Restore Body Balance

What role does stress play in digestion and inflammation? In this episode, Colleen provides several tips on stress reduction to thereby get out of the sympathetic nervous system and potentially improve digestion. Combining her certification in integrative nutrition with traditional psychology and her Stress Management and Resiliency Training (SMART), Colleen also explains how inflammation and chronic stress impacts our bodies and our minds. The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only.

In today's episode, Colleen explains how digestion works in the body and the concept of epigenetics. Only by understanding how digestion works will we be able to potentially heal ailments we may face. Colleen explains the connection between the gut and the mind and how the combination of psychology, biology and neurology come into effect.

In today's episode Colleen explains how the microbiome impacts mood and cognitive thinking. Topics discussed include the role the gut plays in digestion, the impact of how we absorb nutrients and what to look for in probiotics.

How does the food we eat play into how we feel? Colleen uses her certification from the Institute of Integrative Nutrition to explain how food impacts our mood. Colleen explains the addictive nature of some foods and how food impacts not only our microbiome but also our brain. The concept of primary foods and secondary foods is discussed. Consider: what are you truly hungry for?  The information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. 

During the season of New Year's Resolutions, Colleen continues the theme of change from last episode and explores "Why is it so difficult for us to change?" Today's episode discusses some of the neural processes that happen when we try to go about enacting changes in our lives. Colleen touches on neurology, psychology and explains some cognitive behavioral therapy tools to help better understand the concept of change.

Change of any kind is hard. We all want to feel better about ourselves and lives but we avoid the things that we should be doing. So why do we do that? In this episode, Colleen explains exactly what you need to do to create change and what has to happen so that change can be true to you. She also explains how identity and self-esteem impact your journey to change. With 2021 around the corner, and the imminent new year's resolutions, Colleen explores the concept of change and how we can enact life changes that stick. Colleen is an expert on change and has written a book entirely devoted to the subject: Prescription for Change: Using your Lifestyle as Medicine. 

During this 2020 holiday season, which looks and feels different this year,  we can not just survive these weeks but thrive in these weeks. In this episode, Colleen Burns, licensed psychotherapist and integrative health expert, provides tips on staying present and mindful during tough or imperfect times.  Let's learn how to take these imperfections and see them as an opportunity to be present. Stop lamenting in the past and worrying about the future. We can spend our time worrying, stressing, or truly living.  Each moment is an opportunity for practice being in the present moment.

How did the mind and body become separated? Colleen welcomes Dr. Lisa Desai and they both discuss integrative medicine and how the mind intersects with mental health, mental illness, and the stigmas surrounding mental health. 

In this episode, Colleen teaches five mind-body methods and mindfulness techniques: Single Pointed Focus, Guided Imagery, Breath Awareness, Contemplation, Empathy and compassion Colleen explains the different types of breathing and how they differ. This episode includes several mindfulness demonstrations. 

Today's topic is the last episode in the four part mini-series on energy. Today we will learn how to build resilience to increase and maintain your energy. Topics covered include: Gentle Loving Kindness, The Domino Effect, Nature, and the Inflammatory Response.

Today's topic is part three of four in a series on energy. What it really is, how we can harness more of it, and live happier, more resilient lives. Especially in our current climate, where we are all wired but tired. Topics covered include four recommendations for harnessing more energy.

Colleen explains several factors that influence energy including winding down before bed, stress management, phone usage, socialization and nutrition. Using her certifications in Stress Management and Integrative Nutrition, Colleen bridges these to discuss how to maintain energy and eliminate energy vampires. 

In the first episode of the four part energy series, Colleen dives into the topic of energy. Topics covered include: where energy comes from, the three categories of energy, and how to actually create more energy. Colleen explains several techniques for creating more energy including: the Pomodoro Technique and Ultradian rhythms.

Colleen explains the science of happiness. Topics covered include: the mind-body connection, building resiliency, antidoting stress.

In this episode, Colleen explains the Science of Sleep: from what happens to our bodies when we sleep, the psychological, neurological and biological functions of sleep, and what to do to ensure optimal sleep conditions. Colleen also explains the process of REM sleep.

In this episode, Colleen explains the science of learning, including the variety of factors help us acquire knowledge, the neurological processes of learning, and components and factors involved in learning and development.

In this episode, Colleen explains the science of habits. Topics discussed include: how did we fall into bad habits and how do we stop them, automatic habits, the impact of stress on habits, cravings, and more!

In this episode, Colleen and Niko discuss boosting your emotional immune system. Colleen discusses self regulation, building resilience, automatic systems, and intrusive thoughts. She explains trips and techniques to interrupt bad patterns and behaviors. Then, lastly, Colleen and Niko explore the role of technology and phone addiction on stress and emotions.

In today's episode, Colleen and Niko discuss dealing with burnout. Colleen explains the difference between work and non-work burnout, and how certain forms of burnout tend to be hidden from others. Colleen discusses tips, tools and techniques to antidote burnout, including the science of "micro-breaks."

In this episode, Colleen and Niko discuss chronic inflammation. Topics covered include: why inflammation occurs, the anti-inflammatory diet, and the influence of stress and sleep on inflammation.

Colleen and Niko discuss the habits of stress resilient people. Topics covered include: emotional granularity, positive expectation, cognitive reappraisal, and cognitive dissonance.

In this episode, Colleen explains how to deal with big emotions. Using her training both as a Psychotherapist and her training at the Benson Henry Institute at Massachusetts General Hospital in concert with Harvard University Department of Psychology, Colleen examines the science of emotions and the theories associated with emotions. Colleen mentions the importance of having positive adaptive thoughts. And the more these beliefs and thoughts are practiced the greater their influence is to buffer stress and “prevent” maladaptive thinking.

In this episode, Colleen and Niko discuss building resilience and anti-doting stress. Especially during stressful situations, such as COVID-19, building resilience is more important now than ever. Colleen uses her Stress Management and Resiliency Training (SMART) certification from the Benson Henry Institute at the Massachusetts General Hospital in concert with Harvard University Department of Psychiatry to discuss anti-doting stress. Additionally, she incorporates her certification in integrative nutrition from the Institute of Integrative Nutrition to discuss the microbiome and how food impacts our mood. She also includes some of her favorite products that she recommends to her clients. All products mentioned are not sponsored and use at your own discretion or contact your healthcare provider. 

In this episode, Colleen and Niko discuss Separation Anxiety during and after quarantine. Colleen opens with an article explaining how animals and pets deal with separation anxiety. This opens up the conversation to how humans deal with separation anxiety. Colleen explains what  “Separation Anxiety” is and specifically our experience during our pandemic, of social distancing and quarantine. Then, discussing our anxiety of not just being away from our loved ones, friends and family but also now that we have hunkered down with our immediate cohort, we start to miss them when they are gone.  Then, Colleen explains effective coping techniques and tools. Resuming life as we slowly reopen  Finally, Colleen explains the importance of building resilience. 

Is there one right approach to dieting? In this episode, Colleen uses her certification in Integrative Nutrition from the Institute of Integrative Nutrition to explain several of the top diet trends, including Keto, Paleo and Whole30. As part of her training, she tried all of these diets. She explains the three sources of energy in the body: proteins, fats and carbohydrates. She also explains the concept of bioindividuality, the benefits of a low carb diet and replacing the word "diet" with "lifestyle."

Sunday Scaries and Monday Blues During Lockdown: We've all had Sunday Scaries and Monday Blues, but during the stay at home time period, it sometimes can feel even more overwhelming. Colleen describes techniques and tools to remedy anxiety. 

In this episode, Colleen and Niko discuss reopening anxiety. They discuss their experiences with restaurants and establishments, and Colleen offers tips and techniques for dealing with anxiety surrounding reopening. 

In this episode, Colleen and Niko dive into the science of sunscreen including: chemical vs physical sunscreens, FDA guidelines on sunscreen, SPF, and emerging research on sunscreen ingredients from both the FDA and EWG (environmental working group). Using emerging research from four sources: FDA, Dr. Dray (Dermatologist and YouTuber), Dr. Weil, and the EWG, Colleen explains the findings and common denominators between each source. Colleen describes how to use sunscreen as a meditative tool. Niko explains his affinity for natural sunscreens. 

We've all had injuries, whether big or small. It's about finding ways to deal and adjust both physically and emotionally using integrative health practices. In this episode, Colleen and Niko describe their current injuries that coincidentally happened over the past week. Colleen discusses tips and techniques for adjusting routines and healing injuries. Niko includes ways he is occupying his resting times and self-sabotaging healing times when feeling restless.

Taking an Integrative Health Approach to nourishing yourself, Colleen explains the 12 segments of the Institute of Integrative Nutrition's   "Circle of Life." interactive activity. Each of these segments creates a full circle, and it's all about making your circle whole. It's not just about food in the conventional way, it's feeding and nourishing yourself in all areas of your life. 

In this episode, Colleen and Niko discuss Blue Zones: regions of the world where people live much longer than average. Colleen explains the power of nine: 9 common denominators in these regions that lead to longer, healthier, and happier lives. 

In this episode, Colleen and Niko discuss gut feelings from psychological, biological and neurological perspectives. Colleen explains where gut feelings come from, and how to distinguish whether to trust your gut or not. Colleen uses her certification in the microbiome from the Institute of Integrative Nutrition to explain the connection between "gut feelings" and the actual gut. 

In this episode, Colleen and Niko discuss how societal interactions are changing as a result of self-quarantining and social distancing. Colleen takes an integrative health approach to explain why burnout happens, the power of choice and how to use mindfulness during these times to improve your mood and wellness overall.

In this episode, Colleen and Niko discuss ways to stay safe and sane inside. During this global situation, home sweet home has a whole new meaning. Colleen explains techniques on how to reframe negative situations or mindsets, build resilience, and antidote stress. Colleen and Niko discuss the feelings associated with this time period, including periods of boredom and laziness. They also discuss ways to entertain yourself while still adhering to social distancing and self quarantine.

In this episode, Colleen and Niko discuss the ins and outs of superfoods. From what makes a superfood "super," to the common denominators between these foods. Colleen uses her certification from the Institute of Integrative Nutrition (IIN) to provide guidance on common superfoods that you can easily integrate into your everyday diet.

In this episode, Colleen and Niko explore the definition of happiness. Colleen uses the neuroscience of the brain to explain the choices the brain always leans toward. 

In this episode, Colleen uses her certification from the Institute of Integrative Nutrition to discuss how food impacts mood. Colleen and Niko discuss the microbiome and eating while stressed. They discuss recent scientific studies, diet trends, and the role inflammation plays in diet, our bodies, and moods. Colleen explains what happens to our bodies when we eat when we are stressed.

In today's episode, Colleen and Niko discuss the science of sleep. Colleen uses her new training in Cognitive Behavioral Therapy for Insomnia (CBT-I) to motivate the discussion on the benefits of sleep. Colleen explores sleep's effects from psychological, biological, and neurological perspectives. They also discuss what happens during lack of sleep, technology and sleep, and tools and techniques to fall asleep easier.  Colleen explains how sleeping pills work and also explains her favorite holistic and all natural recommendations. They also discuss sleep schedules. 

In this episode, Colleen and Niko discuss reducing stress during times of panic. They discuss COVID-19 and how to reduce stress surrounding the pandemic. Colleen explains the science of stress, the body's reaction to stress and how to use meditation and mindfulness to help antidote stress. Cognitive behavioral therapy and Mindfulness-based cognitive therapy (MBCT) are discussed.   Please note that this episode was filmed on March 11th. For up to date info on COVID-19 refer to CDC. 

In this episode, Colleen and Niko discuss the immune system and explore topics including: the role of stress on our immune system, gut health, prebiotics vs. probiotics, the benefits of teas. Colleen offers psychological, neurological and biological perspectives on the immune system. Diving into the science of the immune system and the gut, we can better understand how our immune system works and how we can maintain healthy immune systems. Colleen explains tips and techniques for a better immune system, from sleep, to nutrition, and lowering stress.

How do we alleviate anxiety? As a cognitive behaviorist and psychotherapist, Colleen Burns offers tips and techniques for alleviating anxiety and reducing stress . Coproducer Niko Yaitanes asks Colleen several questions guiding the conversation. Diving into the science behind these reactions, we explore the sympathetic vs parasympathetic nervous systems and the triggers to anxiety and stress.