Podcasts about health habits

In this episode, Josh and Alessandra discuss the importance of adaptable routines, foundational principles in health and fitness, and practical strategies for managing busy family life while maintaining personal growth. They share real-life experiences and insights on how to build sustainable habits amidst life's chaos.   L5 Health Score Quiz https://score.lvltnhealth.com/ LVLTN Health https://www.lvltnhealth.com/ The Fitness League app https://www.fitnessleagueapp.com/   Chapters 00:00 Introduction and episode overview 00:24 The significance of flexible routines in daily life 241:38:22 Planning versus real-life adjustments in routines 5916:38:34 Understanding sleep regressions and managing sleep with kids 7722:11:57 Back to basics: Foundations of health and fitness 10194:25:23 Mastering the five pillars of health 12499:58:45 Creating backup plans for busy days 14083:18:45 The importance of evening routines for morning success 16833:18:51 Adapting routines through different seasons of life 21805:32:25 The role of mindset and mental capacity in change 24138:52:29 Starting small and scaling habits effectively 28027:45:52 The significance of evening routines and sleep hygiene 31749:59:17 Prioritizing and making sacrifices for goals 35416:39:23 The power of small shifts and consistency 37527:46:08 Waking up early and the benefits of quiet mornings 38527:46:14 The value of coaching and personalized plans 461666:39:58 Final thoughts on responsibility and continuous improvement

Welcome back to another episode of the unSeminary podcast. Today we're joined by Michelle Drake, a Christian health coach, Pilates instructor, and host of the Health Habits for Christian Moms podcast. After overcoming years of eating disorders, perfectionism, and an unhealthy relationship with food and exercise, Michelle now helps Christian moms pursue health from a place of stewardship rather than striving. In this conversation, she offers a compassionate and practical perspective on creating healthier rhythms for women in ministry. The invisible weight moms carry. // Michelle explains that one of the greatest challenges for working moms is the constant “mental load” they carry. Beyond their ministry responsibilities, they’re managing family schedules, meals, appointments, school decisions, friendships, finances, household responsibilities, and countless unseen details. Many simultaneously wrestle with guilt, feeling they’re never doing enough at home or at work. While they often appear highly capable, many are quietly carrying an exhausting emotional burden that supervisors rarely see. When health becomes another burden. // Modern culture often frames health through pressure, perfection, and appearance. Instead of becoming a source of strength, health can become one more impossible standard moms feel they must achieve. Michelle describes how many women believe they must exercise perfectly, prepare flawless meals, and meet unrealistic expectations, or they shouldn’t bother trying at all. This “all-or-nothing” mindset creates shame rather than freedom and often pushes healthy habits further out of reach. Create a culture of rest. // One of the greatest gifts church leaders can offer their teams is permission to embrace rhythms of rest. Michelle points to Jesus’ invitation in Matthew 11:28–30, reminding leaders that rest isn’t a distraction from ministry. Rather, it is part of faithful ministry. Churches that consistently model healthy rhythms help staff understand that their worth isn’t tied to constant productivity. When leaders prioritize abiding in Christ over endless activity, they create healthier teams capable of sustaining long-term ministry. Recognize the warning signs. // Burnout rarely appears overnight. Michelle encourages leaders to watch for subtle changes in previously engaged team members: withdrawing from conversations, reduced enthusiasm, difficulty making decisions, unusual forgetfulness, or becoming overwhelmed by tasks they normally handled with ease. These outward behaviors often reflect burdens that have been accumulating beneath the surface for months. Rather than immediately trying to solve the problem, leaders should view these moments as invitations for compassionate conversation. Movement supports more than physical health. // As a Pilates instructor, Michelle sees firsthand how exercise isn’t simply about fitness—it helps people release accumulated stress, become present, and create space for clarity. Setting aside time for movement also communicates something important: “I matter too.” For busy moms who spend much of their lives caring for others, intentional physical activity becomes an act of stewardship rather than selfishness, allowing them to show up with greater energy for their families and ministries. Start with listening, not fixing. // Michelle believes the most practical step leaders can take is surprisingly simple: have intentional conversations. Rather than assuming they know what someone needs, supervisors should ask questions like, “What’s taking the most energy from you in this season?” Then simply listen. Many moms don’t need immediate solutions as much as they need to feel seen, understood, and supported. Relational leadership builds trust long before organizational changes become necessary. Small habits create lasting change. // Through her Health Habits for Christian Moms podcast, Michelle encourages women to reject perfectionism and instead build simple, sustainable habits that fit their current season of life. Whether it’s preparing healthy meals in practical ways, fitting in ten-minute workouts, or reframing health through a biblical lens, the focus is always on consistency over intensity. To learn more about Michelle Drake visit michelledrake.co and listen to her Health Habits for Christian Moms podcast. Thank You for Tuning In! There are a lot of podcasts you could be tuning into today, but you chose unSeminary, and I'm grateful for that. If you enjoyed today's show, please share it by using the social media buttons you see at the left hand side of this page. Also, kindly consider taking the 60-seconds it takes to leave an honest review and rating for the podcast on iTunes, they're extremely helpful when it comes to the ranking of the show and you can bet that I read every single one of them personally! Thank You to This Episode’s Sponsor: Intulse If you’re committed to the growth of your church, make sure your communication systems are set up so nobody feels left behind. When your church is smaller, that comes easy. You know people by name. A guest doesn’t get lost in the shuffle—someone follows up, every guest, every time. But growth can change that—unless your systems grow with you. Perhaps this church using Intulse says it best: “Intulse has revolutionized the way we communicate with people, giving us the ability to make a big church feel small because of that personal connection.” The Intulse app gives your team members a working church number, so anyone can call or text without ever handing out a personal number. Every conversation syncs straight into your ChMS, like Planning Center, so your whole staff stays on the same page—no matter who a person talks to. That’s how you keep every person feeling known, no matter how big your church gets. Want to know if your communication systems are ready for growth? Download Intulse's free guide, “10 Communication Blind Spots That Hinder Church Growth,” at Intulse.com/unseminary. And if any of those blind spots hit home for you, schedule a call with one of their church communication specialists to learn how Intulse can help. Episode Transcript Rich Birch — Hey friends, welcome to the unSeminary podcast. So glad that you have decided to tune in. Listen, if you’re an executive pastor, senior leader, person that’s like over leading people in your church, you’re going to want to tune into today’s episode. You’re going to want to stay connected all the way to the end because I suspect that today’s thing that we’re talking about, you’ve either reflected on and thought, hmm, that’s something that I’ve got to work on. We’ve got to think through as an organization. Or we’re going to name an issue today that I think you should work on and be thinking about. So whether you think it or you should just want to listen to me you should tune in and be a part of this conversation.Rich Birch — I'm excited to have a new friend of mine, Michelle Drake, on the on the phone on the phone. We’re not on phones, on the internet, on the not even on the internet, on the podcast. Michelle and I attend the same church, Connexus Church, and have a mutual friend and made the connection. And we got talking, got to know each other. And I said, hey, Michelle, I got to get you on the podcast. I want I want people to hear from you and learn from you. Rich Birch — So Michelle, why don’t we start with kind of tell us a little of your background. What do you do? Who are you? Tell us a little bit about yourself.Michelle Drake — So hi, I’m Michelle. I am a mom. I am a Pilates instructor. But most importantly, I am a daughter of the king. I am a Jesus lover, follower. And really, I think that why I’m landing here today is because I spent a lot of my life feeling like I was never enough. I was a perfectionist really early on. I was always trying to prove my worth. And, you know throughout my teenage years, I really used food and exercise as a way to cope and gain control over my life. And that quickly spiraled into multiple eating disorders and that I battled. And I was in and out of the hospital throughout my whole teenage life, basically.Rich Birch — Wow. Michelle Drake — So yeah, so it was really chaos. So that’s kind of the foundation of like ah the where I have where I am at now. Rich Birch — Yep. Michelle Drake — You know, so even like I went to university when I went to university, I was like trying to go to the furthest university way to run away from my problems, but of course they followed me there. Rich Birch — Right. Michelle Drake — And instead of things getting better, unfortunately, they spiraled more, more extreme. I kind of swung to the opposite extreme. So where I once was like overly controlled with like food and exercise, I lost control completely. And so, you know, where I had once been like super underweight and ended up the hospital with severe eating disorders, I was like now gaining a ton of weight. Like I wasn’t moving, I wasn’t going to class. It was just super chaotic.Rich Birch — Wow.Michelle Drake — So eventually I started to you know do some inner work and found some spiritual practices. And I even back back in the day, like in my mid-20s, I started a coaching practice because I had found some freedom, a little bit of freedom in like my food and exercise journey. But I was still very much in my own process. And I also didn’t know Jesus at the time. Michelle Drake — But then im met Jesus And everything changed. And, um you know, within six months, six months, I was married. And then two years later, I had my first daughter, Daisy. And it was really becoming a mom that really brought everything into focus in a new way for my health in particular.Michelle Drake — So I chose to have an unmedicated home birth. And I had this very like ideal, ideal picture. Rich Birch — Right.Michelle Drake — Idealized, I guess, kind of vision of like what I wanted it to be. So I really wanted to be like peaceful with worship music and, the sense of like calm and control. And of course, like it was absolutely nothing like that. It was beautiful, but I realized like I actually wasn’t in control of anything. And it was really intense and it was super primal and it was just far beyond anything that I was prepared for. Michelle Drake — And but that was a really beautiful moment for me because somewhere like in within that process, I hit this point of like surrender. Like, okay, I can’t actually do anything here. I just have to like let go and let my body do this work. And so, yeah, I I realized that there was really nothing I could do to control what was happening. I just had to trust my body.Michelle Drake — And it really struck me that this was my body doing something that I could not will my way through, but that it was really designed for. And, you know, it carried me through something that I could not do on my own.Michelle Drake — And so that that experience, it shifted something in me. It made me realize, and this is a piece that I was missing, is that my body isn’t something to control or to punish, but really it’s something that God designed as a vessel. And it’s really how we become, you know, his hands and feet in the world.Michelle Drake — And so, you know, after that point, I became like after birth and realizing like, okay, my body is designed as a vessel. Like it’s it’s actually God’s. So at that point, I became I began to bring more like intentionality into the way that I cared for my body.Rich Birch — That’s cool.Michelle Drake — And not from a place of obsession, but a place of stewardship. Yeah.Rich Birch — That’s pretty cool.Michelle Drake — Yeah. And so, you know, the result of that is feeling like the best that I’ve ever felt, more confident in the way that I take care of myself. And and actually that allows me to become more outward focused because, you know, my habits are sustaining my health in a way that supports how I can show up for my family.Michelle Drake — And so, yeah, I just feel like, you know, I I feel the sense of God inviting me into something that I can like share my story to help other moms, you know, step into that same place of stewardship, like free from that shame or guilt. Rich Birch — So good. Michelle Drake — So yeah, that’s kind of, a sorry, that’s like a lot.Rich Birch — No, no, it’s wonderful. Don’t apologize. That’s fantastic. I think that’s that’s great. Like the thing, um friends that listening in, obviously we talk to church leaders every week and trying to provide help. And, you know, I’m honored that you would take some time to be with us today for a couple of reasons. Rich Birch — First of all, um you know when a allow we have a lot of executive pastors listening. And if I was to go and speak at a conference of executive pastors, maybe there’s 500 leaders in the room and 15 of them would be women. And they’re, unfortunately, in the minority.Rich Birch — And then when I think about there’s like a thing I’m going to name publicly that I don’t think I’ve ever said publicly in whatever, 800, over 800 episodes. Like there’s I know on the staff teams that I’ve led that when I think about the people that I led, it was the moms that are like amazing leaders. They’re just incredible, like doing so much. And it’s like a secret hack. Find them a mom and they’ll get stuff done because they they have to.Michelle Drake — Yes. Yes.Rich Birch — And so today, I’m honored that you would help us kind of think help us think more critically on behalf of the moms on our teams and to think through you know, what we, you know, some, maybe some ways we should be leading. That’s the kind of conversation that we’re going to have here, friends that are listening in.Michelle Drake — Yes. Totally.Rich Birch — So when you think of the, you know, Christian moms… Michelle Drake — Yeah. Rich Birch — …you know, assuming that they’re Christians who are working for us on our teams as staff at church, which that should be the case.Michelle Drake — Hopefully.Rich Birch — What are some pressures that these people are carrying around them that especially as they’re you know, as their leaders, employers, that we maybe don’t see, that isn’t isn’t clear, that maybe isn’t on the surface? Because I look at moms and I’m like, those people are superheroes. They’re getting tons done. But what are some of those pressures that they might not see?Michelle Drake — Yeah. I think that, you know, mental load is a huge thing for moms. You know, and depending on like what season of life that they’re actually in with their families and children, you know, they’re thinking about like scheduling appointments and like socializing their kids and, you know, how they even like want to educate their children. That’s a big conversation, like the Christian kind of sphere. Rich Birch — Yeah, 100%. Michelle Drake — And then, you know, also what’s for dinner and doing laundry and organizing their homes and making time for friends and, you know, getting the kids and all these different activities and like, everything else that doesn’t really to a huge degree include themselves.Michelle Drake — And, you know, oh ah then if we’re talking about women in ministry um and leaders on on ministry teams and they’re working outside the home. And then maybe that there’s this sense of guilt for like working outside the home and then, you know, not being home enough or not being at work enough or, you know, not contributing enough in the household or not contributing enough at work. Rich Birch — Right.Michelle Drake — And so like there’s there’s this tension of like, I feel like there’s this tension of moms um of like they’re doing so much and at the same time feeling like they’re still not doing enough. And so, you know, yeah, I just think like, and then and then also in the in this sphere of health, as it kind of falls to the back burner because they have all this going on in their heads of like… Rich Birch — Other things happening. Yeah. Michelle Drake — …all of these things is like, okay, well, and then there’s also this thing of like exercise and like eating healthy and how do I feed my kids healthy and how do I eat healthy and how do I feel good and exercise and look this certain way and, you know, it just a lot. Rich Birch — Yeah, 100%. Michelle Drake — So these are some of the mental things that moms are carrying. Rich Birch — Yeah, just a few of the things that are that are bubbling around. Michelle Drake — Just a few of the things. Yeah. Yeah. Rich Birch — You know, it feels it feels like as a guy watching messaging that is pointed at moms particularly, women generally, but moms particularly, there’s like so much on the health front that… Michelle Drake — Yes. Rich Birch — …that runs pressure, you know, guilt, perfection. Michelle Drake — Totally. Rich Birch — It’s like tapping and and a negative emotion. Help us understand what does that do to someone over time? How does that, how does that impact the people on our teams? Michelle Drake — Well, yes, I think that and definitely the culture, there’s like a lot of cultural messaging around health. For moms that’s rooted in like pressure and guilt and perfection. And over time, you know, instead of like health being a thing that is like supporting your life, it actually becomes something that like drains you. And I know because that’s like, you know, the exact kind of messaging that pulled me into the extremes and the extreme patterns in my own life. Michelle Drake — And so, so much of what the world offers is really centered on either like aesthetics, like how you look or and this like hyper vigilant pursuit of like doing it perfectly. And, um you know, I think a both of those things carry a lot of shame and that’s really the world’s framework for health is like, you’re not doing enough and you’re not where you need to be, you know? Michelle Drake — But again, like we just spoke about, like moms are already carrying so much and there’s, you know, not enough time or energy or mental space or even like finances, because that’s a huge thing now, like spending as much money as you can on your health and on the best foods to do health in the way that culture says that you’re supposed to do it. Michelle Drake — You know, whether that’s like the hour long workouts or perfect, perfect meals and, you know, um buying all organic even and, you know, doing all the right things. Michelle Drake — So the message underneath all that is like, if you’re not doing it all, you’re not doing enough. So, you know, I think a lot of moms believe that health is only really worth pursuing if it’s, you know, looking a certain way and doing a certain way. And if they can’t do it that way, then often, you know, they’re not doing it at all. It’s just far too overwhelming to even start. Michelle Drake — Yeah. So, you know, I think that then the shame cycle kind of kicks in where like, you know they’re feeling behind. They’re feeling guilty about their bodies and about their habits and about not being more disciplined and because they can’t like live up to this cultural standard. And that creates this like inward spiral that actually pulls them away the presence with their families, the presence in their workplace, you know, that’s that really is what health should support.Michelle Drake — So the thing that’s really supposed to become this like supportive mechanism for the rest of their life… Rich Birch — Right. Michelle Drake — …becomes another source of burden. Rich Birch — So as a supervisor, like I want to create a culture where my team can thrive, where people have, you know, it’s it’s a great experience. And, you know, we’re obviously talking about moms specifically today. Like often without realizing it, I can imagine a world where work can become a negative force in that cycle that we’re talking about there. That actually just being a part of the kind of the pressure of that environment.Rich Birch — And I don’t want that to happen. I want it to be a positive force. I want to create a kind of culture where like, where, you know, pro moms, moms can have a great experience. It’s a great, you know, it’s a great experience for them.Michelle Drake — Yeah.Rich Birch — What does that look like? How, what, what would be, how could you coach us, you know, to, to try to make this a kind of environment that particularly for moms could be, and even maybe particularly around these health issues, how do we make it a more positive environment for them?Michelle Drake — So I guess the question, yeah like how do you support these moms and how do you create environments that supports these moms?Rich Birch — Sure.Michelle Drake — And, um you know, I think that the best place for leaders is not like about like jumping in and saving the day or something like that. Rich Birch — Right.Michelle Drake — Or like start like changing whole environments. But I think just like relational. I think that’s the first thing is just like understanding the weight that moms are carrying.Michelle Drake — And because like, again, like moms in ministry are wearing those multiple hats are not only like the leaders and the employees, but they’re also wife and mom and homemaker, and they’re constantly shifting between them. So, you know, that’s a really heavy mental load, like we discussed. And yeah, so when you’re carrying that much, it’s really easy to kind of start believing that your value is tied to, you know, your productivity or how well you’re like, holding it all together.Michelle Drake — And so, you know, like I know that because I’ve also lived that. And and there’s a season where I felt weighed down by so many, all these different responsibilities and felt like it all came down on me. And then if I dropped the ball, like everything would fall apart. Michelle Drake — But I think the reframe here is like looking to what Jesus offers. And that is, you know, in Matthew 11, where he says, come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me for I’m gentle and humble in heart and you will find rest for your souls. And so I think like, I think that really creating a culture of rest and a culture and a rhythm of rest within these workplaces, within these ministry pursuits is like that rest isn’t like rest is encouraged and is part of, is part of the kingdom work and it’s not taking away from the kingdom work, but it’s actually how, you know, we are able to be filled and overflow into, you know, everything else that we’re supposed to do.Michelle Drake — So I think like, I think that if leaders can really establish that rhythm for moms, because again, that’s not only going to benefit moms who already have so much, you know, to carry, but everybody else on the ministry team really is that, is that like rest is part of this. And that is, you know, abiding in Christ. Like when we can do that, like our priorities begin to shift. We begin to like lay down some of those heavy burdens and just making that, you know, really central to the mission is, yeah.Rich Birch — That’s good.Michelle Drake — Yeah. I think that’s, I think that’s really one of the greatest gifts that leaders can give to the moms and their team.Rich Birch — Yeah. Rest in the midst of it. Yeah.Michelle Drake — Yeah. Just a culture that consistently points them back to Jesus.Rich Birch — Yeah.Michelle Drake — Yeah.Rich Birch — Yeah, that’s so good. If if there was a mom on our my team who was running on empty, I feel like it’d be easy for me to miss the signals, that there would be like signals that are sent that and it could be… Listen, I like feel like I’m fairly in touch, but like maybe I’m just an idiot guy and I just don’t see it. Rich Birch — What are you know those early warning signs that like, hey, maybe there’s something here that’s not going correctly that that, and and it might not be that like, hey, I’m like you say, it’s not my job to necessarily jump in and, you know, fix it. But it’s but, you know, we want to provide a a culture that can support women in the midst of that. So what would be some of those early signs that kind of we should pay attention to before it becomes a crisis?Michelle Drake — Yeah, I think, so if there’s a woman who’s like, yeah, generally like quite engaged and then all of a sudden they’re starting to become a little bit more withdrawn or, you know, like a little bit less, whether it’s talkative or energetic or whatever within those settings, I think that’s a really good sign. um you know, and then also to like showing up physically, but and maybe not like emotionally invested into the mission. Maybe it’s taking longer to make decisions or, or, you know, decision-making becomes harder.Michelle Drake — I think also to forgetfulness, like forgetting things. So if you notice like a mom, Oh, like I asked her to things. She’s not do, she didn’t do it. Like, and usually she does or ah overwhelmed by, you know, seemingly menial tasks.Rich Birch — Right.Michelle Drake — I think that’s things that she would normally handle. Well, I think that’s a good sign that maybe she’s carrying a little bit too much. Yeah. And, and, you know burnout, it doesn’t happen overnight. And I think that a lot of ah a lot of these signs are actually just like finally the physical manifestation of something that she’s been carrying for a while.Rich Birch — Right. Been bubbling.Michelle Drake — Yeah, so…Rich Birch — Talk to us, at you know, from your perspective as a person who spends their days, like you said, you’re a Pilates instructor, you spend a large portion of your day helping people be active and stay active and do that in a healthy way, in a way that’s not, like you say, focused on the kind of negative reasons for that.Rich Birch — Talk to us about the connection between being active, and this would really be for anyone, moms included, being active and dealing with stress, the stuff that’s going on in life. How are those two connected to each other?Michelle Drake — Yeah, I think that they’re hugely, hugely connected. Because being active is like taking the time to be active and setting apart that time is, you know, is not only like you’re getting the physical benefits and and and the actual neurochemical benefits of that and of that activity. And but you’re also saying to yourself, like I deserve this time too.Michelle Drake — Like I’m pouring constantly out into everyone else, into my ministry, into my family. And so setting apart this time for me is doing something good for myself. But that, that has like these reverberation effects on everything else that I do.Michelle Drake — And so, um, yeah, I think that, sorry, I forget what the question was.Rich Birch — No, it’s just what’s the connection between you know being active and dealing with stress?Michelle Drake — Yeah.Rich Birch — How do those two work together from your perspective as someone who helps people stay active?Michelle Drake — Yeah. Yeah, I think also too, like just the the physical, like being physically active, there’s something like there’s like the psychosomatic thing where you can like be active and, and, and like get your heart rate pumping and sweat. And it’s like releasing something. Michelle Drake — I don’t know what it is. Rich Birch — Right. Michelle Drake — But like, often too, we’re carrying stress in our body and and we can feel it in our body and we’re tense and stuff. So then when you’re able to, and I teach like hot Pilates, so you’re sweating a lot… Rich Birch — Right. Michelle Drake — …and you’re just like releasing all this. And, you know, and you see people get like so intense, like in the burpees and, and they’re just getting really into it. And, and you know, a line I often use is just like in those burpee moments, in those moments where it’s like really, really intense. I’m just like, I’m just saying like, let everything go that you do not need to carry anymore. Like let it go. Michelle Drake — And I don’t know what it is about that, but yeah, something does release when we are moving physically and it just creates this like space of clarity. And I think also to like presence, like you’re so present when you are moving your body in like maybe an intense way, maybe a less intense way, but when you are like intentionally moving your body does require a sense of presence. And when you’re present, like, i don’t know, stress doesn’t really exist in the present.Rich Birch — Right. Yeah, yeah. Right. Michelle Drake — So I think it’s really beneficial in that way for sure.Rich Birch — So true. Yeah. During COVID, I was one of those people that bought a Peloton and, and I’m over a thousand rides in love it. Michelle Drake — Amazing.Rich Birch — It’s like, it’s incredible. And I would say, it has changed my, my view on all of this. Michelle Drake — Totally. Rich Birch — Like I used to, I used to go to the gym and all that. And it was, but it was like a, I did it because it was like, I got to check the box. I got to do this. I know this is an important thing. Michelle Drake — Yes. Yes. Rich Birch — But I look forward to those experiences and the days I don’t do that, I can feel it. I’m not as sharp. Michelle Drake — Yep. Rich Birch — And, you know, and I don’t deal with stress as well. Michelle Drake — Totally. Rich Birch — And I’ve even joked with other friends. It’s like, don’t get me started talking about Peloton. You know, I’ve talked with other friends. I’m like, there’s something about, obviously they’ve, obviously spent a lot of time listening to their and instructors and it’s always positive. It’s always, you know, there’s, they’re, they’re not like, um, even though you’re working hard, there’s no, it’s never a negative. It’s always, you know, they’re always using positive reinforcement. Rich Birch — And I’ve, I’ve joked with friends. I’ve said, listen, even just having 30 minutes in a day of someone telling me like, you can do this, like you, you got this, you know, is… Michelle Drake — Totally. Rich Birch — …cause there’s a lot of things in life where we don’t have that, you know, i don’t have that kind of… Michelle Drake — Totally. Rich Birch — …you know, reinforcement, which has been, it’s been transformative for me for sure. Michelle Drake — Yeah, and I think in those moments too when you’re like working really hard like and you’re sweating and it’s in it you’re like, oh, man, I don’t know if I could go anymore. And you have that story playing in your head of like, I can’t do it.Michelle Drake — But then somebody says, you can do it. Rich Birch — Yeah.Michelle Drake — You’re like, okay, you’re you’re instantly being reframed. Rich Birch — Yes. Michelle Drake — Like, okay, in my head I said I can’t, but then this person is saying I can. So there’s like, yeah, that that instantaneous like kind of moment of like, oh, no, yeah, I am doing it actually. Yeah. Rich Birch — Yeah, absolutely. Well, and it was, I’m the slow learner. I was hundreds, maybe four or 500 rides in before I realized this is actually mostly a mental thing than it is a physical thing. Michelle Drake — Totally. Rich Birch — Like I’m, it’s mostly between my, my ears where I’m like… Michelle Drake — Yes.Rich Birch — …you know, my body can keep going, but it’s in my head. I’m like, oh, OK, I’m done. I’m done. I just don’t want to keep going. And I never quit a ride, but you can you know, you can bail on a ride before you know you actually stop turning. And so, yeah, that’s interesting. That’s been an interesting journey for me, for sure, in a in a great way. And it and it for sure has helped me be better at what I do to be more show, you know, show up more in the rest of my life, for sure.Michelle Drake — Yeah, that’s beautiful.Rich Birch — So you actually built a podcast around this, which I think is exciting. Michelle Drake — Yeah.Rich Birch — And I’d love to hear us a little bit more about this. It’s called it’s called Health Habits for Christian Moms.Michelle Drake — Yeah.Rich Birch — We’ll put a link to it in the show notes, but tell us about the podcast. How you know how is it helping? What’s your heart behind it? I know as a podcaster, it’s a lot of work to pull the podcast together. So talk to me about the podcast.Michelle Drake — Yeah. So, ah you know, Health Habits for Christian Moms is is really something that I felt drawn and into or invited into by the Lord, you know, after like what I told you with my story and everything like that. But it really exists because, you know, I see that this pattern from moms of like moms who like love God and love their families and want to take care of their health, but, you know, feel exhausted and overwhelmed and stuck in this all or nothing mentality. And so, you know, this podcast is for moms who like know that their health matters, but struggle to make it a priority in the middle of like all of those things that we talked about, all of the real life things.Rich Birch — Yes, yes.Michelle Drake — You know, she’s busy. She’s carrying a lot of responsibility. And then and then I think a big thing is that she feels guilty taking that time away from herself, like away from every all the other responsibilities to put into her health, into herself.Michelle Drake — So like instead of adding more pressure, like how the world would with with health, I am, my aim is to help this mom build simple, sustainable habits, you know, that fit into the season of life that she’s actually in, and honor all the responsibilities that she already has.Michelle Drake — And I also really try to frame it in a biblical lens. So it’s not about like chasing a gut and like not about chasing perfection or, you know, not trying to earn worth through the way that we look or whatever it is. But but it’s about stewardship and caring and like really talking about like how do we care for the body God gave us. So that actually we can have more energy, more stamina, more capacity to serve the people that God has put in our life.Rich Birch — Yeah, that’s so good. I love it.Michelle Drake — YeahRich Birch — I would, give me a sense of what, you know, maybe a couple episodes, the kind of thing that you cover on the podcast.Michelle Drake — So it’s it’s honestly mostly super practical tips. Rich Birch — Yep. Michelle Drake — So it would be super practical tips like meal planning, like how to do that in a way that’s ah not overwhelming, um how to get dinner on the table in 10 minutes in a way that’s like still healthy food, um you know, habit formation, 10-minute workouts, like things that are super applicable and immediately applicable to her life. Michelle Drake — And then, but then also we’re talking about like these underlying issues and underlying struggles as well, whether it be like that guilt piece or the comparison piece, the people pleasing piece or believing, you know, that everyone’s, everyone else’s needs comes, comes first, comes above like her own needs.Rich Birch — Yep.Michelle Drake — And so, yeah, I think that’s that’s kind of how I I start with the practical. I lead with the practical. And then I’m sprinkling in that that encouragement of like reframing health into that biblical perspective.Rich Birch — Yeah, that’s so good. Yeah, that’s fantastic. You know, what struck me about this, even in this conversation is like, this could be a great thing to hand off if I’m an executive pastor or senior leader type person in the church. Like, this could be a great thing to pass off to your team and say like, hey, here’s here’s a resource for you, you know. You’re doing a great job. You’ve got lots of health habits, healthy habits, you know, person on our team, people on our team, but like this might help. And here’s a, you know, here’s a link to it. That could be a great way to pass it along ah to, you know, just help ah the folks even to just acknowledge, hey, I understand that here’s some things that you’re, you know, you’re thinking about.Rich Birch — So just as we’re kind of closing up today’s episode or thinking about, you know, bringing it down, you know, for a leader that’s listening in today who wants to do something this week to kind of take a first step to better support, particularly the moms on their team, what would you tell them? What advice would you give them that they could they could take a step this week to help support ah those and just incredible people on their teams?Michelle Drake — I think intentional connection and conversation. And, you know, I think asking the mom on your team, you know, what is taking the most energy from her in this season? I think moms really thrive on, on like that, that kind of connection piece and sharing burdens.Rich Birch — That’s good.Michelle Drake — And so I think, and and just listening to her and not trying to fix it, because I think that good leadership really starts with like, understanding your team in a relational way. So I would say that and and and trying to help kind of take off some of her burden simply just by listening, you know. And then um and then those other pieces of like creating cultures of of rest and and rhythms of rest is is really important. But something immediately applicable is just establishing like a relational, like truly caring conversation with with the mom on your team.Rich Birch — So good. Super helpful. Well, we’ll link to Health Habits for Christian Moms in the show notes. We want people to go over there and check it out. Is there anywhere else we want to send people online to connect with you, to kind of follow with your journey? Where do we want to send people? Michelle Drake — So definitely the podcast is the first the first place that I would send people. I am in the process of publishing my web website. So that will be published probably within the next week or so. I’m sure I would imagine that it’s going to take a while for this podcast to come out, but I don’t know what the timeline is.Rich Birch — Yeah.Michelle Drake — But but yeah, people will be able to find me at my website as well.Rich Birch — Great. What’s the address there?Michelle Drake — So the address is michelledrake.co.Rich Birch — Dot co. Great. Well, thanks, Michelle. I really appreciate being on today. So fun to connect over the internets for the podcast and all the best at Health Habits for Christian Moms. It was fun getting to know you a little bit more better today. Thanks so much.Michelle Drake — Thanks, Rich.

Have you ever hit every goal on paper and still felt like something inside you was falling apart? That's the question at the heart of this episode, and honestly, it's one I think about a lot as an entrepreneur myself. In this episode of The Happy Hustle Podcast, I sit down with Justin Roethlingshofer, a human performance expert, data driven health strategist, and longevity practitioner with over two decades of experience optimizing health and performance. Justin has a background that includes postgraduate doctoral research in cellular biology, work inside the National Hockey League, and now a powerful new book called Holy Health, Habits and Rhythms to Heal Your Body and Transform Your Life. He's also the health coach behind worship artist Brandon Lake, helping him sustain fifty shows on tour while keeping his body, mind, and spirit intact. What makes this episode matter is that Justin doesn't just talk theory. He's lived the full spectrum of health struggles himself, from an obese kid to an anorexic kid to a burned out high achiever who was told he might not see thirty five. And even with all his credentials, he still had to learn that true health isn't about optimization. It's about alignment, mentally, physically, spiritually, and emotionally. We also dive into the story of Brian Johnson, the tech entrepreneur spending millions a year trying to reverse his aging, who's now dealing with a painful autoimmune condition. Justin breaks down why chasing perfect numbers without addressing the root of chronic stress can actually work against you, and why your body can't tell the difference between mental, physical, spiritual, and emotional stress. It just knows stress, and it responds. Here are a few takeaways that stuck with me. First, your cells need three things to thrive: oxygen, detoxification, and nutrients, and most of us are running environments that are starving them of all three. Second, sleep isn't optional. It's during deep sleep that your lymphatic system actually turns on and clears out the junk your body's been holding onto all day. Third, honoring a weekly Sabbath isn't just a spiritual discipline, it's backed by a study of 250,000 people showing those who kept one had eleven extra years of high quality output in their lives. Fourth, most of us are operating from a wounded place, whether that's a performer heart, a pleaser heart, or a protector heart, and until we deal with that root, we'll keep trading our health for a version of success that never actually satisfies. And fifth, healing isn't just physical. It requires your identity to be settled in who God says you are, not who the world demands you to be. What really got me was Justin's honesty about his own journey. Even as the expert, even with all the degrees and the leadership positions, he still hit a wall in a sauna five years ago and had to surrender the whole performance driven identity he'd built his life around. That kind of vulnerability from someone who coaches high performers for a living, it hits different. If you're ready to stop chasing health like it's another goal to conquer and start understanding what your body actually needs to heal, this conversation will shift the way you think about it. Justin's message is simple but it's not easy. You are designed to heal, you're created to thrive, and holy health is the path there. Go listen to the full episode at https://happyhustle.com/podcast. You'll walk away with a completely different lens on what it actually means to be healthy, and maybe the permission you didn't know you needed to stop striving and start healing. What does Happy Hustlin' mean to you? For Justin, happy hustlin' is being able to have the capacity to carry the calling that God has put on your life. Connect with Justinhttps://www.facebook.com/justin.roethlingshoeferhttps://www.instagram.com/justinroethhttps://www.youtube.com/@justinroethlingshoefer/featuredhttps://www.linkedin.com/in/justin-roethlingshoefer/https://www.tiktok.com/@justinroeth Find Justin on this website: https://justinroethlingshoefer.com/ Connect with Cary!https://www.instagram.com/caryjack/https://www.facebook.com/SirCaryJackhttps://www.linkedin.com/in/cary-jack-kendzior/https://twitter.com/thehappyhustlehttps://www.youtube.com/channel/UCFDNsD59tLxv2JfEuSsNMOQ/featured Get a copy of his new book, https://www.thehappyhustle.com/book Sign up for The Journey: 10 Days To Become a Happy Hustler Online Course @ https://thehappyhustle.com/thejourney/ Apply to the Montana Mastermind Epic Camping Adventure @ https://thehappyhustle.com/mastermind/ “It's time to Happy Hustle, a blissfully balanced life you love, full of passion, purpose, and positive impact!” Episode Sponsors: Kiln Your environment shapes your energy and your results. That's why we're proud to partner with Kiln, a premium workspace experience designed to help you work smarter, connect with amazing people, and elevate your lifestyle. From co-working and private offices to meeting rooms and event spaces, Kiln (https://kiln.com/) has everything you need to thrive. Mention "Happy Hustle" for a special hookup! =================================================================== If you're feeling stressed, not sleeping great, or your energy's been kinda meh lately—let me put you on to something that's been a total game-changer for me: Magnesium Breakthrough by BiOptimizers. This ain't your average magnesium—it's got all 7 essential forms that your body needs to chill out, sleep deeper, and feel more balanced. I take it every night and legit notice the difference the next day. No more waking up groggy or tossing and turning all night If you're ready to sleep like a baby, calm your nervous system, and optimize your recovery, go grab yours now at https://www.bioptimizers.com/happy and use code HAPPY10 for 10% OFF. =================================================================== My Green Mattress If you've been waking up with back pain, feeling stiff, or just not getting that deep, quality sleep. This might be what you're missing: My Green Mattress. It's made with clean, non-toxic, and eco-friendly materials, so you're not just sleeping better, you're sleeping healthier too. The comfort and support are on another level, and you can really feel the difference night after night. If you're ready to invest in better sleep and better recovery, check it out at https://thehappyhustle.com/mygreenmattress =================================================================== Ozlo Sleep If you've been struggling to fall asleep, stay asleep, or just wake up feeling actually rested, let me put you on to something that's been a total game-changer: Ozlo Sleep. These aren't your typical sleep buds. They're designed to block out noise and help your brain fully relax, so you can drift off faster and stay in deep, uninterrupted sleep. Perfect if you're a light sleeper or just want that next-level rest. If you're ready to upgrade your sleep and wake up feeling recharged, check out https://ozlosleep.com and save $80 OFF using code HAPPY.

What if some of the most powerful things you could do for your health cost… absolutely nothing?No supplements. No fancy biohacking gadgets. No $17 adaptogenic mushroom latte required. Just some very unsexy, very accessible health fundamentals that can make a surprisingly big difference.Welcome to Part 1 of our Free Medicine series — where we're talking about the things we recommend to our clients all the time that cost precisely $0.Because while it's very easy to get caught up looking for the perfect diet, the latest supplement or the fancy-schmancy protocol that's going to change everything… sometimes the biggest needle-movers are the boring basics.And frankly? We think they deserve better PR.So whether you're looking to support your health without blowing the budget, you're just beginning your health journey, or you need a little reminder to come back to the fundamentals — this episode is for you.Free medicine. Zero dollars. Surprisingly powerful.FIND NAT BELOW:Website - https://nataliekdouglas.com/Instagram - https://www.instagram.com/natalie.k.douglasBook a Free Assessment Call - https://NatalieKDouglas.as.me/?appointmentType=50255874EndoNourish - Endometriosis and Adenomyosis Guide - https://nataliekdouglas.com/endonourish-holistic-endometriosis-adenomyoisis-care-guide/SacredSeeds - Preconception Care Guidehttps://nataliekdouglas.com/preconception-care-guide/PCOS Wellness Guidehttps://nataliekdouglas.com/pcos-holistic-guide/Thyroid Rescue - Self guided programhttps://nataliekdouglas.com/thyroid-rescue/Coming Off The Pill/IUD Holistic Guidehttps://nataliekdouglas.com/coming-off-the-pill-mini-course/PMS/PMDD Natural Solutons Masterclass https://nataliekdouglas.com/pms-pmdd-natural-solutions-masterclass/Restore and Nourish Gut Reset - https://nataliekdouglas.com/restore-nourish-gut-reset/Perimenopause Masterclass -https://nataliekdouglas.com/perimenopause-masterclass-holistic-toolkit/Become a one-to-one clienthttps://nataliekdouglas.com/1-1-naturopathic-nutrition-consultations/FIND AMIE BELOW:Book a Free Assessment Call: https://p.bttr.to/3yBdmu3   Book Yourself In: https://l.bttr.to/ZDxWOWebsite - https://whatthenaturopathsaid.com   Instagram - https://www.instagram.com/thatnaturopathJoin the mailing list - https://elysium-clinic-of-natural-medicine.ck.page/69663ce14a  PS: yes we are practitioners, but we're not YOUR practitioners - it should go without saying but our episodes are not medical advice.

WHAT THE LISTENER WILL LEARN •         How the way you treat your own health is teaching your kids how to treat theirs •         Why self-sacrifice looks like love but often functions as a liability •         The difference between modeling struggle and modeling resilience •         How to use your family as fuel instead of an excuse KEY IDENTITY THEMES •         Caregiver to self-leader •         Modeling behavior, not just giving advice •         Breaking the generational pattern of self-erasure •         Family as motivation, not obstacle Take the Metabolic Assessment https://vip.lwcvip.com/calibrationquiz Message Jason on Facebook Follow Jason Cook in InstagramFollow Jason Cook on FBEmail Jason Cook here jason@lwcvip.comClient Results click hereJoin the Life Warrior Metabolism CommunitySupplements

There's an old story that was made famous by writer David Foster Wallace.Two young fish are swimming through the water when they pass an older fish.The older fish greets them and asks:“Morning, boys. How's the water?”The two younger fish keep swimming.Then, after a little while, one looks at the other and asks:“What the hell is water?”The story isn't really about fish.It's about us.The things that surround us every day become almost invisible precisely because they are always there.Our homes.Our neighborhoods.Our relationships.Our workplaces.Our phones.Our food.Our stress.Our air.Our routines.Our social media feeds.The voices we hear.The standards we accept.The behaviors everyone around us considers normal.That's our water.And most of us rarely stop long enough to ask:Is this water helping me become healthier… or is it quietly pulling me in the opposite direction?Resources: Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

REPLAY! You can be doing everything right and still feel wiped out by 2 p.m. That drained, running-on-empty feeling is one of the most common complaints Lindsey hears from the women she works with, and it usually has nothing to do with willpower. This episode gets into what's actually driving low energy in midlife.Amy sits down with Lindsey Kaszuba, wellness mentor and founder of Health Club Collective, for a conversation about mindset and health that goes beyond another meal plan or supplement stack. Lindsey has spent years helping women simplify wellness without losing their minds in the process.She breaks down her energy bank concept, the idea that everything you eat, watch, and do either fills your tank or drains it. Lindsey also shares why she stopped weighing herself and what that choice uncovered about her own relationship with the number on the scale. It ties directly into the mindset shift around health she now teaches her clients.If low energy in midlife has you searching for answers, this episode offers simple health habits you can actually stick to, no complicated morning routine required. Amy and Lindsey talk through practical wellness hacks and what it really takes to learn how to feel better in your body at this stage of life.Tune in to the full conversation and start making small shifts that actually stick.Episode Breakdown:00:00 Welcome and Meet Lindsey Kaszuba01:25 What a Wellness Mentor Actually Does02:55 Why the Mental Work Is Hardest06:38 Lindsey's Disordered Eating and Path to Coaching10:36 Fighting Your Body Less in Midlife14:17 The Energy Bank and Simple Plate Rule28:22 Breaking Up With the Scale for Good34:26 Small Habits for Silence and Sleep39:01 What's Broken in the Wellness Industry42:43 Favorite Wellness, Beauty Hacks, and RoutinesConnect with Lindsey Kaszuba:Follow Lindsey on InstagramVisit Lindsey's websiteShop this episode: You know we love to give you the best of the best in wellness products and resources to help you learnmore about our podcast topics. In this week's episode, here are the products and brands that we talked about:ShopMy ShopTower 28 | Sos Daily Rescue Facial SprayBIOSSANCE | Squalane + Vitamin C Dark Spot SerumBAREFACED | Everyday Eye HeroJSHEALTH VITAMINS | Illuminating Peptide Eye SerumEltaMD Skin Recovery SerumCOLORESCIENCE | Sunforgettable Total Protection Face Shield Flex SPF 50 JSHEALTH VITAMINS | Advanced Magnesium+ PowderMARYRUTH'S | Adult Magnesium Calm GummiesHydrating Tallow Stick⁠⁠⁠⁠For More on this Episode: Read the full show notes ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠

Why is it so hard to stick with a habit we actually want to build (a daily walk) or one we want to break (easing off the afternoon sweets) even when it's something that we know would improve our lives? This week we take the pressure off, name the five forces in the gap between knowing and doing (not one is the flaw we've been blaming), and then will build a small system that does the deciding for us on the tougher days. This is a Q&A episode in honor of National Wellness Month. LET'S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) •  Atomic Habits, by James Clear  •  Tiny Habits, by BJ Fogg  •  Mini Habits, by Stephen Guise  The 7-Move System A handful of choices made once, on a calm day, so they do the remembering and deciding for us on the challenging days. Pick one and start with the smallest version. 1.  Shrink the start until it's almost silly — Walk to the end of the driveway — shoes on, step outside, that's the whole goal. (Sweets version: wait ten minutes before the three o'clock treat.) So small it feels foolish to skip. 2.  Deal with the friction tonight — Shoes and jacket by the door where morning-you will trip over them; candy dish off the counter and into a cupboard. Lower the friction on what you're adding, raise it on what you're easing off. 3.  Decide once — Fasten the walk to something you already do ("after I pour my coffee, the shoes go on"), and set one standing rule for the sweets (they come with dinner, not before). Then let the decision stay made. 4.  Give the effort a payoff you can feel today — Pair the walk with something you already want — a podcast, a show, a phone call on the move — and find one thing to enjoy or be grateful for in the moment (the fragrance of a fresh tomato, the flowers along the route). 5.  Let the doing build the belief — Do the tiny thing, watch yourself do it, and take the credit. Confidence isn't something to summon first — it's the record of what you've already done, piling up behind you. 6.  Keep the change visible — A paper calendar on the fridge, and cross off every day you do the tiny thing; shoes by the door as a standing reminder. The row of X's is where the invisible progress of the flat stretch finally shows. 7.  Plan the comeback, not the streak — A missed day is just information. The only question that matters is what you do the day after — the smallest possible version. One rule some like: never miss twice.   HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device 1.   Open Apple Podcast App (purple app icon that says Podcasts). 2.   Go to the icons at the bottom of the screen and choose "search" 3.   Search for "Wellness While Walking" 4.   Click on the SHOW, not the episode. 5.   Scroll all the way down to "Ratings and Reviews" section 6.   Click on "Write a Review" (if you don't see that option, click on "See All" first) 7.   Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! 8.   Thank you! I so appreciate this!   How to Leave a Review on Apple Podcasts on a Computer  1.   Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here)  https://www.apple.com/apple-podcasts/ 2.   Click on "Listen on Apple Podcasts" or "Open the App" 3.   This will open Apple Podcasts and put in search bar at top left "Wellness While Walking" 4.   This should bring you to the show, not a particular episode – click on the show's artwork 5.   Scroll down until you see "Rating and Reviews" 6.   Click on "See All" all the way to the right, near the Ratings and Review Section and its bar chart 7.   To leave a written review, please click on "Write a Review" 8.   You'll be able to leave a review, along with a title for it, plus you'll be able to rate the show on the 5-star scale (with 5 being the highest rating) 9.   Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show)  Castbox Podcast Addict Podchaser Podbean   HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you're walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!

Water fasting helps reboot dopamine, reset the microbiome, and dramatically reduce cholesterol and lipoprotein(a)—even when diet alone doesn't work. #FastingReset #DopamineRecovery #LipoproteinA

What if some of the most powerful ways to improve your health didn't require expensive gadgets, complicated routines, or the latest supplement trend? In this rapid-fire solo episode, Darin shares 15 unusual, science-backed habits that can dramatically improve longevity, mobility, brain function, nervous system regulation, digestion, and overall vitality. From dead hangs and deep squats to humming, sunlight, boredom, and chewing your food more thoroughly, each practice is grounded in published research, not internet biohacking hype. These are simple, practical habits you can start today that may have an outsized impact on your health over time. If you're looking for evidence-based ways to optimize your body without spending a fortune, this episode is packed with actionable takeaways. What You'll Learn Why grip strength may be one of the strongest predictors of longevity How deep squats improve mobility and joint health The surprising connection between balance and lifespan Why humming boosts nitric oxide production The science behind mouth taping and nasal breathing How cold water can instantly calm your nervous system Why boredom fuels creativity and brain function The health benefits of intentional silence How awe can reduce inflammation Why soil microbes strengthen your immune system The importance of chewing for nutrient absorption Why sunlight is one of the most powerful daily health tools Chapters 00:00:00 – Welcome to SuperLife 00:00:32 – Sponsor: Tru Niagen 00:02:35 – 15 science-backed health habits you probably aren't doing 00:04:18 – #1 Grip strength and longevity 00:06:40 – #2 The deep squat rest 00:08:16 – #3 Single-leg balance 00:09:36 – #4 Why humming boosts nitric oxide 00:11:01 – #5 Mouth taping and nasal breathing 00:12:41 – #6 Cold water face immersion 00:14:05 – #7 Ice on the back of your neck 00:14:59 – Sponsor: Manna Vitality 00:16:55 – #8 Getting bored on purpose 00:18:34 – #9 Scheduling daily silence 00:20:01 – #10 Chasing awe instead of scrolling 00:21:20 – #11 Why getting your hands dirty boosts immunity 00:23:00 – #12 Chewing your food more thoroughly 00:24:20 – #13 Squatting while using the bathroom 00:25:41 – #14 Get sunlight before your phone 00:26:59 – #15 Sunlight on your skin 00:28:28 – The complete 15-step daily protocol 00:29:05 – Start with one habit today 00:29:26 – Final thoughts and closing message Thank You to Our Sponsors Tru Niagen: Boost NAD+ levels for cellular health and longevity. Get 20% off with code DARINOLIEN20 at truniagen.com. Manna Vitality: Go to mannavitality.com/ and use code DARIN for 20% off your order. Join the SuperLife Community Get Darin's deeper wellness breakdowns — beyond social media restrictions: Weekly voice notes Ingredient deep dives Wellness challenges Energy + consciousness tools Community accountability Extended episodes Join for $7.49/month → https://patreon.com/darinolien Connect with Darin Olien: Website: darinolien.com Instagram: @darinolien Book: Fatal Conveniences Platform & Products: superlife.com New Show: Roadmap to Happiness Key Takeaway "Better health doesn't always come from doing more—it often comes from returning to the simple things humans have done for thousands of years. Move your body naturally. Breathe through your nose. Spend time in silence. Get into the sun. Touch the earth. Challenge your balance. Strengthen your grip. These aren't expensive biohacks—they're timeless biological signals that remind your body how to thrive. Small daily actions, repeated consistently, can create extraordinary long-term health." Bibliography/Sources Physical Function & Biomechanics Araujo, C. G., et al. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.1066913/full Deep squat / ankle dorsiflexion as clinical mobility assessment. (n.d.). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC7276781/ https://pmc.ncbi.nlm.nih.gov/articles/PMC12358486/ Leong, D. P., et al. (2015). Prognostic value of grip strength: Findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266–273. https://doi.org/10.1016/S0140-6736(14)62000-6 Sikirov, D. (2003). Comparison of straining during defecation in three positions: Results and implications for human health. Digestive Diseases and Sciences, 48(7), 1201–1205. https://doi.org/10.1023/A:1024180319005 Respiratory & Nervous System Effects of cold stimulation on cardiac-vagal activation in healthy participants: A randomized controlled trial. (n.d.). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC6334714/ Systematic review of mouth taping for sleep-disordered breathing. (2024). PLOS One. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0323643 Trigeminocardiac / mammalian dive reflex response to cold facial immersion. (2023). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10295257/ Weitzberg, E., & Lundberg, J. O. N. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144–145. https://pubmed.ncbi.nlm.nih.gov/12119224/ Brain, Silence & Emotion Bartoli, E., et al. (2024). Default mode network electrical stimulation effects on creativity. Brain, 147(10), 3409+. Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: The importance of silence. Heart, 92, 445–452. https://pubmed.ncbi.nlm.nih.gov/16199412/ Mann, S., & Cadman, R. (2014). Does being bored make us more creative? Creativity Research Journal, 26(2), 165–173. https://doi.org/10.1080/10400419.2014.901073 Münzel, T., et al. (2024). Noise causes cardiovascular disease: It's time to act. Journal of Exposure Science & Environmental Epidemiology. https://pmc.ncbi.nlm.nih.gov/articles/PMC11876066/ Stellar, J. E., John-Henderson, N., Anderson, C. L., Gordon, A. M., McNeil, G. D., & Keltner, D. (2015). Positive affect and markers of inflammation: Discrete positive emotions predict lower levels of inflammatory cytokines. Emotion, 15(2), 129–133. Immune, Digestion & Environmental Light Cassady, B. A., Hollis, J. H., Fulford, A. D., Considine, R. V., & Mattes, R. D. (2009). Mastication of almonds: Effects of lipid bioaccessibility, appetite, and hormone response. The American Journal of Clinical Nutrition, 89(3), 794–800. https://pubmed.ncbi.nlm.nih.gov/19144727/ Liu, D., Fernandez, B. O., Hamilton, A., et al. (2014). Isolated UVA irradiation of human skin generates dermal nitric oxide and lowers blood pressure independent of vitamin D. Journal of Investigative Dermatology, 134(7), 1839–1846. https://pubmed.ncbi.nlm.nih.gov/24445737/ Morning light exposure and circadian phase-shifting / dim-light melatonin onset. (n.d.). PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10594521/ Rook, G. A. W., et al. (2023). The old friends hypothesis: Evolution, immunoregulation and essential microbial inputs. Frontiers in Allergy. https://pmc.ncbi.nlm.nih.gov/articles/PMC10524266/ Strachan, D. P. (1989). Hay fever, hygiene, and household size. BMJ, 299(6710), 1259–1260. https://doi.org/10.1136/bmj.299.6710.1259

Great leadership isn't just about strategy—it's about having the energy, clarity, and resilience to consistently perform at your highest level.In this episode, host Sherry Winn—two-time Olympian, national championship coach, bestselling author, and executive leadership expert—welcomes nutrition and metabolic health specialist Teresa Pangan for a conversation about the overlooked connection between health and leadership performance. Together, they explore how sleep, stress recovery, nutrition, and self-awareness influence executive decision-making, emotional intelligence, and long-term success.Key takeaways:Build your leadership foundation through better sleep and recovery.Recognize the hidden signs of chronic stress before burnout occurs.Develop greater self-awareness to improve leadership clarity and emotional intelligence.If you're committed to leading with excellence while avoiding burnout, this episode provides practical strategies you can begin using immediately. Tune in, subscribe, and share it with another leader committed to sustainable high performance.Guest: Teresa Pangan (https://www.linkedin.com/in/teresapangan/)Host: Sherry Winn (https://www.linkedin.com/in/thewinningleadershipcompany/)Sound: Mahesh R.Producer: Archita Puranik#ExecutiveLeadership #BurnoutPrevention #LeadershipDevelopment #SherryWinn #TALRadio

The goal isn't just to raise healthy kids, but to raise adults who can walk into a room full of food choices and trust themselves. Morgan, Joyce, and Jess Saxon get into how the way you talk about food and movement in front of your kids shapes their relationship with both for the rest of their lives. They talk about the food rules they grew up with, why restriction almost always backfires, how to give kids buy-in instead of just telling them to eat their broccoli, and why working with your kid's temperament beats forcing them into a box. Plus a real conversation about parent guilt, unlearning the stuff you thought was required, handling the unsolicited advice from grandparents and grocery store strangers, and why nobody knows your kid the way you do. Black Iron Nutrition Book a Free Discovery Call Free Macro Calculator Free Downloads Black Iron Blog  

Let this episode be the one where they say do this, but this is what I would suggest! Let's talk about them! Let's be friends on Instagram!

What if the biggest thing holding back your gut health isn't the supplement you're missing but the habits you repeat every single day? In this episode, I'm breaking down the simple, foundational practices that support healthy digestion long before you ever consider probiotics, parasite cleanses, or specialized gut testing. We often get asked which supplements or lab tests someone should start with, but the truth is that most people haven't built the daily habits their digestive system needs to function well in the first place. I'll explain why digestion actually begins before your first bite of food and how stress, distractions, and eating on the go can interfere with your body's ability to properly break down and absorb nutrients. We also dive into why slowing down, chewing your food thoroughly, and creating a calm eating environment can dramatically improve bloating, gas, reflux, and other common digestive complaints. From there, we'll talk about why your gut thrives on consistency, how your circadian rhythm and migrating motor complex work together to keep your digestive system healthy, and why constant snacking may be working against you. I'll also share practical strategies to support your gut between meals through movement, hydration, stress management, sleep, and recovery.  Finally, we'll discuss how nutrition should be tailored to the feedback your body is giving you, whether you're struggling with constipation, diarrhea, or other digestive symptoms. Think of these habits as the foundation of a house. Supplements and advanced testing have their place, but they're far more effective when they're built on top of healthy daily routines.  If you've been searching for better digestion, less bloating, and a healthier gut, this episode will give you actionable steps you can start implementing today.   Time Stamps:   (1:32) Bets On Pregnancy Date (5:07) Sharp Right Turn Into Gut Health (8:23) A Digestive-Friendly Environment (14:07) Slowing Down Our Eating (19:24) Build A Rhythm Your Gut Can Predict (20:57) Spacing Out Meals (23:12) Supporting Your Gut Between Meals (26:27) Feed The Outcome You Want --------------------- Find Out More Information on Vital Spark Coaching --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation.  --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What does it take to stay joyful, resilient, and full of life at 83 years old? In this heartfelt episode of the Visibly Fit Podcast, I sit down with my dad, Ace from Texas, to talk about overcoming adversity, raising a family, navigating health challenges, and finding purpose through faith.From surviving polio and spinal meningitis as a child to enduring multiple surgeries throughout life, Dad shares the mindset that helped him keep moving forward. We talk about parenting, family values, faith, gratitude, aging well, and why a positive attitude may be one of the most underrated health habits.This conversation is full of wisdom, laughter, and a few tears. Whether you're looking for encouragement in your health journey, seeking parenting advice, caring for aging parents, or simply wanting a reminder of what truly matters in life, this episode is for you.Podcast Chapters[00:00] Introduction & Why I Invited My Dad[04:34] Meet Ace From Texas[06:07] Surviving Polio & Childhood Health Challenges[08:12] Multiple Surgeries & Staying Positive[10:25] Marine Corps Lessons on Discipline[13:00] Growing Up Without a Father[14:15] Grandparents, Ranch Life & Life Skills[16:02] Health Habits, Gardens & Fresh Food[18:04] The Power of Joy and a Positive Attitude[20:00] Family: Life's Greatest Reward[21:25] Raising Two Daughters[24:20] Advice for Anyone Facing Health Challenges[25:51] Billy Graham, Faith & Spiritual Influence[26:55] Looking Ahead at 83[28:00] Final ThoughtsResources mentioned:• Visibly Fit Podcast EP 15 with My Mom, Pat Darby P.S. If you're just checking out the show to see if it's a good fit for you, welcome!If you're really serious about becoming Visibly Fit, you'll get the best experience if you download the worksheets available at https://wendiepett.com/visiblyfitpodcast.

Trying to do everything at once is one of the fastest ways to make health feel overwhelming. Getting clear on three to six specific actions that actually move the needle in your real life changes everything. The timing does not have to be perfect. The actions do not have to be complicated. They just have to be yours and they just have to be real. Start with three if six feels like too much and build from there. BOOK A CALL WITH PERRY: http://talktoperry.com TEXT ME: (208) 400-5095 JOIN MY FREE COMMUNITY: http://upsidedownfit.com The Legacy Continues with Syona: https://sharesyona.co/?url=perrytinsley RESOURCES Best Probiotic for Gut Health: https://bit.ly/probyo Best Focus & Memory Product: https://bit.ly/dryvefocus Daily Success Habits (Free Download): morningsuccesshabits.com WOW! You made it all the way down here. I'm seriously impressed! Most people stop scrolling way earlier. You officially rock, my friend.

We all try do our best (most of the time).. drink water, eat our veggies, take the occasional supplement  . . . But what if some of the things we're doing for our health could occasionally be working against us?Today,  we're breaking down some of the lesser-known ways good health habits can sometimes produce unintended results -  and why timing, dosage, and context matter more than most people realize.We're covering:Why taking Vitamin C after a workout may not always be the best ideaThe surprising downside of eating too many thyroid-popular nutsThe smoothie ingredient that recently sparked concern onlineHow a common immune-support supplement can create a different nutrient deficiencyThe hidden risk of drinking too much water too quicklyWhy health headlines often miss the nuanceHow to get the benefits of healthy habits without accidentally sabotaging your effortsPlus... today's feelgood thing. If you've ever wondered whether you're doing too much of a good thing, this episode is for you.Big thanks to our sponsor, ITL Health. For More information on their magnesium formulations, designed with bioavailability in mind, can be found here: http://www.itlhealth.ca Thank you for being part of this space. xo

Aifric O'Sullivan, Associate Professor in Human Nutrition at UCD, discusses a first of its kind Household Food and Health Study.

Stan Efferding is an IFBB pro bodybuilder and has his bachelor of science in psychology and exercise science from the University of Oregon. Stan is a multiple all -time world record holding powerlifter and has been training high school, Collegiate, and Professional athletes for over 25 years. He has conducted over 200 seminars in 14 countries and in all 50 states. Today on the show we discuss the biggest lies people believe about cardio and fat loss, the simple habits that quietly transform long-term health, and why most people are making weight loss way harder than it needs to be. We also get into the hidden behaviors wrecking sleep, the surprising connection between stress, blood pressure, and social media algorithms, plus the health markers almost nobody pays attention to until it's too late. Stan explains the difference between looking healthy and actually being healthy, challenges some of the internet's most popular nutrition narratives, and shares the practical strategies he uses with elite athletes and everyday clients to improve energy, body composition, and longevity and much more Today's sponsor: Fatty15: Get an additional 15% off their 90-day subscription Starter Kit by going to https://www.fatty15.com/DOUG and using code DOUG at checkout. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Amy is joined by leading women's fitness and health expert, certified menopause coach and founder of Zestfit, Kathryn Williams, to talk about the one thing high-achieving women keep pushing to the bottom of the list, their health. Kat has spent over 30 years working with women who are brilliant at running their businesses, their households and everyone else's lives, but have stopped showing up for themselves. She specialises in helping women over 40 become the strongest, healthiest version of themselves without the overwhelm, the extreme regimes or the hours in the gym they don't have. Together, they get into what actually works for the woman who is time-poor, decision-fatigued and knows it matters but can't seem to make it stick. Kathryn shares: Why 10 minutes of strength training three times a week is not a compromise, it's the strategy The real reason you keep starting and stopping (and why it's not willpower) What your 3pm slump is actually telling you Why fasting might be working against you if you're running a business at pace The truth about bone density, falling and why strength training now matters more than you think How to take decision fatigue out of your health entirely If you've been meaning to sort your health out for months and keep finding reasons why now isn't the right time, this conversation will change how you think about what's actually possible, and how little it takes to start. Connect with Kathryn:Instagram: @‌coachkathrynwilliamsFacebook: Fit Female FrameworkLinkedIn: Kathryn Williams Free resources: 7 Days Access to Zestfit Virtual: zestfitvirtual.uscreen.io 5 Low Effort Habits for Weight Loss: Free Guide

Doctors diagnosed me with asthma spring of 2024. For over a year, I'd been trying to receive my healing of this breathing issue without any change. I knew God wanted me healed and I knew Jesus had already bought my healing on the cross but was struggling to receive my healing in this area. Recently, God revealed what mindset shift about my identity needed to change and when I changed how I viewed myself, the asthma had no choice but to go!About this episode:1. We discuss the fundamental mindset needed for supernatural healing, centered on 1 Peter 2:24.2. It's emphasized that healing is already accomplished through Jesus's wounds on the cross.3. Explanation of why it's Biblical and essential to believe in ALREADY being healed before seeing physical evidence.4. Hear my own breathing testimony but also one about a man named Mike who had a grapefruit-sized cancerous tumor for eight years. After understanding the concept of 'already healed,' his tumor began shrinking.5. We chat about the importance of resting in the finished work of Jesus rather than striving to earn healing.6. I teach that healing is part of the 'salvation package,' along with forgiveness of sins, referencing various scriptures including Psalm 103 and James 5:14-16.7. It's encouraged for listeners to speak healing declarations over themselves and allow Jesus to nurture them and bless them with gifts.8. We share the wisdom in receiving healing as a gift that has already been purchased through Jesus's sacrifice.Resources mentioned:⁠Mike's testimony⁠ (on Andrew Wommack's YouTube)⁠Why I Stopped Watching the Chosen (it has to do with health)⁠The Health Habits of Praying in Tongues (coming soon!)Connect with Nyla:⁠⁠⁠⁠⁠⁠⁠Nyla's IG ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nyla's website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nyla's Christian business podcast On the Job with God⁠⁠

In this episode of Health Gig, Doro and Tricia welcome Dr. Tabatha Barber, a triple board certified physician and public speaker. Dr. Tabatha dives into her story from being a rebellious teen to coaching and cheering on women through their health transformations. She emphasizes the importance of addressing root causes in health, particularly in relation to menopause and hormonal changes, and advocates for a holistic approach to health, including diet and lifestyle changes. She leaves listeners with an inspired take on how to reconnect with their bodies, have faith, and take charge of their wellness.

Ryan Pineda, Brian Davila, and Sam Tejada discuss the explosive rise of peptides, longevity science, and modern health optimization, covering everything from fat loss drugs and hormone therapy to diagnostics, lifestyle habits, and the future of preventative medicine. ⁣⁣Connect with Sam - ⁣https://www.instagram.com/sammy_tejada/⁣https://podcast.samtejada.com/⁣__________⁣If you want to start your real estate investing business, we'll give you 1:1 coaching, seller leads, software, & everything you need. https://www.wealthyinvestor.com⁣⁣If you're a business owner who wants to get in peak physical shape, we can help! https://www.allproceo.com⁣⁣Join our private mastermind for elite business leaders who golf. https://www.mastermind19.com⁣⁣Join free Bible studies and workshops for Christian business leaders. https://www.tentmakers.us⁣__________⁣CHAPTERS: ⁣00:00 - Introduction to Longevity Expert⁣01:29 - Peptides Rising Popularity⁣03:00 - Retatrutide Fat Loss Effects⁣05:22 - Are Peptides Safe?⁣08:13 - How GLP-1 Actually Works⁣10:00 - Peptides Explained⁣13:05 - Peptides vs Testosterone⁣17:22 - Personalized Health Protocols⁣20:01 - DEXA Scan & Body Data⁣22:21 - Heart Health & Prevention⁣27:51 - Top 5 Health Habits⁣33:12 - Nutrient Deficiencies & Aging⁣42:01 - Muscle, Flexibility & Injuries⁣46:24 - IV Therapy Explained⁣50:00 - Final Health Takeaways

If there are five people in a room with eczema, they're probably all dealing with it for completely different reasons.And that's something we don't talk about enough.Eczema, acne, psoriasis… these are rarely just skin issues. They're often a reflection of what's happening inside the body, particularly in the gut.So instead of just asking what to put on your skin, this episode is about asking a better question. What's actually driving this underneath?My guest today is Farzanah Nasser, a registered nutritionist and certified functional medicine practitioner specialising in gut health, immune health and chronic skin conditions.She works with people every day, dealing with long-standing skin issues using a practical, gut-first approach.She's also the author of “The Everyday High-Fibre Plan”, full of simple, gut-friendly recipes… including those cookies on the table if you're watching on YouTube

If you're constantly bloated, tired, or struggling with hormone imbalances, your gut might be the missing piece. In this episode of SHE MD, we sit down with double board-certified physician Dr. Amy Shah to break down the powerful connection between gut health, hormones, metabolism, and brain function, and why so many women are overlooking it. From IBS and SIBO to PCOS and endometriosis, this conversation reveals how inflammation and gut imbalance can silently drive so many common symptoms.Dr. Shah shares her simple, science-backed “30-30-3” framework (30g of protein at your first meal, 30g of fiber daily, and 3 probiotic foods) to help you rebuild your microbiome and feel better fast. We also dive into the truth about probiotics, why fiber is essential (and why most people aren't getting enough), and how everyday habits like sleep, sunlight, and movement can dramatically improve your gut health.Plus, we cover magnesium for stress and sleep, the role of antibiotics, how to approach SIBO and elimination diets, and the easiest (and most overlooked) ways to support your brain and body long-term. If you've been feeling off and can't figure out why, this episode will give you actionable steps to start healing from the inside out.Subscribe to SHE MD Podcast for expert tips on PCOS, endometriosis, fertility, hormonal balance, mental health, and more. Share with friends and visit SHE MD website and Ovii for research-backed resources, holistic health strategies, and expert guidance on women's health and well-being.SponsorsMidi: Ready to feel your best and write your second act script? Visit JoinMidi.com today to book your personalized, insurance-covered virtual visit. Talkiatry: Head to Talkiatry.com/shemd and complete the short assessment to get matched with an in-network psychiatrist in just a few minutes. Premier Protein: Find your favorite flavor at PremierProtein.com or at Amazon, Walmart, and other major retailers.Myriad: List GetMyRisk.com to learn more about hereditary cancer testing and how you can use Myriad's virtual care option for fast, at-home testing - no office visit required. UnF*ck Your Brain: Listen to UnF*ck Your Brain wherever you get your podcasts. What You'll LearnThe gut-hormone connection (and why it affects everything)Dr. Shah's “30-30-3” method for better healthWhy 95% of people aren't eating enough fiberThe difference between probiotics and prebioticsHow antibiotics impact your gut microbiomeSigns of SIBO and gut imbalanceHow gut health affects mood, anxiety, and brain functionThe best foods to support your microbiomeWhy walking is one of the best things you can do for your brainHow magnesium supports sleep, stress, and hormone healthKey Timestamps(0:00) Introduction to SHE MD(2:19) Welcome, Dr. Amy Shah!(6:23) Why Gut Health Matters(9:02) Best High-Fiber Foods(10:37) The 30-30-3 Rule Explained(16:52) Apple Cider Vinegar Benefits(22:00) Prebiotics vs Probiotics(24:19) SIBO, Hormones & Gut Inflammation Explained(30:07) Gut Health & Antibiotics Impact(36:00) Organic vs Non-Organic Foods(40:50) Magnesium Benefits, Foods, Supplements & Sleep Support(45:19) Walking for Brain Health(46:39) Top 5 Health Habits for Women(47:52) Top 5 Foods(49:27) Where to Find Dr. Amy ShahKey TakeawaysGut health is directly tied to hormones, metabolism, and brain healthFiber is essential and most people are severely deficientYou can't out-supplement a poor diet (food first always wins)Probiotics alone won't fix your gut—lifestyle matters moreInflammation is the root cause linking many chronic conditionsStart small… Gradually increase fiber to avoid digestive issuesExercise, sleep, and sunlight are just as important as nutritionSimple daily habits can dramatically shift your health in daysHealing your gut often improves symptoms you didn't realize were connectedGuest BioDr. Amy Shah is a double board-certified physician in allergy, immunology, and internal medicine, trained at Cornell, Columbia, and Harvard. She is a leading voice in gut health, nutrition, and women's wellness, known for translating complex science into practical, everyday strategies. After experiencing her own health struggles, she shifted her focus to lifestyle medicine and has since helped millions optimize their energy, metabolism, and hormones through diet and simple daily habits. She is also the bestselling author of I'm So Effing Tired and I'm So Effing Hungry.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, we normalize the conversations around the gut-hormone connection, cycle literacy, and foundational health habits with Megan Skinnell. About Megan: Megan Skinnell, RN, BSN, AFMC is a registered nurse, certified health coach, and founder of Holsoma Health, a coaching platform focused on functional wellness for women. She is Applied Functional Medicine Certified (AFMC) through The School of Applied Functional Medicine (SAFM). Megan blends her nursing background with functional medicine principles to educate and coach women on gut health, metabolic balance, reproductive health, and cycle literacy. Her work centers on foundational nutrition and lifestyle strategies that support hormonal resilience and empower women to better understand their bodies and advocate confidently within the healthcare system.

Text me!Ever felt lost in your health journey? Here's how I turned my setbacks into a thriving routine!  After a serious injury, I realized how crucial health is. It's not just about working out; it's about optimizing every part of life.  This year, I scaled back my heavy lifting and embraced Pilates. It's been a game changer! Focusing on flexibility and small muscles has made a big difference. Plus, we've found a great studio that motivates me!  Daily walks with my dogs keep me moving, and I'm committed to hitting 10,000 steps. Nutrition-wise, I swapped to high-protein Greek yogurt for breakfast and added electrolyte powders to stay balanced.  Meal prepping grilled chicken salads for lunch has simplified my week, and establishing a consistent bedtime helps me wake up energized.  Remember, it's about balance. I stick to 80% clean eating and 20% flexibility for those treats we love.  Support the showLINKS TO FREEBIES BELOW: WEEKLY NEWSLETTER where I share all the tips and tricks on how to grow organically online HERE If you are interested in sponsoring the show, send me a DMABOUT THE HOST: Former Executive Recruiter turned Digital Marketing Expert & Entrepreneur.  I'm here to show you that you can do it too! I help women to start, grow and scale their personal brand and business online through social media. In 2021 I launched ChilledVino, my patented wine product and in 2023 I launched The Feminine Founder Podcast and in 2025 I launched my Digital Marketing Agency called Feminine Founder Marketing. I live in South Carolina with my husband Gary and 2 Weimrarners, Zena & Zara. This podcast is a supportive and inclusive community where I interview and bring women together that are fellow entrepreneurs and workplace experts. We believe in sharing our stories, unpacking exactly how we did it and talking through the mindset shifts needed to achieve great things.Let's connect further!!LinkedIn HERE IG @cpennington55 FB HEREChilledVino HERE

Today I'm joined by Theresa Emanuel, the host of Faith Food Fellowship podcast, and we're talking about something that goes way beyond just food and fitness. Because if you've ever felt like your habits are off, your routines are cluttered, your mind feels noisy… and no matter how many times you try to “get back on track,” something just isn't clicking—this conversation is for you. Theresa has created something really special called Spring Clean With God: Clear the Clutter from your Heart, Home, Habits, Health, and Head, and I love the way it takes a step back and looks at the whole picture. (It's happening March 24-26 and it's free!) Not just what you're eating or how you're working out—but what's going on in your heart, your head, your home… and how all of that connects to your health. And honestly? This is the piece a lot of women are missing. So today we're diving into what it really means to “clear the clutter,” why it matters more than you think, and how this kind of reset can make everything else feel a whole lot more doable.   Register free for the Spring Clean with God Mini-Summit here: https://20205508--p31virtues.thrivecart.com/spring-clean-mini-summit/   Listen to Faith Food Fellowship with Theresa Emanuel here: https://podcasts.apple.com/us/podcast/faith-food-fellowship-self-care-strategies-for-busy/id1546685414   Connect with Amy Bryan here:  www.linktr.ee/amybryanfasterway   

Neurologist Dr. Majid Fotuhi, author of The Invincible Brain, joins me to break down the most powerful lifestyle habits for protecting your brain, staying sharp as you age, and reducing your risk of dementia.15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavereWatch my new documentary Little Empty Boxes - https://www.maxlugavere.com/filmThis episode is proudly sponsored by:Wildgrain slow-fermented sourdough and fresh pastries go from freezer to bakery-level perfection in under 25 minutes. Yum! Get $30 off your first box and free croissants in every box at Wildgrain.com/MAX or use code MAX at checkout.Fatty15 provides C15:0, a naturally occurring fatty acid found in full-fat dairy that may support cellular health and longevity—get 15% off at http://fatty15.com/MAX with code MAX!

What health habits actually protect your brain and long-term health?  In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes. Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology. Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life. We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too?

Send a textIf you've ever scrapped an entire workout because you only had 10 minutes, this episode is going to change how you think about movement forever. We're diving into micro workouts (also called exercise snacks) — short, intentional bursts of movement scattered throughout your day — and why the science says they're not a consolation prize. They might actually be the smarter strategy.Alisha Carlson breaks down the research on short workouts for busy women, the surprising metabolic benefits of post-meal movement for blood sugar control, and why the all-or-nothing fitness mindset is the real thing keeping you stuck, not your schedule. If you're a busy mom, mompreneur, or woman navigating perimenopause or PCOS, this one's for you.WHAT YOU'LL LEARN•  What micro workouts (exercise snacks) are,  and why researchers are genuinely excited about them•  The science behind short workouts for women and why accumulated movement rivals one long session•  How a 10–15 minute walk after meals dramatically reduces blood sugar spikes  especially for women with insulin resistance•  Why post-meal movement is a breakthrough strategy for women with PCOS and women in perimenopause•  How to escape the all-or-nothing fitness mindset trap that keeps you restarting every Monday•  Six realistic micro workout ideas that actually fit a busy mom's real life•  The identity shift that makes sustainable fitness finally possibleTHIS EPISODE IS FOR YOU IF...•  You're a busy mom, mompreneur, or working woman who can't protect long workout blocks•  You've been stuck in the all-or-nothing cycle and are ready for a sustainable, non-diet approach•  You have PCOS or insulin resistance and want evidence-based movement strategies•  You're in perimenopause or menopause and noticing your body responding differently•  You want to build a healthier relationship with exercise that doesn't require perfectionEPISODE CHAPTERS00:00  Navigating Life's Chaos — Why Your Schedule Isn't the Problem02:38  What Are Movement Snacks? Introducing the Micro Workout05:30  The All-or-Nothing Fitness Mindset — And How It's Keeping You Stuck08:20  The Science Behind Exercise Snacks and Blood Sugar Control11:23  Practical Micro Workout Ideas for Busy Moms14:20  Building a Sustainable Fitness Identity (The Real Work)19:18  Your Homework + How to Work with AlishaRESOURCES + LINKS•  Work with Alisha inside The Strong(HER) Way Fit + Fueled Coaching: https://www.strongherway.com/fitandfuel•  Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherwayCALL TO ACTIONIf today's episode hit home and you're tired of starting over every Monday, there's a different way to do this. The Strong(HER) Way isn't another fitness program , it's a transformation from the inside out. Alisha works with women who are done dieting and done doing it the same way, helping them build a sustainable, healthy relationship with food, their bodies, and exercise ...without the obsession.Ready to stop starting over? Explore the Fit + Fueled coaching program at strongherway.com/fitandfuel or connect on Instagram @alishacarlson or @thestrongherway

In this episode of Almost Forty, Kylie shares the simple health habits she relies on in her late 30s to support energy, wellbeing and everyday life. Instead of complicated routines or extreme wellness trends, this episode focuses on realistic habits that are easy to repeat and work alongside a busy life.Kylie talks about the small things that make the biggest difference. This is about creating a sustainable relationship with health in midlife, where consistency matters more than perfection. If you’re looking for simple ways to support your health, energy and wellbeing without overcomplicating things, this episode is for you.In this episode:Simple health habits for women in their late 30s and beyond. Focusing on health habits that work with your life, not against it- Follow Almost Forty for more conversations about midlife, wellbeing, personal growth and modern motherhood. Access the subscrier only episodes here: ALMOST CONFIDENTIAL Instagram : follow kylie here See omnystudio.com/listener for privacy information.

Emily  interviews Brian Robinson, a Silicon Valley teacher, lawyer, swim coach, and poet, about what matters most to him right now: showing up for his children as a father. Brian shares the story of his sudden cardiac arrest during swim practice in May 2021, how teens at the pool got him help and an AED shock saved his life, and how his kids' voices on a Zoom call helped wake him from an induced coma. They talk about his recovery, how his kids have processed the experience over time, and the unanswered questions about why it happened. In the speed round, they touch on fatherhood, global athletic competition, resilience, classic poetry (including Rumi's “The Guest House”), physical and cardiac health, functional beverages, and superstitions. Brian also mentions his children's picture book about the experience, "You Called Daddy".More Info: www.BrianRobinsonAuthor.com00:24 What Matters Most Now01:07 Collapse at Swim Practice02:35 CPR and Hospital Coma03:32 Kids Wake Him Up05:06 New Perspective on Fatherhood10:06 No Warning Signs11:15 Matters Speed Round Begins13:52 Poetry and Mindfulness15:09 Health Habits and Hype Drinks17:37 Where to Find BrianThis podcast is brought to you by Matters.com. A new social media and collaboration platform - launching soon. Join thousands getting the Matters.com newsletter — world news, fresh perspectives, and early beta access.

Reflections on the Peter Attia/Epstein scandal; How to lower lp(a)—does diet help? What are bio-active peptides? Could they stave off kidney disease? Scientists just tested the fittest 81-year-old in the world—here's what they found; Media erroneously report that intermittent fasting is not effective for weight loss; Sugary drinks may stoke anxiety in teens; Omega-3s support kids' reading fluency and spelling scores; Surprising study shows saturated fats not harmful to kidneys.

Hey Heal Squad! It's a brand new What Worked This Week, and Maria is sharing 5 breakthroughs that she can't wait to tell you about! First up… a major “aha” moment! So Maria just got a lymphatic massage…. and after a recent chat with an upcoming guest (stay tuned

Ep. 96, welcome back! Todays episode is all around my latest glow up, and these are the THREE top things I made changes in that have made the world of a different in my body and overall health. 1. 10k steps /day2. Alc-free 3. Meals as rituals/mindful of hunger cues In this episode I deep dive into these three things from my own personal experience and how they've transformed my body, I hope you guys find value in this episode, if you do please share on socials and tag me @myelevatedlifestyleco xoxo

Waiting for motivation? You'll be waiting forever. This video reveals why accountability systems create lasting results for midlife women navigating perimenopause and menopause, while motivation-dependent approaches fail.  Learn types of accountability that work for women over 40, how to build external and internal accountability, and practical strategies for showing up when motivation is absent. Perfect for women who start strong but fade when initial excitement wanes. Includes accountability system design and implementation strategies. If you want to take this work deeper, grab my book The Consistency Code: A Midlife Woman's Guide to Deep Health and Happiness. ✨ It's the roadmap midlife women are using to lead themselves powerfully in the health arena and beyond. Available now at https://theconsistencycode.com 

In this episode of Healthy Mind, Healthy Life, host Avik sits down with Dr. Darren Clair to break down a simple truth most of us feel but struggle to live: you can't build a steady mind without a supportive lifestyle. They get practical about what to do when you feel overwhelmed, and why small habits work better than “complete life overhaul” plans. This conversation is for anyone feeling stressed, tired, anxious, or stuck in a loop of quick fixes. You'll learn how movement, sleep hygiene, and tiny stress resets can improve mood fast, and why shifting from reactive care to proactive vitality is the real long game. About the Guest: Dr. Darren Clair is a dual board certified physician in anesthesiology and lifestyle medicine and the founder of Vibrance Health (2003). He is the author of Creating a Life of Vibrance and focuses on proactive, practical health habits. Key Takeaways: Start with 20 minutes of consistent aerobic exercise to support mood and reduce stress Do exercise without constant stimulation to give your brain true quiet time Improve sleep hygiene: avoid phone scrolling before bed and allow time after dinner Reduce or avoid evening alcohol to support serotonin, melatonin, and deeper sleep Use micro stress resets: a 10-minute post-dinner walk or 3 to 4 slow belly breaths Proactive health wins when you value “feeling good tomorrow” over short-term cravings How to Connect With the Guest: Darren Clair's Website Want to be a guest on Healthy Mind, Healthy Life? DM on PM - Send me a message on PodMatch DM Me Here: https://www.podmatch.com/hostdetailpreview/avik Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik™️. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer. Healthy Mind By Avik™️ is a global platform redefining mental health as a necessity, not a luxury. Born during the pandemic, it's become a sanctuary for healing, growth, and mindful living. Hosted by Avik Chakraborty, storyteller, survivor, and wellness advocate. With over 6000+ episodes and 200K+ global listeners, we unite voices, break stigma, and build a world where every story matters.

Hi friends! I have a brand new podcast episode live and today we're kicking off 2026 with a conversation all about longevity - not just living longer, but living better. This episode is your realistic, no-extremes roadmap to building habits that support strength, energy, resilience, and joy for the long haul. If you're tired of all-or-nothing New Year's goals and want something that actually sticks, this one's for you! Here's what we chat about: Why longevity goals matter more than vanity goals (and how to anchor your habits to a deeper "why") The sweet spot for daily movement, including step count targets that actually support long-term health Functional strength benchmarks every woman should work toward for independence and resilience as we age The non-negotiable role sleep plays in inflammation, hormones, metabolism, and overall longevity How chronic stress and nervous system dysregulation can stall healing and impact long-term health Daily and weekly nervous system practices that support recovery, digestion, and emotional resilience Longevity-focused nutrition guidelines that prioritize protein, fiber, metabolic flexibility, and simplicity How to habit-stack your way into sustainable change—without overhauling your entire life This episode is practical, empowering, and designed to help you feel strong, energized, and capable not just this year, but decades from now. Take a listen and tell me which longevity habit you're starting with first . Make sure you're subscribed to my newsletter For my free Autoimmune Healing ebook, click here. Detailed show notes here: https://fitnessista.com/podcast Partners: Try out luxury handbags and jewelry from Vivrelle and use my code GINAHARNEY for your first month free! Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they'll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here! Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.  I've been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off. If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don't currently work in the health or fitness industry; many IHPs don't begin on this path. They're friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career. You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you'll get a little "thank you" gift from me to you. http://fitnessista.com/podcastreview

Feeling exhausted by health trends and resolutions that never stick? Midlife is full of conflicting advice, especially about women's health, but clarity feels better than pressure. If you're ready to move beyond quick fixes and confusion, this episode focuses on a grounding core question: What actually makes you feel better in your body, and what drains you more than it helps? Discover a calmer, more realistic approach to navigating health and energy in midlife. As women aged 40–65, we're often told to do more, push harder, and chase the newest wellness fads. Seasoned journalist Natalie Tysdal invites you to step off the treadmill of reinventing yourself and start listening to what truly matters. Instead of recapping every trend, this episode breaks down the health essentials—routine, rest, nourishment, and stress—into simple, relatable insights. Natalie's experience in morning news, combined with hard-won wisdom from her own health journey, ensures that busy women feel seen and supported, without feeling overwhelmed. You'll learn: • Why listening to your own body signals is essential—beyond the latest trend • How protecting sleep, energy, and peace can help you reclaim your midlife health • The surprising power of doing less, setting boundaries, and saying 'no' comfortably • How to separate nourishment from guilt and prioritize sustainable routines • Why comparison and extreme wellness promises don't serve you—clarity over pressure  • The real questions to ask yourself before setting new goals this year Midlife women deserve a steady, intelligent approach to health, one that validates complex experiences and invites self-trust. This episode delivers grounded guidance you can return to, focusing on what truly supports your well-being. Whether you're navigating changing hormones, shifting priorities, or constant demands, you'll walk away feeling more clear, less alone, and ready to protect what matters most. https://www.natalietysdal.com https://www.instagram.com/ntysdal https://www.tiktok.com/@ntysdal https://www.facebook.com/NatalieTysdal

In this episode, I sit down with Dr. Alexandra Gajer, a board certified physician who made a courageous shift from emergency medicine to the world of performance health optimization. Dr. Gajer shared how she reached a point of burnout even though she loved her work in the ER. Her story highlights a powerful truth that many high performers overlook. Loving your career does not make you immune to burnout. She explained why self care cannot be something we practice only during off hours, and how traditional medicine often focuses more on disease than on sustaining long term vitality. I emphasized how essential her work is, especially for leaders and professionals who want to feel energized and capable for decades rather than reacting to health problems after they arise. Optimizing Health for Career Success Dr. Gajer broke down a shift she sees in her clients. Success is no longer just about titles or income. True success requires a strong foundation of health. She explained how metabolic health plays a central role in energy, performance, and longevity. Small changes in how the body uses food for fuel can create massive improvements. She also covered the importance of hormone health and how people at any age can regain optimal energy levels. Dr. Gajer described clients in their 70s, 80s, and even 90s who continue thriving because they invested early in their health and maintained consistent habits. Health Habits for Peak Performance After 45 We explored why leaders over 45 must be proactive about both cognitive and physical health. Many people hit their 40s with more wisdom, capability, and clarity than ever, yet their bodies begin sending subtle warning signs. Dr. Gajer explained how burnout symptoms often show up quietly for people in demanding professions like healthcare, leadership, and entrepreneurship. We talked about why mindfulness, nutrition, movement, and regular health assessments are essential investments for long term functionality and longevity. Food Intolerance and Personal Health Awareness I shared my own experience with food intolerance testing and how it changed the way I look at nutrition. Discovering that I have a potato allergy, despite my Irish roots, and an intolerance to eggs, despite the egg in my brand logo, created some irony and a lot of self reflection. I talked about how foods interact with one another much like medications do, and why paying attention to how your body responds can be a game changer for overall well being. Whole Foods and Testosterone Health Dr. Gajer discussed the sharp decline in testosterone levels among men and why diet is a major contributor. She emphasized the importance of whole foods over processed products that are engineered to be addictive. Whole foods help regulate appetite, stabilize weight, and support hormone balance. She also highlighted the link between processed foods, inflammation, and cognitive decline. The message was clear. Your diet is creating either long term strength or long term struggle. Healthy Eating for Longevity We explored the consequences of poor dietary habits, including the rising rates of type 3 diabetes, Alzheimer's, and dementia. I shared why I believe medications like Ozempic are often used as a Band Aid for lifestyle choices rather than addressing root causes. We discussed how healthy food choices combined with regular movement help people maintain clarity, emotional stability, and resilience. When you take care of your body, you are better equipped to handle every other area of life. Health Habits and Daily Well Being Dr. Gajer emphasized that small health habits create major shifts. He noted that it is never too late to start making positive changes. We discussed the importance of consuming adequate protein, supporting gut microbiome health, and using daily rituals to reduce stress. I reinforced that when you strengthen your health, your performance improves in your relationships, your leadership, and your decision making. Inside Dr. Alexandra Gajer's Health Coaching Practice Dr. Gajer shared an overview of her health optimization practice, which supports clients nationwide. Listeners can book a free intro call through her website theguyerPractice.com. With my background in primary care administration, I deeply appreciate how vital her work is for healthcare professionals and high performers striving to stay healthy while maintaining demanding careers. Her contact information is included for anyone ready to take the next step toward long term health and vitality.  

The start of a new year often comes with pressure to overhaul everything at once—but health and wellness habits do not work that way. In the final episode of the Habits Series, Lesley Logan breaks down how to choose habits that truly support your future self instead of chasing trends, rules, or social media “shoulds.” She explains why wellness habits must be personal, adaptable, and rooted in how you want to feel—not how you think you should look. This conversation invites you to slow down, remove judgment, and build health habits that actually serve you for the long haul.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Wellness habits should fuel energy hydration and recovery first.Choosing habits based on future you rather than current trends.Why judgment and shame prevent habits from sticking long term.Adding health habits slowly to protect consistency and physical recovery.Replacing outdated habits with supportive routines that fit your life.Episode References/Links:Submit your wins or questions - https://beitpod.com/questions Episode 610: Amy Ledin - https://beitpod.com/ep610Episode 617: Brad Crowell - https://beitpod.com/ep617Episode 601: Rachel Varga - https://beitpod.com/ep601 If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  So your health and wellness habits have to be making sure they're fueling you, hydrating you, and giving you time to recover. Lesley Logan 0:05  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:49  Hi, Be It babe. Welcome back to our bonus episodes on habits. We had some requests on habits, topics around travel habits and traveling, and then also health and wellness habits. And so if you haven't yet listened to all the top tips on how to create habits that actually stick, go listen to episodes one through six. We're actually giving you strategies, and also Amy Ledin and our recap episode, because we talk about the healthy the way that she creates habits too. It's important because you're going to hear sometimes you hear things the same thing I'm saying from someone else, for it to stick, because we all have different words that activate something in us, right? So you don't have to listen to that stuff to actually get them out of this episode. But it does help if we're on the same page of like, how habits are created, it can help that being said, all right, health and wellness habits. And if you have a topic that you're wanting me to do a habits talk on there's a help you need with that. Then send it in to beitpod.com/questions we can add another bonus episode, or I can answer it on a recap episode. You also can send in your wins on how the habits are going that you've been creating. And I am a I I'm kind of obsessed with habits, because habits have created the schedule that allows me to become the person that I'm so desiring to be in every single day. I get closer and closer to being that girl, and I have, that woman, and I have so much more clarity around the leader that I want to be for this business. And that helps me go, okay, well, hold on, what about her? What does she have that I'm not doing yet? And then that helps me create different habits in my day and let go of habits in my day that are no longer serving me, because, you know, guess what? We're all getting older. Can promise you that it doesn't mean we're getting old. I don't even think 100 year old is old, you know, but like, we are getting older. And so as we get older, there's things that we need more of and things that we can use less of, right? Lesley Logan 2:38  And when it comes to the topic of health and wellness, I think there's, I'm not going to go through an exhaustive list, because there'll be things that you think are part of health and wellness that I might not have thought about. But also what I want to make sure of is that, like I'm trying to be cognizant of not saying what a healthy habit is, because there's no such thing. There's just habits that serve you and habits that don't serve you and something that someone might deem as unhealthy habit might actually serve you. And so so it's really important that we like are clear on that, and we're honest about that, and we get some we articulate it for ourselves in a way that doesn't allow judgment and shame, because where judgment and shame are, I promise you know habit that you want to create is there, and I also know that you're not listening to this podcast hoping that you become someone who just judges and shames all the time, like that's not going to be fun, right? Lesley Logan 3:27  Okay, so health and wellness habits are going to be things that have to do with sleep. They're gonna have to be there and be things that have to do with water and fuel intake. They're gonna be things that fall under movement practices, and they'll be things that can even go under skin care, right? Things like that. I am a 42-year-old woman who's turning 43 probably around the series is releasing so there are, there are habits that I have incorporated in the health and wellness category of my life based on perimenopause and how it affects me. And after perimenopause, I will have to review, and maybe even as it goes closer to menopause, review the habits that I have and things that we do and and in the health and wellness category, and not just because of how I want to look, but more importantly, because of how I want to feel. And so before you get into too many details about health and wellness habits, on this topic today, this episode, I do want you to take a moment you can pause if you're thinking of a future you that you're trying to be, what health and wellness habits does she have or he have, or they have? Right? What does a day, a morning, an afternoon, evening, look like for that person, not based on what you think you can do, but what you wish you were doing. What would make you feel good? What makes that person feel good, right? So when you have that, then you can run one of the things that you're like, oh, I'm not doing that, and I want to do that. Okay, then go back through our habits series. And take the proper steps to add that in. But I'll just share, like, when you hit perimenopause and every single thing in your algorithm is telling you all the different things you have to do, and holy moly, will fucking make you crazy. It's like women should be doing creatine. Actually, they should be doing two times the creatine. Oh, the there's people who say Pilates can't do anything for you, but it's good if you do it, but you just have to make sure you're lifting weights. Like, like lifting weights is gonna be too much you can't grow strength from lifting weights, but you have to lift weights. And it's like you, feels like you're a crazy person, right? So first of all, when it comes to health and wellness habits, you have to think about the version of you you're going to become, and how, what do they have? How do you want to and if you don't know what those habits are, because some of us don't know what we don't know. Then, how do you want to feel? How do you want to feel? I can tell you right now, like, I do not want to be 60 years old with the stomach issues that I have when I was a 30. I don't want to be 60 years old with shoulder aches and pains. I don't want to be 60 years old going, oh my God I wonder what it's like to be 40. No, I want to be 60 years old with all the wisdom of being 60 years old, and have the energy to like rock my world, so I can enjoy 80 and then 100 right? So doing the research around like, what I need to be making sure I'm paying attention to now my 40s, because there's, you know, we have the benefit of so many people being in front of us and them saying, okay, if you have done this in your 40s, like, like, all these different things. So when I was adding creatine into my routines, and creatine works for me, and something that does work really well for me, I had to think, okay, well, when am I adding this into my already busy day? So many things I have to do, you know, and some people like you do creatine right after you work out, not necessarily, not if you work out late at night, you don't want to be doing creatine. It'll fuck your sleep up. Okay, so, so when do I need to be doing it? What? What? Where? What is it best to mix with and going back through our habits, stuff that we talked about, the other episodes we have to explore, test, be curious and celebrate what we did, too, until we find a time where we can we have figured out that the best prompt for that habit to happen when it's supposed to happen is there. We've figured it out. So for me, took a while. I was like, oh, maybe I should do the creatine before I work out. So it should be in my afternoon shake. Well, what if I don't have an afternoon shake? Because I actually don't have an afternoon shake every single day. I'm supposed to do double dose of creatine because it will help prevent Alzheimer's. And my goodness, that is something I don't want to have. So for me, I had to explore. Okay, I actually really like it in my morning cup of coffee, I'm gonna do double the dose. So after I put my collagen in, after I put my fiber in, I put my creatine in, and then I celebrate that I did it. And that cup of coffee also helps me celebrate, because it gets that dopamine kick anyways, it's like you're awake. So it really does help. Lesley Logan 7:50  So your health and wellness habits, first, you have to figure out how you want to feel in the future and evaluate based on like what you're doing now, and then start to add it in, one at a time. One at a time I love because it's so easy to go, okay, all right, so I'm finally, this is the day I'm gonna get it together. I'm gonna go for a morning walk, I'm gonna go for an afternoon swim, and then I'm going to do my red lights before, I go to bed, holy moly, that will like, you'll have one or two good days, and then you'll be so sore, and you're gonna fall asleep before that red light gets on, and then you're gonna shame yourself. It's not how it works. Health and wellness habits, especially ones that actually could make your body sore, take you gotta take your time adding those in so that you don't have a day that would actually harm your body to continue on with it. Okay, I'll say that again. You got to take them slow so that you can ease into it, so your body's always feeling good, especially at the beginning. We're trying to create the habit, so you don't have a day where your body feels like shit because of the habit you're trying to create, right? I don't want anyone having a hard time sitting down on a toilet. You know what I mean? Like after about like after a day where you did a leg day and then you can't sit on the toilet. You're not going to have excitement to go to the gym and do arms. It's not going to happen. The other thing about health and wellness habits is that you really do, I think you're know this is going, you really want to evaluate what works for you as between you and your doctor, that is between you and your family, like what what works for you? Because, yeah, they could be people saying you should be doing these, like intermittent fasting. I'm gonna tell you, I tried that. You probably have even heard me on episodes that I tried that, and I did, and I felt good for a little bit, and then I didn't feel good anymore, because skipping breakfast was causing me to not have enough time to get the protein that my body needed, to get the fuel in that my body needed, and so for me, that didn't work. So I'm glad there's tests out there that say it's amazing, and I know it's amazing for people, but it wasn't amazing for me at this place in my life right now that could change in five years. And so that leads us to when it comes to health and wellness, right there is what everyone says we should be doing. And then there's, well, what, how did it make us feel? And does that align with how we want to feel? If it's not, then it doesn't. We have to figure out another way to get that, right? So yes, I have to eat the veggies. I don't like the veggies, but the woman I want to become, well, she probably had some veggies, so I got to find the veggies that's going to work for me, and if I struggle to digest them, or I'm allergic to them, I'm sensitive to them, there has to be another way to get that nutrition in, right? You're seeing that? So we're not going to should on ourselves all the way to health and wellness habits, because it's not going to make you feel good, it's gonna make you shame and judge yourself, and then the habits don't stick. Lesley Logan 10:44  The other thing about health and wellness habits that I just want to, like chat with you about is like, especially in Western society, especially for women over 40 high we grew up on get thinner and thinner and be the thinner and thinner and just thinner, and pluck the brows and be thinner and thinner. And I'm gonna tell you right now, thin doesn't equal healthy. Period. It's just very important that when we come we talk about health and wellness habits that you are understanding and clear based on your hormones and blood tests and other tests in your body, about like, where, what, what is really going on in your body before you make changes to caloric consumption and and that you're, you're you're thinking about these health and wellness habits in a way that actually feels you. So your health and wellness habits should fuel you. They should also hydrate you. They should also make sure that sleep is easy. If you're struggling with sleep, we have to look at the health and wellness habits through the lens that's going to help you sleep. Once we got your sleep down, then we can look at the health and wellness habits and help with the stomach issues you've got. Why did I say sleep first? Because your sleep is part of the healing your body. And if you're not sleeping, you're not producing stomach acid, if you're not producing stomach acid, you're not gonna absorb you're not gonna break down food. You're not gonna absorb food. Okay? So you can obviously, you're welcome to focus on your stomach first, but if it's stressing you out and fucking up your sleep, I recommend you sleep. So your health and wellness habits have to be making sure they're fueling you, hydrating you, and giving you time to recover. If listening to this, you are discovering that, wow, I've had these habits that are no longer serving me. So for example, I used to run every single day, every single day, and I do, like sometimes miss that routine that I have. I live in a place where, like, as I record this, I could run in the morning every single day, but come April, not it's just not how I want to feel. I don't want to feel that hot. I'm already that hot just walking, you know, so, so for me, it changed, like how often I could run. And I will also say that running every day is not serving the other parts of the be it till I see it that I want to have, they're not it's not helping me with the strength that I'm wanting to have, and it's not helping me with the Pilates practice I want to have. So now I run two days a week, and I love it. It's great. I had to unravel the other habit. I had to replace it with something else that I could do, that could fill me up. And it did take time. It took me a long time to figure out, well, what should I do in the morning? You know, should I tried rebounding? And I tried, I tried a few things until I settled in on what I do now.Lesley Logan 13:25  But there is an episode in this series on how to unravel a habit you no longer need, that no longer serves you. And so part of that is figuring out, like, what prompts that habit, okay? Other part is figuring out what's gonna replace that habit, otherwise it becomes a vacuum. So if you are thinking, oh my gosh, as I listen to this, she's telling me, I have to let go of my nightly wine. Actually, that's not up to me. It's really up to you. If it's serving you, if it's bringing down your cortisol and allowing to be present in the family's lives, you have allowed you to connect with them, and your health and your doctor, and all the things you're doing are looking good. Please don't put judgments on yourself, of which there are not right, because what I would hate is for you to take away something that is allowing you to connect with people in this world, and then you take that away, and then you're not doing the connection part that you want. I know someone who's struggles with sleep, and so they are using weed to help them sleep. Well, of course, doctors could say, well, that's a terrible sleep, but she's actually sleeping, right? So now, is that a long term habit we want her to have? Probably not. Is it a long term fix? Absolutely not. If it's helping her get some sleep, until she can start a sleep routine that helps her wind down, get her cortisol levels down, get these other things down, and then she can come off. She can do less a little half of dose, and then a quarter dose, and then, like all that stuff, and then whatever she was doing at night that prompted her to take it that would have to unravel. So instead of just going cold turkey, no, we're not going to do that. Gotta unravel it. And we also have to make sure that we're not letting anyone tell us what's a healthy habit or a health and wellness habit. Because you you have to remember who you're trying to be it till you see and you have to remember how things are serving you, and if you're like, definitely doesn't serve me to drink that wine, because I just shame and judge myself every single night. Okay, great. Let's let it go. But what's the prompt what do we fill it with and are those shame and judgment thoughts in the year and a half, even if you replace it and said I'm just not gonna buy it, I'm just not gonna buy it. I'm gonna sit there and watch Netflix, are you gonna shame and judge yourself about Netflix? So it's really important to me that we get really honest and clear about what we consider a health and wellness habit. We're not using the media, especially social media, to tell us what we need to do. We have an amazing episode with Rachel Varga. We did two episodes with her. So her second episode is all about these tools, these beauty tricks and tools that people say we got to do, you got to do this thing. And I really love that episode because one of the things she said that'd be really helpful for for me, for sleep, was an Epsom salt scrub. Like everyone says, Epsom salt bath, it helps you sleep. I did Epsom salt scrub because of her I do it multiple times a week, and I have the best sleep, right? And so. But it took someone to tell me. It took me exploring. Took me going, okay, the media saying, this is that the best way to do it? Is that going to serve me? And then going through the episodes we talk about, okay, how, what are all the different ways that I could do I could make creatine happen in my day. Okay, what are the easiest ways and the ways I want to try? Okay and then what do I already do in the day that I could add this to without having to start a whole other thing that I have to drink each day? Okay, great. Let's try it. Let's celebrate. Oh, that kept me up at night. Okay, different drink. Okay. How'd that feel? Oh, I have a best day ever. Okay, great. Celebrate. Celebrate. Celebrate. Keep going. Keep going. Evaluate, correct, continue. As long as it works for you, as long as it's serving you. It's a great health and wellness habit, and there are so many. But the important thing is that it's you have to go to the finish line. Where are you trying to go? Who are you trying to become? What are the health and wellness habits that will help you get there? If you are someone who is getting great sleep every night, then we have to look at the health and wellness habits that will help with great sleep, and then we have to evaluate what would serve you best, not just because what the media and studies say, and then we have to add it in to a day that you already have something you're doing, and then we just celebrate that we did it. We'd make it smaller and smaller and smaller until it's easy to do. And then when it's easy to do, it'll be easier to expand on the time. And if you're like, what is she talking about? Then you got to go listen to the other episodes on the series of habits. Lesley Logan 18:02  So if there's a topic that you want us to dive into, if there are habits that you're trying to figure out how to make smaller, if there are habits that you're struggling to add in or unravel, want to hear about them. Send it to the beitpod.com/questions or send in the wins that you're having when it comes to habits that stick and what resonated with you. I want to share that in the FYF episode so you can hear yourself get that shout out and go oh my God, look at the thing that I did. Remind yourself that you did it. And if you're loving these series on topics, on different topics, and how to do them, then I would love to know what other topics you're wanting so we can make sure to include it in the lineup. Thank you so much for listening to the Be It Till You See It Podcast. I'm really proud of what work we're doing and of you for listening to it. And I can't wait to see you become the person that you're truly wanting to be. So until next time, babe, Be It Till You See It. Lesley Logan 18:48  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 19:31  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 19:36  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 19:40  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 19:47  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 19:50  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Transcribed by https://otter.aiSupport this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this candid and energizing episode, host Patrick Kelly steps away from the fields and into the doctor's office—literally. Fresh from a recent medical checkup, Patrick shares what he learned, what surprised him, and why the conversation around health and wellness is more important than ever.Patrick opens up about how personal health ties directly into the produce industry, our food system, and the choices consumers make every day. From nutrition trends and preventative care to the pressures of modern life and the importance of listening to your body, this episode serves as both a reminder and a wake-up call: your health is your biggest asset.The future of produce, packaging, and innovation is happening at the SWIPE Expo, and you won't want to miss it. This is your chance to connect with industry leaders, explore groundbreaking technology, and discover what's next for the world of fresh produce.SWIPE Expo Registration: https://web.cvent.com/event/0ac4c457-55e5-4cb8-951e-71c1fb8944af/regProcessStep1Link to episode with Michelle Pearlman mentioned in this episode: https://music.amazon.com/podcasts/2db66830-74db-45d8-9f4c-393b131e1f87/episodes/ffc1cd72-5b7f-4efb-afb4-b3c84a966b91/the-produce-industry-podcast-w-patrick-kelly-power-of-food-as-medicine-w-dr-michelle-pearlman---ep381?referrer=https%3A%2F%2Fmusic.amazon.com%2F

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3209: JC Deen breaks down how meaningful health transformation begins with identity-based habits, where lasting change stems from believing you are the type of person who lives a healthier lifestyle. By shifting your self-perception and adopting the daily behaviors of someone already where you want to be, you build consistency, discipline, and long-term results. Read along with the original article(s) here: https://jcdfitness.com/2016/09/health-habits-guide/ Quotes to ponder: "You have beliefs about the world and yourself. Those beliefs dictate your actions and behaviors." "If you think you can change, and want to bad enough, you'll start to figure out HOW to make the change." "Consistency is the mother of all progress." Learn more about your ad choices. Visit megaphone.fm/adchoices