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A simple but powerful leadership lesson: show up — whether in loss, transition or everyday life. SUMMARY Jessica Whitney '10 reminds us that we often know what to do — the difference is actually doing it. Small acts of showing up can mean everything.   SHARE THIS EPISODE LINKEDIN  |  FACEBOOK   JESSICA'S TOP 10 LEADERSHIP LESSONS Here are 10 leadership lessons from this conversation: 1. Align your life with your values, not your plan Whitney thought she'd do 20 years in the U.S. Air Force, but family and faith became higher priorities than her original career plan. Leadership lesson: Be willing to pivot when reality and your values diverge, even if it means leaving a prestigious path. 2. Redefine success beyond titles and rank She struggled after leaving the Air Force because her identity was tied to “academy grad” and “officer.” Leadership lesson: Anchor your worth in who you are and how you impact people daily, not in your job title. 3. Use mentors to unlock “freedom to choose” A single honest conversation with her mentor gave Whitney “freedom” to imagine different possibilities. Leadership lesson: Seek out mentors who model alternative paths and will tell you the truth about tradeoffs. 4. Make decisions with the best information you have now Whitney references the Gen. George Patton quote about a good plan now vs. a perfect plan later, and emphasizes moving forward one step at a time. Leadership lesson: Don't wait for total certainty. Clarify what you know, what you don't control, then act. 5. Integrity = keeping and honoring your word From her transformational leadership class: Keep your word when you can. When you can't, honor it: Notify early, reset expectations and clean up the impact. Leadership lesson: Integrity isn't perfection; it's proactive ownership. This builds trust and reduces stress for everyone. 6. Name the stories that secretly run you (“what's undefined runs you”) Whitney recognized long-standing internal stories like “I don't belong” from moving often as a Navy brat. Leadership lesson: Identify your limiting narratives (e.g., “I can't disappoint people,” “I don't belong”) so they stop unconsciously driving your behavior. 7. Create a compelling future and work backwards She describes standing in the future you want (for yourself or an organization) and asking, “If we were already there, how did we get here?” Leadership lesson: Lead by designing the future state (culture, behaviors, outcomes), then reverse-engineer today's actions. 8. Show up for people — especially in their storms After her brother-in-law's suicide, the support from church and Air Force community showed her the power of “just showing up.” Leadership lesson: You rarely know what others are carrying. Leadership is often simply being present, unasked, when it matters. 9. Align daily actions with stated values Whitney feels the most stress when her behavior and values (family, faith, health, service) are misaligned. Leadership lesson: Use misalignment (stress, guilt, burnout) as a signal to recalibrate how you spend time, energy and money. 10. Invest in small, consistent habits (1% better) Whitney references “atomic habits” — reading regularly, moving her body, cooking healthy meals and doing “one more rep.” Leadership lesson: Long-term leadership impact comes from small, repeatable behaviors, not dramatic one-time efforts CHAPTERS 00:00:05 – Introduction & Transition Theme Whitney is welcomed to Long Blue Leadership. Host, Lt. Col. (Ret.) Naviere Walkewicz '99, frames the episode around transitioning out of the military, and Whitney shares her background as part of a dual-military couple and early family life. 00:02:02 – Mentorship, Freedom & First Thoughts of Leaving Whitney describes reaching out to her mentor about transitioning to the reserves. That conversation gives her “freedom” to imagine a different life that prioritizes family and values over a 20-year active-duty career. 00:06:39 – Academy Lessons, Courage & Decision-Making Under Uncertainty Col. Walkwicz digs into Whitney's use of the word “freedom.” Whitney connects her decision-making and leap of faith to leadership lessons from the Academy — facing unknowns, focusing on what she can control, and acting without a perfect plan. 00:10:13 – Growing Up Military & Redefining Identity Beyond Rank Whitney shares her deep military heritage as a Navy brat and descendant of generations of service. She explains the identity shock of leaving active duty and having to redefine success beyond titles like “officer” and “academy grad.” 00:13:26 – Values, Overwhelm & Redefining Success in Daily Life Whitney talks about aligning actions with values: quiet time, family, health and rest. She contrasts the nonstop pace of active duty with her new season as a stay-at-home mom and reservist, and how she now defines success. 00:17:19 – Loss, Suicide, Grief & the Power of Community Whitney shares the story of losing her brother-in-law to suicide in January 2020. She reflects on hidden struggles, the “buying bananas in the grocery store” moment of invisible grief, and the profound impact of church and Air Force community support. 00:23:12 – Learning to “Show Up” for Others Col. Walkewicz asks where Whitney learned to show up so intentionally. Whitney recalls community support during her dad's deployments, meals after her first child's birth, and a commander welcoming her back from maternity leave — illustrating the difference between knowing you should show up and actually doing it. 00:26:11 – Serving Beyond the Uniform: Church, Family & Cadet Morale Whitney explains what service looks like now: leading a 120-woman Bible study and serving on the USAFA Class of 2010 Cadet Morale Endowment board, which funds morale events for top cadet squadrons. She highlights meaningful leadership without a visible rank. 00:29:20 – Transformational Leadership & Redefining Integrity Whitney shares lessons from a transformational leadership course she took (and later taught): integrity means both keeping and honoring your word. She gives practical examples (calling when you'll be late, managing deadlines early) and uses a bicycle-wheel analogy to show how broken commitments make everything bumpier. 00:32:07 – “What's Undefined Runs You”: Naming Limiting Stories Whitney introduces the idea that unexamined stories (e.g., “I don't belong,” “I can't disappoint people”) quietly drive behavior. She shares her own “I don't belong” narrative from moving often as a Navy kid and how she consciously claims, “I belong here,” to lead more authentically. 00:36:50 – Creating a Future & Leading from It Whitney explains how leaders can “stand” in a desired future for their organization — one of trust, transparency and camaraderie — and then work backward to identify the actions and changes needed today to get there. 00:38:33 – Advice to Young Jess: Vision, Risk & Trusting the Journey Asked what she'd tell her younger self, Whitney emphasizes clarifying what will matter at age 80, aligning life with that long-term view, being less risk-averse, and trusting God with unexpected pivots and new paths. 00:38:43 – Daily Habits, 1% Better & Long-Term Growth Whitney shares the small daily practices that make her “better”: reading and podcasts, surrounding herself with uplifting people, and health-oriented habits like walking and “one more rep.” She connects this to the concept of atomic habits and incremental growth. 00:40:52 – Closing: Character, Showing Up & Living Your Values Col. Walkewicz closes by summarizing Whitney's key themes: leadership as character and presence, not having all the answers; simply showing up; and honoring integrity even amid uncertainty. She thanks Whitney for her ongoing service and impact. 00:42:05 – Production Note & Recording Date Ted Robertson notes that this Long Blue Leadership conversation was recorded on Wednesday, Nov. 19, 2025.   ABOUT JESSICA BIO Jessica Whitney '10 is a U.S. Air Force veteran, leadership coach and conflict resolution facilitator who helps executives and emerging leaders design purposeful futures and take aligned action. Drawing on more than a decade of military leadership experience navigating communication, conflict and high-stress environments, she supports individuals and teams in overcoming limiting beliefs, clarifying priorities and building systems that foster confident decision-making. Whitney specializes in one-on-one leadership coaching and workplace mediation, guiding productive conversations that transform tension into trust and strengthen organizational culture. She is also a wife, mother of four and advocate for intentional living, dedicating her work to empowering leaders to align their identities and results with their vision for the future. CONNECT WITH JESSICA LINKEDIN  |  SIMPLIFIED MOTHERHOOD CONNECT WITH THE LONG BLUE LINE PODCAST NETWORK TEAM Ted Robertson | Producer and Editor:  Ted.Robertson@USAFA.org Send your feedback or nominate a guest: socialmedia@usafa.org   Ryan Hall | Director:  Ryan.Hall@USAFA.org  Bryan Grossman | Copy Editor:  Bryan.Grossman@USAFA.org Wyatt Hornsby | Executive Producer:  Wyatt.Hornsby@USAFA.org     ALL PAST LBL EPISODES  |  ALL LBLPN PRODUCTIONS AVAILABLE AT USAFA.ORG/LONGBLUELEADERSHIP AND ON ALL MAJOR PODCAST PLATFORMS FULL TRANSCRIPT SPEAKERS: Guest, Jessica Whitney '10  |  Host, Lt. Col. (Ret.) Naviere Walkewicz '99   Col. Naviere Walkewicz 0:04 Welcome to Long Blue Leadership. We're so glad you're here.   Jessica Whitney 0:08 Thanks so much for having me.   Col. Naviere Walkewicz 0:04 You know, one of the things we love to do, and we're going to have some time really exploring a lot of the things that you've encountered in your journey, but we want to jump right into a place that is both relevant to our listeners, which is transitioning out of the military, but you did so in a way that was a little bit different, and maybe not on, like, the timeline of planning. Jessica Whitney 0:28 I'm a 2010 grad, and so is my husband, Tom, and he was a nuclear missile operator, and I was a finance officer on active duty, and we started having kids in 2013 which was just amazing. But being a dual military couple, we had kind of been through a lot of separation and time apart, which is standard for military couples. And so in 2013, I kind of — I just had my first son, and I was back at work, and I was just feeling this torn feeling, because I always thought I would stay in the Air Force the full 20 years. I loved serving. I loved being in the military, and having gone to the Academy — just all the dreams and the hopes that came with that, and being able to lead and serve my airmen. But I was feeling this yearning and desire to kind of do something else, and that's kind of where the seed was planted at that time. And I reached out to one of my mentors, who was actually the coach of the lacrosse team at the Academy when I was there my freshman year. She's actually one of your classmates, I think. She's Anne Marie Hornby. She's from Class of '99, and I just reached out on Facebook, and I was like, “I know, I haven't talked in a while, but I just wanted to check in and ask, you know, like, why did you transition to the Reserve?” Because she was always, you know, she was a teacher at the Academy. Like, she was always high performing. Like, I knew she was an amazing officer. Col. Naviere Walkewicz 2:02 She was high performing as a cadet too, by the way. Jessica Whitney 2:05 I'm sure she was. Just everything she did, I could tell she did it with excellence and love, and I just really respected her opinion. So I reached out and asked her just like, “Hey, can you just tell me, like, why did you decide to separate?” I'm just kind of feeling this tornness, and I'm feeling like maybe my calling might be something else than serving in the military, which, as an 18-year-old, you kind of go to the Academy thinking, “OK, I'm gonna have four years at the Academy, and then I'm gonna serve for five years, or 12 years, or whatever.” Like, you've got your whole life planned out, and then all of a sudden there's this, you know, pivot and decision that you have to make of like, “OK, wait, life is throwing some things at me that I didn't expect.” And I just wanted to know her opinion. And she just said such a sweet thing that resonated with me, that she kind of felt that same call of, “I wanted to spend more time with my kids. I wanted to be able to focus more on my husband and my family.” And while it was scary, she said, I know she knew that motherhood, or like becoming a stay-at-home mom and transitioning to the Reserve wouldn't necessarily feed all of her desires of competition and performing well and using her strengths to the utmost, maybe that she could — she also knew that it aligned with what was important to her and her family. And each family is different, and each career is different. So it really gave me freedom to say, “OK, I know successful women in the military who have families. I know successful women outside of the military who have families.” And you know, we choose to do the stay-at-home mom career, which was different for me, because my mom worked full time when I was growing up. So anyway, it gave me that freedom to kind of like pivot and think, “OK, what could the possibility be to like, create this life of being there for my family?” So fast forward, 2016 I was teaching ROTC at Colorado State University, which was a dream job, by the way, I absolutely love that job. And Tom, my husband, at that point, had already separated from the Air Force and was pursuing his career in professional golf. He was traveling to PGA Latin America in both the fall and spring of 2016, I had to go TDY to field training for seven weeks that summer. And I think we counted up being apart for over 40 weeks that year.   Col. Naviere Walkewicz 4:35 Majority of the year.   Jessica Whitney 4:36 The majority of the year. Yeah, and I did not really see staying in the Air Force, it getting any better, as far as, you know, having more time with my family and my husband. And I just felt disconnected, my heart wasn't in it anymore and serving, and I still had that little, you know, seed that had been planted when I talked to Wibs about, you know, like, “Why did you go into the Reserve?” And I talked to a couple other reservists who just loved the balance of being able to still serve in uniform while also being able to maybe have a civilian career, or just be able to have some more flexibility to spend more time and focus on their families during a season of life. And so in 2016 I'm sitting there my desk, like, “I just want to go home and take a nap. I'm so tired.” I had two kids at this time. I was like, “Oh my gosh, I'm just exhausted.” But I was like, “OK, I think —" you know, my husband and I prayed about it, we were just like, “OK, I think it's time to just take this leap of faith, kind of walk away from what we've known.” So now both of us would be out of the Air Force and pivot to something else, and like, step into that faith decision that for us, that the Lord's going to provide, and that we wanted to build and focus on the things that were really important to us. So showing that if family faith are the most important things, how was I using my time? How was I using my energy? How are we using our money? Did it reflect what was actually important? And so we made that decision, and then I got out in 2017 and separated. And honestly, it was the best decision ever. Now, I struggled a ton with my identity afterwards, because I just didn't realize that I really kind of was wrapped up in this idea, like, “Oh, I'm an Air Force officer, I'm an Academy grad,” and those things are, like, very focused on what you do. And so I had to kind of redefine what success was to me as far as just impacting the people around me. Col. Naviere Walkewicz 6:41 I want to just interject here for a moment, because you said a couple of things that I really want to pull on before we get too far, because I think it really does impact some of our listeners and some of the experiences that they've had. So the first one, when you talked about that transition, and there was a key word you use, and you use the word “freedom,” — “It gave me a freedom to kind of things a little differently” after having a conversation with your mentor, and then, you know, praying about it with your husband. And so I want to just explore that a little bit, because did you feel like that freedom, or just the ability to kind of navigate that did touch on some of the things you really valued that you learned at the Academy, as far as decision making, and kind of, you know, taking this leap of faith and navigating what's not always known. And, you know, I don't want to say it's safe, but maybe it's not the safest path, right? So, like, can you just touch on that a little bit more? Because I think that is something that, you know, people question that, kind of, in that decision-making place. Jessica Whitney 7:41 Yeah, I definitely think that in that decision, when I say, you know, we had this, I had this freedom to make a choice, we could, kind of, I could kind of lean back onto my time at the Academy of we were given so many challenges at the Academy and things that were unknown and things outside of our control, and you just learn to have an approach where you cannot problem-solve everything, but just like you can say, “OK, here's the variables I know that are true, here are the things that are outside of my control,” which just help you make clear decisions, and then just stepping into the fact that any decision, any action, is just taking one step at a time, and you don't have to have the whole future planned out. And in fact, in the military, you rarely do, right? I always kind of joke with my husband with, like, the quotes, but you know, like Gen. Patton, like “A good plan executed now is better than a perfect plan next week,” right? Col. Naviere Walkewicz 8:40 Next week. Thankful I was able to contribute a little. Jessica Whitney 8:43 Good job. Good job. Yes. And so just, but the fact that, like, just make — do what's best with the information you have now, and take action and don't just sit on it. And I think, but, yeah, that gave me that freedom. Because, yeah, it was a big step and leap of faith, because a lot of people think the military is, well, of course, it is a risky job, and especially risky in the sense of our physical harm and a lot of the challenges that we face. But in many ways, it's something we knew, know, and it's something that's very reliable, and it's something that we had, my husband and I had both lived for, you know, 11 years between the Academy and now. So it was a big leap of faith, as far as, you know, transitioning to the unknown, but we were able to kind of lean on just, “Hey, it's OK that we don't know everything. We can trust the skills that we gained at the Academy and trust the skills that we gain just in life to move forward.” And even with my husband, I'm like, “If this golf thing doesn't work out —" which, by the way, he's been a professional golfer for 10-plus years now, so it's worked out. I fully believe that we are capable of learning anything and doing anything if we choose to set our minds to it, and like we're gonna be OK, like, because of what we learned at the Academy and skills that we garnered. Like, we're gonna be OK moving forward. Col. Naviere Walkewicz 10:13 I love that. And you started to talk about having to redefine yourself, and before we get into that, I think it's interesting, because you grew up as a dependent of — your dad served in the Navy, right? So we like to use the term, you know, lovingly, I was an Air Force brat. You're a Navy brat, so your identity going into the Academy was already one of a military dependent, right? So let's talk about this redefining your identity, because I'm sure that it was much more than, you know, just on the surface level, it seems really simple, right, going from this, but I'm still serving, so it's not really that different, but I'm sure it was. Jessica Whitney 10:49 Yeah, it was a big transition. So as you mentioned, I was a Navy brat. My dad served for 30 years, and I come from a proud heritage of military service. My grandfather, before that, served in the Navy, he joined straight from the Philippines, and my great-grandfather actually served in the Philippine army and was in the Bataan Death March. So I've got a lot of history in the military and a lot of pride and service to my country. And my dad was always, you know, a hero to me and someone that I looked up to, as far as he was always, not the only serving in the military, but he would be a leader of, like my brother's Boy Scout troop, right, and volunteer with this, and he'd be active in the Rotary Club. And my mom worked full time and led my Girl Scout troop, and whenever he was gone to Bahrain for 16 months, you know, she held down the fort with three kids. Like, I just looked up to my parents and how hard working they were, and just how they were always serving something bigger than themselves and balancing family and all that. I still don't know how they do it. And we have four kids now. I'm like, how did you guys do all of that? But when I transitioned out of the Reserve, I just remember sitting one time, like, I was doing my quiet time in the morning, and I was reading my Bible. And at least for me, I had to remind myself my value is not in what I do. It's not in awards I get. My value is one, in Christ, and then two, in the actions that I take each and every day. And it's impacting and positively impacting the people that are around you right now. And honestly, it's a struggle every day, even today. I've been a stay-at-home mom for eight years now, and it's something I think we all struggle with — of like, what is our purpose in life? What is the reason — why we do the things we do? And each person really has to, like, struggle with that. So I had to, I think when I was really struggling with my identity, I had to redefine, like, OK, my worth and value is not in the title that I have or the rank that I have or anything like that. It is loving on the people around me really well and serving to the best of my ability with excellence in all we do right where I am, and that's the most important thing. Col. Naviere Walkewicz 13:25 How did you get to that point of defining that? I mean, is it kind of in lockstep with your views of yourself as a leader? Or would you say it's just where you kind of settled into in your moments of quiet and through your prayer of, “This is how I define my impact and my —" you know, what that looks like? Jessica Whitney 13:48 I think a big chunk of it was just continuous practice, in a way, each and every day, reminding myself, one, is what success looks like, because I think that as people who are highly motivated and being leader, you're like, you've got your to do list, you've got your things you want to do. I've got, like, a to do list, like, this long, you know? And yeah, and I would just tell myself, like, “I've got 25 things to do. I only did six of them.” Like, there was no way I was going to do 25 things in the first place, you know. So I think that as a leader in general, you need to be realistic about what you can actually accomplish each and every day, whether you're a stay-at-home mom or you're a leader in the workplace, and actually be able to, like, you know, time block and say, like, “These are the most important things. These are my priorities.” And probably just over, it's probably just over time of like, every morning, like, "OK, the most important things, like, got my quiet time in. I'm spending time with the kids. I went for a walk, I moved my body, and we're eating healthy meals. I remember when I was working full time, I would kind of be jealous of those people who, like, had time to cook a full meal, and, like, spend an hour maybe making dinner and, you know, have quiet time. I always felt when I was on active duty working full time, it was just like, get up early in the morning, go to daycare, drop off, work all day. You know, work out during lunch. Never have a break, and then run home, make dinner really fast, and, like, get the kids in bed, and there was no break, and there was no rest. And so I remember yearning for that when I was on active duty. And so when I first became a stay-at-home mom, and when I first transitioned out of the Air Force. I really had to remind myself, like, OK, what are my values? What is most important here, and are my actions aligned with that? And if they are, then that's success right there. And so I had to remind myself that every day, like I get time to make healthy meals for my family. I have time to go to the gym five days a week if I want to. I have time to put a, you know, like, say yes to things like this. I've got time to go speak at the Veterans Day ceremony at my kids school. Like, I don't have to feel bad about missing appointments for my missing meetings at work for appointments for my kids. I don't have to choose that all the time. Now, serving in the Reserve, you know, I still miss weekends where the kids have tournaments and games and stuff, but that's OK, like it there's, there's a balance in there. I hate the word balance, because I don't think you ever really achieve that. But I think that as leaders, you know, we have to — like, when you're feeling the most stressed, or when I felt the most stressed, it's when my actions and behaviors just haven't lined up with my values and what's most important to me. “So as leaders in your organization, if you know you guys are — your stated values, are, you know, XYZ, but you're over here doing ABC, then there's going to be disconnect in the organization.” So I think at any time, you know, when there's alignment there, then you're going to feel alignment for you as a person, as a leader. Col. Naviere Walkewicz 17:19 I'd like to dig into those values a little bit, because we did talk about how you've experienced deep personal loss, right, in your family, and you know, how have the values, or maybe just your life experiences, helped you navigate that? Because, you know, I think people experience grief on all levels, and if you don't mind sharing your story a little bit, I think it just will allow others to understand how you were able to navigate through that and maybe continue to navigate through that today. Jessica Whitney 17:51 Yeah, thanks for the opportunity to share this part of my story. So my husband's brother, Bob, was a 2008 grad, and unfortunately, we lost him to suicide in January of 2020. It was really just a complete shock when it did happen. It seemed like it came on so quickly. Bob was just always someone that when you walk into a room, he was always smiling. He was the light in the room. He was such a great husband and father. He was super active in his church and his family. And so a couple things that I took away from all of that was just one, we just never know what people are going through, what storms they are, like, they might seem perfect on the outside, and really, they're having struggles with maybe imposter syndrome or just doubt, or they're just having all sorts of issues, right? So you just never know. I remember standing in the grocery store after he passed away, and I'm like, staring at these bananas that I'm supposed to be buying for eight kids because we were like, up with them, you know, after the funeral. And I'm just thinking, like, no one around me knows that this just happened in my life, and I'm just standing here doing this mundane thing of buying bananas. And I think it, just, as a leader makes you realize that people are walking through storms all over around you, and if you're not currently in a storm, most likely you will be. After he passed away too, we were just blown away by the community support that he received, both from his church as well as from the Air Force family, but I know that it takes time to have good community. It takes — you have to invest time. And all of us, we're just so busy, but these relationships, these are the most important things that we can work on and develop the people around us. It kind of showed up for me in my unit, we had an airman who lost a spouse. He had three young kids at home, and his wife passed away. And I was like, we just need to show up for him, like, be at his doorstep. And we're in the Reserve. We don't live close together. We're not all stationed by the base. So, you know, it's like someone needs to go to his house, bring him a card, tell him we love and care for him as our Air Force family. And you know, he even commented afterwards, he was like, “You know what, you guys—” this Air Force family that he only saw one weekend a month. He's like, “You guys are my lifeline.” But I know that, for me, I really knew that we needed to show up, and that's because I knew what it felt like when people showed up at my door, when we needed it, you know? Col. Naviere Walkewicz 20:51 Wow. I mean, I think that's really — I mean, to navigate that. And loss, I think you know, is as a journey, that it's still a life journey, right? And so, and I think the fact that you were able to lean in and you knew and expressed it in a way that you know, showing up for those and then seeing it happen actually in your unit, and being able to translate that. Have you always known, I guess, about showing up? Have you seen that in other leaders in your career or in your life, what showing up looks like? How that really defined you? Because I'm curious if you know that was all just developed in seeing that in that loss journey, or if it was something you've seen over time and then witnessed it? Jessica Whitney 21:37 I guess I would say, if I'm really looking back, especially because I'm a Navy brat, right? We did live in places all over the country, and, yeah, we did have a good support system. Like my friends, my family, had people that would show up. Like when my dad was deployed, they would show up at the house when I was in high school. You know, we had such a tight knit community there, but I am thinking, like the first time I really felt that was with our church community. After our first son was born, people would show up at our house, and I didn't even know them, and they were bringing food to us. I was like, “Oh my gosh, this is so sweet.” But just, like, that power of community, and then even with leaders that I've had in the past, like my first squadron commander that I can remember, she, like, the first day I got back again from maternity leave, she had, like, just brought, like, a little vase of flowers and put it on my desk, and just like a welcome back, but like an acknowledgement too. Of you know, it's hard to come back after, right? You know, your first child, or any child, like after you have a baby, and then you come back to work, but just, you know, welcoming and showing up. And I think that this, I don't know exactly where it stems from, but, yeah, actually taking the time to do it, because a lot of us know we should do it, but do we actually pause long enough to do it? Col. Naviere Walkewicz 23:11 That's a really great — I think that particular nugget, right? We know what we should be doing, but do we actually take the steps to do it? I think, is actually an important lesson right there. And, you know, would you say that throughout your experiences, and I'm really curious, because I think, you know, you talk about being a stay-at-home mom, but I'm sure your schedule is quite — you said you get six out of your 25 things done. Can you talk about how you're serving outside of the uniform? Because I think that that's really important as well. Service doesn't stop just because we take the uniform off. And I mean, it sounds like you're serving in your church and your community. You know, what does service look like to you now, through that leadership lens, maybe when you're not wearing a rank all the time? Jessica Whitney 23:54 I have really looked at the areas of my life that I want to be active in, like, what's important to me? And in the church, I participate in the women's Bible study, and I'm one of the leaders there and kind of help lead. We have 120 women that come every Wednesday and I'm one of the leaders that, you know, kind of facilitates the overall Bible study. And I've just loved stepping into that role and using my leadership skills to encourage people and show up. And then the other board I kind of serve on is the Class of 2010 Endowment for Cadet Morale. And so our class, with our funds that we, you know, had raised throughout the years, decided to set up a morale fund. So the top squadron for each semester actually receives a $5,000 check from our endowment, and they can use it on whatever they want. And I just remember, like those cadets, those high schoolers that are transitioning to be future leaders of the Air Force, they are amazing. I am impressed every time I interact with them. And the Academy is hard, and I just want to offer that little bit of light, you know, to encourage them. Like, “Hey, you're on a good path. Like, just, just continue on. And here's a little bonus, bonus check.” You know, literally, we love that part. But yeah, so I just love to step into service where I can. Col. Naviere Walkewicz 25:23 I'm glad that you shared that, because I do think it's easy for us to downplay our role and impact in the hats that we wear and the ways that we serve, and so I really appreciate you sharing that, because I think that's an important part of our stories you talked about with me before you know, redefining yourself. I want to go back to that because I think it has to do with being authentic and who you are. And so as you've navigated this new season in your life where you're still serving in these multiple hats and raising your family, supporting your husband, you know, where was that seed planted from, being an authentic leader, kind of, you know, being — leading with integrity, you know, maybe saying, “I can't do this, but I can do this.” Can you talk a little bit about that? Jessica Whitney 26:07 Yeah, absolutely. I took an amazing class at the Academy, a leadership class that a friend of mine, again from the lacrosse team, recommended me, and she's like, “Jess, this class — it's called transformational leadership. It's way more than that. I really think you need to take this course.” And she was so right, because there are so many things that I carry over from that, from that course into my leadership, and then just my everyday life. And it was taught by Capt. Kari Granger, who's now Kari Zeller, and she's an Academy grad as well. And when I got to my ROTC detachment in 2016, so eight years later, this gentleman came into the office, and he's like, “Hey, my daughter teaches this leadership course called being a leader and the effective exercise of leadership. I really want to teach it at Colorado State, but I'm looking for someone to partner with, maybe through the detachment. Like, do you think anybody would want to co-lead this class with me?” And his name was Karl Zeller, and I was like, “I think I took this class when I was at the Academy, and it was amazing, and I would love to lead this class with you.” And so not only did I take the class at the Academy, I also taught it two semesters while at Colorado State, we kind of made it an elective class, and we had several cadets and cadre go through the class, which was just an amazing experience. Because I think most of us know that when we have to teach other people something, we learn it even better than when we go through it ourselves. So the kind of the main takeaways I had were one kind of heard the definition of integrity. We all know the Air Force's definition of doing what you know the right thing when no one's watching, when nobody's looking, but she kind of defined it more as both keeping your word and honoring your word. So we all know that keeping your word that's easy, but what is honoring your word mean? And her framework kind of laid out, honoring your word is, as soon as you realize you're not going to keep your word, notifying the person that involves saying when you are going to keep your word and then cleaning up any mess that you made by not doing it. So a quick example would be, you know, you're running late to a doctor's appointment. You get in the car, you realize, “Oh my gosh, I'm going to be seven minutes late to the appointment.” Instead of, like, white knuckling your steering wheel to make it in time, you feel guilty when you get there. You immediately call the office. You tell them, “Hey, I'm going to be late to the appointment. I'm going to get there seven minutes late. And, you know, I realized that this has an impact on you like, you know, let me know if I need to reschedule." Whatever it is, right? Most people are so shocked by this ownership that they are so much more gracious to you in whatever the circumstances are. And on top of that, you're not stressed. You're not, you know, white knuckling. Col. Naviere Walkewicz 29:22 So when it really takes you nine minutes to get there? Yeah,.   Jessica Whitney 29:26 So hopefully overestimate.   Col. Naviere Walkewicz 29:28 Seven minutes and 40… Like, round down. Jessica Whitney 29:29 My husband calls that, like, Jess math. I'm like, yeah, well, it's fine. It's fine. But, like, if you think about in the workplace, right, like, you have an assignment, you have something your boss gave you, it's due Friday. You realize Monday, OK, there's no way I'm going to do this. I can either stress about it, work super late hours and, you know, like cause all this extra stress, and then maybe still not accomplish and get the work done, and then show up to my boss on Friday and say, “OK, sorry, boss, I couldn't get it done.” Or on Monday, you bring up the conversation, you swallow your pride, and you say, “These are my challenges.” You manage expectations, and you're you guys together. Can you know, either reassign, get help or bump the deadline, whatever it is, but now you're no longer living in this like, fear of like, I'm going to be late or whatever, like you're able to perform better. And so they, in the class, they talked about how, with integrity, everything works. And they talk about the idea of like a bicycle wheel, right? There's spokes on a bicycle wheel, and if all the spokes are intact, it's going to run very smoothly, right? That's keeping your word and honoring your word, you're performing really well. Well, when you're not honoring and those folks and you're not keeping your word, or you're not honoring your word, some of those books are missing, so it's just going to be a little bit bumpier. And things are going to get done, but they're not going to get done as well as they would if you were honoring your word. So that's a big takeaway Col. Naviere Walkewicz 30:56 That's a great analogy. Wow. Yeah. Jessica Whitney 30:58 So I apply that, I feel like in everything, because I think a lot of us will get in the way of ourselves, of just like, “Oh, I don't want to tell them and be late, or I don't want to, I don't know, disappoint someone, or I know there's expectations with my husband, but I'm just going to ask forgiveness instead of, you know, for permission,” or whatever it is with whoever. So anyway, with integrity, nothing works. And so I kind of take that away of, like, OK, what's expected of me? OK, I'm going to try to meet that. And that kind of lines up too with just this idea of what's your values, right? So if I say I'm a person that values fitness, do my actions line up with that. That's part of my word. OK, so I've said, I've said, “OK, I'm a fitness person and I want to be healthy.” Well, am I going to the gym? Am I eating healthy? Am I drinking too much? Am I — whatever? Do my actions align with that? No, OK, I'm not in integrity. It's not bad or good. It's just not working as well. Not going to accomplish my goals if I'm not in alignment with the other two things. And I'll just touch on them quickly, and then we can explore more if you want. But the other one is what's undefined runs you, which is basically means — Col. Naviere Walkewicz 32:06 Wait, say that one more time. Jessica Whitney 32:09 What's undefined runs you. So it's this idea of all of us have stories most likely from our childhood that we make up about ourselves. So like, I don't belong. I can't disappoint people. I have to get things done the right time. And we can probably all look back in our past and say, “I remember I got in trouble one time when my grandpa was at the house and I was late getting in, and he said, you know, you're disappointing your mom. You're not listening to her.” And then, all of a sudden, you make this life sentence for yourself of I can't disappoint my mom. I can't disappoint so now you have this filter, this mindset that all of your decisions and actions flow through that says I can't disappoint others. Well, of course, that's going to limit what you can and can't do, because it's filtering out half of, you know, a quarter of action, anything that could any — Col. Naviere Walkewicz 33:03 Risk or grit. Jessica Whitney 33:05 Exactly. And so what the undefined run you means you're never going to be able to completely get rid of these filters and things that you have, but you can name them and define them. So you say, OK, like for me, I was a Navy brat. I moved around a lot, and so I often felt like I didn't belong where I was. Like, I always felt like people already had relationships, all that stuff. So I do, I know that I will walk into a room like a Bible study, and in my mind, think, “Man, like, people just don't really connect with them. Like, maybe they just don't like me.” I'm like, “No, I've been here for five years. I belong here. I am a part of this group.” But it's this, you know, filter that I'm running things through, of I don't belong. I need to name that, remove it, and then be like, OK, I belong here. I am part of this group. Naviere Walkewicz 33:54 So what have you named it? And have you removed it? Jessica Whitney 33:59 I think it's more about just the awareness. So it's like that, we as leaders have to be aware of the things that are getting in our own way of being an effective leader. And so I — this is a big one for me, like the I don't belong. So even recently, I walked into a new group of women and I said, “I belong here. I am a part of this community.” It's like at my son's school, and I can contribute as me. I don't have to hold back, or, you know, be a certain way. I can be myself. I can be my authentic self and lean into this. And it was very freeing, because in the past, I have gone in and just kind of like sat kind of back, and I don't want to be intimidating, or I don't want to take over the conversation, or just whatever it is, I'm not being myself, and I have to tell myself, like, “I belong here. I can be myself if they don't accept me for me, that's OK,” you know. But I can't hold back just because I'm trying to fit in and just because I'm trying to be risk averse, or, you know, conflict averse, or something like that. So, yeah, just be yourself, right? But so what's undefined runs you. So as leaders, we need to identify what's holding us back, what's running our lives, right? And just name it. They have a phrase: “Name it to tame it.” So once you can put a name on it, then that often helps you change your actions, you know? And then the last one is just, I think leaders, you are a leader. If you are impacting something around you, the organization, the people around you, they wouldn't be who they are without your influence. So in that framework, we talked about creating a future as leaders. So you've got a current organization, and maybe there's, you know, like no one likes to hang out, there's gossip, there's toxic leadership, there's bad communication, no transparency. This is a very imaginary organization, of course. But you acknowledge, like, OK, this is what's going on. Let's create a future. What does the future look like that we actually want, with all the actions and things like, OK, we have transparency. We like to hang out. There's, you know, Squadron picnics. We go to PT and we all encourage and work hard. We handle conflict in a healthy way. OK, so if we're standing in that future and looking back, how did we get here? So the course is a lot about, like the whole ends, ways, means that the Air Force talks about, but just how can you stand in the future and look back and say, “How did I get to that spot?” And then that's how, you know, what's the next action you can take in this current spot? Col. Naviere Walkewicz 36:49 Wow. Jess, it's almost like you read my mind, because there's two questions I actually want to ask you, and one of them is about looking back. So why don't we start with that one? First, you know, what is something you would tell yourself, young Jess back then that you could be doing then to help you be a better leader now? And is it actually what you just talked about, or would it be something else you would add? Jessica Whitney 37:11 No, I think it would be just that. Like, no, where do you want to be even, like, let's say, in five years, or what's going to be most important to you in 80 years? Right when you're 80, when you look back on your life like, what's going to really matter? And start aligning your life with that. Now, some of that takes time, but standing in that future of how you want it to feel, how it looks, how you want your organization to feel. Like, start — write it down, put it on a vision board, talk about it with someone. And then I would say to myself, like, and then start working towards it. I think when I was younger, I was, you know, I was comfortable with where I was at. I was afraid to take risk. I was afraid to do things different than what I always thought I would do. And you know, for me, the Lord really worked in it, in my heart of just saying, Just trust me. Just trust me with that next step you have the direction you kind of want to go, and I'm going to take you on a journey that you know you're probably never going to be able to predict, kind of like, what I talked about at the beginning, like I pivoted, like it was completely different than what I want, and just be OK with that. That's the beauty of life is, you know, pivoting with what's in front of you, but just taking that next, that next step. Col. Naviere Walkewicz 38:32 I love that. And then what is something that you do every day, just to be better and better is really you define better, but what is something you're doing every day. Jessica Whitney 38:42 I love the books, like The Power of Habit and Atomic Habits and yeah, they're so good in just this idea of your daily actions are, what are, who you are, really like, how you show up in the world, because you can only control what you're doing today. Can't control what you're doing tomorrow or what you did in the past, and so for me, one, I do love to read. So I'm always reading books, listening to podcasts and all that kind of stuff. So I think, as a leader, just, like, surround yourself with lots of different opinions, read different things and just encourage my brain. Two, I love to surround myself with people that encourage me and a community that's going to help me challenge myself to improve. And then three, like those daily actions of self-improvement, of like, OK, how can I be just like, 1% better than I was yesterday, whether that be choosing to eat a little healthier today or going on a 30-minute walk, or, you know, when you're lifting weights like, Can I do five pounds more on this? Like, one or one more rep, right? Like, one more. But I do love that analogy, and weightlifting like, OK, I didn't realize that, you know, like, I can do one more rep this week than I could last but three months ago, you know, I've made huge improvement from three months ago. But you don't realize until after the fact. So I think, you know, being a high achiever all my life, it's like, you want to see these big, like, changes and, you know, immediately, but oftentimes it's in these, like, small moments of like, “How can I just be better today?” Healthwise, community-wise. Who can I love on today? How can I, you know, for me, like being in alignment with, you know, what I think God has for my life, being in prayer and focusing on the people around me. You know, that seems like a lot of things. That's why I've got 25 things on my list, , Col. Naviere Walkewicz 40:44 But you get a few of them done And that's OK, because you just gotta do one. Jessica Whitney Exactly, you just gotta do one. Col. Naviere Walkewicz 40:51 Well, I can just share how much, you know, you really just like leaned in and shared your love and wisdom with all of us. And I think that's one of the things I really appreciated about this today: how you showed up for us and shared your authentic self, and so I just want to say thank you. You know, as we wrap up today's conversation, Jess, what's really stood out to me is that we talked about leadership is just about as much about character, but it's really also about, like, showing up and who you are. You know, you show us just that strong leaders don't just show up and need to have all the answers. They actually just need to show up, right? And just, you know, live their values, live with integrity. And I love how you said, you know, honor your integrity even when life is uncertain or changing. So, you know, I think your transition out of active duty could have been a moment of doubt and struggle, but you turned it into an opportunity to serve, and your family has continued to thrive. So thank you for all that you're doing in your community, and for all of you who need to hear this journey, for those that have also gone or going through a transition, this is a conversation you certainly don't want to miss. So again, thank you to Jess Whitney, Class of 2010. It's been a pleasure having you on Long Blue Leadership.   Jessica Whitney 42:05 Thanks again. Outro 42:05 This Long Blue Leadership conversation was recorded Wednesday, Nov., 19, 2025. KEYWORDS Leadership, authentic leadership, transformational leadership, values-based leadership, character-driven leadership, servant leadership, integrity, honoring your word, keeping your word, accountability, responsibility, vulnerability in leadership, decision-making under uncertainty, courage, leading through change, creating a future, vision casting, aligning actions with values, purpose-driven leadership, redefining success, identity as a leader, mentoring, mentorship, developing others, showing up for your people, empathy, compassion, community building, resilience, leading through grief, supporting mental health, trust, transparency, culture change, organizational alignment, handling conflict, managing expectations, setting priorities, work-life integration for leaders, modeling behavior, investing in relationships, daily leadership habits, incremental improvement, 1% better mindset, self-awareness, naming limiting beliefs, “what's undefined runs you”, authenticity, influence without rank, service beyond the uniform, leading in family and community, Long Blue Leadership. The Long Blue Line Podcast Network is presented by the U.S. Air Force Academy Association & Foundation  

Warum Longevity nur individuell funktioniert: Dr. Christine Pfeiffer über Diagnostik, Prävention & echte Gesundheit.

Was kann sich in nur einer einzigen Stunde wirklich verändern? Und was passiert, wenn Zeit in der Therapie nicht als Begrenzung, sondern als zentraler Wirkfaktor verstanden wird? In dieser Episode von HEALTHWISE spricht Host Jason Raffington mit Ben Yalom über ein besonderes Therapie-Experiment, das aus einer existenziellen Realität entstand. Als Ben Yaloms Vater, der weltbekannte Psychiater Irvin D. Yalom, im hohen Alter mit zunehmendem Gedächtnisverlust konfrontiert war, beendete er Langzeittherapien und begann, Menschen in einmaligen Sitzungen zu begleiten - fokussiert, präsent und konsequent im Hier und Jetzt.

Dein Mikrobiom schreibt heimlich am Drehbuch deines Alltags! In dieser Episode von HEALTHWISE spricht Nils Behrens mit Dr. Paul Hammer (Systembiologe, Bioinformatiker, CEO von Biomes) über das Darm-Ökosystem, das mitentscheidet, wie du Nahrung verwertest, wie dein Immunsystem reagiert – und warum dein Bauchgefühl oft wörtlicher ist, als dir lieb ist. Du erfährst, warum es kein universelles „gesundes Referenz-Mikrobiom“ gibt, weshalb „mehr Probiotika“ nicht automatisch besser ist und wie du mit Ballaststoffen, Vielfalt, Naturkontakt und weniger Stress eine echte Basis für Gesundheit und Longevity schaffst. Und ja: Es geht auch um Sauerkraut – aber nicht um „gekühlt oder nicht“, sondern um die entscheidende Frage: pasteurisiert oder lebendig? Was dich in dieser Folge erwartet: - Warum dein Mikrobiom so individuell ist wie ein Fingerabdruck – und trotzdem formbar bleibt - Moderne Mikrobiomanalyse: DNA-Sequenzierung, KI-Modelle und was daraus alltagstauglich wird - Firmicutes vs. Bacteroidetes: Was das Verhältnis bedeutet – und warum „westlich leben“ oft schief zieht - Mikrobiom & Psyche: Schlaf, Stimmung, Angst vs. Mut – was Experimente (und Daten) zeigen - Probiotika: Warum „blind reinballern“ deine Diversität crashen kann - Die Basics, die fast jeder unterschätzt: Ballaststoffe, Pflanzenvielfalt, Routinen, Stressmanagement - Präbiotika vs. Probiotika vs. Postbiotika – in drei Minuten verständlich erklärt - Longevity: Warum Darmgesundheit ein Gamechanger ist, aber nie allein betrachtet werden darf Für alle HEALTHWISE Hörer*innen hat Dr. Hammer ein besonderes Angebot: 30% Code für Ihre eigene Analyse "Sunday-30" https://shop.biomes.world/discount/Sunday-30 Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv – Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

Resveratrol - Wundermittel der Langlebigkeit oder überschätzter Trend? In dieser Episode von HEALTHWISE spricht Jason Raffington mit Dr. Marcia da Silva Pinto über einen der bekanntesten sekundären Pflanzenstoffe unserer Zeit. Resveratrol wird häufig mit Anti-Aging, Zellschutz und Longevity in Verbindung gebracht - doch was davon ist wissenschaftlich haltbar?

Clint Stoerner & Shaun Bijani are LIVE on a FOOTBALL FRIDAY from Twin Peaks on 290 as they begin the show getting their reactions in on a wild New Years Day of College Football! Also, the guys discuss the current health state of the Texans. Plus, they take a look at how the Astros are looking roster construction wise after signing a star Japanese pitcher.

Clint Stoerner & Shaun Bijani discuss the current health state of the Texans.

Another year ends, and once more, it's time to reflect on our creative goals. I hope you can take the time to review your goals and you're welcome to leave a comment below about how the year went. Did you achieve everything you wanted to? Let me know in the comments. It's always interesting looking back at my goals from a year ago, because I don't even look at them in the months between, so sometimes it's a real surprise how much they've changed! You can read my 2025 goals here and I go through how things went below. In the intro, Written Word Media 2025 Indie Author Survey Results, TikTok deal goes through [BBC]; 2025 review [Wish I'd Known Then; Two Authors], Kickstarter year in review; Plus, Anthropic settlement, the continued rise of AI-narrated audiobooks, and thinking/reasoning models (plus my 2019 AI disruption episode). My Bones of the Deep thriller, pics here, and Business for Authors webinars, coming soon. If you'd like to join my community and support the show every month, you'll get access to my growing list of Patron videos and audio on all aspects of the author business — for the price of a black coffee (or two) a month. Join us at Patreon.com/thecreativepenn. Joanna Penn writes non-fiction for authors and is an award-winning, New York Times and USA Today bestselling thriller author as J.F. Penn. She's also an award-winning podcaster, creative entrepreneur, and international professional speaker. You can listen above or on your favorite podcast app or read the notes and links below. Here are the highlights and the full transcript is below. J.F. Penn books — Death Valley, The Buried and the Drowned, Blood Vintage Joanna Penn books — Successful Self-Publishing, 4th Edition The Creative Penn Podcast and my community on Patreon/thecreativepenn Unexpected addition: Masters in Death, Religion and Culture at the University of Winchester Book marketing. Not quite a fail but definitely lacklustre. Reflections on my 50th year Double down on being human. Travel and health. You can find all my books as J.F. Penn and Joanna Penn on your favourite online store in all the usual formats, or order from your local library or bookstore. You can also buy direct from me at CreativePennBooks.com and JFPennBooks.com. I'm not really active on social media, but you can always see my photos at Instagram @jfpennauthor. J.F. Penn — Death Valley. A Thriller. This was my ‘desert' book, partially inspired by visiting Death Valley, California in 2024. It's a stand-alone, high stakes survival thriller, with no supernatural elements, although there are ancient bones and a hidden crypt, as it wouldn't be me otherwise! The Kickstarter campaign in April had 231 Backers pledging £10,794 (~US$14,400) and the hardback is a gorgeous foiled edition with custom end papers and research photos as well as a ribbon. As an AI-Assisted Artisan Author, I used AI tools to help with the creative and business processes, including the background image of the cover design, the custom end papers, and the Death Valley book trailer, which I made with Midjourney and Runway ML. The audiobook is also narrated by my J.F. Penn voice clone, which took a while to get used to, but now I love it! You can listen to a sample here. I published Death Valley wide a few months later over the summer, so it is now out on all platforms. J.F. Penn — Blood Vintage. A Folk Horror Novel, and Catacomb audiobook I did a Kickstarter for the hardback edition of Blood Vintage in late 2024, and then in 2025, worked with a US agent to see if we could get a deal for it. That didn't happen, and although there were some nice rejections, mostly it was silence, and the waiting around really was a pain in the proverbial. So, after a year on submission, I published Blood Vintage wide, so it's available everywhere now. My voice clone narrated the audiobook, listen to a sample here. I also finally produced the audiobook for Catacomb, which is a stand-alone thriller inspired by the movie Taken and the legend of Beowulf set in the catacombs under Edinburgh. I used a male voice from ElevenLabs, and you can listen to a sample here. The book is also available everywhere in all formats. J.F. Penn — The Buried and the Drowned Short Story Collection One of my goals for 2025 was to get my existing short stories into print, mainly because they exist only as digital ebook and audiobook files, which in a way, feels like they almost don't exist! Plus, I wanted to write an extra two exclusive stories and launch the special edition collection on Kickstarter Collection and then publish wide. I wrote the two stories, The Black Church, inspired by my Iceland trip in March, and also Between Two Breaths, inspired by an experience scuba diving at the Poor Knights Islands in New Zealand almost two decades ago. There are personal author's notes accompanying every story, so it's part-short story fiction, part-memoir, and I human-narrated the audiobook. I achieved this goal with a Kickstarter in September, 2025, with 206 Backers pledging almost £8000 (~US$10,600) for the various editions. I also did my first patterned sprayed edges and I love the hardback. It has head and tail bands which make the hardback really strong, gorgeous paper, foiling, a ribbon, colour photos, and custom end papers. The Buried and the Drowned is now out everywhere in all editions. As ever, if you enjoy the stories, a review would be much appreciated! Joanna Penn Books for Authors Early in the year, How to Write Non-Fiction Second Edition launched wide as I only sold it through my store in 2024, so it's available everywhere in all formats including a special hardback and workbook at CreativePennBooks.com. While I didn't write it in 2025, I made the money on it this year, which is important! I also unexpectedly wrote the Fourth Edition of Successful Self-Publishing, mainly because I saw so much misinformation and hype around selling direct, and I also wanted to write about how many options there are for indie authors now. The ebook and audiobook (narrated by human me) are free on my store, CreativePennBooks.com and also available in print, in all the usual places. If you haven't revisited options for indie authors for a while, please have a read/listen, as the industry moves fast! All my fiction and non-fiction audiobooks are now on YouTube After an inspiring episode with Derek Slaton, I put all my audiobooks and short stories on YouTube. Firstly, my non-fiction channel is monetised so I get some income from that. It's not much, but it's something. More importantly, it's marketing for my books, and many audiobook listeners go on to buy other editions especially non-fiction listeners who will often buy print as well. I'm one of those listeners! It's also doubling down on being human, since I human narrate most of my audiobooks, including almost all of my non-fiction, as well as the memoir, and short stories. This helps bring people into my ecosystem and they may listen to the podcast as well and end up buying other books or joining the Patreon. Finally, in an age of generative AI assisted search recommendations, I want my books and content inside Gemini, which is Google's AI. I want my books surfaced in recommendations and YouTube is owned by Google, and their AI overviews often point to videos. Only you can decide what you want to do with your audiobooks, but if you want to listen to mine, they are on YouTube @thecreativepenn for non-fiction or YouTube @jfpennauthor for fiction and memoir. The Creative Penn Podcast and my Patreon Community It's been another full year of The Creative Penn Podcast and this is episode 842, which is kind of crazy. If you don't know the back story, I started podcasting in March 2009 on a sporadic schedule and then went to weekly about a decade ago in 2015 when I committed to making it a core part of my author business. Thanks to our wonderful corporate sponsors for the year, all services I personally use and recommend — ProWritingAid, Draft2Digital, Kobo Writing Life, Bookfunnel, Written Word Media, Publisher Rocket and Atticus. It's also been a fantastic year inside my Patreon Community at patreon.com/thecreativepenn so thanks to all Patrons! I love the community we have as I am able to share my unfiltered thoughts in a way that I have stopped doing in the wider community. Even a tiny paywall makes a big difference in keeping out the haters. I've done monthly audio Q&As which are extra solo shows answering patron questions. I've also done several live office hours on video, and shared content every week on AI tools, writing and author business tips. Patrons also get discounts on my webinars. I did two webinars on The AI-Assisted Artisan Author, which I am planning to run again sometime in 2026 as they were a lot of fun and so much continues to change. If you get value from the show and you want more, come on over and join us at patreon.com/thecreativepenn We have almost 1400 paying members now which is wonderful. Thanks for being part of the Community! Unexpected goal of the year: Masters in Death, Religion and Culture at the University of Winchester During the summer as I did my gothic research, I realised that I was feeling quite jaded about the publishing world and sick of the drama in the author community over AI. My top 5 Clifton Strengths are Learner, Intellection, Strategic, Input, and Futuristic — and I needed more Input and Learning. I usually get that from travel and book research, but I wasn't getting enough of that since Jonathan is busy finishing his MBA. So I decided to lean into the learning and asked ChatGPT to research some courses I could do that would suit me. It found the Masters in Death, Religion and Culture at the University of Winchester, which I could do full-time and online. It would be a year of reading quite different things, writing academic essays which is something I haven't done for decades, and hanging out with a new group of people who were just as fascinated with macabre topics as I am. I started in September and have now finished the first term, tackling topics around thanatology and death studies, hell and the afterlife in the Christian tradition, and the ethics of using human remains to inspire fiction, amongst other interesting things. It was a challenge to get back into the style of academic essay writing, but I'm enjoying the rigour of the research and the citations, which is something that the indie author community needs more of, a topic I will revisit in 2026. I have found the topics fascinating, and the degree is a great way to expand my mind in a new direction, and distract me from the dramas of the author community. I'll be back into it in mid-January and will finish in September 2026. Book marketing. Not quite a fail but definitely lacklustre. I said I would “Do a monthly book marketing plan and organise paid ad campaigns per month for revolving first books in series and my main earners.” I didn't do this! I also said I would organise my Shopify stores, CreativePennBooks.com and JFPennBooks.com into more collections to make it easier for readers to find things they might want to buy. While I did change the theme of CreativePennBooks.com over to Impulse to make it easier to find collections, I haven't done much to reorganise or add new pathways through the books. I'm rolling this part of the goal into 2026. I said I would reinvigorate my content marketing for JFPenn, and make more of BooksAndTravel.page with links back to my stores, and do fiction specific content marketing with the aim of surfacing more in the LLMs as generative search expands. I did a number of episodes on Books and Travel in 2025, but once I started the Masters, I had to leave that aside, and although I have started some extra content on JFPennBooks.com, I am not overly enthusiastic about it! I also said I would “Leverage AI tools to achieve more as a one-person business.” I use AI tools (mainly ChatGPT, Claude, and Gemini) every day for different things but as ever, I am pretty scatter gun about what I do. I lean into intuition and I love research so I am more likely to ask the AI tools to do a deep research report on south Pacific merfolk mythology, or how gothic architecture impacted sacred music, or geology and deep time, rather than asking for marketing hooks. I intended to use more AI for book marketing, but as ever, I was too optimistic about the timeline of what might be possible. There's lots you can do with prompting, finessing things and then posting on various platforms, but I'm not interested in spending time doing that. My gold standard for an AI assistant is to feed it the finished book and then say, “Here's a budget. Go market this,” and not have to connect lots of things together into some Frankenstein-workflow. That's not available yet. Maybe in 2026 … Of course, I still do book marketing. I have to in order to sell any books and make money from book sales. We all have to do some kind of book marketing! I have my Kickstarter launches which I put effort into, as well as consistent backlist sales fed by the podcast, and my email newsletter (my combined list is around 60K). I have auto campaigns running on Amazon Ads, and I have used Written Word Media campaigns as well as BookBub throughout the year. This is basically the minimum, so as usual, must do better! I'm pretty sure I'm not the only author saying this! However, my business has multiple streams of income, and I have the podcast sponsorship revenue as well as the Patreon, plus sporadic webinars, which add to my bottom line and don't require paid advertising at all. Reflections on my 50th year I woke up on my 50th birthday in March in Iceland, by the Black Church of Budir out on the Skaefellsnes peninsula. As seals played in the sea and we walked in the snow over the ancient lava field under the gaze of the volcano that inspired Jules Verne Journey to the Centre of the Earth, and my short story, The Black Church, which you can find in my collection, The Buried and the Drowned. On that trip, we also saw the northern lights and had a memorable trip that marked a real shift for me. I've been told by lots of people that 50 is a ‘proper' birthday, as in one of those that makes you stop and reconsider things, and it has indeed been that, although I have also found the last few years of perimenopause to be a large part of the change as well. A big shift is around priorities and not caring so much what other people think, which is a relief in many ways. Also, I don't have the patience to do things that I don't think are worth doing for the longer term, and I am appreciating a quieter life. I'd rather lie in a sunbeam and read with Cashew and Noisette next to me then create marketing assets or spend time on social media. I'd rather go for a walk with Jonathan than go to a conference or networking event. In my Pilgrimage memoir, I quote an anonymous source, “Pilgrim, pass by that which you do not love.” It's a powerful message, and I take it to mean, stop listening to people who tell you what is important. Listen to yourself more and only pay attention to that which you feel drawn to explore. On pilgrimage, it might be turning away from the supposedly important shrine of a saint to go and sit in nature and feel closer to God that way. In our author lives, it might be turning away from the things that just feel wrong for us, and leaning into what is enjoyable, that which feels worthwhile, that which we want to keep doing for the long term. Let's face it, as always, that is the writing, the thinking, the imagination. As ever, I have this mantra on my wall: “Measure your life by what you create.” It's the creation side of things that we love and that's what we need to remember when everything else gets a little much. Many authors left social media in 2025, and while I haven't left it altogether, I don't use it much. I post pictures proving I am human on Instagram @jfpennauthor which automatically post to Facebook. I barely check my pages on Facebook though. I'm also still on X with a carefully curated feed that I mainly use to learn new cool AI things which I share with my Patreon Community. Double down on being human. Travel and health. Yes, I am a human author, and yes, I continue to age! When you've been publishing a while, you need to update your author photos periodically and I finally had a photoshoot I loved with Betty Bhandari Photography, which means I can add the new pics to my websites and the back of my books. Are you up to date with your author photos? (or at least within a decade of the last photoshoot?!) Here are a few of the pictures on Instagram @jfpennauthor. Healthwise, I gave up calisthenics as it was too much on top of the powerlifting and the amount of walking I do. I did another British Powerlifting competition in September in the M2 category (based on age) and 63kgs category (based on weight). Deadlift: 95kgs. Squat: 60kgs. BenchPress: 37.5kgs. While this is less overall than last year, I also weigh less, so I'm actually stronger based on lift to body weight percentage. I have also done a few pull-ups in the last week with no band, which I am thrilled with! On the travel side, Iceland was the big trip, and I also had a weekend in Berlin for the film festival, where I met up with a producer and a director around an adaptation of my Day of the Vikings thriller. That didn't pan out, as most of these things don't, but I certainly learned a lot about the industry — and why it doesn't suit me! Once again, I dipped my toe into screenwriting and then ran away, as has happened multiple times over the years. When will I learn? … Over the summer of 2025, I visited lots of gothic cathedrals including Lichfield, Rochester, Durham, York, and revisiting Canterbury, as part of my book research for the Gothic Cathedral book. I have tens of thousands of words on this project, but it isn't ready yet, so this is carried over into 2026 as it might happen then, depending on the Masters. I spoke at Author Nation in Las Vegas in November 2025, and before it started, I visited (Lower) Antelope Canyon, one of the places on my bucket list, and it did not disappoint. What a special place and no doubt it will appear in a story at some point! How did your 2025 go? I hope your 2025 had some wonderful times as well as no doubt some challenges — and that you have time for reflection as the year turns once more. Let me know in the comments whether you achieved your creative goals and any other reflections you'd like to share.The post Review Of My 2025 Creative And Business Goals With Joanna Penn first appeared on The Creative Penn.

Du nimmst Berberin, NAD-Booster, Omega-3 & Co., weißt aber gar nicht mehr genau, warum – oder machst es nur, weil es Influencer vorleben? In dieser Folge von Beyond Lifespan sprechen wir darüber, wie du eine sinnvolle Supplement-Routine aufbaust: weg vom Hype, hin zu klaren Zielen, relevanten Biomarkern und Basis-Supplements, die wirklich zu deinen Lebensumständen passen.

Gefühle als Kompass: Wie wir sie nutzen können, um echte innere Stärke zu entwickeln. In dieser bewegenden Episode von HEALTHWISE spricht Nils Behrens mit Bestsellerautorin und somatischer Trainerin Jeannine Mik über die stille Kraft der kleinen Schritte.

There may be some important developments in your professional life, due to favorable planetary placements. Business people born under this sign will also thrive. Love relationships may flourish. Married couples will have a good time. Finances appear strong, particularly given the likely support from family. Healthwise, you are on a strong wicket.

Hakeem Bourne-McFarlane is an American entrepreneur, motivational speaker and former football player. He is a dynamic public speaker dedicated to representing the "Choose Yourself" movement on a global stage, with the mission being to inspire individuals to prioritize their well-being and personal growth while equipping them with the tools to face challenges with resilience and confidence. His life is a psychological, emotional and physical roller coaster, ranging from the lifestyle of training to be an elite athlete at the pro and collegiate level, to jail time, to transitioning his energy to help all become better version of themselves. All the things that lead him to where he is not only shows that his story is still being written - but this chapter of his life may become the beginning of the stories of many. 01:01 - About the book "Choose Yourself To Be Chosen," also, where his positive energy dynamic comes from, the level of acceptance of your current situation vs changing it, being built in a "boundary box" 12:15 - How do we get the knowledge out there that can help others change their lifestyle, HealthWise? Does it take an inciting incident, or can they be convinced to change? Plus, my story on the train 19:50 - What was his health inciting incident? Plus, when you are healthier, it alerts you to things that do not taste right, the benefit of fasting, balancing your types of foods 33:25 - Authenticity, and how it makes other want to do good things to change their lives, a fun story about a podcast made me start working out at 2am, your gift and your passion and how it attaches to your story 41:44 - Retrospective action, and how acknowledging the past helps you move on with the future, the obstacles against gifts and passion, the importance of knowing your worth 48:08 - Emotional awareness, and how it applies to yourself and people around you, one's reaction to the action of others, consequence, and self-correction, my story about being homeless for 6 months, what shaped my "run towards the problem" mentality, military service 1:01:55 - tools for re-alignment, books that inspire you Also available on iTunes and Spotify: #nyvarsitysports #optionpodcast

„Jeder zweite Unfall mit Kindern passiert zu Hause“ – sagt Notärztin, Autorin und Mutter Dr. med. Julia Rehme-Röhrl. In der aktuellen Folge von HEALTHWISE spricht „Die Notarztmami“ mit Podcast-Host Jennifer Knäble über die größten Gefahren im Familienalltag – und wie man sie vermeiden kann: Welches Möbelstück hat im Kinderzimmer nichts verloren? Warum sollten werdende Eltern bereits vor der Geburt einen Baby-Erste-Hilfe-Kurs besuchen? Und welche häufigen Fehler passieren beim Thema Kindersitz im Auto? Von der Auswahl der richtigen Sonnenbrille bis zur optimalen Reiseapotheke – praktische Tipps für mehr Sicherheit im Familienalltag – mit Dr. med.Julia Rehme-Röhrl.

Fri, 16 May 2025 08:26:36 +0000 https://healthwise.podigee.io/93-new-episode a0f3fa44e0a9bea0b559602189fc19b3 Willst du es wirklich? Diese Frage ist mehr als nur ein flotter Einstieg – sie ist die Grundlage für alles, was danach kommt: Veränderung, Fortschritt, echte Resultate. In diesem Crossover zwischen HEALTHWISE und dem MTMT Podcast treffen zwei Welten aufeinander – die Longevity-Denke von Nils Behrens und die Trainingstiefe von Andreas Klingseisen. Was dabei herauskommt, ist eine Folge voller Aha-Momente, pragmatischer Tipps und ehrlicher Motivation für alle, die wirklich was bewegen wollen.

Your ideas may gain recognition from those in charge. Your colleagues at the office will be particularly supportive. If you are a Leo in a love relationship, there may be exceptional moments in beautiful settings with your partner. Married Leos may experience a wonderful phase in their marital life, with their spouse supporting their progress. Your family may provide complete support for your financial growth. Leo individuals in school and graduate education could get good academic scores. Engaging with elderly individuals can be difficult, so be patient with them. Building relationships with children can also present significant challenges. Your financial circumstances may improve. Savings may grow as you wisely manage your finances and make informed decisions. Your investments may do well, too. Leos working in the IT/ITES sector may win rewards with generous benefits. Leos in the legal field may enjoy a period of advancement in their careers. Leo individuals in the media and film sectors may also experience a prime opportunity for professional growth. The conditions are favorable for launching a new venture. Forming alliances with other entrepreneurs or organizations can provide valuable resources, support, and expertise. There may be improvements in various areas of your business, whether it is more sales, better customer relationships, or the successful implementation of new strategies. Healthwise, you may experience a balanced state of well-being. Leos in school or pursuing graduate studies may achieve strong academic performance during this period. Now is the perfect time for graduates looking to study overseas to receive their visa approvals.

In dieser Episode von HEALTHWISE nehmen Nils Behrens und Jason Raffington dich mit in die faszinierende Welt der Nahrungsergänzungsmittel. Sie stellen ein cleveres Pyramiden-Modell vor, das zeigt, welche Supplements wirklich zählen: von unverzichtbaren Basisnährstoffen wie Magnesium, Vitamin D und Omega-3 bis hin zu zielgerichteten Ergänzungen wie Q10, Zink und B-Vitaminen. Die beiden beleuchten außerdem spannende Themen wie Pro- und Präbiotika für eine gesunde Darmflora, Adaptogene als Stresshelfer, und warum Proteine und Aminosäuren für Sportler so wichtig sind. Auch die Herausforderungen der Eisenversorgung kommen nicht zu kurz. Zum Abschluss erfährst du, warum Taurin und Magnesium so entscheidend für unsere Gesundheit sind. Ein Podcast voller wertvoller Tipps für alle, die ihre Gesundheit gezielt optimieren wollen! Takeaways Individuelle Bedürfnisse beeinflussen die Auswahl der Supplements. Das Pyramiden-Modell hilft, Prioritäten bei Nahrungsergänzungsmitteln zu setzen – nicht alles ist notwendig. Die Basisversorgung sollte Magnesium, Vitamin D und Omega-3 umfassen - diese sind essenziell für viele Körperfunktionen. Eisenmangel ist besonders bei Frauen ein häufiges Problem. Darmgesundheit ist entscheidend für die allgemeine Gesundheit. Pro- und Präbiotika fördern eine gesunde Verdauung und können Entzündungen im Körper reduzieren. Proteine sind schwer über die Ernährung zu decken und daher oft sinnvoll zu ergänzen, besonders in Kombination mit Aminosäuren. Adaptogene wie Ashwagandha unterstützen bei Stress und fördern Entspannung. Taurin gilt als vielversprechend für die Gesundheit, insbesondere im Bereich Langlebigkeit. Die individuelle Nährstoffaufnahme sollte regelmäßig überprüft und angepasst werden. Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

Migräne – mehr als nur Kopfschmerzen. In dieser Episode von HEALTHWISE spricht Nils Behrens mit Meike Statkus über die wahren Auslöser und Wege, Migräne zu bewältigen. Von emotionalen Faktoren wie Stress und Blockaden bis zur ganzheitlichen T.E.K.E.®-Methode teilen die beiden wertvolle Strategien für ein besseres Leben mit weniger Schmerz. Meike erzählt ihre bewegende Geschichte als ehemalige Migräne-Patientin und erklärt, wie EMDR helfen kann, emotionale Blockaden zu lösen. Gemeinsam geben sie praktische Tipps, wie Reizmanagement, Ernährung und Entspannungstechniken Migräneattacken vorbeugen können. Nils Behrens zeigt zudem, wie wichtig der Energiehaushalt ist. Zudem stellt Meike Statkus ihre „Mini Migräne Masterclass“ vor – ein spannender Einstieg ins Verständnis von Migräne. Dabei spielen auch Bewegung, Körperarbeit und die richtige Kommunikation mit sich selbst und anderen eine zentrale Rolle. Dieses Gespräch ist ein Must-Listen für alle, die aktiv ihre Lebensqualität verbessern und Migräne endlich in den Griff bekommen möchten. Takeaways Migräne ist eine neurologische Erkrankung und wird oft durch emotionale Auslöser wie Stress beeinflusst und verstärkt. Die T.H.E.K.E -Methode kombiniert Trigger-Management, Energiehaushalt, Körperarbeit und Entspannung. EMDR kann emotionale Blockaden lösen und Migräne lindern. Ernährung spielt eine Schlüsselrolle, da bestimmte Nahrungsmittel Energieräuber enthalten können, die Migräne auslösen können. Migräne auslösen können. Emotionale Faktoren können Migräneattacken verstärken Energiehaushalt ist entscheidend für Migräniker. Reizmanagement ist essenziell, um Attacken vorzubeugen – positive Reize können ebenso belasten wie negative. Körperarbeit und Entspannungstechniken helfen, Symptome zu lindern und Stress abzubauen. Unterstützung suchen und Hilfe annehmen sind entscheidend für den Heilungsprozess. Mit einem ganzheitlichen Ansatz kann die Kontrolle über die Migräne zurückgewonnen werden, es gibt immer Hoffnung auf Besserung Mehr zu Meike Statkus und ihrem Buch: https://www.meikestatkus.de Link zu Meike Statkus Mini Migräne Masterclass: https://www.meikestatkus.de/0-migräne-masterclass Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

Was haben Spitzensportler, Gesundheitsbewusste und ältere Menschen gemeinsam? Sie alle können von Kreatin profitieren! In dieser Episode von HEALTHWISE widmen sich Nils Behrens und Prof. Dr. Dr. Jürgen Gießing dem Thema Kreatin und beleuchten, warum dieses Molekül weit mehr ist als ein Supplement für Sportler. Die beiden Experten erklären, wie es die sportliche Leistungsfähigkeit steigert, die Regeneration unterstützt und den Muskelabbau im Alter verhindert. Auch die Rolle von Kreatin bei der Altersvorsorge und der kognitiven Leistungsfähigkeit wird spannend und praxisnah thematisiert. Die Episode klärt zudem Mythen auf, etwa die oft geäußerte Sorge vor Nierenschäden, und liefert wertvolle Einblicke in geschlechtsspezifische Unterschiede sowie die Herausforderungen der richtigen Supplementierung. Mit praktischen Tipps zur Dosierung, Einnahmezeit und der entscheidenden Bedeutung von Qualität geben die beiden einen umfassenden Überblick über das Potenzial von Kreatin. Ob für Sport, Gesundheit oder Alltag – diese Episode zeigt, wie Kreatin die Leistungsfähigkeit verbessern und den Muskelstoffwechsel optimieren kann, und gibt einen spannenden Ausblick auf die Zukunft dieses vielseitigen Supplements. Takeaways - Kreatin steigert die Kreatinphosphatspeicher um bis zu 30 % und verbessert nachweislich die Leistungsfähigkeit, insbesondere bei Intervalltraining. - Es gibt über 1.000 Studien zu Kreatin, die seine Wirksamkeit und Sicherheit bestätigen, auch bei Frauen und älteren Menschen. - Kreatin ist entscheidend für den Muskelstoffwechsel und die Regeneration nach dem Training, während es Muskelabbau vorbeugt. - Neben der sportlichen Leistung hat Kreatin positive Effekte auf die kognitive Funktion und allgemeine Gesundheit. - Die empfohlene Dosierung liegt bei etwa 3 Gramm pro Tag; Pausen sind nicht notwendig. - Kreatin hat keine schädlichen Nebenwirkungen bei normaler Dosierung und kann auch in heißen Getränken konsumiert werden. - Die Qualität des Kreatins, z. B. aus Deutschland, ist entscheidend für seine Wirksamkeit. - Muskelmasse ist für die Altersvorsorge essenziell, und Kreatin unterstützt den Muskelerhalt im Alter. Hier geht es zu Prof. Dr. Dr. Jürgen Gießings Buch: https://www.thalia.de/shop/home/artikeldetails/A1051042315 Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

Hast du dich je gefragt, was dein Blut dir über deine Gesundheit verrät? In dieser Episode von HEALTHWISE spricht Nils Behrens mit Dr. Thiemo Osterhaus darüber, warum ein einfaches großes Blutbild oft nicht reicht und welche Werte wirklich den Unterschied machen. Vom Omega-3-Index über Ferritin bis hin zu Vitamin D und Selen – erfahre, wie du mit gezielten Analysen und einem ganzheitlichen Ansatz deine Gesundheit und Leistungsfähigkeit optimieren kannst. Zusätzlich klären die beiden spannende Fragen: Warum ist Eiweiß essenziell, um Muskelabbau im Alter zu vermeiden? Wie hilft der Homa-Index dabei, deine Insulinsensitivität zu verbessern? Und warum könnten ApoB und Cholesterin entscheidend für dein Herz sein? Auch Hormone, insbesondere Progesteron und Schilddrüsenwerte, werden als unterschätzte Schlüssel zur Gesundheit beleuchtet. Mit präzisen Tipps, fundiertem Wissen und einem Blick in die Zukunft der Medizin zeigt diese Episode, wie du durch die richtige Diagnostik aktiv an deiner Gesundheit arbeiten kannst. Takeaways - Ein großes Blutbild liefert oft nur begrenzte Einblicke, da entscheidende Werte wie Ferritin oder Vitamin D fehlen können. - Ferritin ist ein wichtiger Indikator für den Eisenstatus und Eisenmangel, der auch ohne Anämie vorliegen kann. - Vitamin D-Mangel kann zu schweren Gesundheitsproblemen führen und sollte regelmäßig kontrolliert werden. - Der Omega-3-Index, Apo B und der Homa-Index sind essenzielle Marker für Herz-Kreislauf-Gesundheit und Insulinsensitivität. - Selenmangel ist in Deutschland weit verbreitet und oft unerkannt, obwohl er wichtige gesundheitliche Auswirkungen hat. - Moderne Diagnostikmethoden und präzisere Referenzwerte sind entscheidend, werden jedoch in der Schulmedizin oft vernachlässigt. - Eigenverantwortung, ein bewusster Lebensstil und präventive Maßnahmen sind der Schlüssel zu langfristiger Gesundheit. Mehr zu Thiemo Osterhaus: https://www.instagram.com/doc.thiemoosterhaus/ Link zu seinem Buch: https://thiemoosterhaus.com/blutwerte-code/ Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

In dieser Episode von HEALTHWISE diskutieren Nils Behrens und Markus Schauer die Bedeutung von Magnesium, insbesondere Magnesium-L-Threonat, für die Gesundheit und Leistungsfähigkeit. Sie beleuchten die Rolle von Magnesium im Gehirn, seine Auswirkungen auf die kognitive Leistungsfähigkeit und die Notwendigkeit einer ausreichenden Magnesiumzufuhr, insbesondere für Sportler. Zudem wird die Bedeutung von Magnesium für die Neuroplastizität und die Prävention neurodegenerativer Erkrankungen hervorgehoben. In diesem Gespräch werden verschiedene Aspekte der Gesundheit und Fitness behandelt, insbesondere die Rolle von Magnesium und Omega-3 in der Ernährung, die Bedeutung von Bewegung, insbesondere Rückwärtsgehen, und deren Einfluss auf die Gehirngesundheit. Es wird diskutiert, wie diese Nährstoffe helfen können, neurodegenerative Erkrankungen zu verhindern und Angstzustände zu lindern. Zudem wird die Wichtigkeit von Schlaf und Stressabbau hervorgehoben, sowie die richtige Dosierung von Magnesium und dessen positive Effekte auf die kognitive Leistungsfähigkeit. Takeaways Magnesium ist entscheidend für die kognitive Leistungsfähigkeit und ist an über 600 Stoffwechselvorgängen beteiligt. Magnesium L-Threonat fördert die Gehirngesundheit und unterstützt die Entgiftung des Gehirns im Schlaf. Leistungssportler haben oft einen höheren Magnesiumbedarf. Magnesium spielt eine Schlüsselrolle bei der Neurotransmitterfunktion und Neuroplastizität. Prävention neurodegenerativer Erkrankungen sollte früh beginnen. Bewegung, wie Rückwärtsgehen, fördert die Gehirnentwicklung und Plastizität. Magnesium und Omega-3 sind für die Gesundheit unerlässlich. Die richtige Dosierung von Magnesium kann Angstzustände lindern und die kognitive Leistungsfähigkeit steigern. Mehr zu Markus Schauer und VerticalMed: https://verticalmedtyrol.com/ Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

In dieser Episode von HEALTHWISE wird die Bedeutung der Gehirngesundheit und der Faktoren, die sie beeinflussen, erörtert. Dr. Alina Lessenich erklärt, wie Lebensstil, Ernährung, Bewegung und Stressmanagement für eine optimale Gehirnfunktion wichtig sind. Zudem wird die Verbindung zwischen Darm und Gehirn sowie die Rolle von Neuroinflammation und Mikrobiom behandelt. Es wird auch diskutiert, wie Autoimmunerkrankungen und Sexualhormone die Gehirngesundheit beeinflussen. Die Auswirkungen von Blutzuckerschwankungen und die Notwendigkeit metabolischer Flexibilität werden thematisiert. Nils Behrens erklärt die Vorteile von Fasten und ketogener Ernährung für das Gehirn. Außerdem wird auf die Gefahren von Umweltgiften, die mit neurodegenerativen Erkrankungen in Verbindung stehen, eingegangen. Ein weiteres Thema ist die Bedeutung von Mikronährstoffen und Jod, insbesondere im Hinblick auf Jodmangel und die Notwendigkeit von Jod-Supplementen. Abschließend wird die Rolle gezielter Nährstoffaufnahme zur Bekämpfung von Neuroinflammation und zur Verbesserung der kognitiven Funktion betont. Die Episode schließt mit der Betonung eines gesunden Lebensstils und emotionaler Gesundheit für ein erfülltes Leben. Takeaways Neugier ist entscheidend für die Gehirngesundheit. Chronischer Stress kann zu Neuroinflammation führen. Gehirnerkrankungen sind oft umweltbedingt, nicht genetisch. Schlaf ist wichtig für die Regeneration des Gehirns. Das Mikrobiom spielt eine Rolle für die Gehirngesundheit. Darm und Gehirn kommunizieren ständig miteinander. Der Darm spielt eine entscheidende Rolle für die Gesundheit des Gehirns. Autoimmunerkrankungen sind oft mit einer schlechten Darmgesundheit verbunden. Sexualhormone sind wichtig für die Gehirnfunktion und -gesundheit. Eine ausgewogene Ernährung kann Entzündungen im Körper reduzieren. Blutzuckerschwankungen können zu chronischen Erkrankungen führen. Das Mikrobiom beeinflusst unsere Stimmung und Kognition. Ketose kann die Energieversorgung des Gehirns verbessern. Mikronährstoffe sind in modernen Lebensmitteln oft unzureichend vorhanden. Eine ketogene Ernährung kann Entzündungen im Gehirn reduzieren. Regelmäßige Entgiftung ist wichtig für die Gesundheit. Vitamin D ist entscheidend für die Stimmung und Gehirnfunktion. Omega-3-Fettsäuren sind wichtig für die kognitive Leistung. Die meisten Menschen haben einen Mangel an Magnesium. Jod ist entscheidend für die Schilddrüsenhormone und die Gesundheit aller Drüsengewebe. Die meisten Menschen nehmen nicht genug Jod über die Ernährung auf. Mehr zur Folge unter www.sunday.de/podcast Mehr zu Dr. Alina Lessenich: https://www.drlessenich.com/ Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

In dieser Episode von HEALTHWISE diskutieren Nils Behrens und Stephanie Hielscher über die Herausforderungen und Chancen des Älterwerdens, insbesondere für Frauen ab 50. Sie beleuchten gesellschaftliche Erwartungen, persönliche Erfahrungen und die Notwendigkeit, das Bild des Alters neu zu definieren. Hielscher teilt Einblicke aus ihrem Buch und ihrem Projekt '50 über 50', das Frauen ermutigt, sich mit dem Älterwerden auseinanderzusetzen und authentisch zu sein. Die Diskussion umfasst auch die Bedeutung von Vorbildern, die Rolle von Wissen und die Balance zwischen Gesundheit und Lebensstil. In dieser Episode diskutieren Nils Behrens und sein Gast verschiedene Themen rund um Motivation, gesellschaftliche Wahrnehmung des Alterns, Schönheit und Selbstfürsorge. Sie beleuchten, wie man die Hürden für persönliche Ziele senken kann, die Herausforderungen des Age-Shamings und den Umgang mit dem Altern, insbesondere in Bezug auf Falten und Schönheitsideale. Zudem wird das Thema der Wechseljahre und die damit verbundenen Herausforderungen angesprochen, sowie die Bedeutung von Resilienz und Selbstfürsorge in schwierigen Lebensphasen. In diesem Gespräch reflektieren Nils Behrens und Stephanie Hielscher über die Bedeutung von sozialen Verbindungen und Resilienz im Alter. Sie diskutieren, wie wichtig es ist, mit Menschen in Kontakt zu bleiben, um emotionale Stärke zu gewinnen. Zudem wird das Thema Abschied und die Akzeptanz des Lebenszyklus behandelt, wobei die beiden über ihre persönlichen Erfahrungen und die Herausforderungen des Älterwerdens sprechen. Gelassenheit und eine positive Lebenseinstellung werden als Schlüssel zu einem erfüllten Leben im Alter hervorgehoben. Takeaways Älterwerden bringt neue Perspektiven und Herausforderungen mit sich. Gesellschaftliche Erwartungen beeinflussen die Wahrnehmung des Alters. Es ist wichtig, das Bild des Alters neu zu definieren. Vorbilder für Frauen über 50 sind oft nicht sichtbar. Wissen über den eigenen Körper ist entscheidend. Gesundheit sollte auch Freude und Lebensqualität umfassen. Das Leben wird mit dem Alter oft reicher und erfüllter. Selbstversorgung und persönliche Verantwortung sind wichtig. Age-Shaming ist eine respektlose Haltung. Falten müssen einen überhaupt nicht stören. Man kann sie auch schön finden. Selbstfürsorge ist kein Egoismus. Man muss was für seine Gesundheit tun. Man kann den anderen nicht mehr helfen, wenn man sich selbst nicht hilft. Gelassenheit wird als eine der wichtigsten Eigenschaften im Alter angesehen. Die Wahrnehmung von Werten verändert sich mit dem Alter. Soziale Netzwerke sind entscheidend für die Lebensqualität im Alter. Abschiednehmen wird mit dem Älterwerden unvermeidlich. Eine positive Lebenseinstellung kann das Leben verlängern. Körperliche Fitness und gesunde Ernährung sind wichtig im Alter. Freundschaften sollten auch im Alter aktiv gepflegt werden. Hier geht es zum Buch: https://www.heymann-buecher.de/shop/article/52625755/stephanie_hielscher_so_alt_war_ich_noch_nie.html Hier geht es zu Stephanie Hielschers Podcast: https://5zu1.podigee.io/ Mehr zu Stephanie Hielscher: https://www.instagram.com/stephaniehielscher Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

In dieser Episode von HEALTHWISE spricht Nils Behrens mit Dr. Hadi Saleh über die Themen Gesundheit, Langlebigkeit und persönliche Transformation. Dr. Saleh teilt seine Erfahrungen und Erkenntnisse über die Bedeutung von Bewegung, gesunder Ernährung und der Rolle von Mikronährstoffen. Die Diskussion beleuchtet auch die Herausforderungen im Gesundheitswesen, insbesondere in Bezug auf Prävention und die Notwendigkeit, das Bewusstsein für Mikronährstoffe zu schärfen. Zudem wird die Bedeutung von Blutzuckerregulation und die positiven Effekte von Stressreizen auf den Körper thematisiert. In diesem Gespräch werden die gesundheitlichen Vorteile von Sauna und Eisbaden, die Bedeutung der Atmung, die Optimierung der Schlafqualität, die Rolle sozialer Beziehungen beim Altern und die Balance zwischen Körper und Geist behandelt. Nils Behrens teilt persönliche Erfahrungen und wissenschaftliche Erkenntnisse, die die Wichtigkeit dieser Themen unterstreichen. In diesem Gespräch diskutiert Nils Behrens die transformative Wirkung von Krafttraining auf die Gesundheit und das Wohlbefinden. Er betont die Bedeutung von Resilienz, regelmäßiger Bewegung und einer ausgewogenen Ernährung. Zudem wird der Einfluss von Genetik auf die Gesundheit thematisiert, wobei Behrens darauf hinweist, dass Lebensstil und Umweltfaktoren eine größere Rolle spielen. Abschließend gibt er Empfehlungen für eine gesunde Lebensweise und ermutigt die Zuhörer, frühzeitig mit Krafttraining zu beginnen. Takeaways Gesunde Gewohnheiten sind entscheidend für ein langes Leben. Bewegung kann in kleinen Schritten integriert werden. Prävention wird im Medizinstudium oft vernachlässigt. Mikronährstoffe sind für die Gesundheit unerlässlich. Blutzuckerregulation ist wichtig für die Gesundheit. Hormesis beschreibt die positiven Effekte von Stressreizen. Die Dosis macht das Gift in der Gesundheit. Selbstreflexion ist wichtig für persönliche Transformation. Extreme Hitze in der Sauna kann lebensverlängernd wirken. Regelmäßige Sauna-Besuche reduzieren die Sterblichkeit erheblich. Eisbaden fördert das Wohlbefinden und die Ausschüttung von Glückshormonen. Atmung hat einen direkten Einfluss auf Schmerzempfinden und Schlafqualität. Ein kühler, dunkler Schlafraum verbessert die Schlafqualität. Soziale Beziehungen sind entscheidend für ein gesundes Altern. Einsamkeit hat ähnliche negative Auswirkungen wie Rauchen. Hier geht es zum Buch: https://www.thalia.de/shop/home/artikeldetails/A1071495605 Mehr über Dr. Hadi Saleh: http://linkedin.com/in/dr-hadi-saleh Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de/newsletter

In dieser Folge von HEALTHWISE freuen wir uns sehr, die wunderbare Mimi Lawrence begrüßen zu dürfen!

Code NILSPOD10 ist noch bis 15.10.2024 gültig

In dieser Episode von Healthwise spricht Nils Behrens mit Prof. Dr. Sven Voelpel über die Grundlagen einer gesunden Ernährung und deren Einfluss auf das Altern. Sie diskutieren die Jungbrunnenformel, die sieben Parameter für ein gesundes Leben, und den Meta-Ernährungscode, der wissenschaftlich fundierte Ernährungskonzepte zusammenfasst. Zudem wird die Rolle von Fasten, Ketose und Bewegung für die Gesundheit beleuchtet, sowie die Herausforderungen der modernen Ernährung und praktische Tipps für eine gesunde Lebensweise. In diesem Gespräch geht es um die Bedeutung von Bewegung und Ernährung für die Gesundheit. Prof. Voelpel erklärt, wie eine bewusste Ernährung und regelmäßige Bewegung zu einem besseren Wohlbefinden führen können. Er betont die Wichtigkeit von Achtsamkeit beim Essen und gibt Tipps zur richtigen Atmung. Zudem wird die Rolle von Nahrungsergänzungsmitteln und deren richtige Anwendung thematisiert. Takeaways Die Ernährung hat einen direkten Einfluss auf den Alterungsprozess. Fasten und Ketose können helfen, den Blutzuckerspiegel konstant zu halten. Entzündungen im Körper sind ein Hauptfaktor für viele Krankheiten. Bewegung reduziert die Sterbewahrscheinlichkeit und verbessert die geistige Gesundheit. Die Qualität der Nahrungsmittel hat in den letzten Jahrzehnten abgenommen. Ballaststoffe sind entscheidend für eine gesunde Verdauung. Die richtige Kombination von Nährstoffen kann die Gesundheit erheblich verbessern. Stress hat negative Auswirkungen auf die Nährstoffaufnahme im Darm. Die Jungbrunnenformel umfasst sieben wichtige Lebensfaktoren. Eine gesunde Ernährung sollte individuell angepasst werden. Die richtige Versorgung ist ein wichtiger Faktor. Die nächste Bewegung ist die beste Bewegung. Mehr zu Prof. Dr. Sven Voelpel: https://alterstest.jungbrunnenapp.de/ https://amzn.to/47hpVZV http://jungbrunnen.live/ Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

In dieser Episode von *Healthwise* erwartet uns ein spannendes Gespräch mit Jennifer Knäble, einer der bekanntesten TV-Moderatorinnen Deutschlands, Unternehmerin, Buchautorin und Mutter von zwei kleinen Jungs. Gemeinsam mit Nils Behrens taucht sie tief in das Thema Gesundheit, Glück und Schönheit ein – und teilt dabei ihre persönlichen Erfahrungen und Routinen. Jennifer spricht offen über ihre Höhen und Tiefen, über den inneren Frieden, den sie erst im Laufe der Jahre gefunden hat, und darüber, wie wichtig es ist, sich selbst und das Leben zu akzeptieren. Besonders schön: Jennifer wird ab sofort als Co-Host im Podcast mitwirken und eigene Gäste begrüßen, um ihre Expertise zu Themen wie Frauengesundheit, Beauty und Lebensbalance einzubringen. Neben inspirierenden Einblicken in Jennifers Alltag gibt es praktische Tipps zur Ernährung, Bewegung und mentaler Gesundheit. Von gesunden Sonntagsritualen über Wandpilates bis hin zur Bedeutung von Eiseninfusionen – diese Folge steckt voller Aha-Momente. Ganz nach dem Motto: Glückliche Menschen sind die schönsten Menschen. Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

In dieser Episode von Healthwise tauchen wir tief in die Welt des Ayurveda ein, einer Jahrtausende alten Gesundheitslehre, die heute aktueller denn je ist. Gemeinsam mit der erfahrenen Ayurveda-Expertin Suyogi Gessner erkunden wir, wie diese traditionelle indische Heilkunst in unserem modernen Alltag angewendet werden kann, um Körper, Geist und Seele in Einklang zu bringen. Erfahren Sie, warum Ayurveda als die erste Longevity-Medizin gilt und wie Sie durch individuelle Diagnostik, wie der Pulsdiagnose, Ihre persönliche Konstitution bestimmen können. Suyogi Gessner teilt wertvolle Tipps, wie Sie einfache ayurvedische Routinen in Ihr Leben integrieren, um langfristig gesund und ausgeglichen zu bleiben. Ob Sie sich für ganzheitliche Gesundheit interessieren, mehr Energie und Balance in Ihrem Leben suchen oder einfach neugierig auf Ayurveda sind – diese Episode bietet wertvolle Einsichten und praktische Ratschläge. Mehr zu Suyogi Gessner: https://www.ashish-transformation.de/ Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

In der neuesten Folge von Healthwise widmen wir uns einem Thema, das Millionen von Menschen weltweit betrifft: Arthrose. Diese degenerative Gelenkerkrankung ist eine der Hauptursachen für Gelenkschmerzen und eingeschränkte Beweglichkeit und betrifft allein in Deutschland etwa fünf Millionen Menschen. Doch es gibt Hoffnung! Zu Gast bei Nils Behrens ist Dr. Wolfgang Feil, Ernährungswissenschaftler, Biologe und Co-Autor des Buches "Arthrose - Endlich heilen". Dr. Feil teilt mit uns seine revolutionären Ansätze zur Knorpelregeneration und ganzheitlichen Heilung, die er gemeinsam mit seinem Co-Autor Tobias Homburg entwickelt hat. In einem ausführlichen Gespräch beleuchtet er, wie eine entzündungssenkende Ernährung, gezielte körperliche Aktivität, psychische Stärke und die richtigen Nährstoffe den Verlauf der Arthrose positiv beeinflussen können. Erfahren Sie, welche Lebensmittel vermieden werden sollten, welche Übungen besonders effektiv sind und wie Stressabbau zur Linderung der Symptome beitragen kann. Dr. Feil berichtet außerdem von inspirierenden Erfolgsgeschichten und gibt praktische Tipps, wie Betroffene ihre Lebensqualität nachhaltig verbessern können. Eine spannende und informative Folge, die Hoffnung macht und konkrete Handlungsempfehlungen für ein schmerzfreies Leben mit Arthrose bietet. Jetzt reinhören und mehr darüber erfahren, wie Sie aktiv gegen Arthrose vorgehen können! Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

In dieser Folge von HEALTHWISE spricht Host Nils Behrens mit dem renommierten Ernährungsexperten Jason Raffington über die vielfältigen Darreichungsformen von Nahrungsergänzungsmitteln und deren Vor- und Nachteile. Gemeinsam tauchen sie tief in die Welt der Kapseln, Pulver, liposomalen NEMs und Nahrungsgummis ein. Sie erklären, warum Kapseln häufig die bevorzugte Wahl sind, welche Vorteile Pulver bieten und warum liposomale Nahrungsergänzungsmittel eine besondere Rolle spielen können. Jason Raffington teilt wertvolle Tipps zur richtigen Dosierung und Lagerung von Supplementen, um deren Wirksamkeit zu maximieren. Im Q&A-Teil der Episode beantwortet Jason wichtige Community-Fragen, wie z.B.: Welche Supplemente lassen sich gut kombinieren und welche sollte man besser getrennt einnehmen? Welche Bedeutung hat der Einnahmezeitpunkt und wie beeinflusst er die Wirkung? Und was sollten Veganerinnen in der Peri-Menopause bei ihrer Supplementierung besonders beachten? Diese Episode bietet praxisnahe Ratschläge und fundierte Informationen, die Ihnen helfen, Ihre Supplementierungsstrategie zu verfeinern und bewusstere Entscheidungen für Ihre Gesundheit zu treffen. Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

In der aktuellen Folge von Healthwise spricht unser Host Nils Behrens mit Monica Meier-Ivancan über die richtige Ernährung für Frauen ab 40. Die bekannte Moderatorin und Autorin teilt ihre Erkenntnisse zu den Auswirkungen hormoneller Veränderungen, gibt Tipps gegen einen langsameren Stoffwechsel und erläutert die Vorteile einer ballaststoff- und proteinreichen Ernährung. Highlights der Folge: - Hormonelle Veränderungen: Auswirkungen auf das Wohlbefinden - Stoffwechsel & Figur: Praktische Tipps zur Anpassung - Ernährungsanpassungen: Ballaststoffe und pflanzliche Proteine - Mineralstoffe: Wichtige Nährstoffe für Frauen ab 40 - Krafttraining: Integration in den Alltag Monica bietet wertvolle Ratschläge und Erfolgsgeschichten, die motivieren, Ernährung und Lebensstil zu optimieren. Freuen Sie sich auf spannende Einblicke in ihr neues Buchprojekt! Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

During her first labor, Emily experienced a hyperactive uterus where she had constant squeezing with no breaks and minimal dilation. She was at a birth center but after exhausting all coping options decided to transfer to the hospital. After receiving an epidural and Pitocin, then detecting meconium, Emily was ready to consent to a Cesarean. Emily's second birth was a planned Cesarean, then her third and fourth births were both VBACs. Emily describes how even though her provider was the same for both vaginal deliveries, her experiences were so different. With her third, Emily had a beautiful pushing stage and easy recovery. However, pushing with her fourth felt rushed and she experienced a fourth-degree tear. Meagan and Emily share the importance of making your preferences known in every aspect of labor and delivery so your support team can speak up when you are not able to. Needed WebsiteHow to VBAC: The Ultimate Prep Course for ParentsFull Transcript under Episode Details Meagan: Hello, Women of Strength. We have a 2VBA2C story for you today. We were just talking about it before we started recording all of the acronyms. I was like, “Oh, you're a VBAC after two C-sections story.” And your baby is 8– wait, did I see that right? 8 months? Emily: He's 9 months now. Meagan: 9 months. Emily: He's almost a year. 8 months, 9 months, 10 months, somewhere around there. Meagan: Still very little, still very fresh so I'm excited for you to share his story and your other babies' stories. We have Emily by the way. This is Emily. Hello, Emily. Emily: Hi. Meagan: Remind me. Where are you located? Emily: I'm in Texas. Meagan: Okay, you're in Texas. Awesome. Okay you guys, we're going to share her stories. We do have a Review of the Week so I want to hurry and get into that and then we'll jump into Emily's stories. This Review is from Rachel and it says, “Thanks for giving me the confidence to have a VBAC. I am glad I found this amazing podcast when I was newly pregnant with baby number two. After a long, traumatic experience that ended in a C-section, I was cautiously hopeful that I would have a VBAC. Using information that I learned from hearing other people's stories on The VBAC Link, I felt confident and prepared for the birth of my son. On October 9, 2020” so that was four years ago, “I had a beautifully redemptive VBAC and welcomed our boy into the world. Thank you so much for helping me achieve my dream.” Women of Strength, that review is for you. You and your stories and your participation in the community and on Instagram and all the places is seriously what builds this community up and helps these other Women of Strength find the courage just like she said and find the education.I'm so excited for you, Rachel. Congrats and as always, if you have time to leave a review, please do so. It helps other Women of Strength find stories. Meagan: Okay, Ms. Emily. Let's get into this. So you have four babies now. Emily: Yes. My oldest is about to be 7 and my youngest is 8 months or so. Meagan: Okay, so you were having your first C-section as I was pregnant with my VBA2C baby. Emily: Yeah, it was 2017. Meagan: When you had him? Emily: When I had her. I had three girls and then my youngest is a boy. Meagan: Yes. My VBA2C was in 2016 so just right before, yeah. Awesome. Okay, well I'm going to turn the time over to you. Emily: Sure. So my first pregnancy, I actually found out I was pregnant on my honeymoon when we were in Mexico. Meagan: Oh my gosh. Emily: Yeah. I was stressed out and working out a bunch and all of this planning the wedding. I expected my period to come while we were there so I'm like, “Oh, it's going to be the worst. I have all of these white clothes and I'm going to be on the beach and I'm going to have my period.” It just didn't come so it was right at the start of our honeymoon. I was like, “Let's take a test. I don't want to be drinking margaritas for the rest of the week,” then of course, I was. We came back from the honeymoon with another big announcement. I feel like a lot of people's stories is that you didn't know any better and you just showed up at the hospital and you did what the doctor said. I was the exact opposite at that point. I was reading all of the things. I read the Ina May book. I had a midwife at a birth center and I was going to the chiropractor constantly. I was doing all of the things to be ready to give birth at the birth center without medication and all of that. That's just not how it ended up. I think I was around 36 weeks and she was breech. I was going to the chiropractor all of the time trying to get her to turn. I was doing Spinning Babies. I was doing acupuncture. I was going upside down all of the time. I was finding swimming pools to do handstands and all of the things. I did moxibustion where you smoke–Meagan: Uh-huh, on your Bladder 6. Emily: She was still breech so my midwife set me up with the breech guy. People come to him from all over to do breech vaginal deliveries so I started seeing him. This was when we were living in Houston so I started seeing him and we did all of the things to try and get her to turn and ended up having a version. I went in. I had an epidural. They manually turned her and then afterward, they were monitoring me in the room and the nurses were like, “Okay, well do you want to be induced now?” I was like, “Nope. I've got a plan. I'm going home.” So I left the hospital after that. She stayed head down and then I went to 42 weeks and at about 42 weeks, I went into labor but my labor was weird. I was getting contractions but there was no break between them. It was just constant, squeezing pressure. I was texting my midwife asking, “I don't know what to do. I can't time them. There is no in-between.” It was mostly my back and after, I think it was 3 hours and I was like, “I can't do this. This is too weird.” I didn't have any guidance for what to do if you're not able to– they weren't broken up at all. Meagan: Were you dehydrated at all? Emily: No, I don't think so. I'm not sure. We finally went into the birthing center and it stayed that way for a really long time. We were there throughout the night. I was on a birthing ball and my husband was just elbow into my back for hours. I couldn't sleep because it was just constant pain. I tried the Rebozo scarf. We did all kinds of things while I was there. I will say though, I should have had a doula because my midwife kind of just left the room and was gone. She was somewhere in the center probably sleeping. I don't know. She would come in every once in a while and we were really just left to our own devices in there. We had done I think it was a six-week class. We went in every week trying to prepare. Yeah, we were just in this room together in the middle of the night really tired and in a lot of pain not knowing what to do to get this going. At one point, I was on an IV. She had given me all of the pain stuff that they can give you. At one point, she was like, “I've done all of my–” I wish I could remember. Meagan: I've exhausted all my tools type thing. Emily: Yeah, I've given you as many doses as I can in a time period. We did the catheter. That came out at some point. I think it was Monday when I went in there and then Wednesday when I ended up leaving there. At one point, she was checking to see. She was looking at my cervix and my water broke. There was a bunch of meconium and it was green crazy. She just looked at me and was like, “I think it's probably time for you to go.” I got back in the car in rush-hour traffic in Houston and headed to the hospital. There was a nurse in the back seat with me holding my IV bag. My husband drove us there. She had called the doctor who did my version so I had already met him and known him and known that he was pretty progressive as well doing breech vaginal deliveries and I know he did breech twin deliveries. He was a very cool guy so I felt good about that. We went. He was like, “All right. Let's do an epidural. You can sleep. You can relax and all these things.” That's what we did. I think I had the epidural for 8 hours and I was at 6 centimeters. They were like, “Okay, what about Pitocin?” I feel like they did give me a lot of time and I hate the saying “give me” but they gave me a lot of time and by the end of it, I was exhausted. I was done and ready to get her out. I only made it to 6 centimeters after all of that. It was 3 days of labor. By that time, just get her out of there. She was almost 10 pounds. She was big. Yeah. The C-section, that all went fine. I found recovery to be especially hard. My body was already so tired. Meagan: Exhausted. Emily: Exhausted. I wasn't prepared for it. I didn't expect it to be as painful as it was, but yeah. I know some people kind of just pop right up after and are moving around. That was not my experience. That was my first. I feel like I had 10 experiences in one. I did the midwife birth center thing. They tried to get my labor going with an epidural. I had already been there for an epidural once so by the time I was getting the second one, it was whatever, and then the C-section also all in that one pregnancy. Yeah. I feel like it was three births in one.But yeah, then we got pregnant with my second. I talked to my midwife again. She was like, “I don't do VBACs,” so the first person I called was the guy who did my C-section and my version. I said, “I want to do a VBAC.” He was like, “All right.” He was very cool about it and awesome. It was another really easy pregnancy. I got to the end. I was 41 weeks. Meagan: So you carry longer. Emily: Yes. I was 41 weeks with her and I went in for an appointment and they did a sonogram and I was like, “Please can you check my cervix? I just have to know where I'm at.” Yeah, I hadn't dilated at all and he was like, “Well, your sonogram's estimating that she's going to be 10 pounds also.” My mom had been in town at that point. They were trying to be there for the birth and helping me with my toddler and she had to leave the next day because my sister was being induced in Dallas. She had been staying with me for that whole last two weeks and it was like a now or never she's going to be gone. I'm already 41 weeks. I was also teaching and so every day, I was walking into work so pregnant. 1000 comments like, “You're still here? You're still pregnant?” It just felt like I was sick of it. Then hearing the 10 pounds, I was like, “All right. Let's just have a C-section I guess.” He left that up to me. I feel like he would have if I said. He wasn't even doing cervical checks at that point. It was me who asked for it. He left it up to me and he agreed when I said, “Okay. I guess we'll just do a C-section.” That one was different because it was scheduled. We went in the next morning. It was easy, breezy, and a little bit better of a recovery since I wasn't already so exhausted at that point. But yeah. I had a newborn and a toddler and a C-section again. It was rough. It kept opening because I was picking up my toddler. I went back to work I think when my second was six weeks old. Yeah. It was a lot. Those were my first two C-sections. Very different experiences for both of them with the same doctor. Then COVID happened and I finished the school year teaching online when COVID happened and my husband was working in oil and gas. We decided we were going to move to my parents' ranch. I finished the school year online from there and he was working with my dad. My dad does custom home building so that was something he wanted to get into. It was kind of the perfect segue out of there. Meagan: Mhmm. So where were your first two babies born? Emily: Houston. Meagan: In Houston. For people who are interested in breech, are you willing to share that provider's name? Emily: Yes. His name is Dr. Alfredo Gei. Meagan: Okay. Emily: Yeah. I mean, he was great. I don't know if he's still working or not down there, but he was awesome. He was a very, very cool guy. He was very calm, very respectful, friendly, and all of the things. Meagan: Yeah. Yes, good. Emily: Yeah. We moved up to my parents' ranch in Glen Rose, Texas. I finished the school year online. I decided I would stay home with my two kids. I think by the end of that summer, we were ready to have our third. It was perfect timing. I was staying home. We had my parents there. My husband had an easier work obligation working with my dad and all of that so I got pregnant with my third. That pregnancy was wild. We had a lot going on. I guess it was my first experience having a pregnancy that didn't go super smoothly and whatever test and all of the normal things you do like blood testing if you choose to do that. Everything came back weird so I'd have to go in and retest. I think at one point in the beginning, they thought she might have Down Syndrome so it was like, “Well, you can do the amnio to find out or you can wait until that anatomy scan.” I spent that time just waiting until 20 weeks to find out if she had Down Syndrome or not. I tried to do the gender test, one of those home ones. My first two were a surprise and with her, I just wanted to know. I needed something. I wanted to know what was going on in there. We did one of those gender tests and it came back inconclusive. Whatever could go wrong was going wrong with the pregnancy. I had found an OB/GYN who was VBAC-friendly who worked with a group of midwives so it was him and a bunch of midwives. I started seeing him and them because I thought– oh, I didn't even mention. When I had my second baby, they predicted her to be 10 pounds. She was 7 pounds. It made me so mad. It made me so mad. Meagan: Okay, so now I have a question for you because we talk about third-trimester ultrasounds. At 41 weeks, that is normal because they do non-stress tests and all of those things. Would you have chosen a different situation or would the scenario be the same because of your mom and convenience and all of that? Emily: That's a good question. I would like to say that I would have at least given myself a couple more days at that point, just a couple more days to see maybe. I always think, What if I had gone into labor in that next couple of days instead of the C-section? Would she have come out easier being 7 pounds and not 10 pounds? Of course, I thought, Maybe it's my pelvis. Big baby, small pelvis, and all of these things. I don't know. It's hard to say. I was really ready to have her. Meagan: Absolutely and you were given an opportunity. That goes to speak where you are in your pregnancy. That's a vulnerable state. That's a very vulnerable state. But you had her and it was an okay C-section and your mom was there and all sorts of things. Emily: Yeah. She came out and then they brought me back to the room and my mom was there. She got to meet the baby then drove all the way back up to Dallas and my sister had hers. They are a day apart. Meagan: Aww, that is so fun. Emily: Anyway, with my third, I was seeing him and I had some weird blood testing results and weird stuff happening at the beginning. It was the end of COVID sort of so COVID started around spring break. I got pregnant around that summer and by the next spring, it had been quite a while but hospitals and stuff still had all of those weird rules in place about people being in the room and all of the things. It was the tail end of that. My husband got to come in for the anatomy scan. He was there with me in the room when she did all of the scanning and everything and then he had to leave when the doctor came in. He went and waited outside in the car and the doctor came in and my first question obviously was, “Did you see any Down Syndrome markers?” They said, “No.” They didn't see that, but her head circumference and her cerebellum were measuring in the first percentile. The normal range is 1-100 and she was right there on the cusp of being abnormally small. He dropped that bomb on me while I was in there by myself. He waited until my husband had left. He told me that I was going to need to go and see a maternal-fetal medicine specialist and then I could come back after that. I left that appointment just in shambles not knowing what was going on or what to expect or what that meant and then I had to wait for an appointment to see a maternal-fetal medicine specialist. At that point, I just threw the whole VBAC idea out the window. It was all about what was going on with the baby and keeping the baby healthy and all of those things. My mom is a NICU nurse so I was like, “Well, I'm going to give birth at the hospital that she works with because if my baby goes into the NICU, I want her to be there, and all of these women that I had known her working with for 30 years.” I went to see a maternal-fetal medicine specialist. I switched providers and hospitals and I went to where my mom was working. I went in and they measured her cerebellum for the rest of my pregnancy. It was every other week or so I would go in and they measured. She stayed on that very tail end the entire time. I want to say that she might have reached the 6th percentile by the end in growth so it was still pretty precarious not really knowing what the deal was there. But by all accounts, she was healthy. They weren't giving me any kind of diagnosis or suspicions about anything. She kept falling in the normal range which meant they weren't going to do any further testing. They could have done an MRI or something on my stomach at one point but they didn't do any of that. I think around 34 weeks, I had an appointment and I was just like, “You know, if we're good to have a VBAC, I still want to do that.” I just looked at my provider and was like, “This was my plan. I don't see why it still can't be my plan. I've got two toddlers at home. I really can't have another surgery. I don't want to do that.” She was like, “Okay. Awesome.” I was expecting a fight. Meagan: You're like, you do. You really, really do. You expect this, “No” or “But, well–”. Those are the things that you automatically assume so when you have a provider who's like, “Okay, cool,” you're like, wait what? It throws you off. Emily: Yeah. I left there with a skip in my step. Meagan: I bet you did. Emily: Right after that, I contacted a friend of mine who is a doula and I started working with her. She shared your podcast with me so I was listening, listening, listening to as many episodes as I could in those couple of weeks and it was very helpful. I'm not a confrontational person or even a person who previously was good at advocating so I was mostly listening. I already knew what the hospital situation looked like. I already knew what a C-section looked like so I was really listening for how do these conversations happen with doctors and what does that look like when you're advocating for yourself? What are the words that I need to use? I listened for a lot of those kinds of examples of this is what I can say if she says this. This is what I can come back with or suggest if this happens. So that was very helpful for me to just go in and can we do a Foley? Can we do a Cook's? Meagan: To feel prepared to have that conversation. Emily: Yeah. I know at one point, they wanted to schedule an induction and I said, “Well, what if I just don't come?” She was like, “Well, we can't drive to your house and bring you,” kind of response. “What if I don't want to do Pitocin and all of this? Can you do a Foley or a Cook's?” I really came into those appointments with more of a two-sided conversation and not just “We're going to do this. We're going to do this. We're going to do this.” I remember I got there at my 36-week appointment and my nurse was like, “Okay, go get undressed.” I didn't get undressed. I just sat there with all my clothes. She came back in and I was like, “I don't want that. I don't want my cervix checked.” Meagan: Good job. Emily: Yeah, she didn't know what to do with that. She was like, “I think she's going to want to look.” I was like, “Well, why?” Meagan: I don't want it. Emily: “I don't want to know. It's going to get me in my head. What's going to change if I'm 36 weeks?” Obviously, that was the norm there to start doing that at that point. What happens if I'm 1 centimeter? What happens if I'm 3? I'm still going to go home. I remember that was the first time I did something out of the norm there. I didn't even say the whole doula thing since it was the end of COVID. They were still working out who was allowed in so I asked for a doula and they didn't know if they could even have them so we were asking the hospital for hospital policies and calling up there asking all kinds of questions. By the time we did show up, everybody there was like, “She's here. She's here.” My mom worked there too so it felt a little bit like maybe everyone else was walking on eggshells with me because– Meagan: Because of your mom too. Emily: Well, my mom too. She was working that day so I probably couldn't have had her if she had come in as an extra person with us, but she was working and so she just showed up in our room in her scrubs and everything. I went into labor. Meagan: What gestation on this one?Emily: I was 37 weeks. Meagan: Whoa! So way earlier. Emily: Yes, way earlier. It was Easter. I started having contractions during the whole Easter thing. I'm hiding eggs struggling around the yard and I went to bed that night thinking, This feels like it's it. They were not painful but they were stronger than the regular Braxton Hicks so I went to bed and I think at 3:00 or so in the morning, they started waking me up. I tried to keep sleeping until 6:00 in the morning. I woke my husband up and was like, “You've got to figure out getting the kids to school and stuff. We're going to be going into the hospital.” It was about an hour drive. So I got in the bath. My doula told me to get in the bath and she gave me some different positions and stuff to do so I did all of that and that sped things along a whole lot. I did some curb walking and then yeah, I showed up at the hospital ready to have her and I want to say I was in labor there for three or four hours. I asked to speak to the– is it the anesthesiologist who does the epidurals and stuff? Meagan: Yep. Emily: I told her that I wanted a walking epidural. A lot of people don't know that there is a range. You can have it on full blast or you can have just a little bit. She gave me a very light epidural. I was able to still move in the bed and get in different positions. They had the bar over the bed at one point. They wanted to do an internal monitor at some point because my heartbeat and the baby's heartbeat, they could not figure out where to put the strap. I declined that. The nurse really just had to stay in there with it pressed to my stomach for hours. Yeah, that's what we did. I moved around. There was a peanut ball at some point and then yeah. They checked my cervix and my water broke. I don't know if that was on purpose or not, but I then had another water break at a cervical check and things went pretty quickly after that. I think I pushed through three contractions. Right before I started pushing, my OB came in and said she was leaving and that another doctor would be coming in. I was like, “Does he know? Is he cool?” I was so confused. But yeah, he came in and he was great. He asked if I wanted a mirror. I know that he was using oil and he had a hot compress and whatever. Meagan: That's awesome. Emily: He let me pull her out so I reached down and I grabbed her. It was all very cool. We were blasting Enya's Sail Away. It was a whole vibe. Meagan: I love that. Oh my gosh, I can just picture it all. Emily: It was very easy. Hardest pregnancy, easiest labor and birth. Yeah, she came out. I would say she slid out, but pushing wasn't hard. I could see what was happening. I don't know. I felt very comfortable. Meagan: Good. Emily: I felt ready. Meagan: Good. At the end, was anything going on with her? Emily: Yes. That's another whole long story. She didn't pass her newborn hearing screening so when they do the hearing test, it's a couple of days after you have the baby. She didn't pass and they thought, Oh, she might have fluid in her ears and this and that. You'll have to go back and do it again in a week or so. We went back and did it again and she didn't pass again. We had to go to the Children's Hospital and they did another type of hearing test and we found out that she was deaf. Yeah, we went down the whole hearing aid route and that. Healthwise besides her hearing, she was having a really hard time holding her head up. I think we started having a PT come when she was 4 weeks because her head was just flopping all over. I guess she was diagnosed with a gross motor delay and so we did PT until she started walking at 2.5. We had the option of doing genetic testing and all of that to find out the reason for the hearing loss and we just kind of thought, What's it going to change? She's still not going to be hearing after all of these tests so whatever. We will just deal with what we've got going on right now. She got hearing aids at 4 months. We were going in and they would do all kinds of tests and stuff. She still wasn't responding to any sound so they wanted to do cochlear implants and in order to do that, you have to have an MRI. They look at everything structurally to make sure you are a good candidate for cochlear implants. They look at the nerve and the ear canal and all of those things. They came back and they said, “She can get them. She's a good candidate for that, but here's what we saw with her brain on the MRI.” She had white matter abnormalities which are just when they go in and they look, if you have all of these white spots, they indicate inactivity so she had a bunch of that that they couldn't explain and she had a cyst somewhere in there on some groove. I have forgotten all of the lingo at this point. They wanted to find out what the cause of all of those things were. They also didn't want to give her cochlear implants if they thought that these areas were going to grow so then we started doing all of the genetic and DNA testing. They wanted us to wait a year to do her next MRI and the cochlear implants to make sure in that year time period they didn't grow at all. We were just like, “We can't do that. One, we can't wait a year to find out if our child has this thing that's taking over her brain and two, it's a critical time for learning language and speech and all of those things.” We settled with 6 months so we waited another 6 months. We did another MRI. They checked. Nothing grew. She was still making growths and learned to crawl and all of those things. She just did everything about a year behind. Yeah, we did cochlear implants and we all learned sign language and that's how we communicate. Yeah, it's been 3 years now. She just started the deaf preschool last week. Meagan: Awesome. Emily: And now bringing it home with baby number four. Meagan: Baby number four who is 9 months old? Emily: Yes. He was a surprise. We had a lot going on with my third daughter. I've got Eloise who is 7, Violet who is 5, and Matilda who just turned 3. We thought, Maybe we'll have another. Let's see what's going on with her. Let's get her into kindergarten. Let's get her speaking and signing and all of these things. Then we had surprise baby number four. He ended up being a boy so that was fun. He was born in July of last year. Meagan: Okay. Emily: During all of that, our insurance had changed so I couldn't go back to the same OB/GYN and I went to another one at that same hospital. After I had my third, my hormones were just so wild and crazy and I had a lot of anxiety and obviously stress from all that was going on with her. I went in and I was like, “I just want to figure out what's going on with my hormones.” I remember the doctor asked me about my previous pregnancies and births and stuff. I told her, “I actually had a VBAC with Dr. So and so at this hospital.” She said, “Oh, if you want to do that again, you've got to go somewhere else because we don't do that here.” Meagan: But you're like, “But I did do it here.” Emily: I was like, “Don't worry about it because I don't want to have another one.” Of course, a few months after that, I ended up getting pregnant again so our insurance had changed yet again. If you have a baby who has special needs, you've got to get the insurance thing figured out all the time. We changed again. I was able to go back to the same doctor so when I was pregnant with him, I saw her and she was like, “I'm guessing you're going to want another VBAC.” I said, “You're right.” Same thing. I didn't let them check my cervix. I didn't have a late-term sonogram. I went into labor with him. I got induced. That's right. I got induced with him. Yeah, yeah. I was 41 weeks again. Meagan: Okay. Emily: I was so expecting another early one and then I got to 41 weeks and we started talking about inductions and stuff. I said, “If I come in and do this, I'm going to want to do Foley or something again.” So that's what we did. That put me into labor right away. I think I was 1 centimeter so they were able to put that in and it just went from there. I will say this about the fourth with the same provider. I specifically in my birth plan said, “No students.” I feel like I had already done all of that. I had already allowed all of them. I had paid my dues to society by letting them in. I had a student who did my epidural with my second. I was done. I was done with that. I didn't want a bunch of people in the room. When it was time to put in the Foley, she wasn't available so they were like, “Do you mind if a resident does it?” I'm like, “That's fine.” The question was raised about breaking my water. I think I was over 6 centimeters at that point when they were asking about breaking my water and I was like, “Eh.” I talked to my doula. She was there again. I talked to my doula about it and we decided that was okay to get things moving along. They said, “Oh, well she's not available still. Can a resident come in and do that?” I was like, “Okay.” Then it was time to push and deliver and a whole team of people came in. I was in the thick of it. I had another really low-dose epidural so I was still feeling a lot. I also thing one thing about the low-dose epidural managing pain and staying on top of pain is a real thing and you can reach a certain point where there's not much you can do about it where you are too far. That's where I got with that. Even though I had the epidural, I was too far along at that point for it to do much. I was like, “Turn it up. Turn it up.” It wasn't making any difference so just know that's something that does happen. When it was time to push, my doctor on her wheelie stool just scooted out of the way and someone else showed up. Meagan: What? Again? Emily: From the background and it was like, “Push, push, push!” The vibes were very different. I'm not sure why that happened because as far as I'm concerned, nothing was happening with me medically and nothing was happening with him medically to necessitate me to push vigorously. I had not been pushing for hours. I got him out in under 30 minutes. It felt like there was this need for me to get him out of there and get him out quickly. I'm not sure why that happened. So I guess it was a resident who was down there. There was no oil this time. There was no hot compress this time. There was more pulling during the pushing part and I ended up tearing fourth degree all the way. It was awful. Same provider, different experience. She's retired now. I wouldn't go as far to say that I'd recommend her to other people having a VBAC. I think she was more– what's the word? Not VBAC-friendly. Meagan: Tolerant. Emily: Tolerant. I think she didn't think I was going to get there so she said yes thinking that's not how it was going to go and we'd never get to that point where I was in labor there ready to push. That's what happened both times so it was thrust upon her also. She's not a bad doctor or anything. That's my one takeaway from that one. You're pushing and there's a lot of people in the room and there's a lot going on and you're very much focused. I wish that I or someone else in the room had said, “Oh wait, what's happening down there? Why is this person coming in? Why are we doing this so quickly? What's this need to rush?” Yeah. That's my takeaway from that one. At the end of the day, I had an easy pregnancy and an easy delivery. I did have another vaginal, but it also came with some bad as well. It was a bad recovery for me for sure. Meagan: You know, I think that's something to note. Like you said, you got your vaginal birth and everything, but not every vaginal birth always ends with an easy recovery or an easy experience or even a positive experience so it does help to have that support team but here you go. Still even then at the last second, you got switched out on like you did last time too. That's weird. I'm like, was she not confident in delivering babies or what? That's interesting. Emily: I don't know. I'm not sure. Of course, afterward, I'm like, If she had stayed sitting there, would I have torn as much? Meagan: Exactly, yeah. Emily: If I was pressured to go so quickly, would I have torn as much? I left that one feeling, What just happened? I talked to my doula afterward about it and she was like, “You know, I wish I had said something,” but unless we had talked about it before, for her to stop a doctor in the middle of what they are doing without me having already told her, “Hey, I don't want this,” it's weird. Meagan: It's a really tricky situation. As a doula, I will say it's very tricky when you're like, I don't like what I'm seeing, but she's not saying anything and didn't say anything to me before this. I would assume she doesn't like this, but at the same time, yeah. Like you said, it's tricky. You don't want to step on people's toes. You don't want to change the atmosphere. It doesn't sound like the atmosphere was exactly peaceful either, but yeah. Gosh. That's hard. Emily: Yeah. It was another unexpected thing. I hadn't prepared for that scenario. I had it in my birth plan that I didn't want students, but then I had said yes to them for these things, so I can see how we got there, but yeah. For those wondering, I pushed him out to Shania Twain's Man I Feel Like a Woman. There were some good vibes in there. Meagan: I'm loving all of your music choices. That is amazing. Oh my gosh. Well, I'm sorry that it was that type of an ending. I am happy for you that you were able to have both of your vaginal births. But it's such a good takeaway and a great note. Women of Strength, think about those things too even with pushing, what you are wanting. Talk about this to your team. “If nothing's wrong, if nothing is emergent, I need it to be this way,” because that is for sure tricky. I wanted to talk about way into the first birth. I wanted to give a couple of suggestions for people who are having a hyperactive uterus where the uterus is just too active. It's not releasing. Sometimes that can be a baby's position working through and trying to get into the right position and the uterus is trying to help but a lot of the time it can be due to things like dehydration or I know that sometimes if there's a UTI or an infection or something like that, that can cause a hyperactive uterus. Sometimes people just have hyperactive uteruses but with a uterus that is just not letting go like yours, something that a midwife a long time ago within my doula career suggested to a client of mine was called cramp bark. Cramp bark, yeah. It's a tincture and you can take it. It can try to help relax the uterus so if you are having really long prodromal labor or like Emily where her uterus just wouldn't give up and it was just constant– and you said it was in your back. Emily: I had that wrap-around experience. It was like, I'm in a whole lot of pain but it's right here in my back. It never eased up. No, and then I wasn't dilating at the same time after all of this time of being like that. I think it was definitely her positioning. She was sunny-side up by the time the C-section did happen. Meagan: That's what I was thinking. Were you dehydrated or was it a positional thing? A positional factor can do that. Sometimes the uterus needs to relax so we can work with position. I know you were working with position but your uterus wasn't giving up. Sometimes you can increase your hydration, but cramp bark and always, always, always ask your provider about it, but it was actually something that a midwife and I think Julie took it with one of her babies with her prodromal labor too and it helped her as well. I just wanted to bring back that note of if you're having that hyperactive uterus, there could be a few things like hydration, position, maybe it's an infection that is undetected or maybe you've just got a great uterus that likes to keep squeezing. Thank you so much for sharing all of your beautiful stories. I'm so happy for you and congratulations. Emily: Thank you for having me. ClosingWould you like to be a guest on the podcast? Tell us about your experience at thevbaclink.com/share. For more information on all things VBAC including online and in-person VBAC classes, The VBAC Link blog, and Meagan's bio, head over to thevbaclink.com. Congratulations on starting your journey of learning and discovery with The VBAC Link.Support this podcast at — https://redcircle.com/the-vbac-link/donationsAdvertising Inquiries: https://redcircle.com/brands

Welcome to our very first English episode of Healthwise! In this special edition, we delve into the fascinating world of sleep, focusing on the unique aspects of female sleep patterns and needs. Our guest, Laura Kanadel, a certified sleep counsellor and founder of The Sleep Institute in Copenhagen, shares her extensive knowledge and practical tips for achieving better sleep. Key Discussion Points: Introduction to Laura Kanadel: Laura's journey into the realm of sleep science, her inspiration behind founding The Sleep Institute, and her background in International Business & Politics. Importance of Sleep: The critical role sleep plays in our overall health, and the alarming health crisis caused by the lack of good quality sleep. Gender Differences in Sleep: Exploring how female sleep differs from male sleep, the impact of the female cycle and mental load on sleep, and why women generally need more sleep than men. Improving Women's Sleep: Practical micro habits to integrate into daily life, techniques and rituals for bedtime, optimizing the sleep environment, and the role of diet and exercise. Tips for Men: Brief insights into how men can improve their sleep and the differences in sleep strategies for men and women. Conclusion and Open Questions: Laura's additional tips, the role of supplements, recommended resources, common misconceptions, and her top personal tip for a restful night. Join us for an enlightening conversation with Laura Kanadel and discover how to enhance your sleep for better health and well-being. More about Laura Kanadel: https://www.thesleepinstitute.co/ More about Healtwise Podcast: https://www.sunday.de/podcast/ About Sunday Natural Sunday Natural was born out of a long-standing passion and research in the areas of health, healing and self-development. The lack of natural, high-quality products on the market was the original motivation for founding Sunday Natural in 2013. Since then, the Berlin-based premium nutrition brand has consistently pursued its guiding principle - to produce products that follow nature's example, are absolutely pure and free from any additives and are characterised by the highest possible quality. Today, Sunday Natural is one of the most renowned German quality manufacturers, with its own research and development department in Berlin. More at https://www.sunday.de

Er ist Mr. Longevity - wie ich ihn nenne. Sich selbst sieht Nils Behrens als Longevity Enthusiast mit jeder Menge Begeisterung an der Frage, wie es uns gelingt ein längeres, gesünderes Leben zu führen. Nach 15 Jahren als Chief Marketing Officer beim Lanserhof und über 250 Podcast-Episoden hat Nils einen umfassenden Überblick über Experten, Wissen und verrät mir in einem sehr sympathischen Gespräch, was seine ganz persönlichen Wege zu längerer Gesundheit sind. Wir haben in der Folge über den neuen Podcast von Nils gesprochen: HEALTHWISE - der Gesundheit- und Longevity-Kompass https://open.spotify.com/show/0qui7hxIqse7NAF6OOSIvW?si=5469f57470b2457b (https://open.spotify.com/show/0qui7hxIqse7NAF6OOSIvW?si=5469f57470b2457b) findet Ihr beispielsweise auf Spotify und Apple Podcast. Den Meditations-Podcast für Kinder und Erwachsene findet Ihr bei Kathi Claudelle https://open.spotify.com/show/7wBglag9syy3J5gHkRpKFh?si=670ea96756a34e6f (https://open.spotify.com/show/7wBglag9syy3J5gHkRpKFh?si=670ea96756a34e6f) Eine absolute Herzensempfehlung um Eure Kinder und auch Euch sanft und entspannt in den Schlaf zu begleiten.

In dieser spannenden Episode von HEALTHWISE begrüßt Nils Behrens den Bestseller-Autor Bas Kast (u.a. Der Ernährungskompass, Der Kompass für die Seele). Gemeinsam tauchen sie tief in die Welt der Nahrungsergänzungsmittel ein und diskutieren die aktuelle Studienlage zu verschiedenen beliebten Supplements wie Taurin, D-Mannose und Magnesium. Bas Kast, bekannt für seine fundierte Recherche und verständliche Darstellung komplexer wissenschaftlicher Themen, teilt seine Erkenntnisse und persönliche Erfahrungen. Welche wissenschaftlichen Belege gibt es für die Wirksamkeit dieser Supplements? Wie können sie optimal in den Alltag integriert werden? Und welche potenziellen Risiken sollten beachtet werden? Diese Folge bietet eine Fülle an Informationen und praktischen Tipps für alle, die ihre Gesundheit durch gezielte Supplementierung verbessern möchten. Tauchen Sie ein in die Welt der Mikronährstoffe und erfahren Sie, wie Sie Ihre Vitalität und Wohlbefinden auf das nächste Level heben können. **Highlights der Episode:** - Die wissenschaftliche Basis von Taurin: Vorteile und Anwendungsgebiete - D-Mannose: Ein natürliches Mittel gegen Blasenentzündungen? - Magnesium: Der Alleskönner unter den Mineralstoffen - Praktische Tipps zur richtigen Einnahme und Dosierung - Persönliche Erfahrungen und Empfehlungen von Bas Kast Verpassen Sie nicht diese aufschlussreiche Episode und holen Sie sich wertvolle Informationen direkt von den Experten! Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

In dieser Folge von HEALTHWISE begrüßen wir Guido Axmann, einen renommierten Experten für emotionale Gesundheit und Mindset-Optimierung. Wir diskutieren, wie ein Longevity Mindset sowohl mentale als auch physische Resilienz stärkt und ein langes, erfülltes Leben fördert. Guido teilt praxisnahe Ansätze zur Förderung emotionaler Gesundheit und gibt wertvolle Tipps für ein nachhaltiges, positives Mindset. Begleiten Sie uns auf einer inspirierenden Reise zu einem gesünderen und erfüllteren Leben. Mehr zu Guido Axmann unter: www.art-of-longevity.com Mehr zur Folge unter www.sunday.de/podcast Über Sunday Natural Sunday Natural entstand aus einer langjährigen Leidenschaft und Forschung in den Bereichen Gesundheit, Heilung und Selbstentfaltung. Der Mangel an natürlichen, qualitativ hochwertigen Produkten auf dem Markt war die ursprüngliche Motivation für die Gründung von Sunday Natural im Jahr 2013. Seitdem verfolgt die Berliner Premium Nutrition Brand konsequent ihr Leitmotiv - Produkte herzustellen, die den Vorbildern der Natur folgen, absolut rein und frei von jeglichen Zusatzstoffen sind und sich mit der höchstmöglichen Qualität auszeichnen. Sunday Natural ist heute einer der renommiertesten deutschen Qualitätshersteller, mit eigener Forschungs- und Entwicklungsabteilung in Berlin. Mehr unter https://www.sunday.de

Melissa Rodger's then 9 year old daughter Chloe  had a lingering cold in July of 2022 and was told by a doctor that her cold was just a product of "back to back" viruses. Not too long after that Chloe was dehydrated and this time she was sent to a hospital emergency room where she was quickly diagnosed with Acute Myeloid Leukemia. Chloe had to undergo 2 Bone Marrow transplants with first, Melissa, and then her father Luke being her donors. Today Chloe is back in school, doing very well, and hopes to graduate from 6th grade when the academic year ends in December. Melissa will also talk about her own hard fought battles with Anxiety on today's podcast. 

How do you plan for a child who has a disability? Overcome the initial fear and concern for the unknown and focus on the positive blessing they are to your family. Learn to live a fuller and richer life by turning lemons into lemonade. In this episode of the Finance for Physicians Podcast, Daniel Wrenne talks to Laura Yost, who is married to an internal medicine physician. They have four children. The youngest, Scarlett, has Down's Syndrome. Topics Discussed: • Lemonade Stand: Where teamwork and kind people give back to the community • Blessing or cross to bear? Biggest challenge is lack of support, misconceptions • Step in the right direction? Only willing to go where Scarlett's welcomed, wanted • Before and After: Reality of what it means to have a child with Down syndrome • Guilty: Parents blame themselves for allowing their child to have Down syndrome • Healthwise: 50% of babies with Down syndrome have a heart defect, not Scarlett • Learn to Exist: What do I do and how do I do it to help my child live their best life • The Lucky Few: Scarlett is a gift, treat her that way and not as a burden • Growth Mindset: No pressure to be perfect; learn to do your best, make progress • Money doesn't buy happiness, but makes life better and easier up to a point • Inclusion: Best education for kids with disabilities and their same-age peers LINKS: www.WrenneFinancial.com

Healthwise, what could be more important to protect than our brains? My guest, Kim Bright, is a nutrition expert with 45 years' amazing experience and has counseled thousands of people. She is the owner and founder of Brightcore Nutrition. Today we talk about a terrific new brain health product, Clarity+. (I am very impress with the ingredients.) The special offer for listeners is Buy 2 bottles of Clarity Plus and Get 2 FREE. 60-day 100% money back guarantee. Call (888) 958-5331. For information on Brightcore products, visit the website, but the terrific special is only on phone orders. We discussed these: Alzheimer's Report Study on Ashwagandha for cognitive function Review study: Effects of omega 3 on brain functions CNBC story about a Harvard nutritionist and the vitamin to keep the brain sharp We mentioned that DMAE is in the product but not that it is used for longevity, healthy aging, brain health and improving the necessary acetylcholine levels in the brain.  

International meditation teacher, Prema Gaia, shares her practical and powerful wisdom on how sex and spirituality can be woven together. She walks Mia through her Sacred Sexuality Ritual step by step, creating for us a road map for more connected intimacy. Brought to you by La Vette - an intentional dating platform for self-aware singles. Apply now and try your first month free: https://portal.lavette.love/ About Prema: Prema Gaia is a transformational mentor for trauma-sensitive leaders and soul-led entrepreneurs. She is passionate about supporting people on the journey of stepping into their greater purpose, so that they can contribute their unique gifts, wisdom & talents in service to our awakening global collective in a fulfilling and impactful way. Over the past 20 years Prema has traveled the world collecting tools, knowledge and best practices from a wide variety of modalities and wisdom traditions to support a new wave of trauma-sensitive leaders in being part of the solution during this planetary paradigm shift. Her work has been featured in many international publications and popular wellness platforms including Saged App, Insight Timer, Spirituality & Health, Sage Woman, Conscious Dancer, HealthWise and South Africa's Odyssey Magazine. To connect with Prema, please visit: www.premagaia.com Check out Prema's Sacred Sexuality Codes here. To receive several of Prema's super-inspiring guided meditations, please connect with Prema here: www.premagaia.com/freegifts

How do you plan for a child who has a disability? Overcome the initial fear and concern for the unknown and focus on the positive blessing they are to your family. Learn to live a fuller and richer life by turning lemons into lemonade. In this episode of the Finance for Physicians Podcast, Daniel Wrenne talks to Laura Yost, who is married to an internal medicine physician. They have four children. The youngest, Scarlett, has Down's Syndrome. Topics Discussed: • Lemonade Stand: Where teamwork and kind people give back to the community • Blessing or cross to bear? Biggest challenge is lack of support, misconceptions • Step in the right direction? Only willing to go where Scarlett's welcomed, wanted • Before and After: Reality of what it means to have a child with Down syndrome • Guilty: Parents blame themselves for allowing their child to have Down syndrome • Healthwise: 50% of babies with Down syndrome have a heart defect, not Scarlett • Learn to Exist: What do I do and how do I do it to help my child live their best life • The Lucky Few: Scarlett is a gift, treat her that way and not as a burden • Growth Mindset: No pressure to be perfect; learn to do your best, make progress • Money doesn't buy happiness, but makes life better and easier up to a point • Inclusion: Best education for kids with disabilities and their same-age peers LINKS: www.WrenneFinancial.com

Brian, Dallas and Marten recap Big Sky Conference Media Days, featuring an interview of Idaho Vandal head football coach Jason Eck! Eck Questions (as it might be hard to hear Brian, Eck should be loud and clear): 1. Healthwise, have you seen J'bore Gibbs in practice since he signed with Idaho and how does he look? 2. How does Gibbs look compared to how Eck saw him at SDSU pre-knee injuries? 3. Can you describe what type of player J'bore Gibbs is as a QB? 4. Healthwise, how is Paul Moala (transfer from Notre Dame) doing with his recovery from torn achilles tendons? 5. What does new strength and conditioning coach Caleb Heim add to Idaho's coaching staff? 6. How many transfers has Idaho picked up since the conclusion of Spring Ball that will be playing in 2022? 7. Why is it the right call for Jason Eck not to call plays? 8. What is a college or NFL team Idaho will stylistically resemble? 9. Eck's goals for this season? 10. If Idaho reaches those goals, what went right? 11. Has realignment been an issue with recruits for the 2023 class? ===================== Thank you to our Patreons! The show would not be possible without you! Club Card: Dan Krotzer, Jonathan Zinnel, Kurt Borchardt, Matthew Janicek, Nick Weber Tub Token: Hunter Hawkins, Joeyvee, Josh Yon, Martin Arnzen, Nick Davis, Steve Kurtz Premium Drink Token: Robert Borisch, Chad Curtis, Chuck Caswell, Dave Ellison, Gaylen Wood, James Gannon, John Peterson, Josh Starkey, Michael Farrell, Rick Sparks, Ron Woodman, Ryan Kruger, Taylor Cash, Tom Kendall, Todd Glindeman Well Token: Dan Martson, Jamie Hill, Nate Mink, Patrick Frerks, Randy White Join us (and our OnlyTubs Discord) by subscribing to our Patreon! www.patreon.com/tubsattheclub Show Sponsor: Hughes River Expeditions www.hughesriver.com

JOIN us on September 22nd for our FREE event!https://www.eventbrite.com/e/product-in-healthtech-2022-tickets-344304673547?aff=Podcastpromo Chris Hoyd: https://www.linkedin.com/in/chrishoyd/ John Baisch: https://www.linkedin.com/in/john-baisch/ Product in Healthtech is community for healthtech product leaders, by product leaders. For more information, and to sign up for our free webinars, visit www.productinhealthtech.com.   Product in Healthtech is community for healthtech product leaders, by product leaders. For more information, and to sign up for our free webinars, visit www.productinhealthtech.com.

In this week's episode of the Awake & On Purpose Podcast, Jennifer speaks with Prema Gaia about her journey to healing and awakening. They discuss Prema's path from addiction and a glamorous lifestyle in the modelling world to following her soul's guidance, shaving her head and going on a 350 mile pilgrimage. They also discuss how the paradigm shifts along the way lead to Prema's current business of helping other entrepreneur's tell their own stories, plus much more! Prema Gaia is a message clarity mentor, story alchemist and master copywriter for purpose-led entrepreneurs. She supports thought-leaders and changemakers in creating magnetic web copy and compelling origin stories that help leverage their work for exponentially greater impact, income and reach. She is honored to have had her writings featured in many international publications including Spirituality & Health, Sage Woman, Conscious Dancer, HealthWise and South Africa's Odyssey Magazine. Prema supports new paradigm leaders and changemakers in birthing bodies of work into the world that powerfully benefit their communities, clients and students to create more holistic, thriving, liberated and fulfilling lives and careers. She is also a much-loved meditation teacher whose work is featured on many popular platforms including Insight Timer & Saged App. To learn more about Prema: To apply for a free breakthrough call with Prema to explore how she can support your work, click here: www.premagaia.com/breakthrough And to listen to Prema's popular collection of inspiring & uplifting guided meditations, click here: soundcloud.com/premagaia/tracks To learn more about how you can achieve a fulfilled life, live your purpose and make an impact as a mission-driven leader, visit us at https://jenniferspor.com! PS – did you enjoy today's episode? Be sure to like, leave a comment, and subscribe for more!

One of our biggest challenges being human is developing TRUST. It can be a confusing and seemingly illusive experience. Building trust in your process has to begin with how well you trust yourself. Ask yourself right now, “Do I trust my process?”. Listen for the answer. Now ask this, “Do I trust myself?” What is that answer? The farther along The Path you go, the greater the level of trust required because the deeper you go, the less you know. So, trusting becomes foundational to our ability to move forward into the unknown. Author, Keynote speaker and Executive Coach, Moshe Engelberg, PhD., is back for another Conversation With Moshe. This will be an eye-opening adventure that will help uncover a consistent source of frustration in the area of personal growth and development. We will explore how trust is built and maintained so that you feel that strong foundation supporting you on your journey. Join us for this enlightening adventure! Ready to dive in? About Moshe Engelberg: He is a teacher at heart. He works to uplift people and reduce suffering by helping good organizations and their leaders put love or “amare” to work, without sacrificing profits. Born in Pittsburgh, he grew up – literally – in Mr. Roger's neighborhood. He moved to San Diego for college at UCSD, where it took him three years to complete my freshman year. Hey, the ocean called! While working in the health field, he then earned Masters degree in both psychology and in public health, before moving to Idaho to be a Health Promotion Specialist at HealthWise. Big picture, frustration in how poorly his field of work did marketing for something as important as health took him back to school, this time for a PhD in Communication at Stanford. In 1991, midway through his doctoral program, he began ResearchWorks, the boutique strategy consulting firm he still runs today. And concurrently he taught lots of executive education and graduate classes at San Diego universities. And co-raised his kids. Busy times. Fast forward to now. All he learned through consulting for some extraordinary people and companies, teaching many brilliant and hardworking students, and going on his own spiritual journey, led him to write the Amare Wave, and refine his focus to what it is now: Uplifting business with the energy of love. www.amarewave.com www.moshenegelberg.com We deeply appreciate your support! Please subscribe to our YouTube page and like us on Facebook using the links provided. We would love to hear from you. Please comment with your thoughts, questions and ideas, and any topic you'd like us to explore. Show Intro created and produced by Loren Michaels Harris. Find him here: www.lorenmichaelsharris.com *************************************************************************************************** TO ORDER MY NEW BOOK "Fear Is A Choice: Unraveling The Illusion of Our Separation From Love" head over to www.fearisachoicebook.com. Also through Amazon, Barnes and Noble, IndieBound, and Kindle *************************************************************************************************** LISTEN: iTunes, Audible, iHeartRadio, Podcast Addict, Stitcher, Deezer, Spotify, Ganna, Jio Saavan, Amazon Music, Google Podcasts, Podcast Index, Podchaser- Adventures in Truth Podcast Website: https://adventuresintruthpodcast.com/ YouTube- https://www.youtube.com/channel/UCzX3... Facebook- @Aitpodcast WATCH: FB Live, YouTube, Roku, AppleTV, Fire, Amazon, Periscope, Andriod e360tv- www.e360tv.com (LIVECAST Wed @ 8a pst and Fri @ 4p pst)

I grew up terrified of water shortages.Every summer, the newspapers and radio blared the dire warnings:We're in a crisis.We're running out of water.Our aquifer is nearly dry.Take shorter showers.Wash your dishes by hand.Only drink what you need.Watering your lawn is absolutely forbidden.I never once took a shower that wasn't rushed.Baths were exclusively for special occasions.(My dad, in an attempt to save money, did nothing to assuage my fears.)But it turns out the whole water-shaming gambit was a scam.While 100,000 tax-paying citizens scrimped and saved on water, Nestlé was stealing 976 million liters from our city's aquifer each year.When their contract came up for renewal, I put in a bid of $4.00 per million liters, a whopping 7.8% more than the $3.71 per million liters Nestlé was paying to drain our town dry, but our corrupt government turned me down.Nestlé now legally takes 1.3 billion liters per year just from my town, and water-shaming the public continues.There's a stretch of highway in Port Talbot, Wales, that makes me furious.The speed limit drops from 70MPH to 50MPH.It's enforced with dozens of cameras that calculate your average speed and automatically mails an outrageous fine to your house if you go over.Because of the drop in speed, traffic backs up for miles. It takes at least twenty minutes to slog through, every time.Which gives you enough time to read the mass-shaming roadside signs:Pollution kills.Slow down, save lives.Speeding causes cancer.Poor air quality kills, reduce your speed.But being stuck in traffic also gives you time to look around at the city you're supposedly helping to save from horrible respiratory diseases.It's covered in smokestacks.There's no other way to say it: Port Talbot is a Shittsburg, a refinery town that enriches a few corporate shareholders and causes thousands of deaths each year due to heart disease, lung cancer, and asthma.In fact, it's the most polluted place in the United Kingdom.But, rather than fining, regulating, or shutting down the corporations that are spewing the vast majority of the poisons that are literally murdering people, Britain pollution-shames its drivers and fines tens of thousands of middle-class drivers each year for not “doing their part.”My astute readers will know exactly where I'm going with thisThe sociopaths who run the government think it's time that the masses no longer deserve to eat meat.And there's an easy way to keep the bottom half from eating meat while enriching the anti-social elites who run the cartel:Just tax it out of our budget range.Beef prices are already up 50% since last year.Most people already can't afford filet mignon — if ground beef goes to $40/pound, almost everyone I know will save tacos for their birthday. Pretty soon, beef will be the next caviar or champagne.And in the meantime, they'll weaponize our honor-shame culture to shame us into avoiding meat.Yes, we absolutely need to lower greenhouse gas emissions. But after centuries of poisoning us for profit, corporations now want us to make lifestyle changes so they can continue to turn a profit from emitting greenhouse gases.But we know what they also know:Meat isn't the problemIn America, agriculture makes up just 10% of greenhouse gas emissions:Globally, the picture seems a bit worse at first…But that's only until you read the fine print:So, animals are responsible for somewhere in the ballpark of 19.2% of all global greenhouse gas emissions. Even without any offsets, it's still less than a quarter of the total.In other words: The overwhelming majority of GHGs are caused by transport, industry, and power/heat production.(And animals aren't farting nitrous oxide, CFCs, and all the other lethal poisons that we should be really worried about.)Just take a look at the leading emitter of each greenhouse gas:Notice what's not on the leading source for any single greenhouse gas?Animals.They simply aren't the main problem. (And even for the one GHG that cows emit the second most, there are tons of companies working on methane capture — I've seen two projects in action myself.)But instead of going after the corporations that are literally murdering hundreds of thousands of people each year, what do corporate-controlled governments do?Meat-shame us like it's our fault.George Monbiot rightly calls this micro-consumerist bollocks:“Tiny issues such as plastic straws and coffee cups, rather than the huge structural forces driving us towards catastrophe. We are obsessed with plastic bags. We believe we're doing the world a favour by buying tote bags instead, though, on one estimate, the environmental impact of producing an organic cotton tote bag is equivalent to that of 20,000 plastic ones.”If only we'd stop watering our lawns… driving so fast… and eating hamburgers?Transport: Could easily go all-electric.Industry: Could easily go all-electric.Power/heat production: Could easily go geothermal and hydro and tidal.But these are three of the strongest lobby-bribing groups in the world.Heck, Chevron would rather send people to prison than pay fines they legally owe for poisoning tens of thousands of people.Obviously, they'll keep polluting until the moment we put them out of business.Corporations could transition to 100% renewables within a year if they chose to re-allocate, but they'd rather do the thing we tell children not to do:Bully the weak.I call bull$#!tLiteral bull$#t is what keeps our soil alive.For thousands of years, hundreds of millions of ruminants sustainably roamed the plains of North America and Europe and Asia, fertilizing the soil and supplying homo sapiens with unlimited amounts of life-giving protein and fat.If the market for ruminants is systematically destroyed, it's not like the government is going to let all the Angus and Plains Bison and Longhorns just go wild and re-populate the plains.Once ruminant populations are decimated, they'll become sideshows in zoos, museums, and circuses.In other words, the #1 creator of natural soil on planet earth will simply cease to exist……leaving us more reliant on AgTech companies to produce synthetic soils and fertilizers to keep our desperate dirt producing food for a 10+ billion person world.Getting rid of meat animals is quite literally anti-human, anti-nature, and anti-future.We need way more bull$#!t, not less.There are good reasons to go vegetarian or vegan, to be sure.It's “more humane”Some people argue that it's cruel to slaughter animals to eat. I agree — in fact, after helping an organic farmer friend kill a bunch of Christmas turkeys for his clients, I went vegetarian for a whole year.But do you know what's even worse than quickly and instantly killing turkeys in an abattoir? When a coyote or fox or wolf or rat shreds one to pieces in the wild.Humans are undeniably cruel to each other, but we're nicer to animals than anything they encounter in nature.Just Google “cheetah attacks antelope” or “crocodile devours wildebeest.”Can we do better than the current monopoly model? Absolutely. Slaughterhouses are horrible. We need to return to the ancient ways of natural, sustainable meat harvesting.It's “healthier”Healthwise, there are certainly benefits to going veg/vegan versus the Standard American Diet (SAD.)But that's also true for keto, paleo, and carnivore diets. Pretty much anything beats corporate-created sugar-filled American “food.”And the longest-lived people in the world still eat meat, so that rules out the longevity argument.It's “cleaner”To be clear, modern mass-scale beef farming is horrible for the environment.Eating two feedlot burgers per week for a year creates as much greenhouse gas as heating a house for three months. Plus all the chemicals, fertilizers, pesticides, herbicides, and deforestation are having disastrous consequences for the environment. Modern monopoly beef is bad.Consumers have demanded cheap meat, and farmers have gone to desperate measures to stay in business, which is why the Midwest is littered with horrendous mega-feedlots.But remember, homo sapiens once ate meat sustainably and ecologically for millennia.The corporatist monopolies who control BigAg are a serious problem, and there is room for lots of innovation — and returning to the ancient ways. To their credit, beef farmers globally have committed to cutting their environmental impact by 30% within eight years, which is way better than the fossil fuel industry. But ruminants aren't the ultimate problem — humans are.If we drew down the human population to a reasonable figure, and returned animals to wildland, we could eat meat sustainably forever. I respect vegetarian and vegan views and even applaud them (my sister, after all, has been a vegetarian for nearly twenty years), but that's not the point of the article-- it's not to make a judgment about the morality/immorality of eating meat or even the environmental sustainability of meat in an overpopulated world, but simple to question the financial motives behind the coercive transition. My concern is always about corporate corruption. And I see lots of it here.We need to get back to carbon-negative, soil-positive, regenerative, natural, sustainable, family-stewarded, wild meat protein production.It's not the cow, it's the how.Getting to (actual) sustainabilitySome people put forward the extremely weak argument that if everyone in the developing world ate as much meat as Westerners do, it wouldn't be sustainable.And that's absolutely true.But is that meat's fault?As history has clearly proven, eating meat is absolutely sustainable — it's the human population that's grown unsustainable.Remember: humans have eaten meat sustainably since the beginning of time.What changed: animals, or us?The real fix to the “unsustainable meat crisis” is a massive draw-down of homo sapiens, not cows.Instead of taxing beef, why not stop subsidizing childbirth?Why not incentivize having less kids?Why not streamline and incentivize fostering and adoption?No, I'm not talking about an idiotic one-child policy, force sterilizations, or any of that nonsense.People can do what they want and have as many kids as they want — so long as the rest of us don't have to pay for it.And we should definitely re-direct all that meat-shaming toward having thoughtful conversations about a.) overpopulation and b.) the real poisoners of the planet.So why are we ACTUALLY meat-shaming the masses?“I think all rich countries should move to 100% synthetic beef.” — Bill Gates (who emits 107X more carbon emissions than the average person)Cicero and the Romans asked a good question:“Cui bono?”Who profits?There are two leading contenders:1. Today's pollutersBanning meat isn't about “saving the planet” any more than my hometown cared about saving water or the UK cares about the health of people in Port Talbot — it's all about allowing the bona fide criminals to continue to pollute for a profit.Making meat unaffordable for the masses buys polluters a little more time to poison us into oblivion for short-term profits.2. Tomorrow's food manufacturersIf you follow the money, you soon realize that all this meat-shaming (including most of the popular anti-meat documentaries) are actually just another corporate ruse to conjure up a market for vegan products:Consider:Beyond Meat is already a $6 billion company, and its largest investor is Al Gore's Kleiner-Perkins.Impossible Foods is aiming for a $7 billion valuation, backed by Serena Williams.Jeff Bezos, Bill Gates, and Richard Branson are all backing a new vegan meat startup.Sadly, “saving the planet” has become a trojan horse for new industries to gain protein market share.The natural meat industry is far from perfect, and we would do well to ban feedlots and smash meat monopolies like Tyson and Cargill while supporting the family farm like never before, but getting rid of hundreds of millions of soil-producing animals will have disastrous long-term consequences for planet earth.Oh, and also jobs.The American meat industry alone contains more than 5.4 million jobs — synthetic vegan “food,” on the other hand, is already being mass-produced in automated factories.Trust natureCall me old-fashioned, but I don't want to eat factory-engineered synthetic foods made by corporations with massive conflicts of interest.And don't tell me beef can't be sustainable.I get my grass-fed beef from the multi-generational farm beside my wife's office, from animals reared on commons land that has been sustainably feeding cows and humans for at least 5,000 years.It takes a galling amount of hubris to think that indoor-manufactured factory vegan “food” is better than nature's way, and that cows are the problem when clearly it's humans that are overpopulated.The historic facts are undeniable: Homo sapiens adapted to natural, outdoor, organic food over an untold number of generations, and I don't for a second buy the notion that tomorrow's fake factory foods won't have dire outcomes for our fragile species.All this false food is and will lead to further systemic malnutrition — which is, of course, perfectly acceptable to private medicine, Big Pharma, and the politicians they sponsor.We need to trust nature again, not “the market.”There is zero doubt in my mind that weaning homo sapiens off of the traditional protein sources that have sustainably sustained our species for millennia in favor of factory-created synthetic foods will not be positive for the long-term wellbeing of our global family.But hey, at least another billionaire will get rich. 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