Podcasts about improve your health

Have a question? Click here. When someone we care about loses a loved one, many of us freeze—unsure of what to say, worried about making things worse, or even avoiding them altogether. In this episode, my friend Cheri Fletcher joins me to share what she learned about grief communication after losing her daughter Annie unexpectedly in 2023. Cheri offers practical wisdom on how to show up for those who are grieving and breaks down the barriers that keep us silent when our presence matters most.We DiscussAnnie's story and the reality of unexpected lossHow grief impacts faith and why turning to God with anger is still worshipThe "wall of grief" and why people approach it differentlyWhat grievers actually need vs. what we think they needWhy "I don't know what to say" keeps us from showing upPhrases that don't help (and what to say instead)The forgotten grievers: siblings and their unique painCheri's "Beyond I Don't Know What to Say" question cardsSimple ways to support someone in grief without waiting for permissionResources mentioned:Cheri's podcast: Your Spiritual Game Plan (Episode 236 for Annie's full story)​Beyond I Don't Know What to Say conversation cards (use code GRACEDHEALTH10 for 10% off at cherifletcher.com)Free 5-day reflection guide: "Comfort in the Silent" (available when you subscribe at cherifletcher.com)Connect with Cheri:CheriFletcher.comInstagram: @cherifletcherMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Whether you’re asking “Do I drink to slow down?” or “How do I build healthier rhythms without adding more to-do lists,” this episode is practical, encouraging, and full of real-life examples that’ll give you ideas you can try this week. We’re back with Lauren, this time digging into pace, rhythms, and how busyness intertwined with drinking and why alcohol felt like the only “off” switch

Have a question? Click here. In this episode, we explore the science behind habit formation and personal transformation with clinical psychologist Silvia Subirana. As Head of Content Development at MyDry30, an innovative app designed to help users take control of their relationship with alcohol, Silvia brings unique insights into how we can discover greater meaning, happiness, and fulfillment in our lives to become healthier versions of ourselves.What We DiscussThe science behind habit formation and behavior changeHow hypnotherapy creates new neural pathwaysWhy understanding your "why" is crucial for lasting changePractical tools for intentional living (whether you use the app or not)Moving beyond alcohol moderation to discover deeper meaning and purposeThe psychology of becoming a healthier version of yourselfTarget AudienceThis conversation is intended for those in the "gray area" of alcohol use - people who are sober curious or looking to moderate their drinking.Important NoteIf you suspect you may have a physical dependence on alcohol, please consult with a medical professional before making changes, as stopping suddenly can be dangerous.About MyDry30MyDry30 is more than just an alcohol moderation app - it's designed to help people discover greater meaning, happiness, and fulfillment in their lives while taking control of their relationship with alcohol.Get the Unconscious Moderation App from the Apple StoreLearn More:https://www.UM.appInstagram: @um_app_Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

If you’ve ever wondered why certain patterns keep repeating, or how to stop passing pain down the line, this conversation is for you. This week we’re joined by Gina Birkemeier, LPC—licensed professional counselor, international speaker, and award-winning author of Generations Deep: Unmasking Inherited Dysfunction and Trauma to Rewrite Our Stories Through Faith and Therapy. Gina specializes in generational trauma and the intersection of faith and psychology, bringing nearly two decades of clinical work (and her own story) to help people rewrite their narratives through the lens of faith, science, and hope.

Most people know buckwheat as the flour used for pancakes or blinis. But it's actually so much more than that! Even though it's often used as a wheat alternative, buckwheat isn't a cereal at all. It's a flowering plant, and its seeds can be prepared in a ton of different ways. Plus, it's got a whole load of nutritional benefits. Why is it good for you then? Does buckwheat have any other advantages over wheat? How can I get buckwheat into my diet then? In under 3 minutes, we answer your questions! To listen to the last episodes, you can click here: ⁠Is it a good idea to sleep with my pet?⁠ ⁠How can I stop micro-awakenings from disrupting my sleep?⁠ ⁠Does sex help us to sleep better?⁠ A Bababam Originals podcast written and realised by Joseph Chance. Learn more about your ad choices. Visit megaphone.fm/adchoices

Have a question? Click here. If you're in perimenopause or menopause, you know how challenging it can be to plan for success when sleepless nights, brain fog, and fluctuating hormones get in the way. In this episode, I'll explore with you six practical ways to be kind to your future self from a health and fitness perspective, helping you set yourself up for success even when life feels unpredictable. Main points discussed today:1. What the "Six Months Game" is2. Long-Term Strategies to be Kind to Yourself3. Short-Term Strategies to be Kind to Yourself4. Why it's Wise to Stop Planning Like Your Future Self Has it All Together 5. Action Steps for ListenersGet your Free Protein Prep Playbook: Recipes and rhythms to support your protein goalsEpisodes discussed:The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi LippSabbath Soup CookbookMeditation Myths Busted: A Guide to Everyday Mindfulness with Ann SwansonMindfulness for the Real World BookHow I heard from God without spending time in prayer or worshipResearch for this episode:https://www.nature.com/articles/s41598-022-27247-yhttps://dhwblog.dukehealth.org/the-power-of-breath-the-surprising-benefits-of-conscious-breathing/https://pmc.ncbi.nlm.nih.gov/articles/PMC8546813/https://www.nature.com/articles/srep27533https://www.npr.org/sections/thesalt/2016/05/03/476488223/what-s-for-dinner-the-options-for-a-fast-answer-multiplyhttps://alltechbenefits.org/news-insights/schedule-white-space/Resistance Loops I RecommendResistance Bands I RecommendNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Radio show host, Nancy Addison, talks with Dr. Bryan Ardis, (Chiropractor, Acupuncturist, Author, and show host), Dr. Henry Ealy, ( Director of Energetic Health Institute, Doctorate in Naturopathic Medicine, and Certified in Holistic Nutrition), Dr. Ed Group, DC, Chiropractor, Naturopathic Practitioner, and founder of Global Healing. They discuss health, blood tests, what it means to be a doctor, and their upcoming event in Dallas in October. Discount code "Nancy" www.healingfortheages.comOrganic Healthy Lifestyle is broadcast live Tuesdays at 3PM ET Music on W4CY Radio (www.w4cy.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com Organic Healthy Lifestyle is viewed on Talk 4 TV (www.talk4tv.com).Organic Healthy Lifestyle Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.

Will people still like me? Will I be boring? Will I be left out? We’ve been there, and today our team joins us to share the real story of how friendships shift… and why the changes are ultimately a beautiful blessing.You’ll hear honest fears, surprising blessings, and practical ways to navigate social life alcohol-free, without losing yourself (or your true people).

In order for you to reach your health goals you must be willing to look at your habits and change the ones that are not benefiting your health. There are a lot of simple everyday things we can do to improve our health and in today's episode we are discussing one major thing that impacts your health tremendously. Your entire health will see massive improvement and you'll see the results from it pretty fast and within weeks or months you'll feel like a different person. This isn't an easy one for some, but it will completely change your life, so I encourage you to try it and get support during this time to help you stick with it and succeed. You got this!   xoxo,    Jeannet    Work with Jeannet:   Apply for one on one private coaching: https://forms.gle/bwoTL8HCUDPmM1LY8 Get my FREE workbook to help you identify the skills you can monetize with an online business: https://www.jeannetsacks.com/monetizeskills Coaching Business Workshop: This Workshop is designed to take you from newbie to launching your own Online Coaching Business or restructure your current Coaching Program so it starts making you money. You will develop your Coaching Program and create streams of income from the comfort of your home, while having an impact on others. https://www.jeannetsacks.com/coachingbusiness Subscribe to my newsletter for awesome tips to live your best life:  https://www.jeannetsacks.com/newsletter Instagram: @JeannetSacks   Website: https://www.JeannetSacks.com  

On this episode of the Hays Post Podcast, news reporter Becky Kiser talks with Dr. Jessica Phelan, asst. professor in the Fort Hays State University Department of Health and Human Performance about behavior changes to improve your health.   Listen Here

Have a question? Click here.  In this episode, I'll explore with you why fiber deserves more attention in the wellness conversation, especially for women in perimenopause and menopause. Using a football analogy, I discuss how fiber is like the "offensive line" - not flashy, but absolutely essential for protecting your health during hormonal changes.  Key Topics Covered:Why Fiber Matters in Perimenopause/Menopause Effect of Dietary Fiber Intake on Lipoprotein Cholesterol Levels Fiber's RolesHow Fiber Helps When Estrogen Levels Decline Gut Microbiome Health Blood Sugar & A1C SupportGetting More Fiber in TipsSupplementation Discussion Episodes Discussed:Protein Series - Beginning with Part 1The Wellness Industry has Lost Its Mind with Michael UlloaHow to Have a Healthy Gut Microbiome with Dr. Richard HarrisHow to eat more fiber without eating your weight in vegetables5 Things to Know Before You Take SupplementsNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

For the first time ever, we recorded with the team in person—from our Leadership Retreat in Colorado Springs! Join us (plus Sam, Amber, Jill, Tracy, Kelsey, and Lauren) for a cozy, honest roundtable. We talk about the moment each of us got brave, how community breaks shame, and the surprising ways love, joy, and peace grow when alcohol isn’t running the show. Whether you’re just getting curious or already walking your own alcohol exodus, this one’s rich with real-life stories, practical shifts, and Scripture-rooted encouragement.

Standing for your convictions without losing a relationship, plus hope for alcohol addiction, and should non-drinkers only date other non-drinkers? Featured musical artist: About a Mile Roundtable: When Friendship Tests Your Faith As Christians, we’re called to be lights in a dark world. But when you have to stand up for truth among friends and colleagues who challenge your beliefs, how do you stay strong? What’s the motivation and means of making and growing friendships with those who are apathetic or hostile to biblical truth about life, sexuality — even the gospel itself? Guests Glenn and Kat have found a way to keep their faith front and center in friendships with non-Christians. You’re guaranteed to find their stories inspiring and challenging as you ponder how to love God and love others without selling out. Send Us Your Show Ideas Leave Us a Voicemail Watch This Segment on YouTube Culture: Straight Talk About Booze Dr. Trent Langhofer has long been a licensed therapist and addiction recovery counselor — after years of being an addict himself. He knows the temptation that drugs and alcohol present in a culture where isolation, busyness, comparison and anxiety have a hold. So what’s the straight story on booze? What’s OK and what’s too much? Do your reasons for drinking matter? What about social drinking? How do you know you have a problem, and what’s the first step to doing something about it? Trent joins us to dole out facts, and more importantly, offer hope and healing steps for those ready to take a new look at their relationship with alcohol. Love Life Sober: A 40-Day Alcohol Fast to Rediscover Your Joy, Improve Your Health, and Renew Your Mind Article: The Latest Buzz Around Christians and Alcohol Link to Counseling Services Dr. Trent’s Bio Inbox: Can You Ask Your Date Not to Drink? As a teetotaler, she’s wondering if she should only date guys who don’t drink. Or if they do, can she ask them to stop? Pastor Mark Bates weighs in. Find us on YouTube

Send us a textWeight loss doesn't improve your health—and I'm tired of having to prove it. While doctors continue pushing weight loss as a cure-all, the evidence tells a different story. The Look AHEAD Study followed 5,000 diabetics for 10 years and found that weight loss didn't prevent heart attacks or strokes. Similar studies show no long-term benefits for diabetes, arthritis, blood pressure, or fatty liver disease. Yet fat patients are still forced to advocate for basic medical care while being blamed for conditions that have nothing to do with their weight. It's time for healthcare professionals to stop putting the burden on patients and start practicing evidence-based, weight-inclusive care.For anti-diet and healthcare professionals, it's time to stop second-guessing your weight-inclusive approach, and get the research, tools, and professional certification to confidently counter medical weight bias:✓ Complete 12-module professional certification program✓ Lifetime access to expanding evidence library✓ Professional Directory listing for client referralsGot a question for the next podcast? Let me know! Connect With Me WEEKLY NEWSLETTER: Get a free script when you sign up THE WEIGHTING ROOM: A community where authenticity thrives and every voice matters The CONSULTING ROOM: Get answers to all your medical questions via DM or Voice Note PLUS access to my entire library of paid resources CONSULTATION: For the ultimate transformation in your healthcare journe THE WEIGH FORWARD: For people who are being denied surgery because of their weight FREE GUIDES:Evidence-based, not diet nonsense Find me on Instagram, YouTube, and LinkedIn.

Have a question? Click here. In this episode, we are digging into 10 foundational health pillars that here at Graced Heath, we believe are super helpful to be prioritized before diving into biohacking and trendy wellness advice. Using a house-building analogy, you'll hear me (hi, it's Amy!) emphasize getting the "foundation" right before focusing on the "decorative details" of health optimization. You'll hear in today's episode:1. Why you actually don't have to do "all the health things" 2. Why I recommend focusing on these foundational elements before pursuing biohacking trends 3.  How these foundations are research-backed and more impactful than trendy supplements or restrictive eating 4. My thoughts on ten super basic, but key, health promoting habitsResearch for Today's Episodehttps://www.nih.gov/news-events/nih-research-matters/healthy-habits-can-lengthen-lifehttps://news.stanford.edu/stories/2020/11/deep-faith-beneficial-healthMy Book: Your Worthy BodyEpisodes DiscussedSimple Ways to Increase Your Sleep Quality and Quantity with Sleep Coach Morgan AdamsProtein Series Began September 2024Why Now is the Perfect Time to Integrate the Blue Zone LifestyleRecommended Graced Health Episodes on Managing Stress:Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline BaileyBeyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling with Janice McWilliamsMeditation Myths Busted: A Guide to Everyday Mindfulness with Ann SwansonLearn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrantUse code PODCAST to receive $50 off the price. Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

We did it! This episode was recorded in person at our first Leadership Retreat in Colorado Springs, CO. We share the heart behind the weekend, how this ministry began, and what God is building through community. You’ll also get a sneak peek at the next two episodes featuring stories from our leadership team, on life after alcohol and the “friendship shuffle.” Whether you’ve been with us since Episode 1 or you’re brand new, we hope this behind-the-scenes conversation makes you feel right at home with us. In this episode: Retreat highlights: worship around the fire (bear visit included

Episode 25:36 Do THIS “First Thing In The Morning” To Improve Your Health  What if I told you there was something you could do “first thing in the morning” to improve your health. Something NOT related to diet or nutritional supplements. Something NOT related to exercising, stretching or yoga. Something NOT related to prayer or meditation. Would you be interested? Of course you would! Well, on this week's episode I share this “something.” Something simple, basic and inexpensive. Something you can do at home… in your pajamas… in under three minutes. Something that WILL, if you do it each morning, help you improve your health. What is this “something?” Check out this week's episode to find out

Ever catch yourself crushing in business…but low-key running on fumes? Like you're pushing hard, but your body's throwing quiet warnings you can't quite decode? In this episode of The Happy Hustle Podcast, I'm resharing a powerful Guest Guru training from inside The Happy Hustle Club—our private community featuring Justin Roethlingshoefer, Celebrity Health Expert and Founder of Own It Coaching. Justin doesn't sell hacks; he engineers paradigm shifts. His mission: help leaders stop sacrificing health for the mission and start running their bodies like their business.Justin's story is raw and real. As a kid, he battled both obesity and anorexia and even faced liver and kidney failure at 16. That pain turned into purpose: two undergrads, a master's, pro hockey, a doctorate's worth of research on sleep and heart rate variability (HRV), plus deep training in functional medicine and cellular healing. He went on to become Director of Player Performance in the NHL, then stepped away after a personal health scare (precancerous polyps and a bleeding ulcer) to build Own It Coaching with his wife—a 50-person team now guiding 3,500+ high-performing founders and creators. They even built “The Health Haven” in Miami to show people how to live differently, daily. Why it matters: Justin is the rare coach who blends faith, science, and systems so your health outcomes become inevitable, not accidental.Here's what you'll learn in a nutshell:HRV is the language of your body. A higher HRV = better adaptation to stress.Oxygen is step one. VO₂ max isn't just for athletes—it's a wellness vital.Sleep is your detox system. Quality beats quantity.Fix the base before the boosters. Symptoms (low T, poor sleep, brain fog) rarely mean you “need more hormones.” Hormones open pathways; vitamins, minerals, and amino acids create the raw materials.Consistent + intentional behaviors over time = inevitable outcomes. If you're ready to go deeper and hear Justin's full training—the stories, the frameworks, and the practical protocols—hit play on the episode and let's level up your health, leadership, and longevity together. Connect with Justinhttps://www.facebook.com/ownitcoaching1/https://www.instagram.com/ownit.coaching/https://www.youtube.com/channel/UCDetLdQmF_t_sEM-6d4eFkQhttps://www.linkedin.com/company/justown-it/Find Justin on this website: ownitcoaching.com Connect with Cary!https://www.instagram.com/caryjack/https://www.facebook.com/SirCaryJackhttps://www.linkedin.com/in/cary-jack-kendzior/https://twitter.com/thehappyhustlehttps://www.youtube.com/channel/UCFDNsD59tLxv2JfEuSsNMOQ/featured Get a free copy of his new book, The Happy Hustle, 10 Alignments to Avoid Burnout & Achieve Blissful Balance https://www.thehappyhustle.com/bookSign up for The Journey: 10 Days To Become a Happy Hustler Online Coursehttps://thehappyhustle.com/thejourney/Apply to the Montana Mastermind Epic Camping Adventurehttps://thehappyhustle.com/mastermind/“It's time to Happy Hustle, a blissfully balanced life you love, full of passion, purpose, and positive impact!”Episode Sponsors:If you're feeling stressed, not sleeping great, or your energy's been kinda meh lately—let me put you on to something that's been a total game-changer for me: Magnesium Breakthrough by BiOptimizers. This ain't your average magnesium—it's got all 7 essential forms that your body needs to chill out, sleep deeper, and feel more balanced. I take it every night and legit notice the difference the next day. No more waking up groggy or tossing and turning all nightIf you're ready to sleep like a baby, calm your nervous system, and optimize your recovery, go grab yours now at bioptimizers.com/happy and use code HAPPY10 for 10% OFF.99 Designs- Need a killer logo, stunning website, or next-level brand design?Stop DIY-ing and start delegating like a boss with 99designs by Vista! Neurable- If you're looking to level up your focus, productivity, and mental wellbeing all at once, do yourself a favor and check out Neurable. You get a special hookup—just use the code HAPPY at checkout and get $100 off.

Have a question? Click here. Today I am interviewing Cathy, a participant in my "Strong and Vibrant at Home" program - a 7-week strength training and wellness course designed for Christian women in perimenopause and beyond. Our conversation captures Cathy's experience as a 67-year-old participant in my fitness program, highlighting both the practical details (equipment, structure, costs) and the personal benefits she experienced. I appreciate how Cathy so kindly emphasizes the program's unique positioning for midlife and beyond women, and her strong endorsement based on her positive results. About Cathy: Cathy is an active 67-year-old with experience in kettlebells, yoga, water exercise, and former CrossFit. She's a daily exerciser who prefers 15-30 minute sessions and values listening to her body over pushing through fatigue. Cathy's  recommendation: "If you're on the fence, just do it." She says this is the only program she knows designed specifically for this age group by someone who truly understands the demographic.You'll hear in this episode:1.  Why Cathy Trusted the Program 2.  Cathy's Experience with Strong and Vibrant (what worked well, initial challenges)3.  Program Structure 4.  Equipment Investment 5.  Who Should Consider This Program Learn more about Strong and Vibrant at HomeEpisode Links:The surprising connection between fascia, chronic pain and overall wellbeing with Melt Method founder Sue HitzmannAdjusting and Thriving in Empty Nesting with Retired Empty Nester Cathy LawdanskiConnect with Cathy:Instagram: @retired_empty_nesterJoin Cathy's NewsletterLearn more about Strong and Vibrant at Home: Strength Training and Wellness for Christian Women in Perimenopause and Beyond at GracedHealth.com/StrongAndVibrantUse code PODCAST to receive $50 off the price. Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Sign up for the September 40 Day Fast here: https://butjesusdrankwine.myflodesk.com/septemberfast In Week 6—the final week—of our 6-part Monday series walking through Love Life Sober: A 40 Day Alcohol Fast, we’re covering Days 35–40. These last chapters are all about navigating real-life situations, confronting shame, and stepping fully into lasting freedom. From the workplace happy hour to vacation cocktails, from cultural pressures like “mommy wine time” to the quiet work of letting go of fixation—this week brings together everything you’ve learned and invites you to reflect on how far you’ve come. Whether you’ve been with us since Day 1 or you’re just dropping in, this episode will leave you inspired, equipped, and ready to walk forward in confidence and joy—rooted in your identity in Christ.

I used to think that in order to be healthy I had to avoid things like carbs, and fat...and basically anything that tasted good. Even as a dietitian, I got sucked into thinking of food as good/bad, and I approached my eating with restriction being my strategy for health.   It wasn't until I flipped things around and started practicing "nutrition by addition" and embracing ALL foods as part of 1) listening to my body, and 2) overall balanced eating, that I saw how it's totally possible to get healthier while eating bagels, pasta, ice cream, and Oreos.   That's because the all-or-none mindset with food actually backfires. It either leads to restriction, deprivation, and a life of rigid rule following...or it leads to being off the rails bingeing on food.   In this episode, we're going to cover 5 things we'd change immediately if you came to me and wanted to eat bagels while watching your labs improve, your digestion feel better, and your blood sugar stabilize.   When you do all of these things consistently, enjoying bagels and pasta while simultaneously watching your health improve doesn't just become possible...it becomes your reality.   If you're ready for this to happen, hit play and let's go!   Episode Highlights   1️⃣ The #1 daily behavior I would tell you to STOP doing immediately. (Besides dieting…obviously we're not doing that anymore around here, right?)   2️⃣ The first thing that you should do each morning that will improve your health and get both your metabolism and digestion working properly.   3️⃣ My mix-and-match strategy for pairing food together to allow you to eat the foods you enjoy, while balancing your blood sugar and honoring your health. (aka my “Have Your Cake and Eat It Too” method!)   Today's Wellness Woo is Poppi.   Resources Mentioned   - Sign up for my weekly email newsletter here!   Read the full episode show notes here.   Resources for Your Intuitive Eating Journey   Intuitive eating education on the blog Work with Katy Explore the self-paced mini-course Stepping Off The Dieting Rollercoaster   Connect with Katy Harvey   Website: KatyHarvey.net Instagram: @katyharvey.rd Facebook: KatyHarveyRD    Subscribe and Review   Rate, Review, & Follow on Apple Podcasts   I would be thrilled if you could rate and review my podcast! Your support helps me reach and encourage more people on their intuitive eating journeys. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Don't forget to share what you loved most about the episode!   Also, make sure to follow the podcast if you haven't already done so. Follow now!

Have a question? Click here. Ready to ditch the gym commute and create a great workout space in your living room or basement? Whether you're a seasoned fitness enthusiast or just starting your strength training journey, working out at home doesn't have to mean compromising on results. Today we're diving into 12 game-changing essentials that will set you up for at-home workout success – no fancy equipment required!Topics discussed today:1.  Understanding Your Motivation 2. The Power of Starting Small3. Tips for Setting Up Your Space 4.  Planning for Real Life (aka, things not going to plan!)5.  Workout Essentials 6.  Helpful Mindset ShiftsLinks Discussed12-Minute Full Body Workout (YouTube Video)What 'Lifting Heavy' Really Means for Women Over 40How to Lift Heavier Without Heavier WeightsGet on the Strong and Vibrant at Home waitlistLearn more about Strong and Vibrant at HomeOr watch the Strong and Vibrant at Home info videoNourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Sign up for the September 40 Day Fast HERE! In Week 5 of our 6-part Monday series walking through Love Life Sober: A 40 Day Alcohol Fast, we're diving into Days 28–34—and this episode is full of aha moments, empowering truths, and vulnerable conversations to support your sober journey. Whether you’re navigating emotional ups and downs, feeling disconnected from your values, or questioning what fun looks like without alcohol—this episode will meet you there.

Have a question? Click here. This episode follows up on last week's discussion about lifting heavy by providing practical strategies to increase workout intensity without purchasing expensive equipment. We'll address the common problem of having lighter weights (typically 10-15 lb dumbbells) but wanting to progress beyond their current capacity. Listen to that first episode hereTopics covered in today's episode: The Cost Reality of Home Weights  Tempo Variations - Slowing Down Movement  Concentric vs Eccentric Motion  Time Under Tension  Range of Motion and Position Changes  Volume Strategies (Supersets)  Creative Alternatives Links Discussed:Get on the waitlist to be notified when Strong and Vibrant is live:https://www.gracedhealth.com/waitlistWhat does “Lifting Heavy” mean for women over 40?Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

If you want to protect your health, you need to move more often than just during your workout. Long periods of stillness can impact your heart, your blood sugar, your joints, and your mood. Even if you exercise for an hour, sitting the rest of the day can undo many of the benefits. BOOK A CALL WITH PERRY: http://talktoperry.com TEXT ME: (208) 400-5095 JOIN MY FREE COMMUNITY: http://upsidedownfit.com The Legacy Continues with Syona and Tony Horton: https://freedom2b.automaticceo.com/ RESOURCES Best Probiotic for Gut Health: https://bit.ly/probyo Best Focus & Memory Product: https://bit.ly/dryvefocus Daily Success Habits (Free Download): morningsuccesshabits.com Best Home Workouts – Power Nation: https://sharesyona.co/?url=perrytinsley WOW! You made it all the way down here. I'm seriously impressed! Most people stop scrolling way earlier. You officially rock, my friend.

Have a question? Click here. Do you keep hearing "you've got to lift heavy!"?What does this even mean?Today I'm covering what 'lifting heavy' truly means, explaining the varying levels of exertion, the methods for safely incorporating strength training, and the benefits of such practices for muscle and bone health. We discuss:Defining Lifting Heavy: Relative Effort and RPE ScaleThe OPT Model: A Structured Approach to Strength TrainingDifferent Types of Resistance TrainingBenefits of Lifting Heavy for Women in MenopausePractical Tips for Lifting Heavy Recovery and Adaptation: Listening to Your BodyEpisodes Discussed:Protein series Seasons of Strength: Adapt Your Workouts Through Summer and BeyondHow to Protect Your Vulnerable Areas with Strength TrainingThe Bone Battle No One Is Talking About: How Strength Changes EverythingThe resistance bands I use and recommendProtect Your Four Most Vulnerable Areas (free download)Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Sign up for the September 40 Day Fast here: https://butjesusdrankwine.myflodesk.com/septemberfast In Week 3 of our 6-part Monday series walking through Love Life Sober: A 40 Day Alcohol Fast, we're diving into Days 14–21—and this episode is rich with practical tools, mindset shifts, and grace-filled encouragement to support your alcohol-free journey. Whether you're mid-fast, gearing up for September’s live-coached fast, or simply sober-curious, these reflections and real-life stories will help you renew your mind and stay the course.

Have a question? Click here. This is another "Rant, Rave, and Review" style episode with three main segments. In these episode, I share personal thoughts and insights on current trends and health topics. Listen in to hear my thoughts today on: 1. The trend of recipes titled with "Marry Me" ... do I love it or cringe hard core?2.  The Gua Sha Facial Tool ... helpful or just hyped up?3. An article about Americans and insomnia ...was the data surprising to me in this article about sleep? Do I agree with it?To hear the first Rant, Rave, and Review episode, listen here: Rant, Rave, & Review: A Fresh Perspective on Headlines, Social Media Breaks, and the Science of TirednessEpisode LinksGua Sha tool for face  “American Insomnia” by Jennifer Senior/The AtlanticOne hidden piece to helping your chronic pain puzzle - Graced Health episodeExercise for Lower Back Pain (in Age with Grace and Strength Tips) - YouTube ShortJoin The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Sign up for the September 40 Day Fast here: https://butjesusdrankwine.myflodesk.com/septemberfast In Week 2 of our 6-part Monday series walking through Love Life Sober: A 40 Day Alcohol Fast, we’re diving into Days 8–13—a powerful stretch focused on mindset, identity, and learning to renew your mind in Christ. If you’ve ever felt stuck in your thoughts, trapped by unhelpful labels, or frustrated that willpower isn’t cutting it, this week is for you. We explore the truth behind the stories we tell ourselves—and how taking your thoughts captive, anchoring your identity in Jesus, and learning to recognize your triggers can begin to shift everything. Whether you're mid-fast, just getting started, or preparing for September’s live-coached fast, these insights will help you move from shame to self-awareness, and from self-effort to spiritual renewal.

Have a question? Click here. Today's nine minute episode features Michael Ulloa, a well-known persona on the socials. He is known for debunking dangerous wellness information online, by speaking up on his podcast and also his social media pages about what is actually true, based on the science and research. There are many problematic lies shouted at us online about health and one particularly loud voice is about body size. Check out today's highlight from Michael's full length episode, where he dives into lies about our bodies needing to look a certain way in order to be fit and healthy. Listen to the original full-length episode with Michael Ulloa:​ The Wellness Industry Has Lost Its Mind. Here's How to Navigate It​ (Season 23 Episode 14)Michael's Resources:How To: Fitness PodcastRecommended Instagram Accounts by Michael: ​@this.is.mallory​​@dr_idz​​@drjengunter​​@dr.adrian.chavez​​@dr.andrealove​​@soheefit​​@foodsciencebabe​Connect with Michael:www.michaelulloa.comInstagram: @michaelulloaptFacebook: /michaelulloaptYouTube: @MichaelUlloaJoin The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Sign up for the September 40 Day Fast here: https://butjesusdrankwine.myflodesk.com/septemberfast In this powerful opening to our six-part Monday series, we’re diving into Love Life Sober: A 40 Day Alcohol Fast to Rediscover Your Joy, Improve Your Health, and Renew Your Mind—starting with Days 1 through 7. Whether you’re reading along, curious about taking a break, or preparing to join the September live-coached fast, this episode lays the foundation for a Spirit-led, grace-filled approach to changing your relationship with alcohol. We explore how to shift from striving to surrender, why curiosity matters more than willpower, and how to begin reframing your beliefs about alcohol through the lens of faith, neuroscience, and identity in Christ. You’ll hear why you don’t need to hit rock bottom to make a change, how to set feeling-based goals that align with your values, and what it looks like to move from white-knuckling to walking in freedom with God. This is the mindset shift that changes everything—and it all starts here.

Claim your complimentary gift of my exclusive mini weight care guide today!Link: Weight Care Guide — Dr. Francavilla Show (thedrfrancavillashow.com)Have you ever held back from starting something just because you couldn't do it perfectly?That hesitation, the pressure to get everything just right, can quietly influence so many parts of life. At first, it might not seem like a big deal. But over time, that all-or-nothing mindset can keep you stuck and hold you back from real progress.In this episode, we're digging into the ways perfectionism gets in the way of moving forward. We'll cover:Why perfectionism often keeps people stuck and how letting go of it can helpWhy “good enough” is often the smarter, more sustainable choiceHow chasing the “perfect” diet can stop you from making any progress at allWhy waiting for the perfect workout plan is usually just a form of delayWhether you're building new habits, working toward a goal, or trying to stay consistent, the urge to get it exactly right can easily become the biggest roadblock.We'll talk about where that pressure comes from, how it shows up in everyday decisions, and most importantly what to do instead.Tap play to hear the full breakdown and learn how to move forward even when things aren't perfect.Connect with me:Instagram: doctorfrancavillaFacebook: Help Your Patients Lose Weight with Dr. FrancavillaWebsite: Dr. Francavilla ShowYoutube: The Doctor Francavilla ShowGLP Strong: glpstrong.com

Have a question? Click here. This week's featured moment served as the inspiration behind this entire series. Whenever I listen to therapist Marcyline Bailey discuss the breath of life and its role in connecting us all, I find myself deeply moved. While her complete episode was impactful, this particular segment feels like something that deserves widespread attention. I know this highlight will be helpful!Listen to the original full-length episode with Marcyline Bailey: ​Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed​ (Season 22 Episode 11)Join The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

What if the darkest chapters of your life became the very place where God’s love met you most powerfully? In today’s raw and redemptive episode, Cristina Baker shares her jaw-dropping testimony of addiction, trauma, homelessness, and the overwhelming grace of God that broke through it all. From growing up in chaos to nearly overdosing, Cristina recounts the moment she cried out to a God she didn’t yet believe in—and how He answered her with love, rescue, and purpose. Now a speaker and the author of A Minute of Hope, Cristina knows firsthand the power of prayer and surrender. Her story will stir your spirit, shake your soul, and remind you that no one is too far gone for the love of Jesus. Cristina Baker has seen the power of prayer in her own life and knows God is listening and longs to hear our voices. After a 10-year battle with drug addiction, Cristina had a radical encounter with the love and power of God and immediately answered the call on her life to minister the Gospel. In her new book, A Minute of Hope: 100 Prayers for Staying Steadfast Through Challenges and Change, she offers 100 one-minute prayers for readers yearning to feel God’s presence and experience His peace and strength. ✨ What You’ll Learn in This Episode: How God can meet you in your lowest moment and radically change your life The difference between partial surrender and full surrender How prayer became her lifeline (and why it still is) Why vulnerability is the key to healing and freedom

What happens to your body—and your behavior—when you start wearing WHOOP every day?In this episode, WHOOP Global Head of Human Performance, Principal Scientist, Dr. Kristen Holmes is joined by WHOOP Senior Research Scientist, Dr. Greg Grosicki to break down the results of a groundbreaking new study conducted by WHOOP, analyzing the data from 12,000 WHOOP members over 12 weeks. The study reveals a clear relationship between WHOOP wear frequency and improvements in key health and performance metrics like sleep consistency, duration, and quality, RHR and HRV, and overall physical fitness. Dr. Holmes and Dr. Grosicki break down the study, science, and implications of the findings on long-term health and longevity.The Study:Wearing WHOOP More Frequently Is Associated with Better Biometrics and Healthier Sleep and Activity PatternsRelated Episodes:Understanding GLP-1: The Latest Research From WHOOP with Dr. Greg GrosickiSpotifyAppleYouTubeImproving VO₂ Max For Longevity and Performance with Dr. Greg GrosickiSpotifyAppleYouTubeSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

Have a question? Click here. This week's featured moment served as the inspiration behind this entire series. Whenever I listen to therapist Marcyline Bailey discuss the breath of life and its role in connecting us all, I find myself deeply moved. While her complete episode was impactful, this particular segment feels like something that deserves widespread attention. I know this highlight will be helpful!To hear more you can listen to the full episode in season 22 episode 11 titled Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline BaileyJoin The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

You don’t need a rock bottom to change. Today we explore a powerful reframe: what if rock bottom isn’t a place of shame or destruction, but a moment of surrender? A moment when you realize that Jesus is the Rock at the bottom, and that He’s been there all along. This conversation dismantles the common story that things need to get “bad enough” before you're allowed to change your relationship with alcohol. We share vulnerable moments from our own journeys and unpack how letting go of the “I have to hit bottom” mindset can actually open the door to freedom, clarity, and deeper connection with God. Whether your life “looks fine” on the outside or you’re wrestling with the quiet ache of disconnection, this episode invites you to choose better—not because you have to, but because you get to. Journaling Questions To Try: Is alcohol still serving me? Is alcohol helping me get closer to who God is calling me to be? Is this choice leading me toward peace or away from it? Am I waiting for things to get worse before I believe I’m allowed to want more?

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Robin Wilson. A clean design and wellness expert.

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Robin Wilson. A clean design and wellness expert.

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Robin Wilson. A clean design and wellness expert.

Have a question? Click here. In this week's moment of grace we are revisiting self care with Janice McWilliams. Janice has a huge focus on burnout in ministry, but her wisdom transcends to however you spend your day. I so appreciate her guidance in shifting us from stopping our life to push back all we need to do and perform “barbie style self care” to something we can work into our daily rhythms.Listen to the original full-length episode with Janice McWilliams: Beyond Barbie-Style Self-Care: Transforming Your Nervous System's Response to Calling (Season 23 Episode 16)Janice's Resources:Restore My Soul: Reimagining Self-Care for a Sustainable LifeOnline course for ministry leadersConnect with Janice:https://janicemcwilliams.comhormonesoupresource.comInstagram: @janicemcwilliamsJoin The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

This week, we’re tackling one of the most important identity questions in the Christian sobriety space: Do we really need to call ourselves “alcoholics”? In this heartfelt and truth-packed episode, we dive into why we believe that label doesn’t line up with our identity in Christ. We reflect on our own stories of what happened when we stopped letting shame define us. We explore what Scripture says about who we are in Jesus, why carrying labels from our past may keep us stuck, and how embracing our identity as beloved daughters of God opens the door to real transformation. We also get honest about generational patterns, the role of neuroplasticity in changing our behaviors, and the power of renewing our minds with God’s Word. This conversation is an invitation to get curious, be intentional, and replace the world’s labels with God’s truth. What You’ll Learn in This Episode: Why we don’t use the labels “alcoholic” or “addict” How identity in Christ changes everything The difference between secular freedom and freedom in Jesus The impact of generational narratives on our self-identity How neuroplasticity and biblical truth work together in our healing Why it matters what we speak over ourselves Resources Mentioned:

Ever feel like you're crushing your goals but secretly crashing your health?Let's get real — if your body's not in peak shape, your biz won't be either.In this episode of the Happy Hustle Podcast, I sat down with Justin Roethlingshoefer, a total legend in the human performance world. He's a health strategist, author, and founder of OWN IT, where he helps high-performers take full control of their health through personalized data-driven strategies. This guy went from health breakdowns in his early 20s to coaching pro athletes and entrepreneurs to optimal performance. So basically... he walks the talk.We dive into why chronic disease is off the charts in America (spoiler alert: 67% of Americans have at least one!), and more importantly, what YOU can do about it.Justin and I unpack the real root causes of poor health (hint: it's not your genes), and he drops the mic with this truth: "Genetics may load the gun, but lifestyle pulls the trigger."In our conversation, we discussed:The four core health metrics you must track to thrive (HRV, VO2 max, sleep quality, and micronutrients)How to shift from reacting to your health… to OWNING itWhy your environment matters more than your geneticsThe difference between commitment vs. compromise — and how those choices compound over timeHow to make your health span match your lifespanIf you're an entrepreneur who wants more energy, mental clarity, and long-term freedom, this convo is a must-listen.Your business doesn't run without your body. Your legacy won't last without your health.So, go tune in and start optimizing your performance from the inside out.And remember: You were built to thrive, not just survive.In this episode, we cover: -Introduction to Health Optimization -Justin's Journey to Health and Performance -The State of Health in America -Chronic Diseases and Their Impact -The Role of Environment in Health -Taking Ownership of Your Health -The Importance of Commitment vs. Compromise -Four Key Components of Health -Understanding Heart Rate Variability -Improving VO2 Max and Cellular Health -Understanding Heart Rate Zones -Strength Training Essentials -Nutrition and Muscle Building -Metrics for Health Optimization -Personalized Coaching and Programs -Rapid Fire Round and Final ThoughtsWhat does happy Hustlin mean to you? Justin says Happy Hustlin means that you get to do what you love every single day. You wake up with freedom, you wake up with fulfillment, and you wake up with friends and family that truly allow you to live a life that is for him and his kingdom.Connect with Justinhttps://www.facebook.com/ownitcoaching1/https://www.instagram.com/ownit.coaching/https://www.youtube.com/channel/UCDetLdQmF_t_sEM-6d4eFkQhttps://www.linkedin.com/company/justown-it/Find Justin on this website: ownitcoaching.com Connect with Cary!https://www.instagram.com/caryjack/https://www.facebook.com/SirCaryJackhttps://www.linkedin.com/in/cary-jack-kendzior/https://twitter.com/thehappyhustlehttps://www.youtube.com/channel/UCFDNsD59tLxv2JfEuSsNMOQ/featured Get a free copy of his new book, The Happy Hustle, 10 Alignments to Avoid Burnout & Achieve Blissful Balance https://www.thehappyhustle.com/bookSign up for The Journey: 10 Days To Become a Happy Hustler Online Coursehttps://thehappyhustle.com/thejourney/Apply to the Montana Mastermind Epic Camping Adventurehttps://thehappyhustle.com/mastermind/“It's time to Happy Hustle, a blissfully balanced life you love, full of passion, purpose, and positive impact!”Episode Sponsors:If you're feeling stressed, not sleeping great, or your energy's been kinda meh lately—let me put you on to something that's been a total game-changer for me: Magnesium Breakthrough by BiOptimizers. This ain't your average magnesium—it's got all 7 essential forms that your body needs to chill out, sleep deeper, and feel more balanced. I take it every night and legit notice the difference the next day. No more waking up groggy or tossing and turning all nightIf you're ready to sleep like a baby, calm your nervous system, and optimize your recovery, go grab yours now at bioptimizers.com/happy and use code HAPPY10 for 10% OFF.99 Designs- Need a killer logo, stunning website, or next-level brand design?Stop DIY-ing and start delegating like a boss with 99designs by Vista! Neurable- If you're looking to level up your focus, productivity, and mental wellbeing all at once, do yourself a favor and check out Neurable. You get a special hookup—just use the code HAPPY at checkout and get $100 off.

Have a question? Click here. In this opening Moment of Grace, Kathi Lipp gently guides us through the ongoing challenge of meal planning and preparation, offering encouragement to care for our body, soul, and mind. Her book Sabbath Soup is a treasure trove of recipes—I've truly enjoyed every one I've tried. I'm especially looking forward to cooler days so I can make her chicken and black bean soup again. Here is Kathi's Moment of Grace.Listen to the original full length episode here: The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi LippSabbath SoupKathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and turn it into delicious meals for those they host at the Red House Writers retreats.Join The Stronger Collective Nourished Notes Bi-Weekly Newsletter 30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Moderation is exhausting. Let’s talk about what’s possible when you stop playing the game. In this listener-favorite list-style episode, we share the 10 best things about never having to moderate alcohol again, and trust us, it’s more freeing than you think. From the relentless mental gymnastics (“Should I? Shouldn’t I?”) to the emotional fallout of breaking yet another promise to yourself, moderation often becomes more of a burden than a solution. So what happens when you stop trying to control your drinking and start living in true freedom? Spoiler alert: more headspace, less shame, deeper joy, better boundaries, and a whole lot more time for Jesus (and wildflowers ). What You’ll Learn in This Episode: Why moderation takes more time, energy, and mental space than we realize The sneaky ways alcohol was stealing our joy—even in “small” amounts How living alcohol-free helps us show up more fully as moms, wives, and women of faith What shifts when you no longer have to plan, justify, or recover from drinking The role of curiosity, compassion, and truth in breaking the cycle How ditching moderation leads to deeper peace, clearer boundaries, and surprising laughter

This week, fitness and nutrition expert Autumn Calabrese joins me to talk about health, hormones, and how to feel good in your body after 40. Autumn keeps it real with simple, doable tips that actually work—no extreme diets or intense workouts required. We talk about how small habits, like drinking more water and eating cleaner, can help balance your hormones and boost your energy. She also shares a powerful reminder: you can love yourself and still want to grow. If you're looking for inspiration to take back your health—without deprivation or overwhelm—this episode is for you! And if you're looking for a solid next step, Autumn's ⁠Everything's Perfect⁠ summer workout is a great place to start. In this episode: How Autumn became a fitness "guru" Why obesity is so common Simple steps to improve your health The connection between nutrition and hormone health Why you can love yourself and still want to improve your health What drives real change Autumn's number one health hack Here is my favorite quote from this episode: “Build the habits that build the confidence that builds the consistency.” - Autumn Calabrese If you want your questions answered then leave a comment or call me and leave me a voicemail at 404-913-6460 There is BONUS CONTENT in our free newsletter so make sure to subscribe at https://www.kimgravelshow.com Collecting Confidence, my best-selling book is now available in paperback with a brand new discussion guide! Click this link to buy it now: https://www.barnesandnoble.com/w/collecting-confidence-kim-gravel/1141694399?ean=9781400238606 Join my Love Who You Are movement at https://lwya.com Connect with Me: ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠                                          ⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠ Connect with Autumn Calabrese: Website Instagram TikTok YouTube Everything's Perfect Podcast New episodes of The Kim Gravel Show drop every Wednesday at 6pm EST. Support our show by supporting our Sponsors: Rocket Money Rocket Money is a smart, all-in-one personal finance app that helps you cancel unwanted subscriptions, lower bills, manage your money better — all in one place. Just connect your bank account, and Rocket Money does the rest. Take control of your finances today. Try Rocket Money for free: https://RocketMoney.com/kimgravel Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, fitness and nutrition expert Autumn Calabrese joins me to talk about health, hormones, and how to feel good in your body after 40. Autumn keeps it real with simple, doable tips that actually work—no extreme diets or intense workouts required. We talk about how small habits, like drinking more water and eating cleaner, can help balance your hormones and boost your energy. She also shares a powerful reminder: you can love yourself and still want to grow. If you're looking for inspiration to take back your health—without deprivation or overwhelm—this episode is for you! And if you're looking for a solid next step, Autumn's ⁠Everything's Perfect⁠ summer workout is a great place to start. In this episode: How Autumn became a fitness "guru" Why obesity is so common Simple steps to improve your health The connection between nutrition and hormone health Why you can love yourself and still want to improve your health What drives real change Autumn's number one health hack Here is my favorite quote from this episode: “Build the habits that build the confidence that builds the consistency.” - Autumn Calabrese If you want your questions answered then leave a comment or call me and leave me a voicemail at 404-913-6460 There is BONUS CONTENT in our free newsletter so make sure to subscribe at https://www.kimgravelshow.com Collecting Confidence, my best-selling book is now available in paperback with a brand new discussion guide! Click this link to buy it now: https://www.barnesandnoble.com/w/collecting-confidence-kim-gravel/1141694399?ean=9781400238606 Join my Love Who You Are movement at https://lwya.com Connect with Me: ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠                                          ⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠ Connect with Autumn Calabrese: Website Instagram TikTok YouTube Everything's Perfect Podcast New episodes of The Kim Gravel Show drop every Wednesday at 6pm EST. Support our show by supporting our Sponsors: Rocket Money Rocket Money is a smart, all-in-one personal finance app that helps you cancel unwanted subscriptions, lower bills, manage your money better — all in one place. Just connect your bank account, and Rocket Money does the rest. Take control of your finances today. Try Rocket Money for free: https://RocketMoney.com/kimgravel Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today. We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not. We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance. Melissa explains her lab's pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function. We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults. For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Melissa Ilardo 00:02:35 Nature vs Nurture, Gene Expression, Eye Color 00:07:06 Sponsors: Joovv & Eight Sleep 00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction 00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations 00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex 00:32:52 Cultural Traditions, Free Diving & Families; Fishing 00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise 00:42:43 Sponsors: AG1 & LMNT 00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement 00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics 00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein 01:03:20 Human Evolution & Diet, Lactase, Fat 01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy 01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection 01:17:15 Sponsor: Function 01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics 01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset 01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening 01:44:36 Admixture, Genetics; Are Humans a Single Species? 01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices