Podcasts about Cortisol

In this episode of the Life Coach BFF Show, Heather Pettey shares her joyful Thanksgiving experience in Seaside, Florida, and reflects on her favorite holiday moments.   She discusses the ongoing debate of stuffing vs. dressing and shares a family tradition of making Turkey nuggets.   Heather also talks about the SEC football drama, her reevaluation of owning boats or vacation homes, and emphasizes lessening holiday stress.   She provides practical advice for holiday preparation, including tips on gift wrapping, planning menus, and managing cortisol levels through breathing exercises, bilateral stimulation sounds, and engaging the vagus nerve. Heather encourages listeners to prioritize simplicity and ease during the holiday season for better mental and physical health.   EMDR Bilateral Sounds   Snag your My Midlife Moxie Journal   Digital Version My Midlife Moxie Journal   Sign Up and Get the latest MOXIE news!   Join The Facebook Group: @ourmidlifemoxie   Connect with Host Heather Pettey: Email: hpetteyoffice@gmail.com Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching Speaker Request Here Instagram @HeatherPettey_ Facebook: @HeatherPettey1 Linkedin: @HeatherPettey Book: "Keep It Simple, Sarah" (Amazon bestseller) Connect with Dr. Carol Lynn: Linkedin Website: https://www.drcarollynn.com Facebook Group: @ourmidlifemoxie Website: www.ourmidlifemoxie.com Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!   *Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues. *As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.                   00:00 Welcome and Thanksgiving Reflections 00:52 Stuffing vs. Dressing Debate 02:18 Family Debates and Decisions 05:20 Holiday Stress Management 05:49 Practical Holiday Tips 08:12 Understanding and Managing Cortisol 10:19 Calming Techniques and Bilateral Stimulation 11:44 The Importance of the Vagus Nerve 16:28 Simplifying the Holidays 18:14 Final Thoughts and Encouragement  

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Nutritional strategies for treating Barrett's EsophagusHow can my uncle mitigate the side effects of his Merkel cell carcinoma therapy?How long can I take strontium?Is beet root powder beneficial for nitric oxide production?

The best water filter?Even more on gadoliniumVagus nerve therapy benefitsWith so many benefits of drinking coffee, should I drink more of it instead of tea?Any update on Barrett's Esophagus?

Are you doing all the right things—clean eating, daily workouts, supplements—yet feeling tired, inflamed, or stuck in a midlife plateau? On today's deep-dive episode of The Coach Debbie Potts Show, we unravel the hidden biology behind slow metabolism, stubborn fat gain, chronic fatigue, and the loss of muscle as we age. Coach Debbie Potts—FDN-P, FNTP, NASM-CPT, and certified PNOĒ Metabolic Analyst—guides you through the interconnected systems that determine how you age, burn fat, build muscle, and generate energy from the inside out. This is not your typical "eat less, move more" conversation. This is FutureYou Biology—the science of rebuilding metabolism, rewiring resilience, and restoring cellular safety so you can thrive, not struggle, in midlife. In This Episode, You'll Learn: PNOĒ Metabolic Testing — Your Real-Time Metabolic Blueprint How RER, VO₂ Max, FatMax, and ventilatory efficiency reveal whether your metabolism is stuck in sugar-burning mode or capable of efficient, flexible fat oxidation. AMPK — The Fat-Burning, Repair, and Longevity Switch Why Zone 2, fasting windows, cold exposure, and specific nutrients activate AMPK to improve mitochondria, reduce inflammation, and enhance metabolic flexibility. The Cell Danger Response (CDR) — When Mitochondria Hit the Brakes Based on Dr. Robert Naviaux's research, we explore why chronic stress, toxins, infections, or trauma push your mitochondria into "protection mode"—slowing metabolism, lowering energy, and blocking fat loss. The Vagus Nerve — The Hidden Root of Weight Loss Resistance If your nervous system doesn't feel safe, your metabolism won't unlock. Learn how vagal tone affects digestion, hormones, inflammation, and fat-burning—and how to train the vagus for better metabolic outcomes. mTOR + Protein After 40 — How to Rebuild Muscle & Strength Why women and men after 40 need higher protein, targeted leucine, and heavy strength training to overcome anabolic resistance and maintain metabolic rate and longevity. Cortisol, Hormones & Aging The stress-metabolism connection: how elevated cortisol suppresses thyroid function, blocks fat burning, and accelerates aging—and how to fix the rhythm. The FutureYou™ Formula How AMPK, mTOR, the vagus nerve, and mitochondrial health integrate into a personalized, test-not-guess blueprint for metabolic harmony. Featured Framework: FutureYou™ Meal Method Protein-forward, leucine-optimized meals to turn on muscle protein synthesis, maintain metabolic health, and improve fat-burning—especially for midlife women and men. "Protein is the ignition switch for metabolism. Leucine is the spark plug." — Coach Debbie Takeaway Aging well isn't luck—it's strategy. When you retrain metabolism, restore cellular safety, and rebuild vagal resilience, your body becomes capable of fat-burning, muscle building, and long-lasting energy again. It's time to rewrite your midlife biology and create your FutureYou. Work With Coach Debbie Ready to stop guessing and start testing? Book your PNOĒ Metabolic Test or schedule a discovery call at:

In this conversation, Sherry sits down with Natalie Jurado, founder of Be Rooted In, to explore one of the most overlooked yet life-changing minerals: magnesium.If you've struggled with anxiety, insomnia, panic attacks, burnout, muscle cramps, headaches, hormonal imbalance, chronic stress, or that “tired but wired” feeling… this episode will open a new door.Natalie shares her journey — from sleeping only two hours a night and having public panic attacks to reclaiming her nervous system, peace, and vitality through magnesium.1. Natalie's Story: From Panic to PeaceNatalie describes a season of snapping at her kids, constant anxiety, panic attacks in grocery stores, lack of sleep, and juggling business and motherhood. After countless tests and dismissals, a customer suggested magnesium. Within a week of topical magnesium chloride, her sleep improved from two hours to six, and panic attacks stopped — sparking her life's work.2. Why So Many Are Magnesium DeficientMagnesium is stored mostly in muscles (60%) and bones (40%); only 1% is in the blood, so deficiency often goes undetected. Deficiency is common because: chronic stress, caffeine, alcohol, sugar (54 molecules of magnesium per sugar molecule), and exercise drain magnesium. Getting enough through food alone? You'd need 10 cups of raw spinach daily. No wonder 70% of people are deficient.3. Stress, Cortisol & MagnesiumMagnesium supports the parasympathetic nervous system — “rest, digest, repair.” Stress burns magnesium, which makes regulating stress harder. Magnesium acts as a brake for the nervous system, and deficiency keeps us stuck in fight-or-flight. Culturally, we normalize burnout; magnesium offers a physiological path back to calm.4. Symptoms of DeficiencyCommon signs include headaches, migraines, insomnia, restless legs, cramps, inflammation, hormonal imbalance, anxiety, and depression. These are not “normal” — they are signs of a depleted nervous system.5. How Do We Know If We're Getting Enough?Food high in magnesium includes leafy greens, nuts, seeds, and dark chocolate. But stress, diet, lifestyle, and environment affect absorption, and food alone may not suffice.6. Types of MagnesiumNatalie breaks down 11 types:Avoid: Oxide (4% absorbed), Carbonate — mostly wasted.Prefer: Glycinate (sleep, anxiety), Malate (energy, muscles), Threonate (brain fog), Sulfate/Epsom (baths, cramps), Chloride (creams, transdermal).7. Daily Magnesium RoutineNatalie spreads doses: cream after morning workout, supplement with breakfast, cream again in evening, and leg/foot application before bed to maximize absorption.8. DosageRDA is 350–400 mg for healthy people. Chronic stress, caffeine, sugar, exercise, or sweating increases needs. Natalie takes 700–800 mg/day. Magnesium is hard to overdose — the body self-regulates.9. The Heart Behind Her WorkNatalie's mission: stop unnecessary suffering, provide the information she lacked, and reduce needless doctor visits. Her work is service.10. Where to Find NatalieWebsite: BeRootedIn.comSocial: @berootedinYour TakeawaysAnxiety and exhaustion aren't “just” what they seem. Normal symptoms aren't always normal. Magnesium is essential for stress recovery, sleep, nervous system regulation, hormones, and mental health. Lifestyle factors impact magnesium needs. Don't let others define what's normal for your body. This episode is a permission slip to rethink your symptoms and reclaim calm.

¿Sabías que hay alimentos que pueden ayudarte a reducir de forma natural el cortisol, la famosa “hormona del estrés”? En este episodio, Rubén Casado, psicólogo con más de 25 años de experiencia y una historia personal ligada a la ansiedad, te desvela los 5 grupos de alimentos que calman tu sistema nervioso, equilibran tu energía y ayudan a poner freno a ese “modo alarma” que a veces parece no apagarse nunca. Este contenido es mucho más que teoría: es una guía práctica y basada en ciencia que te permitirá incorporar cambios reales desde hoy mismo. Si alguna vez te has sentido agotado aunque duermas, vives del café o notas que tu ansiedad va en aumento, este episodio es para ti. Porque la ansiedad no vive del aire: necesita combustible... y aquí vas a aprender cómo quitarle esa gasolina. ¿Qué vas a descubrir en este episodio? Qué es exactamente el cortisol y por qué no es tu enemigo. Cómo la inflamación y el azúcar descontrolado alimentan la ansiedad. Los 5 grupos de alimentos que actúan como freno natural al estrés. Frases y acciones concretas para aplicarlo hoy mismo. Los 3 superalimentos anti-cortisol en los que coinciden los nutricionistas. Además, Rubén comparte un fragmento de su historia personal, cómo la alimentación le ayudó a salir de uno de los momentos más difíciles, y por qué no necesitas hacerlo perfecto para empezar a mejorar. ¿Lo mejor? No se trata de hacer dieta, sino de entender cómo puedes usar la comida para recuperar el equilibrio y reconectar con tu cuerpo. La alimentación es una de las piezas del puzle, junto al descanso, el movimiento y la conexión emocional. ✨ ¿Te ha ayudado este contenido? No olvides suscribirte y activar las notificaciones para recibir más vídeos con ciencia práctica para vivir con menos ansiedad y más dirección. Cada semana, Rubén te trae herramientas aplicables para tu día a día. Enlaces útiles y recomendados: Nuestro nuevo libro: www.elmapadelaansiedad.com Nuestra escuela de ansiedad: www.escuelaansiedad.com Visita nuestra web: www.amadag.com Facebook: https://www.facebook.com/Asociacion.Agorafobia/ Instagram: https://www.instagram.com/amadag.psico/ YouTube AMADAG TV: https://www.youtube.com/channel/UC22fPGPhEhgiXCM7PGl68rw #Ansiedad #Cortisol #AlimentaciónSaludable #PsicologíaConCiencia #ComidaReal #RubénCasado

If you're craving more energy, better sleep, and a reset for your mind and body, this is your moment. Our Midlife Reset Program is now open, and the first 10 spots come with $100 off using RESET100: https://l.bttr.to/906PF  If you're experiencing fatigue, brain fog, poor sleep, anxiety, weight changes, or feeling tired-but-wired, your cortisol might be the missing piece. In this episode, we explore how real-time hormone testing can help women understand their bodies, take action with clarity, and build true stress resilience. In this empowering episode of The Art of Living Well Podcast®, hosts Marnie Dachis Marmet and Stephanie May Potter sit down with Marina Pavlovic Rivas, co-founder and CEO of Eli Health, to discuss the future of women's health and how continuous cortisol tracking is changing everything we know about hormones, stress, and prevention. Marina shares the personal journey that led her to create Eli Health, the science behind real-time saliva testing, and why traditional once-a-year hormone labs fall short. You'll also learn how lifestyle shifts—like sunlight, nature time, sleep rhythm, and balanced training—can help rebalance cortisol even when life stress is unavoidable. What You'll Learn in This Episode Why cortisol is the master hormone influencing energy, sleep, metabolism, focus, and emotional stability How real-time testing works and why snapshots from traditional tests don't tell the full story The difference between high vs low cortisol and symptoms of each How lifestyle habits can reshape stress resilience without quitting your job or major life changes Why midlife women often experience cortisol dysregulation and burnout The future of hormone tracking through affordable at-home saliva testing Noteworthy Quotes "Knowledge is power. When you understand your numbers, you can take control of your health." – Marina Pavlovic Rivas "You shouldn't have to feel 'crazy' or alone. What you're experiencing is common, but it's not something you have to normalize." – Marina Pavlovic Rivas "Women deserve access to their own data without asking for permission." – Marina Pavlovic Rivas "It's not about doing everything. It's about keeping it simple and consistent." – Marina Pavlovic Rivas   Episode Breakdown [00:00] – Welcome & intro [01:18] – Marina's story and how Eli Health began [04:53] – Why cortisol matters for women [06:21] – Problems with traditional hormone testing [07:38] – Real-time cortisol testing explained [12:40] – Symptoms of high vs low cortisol [17:16] – Lifestyle changes that make a real impact [27:10] – Wearables vs cortisol: what's accurate [35:20] – Future of Eli Health: progesterone & testosterone testing [38:49] – Message for midlife women _____________________________ "We love supporting our health from the inside out with Redmond Real Salt and Relyte Electrolytes. From pure, unrefined salt to clean, science-backed hydration, Redmond helps you feel your best every day. Use code LIVINGWELL15 for 15% off your first order at redmond.life.com taste and feel the difference!" _____________________________ Connect with Marina & Eli Health LinkedIn: https://www.linkedin.com/in/marinapavlovicrivas LinkedIn Eli Health (company) Instagram: https://www.instagram.com/myelihealth/ Website:  https://eli.health/     Follow The Art of Living Well Podcast®: LinkedIn: https://www.linkedin.com/company/the-art-of-living-well-podcast/ Tiktok: https://www.tiktok.com/@theartoflivingwel/ YouTube: https://www.youtube.com/@theartoflivingwellpodcast Instagram: https://www.instagram.com/theartofliving_well/ Facebook: https://web.facebook.com/theartoflivingwellpodcast/ Spotify: https://open.spotify.com/show/4gym3jOPdSHwrpM1BmxyJz?si=6E16CJZEQ5OIwpFzs2Ocaw Apple Podcasts: https://podcasts.apple.com/us/podcast/the-art-of-living-well-podcast/id1482050468  Connect with your Hosts here: https://www.theartoflivingwell.us/about-us  

In der heutigen Folge besprechen wir neben den bekannten vor allem auch weniger bekannte Ursachen für Schlafprobleme. Zuerst tauchen wir ein bisschen in altbewährte Strategien und Gewohnheiten zum besseren Ein- und Durchschlagen ein. Danach gibt Paula Beispiele aus der kPNI und erläutert, woran es eventuell noch liegen kann, wenn man trotz Beachtung von den allgemein geläufigen Strategien nicht wirklich gut schlafen kann. Was haben zum Beispiel Entzündungsvorgänge im Körper mit gesundem Schlaf zu tun? Was hat Cortisol damit zu tun? Und was welche ersten Schritte könnten dir helfen, um endlich wieder besser zu schlafen? Hör rein und sei gespannt!

Millions of women in their 30s–50s are being told they're “depressed” when their brains and hormones are simply changing. In this episode, I sit down with Dr. Suzanne Gilberg-Lenz to unpack the truth about midlife mood shifts, rage, and the hormonal fluctuations that mimic depression but aren't the same. We break down the science of perimenopause, why women are so often misdiagnosed, and how decades of excluding women from research left major gaps in understanding how estrogen, progesterone, and testosterone shape the brain. Dr. Gilberg-Lenz reveals how hormonal changes—starting up to ten years before menopause—can transform mood, cognition, and stress, and how modern science is finally catching up to just how powerfully hormones influence the mind. About the guest:Dr. Suzanne Gilberg-Lenz is a board-certified OB/GYN and integrative women's health expert who blends conventional medicine with Ayurvedic training. A USC-trained physician with a residency at Cedars-Sinai, she supports women from adolescence through menopause and is the author of Menopause Bootcamp (Harper Wave, 2022). Her work focuses on demystifying midlife, challenging ageism in healthcare, and empowering women with science-based guidance. Follow Dr. Gilber-Lenz: Instagram: @askdrsuzanne  *** Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. *** A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts: Function Health Visit https://functionhealth.com/louisa or use gift code NEURO100 at sign-up to own your health.  Thrive Market Go to https://ThriveMarket.com/neuro to get 30% off your first order, and a free $60 gift Branch Basics Take 15% off your order at https://branchbasics.com/NEURO with promo code NEURO.   Bubs Natural For a limited time only, our listeners are getting 20% OFF at https://bubsnaturals.com   by using code LOUISA at checkout VuoriGet 20% off your first purchase at https://vuori.com/neuro  Rho Nutrition You can get 20% off with the code NEURO at https://rhonutrition.com *** I'm Louisa Nicola — clinical neurophysiologist — Alzheimer's prevention specialist — founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention. If you're committed to optimizing your brain — reducing Alzheimer's risk — and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_ Topics discussed:00:00 – Intro 02:07 – Early Signs of Perimenopause 03:15 – How Hormones Shift in Your 30s–50s 04:32 – Why Anxiety Spikes in Midlife 07:02 – Antidepressants vs. Hormones 09:27 – How Estrogen Shapes Mood & Neurochemistry 11:23 – PMS, PMDD, Postpartum & Perimenopause Overlap 12:25 – Perimenopause Amplifies Existing Issues 18:00 – Estrogen, Progesterone & Testosterone in the Brain 20:45 – AMH, Egg Quality & Fertility After 40 23:17 – Postpartum vs. Perimenopause at 40+ 26:55 – Getting Pregnant on Hormone Therapy 31:19 – Reinventing the Menopause Narrative 34:25 – Gut Health, Microbiome & Hormones 35:30 – Ayurveda's Role in Midlife Health 37:10 – The Patient Who Transformed Dr. Gilberg-Lenz's Path 43:08 – Negative Thoughts, Cortisol & Brain Aging 44:23 – Hormone Chaos, Inflammation & Cognitive Decline 48:23 – When Labs Are “Normal” but Symptoms Aren't 49:53 – How Perimenopause Should Be Treated 51:55 – The Future of Midlife Women's Healthcare 56:28 – Why the System Fails Women (and How to Navigate It) 58:02 – GLP-1s, Hormones & Longevity Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Provider Series, CEO Tylar Brannon sits down with Irene Burns, PA, from our Pinehurst office, to unpack one of the most misunderstood hormones: cortisol. Cortisol isn't the “bad hormone” social media makes it out to be. It's actually essential for energy, immunity, and brain function. But when it stays elevated for too long due to chronic stress, poor sleep, under-eating, blue light, nutrient deficiencies, or hormonal imbalance, it can contribute to inflammation, anxiety, brain fog, weight gain, and insulin resistance. Tylar and Irene break down why cortisol is necessary for life, how chronic stress disrupts thyroid and testosterone production, and why symptoms like fatigue, brain fog, and lack of motivation are often hormone-related. They also discuss how testosterone calms the nervous system and supports cortisol regulation, as well as simple lifestyle habits that naturally help reset cortisol. If you've been feeling “tired and wired,” inflamed, or unable to focus, this episode will help you understand what's going on inside your body, and what steps can help you restore balance. Ready to feel like yourself again?


Warum du im Dezember zunimmst – und warum es nichts mit Essen zu tun hat. Eine wissenschaftlich fundierte Folge für alle über 40.Warum nehmen so viele Menschen über 40 im Dezember zu – obwohl sie gar nicht mehr essen?In dieser Episode erkläre ich dir, was wirklich dahintersteckt: dein Nervensystem, deine Stressbiologie und die unsichtbaren Belastungen, die im Dezember stärker wirken als in jedem anderen Monat.Du erfährst, warum dein Körper mehr Appetit entwickelt, warum Fett leichter gespeichert wird, weshalb Cortisol und Dopamin dein Essverhalten beeinflussen – und warum das absolut nichts mit „fehlender Disziplin“ zu tun hat.Wir sprechen darüber:• wie dein Nervensystem im Dezember übersteuert• warum Menschen über 40 biologisch anders reagieren• wie Stress, Schlaf und mentale Erschöpfung deinen Stoffwechsel beeinflussen• welche Sofort-Strategien dich durch den Dezember bringen – ohne Diät, ohne Druck, ohne SelbstkritikDiese Episode ist wissenschaftlich fundiert, klar erklärt und perfekt für alle, die sich im Dezember endlich selbst verstehen wollen – statt gegen ihren Körper zu kämpfen.Werbepartner:NO COFFEE : Code: MIMI15 HIER LANGSupport the showPLATZ 1 SPIEGEL BESTSELLER: Mein Buch: WENN NICHT JETZT, WANN DANN?! PLATZ ! HIER lang zu Thalia Hier zu Amazon Instagram @mimilawrencefitness INSTAGRAM NEUER KANAL: @mimilawrencegesundheit Youtube: MIMI LAWRENCE FitnessWebseite: mimilawrence.comTik Tok @mimilawrencefitness

INTERMITTENT FASTING F*CKING UP YOUR CORTISOL!? (#1 Hack) ⚠️

Discover the latest science behind fasting and innovative fasting alternatives in this episode with Dr. Chris Rhodes, nutritional biochemist. Learn about the anti-inflammatory and longevity benefits of a 36-hour fast, and how Mimio, a fasting supplement, can help you access fasting's advantages without skipping meals. With special insights on women's health—including hormones, muscle preservation, and metabolic changes—this is essential listening for anyone interested in optimizing wellness, especially women navigating midlife.Curious to try Mimio for yourself? Visit https://drstephanieestima.com/mimio and use code ESTIMA for 20% off. Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(4:00) The Biology of Fasting: What's Actually Happening(12:00) Fasting Timelines: 16:8 vs 24hr vs 36hr(16:00) The 36-Hour Metabolic Signature(21:00) NAD, Estrogen, and Women in Midlife(26:00) Cortisol, HPA Axis, and Female Sensitivity(30:00) Thyroid Suppression During Fasting(34:00) Muscle and Bone Preservation Strategies(43:00) The Four Fasting-Mimetic Molecules(54:00) Fasting Benefits Without Fasting(1:03:00) Clinical Study Results: 2.5 Years Younger(1:07:00) Dosing and Best Practices(1:12:00) BONUS: After-Party with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep445/We couldn't do it without our sponsors:BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.TROSCRIPTIONS - There's a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order.BIOPTIMIZERS - Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to get 10% off your order.MASA - MASA's chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTERLMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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André, The Impulsive Thinker™ is joined by seasoned addiction counsellor Rand Teed to break down how stress uniquely impacts the ADHD Entrepreneur. If you've ever wondered why your ADHD brain seems to live in survival mode or why chronic stress pushes you toward burnout and overwhelm, this episode is for you. Together, André and Rand explore the science behind cortisol, dopamine, and how stress can crank up ADHD symptoms fast. They also dig into practical mindfulness techniques you can use right away to reclaim focus and boost your sense of safety. It's all about real strategies for a calmer mind and more productive days.  

In this episode, Coach Brian breaks down one of the most overlooked reasons women over 40 struggle to lose weight — chronic stress and the hormonal chain reaction it creates.You'll learn:✅ Why stress affects women differently after 40✅ How shifting estrogen and progesterone change the way your body handles cortisol✅ What happens when cortisol stays elevated day after day✅ The science behind “Medical Weight-Loss Resistance Syndrome”✅ Why eating less and exercising more backfires under stress✅ The physiological reasons the midsection becomes more stubborn✅ How sleep, blood sugar, and nervous-system overload all contribute to plateaus✅ The key shift women need to make to help their metabolism feel “safe” againThis episode gives you a science-backed understanding of why your body may not be responding — even when you're doing everything right.If you've ever felt like stress is sabotaging your progress, this will help you finally understand what's happening inside your body and how to break the cycle in a healthier, more sustainable way.Tune in and empower yourself with knowledge that truly moves the needle.

In this episode, Ben Azadi exposes the hidden cortisol–insulin loop that keeps millions stuck with stubborn belly fat even when they're eating clean, fasting, or doing keto. Ben breaks down how visceral fat acts like a hormone factory, absorbing cortisol and driving insulin resistance — creating what he calls the Cortisol–Insulin Death Spiral. You'll learn: Why visceral fat has 2–3× more cortisol receptors and why belly fat hoards cortisol How stress can keep insulin high even with a perfect diet The top 3 cortisol traps: the 3 AM cortisol spike, chronic cardio, and over-fasting Why long-distance cardio can increase belly fat The science behind cortisol-driven glucose dumps Simple fixes that rebalance your hormones and restore fat burning Ben shares practical solutions including stopping food 3 hours before bed, the raw honey + sea salt protocol, post-meal walks, protein balancing, weekly 24-hour fasts, sprinting instead of chronic cardio, and the powerful hormonal benefits of Vitamin G (gratitude). FREE GUIDE: World's Easiest 7-Day Protocol To Shes Fat, Stop Cravings & Reset Energy  -https://bit.ly/3K3r1Tv 

¿Alguna vez te has sentido estresado o ansioso sin razón? ¿Has notado que tu cuerpo reacciona de manera diferente cuando estás bajo presión? Hoy te vamos a contar por qué; el cortisol, la hormona del estrés, juega un papel importante en nuestra respuesta al estrés y puede tener un impacto significativo en nuestra salud y la forma en que nos sentimos.

In this episode of the Harmony Inspired Health podcast, Dr. Harmony Robinson-Stagg explores the concept of 'cortisol chaos' and its impact on women's health. She discusses the importance of understanding cortisol as a stress hormone and how its imbalance can lead to various health issues. The conversation delves into the role of the nervous system, trauma-informed Ayurveda, and practical tools for regulating the nervous system. Dr. Robinson-Stagg emphasizes the significance of safety, routine, and community in achieving nervous system nirvana, ultimately leading to a 'real glow up' that transcends physical appearance.00:00 Introduction to Cortisol Chaos01:21 Understanding Cortisol and Its Effects04:23 The Role of the Nervous System07:24 Trauma-Informed Ayurveda and Safety10:47 Practical Tools for Nervous System Regulation16:12 The Importance of Connection and Community18:01 The Real Glow Up: Nervous System SovereigntyConnect with Harmony:Get the book - Ayurveda & The alchemy Of HER; https://www.harmonyinspiredhealth.com.au/book/FREE Masterclass: Intro to Ayurveda For Health & Wellness Professionals ⁠https://www.harmonyinspiredhealth.com.au/masterclass-ayurveda-for-wellness-professionals/⁠Website: ⁠https://www.harmonyinspiredhealth.com.au⁠Instagram: ⁠www.instagram.com/harmony.inspired.ayurveda⁠Become a certified Ayurveda Holistic Health Coach: ⁠https://www.harmonyinspiredhealth.com.au/ayurveda-alchemist/⁠Book a FREE Clarity Call with Harmony: https://p.bttr.to/3r0ymHbTemple of higHERself™ Activation: https://ayurveda-alchemist-academy.thinkific.com/courses/higHERself-activations

This week I sat down with Justin Hai, the guy who basically said "yeah… stress is the villain in your midlife story" and then wrote a whole book proving it. Spoiler: he's right. We dig into: • Why cortisol is out here acting like a drama queen • The sleep-stress-hormone Bermuda Triangle making belly fat stick around • How tech is low-key ruining your metabolism • The truth about hot flashes that'll make you rethink what's really "stressful" • Why weights beat cardio every damn time • How to set yourself up for a night of actual sleep, instead of scrolling your soul away Plus, Justin shares what REALLY works for calming that buzzing nervous system without giving up your phone forever or moving to a cave. If you've ever said "this is just my life now"… listen up. It's not. PRESS PLAY Then come tell us your biggest "ohhhh THAT'S why" moment. Links Facebook group https://www.facebook.com/groups/fitgirlmagic Tik Tok @kimbarnesjefferson Instagram https://www.instagram.com/kimjeffersoncoach/ Free Resources: https://www.fitgirlmagic.com/freeresources_podcast 12 week strength training program –Strong by Spring https://kimbarnesjefferson.lpages.co/strong-by-spring Website: http://www.kimbarnesjefferson.com Rebalance https://www.instagram.com/rebalancehealth/ Justin Hai https://www.instagram.com/justin_a_hai/ Linked in https://www.linkedin.com/in/justinhai/ Rebalance https://www.facebook.com/rebalancehealthofficial/ Tik Tok https://www.tiktok.com/@rebalancehealth

“Can you really be thankful when your heart is breaking?”In this powerful Thanksgiving episode of Female Voices: Life & Loss, Teresa and LaWayna open up about navigating grief during the holidays and how gratitude can coexist with pain. From personal stories of loss to a helicopter ride filled with fear and prayer, they share authentic perspectives on reframing, community, and starting small gratitude practices that help bring calm to an overwhelmed mind.Whether you're grieving someone you love, struggling financially, or just feeling disconnected heading into the holidays—this conversation will remind you that you're not alone, and you can hold grief and grace at the same time.Quotes worth remembering● “You can absolutely have gratitude and be grieving at the same time—we are complicated human beings.” – LaWayna ● “Sometimes instead of asking ‘What am I grateful for?' ask ‘What do I have?'” – Teresa● “When we slow down and breathe, even for two minutes, the body begins to restore.” – Teresa● “I told the Lord, help your little sad child today.” – LaWayna ● “Maybe start with the ungrateful list before the grateful one.” – LaWayna Topics Covered● Navigating grief during the holiday season● How gratitude affects our brain chemistry and cortisol levels● Different gratitude practices (journaling, prayer, spoken word, connection)● The power of community in healing (AA, friendships, families)● Reframing and slowing down to be present● Adventuring outside comfort zones as an act of livingKey Takeaways● You can hold both grief and gratitude at the same time. Healing doesn't require pretending you're okay.● Starting small helps: Even a 2-minute breathing or gratitude moment can help reduce stress.● There is no one right way to practice gratitude. Journaling, prayer, speaking, community—find what works for you.● Reframing can shift mental state. Sometimes “What do I have?” is easier than “What am I grateful for?”● Getting emotions out (even the negative ones) may help. Try writing an “ungrateful list” before moving into gratitude. Suggested Timestamps00:00 – Welcome & Thanksgiving intro02:13 – Acknowledging current struggles (financial, loss, food scarcity)05:04 – Josh's gratitude practice through AA community07:02 – Holding grief and gratitude together11:19 – Scientific impact of gratitude (dopamine, serotonin)14:25 – How grief floods the body with cortisol17:07 – Breathing practice and beginning with 2 minutes22:49 – Helicopter moment: prayer, fear, and reframing27:30 – “What do I have?” as a gratitude entry point28:00 – Ungrateful list exercise29:18 – Tool announcement for listeners30:21 – Thanksgiving photos & family traditions32:21 – Closing remarks & listener engagementMentions & Shoutouts● AA Support Group – demonstrating accountability and morning gratitude list.Episode Extras●

New research shows that people with Alzheimer's have higher cortisol levels and a skewed cortisol-to-DHEA-S ratio, revealing that chronic stress drives early brain degeneration long before memory loss appears Cortisol, your body's main stress hormone, damages neurons and disrupts energy metabolism when it stays elevated, while DHEA-S acts as a protective neurosteroid that helps your brain resist inflammation and oxidative stress Bioenergetic researcher Georgi Dinkov connected these findings to thyroid and metabolic health, showing that when your cells don't produce enough energy, cortisol rises and accelerates cognitive decline Tracking your cortisol-to-DHEA-S ratio offers a powerful early warning sign for chronic stress and neurodegeneration, allowing you to take preventive action years before symptoms develop You can rebalance these hormones naturally by fueling your metabolism with adequate healthy carbohydrates, improving sleep and light exposure, reducing overtraining, practicing calming breathwork, and using natural progesterone to help quiet cortisol

We've always said that healthy skin starts from within, but few people understand how deeply skin and longevity are connected. Every wrinkle, blemish, or loss of elasticity begins with inflammation and cellular stress that ripple throughout the body.In this episode, we sit down with world-renowned dermatologist Dr. Doris Day to explore how the skin doesn't just reflect your health, it drives it. From managing inflammation to restoring collagen through sleep, nutrition, and resistance training, Dr. Day reveals why true skin longevity starts at the cellular level.We also discuss the rise of prejuvenation, the science behind Softwave and exosomes, and how new molecules like RLX201 (ReQ) are changing the way we approach aging. Dr. Day shares how to rethink fillers, balance hormones, and build skin health that lasts decades, not months.We Also Discuss:(00:00) Blending Dermatology, Health Optimization, and Longevity(04:38) How Skin Reflects and Affects Whole-Body Health(08:39) Stress, Cortisol, and the Skin-Brain Connection(10:17) The Truth About Sunscreen, Hormones, and Menopause(13:51) Real Prejuvenation and the Rise of Softwave(19:40) RLX201 (ReQ) and the Future of Skin Longevity(32:20) Inflammation, Oxidative Stress, and Aging Skin(37:56) Critical Thinking and the Future of Longevity Medicine(46:18) Fillers, Balance, and the Art of Subtle Enhancement(58:42) Longevity Habits for Better Skin and HealthFind more from Young Goose:Blue Peptide Spray: Cellular hydration meets antioxidant power → Blue Peptide SprayUse code PODCAST10 to get 10% off your first purchase, and if you're a returning customer use the code PODCAST5 to get 5% off at https://www.younggoose.com/ Instagram: @young_goose_skincareFind more from Dr. Doris DayWebsite: https://dorisdaymd.com Instagram: @drdorisday LinkedIn: Doris Day, MD

Unlock the secret superpower behind bold leadership, gratitude! In Episode 179 of the DYL Podcast, host Adam Gragg sits down with purpose-driven business leader Ben Hutton for a refreshingly real, fast-paced journey into the messy, courageous world of thankfulness. Are you tired of stress killing your creativity? Want to break the cycle of negativity and step into abundance? This episode throws open the vault of practical tips, personal stories, and, wait for it, worksheets that can supercharge your mindset and fuel actionable change.Discover the three game-changing decisions every leader needs to make to keep gratitude at the center of life, work, and relationships. Hear how Ben Hutton cracked the code to staying present, transforming team culture, and fighting resistance to positivity, even on the construction site! This conversation doesn't just make you feel good; it arms you for growth, resilience, and lasting impact.Listen now to spark joy, crush comparison, banish perfectionism, and ignite bolder action. You'll leave with an actionable plan you can use TODAY. Dare to be the leader who lives—and leaves—a legacy of gratitude. Dive in, and decide your legacy!Contact Ben Hutton and the With Purpose Podcast:https://benhutton.com/withpurpose/Click Here ➡️ 25 Gratitude Questions to Stay PositiveClick Here ➡️ Shatterproof Yourself Light CourseTop 5 Most Relatable Blogs:3 Foolproof Ways To Motivate Your Team: 3 Areas to Focus on as a Leader7 Benefits of Being Courageous4 Ways You're Demotivating Your Team: And What You Can Do About Each One10 Ways to Encourage People: How to Break The Invalidation TendencyHow to Make Good Decisions: 14 Tools for Making Tough Life ChoicesCHAPTERS:00:00 "Three Key Decisions Discussion"05:41 "Working at Gratitude"08:40 "Schedule Gratitude for Consistency"10:43 Building Connection Through Gratitude14:19 Gratitude and Life's Wake-Up Call19:44 "Gratitude Brings Present Focus"23:17 Practicing Gratitude Through Actions26:19 "Finding Myself in Leadership"27:31 "Leadership Reset and Self-Discovery"32:56 "Choose Greatness Through Agency"34:55 Weekly Planner for Prioritization37:08 "Real Friends Amid Divorce"Don't forget to subscribe for more conversations on leadership, growth, and living your legacy! Be sure to check out Escape Artists Travel and tell them Decide Your Legacy sent you!

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

Feeling off, bloated, or low on energy this holiday season? You're not imagining it - your hormones are responding to changes in routine, meals, and daily structure. And the good news? You don't have to feel “off” or wait until January to get back on track. In this episode, we're breaking down the three key hormones that often get disrupted for people with PCOS during the holidays: cortisol, insulin and reproductive hormones. You'll learn why your body reacts the way it does, and more importantly, simple, realistic ways to support your hormones so you can feel steady, energized, and in control.Inside, you'll discover how to:Use anchor rituals to regulate cortisol, even when your schedule is unpredictableBalance meals to keep insulin steady, without giving up the foods you loveUnderstand the trickle-down effect on reproductive hormones, and why upstream support matters more than chasing “perfect” estrogen or progesterone Plus, I'm sharing free resources to help you take action immediately:✨PCOS Symptom Tracker  know what's driving your symptoms and get clarity on what to do next✨ Hormone & Gut Health Toolkit:  everyday strategies to boost energy, reduce stress, and feel in control of your hormones Whether it's one week of holiday events or a full month of disrupted routines, this episode gives science-backed, feel-good strategies that actually work, so you can enjoy the season, stay grounded, and start the new year feeling confident in your body.

Episode 378 revisits Dr. Shane Creado's science-driven advice on sleep, strategic napping, and why sleep is foundational for health, hormones, immunity, and performance. Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. This week, in our review of EP 72 with Shane Creado, MD and his book Peak Sleep Performance for Athletes and will learn:  How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Clip 1: The Science of Strategic Napping In Clip 1, Dr. Shane Creado explains why every cell in the body follows its own circadian rhythm—and why humans were historically wired for polymodal sleep, with natural dips in alertness that make afternoon naps biologically appropriate. You'll learn: Why the “post-lunch crash” is actually a melatonin rise, not just fatigue Why old advice to “avoid naps” is outdated How short, intentional naps can boost alertness, learning, mood, and performance The simple rules behind strategic napping: length, timing, and environment This clip lays the groundwork for using naps as a tool—not a crutch—for better brain function. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers Clip 2 shifts the focus to the first moments of your day. Dr. Creado warns that checking your phone the moment you wake up spikes cortisol and sends your brain into danger mode, increasing anxiety and disrupting emotional regulation for the entire day. You'll also learn: Why shift work fragments DNA Why the WHO classifies shift work as a possible carcinogen How sleep protects your hormones, immune system, gut health, and long-term aging This clip reinforces that sleep is foundational biology, not optional or replaceable. How This All Connects to The Silva Method We close the episode by tying these insights back to our most-listened-to series—the Silva Method. Both Dr. Creado's strategies and Silva's techniques point to the same powerful truth: When we intentionally shift the brain into restorative states—through sleep, strategic napping, or Alpha/Theta training—we unlock higher performance, creativity, intuition, and emotional stability. You'll see how: Strategic naps naturally guide the brain into Alpha and Theta brainwave patterns Morning routines that protect your cortisol curve mimic Silva's “mental housecleaning” Sleep resets the brain in the same way Silva exercises reset focus, clarity, and intuition Both methods teach us to work with the brain, not against it Together, the science of sleep and the mental training of Silva give you a complete framework for building peak performance from the inside out. Episode 378: Featuring Dr. Shane Creado (Integrating the Silva Method[i] for Increased Creativity-Nap Integration) For today's Episode 378, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I'll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. As we review these episodes, you'll notice that around the time of the pandemic, around 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples when we added stress reduction to help us to boost our physical and mental health. This week, we're going back to one of my favorite interviews with the inspiring Dr. Shane Creado, who we first met on EP 72[iii] in July 2020 on the topic of “Sleep Strategies that Will Guarantee a Competitive Advantage.” Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront. To quickly review his background: Dr. Creado completed an undergraduate degree in physical therapy, went on to earn his MD, and then completed a fellowship in Sleep Medicine at the University of Wisconsin, recognizing the huge overlap between sleep and psychiatric issues. He believes in optimization, not normalization, and devotes his work to optimizing brain health in professional athletes, executives, and anyone interested in peak performance. We did a deep dive into his book Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage on EP 71[iv] so that, when he came on EP 72, we could maximize our time together, by asking the most practical questions to help all of us move the needle with our sleep. How did I come across Dr. Creado? I first heard him on Dr. Daniel Amen's Brain Warrior's Way Podcast, since he worked closely with Dr. Amen at that time. At that point I was just beginning to learn how to track and improve my own sleep. This conversation with him actually happened about a year before our interview with Dr. Kristin Holmes,[v] VP of Performance Science at WHOOP, and before I began officially measuring my sleep data with a wearable device. A few months after this interview, Dr. Creado reviewed my brain scan results from Dr. Amen's Clinics and told me that my brain showed the same pattern as someone who was sleep deprived (which we shared on EP 84[vi]). That feedback sent me searching for what else I could do to improve this crucial health staple: sleep. This episode opened the door for me to meet many other leaders in health and wellness and ultimately led to our deep dive into the six health staples that are scientifically proven to improve our mental and physical well-being. This was all years before our popular series on The Silva Method[vii] (still our most-listened-to series on this podcast), where we covered how to improve our creativity and innovation with sleep, and also before our review of The Fisher Wallace Brain Stimulator[viii] that held the top spot for years (with the topic of improving sleep). But it all really began with conversations like this one—with Dr. Shane Creado—on achieving peak performance with our sleep. So let's go back to March 2020 and revisit what Dr. Creado had to say about sleep.   VIDEO 1 – Click Here to Watch Dr. Creado reminds us that every cell in our body has its own circadian rhythm. When we understand this, it becomes clear what we need to do to support healthy sleep. He explains that historically, human sleep has been polymodal—people would sleep a few hours early in the night, wake for a bit, then sleep again in the early morning, and often nap in the afternoon. This pattern lines up with how melatonin behaves in the body: it rises at night, dips, and then shows a slight rise again in the afternoon. So when you feel sleepy after lunch, it's not just the food—it's your melatonin rising and your brain asking for a recharge. Key Takeaways from Dr. Shane Creado Dr. Creado challenges older sleep-hygiene advice that says to avoid naps altogether. In his words, that's “pretty much wrong.” Naps can be incredibly helpful—as long as you're strategic about them: Know how long you're going to nap Be deliberate about when and where you do it These are the keys to strategic napping, which we'll explore more as we revisit this powerful conversation. But first, let's put strategic napping into action. Put These Tips into Action 1. Keep Your Nap Between 10–20 Minutes (Power Nap) Short naps prevent you from dropping into deep sleep. This helps you wake up refreshed—not groggy—and boosts alertness, memory, and mood. 2. Use the 90-Minute Cycle Only When Needed A full 90-minute nap allows you to complete an entire sleep cycle. Use this only if you're: recovering from sleep debt jet-lagged coming off a night of fragmented sleep Avoid these longer naps late in the day. 3. Nap Before 3:00 PM Align your nap with the natural melatonin rise that occurs in the early afternoon. This prevents nighttime sleep disruption and supports your circadian rhythm. 4. Create a Consistent Nap Environment Set up conditions that your brain recognizes as “rest time”: dark or dim lighting comfortable temperature (lower temperatures are recommended) quiet or white noise reclining or lying down if possible Consistency trains the brain to drop into restorative rest efficiently. 5. Use a Caffeine Nap (If It Works for You) Drink a small amount of caffeine (like green tea or half a cup of coffee) immediately before a 10–20 minute nap. The caffeine kicks in right as you wake, giving you a double boost. 6. Set an Alarm Helps you avoid drifting into deep sleep and waking up groggy. This trains your brain to trust short naps and prevents oversleeping. 7. Observe Your Afternoon Melatonin Dip If you feel naturally sleepy between 1:00–3:00 PM, this is your biological nap window. Don't fight it—leverage it (if you can). 8. Don't Nap to Escape Stress Use napping as a performance tool, not an emotional coping mechanism. If you're lying down to escape anxiety, use breathwork or a 5-minute mindfulness break instead. 9. Track Your Sleep Response Everyone's nap sensitivity is unique. Track how naps affect your: nighttime sleep alertness mood work performance training or athletic performance If you want to dive deep, measure it: WHOOP, Oura, or any wearable can help determine your best nap duration and timing. 10. Combine Naps With Movement A short walk before or after a nap enhances the circadian benefit and clears residual grogginess. PUTTING THESE TIPS INTO ACTION: By now, we've all heard that napping is not a sign of laziness—it's a strategic tool for combating the sleep epidemic we're facing. Sleep deprivation can impair the brain as much as being under the influence, which is why even short, well-timed naps can play a powerful role in restoring our cognitive performance, mood, and overall health. I had to look to see what Matthew Walker[ix] (also known as the Sleep Diplomat) had to say about napping, compared to Dr. Creado's view, since I was studying both at the same time. If you look at this chart I've added in the show notes, you can see that Dr. Creado's philosophy helps you to nap for performance; (which makes sense to me since Dr. Creado advises athletes) and Matthew Walker helps you to nap without harming your nighttime sleep. His advice also made sense to me as he advises the general population, and the statistics don't lie. Most of us are sleep deprived. Both sleep experts believe in the power of taking naps, and they both lean towards napping for less than 20 minutes for power napping that avoids grogginess. While not all work environments are built to support this research, that surrounds napping before 3pm, there are companies that are embracing this research, you can Nap on the Job at These 10 Companies[x] Google PricewaterhouseCoopers Ben & Jerry's Cisco Potato Zappos Nike Uber White & Case Thrive Global If you like this option, you're in good company. Many organizations are already embracing future-focused workspaces with this research in mind. Arianna Huffington, now the founder of Thrive Global, has been one of the loudest voices calling attention to the sleep-deprivation crisis. She wrote the best-selling book The Sleep Revolution[xi] to highlight the science behind sleep and why our culture must change. Huffington points to research showing that naps boost the immune system, lower blood pressure, increase learning capacity, improve memory, and enhance our ability to perform complex tasks (Yahoo Finance). Companies adopting nap rooms and rest pods aren't being trendy—they're aligning their workplaces with well-established neuroscience and physiology. And this brings us full circle, because Dr. Shane Creado was emphasizing these same science-backed principles long before workplace culture caught up, showing us exactly how sleep—and even strategic napping—can become a powerful tool for peak performance. And here's where today's episode takes a powerful turn. We are going back to our MOST downloaded Series, The Silva Method, to now implement this method into Dr. Creado's tip for napping, to increase our creativity, innovation and productivity. The Silva Method & The 20-Minute Nap Where Creativity, Insight & Neuroscience Meet** Now that we know what to do from Dr. Creado's research—use short, strategic naps to support performance—the next step is to take this deeper and connect it to the most transformative tool that we've covered in our 7 years of hosting this podcast: The Silva Method. This is where the magic happens, as theory meets practice. What José Silva taught decades ago about guiding the brain into the Alpha state (a mental state of calm wakefulness, that is distinct from the high-frequency beta waves of a busy, alert mind) aligns perfectly with what neuroscience shows happens in a 20-minute nap. And it also explains why so many innovators—Einstein, Edison, Dalí, Tesla, Da Vinci—used structured micro-naps or “drifting states” to solve complex problems. They weren't just resting. They were deliberately entering the insight zone. Edison used metal balls to wake himself the moment he crossed into Theta (the brain state of deep relaxation that's a gateway to creativity, inspiration and new ideas). Dalí held a key over a plate for the same purpose. Einstein was known for multiple micro-naps throughout the day. Da Vinci mapped polyphasic sleep schedules to stay in that creative borderland between wake and sleep. They had discovered what both neuroscience and the Silva Method confirm: The moments between wakefulness and sleep—Alpha and early Theta—are the brain's most fertile ground for new ideas. **If you have not yet listened to the 4 PART SERIES on The Silva Method[xii], I highly encourage it as we do go into detail on HOW to start this practice, and learn how to train your brain to accomplish outstanding results that truly will shock you. How This Works? The Silva Method adds conscious intention. Before entering the Alpha, State you plant a question, problem, or intention—something that you want to solve, or learn more about. Then during the nap-like drift, the brain naturally reorganizes information, makes connections, and surfaces insights. When you return to Beta (full wakefulness), those insights often rise effortlessly. I've been doing this practice for 26+ years now, and I can tell you that it takes practice. In the beginning, I didn't have control of what was showing up on the screen of my mind during these short naps, and I had a difficult time understanding what certain things (or insight that were flashing on the screen of my mind) really meant. This will take practice, but it's well worth the time spent. A 20-minute nap and The Silva Method are using the same brain states—one intentionally, one biologically. Combined, they become a powerful creativity tool. Why This Works (Neuroscience + Silva) ✔ The brain enters Alpha/Theta — insight frequencies ✔ Cortisol drops — freeing cognitive resources ✔ The Default Mode Network activates — your “creative network” ✔ The nap resets your mental clarity ✔ The Silva Method gives the mind a specific task (whatever it is you are looking to solve). Together, they create a simple, natural protocol for breakthrough thinking. How To Use The Silva Method with a 20-Minute Nap to Improve Creativity? Here's a simple protocol that we can all use: Set an intention “Show me a solution for ___.” “Give me a creative idea for ___.” Enter Alpha (Silva Method) Use the 3–2–1 countdown or your preferred Silva relaxation method. Drift for 15–20 minutes You don't need full sleep—just hover between wake and sleep. Wake & Write Capture any images, ideas, feelings, or impressions immediately. This is truly one of the fastest ways to reset the brain, boost creativity, and spark intuition—because it aligns neuroscience with intention. The insights that you discover here are life-changing. Start writing down the ideas you “see” and “feel” and you will begin to find solutions to problems or ways forward in your daily life. VIDEO 2 Click Here to Watch Which brings us to our 2nd clip from Dr. Creado who reminds us about an important habit (that I have yet to master). Dr. Creado explains the deeper biological consequences of poor sleep with a powerful reminder: “If you immediately go to social media or your work emails as soon as you wake up, your cortisol levels are boosted even more. You go straight into danger mode and anxiety mode, and that's how you start your day.” He goes on to give an example many people don't realize the seriousness of: “Shift work actually causes fragmentation and breaks in your DNA. It sets people up for an increased risk of heart attacks and strokes. The World Health Organization has even designated shift work as a possible carcinogen—a cancer-causing behavior.” Most people think a few hours of lost sleep just makes them groggy or irritable, but as Dr. Creado explains, the consequences go much deeper: “This goes down to your very DNA. Sleep is your anchor. It can stave off aging. It can prevent obesity and inflammation. It can boost your immune system. It can delay menopause. It can upregulate testosterone and growth hormone levels, suppress stress hormones, and even regulate your gut flora.” This section reinforces the core theme of your episode: sleep is foundational biology—not a luxury—and optimizing it has ripple effects across every major system of the body. Key Takeaways from Dr. Shane Creado's 2nd Clip Avoid social media and emails immediately upon waking. They spike cortisol and activate “danger mode,” increasing anxiety from the moment your day begins. Shift work is biologically damaging. It fragments DNA, increases risk of heart attacks and strokes, and is recognized by the WHO as a possible carcinogen. Sleep is not optional—it's your biological anchor. It stabilizes your entire internal system, including mood, hormones, metabolism, and immunity. Poor sleep accelerates aging. Adequate sleep can slow (and even reverse) biological wear, protecting long-term health. Sleep regulates critical hormones. It boosts testosterone and growth hormone while reducing stress hormones like cortisol. Your gut depends on your sleep. Quality sleep helps maintain healthy gut flora, which influences everything from mood to inflammation to immunity. Put These Tips Into Action Here are simple, science-backed steps you can start today to optimize your sleep: 1. Protect the First 30 Minutes of Your Morning No social media No emails No news Use this time for grounding: hydration, sunlight, breathwork, or light movement. Dr. Creado is far from the only expert emphasizing this point—best-selling author Brendon Burchard includes it as one of his core High Performance Habits, reminding us that how we start our morning sets the tone for our entire day. 2. If You're a Shift Worker, Control What You Can Keep a consistent sleep–wake schedule when possible Use blackout curtains and cool temperatures Nap strategically to offset circadian disruption Prioritize sleep hygiene even more than daytime workers (This population is often overlooked. It came up with Dr. Creado, as well as with our interview with Kelly Roman how many people with shift work should be given extra support). 3. Build a Nighttime Routine That Signals “Safety” to the Brain Dim lights 60–90 minutes before bed Reduce screens Use calming cues: stretching, reading, warm shower, or meditation Keep a consistent bedtime 4. Use Strategic Napping to Lower Stress Hormones 10–20 minutes in the early afternoon Set an alarm to avoid deep-sleep grogginess A “caffeine nap” can boost alertness if well-tolerated 5. Strengthen Your Hormone Health Through Sleep Consistency Aim for 5–8.5 hours per night Regular sleep schedules support testosterone, growth hormone, and metabolic stability 6. Support Your Gut Through Rest Quality sleep = more balanced gut flora Try to eat your final meal 2–3 hours before bed Avoid heavy meals late at night 7. View Sleep as the Foundation for Everything Else Instead of seeing sleep as something to “fit in,” shift your mindset: Sleep is the strategy that makes all your other strategies work better. REVIEW AND CONCLUSION — Episode 378 PART 1 of our REVIEW with Dr. Shane Creado Key Insights From Video 1: Your Biology Wants You to Nap Dr. Creado reminded us that every cell in the body runs on its own circadian rhythm, and historically, humans slept in multiple phases—including early afternoon naps aligned with our melatonin's natural rise. He challenged outdated sleep-hygiene rules that discouraged napping and instead showed us how strategic naps—short, intentional, and well-timed—can restore energy and boost performance. We covered practical strategies for making napping work in real life, from 10–20 minute power naps to full 90-minute cycles when recovery is needed, emphasizing timing, environment, and consistency. Napping for Performance vs. Protecting Nighttime Sleep To deepen this topic, we compared Dr. Creado's approach with Matthew Walker's. Both agree that short naps (under 20 minutes) offer the best everyday benefits, though their philosophies differ: Creado teaches you to nap for performance, especially for athletes and high performers. Matthew Walker teaches you to nap without disrupting nighttime sleep, focusing on the general population. And while not all workplaces support napping, many leading companies now do—Google, Cisco, Zappos, Nike, Uber, PwC, and more—reflecting research championed by leaders like Arianna Huffington, who has long warned that sleep deprivation is a cultural crisis. Naps, she notes, improve immunity, blood pressure, learning, memory, and performance. Organizations adopting nap rooms aren't following a trend—they're following neuroscience. Key Insights From Video 2: Protect Your Morning Brain In our second clip, Dr. Creado warns about a habit many of us (including myself) struggle with: checking the phone immediately upon waking. This single behavior spikes cortisol and sends the brain into “danger mode,” setting the tone for an anxious, reactive day. He also described the biological risks of shift work—including DNA fragmentation and increased risk of heart attack and stroke—conditions serious enough that the WHO classifies shift work as a possible carcinogen. His message was clear: Sleep is your anchor. It affects aging, inflammation, immunity, hormone balance, and even gut health. Dr. Creado reminded us that sleep isn't a luxury—it's foundational biology. When we optimize sleep, we improve every system in the body: our hormones, immunity, focus, mood, and even our longevity. And when we take what he taught and combine it with the intentional practice of The Silva Method, we unlock something even more powerful. A simple 20-minute nap becomes more than rest—it becomes a doorway into the Alpha state where creativity, insight, and intuition live. This is why so many innovators throughout history used micro-naps to solve problems. The Silva Method simply adds conscious intention. And when we pair intention with the brain's natural rhythms, we create one of the most reliable pathways for breakthroughs. And watch how your best most innovative and creative ideas begin to rise to the surface.   With that thought, we will close out this episode, and we will see you next week, with PART 2 of our interview review with Dr. Creado. We have only scratched the surface of our review of this important health staple of sleep. See you next week.   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer's Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #71 with Dr. Shane Creado on “A Deep Dive into Dr. Creado's Peak Sleep Performance for Athletes”  https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristin Holmes, VP of Performance Science from Whoop.com https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 “Andrea's SPECT Image Brain Scan Results”  https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 120 “Andrea's Personal Review of The Fisher Wallace Wearable Medical Device for Anxiety, Depression and Sleep/Stress Management” https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/   [ix] https://www.sleepdiplomat.com/   [x] https://finance.yahoo.com/news/nap-job-10-companies-100300632.html   [xi] https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X The Sleep Revolution, Published by Arianna Huffington April 4, 2017 [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/  

Jamila Rizvi has not been the perfect sick person.

In this episode, Ben Azadi reveals how most people are using olive oil completely wrong — and how drinking high-quality extra virgin olive oil at the right time can melt belly fat, lower cortisol, reduce inflammation, and boost metabolic health in as little as one day. Ben explains the science behind olive oil's fat-burning power, including how it activates PPAR-alpha, improves GLP-1, stabilizes blood sugar, lowers insulin, and shuts down inflammation at the cellular level. He also breaks down how polyphenols like oleocanthal help regulate the HPA axis, improve sleep, boost autophagy, and enhance brain clarity. You'll learn the biggest mistakes people make with olive oil, why most store-bought oils are fake or oxidized, and why early-harvest, cold-pressed, high-polyphenol oil is essential. Ben shares his exact olive oil protocol, including: The morning fasted olive oil shot to lower cortisol How to pair olive oil with high-polyphenol foods When to take olive oil before meals for smaller glucose spikes How to use it at night or during 3 a.m. wake-ups His one-day “fat loss reset” using olive oil He also discusses why he personally uses the Fresh Pressed Olive Oil Club and offers his audience an exclusive “buy 2, get the 3rd free” link: http://benazadi.com/oliveoil  FREE GUIDE: 7-Day Fat-Burning Guide - https://bit.ly/4pnYoiB  This episode is a practical, science-backed guide for using one of the world's oldest superfoods as a metabolic medicine to burn fat, balance hormones, reduce stress, and improve longevity.

On this episode of Vitality Radio, Jared continues his deep dive into one of the most overlooked health threats of our time: endocrine-disrupting chemicals. If you haven't listened to Part 1 yet, hit pause and go back — the two episodes build on each other, and the full picture will make far more sense when heard in order.Here, we shift from identifying the problem to showing you how to clear it from your system naturally. This episode breaks down the detoxification phase of the long-awaited Endocrine Detox Protocol — built around four targeted formulas designed to support receptor clearance, liver pathways, gut integrity, and calcium balance to support healthy hormone signaling.If you've been struggling with stubborn symptoms, slow progress, or hormone fluctuations despite “doing everything right,” this episode will help you understand what's been missing — and how to finally address the upstream causes that matter.Products:LiverVitalityEndoCleanseBack On TractVital D3/K2 High PotencyVital D3/K2Magnesium BisglycinateAdditional Information:#588: The Hidden Epidemic Part 1: How Endocrine Disruptors Are Hijacking Your Health#507: Comprehensive Digestive Support to Get Your Gut ‘Back On Tract'!#565: D3, K2, Boron, and Silica: The Ultimate Synergy for Bones, Hormones, Arteries, and More!#258: Your Magnesium User's GuideVisit the podcast website here: VitalityRadio.comYou can follow @vitalitynutritionbountiful and @vitalityradio on Instagram, or Vitality Radio and Vitality Nutrition on Facebook. Join us also in the Vitality Radio Podcast Listener Community on Facebook. Shop the products that Jared mentions at vitalitynutrition.com. Let us know your thoughts about this episode using the hashtag #vitalityradio and please rate and review us on Apple Podcasts. Thank you!Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.

Your body is sending you signals every moment of every day, but are you listening? In this episode, I'll walk you through how these three hormones (cortisol, leptin, and ghrelin) dictate whether you wake up energised or exhausted, maintain focus or feel scattered, and recover quickly or stay stuck in chronic stress mode. Your hormones respond to your daily choices; make them work for you instead of against you.  Join the Ultimate Human VIP community for Gary Brecka's proven wellness protocols! https://bit.ly/4ai0Xwg Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9 Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 Intro of Show 01:07 Cortisol Definition and Reduction 05:00 What are Leptin and Ghrelin? 06:20 Effects of Consistent Calorie Restriction 07:30 Link to Study on Leptin Receptors: https://bit.ly/49nHUlX 08:30 How to Balance These 3 Hormones The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

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Why is it that women experience stress more intensely than men? Drs. Daina Parent and Annette Schippel discuss the connection between women's hormones and the effects of stress on the female body. Dr. Schippel shares her personal and professional experience navigating the stages of a woman's reproductive journey and how endocrine health plays a significant role in hormone balance. Drs. Parent and Schipple emphasize the importance of working with qualified healthcare providers trained in herbal medicine in order to find the right herbs for each person and symptom picture. Dr. Schippel offers invaluable clinical tools and takeaways to create a strong foundation for any woman to navigate stress management and optimal wellness with nutrition, herbs, lifestyle and more. Dr. Annette Schippel is a chiropractor and a graduate of Logan College of Chiropractic, she brings over 25 years of experience to her work. She owns two thriving family practices that focus on pediatrics, women's health, and clinical nutrition, and she regularly sees patients from across the United States and around the world. Known for her expertise in functional medicine and endocrinology, Dr. Schippel has become a respected educator, author, and speaker. She has written and co-authored numerous clinician manuals and lectures domestically and internationally on topics in nutrition and functional endocrinology.  She has had the privilege of visiting Medi-Herb in Australia for 3 years to receive advanced training in phytotherapy.  She also had the honor to speak on alternative approaches to Metabolic Syndrome at the 2014 International Health Management Forum in Bejing China. Show Summary 2:24 Female hormones and stress sensitivity 4:00 The HPA Axis and the stress response 5:35 The thyroid adrenal connection 7:57 Cortisol, DHEA and the adrenal cortex 9:15 Prolactin, dopamine and high prevalence of autoimmunity in women 11:30 Key differences in male and female hormones: estradiol, testosterone, and DHEA 15:27 Peri- and menopausal hormone shifts 16:33 Adrenal burnout and perimenopause: the resiliency of the stress response affects hormone balance 21:13 Clinical strategies for adrenal support to mitigate perimenopausal symptoms – diet, exercise, sleep, digestion, and mental health 25:42 Herbs for adrenal support and endocrine balance – rehmania, ashwagandha, chaste tree, schizandra and more 29:33 How herbs modulate and synergize with hormones 30:02 Social media trends – perspectives on ashwagandha 33:06 Why guidance from a healthcare provider with herbal knowledge matters – finding the right herbs for each person 35:35 Choosing the right herb – how patient health history and symptom picture inform herbal selection 44:39 Using blood chemistry to inform patient protocols 45:55 Personalizing herbal protocols for different stages of the lifespan 48:38 Nutrients and herbs for libido and vaginal dryness and how adrenal resilience plays a role in these symptoms 50:32 Circulation, sexual health, and blood-flow support 52:53 Improving vasodilation through nitric oxide; whole foods and herbs that support circulation (beets, mountain spinach, red algae, and more) 54:45 Herbs as modulators – herbs won't increase or decrease hormones too much 55:16 The truth about wild yam creams 58:54 The practitioner-patient journey - navigating better health together 1:01:51 Key clinical takeaway for supporting women's health and stress management – how to build a good foundation and never lose sight of what you're trying to build

This week we're joined by Dr. Amy Wechsler, the Co-founder & CEO of Spotless, NYC's first-ever walk-in acne clinic! Dr. Wechsler is a double-board certified physician in Dermatology and Psychiatry – one of only a handful in the entire country – giving her a rare understanding of how the mind-body connection directly affects the skin.We get all of the scoop on her groundbreaking “blow dry bar for acne” clinic, along with details on her holistic approach to treating acne. Plus, the good doctor, who penned the book “The Mind-Beauty Connection,” gives us the clinical facts on how your mind and your skin are fundamentally connected – and what to do if your stress is showing up on your face.You'll discover:“Cortisol Face” Dr. Wechsler explains why the TikTok trend is misleading and what sustained stress is actually doing to your skin barrier and collagen supplyAccutane Myths: As a psychiatrist and derm, Dr. Wechsler addresses the decades-long concern that Accutane causes depression. Meet Spotless: Dr. Wechsler explains the need for her new walk-in clinic, which offers everything from steroid pimple shots to after-work extractions."Triangle of Death": Dr. Wechsler shuts down the viral rumor that popping a pimple in the area near your nose can cause a fatal brain infection. Plus, we get the scoop on Dr. Wechsler's upcoming skincare line and a second location coming soon!For any products or links mentioned in this episode, check out our website: https://breakingbeautypodcast.com/episode-recaps/ Related episodes like this: Meet Sofie Pavitt, The "IRL Face Tuner" Who's Magically Transforming People's SkinPeeping Chanel's Archives, Behind The Skincare Lab Curtain & The Facial Trend You're About to See Everywhere#Sunscreen Dos and Don'ts With Dermatologist Dr. Michelle Henry. Plus! Myth-Busting SPF Headlines PROMO CODES: When you support our sponsors, you support the creation of Breaking Beauty Podcast! QuinceStep into the holiday season with layers made to feel good, look polished, and last—from Quince. Perfect for gifting or keeping for yourself. Go to Quince.com/breakingbeauty for free shipping on your order and 365-day returns. Now available in Canada, too. NutrafolSee thicker, stronger, faster-growing hair with less shedding in just 3-6 months with Nutrafol. For a limited time, Nutrafol is offering our listeners $10 off your first month's subscription and free shipping when you go to Nutrafol.com and enter the promo code BREAKING.CurologyGo to getcanopy.co to save $25 on your Canopy Humidifier purchase today with Canopy's filter subscription. And look for other Canopy products such as the Canopy Bath and Shower Filter. Even better, use code BEAUTY at checkout to save an additional 10% off your Canopy purchase. TIATia is the next-generation women's healthcare platform offering whole-body care, from gynecology and hormone support to aesthetic skin care, with fast appointment availability and acceptance of most PPO insurance plans. Get personalized, evidence-based, long-term solutions for your health by booking an appointment at asktia.com today.Get social with us and let us know what you think of the episode! Find us on Instagram, Tiktok,X, Threads. Join our private Facebook group. Or give us a call and leave us a voicemail at 1-844-227-0302. Sign up for our Substack here *Disclaimer: Unless otherwise stated, all products reviewed are gratis media samples submitted for editorial consideration.* Hosts: Carlene Higgins and Jill Dunn Theme song, used with permission: Cherry Bomb by Saya
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On this episode of Vitality Radio, Jared opens part one of a powerful new series on what he calls the hidden epidemic—the widespread and silent impact of endocrine-disrupting chemicals (EDCs) on hormones, brain chemistry, metabolism, and long-term health. After more than a year and a half of deep research, Jared and his wife Jen have uncovered how these chemicals mimic hormones, block receptors, interfere with detox pathways, disrupt neurotransmitters, and contribute to challenges like fatigue, low motivation, stubborn weight gain, PMS, anxiety, sleep struggles, and declining testosterone in both men and women.This episode explains why the endocrine system is struggling more than ever, how EDCs create thyroid chaos, hormonal imbalance, and neurochemical disruption, and what steps you can begin taking right now to start clearing these compounds from your environment and your body. If you've been dealing with symptoms that “don't match” your lab work, if you've struggled to feel balanced despite doing the right things, or if you've suspected environmental chemicals may be affecting you or your family, make sure to listen to Part 2 and stay tuned for future episodes. This is a big issue, but there are real answers and we are bringing them to you very soon on Vitality Radio.Products:LiverVitalityEndoCleanseBack On TractVital D3/K2Source Naturals Nattokinase 50mg - Vitality Radio POW! Product of the Week $11.99 per bottle (almost 70% off) with PROMO CODE: POW18Additional Information:Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life by Dr. Kate RhéaumeVisit the podcast website here: VitalityRadio.comYou can follow @vitalitynutritionbountiful and @vitalityradio on Instagram, or Vitality Radio and Vitality Nutrition on Facebook. Join us also in the Vitality Radio Podcast Listener Community on Facebook. Shop the products that Jared mentions at vitalitynutrition.com. Let us know your thoughts about this episode using the hashtag #vitalityradio and please rate and review us on Apple Podcasts. Thank you!Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.

¿Sientes que el estrés te está engordando? ¿Crees que el cortisol es el responsable de todos tus males? ¡Es momento de desmentir a la famosa "hormona del estrés"!En este episodio, Fer Alvarado conversa con el médico psiquiatra y divulgador, el Dr. Rafa López, para entender por fin qué es realmente el cortisol, por qué lo necesitamos en nuestra vida y cuáles son los hábitos que, de verdad, lo mantienen fuera de control.Olvídate de las dietas milagro y los suplementos mágicos. Te explicamos de forma amigable y con sustento científico:El papel real del cortisol en tu cuerpo (no es un villano, ¡es tu aliado!).Los mitos más comunes sobre la grasa abdominal y la dificultad para bajar de peso.Claves de tu estilo de vida que disparan tu cortisol (y que puedes cambiar hoy mismo).Estrategias prácticas para regular tu estrés y tu mente, y conseguir ese equilibrio que tanto buscas.Si quieres dejar de culpar a una hormona y empezar a tomar el control de tu salud y bienestar, ¡dale play!REDES DEL INVITADO: https://www.instagram.com/rafalopezdr/

Did you know that sleep deprivation can have a devastating impact on your metabolic health, leading to a range of problems including weight gain, insulin resistance, and increased risk of chronic diseases? In this episode, you'll learn the 4 ways lack of sleep is affecting your metabolism and how to fall asleep easily and stay asleep all night, even if you've been struggling for years.Schedule a consultation⁠⁠ to get started with the ⁠⁠Complete Sleep Solution program⁠⁠ so you can consistently sleep 7+ hours uninterrupted, naturally and permanently. ⁠⁠https://p.bttr.to/3VJwvDs00:00 The Impact of Sleep Deprivation on Metabolic Health00:24 Introduction to the Sleep Detective Podcast00:47 The Connection Between Sleep and Chronic Diseases02:40 Hidden Ways Sleep Deprivation Affects Metabolism05:26 The Role of Cortisol and Blood Sugar Regulation07:43 Hunger Hormones and Sleep Deprivation09:11 Breaking the Cycle of Poor Sleep10:59 How to Get Help with Sleep Issues

We've always believed that data drives better health, but even we were surprised by how powerful hormone data can be. Hormones influence everything from how we age to how our skin repairs itself, yet most people only test them once a year, if at all.In this episode, we sit down with Fady and Marina from Eli Health to explore how real-time hormone testing is changing the way we understand health optimization. Their saliva-based technology tracks cortisol and progesterone with over 90 percent lab-comparable accuracy, while their AI-powered app translates results into actionable lifestyle insights.We also unpack how cortisol rhythm shapes energy, mood, and skin health, why “cortisol face” is real, and how frequent hormone tracking can help prevent stress-related aging before it appears on the skin. Fady and Marina, founders of Eli Health, are redefining hormone care with a science-driven, ethically designed platform that keeps data and decisions in your hands.We Also Discuss:(01:07) How At-Home Hormone Testing Works(02:28) The Accuracy of Real-Time Cortisol and Progesterone Testing(04:20) Understanding Your Diurnal Cortisol Curve(07:13) AI-Powered Lifestyle Recommendations for Stress and Sleep(10:52) Using Hormone Insights to Personalize Your Routine(14:52) Cortisol, Skin Health, and “Cortisol Face”(19:22) The Rise of Frequent Hormone Tracking (“Fitbit for Hormones”)(24:11) Testosterone and Estradiol: The Next Frontier(37:38) Timing Skincare Treatments to Your Hormone Cycle(41:33) Ethics, Privacy, and Data Ownership in Health Tech(47:52) The Future of Hormone Tracking and LongevityFind more from Young Goose:Blue Peptide Spray: Cellular hydration meets antioxidant power → Blue Peptide SprayUse code PODCAST10 to get 10% off your first purchase, and if you're a returning customer use the code PODCAST5 to get 5% off at https://www.younggoose.com/ Instagram: @young_goose_skincareFind more from Eli HealthWebsite: eli.health Instagram: @myelihealth LinkedIn: Eli Health

In dieser Episode erfährst du, was wirklich hinter hohen, niedrigen oder verschobenen Cortisolspiegeln steckt und was genau eigentlich eine Nebennierenschwäche ist. Du lernst, deine Symptome einzuordnen und verstehst, wo du ansetzen kannst, wenn du endlich aus diesem Stress-Teufelskreis aussteigen möchtest. ____ ❗️Sichere dir deinen Platz in der Masterclass „Goodbye Stress & Nebennierenschwäche“

When you think about the holidays, do you feel excited—or a little dread? In this episode, I walk you through three practical boundaries that will help you feel nourished, calm, and in control this season. We'll talk food without restriction, personal time that actually restores you, and how to choose events with intention instead of obligation. If you want support implementing this, join the 4-week Nourished Holiday Challenge starting November 24. Click here to join: www.mindfullywell.com/holidayIN THIS EPISODE, YOU'LL LEARNA simple reframing of “food boundaries” that stabilizes blood sugar and energy without cutting out your favorite treatsHow to pick 2–3 non-negotiables for daily personal time and rest so you stop running on fumesThe structure of the Nourished Holiday Challenge (weeks 1–4) and how it supports you through Thanksgiving into DecemberTIMESTAMPS00:01 Holiday feelings: excitement vs. low-grade dread03:45 Boundary #1: Nourishment (more of the good food = steadier energy)05:58 Thanksgiving week strategy: steady anchors after the big meal06:34 Navigating sugar without all-or-nothing thinking09:00 Boundary #2: Personal time and rest (your daily non-negotiables)11:20 A realistic morning routine during busy season16:28 Obligation creates resentment—why intention changes everything18:55 Boundary #3: Choosing events that align with your values (and graceful “no's”)21:07 Communicating boundaries and handling guilt25:41 The 4-week Nourished Holiday Challenge: weeks 1–4 overview27:53 Final encouragement for this seasonRESOURCES

In this episode, you will learn:What are peptides? The basic science of these "small proteins" and how they signal cells to function.GLP-1s Explained: How drugs like Ozempic and Mounjaro were originally developed for diabetes but have gained popularity for weight loss.The Big Picture: Peptides are used for more than just weight loss—Dr. Jones discusses their use in migraines, bone building, and studies for ALS and MS.The Weight Loss Surge: Why obesity and its link to chronic diseases (diabetes, hypertension, high cholesterol) is fueling interest in these drugs.The Critical Component: Why a GLP-1 shot is not enough—the medication must be combined with good nutrition, exercise, and psychological health for lasting success.Protein is Key: The importance of adequate protein intake and strength training to maintain muscle mass and prevent hair loss associated with rapid weight loss.The Inflammation Link: How GLP-1s can decrease inflammation (like high cortisol) which often causes stubborn abdominal fat and joint pain.Dispelling Myths: Separating real side effects (like minor hypoglycemia) from media fear-mongering (like blindness), and understanding that hair loss is often due to rapid weight loss, not the drug itself.Next Steps: Where to start if you are interested in peptide therapy and the importance of a consult with a pharmacist.Resources Mentioned:Your Health Wellness Team: Contact the team to schedule a consultation on weight loss goals and peptide therapy. www.YourHealth.Org

Send me a text! I'd LOVE to hear your feedback on this episode!Menopause can feel like your body changed the rulebook without warning. One day you're handling pressure just fine; the next, a slammed door spikes your heart rate and your mind won't quit. I pull back the curtain on why stress tolerance can collapse at midlife and how to rebuild it with smarter hormone care, steadier blood sugar, and nervous system-aware tools that actually fit real life.I grow tired of experts telling us to control our stress.  Or limit our stress.  This is nonsensical to me because we can only mitigate the effects stress has on our bodies and we can't make it disappear.  Ignoring it, numbing it, also doesn't work at menopause. I have MANY different tools to help mitigate the effects of stress. NuCalm is a tool I've been using for many years now.  I was one of their early supporters and affiliates, and I remain a big believer.  Use this link for a free trial!!  And if you love it, use SANDYK for a discount.https://nucalm.com/free-trial?ref=sandy54Email me your questions, topics, or comments to be featured on my show - whether anonymous or not - your choice.  sandy@sandyknutrition.ca.Follow me on all of my socials - @sandyknutrition everywhere.Who am I? I don't define myself by my past, but it's a big part of my story. In 2010, my five-year-old daughter was diagnosed with cancer, and just a year later, I was too, but with thyroid cancer at 41. Fast forward to now, at 55, I'm navigating menopause and constantly learning what it truly means to thrive - body, mind, spirit and soul - to this next chapter of my life.Along the way, I went back to college, became a Registered Holistic Nutritionist, earned numerous certifications, and started this podcast just before the pandemic. I come to you not only as a practitioner and a podcaster, but as a woman who's lived it, someone driven by passion over profit, and a genuine desire to help others heal, grow, and live with more vitality, purpose, and joy.Beyond the basics, I spotlight underused supports. Adaptogens can help some, but they won't fix trauma or misaligned hormones. I also lean into the deeper layer: how menopause can surface old beliefs and hypervigilance, and  about BEAM Therapy. See Brenda Farrugia for more on this at https://www.sobrilliant.ca/.Support the showPlease rate & review my podcast with a few kind words on Apple or Spotify. Subscribe wherever you listen, share this episode with a friend, and follow me below. This truly gives back & helps me keep bringing amazing guests & topics every week.Instagram: https://www.instagram.com/sandyknutrition/Facebook Page: https://www.facebook.com/sandyknutritionTikTok: https://www.tiktok.com/@sandyknutritionYouTube: https://www.youtube.com/channel/UCIh48ov-SgbSUXsVeLL2qAgRumble: https://rumble.com/c/c-5461001Linkedin: https://www.linkedin.com/in/sandyknutrition/Substack: https://sandykruse.substack.com/Podcast Website: https://sandykruse.ca

Welcome back to the Dr. Kinney Show! In today's episode, we're discussing the complexities of Cortisol. While often labelled as merely a 'Stress Hormone,' cortisol plays a crucial role in our body's response to stress and overall energy management. In this episode, I talk about the importance of maintaining proper cortisol levels, the consequences of both high and low cortisol, and how they can impact your health and well-being. I also discuss the need for balance and practical strategies for building up cortisol levels through rest and relaxation. Be sure to listen to learn why cortisol is essential for your energy, inflammation control, mood, and much more.  In Today's Episode We Discuss ·        Misconceptions About Cortisol·        The Importance of Cortisol·        Cortisol as an Energy Hormone·        Adrenaline vs. Cortisol·        Cortisol and Inflammation·        Symptoms of Low Cortisol·        Personal Experiences and Advice·        Practical Tips for Cortisol ManagementI want to emphasize the importance of maintaining balanced cortisol levels through proper rest and relaxation. Remember, it's crucial to adopt a whole-person approach to health, exploring various healing methods and staying informed about the latest health technologies.  Where We Can Connect Listen on Your Favorite Podcast PlatformFollow the PodcastWatch & Subscribe on YouTubeFollow Me on InstagramConnect With Me on Facebook Follow & Review On Apple PodcastsAre you following the podcast? If you're not, I want to encourage you to follow today so you don't miss any future episodes! I have so many amazing guests and topics lined up, I would hate for you to miss a single one!  Click here to follow on Apple Podcasts. Could I ask a big favor? If you are loving the show, I would LOVE it if you would leave me a review on Apple Podcasts. I read each and every one!  Wondering how to leave a review? Click here to review, then select “Ratings and Reviews” and “Write a Review”.  So easy and so appreciated! 

Today's episode of Fitness Stuff for Normal People breaks down five of the most misunderstood topics in health and fitness and the myths that refuse to die. Sugar, inflammation, fat loss, cortisol, and seed oils are some of the most talked about topics in the space, yet they're still widely misunderstood. Marianna and Tony walk through the research, clear up common confusion, and explain what's real in a way that actually feels approachable. You'll leave with a clearer understanding of what truly impacts your health and what tends to get overstated.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps:(4:53) Inflammation(22:25) Sugar(31:55) Cortisol(43:07) Fat Burning(46:57) Seed Oils

One in four children lives with a chronic physical illness, creating hidden stress that can be measured through hair cortisol concentration In one study about cortisol in children, three distinct patterns emerged — Consistently high (most problematic), consistently low (system burnout), and high-to-low (most hopeful, showing adaptation and resilience) Children under mental health care showed significantly elevated hair cortisol levels compared to healthy peers, indicating chronic stress across various psychiatric disorders regardless of irritability Dietary interventions focus on quality carbohydrates while avoiding ultraprocessed foods. Severely compromised digestive systems can benefit from temporary pure glucose before reintroducing fiber-rich foods Simple lifestyle changes effectively reduce cortisol. Examples include br

Support your health journey with our private practice! Explore comprehensive lab testing, functional assessments, and expert guidance for your wellness journey. Find exclusive offers for podcast listeners at nutritionwithjudy.com/podcast. _____I break down the nuanced relationship between the carnivore diet, cortisol, and hormone balance—especially during menopause. I also address claims that the carnivore diet increases cortisol and leads to insulin resistance, and explain why these claims often overlook deeper root cause issues such as undereating, mineral deficiencies, and chronic stress. Make sure to listen to the full interview to learn more.Does carnivore affect cortisol levels?Understanding the toxin bucketHow insulin reacts to macrosWhat is adaptive insulin resistance?Benefits of the carnivore dietHow carnivore reduces inflammationOverview of the endocrine systemChronic stress and menopause transitionWhy root cause healing mattersKey nutrients found in meatFinal takeaways_____EPISODE RESOURCESUndereating VideoA1C Going Up on Carnivore Carnivore CureHow Much to Eat on a Carnivore Diet videoEFH ADH TestEFH Personalized Health Plan_____WEEKLY NEWSLETTER 

Sponsored By: → Timeline | For an exclusive offer go to timeline.com/DRG and use code DRG to get 20% OFF → Tonum | For an exclusive offer go to tonum.com and use promo code HEALTHYSELF for 10% OFF! → JASPR | For an exclusive offer go to jaspr.co/DRG and get $200 OFF for a limited time. Sign up for our newsletter! https://drchristiangonzalez.com/newsletter/ Episode Description: Your acne, rosacea, and premature aging aren't skin problems—they're signals from deep within your body. While the beauty industry pushes billions in topical treatments like retinol, fillers, and Botox, we're missing what's really causing chronic skin conditions. Dr. G sits down with fellow naturopathic doctor and integrative dermatologist Dr. Trevor Cates to uncover the truth: every breakout is your body's way of communicating about gut health, hormonal imbalances, and internal inflammation. But the most shocking revelation? "The people with the worst skin often have the weakest boundaries." Discover the profound mind-body connection behind your skin issues and why stress and emotional boundaries are directly linked to something called "leaky skin"—allowing toxins and chemicals to penetrate your skin barrier. If you've tried every expensive cream and elimination diet without results, this episode reveals the missing piece. In This Episode: ⚫ How chronic stress and weak boundaries create "leaky skin" and barrier breakdown ⚫ Why your face is a direct reflection of gut health, hormones, and systemic inflammation ⚫ The toxic ingredients in skincare products making your skin worse ⚫ The truth about filler damage, Botox risks, and long-term cosmetic procedures ⚫ The non-negotiable products and practices for genuine skin longevity ⚫ How to heal your skin from the inside out using functional medicine principles Key Takeaways: ✅ Skin conditions are symptoms—not the root cause—of internal imbalance ✅ "Leaky gut" and "leaky skin" are connected through inflammation and stress ✅ Emotional boundaries directly impact your skin's physical boundaries ✅ The beauty industry often worsens skin health with toxic ingredients ✅ True skin transformation requires addressing gut health, hormones, and nervous system regulation ✅ Holistic approaches outperform surface-level treatments for lasting results Find Dr. Trevor Cates here: Instagram: https://www.instagram.com/trevorcates/?hl=en Website: https://drtrevorcates.com/ Timestamps: 0:00 – Introduction 2:17 – Rapid Fire Questions 5:27 – Journey Into Integrative Dermatology 9:40 – The Gut-Skin Connection 11:08 – Skin Conditions and Gut Imbalances 16:48 – Leaky Gut and Leaky Skin 21:12 – Cortisol and Hormones 28:22 – Birth Control Pills and Skin 34:04 – Botox and Fillers 44:02 – Skincare Routine

PERIMENOPAUSE REVOLUTION: Women's health expert Dr. Mariza Snyder and Gabby Reece discuss how to fix your hormones, balance blood sugar, reverse midlife body changes, and THRIVE during perimenopause and menopause. Dr. Snyder exposes why the current medical system fails women. Dr. Mariza Snyder, author of The Perimenopause Revolution, shares essential, actionable solutions for the symptoms of perimenopause and menopause. Learn the crucial difference between the reproductive years, perimenopause (which can start as early as your mid-30s), and menopause, and why supporting cellular energy and mitochondrial function is the most critical step you can take after age 30.' Dr. Snyder explains how the demands of modern life, such as stress, diet, and lack of community are actively working against optimal hormone health. She provides science-backed strategies for supporting progesterone, balancing testosterone, and reducing the "window of vulnerability" for insulin resistance that often occurs in midlife. This conversation is a must-watch for any woman navigating her 30s, 40s, and 50s who wants to feel energized, balanced, and in control of her health. Thank You to Our Sponsors OneSkin - For a limited time, you can try OneSkin with 15% off using code REECE at oneskin.co Fatty15 - Get an additional 15% off Fatty15's 90-day subscription Starter Kit by going to fatty15.com/GABBY  and using code GABBY at checkout.Troscriptions - Right now, you can try Just Blue at troscriptions.com/GABBY or use GABBY at checkout for 10% off your first order. Dr. Mariza Snyder Website https://drmariza.com/ Dr. Mariza Snyder Instagram https://www.instagram.com/drmariza/ Dr. Mariza Snyder Facebook https://www.facebook.com/drmarizasnyder Dr. Mariza Snyder YouTube https://www.youtube.com/user/drmarizasnyder For more on Gabby Instagram @GabbyReece: https://www.instagram.com/gabbyreece/ TikTok @GabbyReeceOfficial https://www.tiktok.com/@gabbyreeceofficial The Gabby Reece Show Podcast on YouTube: https://www.youtube.com/@GabbyReece The Gabby Reece Show podcast is Produced by Rainbow Creative (https://www.rainbowcreative.co/) #perimenopause #menopause #hormonehealth #womenshealth #gabbyreece #drmarizasnyder00:00:00 Introduction & Mariza's Mission 00:07:45 Discovering Hormone Health 00:13:20 Breaking the Burnout Cycle 00:21:00 Stress, Cortisol & Energy Crashes 00:28:40 Food, Fasting & Female Hormones 00:36:25 Morning Routines That Heal 00:44:50 The Power of Essential Oils 00:52:35 Overcoming Guilt & Finding Balance 01:00:15 Building Daily Rituals for Wellness 01:08:30 Supporting Women Through Each Phase 01:16:40 Final Reflections & Practical Advice Learn more about your ad choices. Visit megaphone.fm/adchoices

Check out Marek Health at https://marekhealth.com/syatt and get 10% OFF your first order using code: SYATTIn this episode of The Jordan Syatt Podcast, I shoot the breeze and answer questions from listeners with my podcast producer, Tony, and we discuss:- The simplest and most effective fat loss strategy- What to do when calorie counting doesn't work- The science of cortisol and fat gain in women- The Law of Specificity - Bench press vs push ups- Treadmills vs trail running- Pregnancy nutrition- The greatest exercise of all time- How I choose podcast guests- And more...I intentionally spiked my blood sugar every day for 30 days and this is what happened: https://www.youtube.com/watch?v=2CAI0jXtJH4Check out the previous episode where we discuss the number of fat cells in the body after weight loss: https://podcasts.apple.com/us/podcast/the-jordan-syatt-podcast/id1348856817?i=1000727756938Do you have any questions you want us to discuss on the podcast? Give Tony a follow and shoot him a DM on Instagram - @tone_reverie - https://www.instagram.com/tone_reverie/ I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far).Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all: https://www.sfinnercircle.com/