and emotional triggers around this time of year. That’s why we brought Claire Mark back on to the podcast for this episode to talk about how we can better approach our holidays. She shares with us her best advice on using mindfulness, which can be honed through meditation, to respond to situations & those around you rather than reacting to them. Claire also gives us some tips on approaching meditation as well as setting boundaries. This episode has a wealth of information on being more mindful for the holidays and beyond! Episode Recap: Interview with Claire Mark - 2:09, “You Want Me To Do What??” section - 41:53 Highlights: Claire describes mindfulness as paying attention, on purpose, in the present moment nonjudgmentally Meditation is a great place to practice mindfulness To work on the non-judgment part of mindfulness, Claire recommends using meditation to spend time with your thoughts, recognizing when you are thinking, and taking a step back from the thoughts by simply labeling - thinking or judging or feeling, etc. Mindfulness is helpful in real life as it allows you to respond vs react to a situation. This can be done by pausing before reacting to a situation so you can respond Simple ways to start a meditation practice: Sit, close your eyes, take a few deep breaths Use a mantra -- you can create your own mantra by thinking of what your intentions are for starting a meditation practice and then putting them into this statement: May I be… Think of meditation as pausing to take control of your thoughts When it comes to holiday plans, set some boundaries with what you can handle, including time with family & topics discussed. Questions to ask yourself when setting your boundaries: What can I handle? Where are my boundaries? How can I take care of myself so I don’t put myself into a position where I’m reacting & on edge? Slow down and be aware of what is going on around you Claire recommends a loving-kindness meditation practice for reinforcing positivity, compassion, and open-heartedness Books Claire Recommends: Comfortable with Uncertainty by Pema Chodrun Wherever You Go, There You Are by Jon Kabat-Zinn Waking Up by Sam Harris Into the Magic Shop by James R. Doty, MD Meditation for Fidgety Skeptics by Dan Harris Resources: Where to find Claire Mark: Instagram: @clairemarkyoga Website: https://www.clairemarkyoga.com/ Email: claire@chillchicago.com Episode 1: Meditation is a Superpower with Claire Mark Where to find Claire’s classes with Yogaview: https://yogaview.com/ Where to find Chill Anywhere: https://www.chillanywhere.com/try

We’re over 2020, it’s been a tough year. And especially this year, who has the time or mental energy to think about incorporating new wellness habits into your day-to-day? Well, we’ve been talking to wellness experts weekly for over a year now and have found very simple ways to add some well-being into life without having to spend a fortune or overhaul our schedules. So let us take the pressure off of you - we’ve curated our top 10 daily practices we’ve discovered that help us feel well on a daily basis. These are little things you can do to feel a little better everyday. And the more you do them, the better you feel. So give the middle finger to 2020, and start 2021 now! Set hourly timer to take care of yourself - get up, move, drink some water, check in with yourself Take 5 minutes every hour to not be in front of a screen Don’t overcomplicate it -- just see it as a reminder to even just stand up, shake things out and sit back down Make an agreement with yourself (or better yet, with an accountability partner) that you won’t dismiss the timer without actually doing something, anything Trust Your Gut - if you have an expansive thought or a “gut feeling”, act on it once in awhile Don’t overcomplicate intuition -- if something excites you to think about it, do it Try Ayurvedic Self-Care - self-care is part of the Ayurvedic lifestyle, but don’t think you need to go all in to try out Ayurveda Sprinkle it in to your normal routine based on what sounds enjoyable and easy for you You can do tongue scraping (or tongue cleansing) in the morning, which takes 15 seconds You can use a rose hydrosol to mist on your face in the morning or as a pick-me-up during the day, which takes 3 seconds You can play with recipes that call for warming spices such as cinnamon or ginger You can make yourself a cup of hot water with lemon or lime Plus so many other options Meditate - do it daily, even if it’s for 1 minute See it as a way to train your brain to respond vs. react If you can’t “sit” in meditation, try practicing mindfulness in other ways like noticing the sensations of things like washing your hands or eating a meal Leave Space for Fun - be like a kid again and make time in your schedule for fun Choose activities where you feel connection (to others, to your body, or to something you love), you get in a flow (by being immersed in what you are doing without forcing it), and you have a sense of playfulness (no judgement or seriousness allowed) Make your schedule for the day and then take one thing off of it so you have the space to find the fun in your day rather than focusing on your packed schedule Set a timer to dance to one song every day Drink a Full Glass of Water First Thing in the AM  You lose water when you sleep and replenishing it helps you feel more alert, awake, and vibrant  Take Small Breaks from Electronics - don’t pressure yourself to spend a whole day or several days away from electronics, but rather picking certain activities to do without a screen in front of you Walk your dog or yourself with no phone Leave your phone in another room when putting your kids to bed Make meal times, screen-free times Free Your Feet - your feet weren’t made to be crammed into modern footwear all day, every day Take your shoes and socks off when your in your home and walk around barefoot Invest in a pair of zero-drop shoes for when you need to be in shoes Move - our bodies were made to move so do it every.damn.day Don’t put pressure on yourself to do a certain workout or exercise for a specific length of time Drop the judgement of how you move, how intense you move, and how long you move Any minutes is better than zero minutes of movement Create a Morning Routine - how you approach your morning sets the tone for the day Nicole & Shanna have been loving Hal Elrod’s approach to morning routine -- The Miracle Morning The Miracle Morning recommends focusing on six activities each AM called S.A.V.E.R.S - Silence (aka meditation or prayer), Affirmations, Visualization, Exercise, Reading, Scribing (aka journaling If that seems overwhelming, start small -- the key is to create a routine that is sustainable for you that starts your day off on a positive, high-vibe note Resources: Check out past episodes of the podcast to learn more about some of these topics: Meditation is a Superpower with Claire Mark (Ep.1) Ayurveda for Beginners with Justine Miller (Ep.10) Develop Your Intuition through Spiritual Wellness with Lindsay Schroeder (Ep.18) Why You Should Buy New Shoes with Dr. Ray McClanahan (Ep.27) Be Considerate of Your Future Self with Erin Zammett Ruddy (Ep.44)

Fascia and myofascial release have started to make a name for themselves in the health and wellness world, but what is it and why does it matter? We brought on Dr. Ariele Foster, Physical Therapist, Yoga Teacher, & Founder of YogaAnatomyAcademy.com, to help us understand fascia (or the stuff between the stuff as she likes to call it.) She breaks down what fascia is and its role in the body while also sharing some simple techniques for practicing myofascial release on yourself. And, true to our belief in no B.S. allowed, Dr. Foster explains why practicing myofascial release fits in as self-care AFTER you are taking care of your body’s fundamental physical needs by drinking enough water, getting enough sleep & movement, and eating more veggies. In the “You Want Me To Do What??” section, Shanna shares about her experience using myofascial techniques on herself as well as getting treated by a credentialed practitioner. Also, Nicole chimes in with her thoughts on the fascia-focused yoga class that she tried out. Episode Recap: Interview with Dr. Ariele Foster - 2:42, “You Want Me To Do What??” section - 42:15 Highlights: The medical definition of fascia: a layer of fibrous tissue. Fascia is a structure of connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together, while permitting others to slide smoothly over each other.  Dr. Foster simplifies this into real human-speak in that fascia is “the stuff between the stuff.” Fascia is very slow healing. This means that lingering pain that you may feel after an injury or surgery, even years afterwards, may be from the fascia continuing to heal. Myofascial Release (MFR) deals with the nervous system and is used as a way to signal to the nervous system to relax. You should not feel pain when doing or getting MFR done! You may feel discomfort, but you should not feel pain. Multiple techniques and gadgets exist for using when practicing MFR. The main thing to be aware of when doing MFR is that any technique or gadget used should not cause more pain during or after practicing it. And you should definitely not experience bruising. #1 thing our fascia needs to stay healthy & happy is movement - Motion is Lotion Water/hydration is important for healthy fascia Myofascial Release (MFR) techniques: Draping - pause & rest your body part over an object to let your body weight aid in the release. This is good to do with your feet (eg. standing on or putting pressure through your foot on a tennis ball) or in places you are not cutting off blood supply Oscillate - create pressure on one area and do a gentle rocking back & forth Plowing - apply pressure and slowly move the pressure up/down *Important not to go too fast with any MFR technique Dr. Foster’s top tips for keeping fascia happy: Move your body Eat lots of veggies & plant-based foods Keep sugar consumption low Stay hydrated Eat enough fiber Get your macronutrients, including protein Play around with adding chia seeds & gelatinous foods into your diet Resources: Where to find Dr. Ariele Foster: Instagram: @dr.ariele.foster Facebook: facebook.com/SacredSourceYoga Website: http://sacredsourceyoga.com/ YouTube: youtube.com/c/SacredSourceYoga Where to find Yoga Anatomy Academy: Instagram: @yogaanatomyacademy Facebook: facebook.com/yogaanatomyacademy Website: yogaanatomyacademy.com Way of the Happy Fascia Course: https://yogaanatomyacademy.com/product/way-of-the-happy-fascia-online-course/

“The more high-tech we become, the more nature we need.” - Richard Louv In this episode, we explore mindfulness through the lens of nature and forest therapy. Our guest, Jeanne Iovinelli, is a certified Forest Therapy Guide, and she helps us understand more about the power of slowing down in order to truly connect with nature. She shares with us the background of Forest Therapy also known as Forest Bathing (or Shinrin-Yoku), the research-backed benefits of the practice, and what you can expect on a guided walk. In the “You Want Me To Do What??” section, Nicole shares that when she first heard of Forest Bathing, she thought that it was a literal bath out in the woods. Now that she has learned more about it, she wants to go on a guided walk (and maybe even take a bath in the woods...but that’s a whole different thing.) Shanna also shares her experience going on a guided walk with Jeanne and how it has deepened her mindfulness practice. Both Nicole and Shanna agree with Jeanne that being immersed in nature helps you to be fully present and allows you to relax. Episode Recap: Interview with Jeanne Iovinelli - 3:00, “You Want Me To Do What??” section - 35:12 Highlights: Jeanne defines forest therapy as using your senses to connect to nature very slowly and mindfully Guided forest therapy walks are led by trained guides who offer a series of invitations that help participants connect to nature Forest therapy originated in Japan where it is known as Shinrin-Yoku or Forest Bathing It developed in the 1980’s when the Japanese government was researching how to reduce stress Research found that walks in the forest lowered blood pressure and heart rate Amos Clifford brought the practice to the U.S. and founded the Association of Nature & Forest Therapy What you can expect to experience on a guided forest therapy walk: A guide that will give you invitations to help you connect to your senses & help you slow down Each invitation will be followed by 10-15 minutes of you following the prompt after which you will gather back up as a group to discuss what you noticed Moving at a slow pace -- likely covering no more than 1 mile during a 3 hour guided walk Ending with a tea ceremony, often with plants foraged by the guide during the walk A forest therapy guide goes through a 6 month training that includes trail safety, nature & forest therapy research, sequencing forest therapy walks, mindfulness techniques, nature connection mentoring, etc. Research shows that time in nature can help with the following: Stress & cortisol levels Glucose levels Sleep Immune system For an extensive list of research articles, check out: https://www.natureandforesttherapy.org/library Like yoga, forest therapy is a practice that you don’t perfect, but keep coming back to Forest therapy can be done anywhere in nature - it doesn’t need to be a forest Jeanne’s Top Tips to Maximize Your Time In Nature: Leave your phone at home or in the car Put the time on your calendar as an appointment that you will keep to spend time in nature each week Slow down & connect to all 5 of your sense Go by yourself Resources: Where to find Jeanne Iovinelli and more information on forest therapy: Email: jeanneforesttherapy@gmail.com Facebook Page: Renew Thru Nature Association of Nature & Forest Therapy: https://www.natureandforesttherapy.org/  Book Jeanne mentions: The Biophilia Effect: A Scientific and Spiritual Exploration of the Healing Bond Between Humans and Nature by Clemens G. Arvay

Based on the number of memes on the (sad/confusing/annoying) realities of adulting, we all can use some help on how to uplevel our life skills. This is where Erin Zammett Ruddy’s book, The Little Book of Life Skills, comes in handy. In this episode, we talk with Erin about her book, the inspiration behind it, and what key takeaways she’s consistently implemented in her life that have helped her “adult” better. As a self-proclaimed “work-in-progress” (aren’t we all?), Erin wrote this book for herself and for everyone that wants to be better at the simple tasks so we can feel a little better about ourselves. As she highlights in the conversation, this book is all about how you can do things better in your day so your day feels full of little wins. Episode Recap: Interview with Erin Zammett Ruddy - 2:52, “You Want Me To Do What??” section - 50:43 Highlights: Erin developed this book from the realization that she’d accumulated a network of experts that could help her “adult” better One of the main changes that Erin has made & stuck to since researching & writing the book is in how she wakes up. The key things for waking up better are: Don’t hit the snooze button Count 1-2-3 (if you can’t get yourself out of bed) Swing your legs over the edge of the bed and onto the floor Take 5 deep breaths Drink a full glass of water Get outside within 15 minutes of waking up to stop the melatonin drip The book has several tips on related to working including these top tips on working from home: Don’t start working first thing when you get up, but rather do a normal morning routine Don’t multitask with your work & life stuff - don’t do laundry or unload the dishwasher or other housework during the work day Erin has been working from home for the past 10 years and recommends the following for your mental health when working from home: When possible, take a walk during a work call rather than sitting at your desk Schedule time to have personal calls with friends & colleagues during the week so you have that personal (read: not work-related) connection Meet colleagues or friends for coffee, a walk, or lunch Finish your day strong by unplugging your phone at night. Then spend time reviewing your day for what went well, what didn’t go well, and when you felt drained during the day. The key is to be kind to yourself & reflect on the day without judgement so you can set yourself up for a strong tomorrow. Shanna’s favorite interpersonal tip from the book was on how to offer condolences, especially the important message that there is no statute of limitations on offering condolences. “Don’t put it down, put it away” - This is a mantra that Erin shares has been a big hit with her friends and many of her social media followers. The mantra comes from the ‘1 minute rule’ in the book for having less clutter - if it takes 1 minute or less to do something, just do it. Erin’s Top 3 Favorite Tips from the Book: The Calming Breath (16 second breath) - inhale for a count of 4, hold your breath of a count of 4, exhale for a count of 4, hold the breath for a count of 4 Setting a timer for 10-15 minutes when doing a task so that you: a) realize how much you really can get done in that time and b) stay efficient with what you are doing Be considerate of your future self by thinking of yourself in the weeks, months, years to come not just what is in front of you - this can be applied to finances, clutter, and making plans Resources: Where to find Erin Zammett Ruddy: Instagram: @erinzruddy Website: http://www.erinzammettruddy.com/ Book:The Little Book of Life Skills 

Have you ever looked up the meaning of your dreams in a dream dictionary? Or wondered if your dreams are “telling you something”? This episode is all about the practical approach to interpreting your dreams without the generic symbology you’ll find if you “Google” your dreams. Eric Tyrone, a dream-time and mindfulness coach, and the creator of the "Get Woke In Your Dream-Time" Masterclass, shares all about dream interpretation and how your dreams can be a transformational tool. This captivating conversation touches on where dreams come from, how you can remember your dreams, and what simple steps you can take to start interpreting your dreams. Finally, Eric helps us understand how dreams can be used as a transformational tool, one that is available to us every night. Episode Recap: Interview with Eric Tyrone - 3:05, “You Want Me To Do What??” section - 47:06 Highlights: Eric recommends taking an intuitive approach to your dreams & the symbols in your dreams. To start to understand what the people, places, things, & situations in your dreams mean, consider that everything in your dreams is a reflection of yourself When writing about your dreams in a dream journal, Eric notes the two main things to write down: What does that thing/person/situation from your dream symbolize to you? What does it represent for you? What does it mean to you? What thoughts & feelings did you have when dreaming? Oftentimes, once you know what the person/situation/thing meant to you and you reflect on your thoughts & feelings about the dream, you will get a clearer understanding of what the message of the dream was for you. Lucid dreams are dreams in which you become aware that you are dreaming. You can use lucid dreams to overcome fears. Whatever our predominant thought patterns & beliefs are, they are going to show up in our dreams. If you struggle with interpreting your dreams, a good place to start is by reflecting on what thoughts come to mind on what happened in the dream or what/who was in your dream. Tips on how to remember your dreams: Start paying attention to your dreams Have a dedicated dream journal by your bed (it serves as a physical trigger) Set an intention to remember your dreams Know that alcohol & drugs suppress REM sleep, which usually keeps you from remembering your dreams Pause any substances you are taking for 3-5 days to see if that helps you to start remembering your dreams Use oneirogens (herbs that are believed to help with dreams) by drinking them as a tea, smelling them or keeping a satchel of the herbs under your pillow. Examples of these are chamomile, mugwort, and wayusa The more you pay attention to your dreams, the more direct your dreams are to you in giving you messages Eric’s Top 3 Tips for Exploring Your Dreams: Start a dream journal with dedicated time every morning to journal Focus on your desired outcome of remembering your dreams rather than the undesired outcome of not recalling them when you wake up Set intentions to remember your dreams & speak those intentions out loud Resources: Where to find Eric Tyrone: Instagram: @_soul_dreamers Website: http://soul-dreamers.com If you feel your dreams are speaking to you, and you feel called to learn to tap into the full power of your dreams to utilize your dreams as a transformational tool, NoBS Wellness  listeners can save $200 off of Eric’s 4-Week “Get Woke In Your Dream-Time” Live Group Masterclass. Check the next start date at www.soul-dreamers.com  Use coupon code: DREAMS222

This episode is for all pet parents (current and future) out there. Dr. Lauren Beaird, DVM, shares about holistic veterinary medicine - what you can expect, why you shouldn’t be intimidated by it, and why you may want to consider a holistic vet. She shares about her personal journey from being a practicing veterinarian that was skeptical about alternative/holistic veterinary care to embracing the philosophy of treating the whole animal, including the use of complementary modalities such as acupuncture, physical therapy, and homeopathy.  Dr. Beaird gives some great insight into the importance of diet/nutrition on your pet’s health. We also dive into what you can do to take care of your pet’s mental health. Also she lays out some simple things you can do to uplevel your pet’s health. In the “You Want Me To Do What??” section, Shanna shares about how she obsessively learned about dog food before getting her first dog as an adult and what she currently feeds her dog.  Episode Recap: Interview with Dr. Lauren Beaird - 2:59, “You Want Me To Do What??” section - 1:00:22 Highlights: Dr. Lauren Beaird turned to holistic medicine when her dog was diagnosed with cancer at 6 years old. Prior to that, she discounted holistic petcare because she didn't understand it. Dr. Beaird views her role as a veterinarian to be more of a teacher than a healer. She finds that educating pet parents on caring for their pets can ultimately have a bigger impact than just treating the pet. Some of the ways that holistic/alternative/complementary veterinary care differs from "traditional" vet care: more focus on diet & nutrition care individualized to the pet, including recommendations on vaccines & medications openness to other options/treatments, including acupuncture, physical therapy, chiropractic care, homeopathy, etc. Dr. Beaird explains that, prior to going into holistic (or alternative) veterinary medicine, she used to focus her time on treating the symptoms of a sick animal rather than addressing the underlying cause. Animals are great patients to try acupuncture on because there is no placebo effect...it either works on them or it doesn't. (Fun fact: cows and horses respond well to acupuncture.) There is currently no extra certification or specialty for holistic petcare, but vets can do internships with experienced holistic vets, learn through their own research, and take continuing education courses on different alternative modalities. What you can expect when you go to a holistic veterinarian: discussion on what goals you (as the owner) have for your pet's health review of the entire medical history of the animal (so make sure you get your pet's medical records from any other vet that has treated your animal) longer appointment time potentially higher cost for appointments since you pay for the time you meet with the vet focus on nutrition & getting education on nutrition discussion on what other treats, supplements, medications, etc. that you are giving your pet When it comes to your pet's diet, here are some things to consider: Kibble food is generally 30-60% carbohydrates, which isn't what dogs & cats need Oven baked kibbles are better than extrusion processed kibble Food that already has the moisture in it or intended to have it added back in are best (eg. dehydrated food or raw food) Food with the macronutrient make-up that is appropriate for the species. If doing raw foods, Dr. Beaird recommends working with a company that makes it Dr. Lauren Beaird's Top 3 Tips for Pet Parents: Diet is important. If you are new to pet nutrition, work with someone who can help you find the right diet for your pet. Spend time every day focusing on your pet's mental health. You want to make sure your pet has the right amount of stimulation through exercise, different experiences, play, and socialization. Be mindful of anything else going into your pet's body, including treats, medications, vaccines, and any chemicals. Resources: To find a holistic vet in your area: ahvma.org To find an acupuncturist in your area:  https://tcvm.net/ https://www.ivas.org/vets/  You can find Dr. Beaird at: https://www.merrillvillevets.com/  Food that Shanna mentions: Dehydrated food: https://www.thehonestkitchen.com/ Kibbles:  https://www.tasteofthewildpetfood.com/ https://acana.com/en_US Bully sticks: https://www.akc.org/expert-advice/nutrition/why-bully-sticks-are-a-great-treat-for-dogs/

What would you do if something that you loved was having a severe negative impact on your health? Would you start your own company and find a better way of doing that very thing that was hurting you? That’s what Arieal (Ari) Smith-Liburd did when she discovered that the nail polish she was using was causing a severe allergic reaction that included itchy rashes and bubbles in her nails. In this episode, we learn from Suite Eleven’s founder, Ari, about the chemicals & other unsavory ingredients lurking in “regular” nail polish, why non-toxic nail polish is a better choice, and what you give up by going non-toxic (hint: nothing but the toxic ingredients). We also talk about what motivated Ari to start Suite Eleven, what influences her color choices, and how she balances her drive for perfection with taking care of herself. This inspiring conversation is about so much more than just nail polish.   Episode Recap: Interview with Arieal Smith-Liburd - 2:37, “You Want Me To Do What??” section - 34:32 Highlights: After turning 18, Ari woke up with a full-body rash, which led her down a path to figure out that she had allergies to a variety of foods and chemicals. She had to do a lot of trial & error, paying attention to what she ate & what products she used to figure out exactly what she was allergic to. Certain chemicals in “regular” nail polish are used to extend the wear & durability of the nail polish, but the chemicals can be harmful. Ari decided to start Suite Eleven because she wanted to create something that she loved while showing her siblings and community that they could have/do something that they were taught that they couldn’t have. She also wanted to show that you don’t have to give up what you love for your health. Vegan nail polish signifies that no animals or animal parts are used in creating or testing the nail polish. 10-Free means the nail polish is free of the top 10 hazardous chemicals commonly found in nail polish (Toluene, Dibutyl Phthalate (DBP), Formaldehyde, Formaldehyde Resin, Camphor, Ethyl Tosylamide,  Xylene, parabens, animal by-products, and fragrance). These chemicals are known to cause things such as skin irritation, cancer, mental impairment, and fertility issues. Suite Eleven is inspired by Ari’s mom, and their shared love for getting their nails done. Non-toxic nail polish can be as vibrant and last as long as other “regular” nail polishes. Ari’s top nail care tips: Always use a base & top coat Don’t bite your nails Use cuticle oil Hydrate your hands regularly Body butter brands that Ari recommends for hydrating your hands: Terra-tory Olive & June Lush Cosmetics Ari’s tips for making changes to a healthier lifestyle: Start small Do one thing at a time Treat yourself sometimes Resources: Where to find Suite Eleven: Instagram: @suiteleven Website: www.suiteleven.com

When someone gets pregnant, so much focus is on having a healthy pregnancy and preparing for baby. But what about mom during the “fourth trimester”? In this episode, we get real about the challenges, struggles, pains (and joys) for moms in the days, weeks and months following birth. Aubrey Howard and Mia Clarke, two of the three co-founders of Nyssa, join us for this unfiltered conversation about the realities of the Fourth Trimester, what lessons they learned from their own postpartum experiences, and ways in which expecting parents can prepare for this time.  In the “You Want Me To Do What??” section, Nicole shares her personal postpartum experiences: what she wished she had known and what preparation she did that helped her. Episode Recap: Interview with Mia Clarke and Aubrey Howard - 2:16, “You Want Me To Do What??” section - 45:33 Highlights: Nyssa started as a way for the three co-founders (Eden Laurin, Mia Clarke, & Audrey Howard) to provide products & resources for birthing parents during the Fourth Trimester (the first few months postpartum). The brand has since evolved to be a leader in starting an open dialogue surrounding all of the “unmentionables” - from period pain to postpartum challenges to menopause and everything in between. Aubrey explains the three areas of postpartum recovery: Physical - focus should be on feeling healthy & healing (not on “getting your body back”) Emotional - this includes postpartum depression, perinatal anxiety disorders, and other emotions felt during this major life change Relational - this deals with the changes to the relationships with a person’s partner, family and friends following the birth of the baby Mia & Aubrey share their tips for planning for the postpartum period: Have conversations with your partner, family and friends on how they can best support you during this time including sharing the load of baby care, making meals, and offering to watch baby so you can shower/nap/take time for yourself If you are predisposed to anxiety, depression, or OCD, it is more likely that those things will be heightened during the postpartum period. Plan for ways to prepare for this whether it is having a therapist ready to talk to, preparing with your partner, etc. Have a Pelvic Health Physical Therapist researched and the way to schedule an appointment “written down” so you know who to contact if you need one Nyssa offers the following products: Nyssa FourthWear® Postpartum Underwear is super stretchy and accommodates a heat or ice pack in the vaginal/perineal area or at the site of a caesarean incision Nyssa FourthCare™ Ice/Heat Pack fits their FourthWear® Postpartum Underwear. Nyssa VieWear™ Underwear features proprietary pocket openings in the front and back to enable easy insertion of an ice/heat pack directly into the garment to give you additional comfort for things like period pain, endometriosis flare-ups, fertility treatments, and more. Nicole’s top three tips to prepare for the postpartum period: Have a lactation consultant researched with their phone number/email easily accessible (if you want to breastfeed) Have a chiropractor lined up with their phone number/email easily accessible in case you need one Do meal prep & ask people to bring meals over for you   Resources: Where to find Nyssa: Instagram: @nyssacare Website: https://nyssacare.com/ Podcast: The Unmentionables Podcast Book mentioned by Mia during interview: Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool by Emily Oster

Setting boundaries is so important for your well-being, but it can be hard, especially if you are a people pleaser. Thanks to our guest in this episode, Rachel Ann Dine, MA, LPC, LMHC, we get some clear steps on how to start working on healthy boundaries and being assertive in communicating them. While she doesn’t hide the fact that it’s hard setting boundaries and not something that you’ll be good at overnight, she stresses that this work is crucial for your health - mentally, physically and emotionally. In the “You Want Me To Do What??” section, Nicole and Shanna talk about their journeys in setting boundaries and how they are very much works in progress when it comes to boundaries. So if you haven’t been great at setting boundaries in the past (or are still wondering what the hell boundaries are), this episode will show you that it’s a journey, and you can start now.   Episode Recap: Interview with Rachel Ann Dine, MA, LPC, LMHC - 1:59, “You Want Me To Do What??” section - 41:50   Highlights: Rachel Ann is a counselor in private practice with over 15 years in the mental health field along with being a podcaster and author Setting healthy boundaries means that you create a  safe place where you feel content & secure mentally, physically and emotionally When setting boundaries ask yourself: What am I going to tolerate? What are my non-negotiables? Another important aspect of healthy boundaries is being able to assert those boundaries to the people in your life, including yourself Rachel Ann recommends this process for establishing healthy boundaries: Take 15 minutes to evaluate where you are spending your time & energy Review & ask yourself: 1. Are these things working for me? 2. Are they taking & not giving back? Develop a script to communicate your boundaries so you are prepared when it comes time to assert yourself If you are trying to set a boundary and someone pushes back, remember your intention (why are you setting your boundary?), go back to your script of your boundary, AND get comfortable with silence (no need to overexplain or justify yourself) Being comfortable with setting boundaries isn’t going to happen overnight Keep at it Lean into your “why” for setting the boundary Assertive Communication is: Owning your statements by using “I” statements How you are physically holding yourself, your posture and your voice If you struggle with assertive communication, ask yourself - “since when did voicing how I feel become a negative thing?” Rachel Ann recommends that you carve out time every day to check-in with how you are feeling (away from technology), including asking: Am I getting enough sleep? How am I fueling my body? Am I physically active? Rachel Ann’s Top Three Pieces of Advice: Make sure you carve out a 15 minute meditative session every 3-6 months to reflect on where your life is going and if you are happy Watch how much you are letting fear hold you back Attend to the “Three Pillars of Wellness” - sleep, food/nutrition and physical activity   Resources: Where to find Rachel Ann Dine: IG - @rachelanndinecounseling Website - https://humanitascounseling-consulting.com/about-rachel-ann-dine-lpc/ Podcast - The Three L’s Podcast https://anchor.fm/rachel-ann-dine In Real Life - Humanitas Counseling and Consulting, 816 Greenbrier Circle, Suite 209, Chesapeake, VA 23320 Book - Live. Learn. Love.: Real-talk tips for the woman who is ready to be her best self https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB   Book Rachel Ann mentions on Dialectical Behavioral Therapy - DBT Skills Training by Marsha Linehan https://www.amazon.com/Skills-Training-Handouts-Worksheets-Second/dp/1572307811/ref=sr_1_4?dchild=1&keywords=DBT+skills+training&qid=1600651016&sr=8-4

Sex shouldn’t hurt, and incontinence isn’t normal. In this fascinating conversation with Physical Therapist, Kari Melby (PT, MPT), we get really real and learn a lot about pelvic health & how physical therapy can help. In the “You Want Me To Do What??” section, Nicole & Shanna talk with their good friend Kim about her personal experiences with Women’s Health PT. Kim is the epitome of No B.S. and shares openly about how PT has helped her. What’s even better, she gives advice on going to see a pelvic health Physical Therapist and what you can expect. Episode Recap: Interview with Kari Melby - 2:29, “You Want Me To Do What??” section - 59:50 Highlights: Kari has had a passion for pelvic health physical therapy (PT) since she first learned about it in physical therapy school. She now teaches courses on pelvic floor physical therapy to Physical Therapists that want to specialize in this type of PT Women’s Health PT (more commonly called Pelvic Health PT) involves the assessment & treatment of the muscles, organs and nervous system in the pelvic region Pelvic Health PT is different from a typical gynecological visit in some key areas: The initial examine focuses on assessing the muscles not the organ system Treatment tables typically don’t have stirrups Prior to doing the examine, the patient is given lots of education from the Physical Therapist on what to expect during the examine Assessment & treatment is more gradual with the pace of progression being set by the patient’s comfort level Common diagnoses seen by Pelvic Health Physical Therapists: Urinary incontinence Urinary urgency & leaking urine Pain during intercourse Pain during a pelvic exam Pain using a tampon Other diagnoses/symptoms that a Pelvic Health Physical Therapist can help with: Pressure & heaviness in the pelvic floor region Chronic constipation Fullness in the rectal or vaginal region Painful bladder syndrome Fecal incontinence/accidental bowel leakage Pain from endometriosis Pain from Irritable Bowel Syndrome While each treatment plan is specifically designed for the individual, the Physical Therapist will address both internal and external aspects of the body Pelvic Floor Physical Therapy is covered by insurance if physical therapy is part of your insurance plan If you think pelvic health PT can help you, here are some recommendations to get going: Find a pelvic floor Physical Therapist near you and call them to ask if you need a referral from a doctor If you need a referral, go to your doctor and ask for the referral. Advocate for yourself If you don’t need a referral, go to the Physical Therapist and be open about what you’re experiencing Kari’s recommendations for taking care of your pelvic floor health: Make sure you are breathing correctly - aka diaphragmatic breathing Make sure you are maintaining proper posture Don’t clench your glutes and abs. Muscles should have tension & mobility, not tightness. Do a pelvic brace or core brace before doing something like jumping, heavy lifting, coughing, etc. Do not hover over the toilet when going to the bathroom Do not do ‘just in case’ peeing Kim (our special YWMTDW guest) gives her advice for going to a pelvic health Physical Therapist based on her experience: Be Real Don’t sugarcoat what’s going on with you If you go to a Physical Therapist and don’t like them, find a new one Resources: Where to find Kari Melby, PT, MPT: https://aptapelvichealth.org/about/faculty/ Where to find a Women’s Health/Pelvic Health Physical Therapist: https://ptl.womenshealthapta.org/

Ever wondered how to cure chronic pain? Find out the way that you might not expect from our guest this week, Nicole Sachs, LCSW. Evolving the approach that Dr. John Sarno created several decades ago, JournalSpeak is a no B.S. approach to journaling that has helped teach thousands of people around the world how to heal themselves. As Shanna says in the “You Want Me To Do What??” section, this isn’t just for those with chronic pain, but for anyone who suffers from “the Human Condition”. Episode Recap: Interview with Nicole Sachs - 1:58s, “You Want Me To Do What??” section - 58:58s Highlights: Nicole Sachs was diagnosed with a severe spinal condition at the age of 19 that left her with extreme pain, until she stumbled upon Dr. Sarno’s work in the ‘90s and started healing herself. Dr. John Sarno studied the condition he coined TMS, a condition that focuses on the mind-body connection and how that creates things like back pain. Nicole developed JournalSpeak as an evolution to Dr. Sarno’s work, and a practical way to take his research and put it into a daily practice that anyone can use to help release unconscious emotions to the conscious mind. To practice JournalSpeak, follow these four steps: Make a three lists, titled Childhood, Daily Life, and Personality, and brainstorm things that cause emotional responses within those themes. Set 20 minutes on your phone, pick a topic from any list, and begin writing or typing. No B.S. Allowed here; in order for this to work you have to speak your truth. Once the 20 minutes are up, throw away or delete the journal entry! Repeat the process everyday for 20 minutes. While Nicole Sachs focuses on those individuals who suffer from chronic pain, Shanna sees extreme value in this approach for anyone who has feelings (ie anyone who is human)! Resources: Where to find Nicole Sachs: www.thecureforchronicpain.com Podcast: The Cure for Chronic Pain with Nicole Sachs, LCSW Instagram @nicolesachslcsw Book: The Meaning of Truth on Amazon Closed Facebook Community: JournalSpeak with Nicole Sachs, LCSW YouTube: The Cure for Chronic Pain with Nicole Sachs, LCSW Blog Post that Nicole Mentions: https://www.thecureforchronicpain.com/community/2018/9/7/the-day-i-taught-my-son-to-save-himself Dr. John Sarno’s Books: “Healing Back Pain” - https://www.barnesandnoble.com/w/healing-back-pain-john-e-sarno/1006021820 “The Mind-Body Prescription” - https://www.barnesandnoble.com/w/mindbody-prescription-john-e-sarno/1100308025?ean=9780446675154 Netflix Documentary Nicole mentions - “Life Overtakes Me”

Learn why the old adage ‘think positive thoughts’ might not always be the best approach when you want to work on your mindset. We sat down with the wise soul Efosa Guobadia, physical therapist and mindset coach, to learn the process for improving your mindset. Episode Recap: Interview with Efosa - 2:46s, “You Want Me To Do What??” section - 55:38s Highlights: Habit change is a big part of physical therapy rehabilitation, which is how Efosa started to hone his skills in mindset Your thoughts affects your words, which affect your actions - starting with how you think is the way to changing or evolving how you show up in life Efosa recommends three things to begin having an impact on how your mindset - 1) start with your why - drive to clarity around what your purpose is in life, and start this work by thinking about the five greatest moments of your life, and what drove that feeling 2) work on believing achieving that purpose is possible and 3) establish a daily routine that will allow you to consistently create space to check in with yourself While Shanna agrees that ‘start with your why’ is important, she thinks believing it’s possible is the harder part, and shouldn’t be ignored Resources: Where to Find Efosa: IG: @efosaguobadia, @ffitthealth Email: efosa@ffitthealth.global Mindset Services: https://ffitthealth.janeapp.com/locations/mindset-services/book Move Together: https://www.movetogether.org/ “Start with Why” TED Talk by Simon Sinek - https://www.youtube.com/watch?v=u4ZoJKF_VuA

We learned all about Biofeedback in today’s episode with Dr. Eugenie Pabst, Chicago based Clinical Psychologist and Biofeedback Therapist. Learn how Biofeedback can help relieve symptoms showing up in your body related to stress, anxiety, or chronic conditions. In the “You Want Me To Do What??” section, hear about Shanna’s first experience with it! Episode Recap: Interview with Dr. Pabst - 3:08s, “You Want Me To Do What??” section - 37:42s Highlights: Biofeedback is a mind-body therapy that uses feedback from your body to improve your health, through re-training your breathing. Through monitoring respiration, heart rate, surface muscle tension, fingertip temperature, and electrodermal activity in the palm of the hand (aka perspiration), Biofeedback can measure when you’re in the parasympathetic state. Biofeedback therapists use this information to get their patients to a state of coherence - a breathing rhythm that sustains the parasympathetic state on a more ongoing basis. The main benefits are stress, anxiety, and chronic pain reduction; however, Dr. Pabst also helps patients relieve symptoms of IBS, teeth clenching, hypertension, sleep issues, and migraines. Dr. Pabst tips for anyone to help manage stress through breathing? 1) breathe from your belly - we were born as diaphragmatic breathers! And 2) create a daily breathwork practice. Shanna breaks down the experience of a Biofeedback session, and explains the way the breath should feel when in the parasympathetic state - what she calls ‘hang time’. Resources: Where to find Dr. Pabst: https://www.wellnessredefined.co IG: @wellnessredefined.co In Chicago, at the Pazio Institue (1019 W Fulton Market) or Vital Origins Integrative Health (2559 N Southport Ave.) Book that Dr. Pabst recommends: “Breath: The New Science of a Lost Art” by James Nestor

Learn about what is beyond your horoscope in this Astrology 101 episode! We sat down with Astrologer Natalie Holbrook to learn the basics, and why you might want to know more than your sun sign.  Episode Recap: Interview with Natalie - 1:56s, “You Want Me To Do What??” section - 44:32s Highlights: Learn about “The Big Three” - the sun, moon, and rising signs, and how they each play a role in shaping who you are as a person Understand how you can use your birth chart and the current position of the planets to inform good days for taking chances, or making big life decisions Find out Shanna and Nicole’s takes on their birth chart readings, and what they took away from the experience Resources: Where to Find Natalie Holbrook: Website: https://natalieholbrookwellness.com/ IG: @natalieholbrookwellness Natalie’s guide to reading your birth chart: https://natalieholbrookwellness.com/shop/how-to-read-your-astrological-birth-chart/ App Natalie mentions for current astrological influences: https://apps.apple.com/us/app/astro-gold/id430270438 To look up your “Big Three” on your own: https://astro.cafeastrology.com/natal.php

Today we sat down with Dr. Kelsie Lazzell to learn about why you might want to take a different approach to your kiddo’s health and wellbeing. As a naturopath and chiropractor who specializes in children’s care, Dr. Lazzell gives great perspective on these alternative approaches, and also some simple tips for any parent regardless of the doctor route they choose for their children! Episode Recap: Interview with Dr. Lazzell - 0:32s, “You Want Me To Do What?? Section - 45:47s Highlights: Gastro-intestinal issues or skin issues are common reasons why parent’s will choose the alternative route like a naturopath for their children Chiropractors are great for helping babies and toddlers with things like birth traumas, reflux, colic, constipation, or spinal adjustments for falls Dr. Lazzell’s 3 tips for any parents, regardless of the doctor route they want to take with their kids: Introduce foods that are great for the gut at an early age - things like sauerkraut, yogurt, miso soup, and bone broth are all great as they are nutrient dense in vitamins, minerals, and amino acids Set a good example - kids are like sponges, and whatever you are eating will rub off on them! Get your child’s vitamin D levels tested - it is very common for all people, not just kids, to have low levels and need a supplement Resources: Where to Find Dr. Lazzell https://www.drkelsielazzell.com IG: @drkelsielazzell Vital Origins Integrative Health in Chicago