Podcasts about when sarah

Learning to care for a plant can be such a rewarding experience, but how do you go about managing 120+ of them under one roof?!? Plant lover Sarah Penny joins the podcast giving us some insight as to how she cares for the literal jungle she has here in the city of Cincinnati.  When Sarah isn't caring for her plants or her squad of senior Chihuahuas, she is managing a popular social media page called "Jungle in the Nati" where she shares tips and tricks that any plant enthusiast can appreciate.  It's a magical place where you'll find an abundance of plant education, a beautiful botanical aesthetic and a bunch of ridiculously funny voice over videos. (Tic Tok / Instagram / Facebook) New to the plant game, Bryn and Laura ask the deep rooting questions that can help guide anyone and everyone to grow a green thumb on their own. Is it bad if your pots don't have drainage holes? What is propagation and what makes it the perfect gift? Why are people camping outside of store fronts overnight just to buy plants and is there a method to the madness? Join us as we grow a green thumb and  attempt to learn how to propagate success in plant parenthood. Music Credit: Ready for This by Dan Phillipson

Welcome to the first ever LIVE on the podcast coaching call! In this series where Cat and Renee coach the fabulous Sarah Lewis from Slate + Brush Design Studio! When Sarah filled out her coaching application form she asked us to help coach her through her money mindset blocks. Together we'll be hashing out issues regarding her pricing, knowing her worth as an amazing watercolor artist, and being more confident in charging what she's worth! If you struggle with pricing your services in your business or feeling like you can't charge what you know in your heart you deserve then you'll LOVE this episode! Cat and Renee give Sarah two perspectives on the importance of charging more for your time and mindset tips that'll help you shut your “itty bitty shitty committee” thoughts up so you can be MORE PROFITABLE in your business!  Follow Sarah of Slate + Brush at: www.slateandbrush.com  www.instagram.com/slateandbrush/ Huge thank you to our episode sponsor Linsey Levine over at Linsey Shae Consulting. Lindsey is your go to woman for setting up LLCs, Trademarks, Contracts and anything legal in your business. You can find out more about Linsey Shae Consulting at: www.linseyshaeconsulting.com/ www.instagram.com/linseyshaeconsulting/ If you found this episode value please share it with a friend and leave a raving review and hit that subscribe button so we can help many more small businesses like yours! www.dreamstoplanspodcast.com/sponsor  www.dreamstoplanspodcast.com www.instagram.com/dreamstoplanspodcast www.facebook.com/groups/dreamstoplanspodcast www.mygirlfriendrenee.com www.kittymeowboutique.com

My guest on “I HAVE TODAY with Diane Forster” was Sarah McCrum, author of “Love Money, Money Loves You.” Sarah helps people transform their relationship with money. Her approach is so different! It's so unconventional and she is best known for being relaxed, practical and grounded on this topic that causes most people stress, fear and worry. When Sarah shared that back in 2010 while spontaneously writing a message FROM MONEY to her, the first thing Money said to her was, “I would like you to love me. I am energy. I am very powerful and beautiful. I am an incredible web of connections...I am not the devil. I never have been...I connect human beings with each other.” It made me think about and connect with money in a whole different way! Her book is filled with 60 messages from money! It's an amazing book. One of the biggest take-aways she shared was one question she teaches all of her students to ask frequently. Tune in to learn that powerful question as well as Sarah's brilliant wisdom on the topic of your relationship with money. Sarah stayed for the “Mentor Me Minute” Segment and answered questions on our viewer's questions and challenges around money mindset. It was brilliant! Sarah gave away a special gift as well, called the “Money Score Card” at moneyscorecard.app. Manifest money, abundance and wealth the easy and fun way! Download your FREE Money Mantra at: https://www.dianeforstergifts.com/ Follow Diane: WEBSITE http://www.dianeforster.com/

When Sarah signed up to go overseas to India at 18, she went through a 2 week training program called “The Lords Boot Camp” before her big trip. Tune into part one of this two-part pod on Sarah's experiences living in the swamps of Florida and her journey across the world from 2006. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Today's guest is Sarah Townsend from the city of Gloucester in the UK. Sarah has been a freelance marketing copywriter for more than 20 years and is the author of the #1 Amazon bestseller “Survival Skills for Freelancers: Tried and Tested Tips to Help You Ace Self-Employment Without Burnout.”   Sarah uses clever copy to help businesses become more successful, and she's on a mission to raise awareness about the importance of mental health and wellbeing for freelancers and the small business community. She does this through talks, webinars and interviews.   When Sarah struck out on her own as a freelancer, she was a 20-something-year-old new mom. She couldn't find business or personal development books that spoke to her needs. They all seemed to be written for middle-aged men in suits. So, in 2020, Sarah published her own book that addressed the needs that she saw.   “I wanted to create a book that people would love for the support and the reality check and the ‘heart on your sleeve' telling it like it is side. The book very much focuses on mindset.”   Often, freelancers have the talent and the skills. That's not what they struggle with. Instead, we struggle with things like isolation, not knowing what to charge, having the confidence to grasp opportunities, procrastination, lack of motivation and imposter syndrome. Those are topics Sarah covers in her book.   Sarah doesn't agree with a common formula that is recommended freelancers use to determine their income goals. That formula is to take the annual salary you want to earn, subtract several weeks for vacation and sick time and then divide it by the number of weeks and then divide that by the number of days you plan on working. And that is your day rate.   However, Sarah says that formula is a recipe for burnout because it assumes you are getting paid for all of those hours. It doesn't account for unpaid administrative work, professional development, and marketing and following up.   Sarah says not only are we afraid of failure, but we are also afraid of success. This fear of the unknown holds us back because “I know what I like and I like what I know.” We often like our comfort zone.   She encourages us to think about author Marianne Williamson's famous quote, which is: “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world.”   Clients can pick up on a lack of confidence, and that may cause them to ask for a lower rate. And if you agree to that lower rate, you're perpetuating the “client and supplier” relationship, when you should be aiming to work on a level with your clients that is based on mutual trust, understanding and respect.   If you take on the clients that are wrong for you, those are the ones that sap all your energy and take up more space in your week than great clients do.   Melanie recognized that this spring and summer, as people started to emerge from pandemic lockdown in many countries, freelance business owners seemed to be talking a lot about burnout as we figure out a new way to do things.   Sarah often talks about the importance of mental health and wellbeing for freelance business owners. As she says, “if you're not taking care of you, you don't have a business because you are your business and you'll have nothing left to give.”   Burnout starts on a slippery slope, first with day-to-day stress and anxiety, which can lead to overwhelm, which can lead to burnout. Sarah says freelancers almost take for granted that they'll always feel stressed and overwhelmed. But, freelancers need to set boundaries and get super clear on their process and then make sure their clients know that process and those boundaries. When you manage client expectations in this way, clients are less likely to micromanage you.   Know what your personal signs of burnout are. For Sarah, it's when she's not getting enough sleep and not making time to get outdoors every day.   As you consider how to set boundaries with yourself and your client, consider telling clients what your office hours are. And put your office hours in your email signature.   When it comes to pricing, Sarah charges based on her value, not an hourly or day rate. She explains to clients her billing process. She requires a nonrefundable 50% deposit up front. And when she sends the first draft of the project, she also sends the invoice for the balance of the fee. She said some freelancers fall behind in that because they wait until the client “signs off” on the project.   Sarah talks about removing “should” and “just” from your language and emails.     Biz Bite: Create a Boost Bank (a photo album on your phone of screenshots of positive comments about you)   Resources:   Sarah's Book “Survival Skills for Freelancers” Buy “Survival Skills for Freelancers” on Amazon Sarah on Twitter Sarah on LinkedIn Sarah on Instagram Sarah's copywriting website   Episode #95 of Deliberate Freelancer: How to Dream Bigger and Transform Your Freelance Business, with Cathy Wilkes   Episode #90 of Deliberate Freelancer: Coping with One Year of COVID-19 Lockdown, with Therapist Emily Derouin   Hiya call blocker app

Liz and Sarah talk about how they're trying to stay zen during endless Zoom meetings as they move into the post production phase of Fantasy Island. In theIr new segment A Day In The Life, they share exactly what a day of showrunning looks like — for Sarah the day started at 5:30am! Then In Take Hike, Liz and Sarah discuss how making little adjustments can have a big impact. One example? When Sarah and Violet share a bed, they each have their own comforter. This week's Hollywood Hack is quite tasty: Gluten Free Oreos! Happier in Hollywood is part of ‘The Onward Project,' a family of podcasts brought together by Gretchen Rubin—all about how to make your life better. Check out the other Onward Project podcasts—Happier with Gretchen Rubin, Side Hustle School, Do The Thing, and Everything Happens with Kate Bowler . If you liked this episode, please subscribe, leave a review, and tell your friends! LINKS: Gluten Free Oreos https://www.oreo.com/oreo-gluten-free Learn more about your ad choices. Visit podcastchoices.com/adchoices

What's it like to surf one of the scariest big waves on earth, and be the first woman to do it? When I think of women's big wave surfing, I immediately think of Sarah Gerhardt-Northern California's courageous Maverick's surfer. When I was only a teenager, learning to surfer myself, Sarah was pushing the limit for women's surfing at one of the scariest, coldest, most daunting waves on earth.    And not only has she dominated one of the biggest, most difficult waves to surf in the world, she is also a mama of two, and professor of Chemistry. This mama is both accomplished, on a physical and intellectual level, and uses her focus and analytical brain, to master all that she sets her sights on.    What I find the most interesting about Sarah, is that she studied Mavericks at length before actually dropping in on a wave herself. It's fascinating to hear to progression of going from watching to actually partaking in one of the scariest things a human can do. Her husband, Mikey, one of the most accomplished male big wave surfers, is one of her greatest inspirations and she admits he's her favorite surfer to watch out at Mavericks.    In 1998, she paddled out to watch from the channel, analyzing and watching every wave, and eventually paddled into a few herself. She admits that it is terrifying, but that knowing your surroundings, having good equipment and clocking in the hours studying the wave has helped to keep her feeling safer in this treacherous environment.    Sarah is not someone who had it easy growing up, she has experienced homelessness and poverty, and appreciates all that she has and has accomplished. Today we are going to talk about what she learned from her tough upbringing and how thats made her who she is today, how that has informed her parenting, how big wave surfing affected her parenting and what its like to face our biggest fears.  Take Aways:  Sarah's life before surfing Mavericks, and what inspired her to surf the wave in the first place Homelessness and struggle in Sarah's childhood and how it led to who she is today How Sarah homed in on Maverick's and began training seriously to surf the wave How Sarah and her friends trained with heavy rocks and big wave gear to get into shape for giant wave surfing Sarah's experience watching this terrifying wave from the channel, and analyzing every little detail of the wave and conditions. Sarah's first paddle out at Mavericks and how she got slapped around, scared and discouraged. The next time she paddled out, she felt more confident, and how her mindset shifted. How our mindset can get us to do things we never could've imagined in this life. Channeling intensity into courageous pursuits When Sarah met her husband Mickey and how he pushed her to appreciate this wave even more. Sarah's take on new motherhood versus now, and the challenges that accompany each stage. Why Sarah opted out of big wave surfing last year during the COVID pandemic.

Today, Alex and Lisa chat with Sarah Rusbatch about how getting sober changed her life completely. Moving to Australia made her aware of how alcohol had become her companion and part of her identity. When Sarah decided to take a break from alcohol, she realised her life had so much potential. Sarah is over 2 years sober and has since re-trained as a women's health and wellness coach with a specialism in sobriety and addressing unhealthy habits. She lives in Australia, originally from Manchester in the UK and attributes all the great things in her life to her sobriety. Sarah runs a global community for women looking to live their best lives. Find Sarah here: https://slrwellness.com The Women's wellbeing Collective - https://www.facebook.com/groups/342319476897067 https://instagram.com/slrwellness https://www.facebook.com/slrwellness/ Facebook group: https://www.facebook.com/groups/342319476897067 Please check out our website https://www.beesoberofficial.com. You can also check out the following link to find out more of what we are up to, you can sign up to our newsletter, join our Facebook group and subscribe to our YouTube channel - linktr.ee/beesober Season three is sponsored by IPHM, The International Practitioners of Holistic Medicine, an International Accreditation Board for Holistic, Complementary, Alternative, Beauty Therapists and Training Providers & Counsellors. Visit their website here for more information: https://www.iphm.co.uk/ Additional links: Nacoa: https://www.nacoa.org.uk/ AA https://aa.org/ Al Anon https://al-anon.org/ Domestic Violence UK: https://domesticviolenceuk.org/ Luna Courses: https://www.lunacourses.com/ Use code BEESOBER20 to receive £20 off any course over £50 15% off Nocktail use BEESOBER at checkout https://www.nocktail.com 10% off Noughty AF wine use BEESOBER10 at checkout https://thomsonandscott.com/products/noughty-alcohol-free-sparkling-wine Buy a range of AF drinks from The Dry Drinker https://scripts.affiliatefuture.com/AFClick.asp?affiliateID=348247&merchantID=7264&programmeID=26735&mediaID=-1&tracking=&url=

Rashi writes at the beginning of this week’s parasha, Beha’alotecha , when Aharon saw all of the Nasi’im bringing big donations to the inauguration of the Mishkan, חלשה דעתו – he felt bad that he did not have a part in them. Hashem told Aharon שלך גדול משלהם – your portion is better than theirs. Your job will be to light the Menorah and prepare the wicks . How is that better? Some of the ba’aleh mussar explain the give and take as follows. Aharon saw how others were serving Hashem and he felt bad that he couldn’t serve Hashem like they were. Hashem told Aharon, I don’t get impressed by how big a donation is or by what it consists of. What impresses Hashem is that each person does the job that He wants them to do – שלך גדולה – you have to consider your job the greatest job of all because only you could do it and nobody else could. Sometimes we look around at what others are accomplishing and we feel bad that we aren’t doing the same. Everybody has a different job in this world to do. It does not matter what others are doing. What matters is if we are doing what we are capable of doing. Hashem loves each and every person’s avodah , not because of what it is but because of who it is coming from. Even if someone has been underachieving in the past, Hashem is waiting, kavayachol, with open arms to once again become close with him. Whatever we do He adores and when we want to get closer, Hashem helps us do it. Rabbi Yechiel Spero told a story about a young couple who moved to Baltimore. On their first Shabbat as newlyweds, the bride Sarah escorted her husband to shul on Friday night. As she was sitting in the ladies’ section, she noticed it was messy and decided to clean it up and organize it. While she was putting away the siddurim on the bookshelf, she saw a tefillin bag buried underneath a bunch of objects. Sarah took it and put it on a noticeable shelf so the one who it belonged to would be easily able to find it. After she finished cleaning, she admired what she did and decided to come back and do it every week. She noticed week after week the tefillin were always in that spot she put them in. She came back on a weeknight and took a picture of the bag and put up a sign with her number saying, whoever knows whose tefillin these are should please call her. She then took the tefillin to her house for safekeeping. Weeks later, she got a phone call from a woman who said she recognized the name on the bag. She was almost positive that it belonged to her old neighbor’s son. That family had moved to Israel five years earlier. Although she hadn’t spoken to them in years, she did have their phone number and happily gave it to Sarah. When Sarah called, the phone rang twice and then was declined, so she left a message. Two minutes later, Sarah’s phone rang - it was the woman in Israel. After Sarah told her about her experience with the tefillin , she asked this woman if by any chance those tefillin belonged to her son. She heard silence on the line and then some muffled cries. Then the woman began to speak. “My son had gone off the derech 5 years ago. He struggled terribly and stopped wearing his tefillin . Our relationship has been extremely strained. We speak once or twice a year when he needs something. Today, my son called me and said, ‘Mom, I want to come home. I am going to start praying again. Do you know where my tefillin are?’ While he was asking me that question, your phone number came across my screen. I told him I would find them. Then I heard your message saying you had them.” Hashem loves our avodah so much. Even a boy who was off the derech for 5 years, when he wanted to put his tefillin on again, Hashem orchestrated the events with amazing hashgacha to have them ready and waiting at that exact moment. Shabbat Shalom.

Rashi writes at the beginning of this week's parasha, Beha'alotecha , when Aharon saw all of the Nasi'im bringing big donations to the inauguration of the Mishkan, חלשה דעתו – he felt bad that he did not have a part in them. Hashem told Aharon שלך גדול משלהם – your portion is better than theirs. Your job will be to light the Menorah and prepare the wicks . How is that better? Some of the ba'aleh mussar explain the give and take as follows. Aharon saw how others were serving Hashem and he felt bad that he couldn't serve Hashem like they were. Hashem told Aharon, I don't get impressed by how big a donation is or by what it consists of. What impresses Hashem is that each person does the job that He wants them to do – שלך גדולה – you have to consider your job the greatest job of all because only you could do it and nobody else could. Sometimes we look around at what others are accomplishing and we feel bad that we aren't doing the same. Everybody has a different job in this world to do. It does not matter what others are doing. What matters is if we are doing what we are capable of doing. Hashem loves each and every person's avodah , not because of what it is but because of who it is coming from. Even if someone has been underachieving in the past, Hashem is waiting, kavayachol, with open arms to once again become close with him. Whatever we do He adores and when we want to get closer, Hashem helps us do it. Rabbi Yechiel Spero told a story about a young couple who moved to Baltimore. On their first Shabbat as newlyweds, the bride Sarah escorted her husband to shul on Friday night. As she was sitting in the ladies' section, she noticed it was messy and decided to clean it up and organize it. While she was putting away the siddurim on the bookshelf, she saw a tefillin bag buried underneath a bunch of objects. Sarah took it and put it on a noticeable shelf so the one who it belonged to would be easily able to find it. After she finished cleaning, she admired what she did and decided to come back and do it every week. She noticed week after week the tefillin were always in that spot she put them in. She came back on a weeknight and took a picture of the bag and put up a sign with her number saying, whoever knows whose tefillin these are should please call her. She then took the tefillin to her house for safekeeping. Weeks later, she got a phone call from a woman who said she recognized the name on the bag. She was almost positive that it belonged to her old neighbor's son. That family had moved to Israel five years earlier. Although she hadn't spoken to them in years, she did have their phone number and happily gave it to Sarah. When Sarah called, the phone rang twice and then was declined, so she left a message. Two minutes later, Sarah's phone rang - it was the woman in Israel. After Sarah told her about her experience with the tefillin , she asked this woman if by any chance those tefillin belonged to her son. She heard silence on the line and then some muffled cries. Then the woman began to speak. “My son had gone off the derech 5 years ago. He struggled terribly and stopped wearing his tefillin . Our relationship has been extremely strained. We speak once or twice a year when he needs something. Today, my son called me and said, ‘Mom, I want to come home. I am going to start praying again. Do you know where my tefillin are?' While he was asking me that question, your phone number came across my screen. I told him I would find them. Then I heard your message saying you had them.” Hashem loves our avodah so much. Even a boy who was off the derech for 5 years, when he wanted to put his tefillin on again, Hashem orchestrated the events with amazing hashgacha to have them ready and waiting at that exact moment. Shabbat Shalom.

When body image issues and limiting beliefs stem from childhood, it can be so difficult to be content with your adult body. Contentment comes not just from healing these traumas, it also comes from removing triggers from your daily life. Dr. Sarah Stierman talks about how she broke up with the scale and feels good at her new stronger and smaller, though heavier, size.   How to Break Up with the Scale Put your scale in another room (or remove it from the house) Determine your body type Work out and eat to support your body type List your evidence of non-scale related success (photos, measurements, how you feel)   About Dr. Sarah Stierman Dr. Sarah Stierman is a board-certified Dermatologist and Dermatopathologist in private practice in NW Ohio. She co-owns her practice of 12 providers (including her husband of 18 years) and 65+ employees.  Dr. Sarah Stierman enjoys treating patients of all ages with medical, surgical, and cosmetic concerns. She especially enjoys helping adult women achieve optimal skin health through science-based skincare and procedures.  She is a mother of two school-aged children, and a pet mom to 17 (dogs, cats, chickens, and one fish at last count). Sarah actively participates in local community theatre, vocal performance music, and is an avid supporter of the Arts. In her spare time, she works on her Overwhelm, lifts heavy things, enjoys vegetarian cooking, and tries to catch up on her sleep. ...the Work never ends!   Healing Limiting Body Beliefs It’s unfortunate, but so many of us develop body image issues in our childhood. Whether this stems from traumatic events perpetrated by family members, like what happened to Dr. Sarah Stierman, or societal pressure, these events trigger limiting beliefs about our body. Sarah explains how she was always bigger than her friends. She now understands she has a different body type - a mesomorphic body - that is naturally bigger. This body type also gains muscle much easier than other body types. When Sarah accepted that she couldn’t change her body type, she learned to embrace it. This meant she started understanding how to fuel it and what exercise feels good.   Breaking Up with the Scale Sarah had to check her perfectionist ways at the door. She chose to reframe and embrace her mesomorph body for what it can actually do - not what she wanted it to do. She realized it wasn’t going to be perfect, but it was her body. Part of Sarah’s monumental journey to self-acceptance was breaking up with the scale. It’s not an easy decision to make, especially when you’ve been a slave to it all your life. Sarah physically removed it from her life, but mentally it was much harder. Any time Sarah feels doubt and like she needs to check on the scale, she instead writes lists of all the non-scale victories she’s achieved. Muscle weighs more than fat is a mantra we can all live by.   Homework for Women Physicians Have you split up with your scale yet? If you haven’t, I want you to start the process. Move your scale out of its normal home and go a week without stepping on it. A week is easy? Try a month. Let me know in the comments on the episode page how you get on.   In This Episode  How our childhood can create limiting beliefs about our bodies [7:30] What happens when you accept that you can’t change your body type [14:00] How to embrace imperfection [17:15] How to break up with the scale [19:30] Why the Transform program is different from other transformation programs [26:30]   Quotes “It’s just phenomenal how stifling it was and created my limiting beliefs. I know my metabolism is not broken based on my results with Transform. It’s just amazing how easy it is to derail yourself. You’re the only one standing in the way of yourself.” [9:23] “I’m a chronic over-achiever so I guess I’m just going to have to reframe and embrace my body for what it actually can do. It’s amazing when you actually are able to harness your own potential.” [15:18] “I have done strength training body transformation programs before. I hurt myself. I injured my back and injured my elbow, I had tendonitis. I felt so betrayed by my own body and felt that nothing works. When I show myself that I can be strong and I can make gains, my body just shuts down and betrays me. Transform felt easy because I can gain muscle so easily, but it also felt good. It didn’t feel like I was punishing myself. It didn’t feel like I was going to hurt myself. The biggest shift, this time around, is breaking up with the scale for good. It’s over.” [26:16]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 50: Dr. Lindsey Davis on Overcoming Limiting Beliefs Episode 54: Dr. Monica Milas on Transformation Through 100 lb Weight Loss Episode 53: Dr. Harita Raja on Mind-Body Transformation

Welcome to Clairstone! In this episode, you will learn how to use the English words "broken" and "charge".TRANSCRIPT:Hello everyone, my name is Shivika, and you are listening to the English ClAIRSTONE Podcast, where you can build the cornerstone of your English vocabulary! For all the new listeners, welcome to the community, and for our regulars, hello again! Before we start, I will remind you that we upload new episodes twice a week and there are transcripts for each podcast episode in English, Arabic, and Spanish at our website projectclair.org, so go check that out if you want to follow along!Today we will be learning about the words Broken and ChargeTo start, broken is spelled as B-R-O-K-E-N. Broken can be used as an adjective. Broken can have two meanings, one emotional and one physical. For the physical definition, it can mean something that has been damaged to not be working as it is supposed to. For example, when a clock stops working it is broken or when someone injures their bone and it snaps, it is broken. An example of a sentence can be, “When Sarah crashed her car it was broken after that.” the emotional meaning of broken is someone who has lost all hope and is very depressed, someone who has to fight to live everyday. An example of a sentence could be, “After losing his sister, Mark was a broken man.” To go onto the next word, charge is spelled as C-H-A-R-G-E. Charge can be used as a verb. The first meaning of charge as a verb is the amount someone is demanded to pay from something they buy. For example, nordstrom charges $30 for a dress. That price is not negotiable and is a demand if you buy that dress. Also since it is a verb and the sentence is in present tense, ‘charges' is used. An example of a sentence could be, “Rody charged Jane 10 dollars to sell her a candle.” The other meaning of charge is to accuse someone of something especially something to do with breaking the law. For example, someone who physically hurt someone can be charged with one count of assault. An example for a full sentence is “Bobby scammed people to buy fake products from him, as a result he was charged with two counts of fraud.'' Also, since the sentence is past tense, charged is used. Well, that is it for today's episode! This was the Clairstone Podcast, and for the full transcript for all our episodes, you can click on the info icon on our platform or go to our website at projectclair.org. I hope you will start to use the words “charge” or “broken”  in your English practice, and I will see you next time! Bye everyone!

I had the pleasure of chatting with Sarah Manuel has never taken “no” for an answer. Despite living life in a wheelchair and being given a death sentence as a child, Sarah has never accepted her limitations. When Sarah was told to be satisfied to merely exist, she told anyone who would listen her dreams for the future including having a meaningful career, falling in love, and having a child. Sarah successfully turned those dreams into reality, and now she has taken these hard-won life lessons and teaches others how to envision the future of their dreams, discover their purpose, and turn their dreams into reality. Website: http://sarahmanuel.com/destination-tomorrow Instagram: https://www.instagram.com/sarahmanuel35/ Facebook: https://www.facebook.com/manuelsarah35 For ALL things Successful Diligence: https://linktr.ee/shelmy_life ~ Sign up for the Successful Diligence™ Newsletter so you never miss a thing! https://successfuldiligence.ck.page/ We appreciate your support! Every penny helps and really does help and make a difference! https://anchor.fm/successfuldiligence/support OR https://www.buymeacoffee.com/diligence ~ Thank you for listening and sharing! Copyright © 2021 Successful Diligence™, LLC All rights reserved. --- Send in a voice message: https://anchor.fm/successfuldiligence/message Support this podcast: https://anchor.fm/successfuldiligence/support

Sarah Crook is the founder and CEO of Alisabeth Designs, a branding and web design boutique for wedding industry professionals serving clients worldwide. When Sarah is not leading her team of 7, you'll find her guiding her group of over 1000 designers in weekly discussions or mentoring designers one on one to help them achieve their greatest business aspirations.In this Episode we dive into;How to fail forwardWhat is branding & SEOWhat SEO isWhy is web design is so important Mistakes brands make oftenwhat you NEED on your home page!The most important place to startBe sure to subscribe, leave a rating, and share with a friend, see you next week! Listen to the episode! | Follow me on Instagram! | Follow me on tiktok!

Welcome to another episode of the podcast. Today on the podcast I feature an interview with Sarah Long. Sarah is a CPA from Charleston, WV and the author of “College Cooking 101- Fast Food Without a Kitchen”. When Sarah’s daughter went away to college, she did not like the cafeteria food and it became clear that she was going to have to start cooking in her dorm room. A series of texts sent to her daughter on what and how to cook turned into a cookbook proposal that Sarah pitched to publishers, and for which she received 3 offers to publish. In this episode we talk about Sarah’s journey to become a published cookbook author as well as the importance of the balance between the business of writing a cookbook proposal and the creativity of writing a cookbook manuscript, as well as Sarah’s tips for cookbook writers who want to get published without an agent.    Things We Mention In This Episode: College Cooking 101: Fast Food without a Kitchen Authors Guild Learn more about How to Get Paid to Write a Cookbook during this free masterclass 

When Sarah’s favorite Uncle Randy tragically died, it was hard on her and the whole family. But two days after his death, she woke up to see him sitting at the foot of her bed. He brought a message of peace and comfort. But it was the beam of light that captivated her young mind. Listen to see what happened as she was touched by the light. Her experience was truly miraculous. We then had fun chatting about some of our other unexplainable spiritual experiences. Resources: Season 1 Wonders and Miracles: Stories of Miraculous Moments in Everyday Lives Hearts of the Fathers by Sheldon Lawrence, Support our sponsors www.meditationsonthemount.com  & www.bibledice.com   Visit www.wondersandmiracles.com for more stories or to submit a story.  Follow me on Facebook and Instagram @wondersandmiracles

In this week’s episode, host Richard Niles shares a love story for the ages, that of Jack and Sarah Carver, creators of the beloved regional children’s series Podgy and Pals. When Sarah tragically passed away, leaving Jack alone and emotionally unstable, his relaunch of the popular series took on an unusual life of its own... Follow Justin Yandell and Chris Vander Kaay on Twitter: @justyandeli and @ckvanderkaay. Thanks to Valeska Griffiths for the artwork and Drew Pidgeon for the amazing music. If you like our podcast, please rate, review, and subscribe!  Discover more fabulously spooky Anatomy of a Scream Pod Squad shows at anatomyofascream.com and follow the network on Twitter and Instagram @aoas_xx

The Whole View, Episode 450: Spices on the AIP? What’s In, What's Out, and Why. Welcome back to episode 450! (0:28) Stacy and Sarah both have sensitivities to nightshades due to inflammation-driven health issues.  Nightshades are common trigger foods and can be super problematic to autoimmune diseases and chronic illnesses as well. This is because the immune system is already in overdrive. Adding an immune stimulant (such as nightshades) to the equation can cause symptom flare-ups. The logic that goes into the autoimmune protocol requires a little bit of reasoning about how best to apply it to your day-to-day choices. When writing her book on AIP, Sarah's research really focused on how the immune system works and how it intersects with nutrients, lifestyle, hormones, etc. Understanding how foods can be problematic for some people is never irrelevant. Even if you're perfectly healthy, the science behind AIP can be applied to optimize diet and troubleshoot any future health issues. In this episode, Stacy and Sarah plan to do a deep dive into what herbs and spices are awesome when on AIP, which are considered early reintroductions, and which ones are best avoided until the very end of the healing process. For more references, please see: When Do We Re-Do the Elimination Phase of the AIP? Can Food Intolerances Be Fixed? Food Allergy, Sensitivity, and Intolerance: What’s the Difference?   What Do I Do After a Bad Reaction? Listener Question This episode was inspired by this listener question from Jeff. (10:30) Hello, I'm a chef of 20 years and as most of us in the hospitality industry have experienced, things are not good. During my temporary retirement I've decided to help out a family who has started an AIP diet. I haven't cooked specifically for a person who has said they are specifically AIP, but I have had plenty of experience with similar dietary needs. It will no doubt be a challenge, but it will be a fantastic learning experience and chance to change a persons experience while on their path to recovery. In my journey I'm looking for ways to infuse the flavors which I like to use in ways that will be in line with the protocol. My inquiry has to do mainly with flavor infusion. Take for example a brine for pork. I use products like whole black peppercorn, whole coriander seed, mustard seed, etc. to add layers of flavor to the brine. Is the main issue with these spices the pieces of the seeds? Are the extracted oils also off limits? My main concern is around spices. I would venture to believe that nightshade oils are the problem (i.e. dried chilies, capsicum, etc). - Jeff Stacy reflects on how much she enjoy's Jeff looking at it from a chemistry perspective in the cooking. Alternatively, people who find out they can't eat raw tomatoes might discover they can have cooked ones as they reintroduce foods back into their diet. It's very bioindivideal, meaning Stacy and Sarah can't answer what foods will affect you and why. AIP is a way to isolate triggers for you personally to optimize your health. Overall Philosophy Spices on the AIP Sarah believes the most helpful place to start is taking a step back and looking at herbs and spices in general. (13:30) The autoimmune protocol first tries to flood the body with nutrients- both essential and nonessential. Sarah references this show for more information on nutrient toxicity. Another thing AIP tries to do is remove inflammatory properties from the diet. Herbs are derived from the leaves of fragrant plants and sometimes flowers.  They are safe to use whole, fresh or dried. It's actually very beneficial to include them since the same phytonutrients that provide the flavor tend to be awesome antioxidants and anti-inflammatory.  Other properties they often have are anti-cancer, liver protective, neuroprotective, and more. See our Essential Oil show for more on extracts, though.  These can be more complex and don't get an automatic pass. TPV Podcast, Episode 272: What's the Deal with Essential Oils? Spices often derive from non-reproductive plant parts like barks, roots, styles, and arils, but it's not always the case.  Herbs don't generally need to be ground before using in a recipe, whereas spices often need to be ground before using. Why Spices on the AIP Are Eliminated They are eliminated on AIP if they derive from seeds, berries, fruit, or the nightshade family. (21:20) This is due to their unusually high food allergy and intolerance rates.  Seed spices should be avoided at first, even though many seed-based spices haven't been specifically studied.  Spices that derive from berries and fruits of plants typically contain more seed than fruit. You are still consuming the ground seed. Depending on your individual autoimmune challenges, some people tolerate the very small doses of seed-based spices used in cooking. This happens during Phase 1 Reintroductions.  As a result, seeds are often early reintroductions because they aren't something that necessarily will show up on an allergy test. However, something can cause inflammation or stomach issues without being an actual allergy. In that case, passing a test doesn't mean you're in the clear to eat it without complications. Proteins that are unique to seeds as a reproductive part of the plant cause complications.  Also, the nightshade family causes problems for most people with autoimmune disease.   Nightshades are restricted on the Autoimmune Protocol due to high glycoalkaloid content and agglutinin content. They increase gut permeability and act as an adjuvant, exaggerating immune responses. Spices from the nightshade family (mainly peppers) also contain capsaicin (one of the chemicals that give them heat), a mucus membrane and gut irritant. Safe Herbs and Spices on the AIP There are plenty of safe spices to have while on the AIP. (29:35) However, extracts are not an automatic pass because you're not necessarily getting everything from a plant. Some compounds might be concentrated and or skewed into being unbalanced. When Sarah talks about "safe spices" she's talking about the whole leaf, flower, root, or bark: Balm (lemon balm): Leaf of Melissa officinalis L. Basil Leaves (Sweet): Leaf of Ocimum basilicum Bay Leaves (Laurel): Leaf of Laurus nobilis Chamomile: Flower of Anthemisnobilis L. or Matricaria chamomilla L. Chervil : Leaf of Anthriscus cerefolium Chives: Leaf of Allium schoenoprasum Cilantro (Coriander): Leaf of Coriandrum sativum Cinnamon/Cassia: Bark of Cinnamomum spp. Cloves: Bud of Syzygium aromaticum Dill Weed: Leaf of Anethum graveolens/Anethum sowa Garlic: Bulb of Allium sativum Ginger: Root of Zingiber officinale Horseradish: Root of Armoracialapathfolia Gilib.  *(Read ingredients for horseradish sauce!) Lavender: Flower of Lavandula officinalis Chaix. Mace: Aril of Myristica fragrans Marjoram Leaves: Leaf of Majorana hortensis Moench Onion Powder: Bulb of Allium cepa Oregano Leaves: Leaf of Origanum vulgare/Lippia spp. Parsley: Leaf of Petroselinum crispum Peppermint:  Leaf of Mentha piperita Rosemary: Leaf of Rosmarinusofficinalis Saffron: Stigma of Crocus sativus Sage: Leaf of Salvia officinalis/Salvia triloba Salt: Mineral - moderation is important! Savory Leaves: Leaf of Satureia montana/Satureia hortensis Spearmint: Leaf of Menthaspicata Tarragon: Leaf of Artemisia dracunculus Thyme: Leaf of Thymus vulgaris/Thymus serpyllum/Thymus satureioides Turmeric: Root of Curcuma longa Vanilla Bean*: Fruit of Vanilla planifolia/Vanilla tahitensis Moore *Vanilla gets a pass because the seeds are so small that they are intact when you consume them, putting vanilla bean (which is not a legume) in the same category as berries. Moreover, Vanilla and vanilla extract is also okay, provided it's certified gluten-free (often grain alcohol is used). If it's not a nightshade and comes from bark, root, leaf, or flower, you're good to go!   What to Avoid There is also a list of spices to avoid altogether, and some you should reintroduce at different stages in the AIP. (59:03) Early Reintroduction Spices (Berries & Fruit) Allspice: Berry of Pimenta officinalis Star Anise: Fruit of Illicium verum Hook Caraway: Fruit or Carum carvi Maton. Cardamom: Fruit of Elettariacardamomum Juniper: Berry of Juniperus communis Black Pepper: Berry of Piper nigrum White Pepper: Berry of Piper nigrum Green Peppercorns: Berry of Piper nigrum Pink Peppercorns: Berry of Schinus terebinthifolius Early Reintroduction Spices (Seeds) Anise Seed: Seed of Pimpinella anisum Annatto Seed: Seed of Bixa orellana Black Caraway (Russian Caraway, Black Cumin): Seed of Nigella sativa Celery Seed: Seed of Apium graveolens Coriander Seed: Seed of Coriandrum sativum Cumin Seed: Seed of Cuminum cyminum Dill Seed: Seed of Anethum graveolens/Anethum sowa Fennel Seed: Seed of Foeniculum vulgare Fenugreek: Seed of Trigonellafoenum-graecum Mustard Seed: Seed of Brassica juncea/B. hirta/B. nigra Nutmeg: Seed of Myristica fragrans Poppy Seed: Seed of Papaver somniferum Sesame Seed: Seed of Sesamum indicum Avoid (Nightshades) Capsicums: Seed of Capsicum spp. Cayenne: Fruit of Capsicum annuum Chili Pepper Flakes: Many Varieties, fruit of Capsicum genus Chili Powder: Blend of fruit of Capsicum genus Curry: A spice mixture typically containing coriander, cumin, fenugreek, and red pepper. Paprika: Fruit of Capsicum spp. Red Pepper: Fruit of Capsicum   Common Spice Blends To Watch Out For In general, Sarah doesn't recommend against using any spice blends because the ingredients list often doesn't actually say everything in it. Sarah has no idea where it became okay to say "spices" or "natural flavors" on the labels. But, here are some common spice blends you might have in your kitchen with components to worry about: Curry Powder: Mixture typically containing coriander, cumin, fenugreek, and red pepper. Chinese 5-Spice: Contains Star Anise, Peppercorns, and Fennel Seed Garam Masala: Contains peppercorns, cumin seeds and cardamom pods Poultry Seasoning: Often contains pepper, nutmeg Steak Seasoning: Usually contains pepper, chili, cumin, and cayenne What About Brines, Broths and Oils? For brines, broths, and oils, it really comes down to why we're eliminating this food. And is the thing we're eliminating fat or water-soluble. (1:08:05) Proteins are water-soluble, so yes, you can get this in broth or brine. For seed and berry/fruit-based spices, the concern is common food intolerance. However, you can use these in flavored oils because little to no protein is imparted. Also, with nightshades, avoid brines, broths, and oils. Glycoalkaloids have a detergent structure and help water and oil mix.   Final Thoughts When it comes to nightshades, Sarah has not met very many people who have gone all the way through AIP and have successfully reintroduced all nightshades. (1:11:35) Stacy has met a lot of people who are in denial that nightshades are an issue for them.  She adds that she was at the stage where, like Sarah, she could have a little nightshade spice every so often.  Then she got Covid and is a long-hauler. That, mixed with the stress of a pandemic and virtual school, she's been very strict with avoiding nightshades. She doesn't want to risk undoing all the work she's done by consuming nightshades when her body isn't operating optimally due to her current stress. But just because nightshades might be an issue for you, that doesn't mean you can never have them ever again. If eating your mother's curry is an act of self-love and comfort, go ahead and eat it if that's what you want to do. Just know and prepare yourself for a possible flare-up. If you want to hear what Stacy and Sarah really think about today's show, be sure to join the family on Patreon for some bonus behind the scenes content.  Thanks so much for listening, and we'll see you next week!

If you or anybody you know and love is looking to buy and/or sell real estate in the near future, please don't hesitate to reach out HERE with any questions!Sarah Kelleher is the mastermind and voice behind the Psych and The City Podcast. She’s in the field of social work and on the journey to become a sex therapist. When Sarah’s IG crossed my path and I realized she had a podcast to go along with it, I knew I needed to have her on here. .We discuss the ever hidden topics of mental health and sexuality in today’s world, using human connection as a tool for growth and intimacy, what happens when we follow our interests despite our lack of self-trust at a younger age and how we all carry guilt and shame..The depth of what we talk about in this episode truly holds a soft space in my heart, because all human beings are worthy of love and connection regardless of what potentially holds us back from fully embracing it..Quotes:“Connection, whatever that looks like, is a tool. How do we set ourselves up to feel a little bit better, a little bit safer, a little bit more okay in a space that is not okay?”“Historically, the conversations around sex ebb and flow.”“To heal together is a cool experience which doesn’t happen all the time, but it happens. Hearing someone talk about their shame or their guilt that they feel when maybe that guilt shouldn’t be there, but it is. It begs the question of, ‘wow, what guilt am I putting on myself or what shame am I carrying around that’s not warranted?’”.Links: @psychandthecitybk // Free YouTube Exercises: MadFit & Patricia Moreno // @spirituallynutritious @seasyourhome wellandwhy@gmail.com See acast.com/privacy for privacy and opt-out information.

Read the full Show Notes and search through the world’s largest audio library on Scrum directly on the Scrum Master Toolbox Podcast website: http://bit.ly/SMTP_ShowNotes. When Sarah joined this team, she heard about how management had pushed on the team a particular solution which the team did not believe would work. Sarah had a difficult task: how to get the problem solved, but not let the team feel “pushed” onto a solution they did not believe in? Sarah shares how she was able to solve the problem by bringing people together and focusing the conversation on the goal.  About Sarah Finn Sarah Finn is an Agile Coach, within an Agile Practice Team in Red Hat. Sarah currently works with an open-source community facing team called "The Community Platform Engineering Team". Sarah also helps co-manage the Agile DevOps Community of Practice. Sarah believes by simply creating a safe environment for discussion & collaboration can open up so many opportunities to work together towards continuous improvement. You can link with Sarah Finn on LinkedIn and connect with Sarah Finn on Twitter.

Ladies, listen up! If you’ve been raising kids, attending to everyone else in the house, and finally ready to do you, then you must listen to our special guest today, #SarahMilken host of The Flexible Neurotic Podcast. When Sarah’s kids hit middle school, this Phd-educated, stay-at-home mama asked herself, “what’s next?” After meeting with trusted friends, two life coaches, and a true heart-to-heart with herself, Sarah realized her next chapter was starting a podcast, and she had NO idea where to start. She wasn’t even on social media! Was she afraid she’d fail or no one would listen? Yup. Did she dive in anyway? Yup. She talks with #DeborahZaraKobylt about it on #DeborahKobyltLIVE, and wants other women to hear her story as inspiration. Hear all about Sarah’s podcast, her life as a west side LA mommy, and how she’s killing it in the podcast arena Deborah Kobylt LIVE, and The Flexible Neurotic, available on all podcast platforms, Facebook, Youtube, and IGTV

Have you ever interviewed or been interviewed by someone with your name? Boy can that feel strange and awkward. This conversation with Sarah Johnston was anything but awkward. She dropped some insights here that kept my brain in gear and spinning for days afterward. This woman is absolutely compelled to improve life for people she encounters. She sees the best in people, and has a beautiful way of bringing out the most endearing qualities. At the same time, she doesn't hesitate to let them know when they're getting in their own way. Her number one talent in the StrengthsFinder assessment is Includer, which means that she is compelled to include others, and to be included herself. Sarah is the kind of woman who walks into a roomful of people and has a sixth sense in finding the most uncomfortable person, knowing exactly what to say to make them more comfortable, and nurturing that comfort to the point of that person actually enjoying themselves. When Sarah works with a client, she listens with an intensity to hear what is not being said. Her story about the medical student who had given up on applying for a residency, and instead decided to focus on applying to be a medical technician or physician's assistant provides a crystal clear image of what she hears and how she compassionately presents her thoughts to others. Sarah's work most definitely has huge impact on individual job seekers, but the true gift in her work is the ripple effect it has. For a person who has been out of work or under employed for a significant length of time, simply getting an interview can create a positive shift in mindset. Getting a job means a huge impact on that person's family and friends, and can shift the lives of others through the decisions to pay it forward. The way that Sarah transitioned between jobs, and then into her own business is inspiring. --- Want to learn more about Sarah Johnston and what she does?  Connect with Sarah on LinkedIn, check  out her website, and be sure to sign up for her once monthly newsletter to keep up with her outstanding content.       *Correction at approximately 20 minutes, I referred to Heather Younger's book, The Art of Caring Leadership, which will be released in Spring, 2021, but her first book is, The 7 Intuitive Laws of Employee Loyalty, and was published in 2017. Listen to her podcast here.  

Build a website in just 5 days (even if you're not techie) at www.free5daywebsitechallenge.com Learn how to market yourself online without ads, algorithms or spending all your time on social media at www.howtomarketyourselfonline.com Learn how to get your first web design client at www.startafreelancewebdesignbiz.com Leave a Review! [fusebox_track_player url="https://traffic.libsyn.com/secure/peptalksforsidehustlers/313_KelseyChapman_FINAL.mp3" ] You know if you’re a web designer that if you don’t have a good system in place, then projects can drag out for a really long time. From the back-and-forth with the clients, getting all the content, etc., it can become a huge job if you don’t have a solid, systematic, and streamlined process to make it all happen. Sarah Masci is a web & graphic designer who I am so incredibly excited for you to meet today. I resonate so much with Sarah because our stories are so similar. I believe I met Sarah through my accelerator program with Mariah Coz -- no matter how, I’m so happy to know her. Sarah over the years has honed her web designing processes down to offering daily intensives. So instead of spending months with web design projects for clients, she spends one day each with VIP clients. Sarah currently teaches her process on how to market, sell, and execute these one-day intensives -- and they work for any sort of service provider. This process is absolutely fascinating and I knew upon meeting Sarah that I had to introduce her to my audience. Many of my web designer academy students have signed up for Sarah’s classes to learn how to execute one-day intensives for their clients and it’s been a huge collaboration that I see a ton of opportunities in. We have similar audiences, similar values, yet we still do totally different things, which I love. Sarah will also be speaking at the Side Hustle to Self-Employed Summit, which is Feb 4-7 2021 so mark your calendars! I’m going to give you a roadmap to go from side hustle to self-employed in 12 months or less, and Sarah will be there to talk about her method! But I’m so excited that you get to meet her beforehand because she’s absolutely amazing and she’s someone you’re going to want to know if you’re a service provider and if you want to provide high-impact services in way less time. Let’s get into it! Sarah and I talk about: Sarah’s journey from corporate to becoming an online branding and web designer. Some of the biggest mindset struggles Sarah faces. When Sarah hired a business coach, the first thing she did. Why you should evaluate your full process and make sure you are charging for all the things you are doing. How Sarah took her experience and created a coaching program. Her best advice if you are struggling to get traction in your audience building. The belief Sarah had to change about herself to get where she is today. My favorite quotes from Sarah: “Let's take all of this stuff and really get it simplified and make it streamlined and easy for people to know what to do.” “Everybody was so excited about it and blown away that they could just book me for a day and get my undivided attention for seven or eight hours.” “There's enough websites that need to be built for everybody to have more than their fair share” Bio: With 15 years of branding and design experience, Sarah Masci is a leader in the online industry for clients looking for high-quality, aesthetic digital design. As the founder of Book Me For A Day™, her signature one-day intensive program, she thrives on compressing professional branding, web and digital design into one day, versus weeks or months.  Some would say she's a rare mix of right and left-brained; she gets her kicks from strategies, systems, and automations, but has a discerning eye for design and details. Sarah's down-to-earth personality and distinctive way of simplifying even the most complex problems have earned her the trust and respect of hundreds of clients and thousands of students over the years.  Done-for-you service providers who are ready to ditch the feast or famine cycle and create more income and freedom with a one-day intensive business model, love Sarah’s course and group coaching program where she teaches her exact blueprint to other designers. To inspire and support just-getting-started solopreneurs, she offers a variety of simple branding and design courses for those who want to DIY their own logo, brand, graphics and websites.  Sarah is an outdoorsy boy-mom through and through. When she’s not working, she’s enjoying time with her husband, their four sons and their sweet pup, Mabel. She loves summer, crisp mornings in the mountains, live bluegrass music, and sipping craft cider with friends. Resources Mentioned: Day Rate Magic Connect with Sarah: Brackenhouse Branding Brackenhouse Branding Facebook Brackenhouse Branding Instagram

Sarah LaFleur is the Founder and CEO of M.M.LaFleur, a fashion company creating practical, inspired wardrobes for the modern, professional woman.From an early age, Sarah was exposed to high-end fashion through her mother who worked in the industry. When Sarah graduated from college and started shopping on her own for work clothing, she realized the experience and clothes were lacking despite spending so much money on them. After starting her career at Bain as a consultant, Sarah moved to private equity but left abruptly because of cultural problems at her firm. At this difficult point in her life, Sarah felt like she had nothing else to lose, and despite having no fashion experience, decided to take a risk & create clothing that professional women, like herself, were looking for.In this episode, we talk with Sarah about the windy journey that led her to entrepreneurship, how the business grew from -$2,000 in their bank account to a multi-million dollar company, how they tripled their revenue overnight from one specific strategy that ended up saving their company and how she turned the crisis of covid into a brand-defining moment. In this episode, we’ll talk to Sarah about:* How Sarah’s multicultural upbringing & family impacted the way she thought about her various careers [3:28]* Sarah shares why her 20s were painful as she was on a constant search for the “perfect job” [10:03]* Why Sarah decided to leave her dream job & how it was the lowest moment in her professional career [13:02]* Sarah talks about she manages her mental health & how therapy has been a gamechanger for her [18:48]* Early stages of the business & how Sarah created a brand for working women despite having no connections or experience in the fashion industry [21:37]* Sarah talks about the early days of starting M.M.LaFleur and how serendipity led her to meet her co-founder & head designer, Miyako [25:25]* Sarah explains how she thinks about constructing her clothing and how she thinks through the perfect fit for the modern woman [28:27]* Sarah shares how she funded the business, the importance of a side hustle to help pay bills, and the most important lesson she wants all entrepreneurs to know [30:38]* How M.M.LaFleur gained traction in the early days and created loyal fans of the brand [36:56]* Sarah’s experience fundraising & lessons she learned along the way [39:32]* The one strategy Sarah implemented that not only saved their business but generated millions of dollars in sales [45:06]* How Sarah turned the COVID crisis into a brand-defining moment for her company [53:49]Follow Sarah:* Personal Instagram: https://www.instagram.com/sarahmlafleur/ * Company Instagram: https://www.instagram.com/mmlafleur/ * Website: https://mmlafleur.com/ Follow Yasmin* Instagram: https://www.instagram.com/yasminknouri/* Stay updated & subscribe to our newsletter: https://www.behindherempire.com/ See acast.com/privacy for privacy and opt-out information.

“We have to go through dark moments in order to grow. To be better” Sarah is a breast cancer survivor, Functional Medicine Practitioner, and a special needs mom originally from Michigan. She first met her firefighter husband while working as a paramedic and they now live in Ohio with their two daughters. When Sarah was twenty weeks pregnant with her second daughter she was told her daughter might never walk or talk due to a condition called hydrocephalus. The first year of Meghan’s life, Sarah and her husband were living in survival mode: going to three doctor appointments a week, managing their jobs, and raising their older daughter, Addison. Sarah felt a lump in her breast while nursing Meghan and on her first visit to the doctor, she was told it was a milk cyst. Keeping an eye on it, she went back six months later and this time the doctor felt another lump. This time it was breast cancer. Sarah met her diagnosis head-on with her support system right beside her. Tune in to the Behind the Bra Podcast this week and hear how Sarah navigated going through treatment at just 32 years old, all while raising her two young kids. And listen and she shares the GOOD that came from her diagnosis, including how she learned what it means to be healthy. --- Support this podcast: https://anchor.fm/barbellsforboobs/support

What Should You Do With Bad Parenting Advice? Sarah R. Moore is an internationally published writer, public speaker, certified parenting coach, and the founder of Dandelion Seeds Positive Parenting. She's also a worldschooling / homeschooling mama.   GIFT:  One free positive parenting mini-course! https://dandelion-seeds.com/ https://www.facebook.com/DandelionSeedsPositiveParenting/ https://www.instagram.com/dandelionseedspositiveliving/   Big Take Aways-- Say the words "Wow" "Oh My Goodness" to give yourself more processing time. Ask yourself is this an inside problem or an outside problem? The key to fostering independence is fostering deep dependence for as long and as much as the child needs it.  There is nothing wrong and everything right with letting our kids rest in our love and security.  How do you recover the connection with your child?  Do less and let your kids rest in your peacefulness.   Show through your actions, that you are what matters to me.     Self-Care:  Hold your tea/coffee with two hands. Take some belly breaths.  Belly breaths are restorative-they calm and ground.  When Sarah does this in the morning, she finds she does it more by default later in the day.   Family Play Idea:  Tell a story together, round table style. Sarah makes up a sentence about the beginning of the story, passes it to her daughter, and then to her husband.  It's fun for all of them.       Do you need to build a refuge for yourself? Need to sure up the self-care practices for 2021?  https://subscribepage.com/refuge Sign up and look for information on January 4, 2021.   Don't forget to SUBSCRIBE to this podcast & check out the new website-- www.keepcalmmotheron.com Don't forget to leave a rating or review.  Email me Play4life.Christy@gmail.com  Want to share a family play idea?  Leave a message on SpeakPipe!    

“through Isaac shall your offspring be named.” – Genesis 21:12All Kinds of LaughterThere are all kinds of laughter. We have all been in a situation where you are not supposed to be laughing… but you do… and that makes it worse. How is it that things are so much funnier when you’re not allowed to laugh?When we look at the events surrounding the promise and birth of Isaac we see everyone laughing, but not in the same way. And let’s not forget that Isaac’s name, itself, means “laughter”. So what is going on here? Let’s look at this in detail to see the way that God is working out His plan for our salvation.Abraham LaughsThe first person we see laughing at this is Abraham. As you remember in chapter 17 (verse 17) God told Abraham that he would have a son and his first response was to fall on his face and laugh. But why is he laughing? First, we need to notice that he falls on his face before God in worship. Whatever else he is thinking, he is giving honor to God. Then we see him laugh, but it looks like this is just a good-hearted laugh. After all, he’s nearly 100 years old and his wife is way past the age for women to have kids. He’s laughing… because this is funny, and because he believes that this super old married couple is going to have a baby. You have to laugh at that imagery. Do you know a 90-year-old lady? Can you picture her in the hospital room holding a tiny, newborn baby? It’s a really funny picture.BustedNext, we see that Sarah laughs. In chapter 18, Sarah overhears God telling Abraham that she is going to have a baby in the next year and she laughs. This time it isn’t well received. Why is that? Isn’t this the same thing Abraham did a chapter earlier? Not necessarily. Sure they both laughed, but it was a different kind of laughter. When Abraham laughed, he was laughing out of faith, believing that God would do the impossible. When Sarah laughed it was out of disbelief. Look at the response that her laughter gets from God. When she laughs God asks her a question that exposed her lack of faith saying, “is anything too hard for the Lord?” Sarah was a bitter woman. She had wanted children her whole life and couldn’t have them. When God said this, it sounded like a cruel joke. You can picture her in her tent scoffing, “oh, now you want me to have a baby?…. sure, right…”Joy to the WorldNow that we are caught up, let’s look at what happens here in chapter 21. Sarah indeed becomes pregnant and when Abraham is 100 years old, they have a son named Isaac. Sarah is bursting with joy that she cannot contain. The only way to express it is with laughter. She proclaims, “God has made laughter for me; everyone who hears will laugh over me” (21:6). This is so exciting. It’s so easy to get drawn into this scene and laugh with her. This is a contagious sort of laughter. She realizes the humor in this and rejoices in it. Everyone who hears about this will laugh alongside her and be filled with joy.Pushed AsideFinally, the last person we see laughing is Hagar. Remember her? She isn’t happy with this situation at all. Up until this point her son, Ishmael, was going to be Abraham’s heir. But now that Sarah has a son of her own neither she nor Ishmael are needed anymore.Abraham had thrown a huge party for Isaac and everyone is rejoicing. Everyone except Hagar...Read the full article at: https://www.swoutfitters.com/resource/advent-5-whos-laughing-now/

Sarah Flint is the executive chairman, creative director, and founder of Sarah Flint, a luxury shoe brand aimed at on-the-move women who need comfort just as much as fashion and style. In 2013, Sarah was on a mission to create luxury shoes made from the finest materials that not only looked good but also felt amazing. Early on in her business, she was a full-time nanny and was looking to get her brand off the ground in the evenings and on the weekends. She devoted a lot of time to product creation and networking, and ultimately got into high-end retailers like Barneys, Bloomingdale’s, and Shopbop. This opened the door for many celebrities to take notice of her shoes, attracting women like Meghan Markle, Amal Clooney, and Lady Gaga. Yet, even after all the success, Sarah still felt like something was missing as she battled to create a meaningful connection with her customers. The products she had been creating up to that point had very slim margins, and she knew that she had to change her business model. So, in 2017, she canceled all of her orders and decided to go down the direct-to-consumer (DTC) route. While investors doubted her decision, Sarah went with her gut and now has seen even greater success. We’ll talk to Sarah about how she managed to pivot her business from the wholesale days to the COVID environment, what she did to break into the competitive luxury shoe market, and how she went about building her brand and cult following.In this episode, we’ll talk to Sarah about:* How learning disabilities made her overcompensate and try to prove herself. [4:14] * When Sarah became aware of the massive opportunity in the women’s shoe market. [5:21]* Her motivation for doing a manufacturing program in Italy and what it taught her. [7:04]* How she overcame the obstacles of pattern work and comfort level in luxury shoes. [9:56]* The challenge of working with big manufacturers as a young woman designer. [12:01] * Making sacrifices, having mentors, and other advice for dealing with partners as a new business owner. [12:42] * The first round of funding for Sarah’s business and how she continued to get investors. [16:25] * Sarah shares how celebrities helped her to compete with the big brands in the market. [18:23] * What it took, apart from a great product, for her to get noticed by famous women. [20:08] * Insights into Sarah’s decision to close down her wholesale business and relaunch as a DTC company. [22:16]* Why it was riskier for her to place her bets on well-known stores than to do it herself. [28:23]* Learn about the brand’s successful direct selling and brand ambassador programs. [32:22] * How COVID impacted her business and what she has done to shift and pivot. [35:35] * Tips for supporting your mental health and maintaining balance as an entrepreneur. [41:12] Follow Sarah:* Personal Instagram: https://www.instagram.com/xosarahflint/* Company Instagram:https://www.instagram.com/sarahflint_nyc/ * Website: https://www.sarahflint.com/ Follow Yasmin:* Instagram: https://www.instagram.com/yasminknouri/* Stay updated & subscribe to our newsletter: https://www.behindherempire.com/ See acast.com/privacy for privacy and opt-out information.

This week on FRIED, we’re covering a topic that I’ve been waiting to cover for a few months now! I was so lucky that a mutual friend introduced me to Sarah Paris, founder of Incann CBD products. Sarah Paris is a Mom entrepreneur. Like many, working hard, stressed out, and on a quest to feel better, she discovered CBD and the positive impact it had on her mental and physical wellbeing. Inspired by its  benefits, she launched Incann, a consumer packaged goods (CPG) brand with the mission to help other women find balance in their lives through a positive outlook, willful mindset and the power of legal cannabis extracts. Motivated by the will to chill, she has formulated products to manage every day stressors and overcome burnout.   Sarah burnt out and reached out for the first time in her life to a holistic practitioner. She was surprised and then inspired by a single question this practitioner asked, “What do you do for yourself?”It lead Sarah on a journey of self-discovery, personal growth, and inspired business that lead her to starting Incann. So while, during this episode, we’re talking all CBD, I want this to be a reminder to you that sometimes working with the right person can literally change your life.    When Sarah starting experimenting with CBD for herself, she noticed that when she took it, she was less overwhelmed, less anxious, and more focused. After a few months, she started making products for her friends and family to try and now she is the founder and owner of a company that she is so proud of.   The reason it took me so long to get someone on the podcast to talk CBD was because I was having a hard time trusting people that were company owners that obviously wanted to come on to sell product and when I checked their websites, they were missing a piece that I think is CRUCIAL when it comes to choosing products. Transparency.When Sarah was recommended to me through a mutual friend, I noticed right away that her website includes not only information that they DO third party lab testing on their products but they give you the opportunity to LOOK directly at the results of those tests and they match it to a batch number that you can find on your bottle. That means that you can buy a bottle and then head online and check out if it’s potency checks out, how clean it is, how pure and free to toxins it is, and so on.   This is completely unregulated so companies do not need to do this. People can sell you a ‘CBD’ product that literally has NO cbd in it. The transparency of Incann makes me trust them as a company and I’m glad to have a place to buy CBD that I feel confident in!You can check out their products and get 20% off with the code FRIED here.*   Moving into the holiday season, this not only makes a great stocking stuffer (I especially love the bio soothe salve. As big exercisers, my husband and I have been using this stuff like mad. It works wonders!). XOXOCait   Connect with Cait Book a Call: https://www.caitdonovan.as.me/freecall Website: www.caitdonovan.com Instagram: www.instagram.com/friedtheburnoutpodcast Order My Book: https://bit.ly/bouncebackorder Connect with Sarah Website: https://incann.com/ Instagram: http://www.instagram.com/incann_usa P.S. *I wasn’t planning on it, but after I tried Sarah’s Incann products, I became an affiliate for them. What does that mean? It means that YOU, as my listener, get 20% off all their products and when you buy with the discount code FRIED, I get a percentage of the sale. It helps FRIED keep going, the products will help you keep going, you get a good deal, and you’ll be helping a small business owner keep going too. It’s a WIN WIN WIN WIN! A quadruple win!   P.P.S. Do something to care for yourself this week and book a FREE call with me! Initial calls last 35 minutes and are a great way to kickstart your burnout recovery. Book your call at caitdonovan.as.me/free.

On this episode of Why Watch That:FIRST LOOKRoald Dahl’s The WitchesWebsite: HBO MaxSynopsis: Reimagining Dahl’s beloved story for a modern audience, Zemeckis’s visually innovative film tells the darkly humorous and heartwarming tale of a young orphaned boy (Bruno) who, in late 1967, goes to live with his loving Grandma (Spencer) in the rural Alabama town of Demopolis. As the boy and his grandmother encounter some deceptively glamorous but thoroughly diabolical witches, she wisely whisks our young hero away to an opulent seaside resort. Regrettably, they arrive at precisely the same time that the world’s Grand High Witch (Hathaway) has gathered her fellow cronies from around the globe — undercover — to carry out her nefarious plans.Release Date: October 22, 2020 (HBO Max); October 28 (in theaters internationally)Directed by: Robert ZemeckisScreenplay by: Robert Zemeckis, Kenya Barris, and Guillermo del ToroBased on the book by Roald DahlStarring: Anne Hathaway, Octavia Spencer, Stanley Tucci, Kristin Chenoweth, Chris Rock, and Jahzir Kadeen BrunoDistributor: HBO Max (Warner Bros. Pictures)Genre: Adventure, Comedy, FamilyRunning Time: 1 hour 46 minutesRated PGHBO TV SNEAK PEEKIndustry Website: HBOMOVIE SNEAK PEEKSLet Him Go Website: Focus FeaturesSynopsis: Following the loss of their son, retired sheriff George Blackledge (Costner) and his wife Margaret (Lane) leave their Montana ranch to rescue their young grandson from the clutches of a dangerous family living off the grid in the Dakotas, headed by matriarch Blanche Weboy. When they discover the Weboys have no intention of letting the child go, George and Margaret are left with no choice but to fight for their family.Release Date: November 6, 2020Directed by: Thomas BezuchaScreenplay by: Thomas BezuchaBased on the book by Larry WatsonStarring: Diane Lane, Kevin Costner, Lesley Manville, and Jeffrey DonovanDistributor: Focus FeaturesGenre: Crime, Drama, ThrillerRunning Time: 1 hour 54 minutesRated RJungleland Website: Paramount MoviesSynopsis: Stan (Charlie Hunnam) and Lion (Jack O’Connell) are two brothers struggling to stay relevant in the underground world of bare-knuckle boxing. When Stan fails to pay back a dangerous crime boss (Jonathon Majors), they’re forced to deliver an unexpected traveler as they journey across the country for a high-stakes fighting tournament. While Stan trains Lion for the fight of his life, a series of events threaten to tear the brothers apart but their love for one another and belief in a better life keep them going in this gripping drama that proves family pulls no punches.Release Date: November 6, 2020 (in select theaters); November 10, 2020 (Premium VOD)Directed by: Max WinklerScreenplay by: Theodore Bressman, David Branson Smith, and Max WinklerStarring: Charlie Hunnam, Jack O’Connell, Jessica Barden, Jonathan Majors, and John CullumDistributor: Paramount PicturesGenre: DramaRunning Time: 1 hour 30 minutesRated RProxima Website: UnifranceSynopsis: Sarah (Eva Green) is a French astronaut training at the European Space Agency in Cologne. She is the only woman in the arduous program. She lives alone with Stella, her seven-year-old daughter. Sarah feels guilty that she cannot spend more time with her child. Her love is overpowering, unsettling. When Sarah is chosen to be part of the crew of a year-long space mission called ‘Proxima,’ it creates chaos in the mother-daughter relationship. Release Date: November 6, 2020 (Digital and VOD)Directed by: Alice WinocourScreenplay by: Alice Winocour with Jean-Stéphane BronStarring: Eva Green and Matt DillonDistributor: Vertical EntertainmentGenre: DramaRunning Time: 1 hour 47 minutesNot Rated See acast.com/privacy for privacy and opt-out information.

When Sarah and Jeff said, “I do,” they had no idea the storms their marriage would face. Chronic illness, baggage from the past, a child with a neurological challenge, financial struggles and more. On the next Building Relationships with Dr. Gary Chapman, Sarah and Jeff talk about how they were able to navigate those storms. If the waves are crashing on your marriage, join us for the next Building Relationships with Dr. Gary Chapman. See omnystudio.com/listener for privacy information.

The Whole View, Episode 426: Updates and News From Us! Welcome back to episode 426 of the Whole View. (0:34) Stacy tells us due to the density of the last few episodes, this time, she and Sarah are going to take a step back, catch up, and give updates after those super wonderful, super long, super informative last few podcasts. Sarah found that pulling the research together for last week's Covid-19 show and summarizing it was emotionally draining. And she's sure it was pretty draining to listen to as well since there weren't very many rays of sunshine in it. Sarah and Stacy decided to do an updates and check-in style show where they have an opportunity to talk about all the little things that are hard to fit into the bigger meaty topic. Sarah decides to start things off by sharing a bit of feedback on some of the more recent shows. Stacy jokes that she's shocked Sarah wants to share positive feedback, saying it's something they never do!   Feedback on Episode #424 Stacy shares that a part of her feels a little guilt over doing things like this. (2:28) But she wants to remind listeners (and herself) that it's super important to be aware of and listen to the positive feedback you get in life. So many times, we focus on the negative things that we hear or think about ourselves. It's important to support and encourage ourselves. Stacy does remind the audience that while she and Sarah love the positive feedback, it doesn't drive the show topics. When fans of the show reach out with comments and/or engage with others about the show, it means the world. And encourages her (and Sarah) to continue to do the work that they do. Stacy takes a moment to thank everyone and reminds us all that it's okay to take a moment to feel good abound yourself. Sarah segues into sharing this comment: Sophia says,  "This is not an inquiry, more of a comment for show #424. I love love love episodes like this one. I easily eat 30+ various fruit and vegetables a week. The produce bill is very high and we have little to no waste, we eat and use all the vegetables! My main comment is don't forget the sea vegetables like seaweed! I love tossing kombu, arame or wakame into soups and stews. I'll use sushi wrap nori like in a lettuce wrap around stir fried zucchinis and baked fish. My husband is not as much of a fan of seaweed as I am but i still find ways to add it to my food after meal prep. Thanks again for your show, I've been listening for years and still love and appreciate every show." More Thoughts on Fruits and Vegetables Stacy comments that she's sure there are hundreds of vegetables that were missed in that show. She agrees that the category of sea-vegetables is such a good one. And she loves to add them as a sea-salt to a lot of her foods. One of Sarah's staples at her house is every flavor of sea-snacks. For her, Seaweed is a "I feel like something salty" go-to snack in her pantry. She adds that the great thing about that episode is that they could miss a ton of easy-to-find fruits and vegetables. And yet they were still able to list 75-80 different kinds by the end. She also shares how wonderful it was to see that the intended message of "it's okay, you got this, it's not that scary" is what people go out of it. Stacy shares she also received a lot of comments from people who were similar to her: they were scared by that number at first but then went back and realized they were closer than they originally thought. Stacy mentions also seeing a lot from people who don't have a ton of time, or they're overwhelmed with picky-eaters, or they're not sure where to start. She mentions a recent blog post where she outlined every dinner her family ate over 2 weeks and included links to recipes. This alone got her family up to around 26 for those two weeks, not including breakfast, lunch, or snacks. Both Sarah and Stacy thank Sophia for adding yet another thing to the ever0-growing list of things people can do to add a number onto that list.   Feedback on Episode #421 This next comment comes from a viewer in regards to Episode #421: Body Image. (10:51) Ashley says, "I just wanted to write and say thank you for using they/them pronouns so easily when talking about Dr. Lindo Bacon on your most recent episode. I have a transgender child and it means so much to me to hear how inclusive your speech was. You ladies are simply amazing all around. Thank you for everything you do!" More Thoughts on Pronouns Stacy shares that this is very kind for Ashley to say, but she feels that it needs to be expected. When Sarah did the research and found Dr. Lindo Bacon, it was something Sarah was very passionate about. And it mattered to Stacy how important it was to Sarah. Stacy feels that that is the intent of the show; to care about the health and wellness of everyone. And if they're not respectful of certain groups of people, how can they expect that group to be well.  Sarah explains while doing her research, she noted that Dr. Lindo Bacon listed their pronouns as "they/them/their" in their "about" page. She made sure to note it on her and Stacy's outlines because respect and listening to others is something they talk a lot about in this show. Sarah feels that using the pronouns another person uses to identify themselves is a basic show of respect. To be gender-aware and inclusive is a really important thing to do in our society today. Sarah also shares she works hard to pass that respect onto her children, so they understand just because something is more common doesn't mean that it's the only thing that's normal. Stacy also reminds us that if we do make a mistake and use the wrong word, it's okay. It's okay to be corrected, apologize, and learn. We don't always realize when we're making assumptions. It doesn't make us bad people.   Feedback on Episode #419 In this episode, Stacy and Sarah talked about how corn is a gut superfood. Stacy expresses how touched she is at hearing this! Thank you, Donna!   Checking In With Sarah's Updates Stacy checks in with Sarah. Sarah comments that the overall theme for 2020 seems to require pretty continuous adaptation. She adds that rolling with the punches, for her, is easier some days than it is others. Her puppy is now at the age where she can hang out and doesn't need undivided attention all waking hours, allowing Sarah to dig into bigger projects. The reason Sarah does things like this podcast is because her brain is happiest when she's feeding it with information and research. The Coronavirus Pandemic ended up putting a major pause on Sarah's book about the gut microbiome. She decided to put everything into two ebooks: The Gut Health Guidebook and The Gut Health Cookbook. She didn't want everyone to have to wait for this long-format information, so she dropped everything to reorganize the project. Now, she's working on wrapping up the last few topics and developing a new plan for publication. Sarah is also preparing the next AIP lecture series on January 18th, 2021. The cart is now open, and there will be Early Bird Pricing until November 1st, 2020. The plan currently is to teach one session next year. Sarah is also offering diversity and inclusion scholarships this year. Information on those scholarships can be found right on the main landing page for the course. Stacy thanks Sarah for taking what they talk about and implementing change. Sarah jokes that she's a huge planner and how 2020 made it very hard to follow her planned-out trajectory. It feels good to get back to where she started the year off and get the information out there on the gut microbiome.   Checking In With Stacy's Updates Stacy touches on the Covid updates from last week and how that's impacted her emotionally. She is still home with the kids, and that it doesn't look like they'll be going back to school any time soon. She jokes that she's flip-flopped roles with Matt, who used to be a stay-at-home dad for much of her boys younger years. Stacy also works full-time from home while acting as a virtual teacher, so she has a lot of roles she's juggling. She says she is still adjusting to all the changes and feels like she's resisting a bit. Sarah adds that we all miss "normal," but we can't put everything on hold. She assures Stacy she's not resisting change- there's just a lot to adapt to, and it takes time. Stacy updates listeners on her foster situation. She says taking on the training process and the paperwork to become foster parents, then bringing a child into the home for about three months, and the process of someone you've become attached to leaving your home is all are huge changes on their own. Then to add in the family dynamic changes of Matt working and her staying home and a global pandemic, Stacy has undergone a lot of change in 2020. Stacy shares that the child they've been fostering for several months is no longer with the family. They said goodbye several weeks ago. Stacy explains that she and her family took some time after to get back. Through her first foster experience, she learned not to focus so much on just the foster child and his/her acclamation. She realizes she missed the critical element of spending time with all the kids one-on-one time like she used to. And that she needs to get better at balancing that going forward. Stacy shares that this was a life-changing experience for her. And that was what she was looking to get out of being a foster parent. She wants to help more children and help her own children understand the privilege, security, and privilege they all share is special and a gift that needs to be treasured. A lot of Stacy's time over the last month has been dedicated to processing. Stacy shares that she feels good about everything that's been happening, but it's not been easy. Stacy also shares an update on the safer cosmetics bills in California that have been put into action. California is changing the trajectory of beauty products in the US! Stacy also explains the role she and Beautycounter played in helping this change come to fruition. She thanks all those who supported her throughout this journey and helping her bring healthy change to the next generation using beauty products. Beautycounter's mission is to provide clean and safer beauty products to consumers.   Final Thoughts Sarah thanks listeners. These check-in style shows are a great way to take a break, catch up, and go over updates. And for the opportunity for checking in on their lives and their projects. They promise something cool will be in store for you next week! Sarah talks about the research she's done on collagen and promises there will be something coming up on that topic soon! Stacy assures listeners that their questions and comments regarding that are being heard.  She adds that if you enjoyed the conversational feel of today's show, you can check out The Whole View on Patreon for more. Stacy and Sarah upload weekly bonus content and listen to their unfiltered thoughts on each episode. Sarah adds it's a great way to support creatives and get questions in front of them more easily. Thank you so much for your support, positive feedback, and for joining us today. More science and updates to come! Stacy and Sarah cannot thank you enough for stumbling through 2020 with them.

Sarah Olson is a Momma on a Mission. When Sarah's son Levi was born with spina bifida, she learned quickly that the challenges he faced were ones many people just had to endure. But with her sheer determination, faith, and a focus on the goodness of humanity, Sarah not only invented a medical device to help her son, but also single-handedly raised several million dollars to launch her company, Levity Products, and got a provisional patent for the LECS device in order to help others. In this interview you will learn about Levi's journey, but also about Sarah's commitment to bringing people together to solve wounded hearts and soul problems. Sarah believes that anything is possible with love at the forefront. You can learn more about Sarah's medical device at her website www.levityproducts.com and you can find her on social media at Sarah Lynn Olson.

Located on just shy of 10 acres in Kaneville, Illinois, the Conley family has been an integral part of the community for generations. Sarah Conley, the owner and operator at Conley Farms Inc, is passionate about growing the best possible garlic products with integrity and hard work. She dedicated her farming journey to mastery of the single crop she deals in, and boy does it show!  She is a retired police officer who currently works as a firefighter/EMT. Conley Farms Inc. sells prepared garlic-centric foods out of their drive-through window and prides themselves on their locally famous garlic grilled cheese sandwich. Join us today to learn all about how Sarah and her farm keep her community healthy and vampire free!   You’ll hear: How Sarah got started in farming 1:21 How Sarah learned to grow garlic 4:31 What equipment Conley Farms uses on their farm 8:03 What time of year they plant their garlic crops 9:44 How Sarah ensures her garlic beds are fertile 11:56 When Sarah pulls her garlic scapes 15:54 How Conley Farms started the ready-to- eat/drive-through side of their farm 17:42 How Sarah is advertising the ready-to-eat foods at her farm 20:46 Why Sarah was initially averse to using social media 21:40 How Sarah makes sure all the vital tasks on the farm are prioritized 24:15 The hardest thing for Sarah about starting Conley Farms 25:26 How many cloves Sarah planted in the first year 26:18 What Sarah would do differently in her first year in garlic farming 28:29 How Sarah promotes the farm 32:40 What Sarah thinks is the biggest mistake newer farmers typically make 35:16 Sarah’s favorite farming tool 36:00 How Sarah’s nonprofit got started 37:45 How Sarah feels about starting a farm today 42:02 Where you can find out more about Sarah and Conley Farms Inc. 46:25   About the Guest: Sarah is a retired police officer and current volunteer firefighter/EMT who loves to keep the town vampire free with her small organic garlic farm in northern Illinois. Run by Sarah, her wife, three kids, and mother, they grow several varieties of hardneck garlic and pride themselves in creating the first Garlic Grilled Cheese and Cheesy Garlic Bread farm drive-thru! When they’re not serving up their bodacious garlic, they're running their not-for-profit, Harvesting Hope Project, that provides a safe place for vets and first responders to find hope and healing while battling PTSD, addiction, depression, and anxiety.   Resources:Website - conleyfarmskaneville.com Facebook - https://www.facebook.com/conleyfarmsinc, https://www.facebook.com/harvesthopeproject  Instagram - https://www.instagram.com/conleyfarmsinc/

"Being in the Arts as an ADHD person, I need something that engages me; it is what makes me feel alive." Listen as your host, Eric Tivers, and his guest Sarah Gise discuss being an artist with ADHD, how she stays focused, and the stigma around ADHD in the creative profession plus much more on this episode of . Sarah is an actor, teacher, artist, director, and audiobook narrator who grew up in San Antonio, TX, but moved in 2013 to Chicago. She holds a BFA in acting from the University of Southern California and, in 2013, received the LA Weekly Best Actress Award for her performance in the . Sarah also has a podcast called . Sarah discusses the inspiration behind starting the podcast, the focus she finds when performing, but how distracted she can get during rehearsals and auditions. Sarah believes that Mindfulness meditation saved her life and career, and she shares the time she went blank on stage during a performance. Listen, as Sarah speaks about the theatre company she is a part of, the raw, relevant, and rare productions they do and the most memorable performance she had done with the company. Sarah also talks about how she keeps performances interesting and exciting when doing the same show repeatedly. Sarah says that she is in mourning because of the theatres being shut down and what she has been doing to keep her creative juices flowing and her mental health healthy. Are you an artistic person? Listen and see if you can relate to the things that Sarah has gone through. You'll learn: [03:19] Welcome to the show, Sarah! [04:17] Sarah shares what she remembers about growing up with ADHD. [07:04] How did your family react when you were diagnosed with ADHD? [07:55] Listen, as Sarah discusses performing in a performance group since she was about eight and her love of dancing and singing and art. [09:57] Eric shares that the idea of going to school for music was something he didn't get to do. [12:20] How hard is it to be in the arts as an ADHD person? [15:15] Sarah speaks about the culture shock she had when she moved to Chicago and went to college. [17:01] Sarah discusses how Adderall messed her up when she first started college. [24:41] Listen as Sarah speaks about the stigma around ADHD in the creative profession. [27:46] Sarah shares the inspiration behind starting the podcast. [29:28] When Sarah is performing, she rarely loses focus because she is so immersed, but she gets distracted in auditions and rehearsals. [31:19] Mindfulness meditation saved her life and career. [33:37] Have you ever been performing on stage and blanked? [38:04] Sarah describes the that she is a part of. [40:45] Sarah talks about the projects that Interrobang produces, which are always raw, relevant, and rare. [42:04] What is the most moving or memorable performance that you have done with this company? [43:45] Sarah shares how they keep it interesting and exciting when you do the same show over and over, sometimes twice a day. [45:30] What are you and the theatre community doing during the pandemic closures? [47:18] Eric and Sarah discuss what major key points that she would want in a show about The ADHD Artist. [50:18] Sarah speaks about what she is doing during the shutdown to keep her creative juices flowing and her mental health healthy. [52:49] Eric talks about recently discovering that he can draw; he didn't know he could do it. [54:48] Sarah shares some final thoughts with the listeners. [55:58] Thank you so much for being on the show! [57:09] If you are a regular listener, consider becoming a patron click on our Patreon tap at Find Sarah: @theadhdartistpod |   Use my Audible.com affiliate link for your favorite titles: ADHD reWired Coaching and Accountability Groups The 16th season of the ADHD reWired Coaching and Accountability groups are ending soon.  ArC 17 Summer Sessions run July 11th – Sept. 19th.   We only have 9 spots remaining. Please visit to learn more and sign-up for our Last Scheduled Registration Event on June 11th at 3 PM CT.  You don’t want to miss it! Support the Podcast on Patreon Patreon allows listeners like you to support content creators like me. With a monthly contribution, you can get access to different levels of perks.  One perk example is our Patron-only Group Coaching Sessions.  Learn more at . ADHD reWired Facebook Group: If you would like to apply to join the ADHD reWired Secret Facebook group, go to and fill out the application. Productivity Q&A Get your ADHD questions answered live! These Q&A sessions take place on the 2nd Tuesday of every month at 12:30 PM CT. Go to Want to be a guest? Hey! What about you? Do you have a story? Are you a coach? Are you an ADHD Clinician? If you answered yes to any of these questions and you’d like to be a guest, .  

Sarah Dash defines the word "legend." As an award-winning vocalist, songwriter, motivational speaker, educator, entrepreneur, and humanitarian, Sarah is a unique force whose voice has touched millions of listeners around the world. From co-founding Patti LaBelle & the Bluebelles and making history as a member of Labelle to becoming the very first Music Ambassador (2017) of Trenton, New Jersey, Sarah has blazed a trail in every facet of her remarkable career. Music has been a constant source of inspiration in Sarah's life ever since her childhood in Trenton. The seventh of thirteen children born to Elder Abraham Dash and Mother Elizabeth Dash, Sarah sang in the Trenton Church of Christ Choir as a young girl and entertained her classmates with renditions of standards like "With These Hands." The radio dial introduced her to everything from R&B and rock 'n' roll to country and polka, with the voices of Tina Turner, Gladys Knight, and Smokey Robinson shaping some of Sarah's earliest influences alongside albums by Mahalia Jackson, Nat "King" Cole, Andy Williams, and her brother's jazz collection. Doo-wop groups The Capris and The Dells inspired the name of Sarah's first group, the Del-Capris, which included another Trenton-based singer, Nona Hendryx. When Sarah and Nona teamed with Patricia (Patti) Holte and Cynthia (Cindy) Birdsong of The Ordettes, a new group was born — The Bluebelles. Beginning in 1962, Patti LaBelle & the Bluebelles were among the most dynamic vocal groups of the 1960s, recording for major labels like Cameo-Parkway and Atlantic, touring the Chitlin' Circuit, and earning rave reviews for their appearances at the Apollo Theater where they were affectionately nicknamed "The Sweethearts of the Apollo." Visit SarahDash.net for more info

Episode 072. “You're podcasting to make a difference and to have meaning in people's lives." ~Sarah Mikutel When you have two podcasts, you get to orchestrate your own crossover of sorts. And I’m in good company! My guest for this show (and an upcoming episode of The Creative Impostor) is fellow multi-podcaster Sarah Mikutel, the creator of Postcard Academy and Podcasting Step-By-Step. She’s also got a *secret* third show because overachiever...more on that pod later. When Sarah got down to planning both shows (and that secret third), she followed the wise counsel of podcasting goddess Elsie Escobar: create what you want to hear in the world. It’s advice Sarah applies to the evolution process as well, that freedom to tweak or make wholesale changes as her interests expand beyond a show’s original concept. I hear rumbles of concern out there. “What if some audience members don’t like the changes and drop off!?” Sarah says vanity metrics be damned! There are worse fates than producing a show you thoroughly enjoy listening to. Pre-COVID, she was busy enjoying her enviable expat life in England. Working overseas meant easy access to bucket list travel destinations - and numerous vacation days with which to explore them. What she didn’t have was the patience for endless blog scrolling or disappointing guidebook recs. So, she rolled the small amount of professional experience she’d gained at her job into Postcard Academy. Most recently, Sarah’s taken on the business side of her craft, offering insights and tutorials via Podcasting Step-By-Step. Where the travel show is a pure labor of love, ...Step-By-Step dovetails with her consulting service.  As for that *secret* third show… you’ll have to listen in to find out the intriguing, super-niche details! Get the full show notes, my favorite podcasting resources, and find out my podcasting celebrity personality results at: http://www.thecreativeimpostor.com/podenvy072   Podcast Angels: Let’s work together on your show! Find out you can partner with The Creative Impostor Studios Book a complimentary consultation to share your vision and learn about our services. Craft & Culture via Patreon Featuring outtakes from my conversation with Sarah... Craft & Culture is my exclusive membership space for both current and aspiring podcasters featuring my super secret Podcast Envy Craft & Culture podcast! You can get started for just $5/month and ask me your podcasting questions, which I will answer in audio form or upgrade to VIP for even more face time with me. http://www.thecreativeimpostor.com/craftandculture Libsyn Podcast Hosting Service The best! Get your first month free when you use promo code: envy. http://www.libsyn.com Catch their Podcasting Quickstart Webinar: https://www.crowdcast.io/libsyn Connect with Sarah Website Postcard Academy  Podcasting Step-By-Step Instagram Facebook LinkedIn *super secret* podcast Connect with me Email andrea@thecreativeimpostor.com Facebook Group The Creative Impostor Facebook Page @thecreativeimpostor Instagram: @thecreativeimpostor LinkedIn: @andreaklunder (I only accept connections from people I actually know, so include a message to say you're a Podcast Envy listener.) *** Do you LOVE Podcast Envy? What's your fave episode? What have you learned? What mistakes have I saved you from making with your show? I'd LOVE if you would leave me a review. Here's where you can do that: http://www.ratethispodcast.com/envy Peace, love & podcasting, Andrea Klunder, Your Podcast Boss Sarah's cover photo in Athens, Greece by https://michellemartinphotography.com

With 15 years of branding and design experience, Sarah Masci is a leader in the online industry for clients looking for high-quality, aesthetic digital design. As the founder of Book Me For A Day™, her signature one-day intensive program, she thrives on compressing professional branding, web and digital design into one day, versus weeks or months. When she's not doing intensives for her own clients, Sarah teaches fellow designers how to ditch the feast or famine cycle and create more income and freedom with a one-day intensive business model, following her exact blueprint. Sarah's down-to-earth personality and distinctive way of simplifying even the most complex problems have earned her the trust and respect of hundreds of clients and students over the years. Here's what we covered on the episode: How Sarah helped me when I switched my membership site to MemberVault how we were both in Krista Miller's Simply Profitable Designer Summit in 2020 When Sarah started 15 years ago she wasn't doing design, she was doing more blogging and had an online boutique for children's products Sarah had a successful Etsy business, doing printables and custom iPhone cases but started dipping her toes into freelancing in 2012/13 where she then let go of her business and started in branding While branding, Sarah got into web design around 2014 which is what she does today Sarah shares her Book Me for a Day offer which is a one day intensive for her design clients When Sarah was doing traditional design projects she had heard people talking about designing in a day but didn't give it much thought because she never thought she could do it Sarah tells the story of how she helped an interior designer with a simple website in a day, which was the first time Sarah proved to herself she could do work in a day but didn't do anything about it for 2 or 3 months Sarah says the idea to do a day rate really came to her while doing a punch list for a client and telling them she could get it all done in a day Slowly, Sarah started offering it to other people and soon it was all she was doing, which caused her to give up all the traditional client work she had been doing Why Sarah only books a few intensives while her school aged kids are home for the summer How Sarah makes sure there are no distractions, including kids when she starts her intensive at 8:30am and how she works until around 4:00pm Sarah explains that it's has taken a lot of testing to figure out how much work she can get done in a day and makes sure not to promise a client more than what she believes she can get done When people book a day with Sarah, she explains that they have to understand that they're not going to get an elaborate design logo or website and explains what she can get done in a day Sarah explains that people can book multiple days with her and shares a story of a client who booked three days and how she tackled the tasks that client needed Sarah uses Divi Theme and WordPress to develop and design so she doesn't have to outsource development Sarah shares that she will use SquareSpace, but feels limited on how creative she can be with the design because she does custom designs for all her day rate clients and doesn't use templates When working on a day rate project, Sarah sets it up for them to message throughout the day and lets them know what she'll be working on at the start of the day Sarah explains that clients need to be available all day during an intensive because she relies on their feedback and is sending them screenshots and concepts throughout the day She guarantees her time for the entire day, not necessarily the outcome and explains if the design is going in the wrong direction she'll get on a call with them How most people find sarah through word of mouth, social media or through referrals and how on her website they can send her a message through a chat feature, which has cut down the amount of discovery calls she has to do After a discovery call, Sarah explains that everything is automated so she doesn't have to do anything until their kick-off call a few days before the intensive When kick-off calls happen in relation to the intensive and how it gives clients enough time to finish any pre-work Sarah has asked for and ensures the information is fresh in her head Why Sarah put the chat box on her website for her clients' convenience and how it works with messaging and notifications Sarah shares that she is in a Facebook group with other designers where they share what they are working on and how she told them about her day rate offer How some other people in her group were interested so she created a 30 minute walk through of her process and received great feedback from them After Sarah shared her video with them she thought she could teach other people how to do a day rate offer since her process is so detailed Sarah shares that she always wanted to create a course but never had time due to always working with clients on long and draining projects When Sarah started doing day rates, she had more time to create a course because she was only working 1 - 2 days a week Sarah explains that she sells her course concept before she makes it by having buyers who want the course and then building it one week at a time through the live course Sarah shares a story of how she opened a waitlist to see interest and then opened up the course and how she designed it to cater the people taking it How Sarah shares her waitlist on her personal page, Facebook group pages and takes advantage of promo days within Facebook groups Sarah can't say enough good things about the day rate model and how it can give you time to build courses or work on other projects and how even testing it with one client might do you wonders Connect with Sarah on her website and check out her free training for day rates   Links mentioned: Connect with Sarah on her Website Sarah's Free Training on Day Rates   Like what you heard? Click here to subscribe + leave a review on iTunes. Click here to download my Sales Page Trello Board Let's connect on Instagram!

This week at the QuaranCinema! When Sarah and Ricky aren't helping Rosie Perez fulfill her destiny to triumph magnificently on Jeopardy, they play a little 2-on-2 bball against Woody and Wesley in the L.A. sports classic White Men Can't Jump (available to rent on VOD). Plus, a somber ass Brad Pitt teaches them the rules of Moneyball (currently streaming on Starz). Sarah and Ricky also welcome the historic VP nomination of Kamala Harris, give even MORE props to the legend Elizabeth Peña, and last pero tambien not least they reveal which one of their mother's is an astronaut! And don't forget about next week, when Sarah and Ricky will be talking about PROJECT POWER, the new Jamie Foxx Netflix joint, so tune into that before listening, ya heard?

Authenticity is Key  to  Network Marketing Success   “There are people looking for solutions, and you can show them [solutions] in the right way by leading with your heart and adding value first.”   Sarah Cole   Sarah Cole is a trained and licensed nurse anesthetist, and despite earning a 6 figure income, was living paycheck to paycheck due to student loans and other personal circumstances. Her goal of becoming debt-free seemed unattainable. However, Sarah began her Social Tenacity journey about a year ago and since has seen some significant changes in her business and income.   Sarah got into network marketing, not thinking it was something she would be interested in or do in the long-term. Although she was successful, she still felt stuck in the industry because she lacked passion and personal investment. Yet, once Sarah switched companies, she realized network marketing was her true calling and mission.  With a skyrocketing business, Sarah's finally realizing her potential and meeting the goals she's always dreamt of.   One of the main things Sarah attributes her success to is identifying her avatar.   “You have to figure out who it is you want to serve and get really crystal clear.” - Sarah Cole    Sarah also believes in writing down your mission and reviewing it every day. When it’s at the forefront of your mind, you are more likely to be successful at adhering to that mission.    A take-action mindset is also crucial to obtaining your business goals. If you can change your belief from how much you can sell or how much money you can make, to how many people you can help, then you’ll feel more fulfilled and confident in your business decisions.   Facebook groups are also an essential tool for finding the right people looking for your solution as long as you’re authentic. Sarah bypasses all the spammy Facebook content and searches for people suited to the solution her company provides. These people match her avatar, so when she speaks to them, it’s in ways authentic to them.   You’ve got to keep working at it. Success is not going to be instant, so it’s important to take things to the next level and give people the tools needed to succeed. Let your team use their brain so they can make their business into something they’re proud of.   When Sarah posts on Facebook, she thinks about the one person she’s helping. By doing this, her message is more relatable and connected to her audience.    Additionally, she helps her team see quicker results and build confidence by encouraging them to share personal success stories in Facebook posts and comments. This way, she is planting the seeds of authenticity through various Facebook groups and allowing potential clients and recruits to come to her through replies and friend requests.   “Putting [your] solutions in [your] content [allows] people to see it and be enlightened to what is possible for them.” - Sarah Cole   If you don’t have a forward-thinking mindset, your business will be harder to sell and stand by. When you realize you are in the industry to help people find solutions to their problems, you will attract other like-minded individuals.  This will also help you grow your team with people who resonate with you and your mission.    Many network marketers struggle with creating a positive mindset. It can be difficult for them to build self-worth and the belief that they are deserving of more in their life. For Sarah, helping her team establish and grow a healthy mindset is one of her number one priorities.   “The people who are successful are those who think; I can do this and take action.” - Brooke Elder   To learn more about Sarah, you can find her on Facebook and Instagram or through her Balanced Brillance Facebook group.   How to get involved If you are ready to take your business online and have the system to free up your time AND bring in the customers and recruits you want, check out www.socialtenacitytraining.com! If you want to continue the conversation, join the Official Authentic Influencer Marketing Community on FB HERE   If you liked this episode, be sure to subscribe and leave a quick review on iTunes. It would mean the world to hear your feedback and we’d love for you to help us spread the word!

Live from the Live Better recording studio! Bret and Jason are here this week with Sarah Russo, holistic certified chef and owner of Love Your Fat Personal Chefs here in Chicago. Sarah, a former vegan, now specializes in therapeutic foods and healing foods that are functional and delicious. Her favorite cuisine is the farm-to-table approach, seasonal-plentiful-relatable. Sarah added animal protein back into her diet in 2015, as she discovered mindful ways to source the "good stuff" in the Chicago area. For the past 5 years, Sarah has been working as a personal chef, recipe developer, speaker, educator, blog contributor. Sarah is also the founder of organic ice pop company, ITSAPOP and her newest venture, an organic weekly subscription service in Chicago called Salad Club. When Sarah is not cooking or scheming a new concept to launch… you can find probably find her at the nearest farmer’s market, working out (her favs: strength training, spinning, and yoga) or spending time with her family. If this was senior year of high school, Sarah’s yearbook quotes would probably be: “Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill and “When you have the best sourced ingredients you can cook very simply and the food will be extraordinary because it tastes like what it is.” -Sarah Russo In this episode we breakdown the secrets to: Getting curious with food and learning its benefits  Testing to determine your diet and what works best for you  Creating an entrepreneurial lifestyle as a private chef Listen in as Bret and Jason discuss with Sarah about her mission to help others follow their food journey and discover their ‘perfect menu’.  Connect With Sarah Russo Online: Instagram: https://www.instagram.com/chefsarahrusso/ Website: https://www.loveyourfat.com Salad Club: www.saladclub.co Blog: https://www.loveyourfat.com/blog Rate our podcast: www.livebetterco/rateourpodcast P.S. - Use coupon code BESTDAYEVER for $10 off your first order from Salad Club! 

Episode 92 Notes:Sponsor: YAY! BrandJoin us in our Yoke and Abundance Facebook Group ->If you love the Yoke and Abundance Wise Women Podcast Consider Supporting us through Patreon.We met in Salulita MexicoBeen in my heart to have Sara on the podcast for a long time. Husband from puerto vallarta Mexico Raising two boys in Madison, WIEngaged in community activismDoes work around dismantling own racismDiscmantelling my own shitTransitioning out of Realistate portion of the business into When Sarah’s kids started seeing their own skin color. Was raised to not see color and how problematic that was for you. Once you see what you have been raised not to see, you can’t unsee it and you then have to be willing to do something about it. Wasn’t raised to see my privilege A racial Justice Lens is one Sara wants to have. September 14th of 2013 when Sarah committed to the work she is doing. Didn’t see my own whitenessNo model on how to live in equity in the United StatesSeeing Self as a racial being Outspoken about processShowing your workCommitted to learning and own personal journey. Racial Justice summitInvesting in changing mindsetAllowed myself to get uncomfortable White savoir complex. Performative alleyship is a lack of discernmentBe aware of performative alleyship. Helping vs. mutual aid basedDiscernment of when to speak up and when not to speak upTone policing Individual, institutional, and structural. It’s problematic to center ourselves. White women as a group can be oppressive because our whiteness benefits us, if we don’t acknowledge it, then it’s a part of the problem. The systems wants us to not see itThe system isn’t broken it’s working exactly how it was set up to be. Acknowledging that my whiteness is the problemWhite intellectualization Taught to think and not feelChallenging yourself and your whitenessCourageous conversationsEngaging in challening conversations:100 challenging questions for white people. Love life every day, have an abundance evidence listLearn More about Sara and Her Work by visiting these sitesSara’s website: www.saraalvarado.comto sign up for Sara’s email list: https://sara-alvarado.ck.page/172c6d95e6Free Resources: https://saraalvarado.com/free-resources/The 100 questions for white people for truth and reconciliation: https://saraalvarado.com/juneteenth-100-acts-of-black-freedom-100-questions-for-white-people/

We all want to age gracefully, but the truth is that aging isn't always glamorous. Women going through menopause deal with a lot of difficulties because aside from the emotional turmoil, there are also physical pains and dysfunctions like having osteoporosis. Women over the age of 50 are the ones most likely to develop this disease, but the good news is there's something we can do about it.  In this week's podcast episode, I talk with Sarah Purcell, a former investment banker turned Pilates and Yoga teacher. When Sarah was diagnosed with osteoporosis, she searched for ways to heal and found that movement and weight-bearing activity were the keys to fighting this disease.  During our conversation we discussed what osteoporosis is, the role of good nutrition for better health, how Sarah reversed her osteoporosis to osteopenia, the difference between osteoporosis and osteopenia, managing niggling aches and pains, and she also shows us a few exercises that we can do.  If you want to grow healthier and stronger as you age this episode is extremely helpful. Tune in to this podcast today!  What's Discussed in This Episode: How Sarah was diagnosed with osteoporosis [3:16] What is osteoporosis [4:57] The importance of good nutrition [5:11] Controversy of where to get the bone building elements [6:24] Wolff's Law [8:39] Menopause and osteoporosis [9:37] Sarah's solution to her osteoporosis problem [13:08] Bone density vs. bone quality [14:02] How osteopenia is different from osteoporosis [15:28] The first step to moving more - walking [16:43] Taking ownership of your health [21:53] The LIFTMOR protocol [23:06] Bone building exercise - deadlifts [24:02] Pathologic fractures with women who have osteoporosis [26:00] How to manage niggling aches and pains [26:57] Owning your ranges of motion [27:51] Breathing and alignment [28:33] Kyphosis, rhomboid push ups  [29:21] Type of movement for those with a rounded spine [30:39] The need to "make friends" with your body [33:51] Viewing exercise as our "job" [37:12] Sarah explains how she's helping women overwhelmed by weightlifting [38:10]  Further discussion on managing niggling aches and pains [42:57] The importance of having a community to get support [48:45] Other exercises to do [49:32] About the Guest:  Sarah Purcell is a long-time Pilates and Yoga teacher. She is certified to teach the Restore Your Core method that has helped her resolve the little aches and pains of peri-menopause and has created the Bone Boot Camp for Osteoporosis which promotes bone growth. Through weight-bearing activity, she successfully reversed her osteoporosis diagnosis into osteopenia.  She enjoys working one-on-one with clients to assess and tailor a program for them whether it's in-person in Florida, or online via Zoom.  Sarah's goal is to spread the word that aging does not have to mean core and pelvic floor dysfunction and aches and pains that keep coming back. And that we can grow stronger and healthier as we age! Resources: Check my latest podcast or listen to the previous ones (https://www.drmichellegordon.com/podcasts/)  Join the Menopause Movement with Dr. Michelle Gordon Online Community  Connect with me on Instagram (@drmichellegordon) Follow me on Facebook (https://www.facebook.com/DrMichelleGordon) Join in on the next beta group (https://bit.ly/betawait)   Visit Sarah Purcell's website (https://www.sarahpurcellmovement.com/) Books mentioned in this episode: Estrogen matters by Avrum Bluming, MD and Carol Tavris, Phd (https://amzn.to/3dTcxzg) Younger next year by Chris Crowley & Henry S. Lodge, MD with Allan J. Hamilton, MD (https://amzn.to/3f54PTS) Mini Habits (https://amzn.to/2Zwyf76) Connect with me on LinkedIn. For more podcast episodes, you may also visit my website. Tune in and subscribe to The Menopause Movement Podcast on Apple Podcasts, Spotify, and Stitcher. Thank you for tuning in!  See omnystudio.com/listener for privacy information.

Welcome back to the Whole View, episode 4-1-1. (0:27) Does 411 still exist as a resource you can call? This week, we have a really amazing question from Holly. The topic is one that has been bouncing around in Sarah's head for a while. When she talks to someone about how she eats, it can be tricky to navigate what vocabulary to use. So now seems like a really good time to dig into this, especially given the recent podcast name change.   Listener Question Holly writes, "Hey ladies, I’m a long time listener of the podcast and I hope by telling you both how awesome you are that you will answer my question. (2:02) Just kidding! But I know it can’t hurt and it's true! Really, thank you both for all the work you do to keep us in the know. I have been finding the Covid shows so helpful and I feel like I get to rant with you both. On to my question, Sarah I noticed your new book has non-paleo and non-aip foods in it and I know the podcast name has changed, so... do you both even still follow a paleo diet? I would love to know what your diets look like now. Also, what do you both recommend now for all of us looking for general health guidelines, if Paleo is no longer the ‘thing’? Thanks again for all you do!   P.S. Sorry Sarah if you cover this in the book, I admittedly have just done a quick scan, and I promise to read it soon.   Sarah's New eBook Sarah completely forgot to tell our podcast listeners that she just launched her Gut Microbiome eBook. (3:01) The book that Holly is referring to is Sarah's new Gut Health Guidebook. Sarah has been working on a Gut Microbiome book for about six years now. She started this book before writing Healing Kitchen. Healing Kitchen was a book writing tangent, and then Paleo Principles was a second book writing tangent. Since Paleo Principles came out, this book has been Sarah's singular focus. She was wrapping it up earlier this year and then when covid hit, it caused a delay in the publication process. Sarah still doesn't know when it will come out, but her guess is that at this point it will be sometime in 2021. As soon as she found out that this was not going to be the late 2020 book she was pushing for, Sarah took the cohesive storyline of diet and lifestyle and package that up into an eBook. The way that the Gut Microbiome book was coming together made it clear that it couldn't be one book the way Paleo Principles is. Sarah is taking the companion cookbook and is also going to create an eBook out of that content. That will launch late this summer. So the Gut Health Guidebook is now live and you can package it together with a preorder of the cookbook. Sarah is offering a special discount for anybody who wants to do that. To find the offer, see here.   From Stacy's Point of View Stacy and crew just got back from being in the wilderness for a week. (6:24) She won't call it camping because it is more glamping. They prepped a lot of food before they left and cooked over the fire each night. It is interesting for Stacy to think about this question in the context of having just been on that trip. The different kinds of foods that they took this trip versus previous glamping trips Things were very similar, with some exceptions. As we talk about what they are each now doing and why, those points will weave in. Years ago they did not take gluten-free graham crackers for example. Stacy made Paleo chocolate chip cookies and then they made marshmallows and used those homemade creations for s' mores. She also wants to note for perspective that it has been over ten years since both Stacy and Sarah started their journey into what she would call a health awakening. They started with this idea of paleo, but that health awakening really started when Cole was born and Stacy was breastfeeding for the first time. This is when Stacy realized that what she was eating was going directly into him. That transitioned over many years until the birth of Wesley, and that was the point in which Stacy realized that her body was responding to certain foods in a way that was hurting her children when nursing. Stacy has learned from her body what she tolerates vs. thrives on. It is also interesting in this world of covid, how we need our bodies to be thriving and to be as strong as possible. Where you is where you are, and there is no shame in where you have been or where you are going. When we talk about diet we talk about how you choose to eat your food. We are not talking about a fad diet, a way that you eat for short-term results. This has always been a key concept on this show. It has always been about a lifestyle. If you focus on what feels best for you and listen to your body, you can find a way to live a balance in your life to not think about food as something as anything other than fuel.   Healthy Living Stacy wants to refer everyone back to episode 358 on Intuitive Eating. (11:16) This show is very representative of our thoughts on anti-diet and intuitive eating. On this episode, we share how you can incorporate this into a way of healthy living. There is a response that your body has to certain foods, and to ignore that is not beneficial to your long-term health. But how can you incorporate those foods without it being a diet that you punish yourself for? This turns food into a reward, which isn't good either. If you find yourself in a place where food has that kind of control or thought pattern, please go back and listen to that episode. It will really tell the full picture of what we are going to dive into with the way we fuel and nourish ourselves. We try to optimize thriving, while still representing the emotional importance of some of that stuff.   From Sarah's Point of View Sarah loves how Stacy framed the way that her healthy awakening journey began because Sarah's started with Adele. (12:33) In her first pregnancy, she has gestational diabetes and she managed her blood sugar really well with careful measuring. When Adele was one she realized that she was getting that same sickish feeling every time she ate. Sarah still had her blood sugar testing supplies and one day after lunch decided to test her levels. Her levels were 200, which is the cusp between pre-diabetes and type-2 diabetes. She does not recommend this at all, but Sarah never told her doctor. Sarah felt so much guilt around this reality as she was intimately aware of the consequences of diabetes. So that day was the day that she changed her diet, and she went to the thing she knew. Sarah went low-carb, and in many ways, the last ten years has been a road of recovering from that stretch of low-carb. She was able to lose weight and normalize her blood sugar levels and blood pressure. She had markers showing her that she was healthy, but her autoimmune diseases were getting worse. It was a tradeoff. When Sarah's youngest daughter was closing in on two, it was actually the autoimmune flairs that brought her to paleo. Sarah's immediate was response was that paleo was crazy, but as she dug into it the science made sense. Once Sarah got into it, she went cold turkey with it on August 31, 2011, which helped a lot of things. However, it didn't help everything so for her New Year's resolution that year she started the autoimmune protocol. At that time AIP was very poorly defined. So Sarah defined and established what AIP was and is now, at the same time she was doing it. Sarah was very influenced by Dr. Terry Wahls TEDx presentation.   More on Sarah's Journey So she used her knowledge base to understand how foods interact with the human body, throughout this entire experience. (18:36) And she has never stopped continuing to learn. As Sarah has continued to learn, she has continued to tinker with her diet. Over the years this has turned into something that she doesn't know if paleo is the correct label to describe how she eats now. The term paleo, as is typically defined, is still defined as what you don't eat. Sarah doesn't believe that what you eliminate makes a diet healthy or not. It is actually the foods that you eat that is what determines whether or not that diet is healthy. And it is the nutrient density that serves as the primary criteria as to whether or not a diet supports health. Eliminations are things that you add on top of that to address specific health challenges or goals. Sarah's diet has really expanded over that time. This started in October of 2012 with methodical reintroductions after having followed the AIP for about 10-months. A lot of those reintroductions were successful. When she started the AIP Lecture Series in 2019 she realized that she was scared to reintroduce beyond what she had already done. Sarah was so comfortable with where she is at that she didn't want to reintroduce anything further and run into possible setbacks. However, she realized that she really need to change her mindset around that. When you can expand your diet to allow for nutrient expansion, that is making strides towards improved health. This microbiome research has solidified Sarah's feelings towards a lot of the foods that the paleo diet has been criticized for eliminating. Legumes and rice are two examples that Sarah highlighted.   Where Paleo Fell Short One of the things that paleo has failed in terms of serving its community, is the way it has lumped foods together. (23:19) The framework of the diet says no grains, no dairy, no legumes, and no processed foods. Sarah feels that it is unfair to lump all of those foods together. There are some terrible grains, and there are actually some grains with science to back their different benefits. This is true for legumes as well. When you look at the gut microbiome you can see very clearly which grains and legumes benefit the gut microbiome and which don't. So as Sarah was pulling together this information, she started methodically challenging legumes, dairy, tomatoes, and switched from white to brown rice. What worked has become very moderate additions to her diet. Sarah's diet is still mostly vegetables, fruit, and a moderate serving of protein. Introducing these other foods requires a more nuanced approach. It requires being able to not lump everything together and select what to eat carefully. If we take this nutrient-density approach, then we are eating what we need to thrive, and it changes how we tolerate some foods that might have antinutrients, but ultimately have a lot of valuable nutrition to provide the body. Stacy thinks that there are a lot of things that we have talked about on this show that are all over the place if you are trying to track when and how Stacy and Sarah's journies unfolded.  We know this sounds very complicated. However, doing simple things like meal planning help to make sure that you have certain foods on your meal plan several times a week will simplify the process. For Stacy, it can be something as simple as making homemade tuna salad.   Stacy's Journey Stacy and Sarah have had a similar approach. (29:57) However, Stacy will admit that her approach is a lot less focused on as many nutrients as Sarah is committed to. If Sarah's is more paleo 80/20, Stacy thinks her approach is more 75/25. However, it is also important to understand that her goal is no longer weight loss. She lost 134 pounds at the peak of her weight loss, but she only got to that number of the scale one day and she did it through disordered eating. Stacy justified the disordered eating with intermittent fasting. As a result of her habits, she had digestive distress which caused nutrient deficiency, and she had a thyroid nodule and a huge flair. Sarah and Stacy, along with a medical professional, had to work to help Stacy restore her health during that period. It got really bad healthwise and she needed to recover. Not just gut health had to recover, Stacy's body was in a bad place. In 2015, Stacy asked the question, is your paleo challenge justifying disordered eating?  This was controversial because at the time many were doing paleo challenges every other month as a "normal" part of their diet. Stacy pointed out that this is not being paleo, and eating to incorporate a nutrient-dense, anti-inflammatory lifestyle. This is using paleo as a yo-yo diet. The more Stacy became aware of what was happening to her and many others in the community, it was where Stacy and Sarah started talking about metrics of health. There was also a lot of fatphobia in the community.   More on Stacy's Journey From Stacy's perspective and awakening in all of this is still very health-focused. (32:19) Stacy wants health, wellness, and longevity for her family. Her original goal with starting Paleo was that she had such low energy and wanting to play with her kids. Thinking about that original goal and where she is at today, Stacy feels that food enabled her to have the energy she needed to get more active. She is worlds apart from where she was in terms of her energy levels and wellness in general. Stacy did put on weight as she came out of that low-carb, paleo period. That was her starved, it was not a real weight. Stacy ended up rebounding and reaching a really good place until she injured her back, which then she couldn't move for a year. Stacy put on weight from that period of time, but she has maintained a significant amount of that weight that she originally lost. However, Stacy really doesn't weigh herself due to her history with how she equates her worth to that number on the scale. Body positivity and self-love have become very important to Stacy as she optimizes her health. Stacy looks at food and asks herself, "is what I am consuming going to give me wellness and longevity?" And sometimes that is the motivating factor she needs to not get ice cream or whatever it is. This comes from a much different place, one without deprivation and punishment and those kinds of things that Stacy did for so long. And it is not linear. For Stacy, she didn't flip a switch and was fixed. These are habits that she has to consistently work on and quarantine has not been easy.   Nutrivore This is where Stacy has really changed her mindset, as she first and foremost thinks of herself as a nutrivore, someone who prioritizes nutrient density. (35:49) Stacy recognizes that they can't have a diet of only white rice, but if they are sick and that is the only thing they are able to keep down, how can they optimize it? They can put in grass-fed ghee, cook the rice in bone broth, put kept on top, and then for their next meal find something else like sweet potatoes to fill the carb cravings. Stacy does focus on adding nutrient density and vegetables to what she describes as a gluten-free, corn-free, legume-free, and night-shade free diet. She would love to be able to eat those foods, but they don't agree with her body. Stacy is not dairy-free in the same way that Sarah is. She can tolerate more dairy, but not every day. The dairy that Stacy tolerates is fat only forms. Stacy feels that there is a big difference in the thought process from where they were, to where they are now.   Sarah's Implementation of a Nutrivore Diet Sarah has something very similar. (38:16) Prior to covid, when Sarah ate in a restaurant she would say she is gluten-free, dairy-free, and soy-free. These are things she knows she can't do.  The term that Sarah most resonates with now is nutrivore. This best describes Sarah's approach because she looks at food as providing her body with the resources it needs to do all the things it wants to do.  And those resources are nutrients. By adopting the term nutrivore, instead of saying "I eat these foods and not these foods", I'm saying that the primary goal of my diet as a whole is to supply my body with all the essential and non-essential nutrients it needs to thrive from my food. That is the goal.  You can basically fit junky calories into your diet if the bulk of your diet is made up of super nutrient-dense foods.  Because those junky calories at that point are not taking away from meeting that goal of getting all of the nutrients that your body needs. This helps us get away from food labels of good vs. bad, and gets into what is the quality of my diet?  Did I meet my nutritional needs today? And did I meet those needs today with some energy deficit?  Sarah likes that this moves us away from stigmatizing foods.  However, it still recognizes foods that aren't good for anybody.  Sarah doesn't believe that everyone needs to be strictly gluten-free. As we get away from demonizing foods, we can get back to the thing that is most important.  Meeting the body's nutritional needs is a top priority.  From there you can layer eliminations on top of that, or add additional nutritional focus on top of that to meet specific health challenges and goals. For example, Sarah thinks of AIP as a sub diet of a nutrivore approach. There is now emerging science showing that the gut microbiome really needs a minimal amount of carbohydrate.  This amount is probably at least 150 grams a day, if not 200 grams a day.    How to Describe It If Sarah were to describe her diet to someone who was serving her food, she would describe it as gluten-free, dairy-free, and soy-free. (43:44) If she was talking to her neighbor who wanted to make some dietary changes she would probably use the word nutrivore. Sarah would then talk about the importance of eating a lot of vegetables, higher-quality meat, more seafood, eating fruit, eating a serving of mushrooms a day, and a palm-full of nuts a day.  She would also talk about snout-to-tail eating. Also why soaking legumes is still a best practice.  The focus would be on eating more nutrient-dense foods and allowing them to displace the foods that aren't doing us any favors.  Rather than eliminating foods that are put into this 'no' category.  Stacy thinks this perspective is helpful.  It is helpful to be reminded of what our ultimate goal is. We are then able to ask, ok, how do we get there in a sustainable way.  If you are overly restrictive and you can't stick with that, it isn't good either.  How can you optimize without boomeranging to the other side?   Customization Stacy wants to point out a few more things that are unique to her since she doesn't have a gallbladder. (46:05)  She has to pay particular attention to fats. Matt and Stacy have added more olive oil and avocado oil, and use less lard.  They also eat gluten-free treats.  Stacy doesn't do oats, and they don't do legumes in their family. They do have brown rice pasta about once a week. If Stacy does have a meal of rice or pasta, she does try to ensure that she has a veggie-rich meal on that day to make up for the overall vegetables and nutrients that she is trying to achieve every day.  She also tries to move her body.  It is about how she feels, and she has to listen to her body.  Sarah doesn't feel bad about cooking brown rice pasta at all. Especially after going through the gut microbiome researching and learning about how good rice is for the gut microbiome. It is not a base food because it doesn't have a ton of nutrition, but in the context of a meal that incorporates other nutrient-dense options, it becomes a good contribution.  Stacy mentioned this blog post on casserole prep. She also takes supplements of daily collagen but doesn't drink broth as often as she use to.  Stacy also takes liver pills, vitamin D and magnesium.  She is also adding mushrooms with more intention these days.  Stir-fries are a favorite these days, as Stacy finds it easy to add nutrients to these dishes.  Stacy has added things in, but it hasn't been as thoughtful as Sarah's process.  However, she is very aware of what they are adding and what they are or aren't doing.  Stacy strives to be mindful of balance because social and emotional wellbeing in terms of sustainability and disordered eating has been so impactful to Stacy.  She has had to really learn to listen to her body and really find a balance on how she feels in terms of digestion and energy, more than anything else for it to work long-term. It is important to Stacy to not feel bad or to go off the rails. This can be hard if you come from a place of dysmorphia or eating disorders or any kind of stuff like that. For Stacy, she has worked on that stuff and gone to therapy and become self-aware. If you are struggling with this stuff, you can't just solve it in a vacuum.  When there is emotions around your food, you do have to address the emotion or else you will never solve the problem.   Closing Thoughts One of the things that have allowed Sarah to embrace the term nutrivore is to develop a healthier relationship with food. (1:01:03) Just like when we first adopted paleo, nine to ten years ago, that was always going to be a lifestyle.  It has evolved, and her diet has expanded. While Sarah thinks of it as nutrivore, you could also call it AIP maintenance phase, or paleo plus, or 80/20.  There are other labels that we can use, but it is still a lifestyle.  It is about lifelong health and hopefully improving her longevity.  This still includes getting enough sleep, managing stress, living an active lifestyle, and nature time. These are all still pieces of the health puzzle for Sarah.  But what she has been able to do by shedding the dogmatic rules that have been associated with the paleo diet for so long is to develop a healthier relationship with food. One of the side effects this has had is that portion control is much easier, which has always been a real struggle for Sarah.  This healthier relationship with food has allowed Sarah to regular her cravings and appetite. Getting beyond paleo has allowed Sarah to fix some of the food relationship problems that she was still having on the paleo diet.  Stacy and Sarah have been talking about doing some changes on the show for a long time, and you are seeing some of them with the name change of the show.  They are planning to let go of their G-rating soon, so that they can relax a bit on things. Stacy and Sarah's true unfiltered thoughts on things will be coming through in the next few weeks.  That is it for this week's episode.  Thank you for listening, and we will be back next week! (1:07:20)

Welcome to the Whole View, episode 406. (0:27) Stacy is so jazzed about this show. Sarah and Stacy have been talking about it and preparing for it since this show was called the Whole View. Stacy personally is jazz hands about educating a dear loved one on why filtering water is a good idea. To kick things off, Stacy is going to share a little story from their trip last summer. While on the road, Stacy saw what she thought was a fresh spring and encouraged the boys to fill their water bottles. Stacy basically gave her kids dysentery. This is Stacy's story about why water filtration is important. Stacy ran a poll last week and only 21% were on team Stacy and thought it was a harmless stream. What Stacy thinks is fascinating is that it is not just runoff water that is not good for you. Oftentimes our municipal water is not meeting the standards. It is important to understand that, and beyond that, it is important to know what you should be aware of when it comes to water. Sarah has so much science.   This Week's Sponsor But first, Stacy wants to take a moment to thank this week's sponsor, AquaTru. (4:27) Their reverse osmosis system has been sitting on Stacy's counter for a month now, but there is one person in the house who is not convinced that it is a good idea. Stacy first loved this system because of the information that Sarah shared, but second loved that it is endorsed by Erin Brockovich. Sarah has had an AquaTru for over four years, and what she loves about them is how different their technology is. It’s the only counter-top reverse osmosis system —  in a category all its own. It is not bottled water, not a fridge filter pitcher like Brita or Pur, and is not an under the counter or whole house system needing installation. AquaTru is the only purifier to remove the ‘forever chemicals’ known as PFOAs and at the center of the movie Dark Waters. Most reverse osmosis (RO) systems waste four gallons of water for every one gallon they produce. AquaTru uses a patented water conservation technology that is about 12x more efficient than professionally installed under-the-sink RO systems. RO is the best way to filter water. They are giving our podcast listeners $150 off their AquaTru purchase.   Listener Question Jessica says, "new podcast name! Love it! (10:44) Thanks for continuing to podcast. Crazy times in the world and you and Sarah’s voice is so utterly comforting. Anyway, podcast question! Water intake. I don’t think you guys have done a, 'how much water do we need', podcast episode. A deep dive into this would be really helpful. The standard advice seems to be either one amount for men and one amount for women, or, half your body weight in oz.  Which is correct? Or is there another answer? What about just drinking when thirsty? I also have wondered, how much water did our ancestors drink? I assume the water was maybe harder to come by back then so maybe they were drinking less? This is the assumption I’ve always made and has led to me drinking intuitively, which has more than likely led to me being chronically dehydrated :) I feel like with all the conflicting info, it would be great to hear the science.  By the way Stacy, as a side note, after about a year I finished catching up on the podcast. I know you are sorry, I am not ;). When searching for a water-related episode, I and came upon an episode called Thirsty Brain. I was like, for sure this has to be about how water intake affects our brain. Nope. Lol. But that was a great episode about Matt’s podcast, called Thirsty Brain :) love you guys.   Thanks again for all you do!"   How Much Let's start with how much water. (14:15) This has been a debated topic within the medical and scientific community. The classic 8, 8 oz. glasses a day is actually not enough. However, this original recommendation was based on how much water we lose over the course of a day and was not based on how much we actually need. The question now is, how much water makes us healthy? The latest research suggests that men should consume about 13 cups (104 ounces, or 3 liters) of fluid per day, and women should consume about 9 cups (74 ounces, or 2.2 liters). The reason it is different between men and women is basically a reflection of body size and BMR. This amount is not pure water intake. It includes the water that we get from all sources, factoring in all beverages, and the water we get from food. From there, our needs would shift up if we are highly active, if it is hot out, certain dietary needs, etc. Sarah thought the hunter-gather aspect of Jessica's question was very interesting. So she spent some time trying to track that information down. However, she couldn't find a good estimate. That being said, Sarah did find a really interesting paper looking at human evolution. We only find remains of early humans near water sources, and so we know that early humans tended to congregate near water. Communities were and still are centered around ways of getting water. There has been some anthropological research showing that this might have been very important in human evolution. Our brains use a lot of energy, which creates a lot of metabolic byproducts, which have to be filtered by the liver and kidneys, which increases our need for water to make urine to effectively detoxify. So our ability to grow these awesome brains would have relied on proper hydration, in addition to high-quality food. We can't say how many ounces of water hunter-gathers consumed on average, but we can say that it was very likely that they drank a lot of water and likely drank intuitively.   Intuitive Hydration Studies looking at hydration have been really interesting. (19:56) Overall they show that humans in general as a species are pretty good at drinking intuitively. Studies have come at this from a bunch of different ways, where they have looked at what happens when you have given people free access to water and you measure how much water they drink? In general, people are really good at staying hydrated, provided water is around. On average people will drink about two liters of water per day, just driven by thirst. Which is probably the right amount of water, considering other beverages and water from food sources. There have been studies showing that this is true in different populations. Athletes' performance is best when they just follow their thirst for drinking. 'Follow your thirst' does seem to work best for performance. However, there are a variety of things that have been shown to reduce our thirst relative to our water needs. Which basically means you are not thirsty enough for how much water you need. These people need to focus more on hydration and drink with intention, versus just following thirst. There are a bunch of drugs that are used for cardiovascular disease that impact thirst. Elderly people also tend to end up dehydrated and are do not have strong enough thirst signals for their water needs. Menopause causes this is women and high estrogen in general. Swimming can actually reduce our thirst. Exercising in the heat can also impact our thirst awareness. When Sarah looks at this list this means that there are so many exceptions that overall it is a pretty good idea to at least be mindful of hydration. There are bad things that happen when we don't drink enough water on a regular basis. Stacy shared her experience with her lack of thirst and dehydration.   What Happens if you Don't Drink Enough? What is interesting is that acute dehydration will make you feel extremely ill, but chronic-mild dehydration kind of creeps up on you in terms of the symptoms. (27:03) Like so many chronic things, the human body is remarkable in terms of how it adapts to not feeling good. You can end up not noticing for a while. There has been a huge variety of studies showing that even mild dehydration puts a strain on the kidneys, which can cause high blood pressure, reduced energy, fatigue, constipation, dry skin, and more. What is interesting to Sarah is the number of cognitive issues associated with mild dehydration. It can cause frequent headaches, impair mood, increase anxiety, reduce concentration, impair memory, reduce cognitive performance and it also has a pretty measurable impact on exercise performance. The thing that nerds Sarah out is that our microbiome is sensitive to our hydration status. This is because we have this whole collection of bacterial species that actually live in or attached to the mucus barrier. Sarah explained the mucus layer in greater detail. This is why inadequate hydration can cause constipation. What happens when we are not drinking enough, that the mucus layer gets harder and less viscus. This makes it a less hospitable environment for really important probiotic bacteria. It also makes it a more hospitable environment for pathogens. This has been confirmed in some really interesting animal studies. Acute hydration would include feeling dizzy, rapid heartbeat, rapid breathing, extreme fatigue and sleepiness, confusion, and irritability and it can cause things like fainting. You would see severe dehydration in having UTIs, kidney infections, and kidney stones.   Alkaline Water Sarah feels that alkaline water is one of the biggest scams in the health community. (34:48) Alkaline water has an alkaline pH. Commercial alkaline water typically has a pH of 8.8 or higher with high dissolved mineral content, typically calcium, potassium, and magnesium. Alkaline water is known to neutralize stomach acid, which on the surface may sound like an awesome thing for anyone who suffers from acid reflux. However, because the acidity of chyme is a key signal to the pancreas to secrete digestive enzymes and to the gallbladder to secrete bile, neutralizing stomach acid can hinder digestion in a big way! So anything that neutralizes stomach acid actually hinders digestion, which can cause a whole pile of problems. The other thing is the impact on the gut microbiome. If you are neutralizing those acidic molecules with alkaline water, you are actually suppressing the growth of really key probiotic species and increasing the growth of potential pathogens. Studies confirm that drinking alkaline water causes an undesirable shift in gut microbiome composition. One study in mice showed that drinking alkaline water for 4 weeks caused a huge decrease in probiotic Clostridiumspecies with smaller decreases in Bifidobacterium and Lactobacillus, and a rise in Prevotella. A randomized, controlled cross-over intervention in adult men compared the impact on the gut microbiome of consuming 2 liters per day of alkaline water (pH 9) compared to neutral water (pH 7) for two weeks. While the alkaline water had no effect on overall species diversity or richness, the men benefited from higher hydration levels from neutral pH water, which significantly increased richness by 15% when comparing pre- and post-intervention samples. The benefits of alkaline water that have been measured are probably completed attributed to the fact that many of us are not getting enough calcium or potassium. So we can benefit from getting these in their elemental form dissolved into water.   Spring Water Spring/mineral waters can be slightly acidic. (38:50) Most natural sources of mineral water in the world are acidic, not alkaline. Acidic water, because our gut bacteria love living in an acidic environment, has been shown to improve the gut microbiome to reduce a diabetes-associated microbiome. It also improves the growth of probiotic species, at least in animal studies. So it is much more important to look for mineral water or to add mineral drops to your water. Sarah adds mineral drops to her water before she drinks it. There is definitely benefit to mineral content, but that alkaline water is not doing your gut any favors. Stacy has experienced this with the digestive piece before.   Tap Water The water that comes out of our taps originates from lakes, rivers, and or groundwater. (41:37) Then it goes under extensive filtration and then disinfection. Disinfection uses one of two chemicals - chlorine or chloramine. It is important for safety to go through this disinfection process. When you think about the community of microbes that live in our gut and think about a disinfectant being added to our water, you think about the impact this has on your gut bacteria. Studies have shown that they absolutely do. The chlorine/chloramine that is added to drinking water not only decreases the growth of really important probiotic species, but it actually allows the growth of multi-resistant pathogens. There have been a variety of studies showing that feeding animals chlorinated tap water actually increases the number of bacteria that are growing in their digestive tract. These bacteria strains are associated with hospital inquired infections. Studies have shown that there is a potential link between chlorinated drinking water and the incidence of colorectal cancer. To understand whether this effect is mediated via the microbiome, a study compared the effect of drinking chlorinated water versus tap water in transgenic mice susceptible to colon cancer. Chlorinated water causes a substantial increase in tumor development in the colon, associated with reduced levels of Clostridium perfringens, a species believed to have anti-tumor effects. Interestingly, mice drinking tap water tended instead to develop tumors in the small intestine. Removing the chlorine/chloramine after the water comes out of our tap before we drink it, is a really good idea for our gut microbiome.   More on Fluoride There are also a lot of municipalities in North America that add fluoride to tap water, with the rationale of reducing tooth decay. In episode 34 Stacy and Sarah discussed fluoride, and the science has not changed. The science showing that fluoride is beneficial for dental health when it makes prolonged contact with tooth surfaces is really strong. However, the science showing any benefit to oral health from drinking fluoridated water is basically nonexistent. There have been some really large studies showing that fluoridation does not increase the risk of anything of the things that have been rumored to be true. However, there have been a few studies showing a correlation between fluoride levels and lower IQ in children. This has opened up the question if fluoride can open up the blood-brain barrier, and potentially negatively impact early brain development. But this is still a big open question where more science is needed. We do know that fluoride seems to accumulate in the pineal gland as we age.  The pineal gland is located in our brain and secretes melatonin to help us sleep. We don't know if this is what is behind sleep disturbances, but its something to point to that shows how fluoride crosses the blood-brain barrier. Overall, more research is needed to clarify if there are actual risks with fluoridation. We do know that the benefits are not measurable. In a study of broiler chickens, high levels of dietary fluorine resulted in lower microbial diversity, significantly lower levels of Lactobacillus and Bifidobacterium species. The study also showed significantly higher levels of Escherichia coli and Enterococcus compared to the control group. In a mouse study, 12 weeks of exposure to fluoride altered the oral microbial community by selectively depleting probiotic Parabacteroides distasonis, Bacteroides uniformis, and an unclassified Bacteroides species. However, if we are using fluoridated toothpaste, drinking non-fluoridated water appears to pose no risk to oral health. There is a strong case for filtering water for removing chlorine, chloramine, and fluoride. Stacy isn't yet adding minerals to her water but is going to give it a try and is excited. You can get those minerals on the AquaTru.   Pesticide Residues in Tap Water While an inexpensive activated carbon (charcoal) water filter can remove chlorine, chloramine, and fluoride from tap water. Unfortunately, these common water filtration systems can’t remove pesticide residues. Heavy metals are a well-known problem. (53:57) If you have lead in your tap water there is so much information out there that you would understand the importance of not showering in this level of contaminated water. We talked about how glyphosate impacts the gut microbiome in last week’s episode (405). Glyphosate exposure increases the ratio of pathogenic bacteria to probiotic microbes, reducing Bifidobacteria, Lactobacillus, and Enterococcus while increasing Salmonella and Clostridium. There is no dose-response. Any glyphosate exposure is problematic. In the US, glyphosate has been used for over 40 years and is used mostly to kill weeds that interfere with agricultural crops (typically corn, soy, and canola). We know that runoff from industrial agriculture is a major source of contaminants in streams, rivers, and lakes, which is where we get our tap water from. Third-party testing was done on 85 tap water samples by Moms Across America and Sustainable Pulse. The results showed that 35 of the samples had glyphosate levels up to 0.3 ppb. On average, 87% of Americans have measurable glyphosate residues inside their bodies. For more on how glyphosate impacts our health, see this study. We know we are getting exposed to glyphosate and it looks as though tap water may be a key root of exposure. This is the most compelling reason for filtering water using reverse osmosis.   Closing Thoughts Sarah is so grateful for AquaTru for giving our listeners such a steep discount on their filtration systems. Last week we talked about foundational principles, and Sarah considers filtering water as a foundational principle. Reverse osmosis is the next level thing. However, depending on where you live, if you live in an area where your water is likely to be contaminated, that shifts that priority. Stacy and Sarah are on a mission to educate, they never want to make listeners feel burdened with one more thing to worry about. Instead, you make informed decisions from education and we are here to educate you. Stacy doesn't want someone to spend a lot of money on a water filtration system without looking fully into the research and which system to buy. It is fascinating to Stacy that this is beyond heavy metal contamination, it is beyond glyphosate, that three out of four homes have contaminants beyond the prescribed measures in America. This was a fact that once she heard it, Stacy couldn't un-hear it. Is this a burden that you should be stressed out about - absolutely not. This is to educate you so that you can plan for if you want to make changes. A great place to start is to look at what is in your water. Use this site as a reference point. For you to be aware and to start looking at that is all that we are trying to provide. If you are concerned about your water quality and do feel like a good water filtration system is a good investment to make, AquaTru has given our listeners $150 off. Simple visit this site to get that discount. Sarah wanted to thank AquaTru again for sponsoring this week's episode and for being such a good sponsor to provide listeners with such an amazing discount. Thank you listeners for being a part of the show. We love hearing from you and your feedback. Jessica, thank you for your nice complement. If you have questions that you want us to follow up on or different topics that you want to hear about, we welcome you to email us using the contact forms on our blogs. Please engage with us on social media. If you learned something from listening to one of our shows, the best thing you can do is share about it. Please also leave a review in whatever platform you are listening to. Thank you so much, listeners! We will be back next week. (1:05:22)

Welcome back to episode 405 of the Whole View. (0:27) Today Stacy and Sarah are talking about a super interesting topic submitted a listener. Which, if you didn't know this already, we love it when you email us. Sarah shared some behind the scenes information on where listener questions come from. There are Stacy's requests, listener questions, and the really challenging listener questions. The question in discussion in this episode is one of those really hard ones that has been in the queue for a long time. Sarah was able to pull together the information for this show because she actually did a lot of research on this topic for her gut microbiome book. And of course, Sarah did extra research to address the many facets of this challenging question. Stacy is excited about this science rich show.   Listener Question Is the EWG's dirty dozen list based on strong science? (3:37) My husband listened to two episodes of the Skeptoid podcast on organic vs. conventional farming. Mr. Dunning said that we are being duped into paying extra for organic produce. It is sprayed with larger amounts of pesticides than those used in conventional farming and the organic pesticides have been shown to cause disease. My husband believes Mr. Dunning because he provides references and appears to be liberal and non-biased in other podcasts.   I have been purchasing organic produce according to the Environmental Working Group's dirty dozen list. It says on the Activist Facts website that "There’s really only one thing you need to know about the Environmental Working Group when it comes to its studies of toxins: 79 percent of members of the Society of Toxicology (scientists who know a little something about toxins) who rated the group say that the Environmental Working Group overstates the health risk of chemicals. I am walking around with holes in my shirts, and I haven't gotten the air conditioning fixed in my car, so that I can afford organic food. Am I wasting my money? I feel like I cannot trust anyone but you.   Preface Stacy wanted to refer listeners to listen back to previous episodes for information on how both Stacy and Sarah have evolved the way they purchase and prioritize their own foods within their budget. (5:06) Neither Stacy nor Sarah buys everything organically. Nothing that Stacy and Sarah are going to discuss in this episode is intended to be a judgment on you or your family or what you did in the past or what you are doing now. This is all education so that you can be empowered to make the choices that are best for your family at the correct time for you. Where Stacy's family is today, ten years later, is a lot different than where they were ten years ago. The goal of this episode is to help you so that you can walk away and ask questions. There is a larger philosophy that each family needs to adapt to what works best for them. No one is perfect. If you are starting in your journey, you don't need to forego the necessities to have organic food. There is a way to prioritize your budget in a way that is consistent with what your family believes in. Healthy living choices are so personal.   Foundational Choices & Next Level Choices Sarah wanted to emphasize that there are foundational health principles. Nutrient density diet, eating a lot of fruits and vegetables, getting enough sleep, managing stress, and living an active lifestyle. Then Sarah thinks of the next level steps like adding some biohacks, supplements, purchasing grass-fed beef, and organic fruits and vegetables. We need to first make sure that we are focusing on the foundational principles and adding in the next level choice if and when it makes sense. Eating organic is beyond the basic principles, but is overall a better choice. The EWG's overall approach is in many ways more rigorous than the American regulatory agencies. The EWG tends to align with the European Union, Health Canada, and these other regions of the world where the criterion for approving a chemical or pesticide is firmer. In America, the thought process is that chemicals are assumed fine unless proven bad. In Europe, a chemical is not ok until proven safe.   Conventional Evaluation of Pesticide Safety The FDA's safety assessment for chemicals in foods have a variety of criteria. (13:11) They look at acute chronic and subchronic toxicity, carcinogenicity, genotoxicity, reproductive and developmental toxicity, neurotoxicity, and immunotoxicity. Pesticides also go through additional impact evaluation on the environment and ecology. The vast majority of the studies evaluating the effects of pesticides show problems to human health only with occupational exposure, rather than the much lower exposure the majority of us would have simply by eating produce from crops treated with these chemicals. However, there are some challenges with this. We can see high exposure in rodents causing all kinds of problems. The assumption is that acute exposure is not the same as low dose chronic exposure.   Where the Standards Differ One of the challenges that we have in evaluating pesticides is that our exposure is already so vast. There are no humans that don't already have multiple points of exposure to pesticides. There are studies that are linking the chronic low dose exposure to pesticide residues that have correlated pesticide exposure in the food supply with a number of health issues. In the United States, there are 72 pesticides that are routinely used that are completely banned or are in the process of being completely phased out in Europe. Of the pesticides used in USA agriculture in 2016, 322 million pounds were of pesticides banned in the EU. Twenty-six million pounds were of pesticides banned in Brazil and 40 million pounds were of pesticides banned in China. Pesticides banned in the EU account for more than a quarter of all agricultural pesticide use in the USA. It is important to understand that the European Union is looking at the same science as the EPA. And they are making a different judgment based on the strength of the data. We have a challenge that our metric is, 'is it toxic' and 'does it cause cancer'. WHO Guidelines for Safety of Chemicals in Food are much more thorough, and add to the above. They include general system toxicity, allergy and hypersensitivity, and GI Tract Considerations (includes microbiome).   Pesticides and the Microbiome (Sarah’s Biggest Concern) Microbial diversity is generally considered to be the most important measurable criteria for a healthy microbiome. (24:31) The more different species you have, they tend to keep each other in balance. The bacteria basically control the growth of each other. We are also looking for the growth of these really important probiotic strains. In addition, we are looking for completely absent levels of pathogens. We are also looking at the balance between the two main phylum of bacteria in the gut. It is important to understand that rodent studies are actually really good studies for understanding the gut microbiome. We would want to eventually be able to do a similar study in humans. But what Sarah wants to emphasize is that these rodent studies are a really good model for understanding what is happening in humans. Let’s go through some of the most commonly-used pesticides in agriculture for food crops. Permethrin is a broad-spectrum chemical often used as an insecticide for cotton, corn, alfalfa, and wheat crops—unfortunately, it’s also lethal to bees. It’s also used to treat lice, ticks, and scabies.  For more on this, visit this link here. PEM has higher antibacterial activity against some beneficial bacteria, (including Lactobacillus paracasei and Bifidobacterium). Than against pathogens (such as Staphylococcus aureus and Escherichia coli, which only respond to higher concentrations of PEM). Carbendazim (CBZ) is a broad-spectrum benzimidazole fungicide, widely used in agriculture. In mice, 28 days of exposure to CBZ resulted in gut dysbiosis. It suppresses the growth of some of the most important probiotic families while increasing the growth of some problematic families of bacteria. And it decreases bacterial diversity. To learn more about this pesticide, see here. Epoxiconazole (EPO) is a broad-spectrum fungicide often used on grain crops, and that works by inhibiting the metabolism of fungal cells. It reduces the production of conidia—the asexual spores of a fungus that facilitate reproduction. In rats, EPO for 90 days decreased the relative abundance of Firmicutes and increased the abundance of Bacteroidetes and Proteobacteria, while also selectively enriching Lachnospiraceae and Enterobacteriaceae. To learn more about this pesticide, see here.   More Commonly Used Pesticides Imazalil (IMZ) is a systemic fungicide used to combat fungi on vegetables and fruit (especially citrus), as well as tubers during storage. (30:39) In mice, IMZ exposure (at doses of 100 mg per kg of body weight daily for up to 14 days) reduced the cecal relative abundance of Bacteroidetes, Firmicutes, and Actinobacteria, while also reducing microbiota richness and diversity. The IMZ-treated mice also exhibited colonic inflammation. In another study of mice, low-dose, environmentally relevant exposure to IMZ (0.1, 0.5, or 2.5 mg per kg of body weight daily) for 15 weeks resulted in gut microbiota changes. These changes included reduced mucus secretion, decreased the expression of genes related to cystic fibrosis transmembrane conductance regulator (CTFR) in the ileum and colon, and generally disturbed intestinal barrier function. Stacy shared her perspective on how she looks at this information. Think through the way how these pesticides are more heavily used on grains. Chlorphyrifos (CPF) is an extremely common organophosphate pesticide used to kill insects and worms, by interfering with acetylcholine signaling and disrupting their nerve processes. It’s commonly used on fruit and vegetable crops, as well as vineyards. This is one that was going to be banned in the USA, but Scott Pruitt reversed the planned ban. You can learn more about this here. Sarah shared on this study, this study, this study, and this study. This information should stimulate a reevaluation of the use of these chemicals in the food supply. Diazinon is an organophosphate insecticide used on a variety of crops—including fruit trees, rice, sugarcane, nuts, potatoes, and corn. You can learn more about this pesticide here. It causes different changes in male rodents versus female rodents. The researchers speculated that these differences—with male mice experiencing the most severe changes—were due to sex-dependent gut microbiota profiles present before treatment. You can read more about this study here.   Two More Commonly Used Pesticides Propamocarb (PMEP) is a systemic fungicide used to control root, leaf, and soil diseases caused by oomycetes (water molds) by interfering with fatty acid and phospholipid biosynthesis and therefore changing the membrane in fungi. (41:41) It can accumulate in fruit at high levels, thus reaching humans.  You can find more information on this pesticide here. In mice, 28 days of exposure to PMEP (at levels of 300 mg/L in drinking water) induced gut dysbiosis and changes in 20 fecal metabolites, including SCFAs, succinate, bile acids, and TMA. You can read more about this study here. Glyphosate is a broad-spectrum herbicide that can kill both grasses and leafy weeds. It works by inhibiting an enzyme (5-enolpyruvylshikimic acid-3-phosphate synthase, or EPSP synthase), which is used by bacteria, archaea, fungi, algae, some protozoans and plants to synthesize folates (vitamin B9), ubiquinone, menaquinones (vitamin K2), phenolic compounds, and the aromatic amino acids tyrosine, tryptophan, and phenylalanine. The pathway this affects doesn’t exist in animals, which is part of why glyphosate has historically been considered to have low toxicity in animals.  Now that we understand that we have at least as many bacterial cells living within our body as we do human cells and that those bacteria are essential to our health, the relevance of glyphosate exposure comes into focus. Many bacterially-derived compounds that benefit human health are produced via the shikimate pathway. One rat study evaluated the impact on the microbiome of two weeks of glyphosate consumption, and showed a dose-dependent increase in fecal pH attributable to a reduction in acetic acid production, implying the metabolomic impact of glyphosate exposure.   More on Glyphosate It's not that glyphosate is necessarily directly impacting our cells, but it is dramatically impacting the gut microbiome at levels that we are already being exposed to in the food supply. (48:50) In studies in poultry, cattle, and pigs, glyphosate exposure increases the ratio of pathogenic bacteria to probiotic microbes, reducing Bifidobacteria, Lactobacillus, and Enterococcus while increasing Salmonella and Clostridium. In a long-term rat study, the impact on the gut microbiome was evaluated following nearly two years of glyphosate exposure via drinking water at three different doses. Glyphosate caused a large increase in the Bacteroidetes family S24-7 (associated with obesity and inflammation) and a decrease in Lactobacillus species in females (more modest changes in males). It also altered the Firmicutes to Bacteroidetes ratio to one more closely associated with chronic disease. The authors concluded “our data suggests that the exposure to an environmental concentration of [Roundup] residues could have a role in the current epidemic of gut dysbiosis”. This occurs even at levels well below the US ADI of 1.75 mg/kg body weight /day.  There is no strong dose-response. Sarah wants to emphasize that our glyphosate exposure in food is quite high. It is definitely above the cusp for an impact on our gut microbiome composition. The FDA has a report where they have been mandated to measure glyphosate residue in the food supply. In their 2016 report they measured measurable levels of glyphosate residues in 63% of corn food crops and in 67% of soybean food crops. However, they did not say how much residue was there. The 2018 report goes to a dead link now. A Swiss study of foods purchased at a grocery store showed that legumes had the highest concentrations of glyphosate residues, up to 2.95 mg/kg. United Kingdom government testing of glyphosate residues in wholegrain bread showed levels up to 0.9 mg/kg. A study of foods purchased in Philadelphia, USA metropolitan area showed 59 percent of honey samples contained glyphosate residues, and 36 percent of soy sauce contained glyphosate residues. Third-party testing of popular breakfast cereals, crackers, and cookies by the Detox Project and Food Democracy Now! showed alarming levels of glyphosate residues in all products. Roundup Ready GMOs have the highest level of glyphosate residues. Studies prove that our current levels of exposure are sufficient for measurable amounts of glyphosate to get into our bodies.  One study showed that 44% of city dwellers in 18 countries in Europe had detectable glyphosate residues in their urine, despite Europe’s more aggressive campaign against GMO foods. A pilot study in the United States of America evaluating 131 urine samples from across the country detected glyphosate residues in the urine of 86.7% of them. The highest observed detection frequency in the Midwest was at 93.3% and the lowest in the South at 69.2%.   How to Look at this Science The EWG is looking at this much more broad group of criteria and they are taking a very similar standpoint to the European Union. (58:09) A small effect is still an effect and we need to be concerned about it. When Sarah does a deep dive look to look at the impact on the gut microbiome this is where Sarah sees the biggest area of concern. Sarah thinks it is especially important because it is not currently part of the criteria by the FDA and the EPA for whether or not these chemicals are going to be approved for use. This is the thing that Sarah really thinks needs to change. The good news is that a healthy gut microbiome and high fiber consumption can actually protect us from absorbing a lot of these pesticides.  There have been studies that showed that lactobacilli can help reduce how much pesticide on our food gets into our bodies.  There are also studies that show that higher fiber consumption can at least partially reverse the gut dysbiosis. As we get back to the heart of this question, there are studies that show that the answer is no. High vegetable consumption is still really important because it does support a healthy gut microbiome, to begin with. And a healthy gut microbiome is going to protect us in a lot of ways. For example, they can protect us against heavy metals. Even if we can't afford organic to not let that dissuade us from eating that high vegetable consumption because of this. Sarah sees this as an exciting two-way street. Even though pesticide residues are impacting the composition of our guts, the composition of our gut is influenced by more than just that. It is influenced by how many fruits and vegetables we eat, mushrooms, nuts and seeds, variety, how much fish, how quality the olive oil is that we are consuming, etc. All of these things help to determine the composition of our gut microbiome. Doing all of these foundational things becomes more important when we are not necessarily in a position to be able to seek out and afford the highest food quality. It is still really important to eat a vegetable-rich diet. That's why Sarah wants to classify all of this science as the next level. The foundational principle is still eating a lot of fruits and vegetables, even if our only access to that is conventional. Beyond that, yes the Dirty Dozen and Clean Fifteen lists from the EWG are a wonderful tool. Not that Sarah agrees with everything the EWG has said, Sarah thinks that these are spot on in the sense of trying to minimize our exposure to pesticide residues.   How to Limit Pesticide Exposure Stacy feels that the podcast referenced and the information they are sharing aren't so far apart. (1:02:10) Sarah and Stacy discussed a point shared in the documentary Food Inc. that really hit this information home. We do the best that we can with what we can, and become educated on what other things we can do to support healthy living. Nothing is ever perfect. Prioritize the foods you purchase and do the best you can. It is not good to stress about these things. The dirty dozen list includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes The clean fifteen list includes avocados, sweet corn, pineapple, onions, papaya, sweet peas (frozen), eggplants, asparagus, cauliflower, cantaloupes, broccoli, mushrooms, cabbage, honeydew melon, and kiwifruit. If you are going to get something off the dirty dozen conventional, look at ways that you can wash that food very well or ways you can peel the food to remove the majority of the pesticide residue. USDA certification is very expensive, so a lot of small family farms are growing organically, but don't have the certification. Talk to farmers and find out how they are growing their food. Stacy can't handle the sight of bugs in her fresh vegetables. Eating fruits and vegetables is a good thing. Perfection is not the goal. Neither Stacy nor Stacy eats 100% organic, they both do the best that they can. Sarah has found that the prices at her local farmer's market are best. Develop relationships with your local farmers, and shop at the end of the market. Stacy subscribes to Hungry Harvest, which has a waiting list right now. Sarah prescribes to MisFit Market, there is also one called Imperfect Produce. One of the things that Sarah loves about her subscription is the surprise element of it, which forces her to get creative with her meal planning. At Stacy's house they meal plan when their box arrives, based on what they received. Stacy shared more information on their meal planning process as a family, and how focused they have become to make sure they are not wasting food. Building relationships with your local farmers is a point that Stacy echoed from Sarah. Buying things in season or frozen can also be a helpful way to save money. Stacy's organic box is at least 30% off had they purchased those items at a grocery store regularly. The thing that Stacy most loves about Hungry Harvest is that they give back to the community.   Closing Thoughts Stacy thanked Sarah for all the research she did for this show! (1:23:13) If you have any follow up questions on all of this, you are welcome to email Stacy and Sarah using the contact forms on their blogs. You can comment on social media posts as well. Stacy and Sarah are always happy to hear from you! If you have been loving this show, please help spread the word to others by sharing a link to an episode you enjoyed with a family or friend, or leave a review. Stacy and Sarah so greatly appreciate your support! Thank you again for tuning in! Next week is another science-heavy show that builds off of this week's episode. We will be back again next week! (1:25:57)

Welcome back to episode 404 of the Whole View. (0:27) Stacy is almost getting use to saying that. It has been a month since they changed over. Sarah is proud that she has been using the correct name of the podcast, especially since she has puppy sleep deprivation. Stacy is feeling well, and thanks everyone for the positive vibes they have been sending her way. Her heart rate is completely back to normal, and she is now symptom-free. Even though you recover, it still takes time to rebuild and get back to full strength. It takes time for inflammation in the lungs to heal. Sarah has been wanting to do antibody testing to see if she had it. The quality of the antibody tests is a huge range, so Sarah is yet to research this just yet. Stacy firmly believes that knowledge is power. From her entire coronavirus experience, that is really her big takeaway. Stacy is so excited to host another pet show this week! The last pet show they hosted felt like an uplifting conversation. Remember, while Stacy and Sarah will refer to their dogs in this episode, they are also both cat owners and love their cats dearly as well. They are talking about pets in general.   Listener's Question This was a question that Stacy wanted Sarah to cover for a while. (9:09) However, just recently, this question was received from a podcast listener, before the last pet show was hosted. When Sarah announced that she was getting a dog, this was the most common question she received. What do I feed my dog? Ashley says, "Hi Sarah and Stacy! I started listening to the podcast several years ago while I was living in New York City. Every evening after work I would get on the train, put in my headphones, and listen to an episode. I guess I am one of the listeners you are always apologizing to for the early episodes. I have to say I have truly enjoyed them all and have learned so much valuable information. Thank you for all your hard work to both educate and entertain your listeners, I feel like we are friends at this point and I still look forward to a new episode every week. The Paleo View is my favorite podcast hands down!  As a person eating a nutrient-dense, anti-inflammatory diet myself, I am wondering how to feed my dog in the same way. My husband and I recently added a Bernedoodle puppy to our family and he is the most adorable and mischievous little guy. There is so much conflicting information out there about what diet is best for dogs - they need grains, they don’t need grains, raw is best, raw is dangerous. Most dog food is so highly processed and contains ingredients that to me seem highly inflammatory and nutrient-poor. The organic and grain-free foods look good on paper, but then I read about concerns with grain-free diets and heart problems in dogs. I like the idea of a raw diet, but that also requires a lot more work on my part to source and prepare his food which just isn’t practical for my life right now. I would love to know the science on this topic so I can feel confident in what we are feeding our dog so that he can continue to be a healthy and happy pup! Please help!"   Knowledge is Power Stacy is excited for Sarah to help. (12:11) After a bit of research when Matt and Stacy for Penny, Stacy made a food choice and Sarah looked into as she was preparing to get a pup. Sarah found that it actually isn't that bad of a food choice. Stacy has had two veterinarians that a grain-free diet for a dog isn't good and that a raw diet for a dog is not good. So when Stacy asks what is a good option and why the foods that they recommend are exactly as Ashley indicates. They are foods that would be highly inflammatory. After seeing Penny's symptoms when she was adopted and knowing what kind of diet she was on, Stacy knows that she has sensitivities from her inflammatory diet. So Stacy is excited to learn more about what is an ideal diet. As a reminder to listeners, just as we humans make our own choices, we do the best that we can with the knowledge we have. If you decide that you are going to transition your pet to a new food after this, or maybe not, there is no shame or guilt. This is not Stacy and Sarah telling listeners what you need to do. However, this is knowledge for you to be empowered to make your own choices. Neither Stacy or Sarah are medical professionals, and information on this podcast should not be treated as medical advice. Sarah thought it would be interesting to answer Ashley's question with the ancestral diet approach. This is so consistent with how we approach food. Meeting the body's nutrient needs is the primary criterion for a healthy diet. So what are the nutritional needs of a dog? And what is the ancestral diet that would help to meet those?   Let's Start with Wolves So let's start talking about what wolves eat. (17:34) Dogs and the modern gray wolf share a common extinct ancestor. There is great debate among biologists about whether or not dogs and wolves are the same species. Some biologists believe that dogs are a subspecies of the gray wolf. While other biologists believe that they are their own species and that wolves and dogs are separate species. Wolves are scavengers and hunters, and they really eat anything they can get. They always eat the whole animal, and organ meat is the first thing they consume. The highest levels in the pack get the most nutritious diet so they stay the healthiest and the fittest. Then they eat the ribs, a lot of small bones, and nearly all of the hide. Even the large bones are gnawed on. The other thing that Sarah found really interesting is that by eating the stomachs and the intestines they are getting a fair amount of partially digested plant matter. They also eat grass. Researchers believe that wolves eat grass to purge the intestines of parasites. The earliest evidence of dog domestication is about 40,000 years old. And the earliest proof of domesticated dogs is about 14,000 years old. Domestication has more points of change, in terms of genetics, than agriculture does in humans. The genetic differences refer to changes in the nervous system, and it is thought that these are all underlying the behavioral changes that were central to dog domestication. There are also ten genes that have changed that all have key roles in digestion and fat metabolism. These genetic changes show a dog's ability to digest starch relative to the wolf. There are these well-measured changes in dogs compared to wolves that have made them more adapted to eating more starch. This doesn't mean that starches are the foundation for their optimal diet. However, it implies that they need a little bit more starch and carbohydrate than the wolf.   Facultative Carnivores So not a grain-based diet, as dogs are still considered facultative carnivores. (25:29) Facultative carnivores are species that are not strict carnivores. They eat some plant foods in addition to animal foods. However, they can't thrive on a truly omnivorous diet. They still need to eat a dominant amount of calories from meat. But they are well adapted and still need a small amount of their diet to come from plants. Where science is pointing is that really the optimal diet for dogs is similar to wolves, with a whole-prey, whole-animal, approach.  Eating really every bit of the animal that is edible. This should probably make up 85% of the diet, with a variety of plants making up the other 15%. Which leads really well into the question of raw vegetables versus cooked. Sarah shared on the research she did and specifically pointed out the details found from this study. They showed that the safety profile of raw diets is very high. Stacy asked about the risks associated with raw dog food being contaminated and recalled. Sarah pointed out that there have been tons of recalls on grain dog food. Stacy noted that it is helpful to be armed with information when you visit the vet. If your vet isn't working for you, remember that they are providing a service to you and you are choosing to go there. You can always find another one when you feel that their beliefs don't align with your beliefs. Sarah shared some data on the recall rate for dog food. Raw diets are highly digestible.  Processed kibble diets were not as digestible.  There was a 10% difference between the two. High quality cooked diets were also found to be highly digestible. So it wasn't a question about whether or not the ingredients were raw, so much as how processed they were. Sarah also referred to this study. Personally, Sarah cares much more about the quality and processing of the ingredients, instead of whether or not each ingredient is cooked or raw. This thesis also went into how the fiber content of food impacted digestibility. This made a case for animal fiber. You don't want too much fiber, which decreases digestibility. However, you do need some fiber, which should come from some plant foods. When Sarah was doing this research she was expecting that they would be better adapted to consume cooked diets, and she shared why.   Grain-Free Foods and Diet-Induced Dilated Cardiomyopathy The other part of Ashley's question asks about the link between grain-free food and diet-induced dilated cardiomyopathy.(43:38) This was a huge research point for Sarah because she doesn't allow gluten in her house. In July 2018, the United States Food and Drug Administration (FDA) issued a public notification about an uptick of reports of canine dilated cardiomyopathy (DCM) – a type of heart disease that can lead to congestive heart failure. Symptoms include enlarged heart, decreased energy, lethargy, cough, difficulty breathing, loss of appetite, and episodes of collapse. However, many dogs will not show symptoms of the disease right away. If you suspect that your dog is affected, consult your veterinarian immediately. In the FDA’s July 2019 update on diet and canine heart disease, they examined labels of dog food products reported in DCM cases to determine whether the foods were “grain-free” (defined as no corn, soy, wheat, rice, barley or other grains). They also looked at whether the foods contained peas, lentils, chickpeas, beans, or potatoes (including sweet potatoes). Their report states that 91 percent of foods reported in DCM cases were grain-free, 93 percent of reported foods contained peas and/or lentils, and 42 percent contained potatoes/sweet potatoes. 91% were eating grain-free food.  This is research that is ongoing. The most likely mechanism is that that is some kind of antinutrient in legumes blocking taurine absorption. Taurine is an amino acid found exclusively in meat. It is not considered an essential nutrient for dogs because they can synthesize their own. Some breeds appear to be predisposed to taurine deficiency from low-taurine diets. Taurine deficiency is one potential cause of DCM. Golden retrievers made up 20% of the effected dogs from diet-induced dilated cardiomyopathy.  There were a ton of other breeds represented in the findings. Many of the dogs have responded to taurine supplements, even if they didn't appear to be taurine deficient. Taurine supplementation may be more effective as a prophylactic than a treatment, but this still needs to be studied. So the culprit isn't necessarily the lack of grains in the diet, but the fact that grain-free don't automatically mean good, high-quality, or nutritionally balanced. Remember, this is still an active area of research. Look for options where legumes, especially peas and lentils aren’t in the top 10 ingredients. Taurine is naturally high in organ meat. There are no gluten-free dog foods that are also grain-free. 77 million dogs in USA, DCM reported in 560 probably under-reporting but still very low incidence. CF 50% of dogs will get cancer in their lifetime.   What Sarah Feeds Soka Sarah is looking to reduce the risk of everything bad that can happen to her. (55:21) This was an area of high-importance to Sarah when they were preparing to get a dog, and she did a ton of research on her options. Sarah was looking for dog food that was nutrient-dense, with a whole prey ratio of animal ingredients at 85%. Probiotics were also on her wishlist. She was also looking for a food that didn't have too much protein. Too much protein can be hard on a dog's kidneys, so Sarah was looking for a brand with no more than 40% protein. If the brand had legumes, they had to be at least eleven ingredients down. The other thing that Sarah is doing is giving her pup a mixed diet so that not every meal is kibble.  She is buying a different flavor every time, of the same brand that she found. Then Sarah is also doing a rehydrated freeze-dried food, which preserves nutrients better than the canning process. So her dog is getting one wet can food meal a day.  In addition, Sarah's dog is receiving training treats and chews. The brand that Sarah selected is Orijen. However, they are not the only good brand out there. Orijen checked every single box of what Sarah was looking for, which was such a relief to find.  On the advice of her vet, Sarah is also giving Soka a taurine supplement.  The supplement is vetriscience cardio strength, which contains Carnitine, Taurine, Glycine, vitamin E, EPA, coQ10, GLA, vitamin B9, Magnesium, Potassium, and Selenium.  Sarah is mixing things up with training treats and Soka's favorite is pastured turkey breast, cooked in the Instant Pot. The other high-quality training treats that Soka likes are Grizzly’s Smoked Wild Salmon, Pupford Liver Training Treats, and Pupford Sweet Potato. And Sarah just ordered Vital Essential Freeze-Dried Minnows and is excited to have her dog try those. Sarah shared some of her training tricks and current approach.  So with, a focus on a nutrient-dense approach, the whole-prey ratio, and then round out her diet with mixed, diverse add-ins. Sarah rounds it out with as many high-quality ingredients, using different training treats each time. Soka is also getting natural chews like grass-fed beef bone (K9 Connoisseur), naturally-shed deer antler (Whitetail Naturals), and beef trachea.  Everything that Sarah is doing with Soka is about nutrient-density and nutrient variety, which are the same principles of how she chooses her own foods.  Stacy loves that all of the brands they pick are helping with the sustainability and the respecting of animals that she feels so passionate about with our food supply chain. Eating nose to tail is so important. Thank you dogs for helping us respect the whole animal!   What Stacy Feeds Penny Like Stacy mentioned, they really struggled for almost a year in figuring out what to feed Penny. (1:06:05) They started off transitioning her to a higher quality kibble because she came to them on the fast food of dog food kibble.  The easiest thing was kibble since that is what she was used to. They found Stella & Chewy's and they put her on a puppy kibble to start. Stacy didn't want her to be on kibble longterm.  However, to get her to like it they would mix in ghee or very gelatinous broth or homemade gravy. They were trying to also help her be less underweight. The problem though was that Penny grew accustomed to things tasting delicious and when they tried to feed her dry kibble alone she wouldn't eat it.  While Penny is extremely motivated for treats, her food is an entirely different thing.  One time she went for almost four days without eating.  The process of trying to modify Penny's diet felt a lot like sleep training.  Sarah pointed out that it is very important to recognize that there is no one way. There are always going to be exceptions, and you need to do what feels best for you and your pet.  They eventually started adding a stew from Stella & Chewy's on top of the kibble and then mixed it up.  However, this was an expensive route. Stacy's dog is very high maintenance with food. Penny was underweight, and it was very important for them to figure out how to get her to eat something that was both healthful, as well as nutrient-dense for weight-gain promoting purposes. Eventually they were able to find a long-term approach for Penny that she absolutely loves and is so much easier for them.  They now feed Penny freeze-dried patties from Stella & Chewy's. These patties also have taurine added to them, kelp, and are very clean for a dog. They crumple up the patties and add a little bit of hot water.  Ninety percent of the time they also add two spoonfuls of rice for her.  Penny is still on the low side of what is considered her normal weight.  Her rice is cooked in broth once a week, and saved in the fridge for meals. They trust and really like Stella & Chewy's, and best of all Penny really likes their stuff.   Closing Thoughts Stacy shared stories on Penny's pickiness when it comes to even training tricks. (1:16:40) Sarah shared on Soka's adventures with trying to bring home pine cones to eat. Soka even has a pile spot where she collects things she finds.  She is still learning what things are toys.  As they wrap up this episode, Sarah wants to mention that Soka does have her own Instagram account. Stacy considered making Penny her own Instagram account but decided not to.  She felt like she couldn't manage another Instagram account.  This show was very focused on dog food so if you need the same rundown on cats, let Stacy and Sarah know.  They both have been longtime cat owners, and both feed their cats Orijen. Stacy uses Amazon Subscribe & Save to get the best deals on Penny's food and treats.  This episode was not sponsored by any of the brands mentioned.  As always, Stacy and Sarah tell listeners what they use and why in a genuine way.  We will be back again next week, and very much appreciate you being here! Thanks for listening! (1:24:23)

Sarah has been dating Mario for 10 months and ever since quarantine they've only seen each other on Facetime. When Sarah recently tried to Facetime, he refused and started acting weird. Is he cheating? We'll find out!

Welcome back to the Whole View, episode 402 - not 42. (0:27) Sarah is full of punny jokes. Stacy and Sarah are excited to finally share Sarah's big news! This episode is being pre-recorded because on the normal recording day, Sarah is bringing home a brand new puppy. Sarah grew up with all kinds of pets, and as an adult, she has had cats. However, she has wanted a dog forever, but she has been waiting for the right time. Sarah's husband grew up with no pets and doesn't have much comfort with dogs. The girls have also been skittish around dogs to date, and she knew that a puppy would be a good starting place for them. Sarah has been waiting for a long enough break from travel to be able to commit to a puppy. When Sarah's health crashed last fall her daughter told her it was the perfect time to get a dog, and Sarah couldn't have agreed more. This has been in the works since then.   Sarah's Experience with Finding a Dog Sarah has been researching dog breed characteristics and they decided to get a Portuguese water dog. She did her research to not just find the right breed for her, but for her family as well. With various levels of anxiety in Sarah's family, she knew that supporting mental health was a key piece in this all. She wanted a dog that was social, cuddly, and interactive. Having a dog that gets Sarah out of the house was also key, as she wanted a breed that needs a lot of activity. The other piece that Sarah was looking for was a smart, highly trainable dog. Portuguese water dog checked all of these boxes. They need physical exercise as well as mental exercise every day. Getting a hypoallergenic breed was also a must. Once they found the breed they wanted, they did a ton of research to find the right breeder. Sarah shared more on how she selected the breeder. They will have a new family member!   Stacy's Experience with Finding a Dog Stacy noted that we are all individuals in our health and lifestyle needs. (12:30) We are also individuals in our pet needs. From personal experience, Stacy's family has rescued probably about twenty animals over the course of her life. Stacy shared more on her experience with bringing a rescue dog into their family. They were not considering bringing a dog into the house again until the boys prepared a presentation about the different types of dogs and their traits. The kids selected three breeds and provided explanations on why they thought these were good options for their family. It was Matt and Stacy doing more research that allowed them to determine that an emotional support therapy animal was actually a really good idea for their family. In doing research and finding a breeder who specializes in emotional support therapy animals, they were able to find the right dog for their family. Selective smart breeding, like Sarah, was a key detail that Matt and Stacy looked for.   The Impact of a Pet Joining the Family Stacy has never had a dog that she has bonded with that has made such a difference in her life the way that Penny has. There is a difference in a special needs home, and an animal (regardless of what kind) can have a lot of benefits to the mental health of each family member. Stacy wants to put it out there that this is not an advertisement for purchasing a puppy mill puppy. She is not here to tell anybody what they should or should not do, or that the choices they made are either right or wrong. There is no guilt or shame associated with the route you take. Just like with health and lifestyle, looking back and having negative emotions is never productive. What we can do is say, now I'm educated and I'm going to make the best choices that I can with the knowledge that I have. It is important that you understand what kind of pet you are getting, especially if you have a high needs home. Be mindful of what you are getting into, which encompasses so many different perspectives. There are different animals that have different temperaments based on both genetics and how they have been raised. It can be a wonderful experience. Stacy couldn't have imagined that getting a dog would have gone so well for her family. When Penny came into the family, Stacy saw an immediate change in one of their children who has depression and anxiety. Penny also fulfills an important emotional need for Matt. We all have emotional needs that need to be met, and a pet might be that for you!   What Do You Need to Know There were a couple of articles that Sarah read from the American Kennel Club (the AKC) that were very helpful for Sarah to understand the myths around purebred dogs. (20:35) These articles helped Sarah feel comfortable going in this direction. The information helped her understand what to look for in a rescue organization, as well as what to look for in a breeder. Every other animal Sarah has owned has also been a rescue and this was the first time that she is not. This really was a very carefully thought out decision made with her family with all of their diverse needs in mind. Sarah does not want to make a statement about which way is better. If you are looking for a dog now, it is important to be aware of how inhumane the puppy mill industry is and how problematic it is. It is important to avoid that awful in-between. If you did get a dog from a pet store, don't feel guilty about this - just be aware of the information for next time. There are two very ethical ways to go about this. And it is about finding the right fit for you as an individual. Right now with covid-19 and shutdowns, there are a lot of animals looking for foster homes. So even if you think you can't continue pet ownership once life returns to normal, there are some organizations that are looking for temporary homes for their pets. Here is some great advice on where to start whether you’re choosing a rescue group or looking for a responsible breeder (this article and this one). It is better to give you the knowledge to help you find a local group near you, then it is to start calling out groups all over the country. There are plenty of options when it comes to ethical rescue.   Science on Pets What is really interesting about the science on the benefits of pet ownership, is that in many ways it doesn't matter what kind of pet you have. (25:45)  What matters is the bond with the animal, not the type of animal it is. The bond in the relationship with the animal is key. There have been a huge amount of studies looking at pet ownership. In the last couple of years, researchers have been teasing out the mechanisms behind what is responsible for these benefits. It seems to be benefiting our health from a number of points. There is the connection point, and we know that owning a companion pet reduces stress and depression. Sarah explained what is happening internally on a hormonal level with these outcomes. A lot of research has been done (on people of all ages) shows that a pet can actually provide connection and reduce the sense of isolation. Feeling isolated is a health risk factor. Companion animals can reduce blood pressure, cholesterol, triglycerides, and they have been shown to increase cardiovascular disease outcomes. There is a huge range of different benefits.   Digging Deeper Into the Science Understanding the science behind this has been a big focus of research. (30:15) Dog owners are more likely to have healthy habits. This is partially because a dog, in general, need to be walked every day. You can find more information on this research here. If you own a dog you are far more likely to be physically active, and you are far more likely to have a healthy diet. There is a strong interaction between lifestyle and cravings and appetite regulation. A variety of studies have shown that having any kind of companion animal has been shown to reduce depression, anxiety, and reduce feelings of social isolation. We are seeing this mediated through hormones. In particular, this study showed measurably higher oxytocin with lower cortisol and alpha-amylase levels. Stacy and Sarah discussed oxytocin and the many ways it impacts our physical and mental health.   The Impact on Stress There have been some really interesting studies looking at the benefits of pet ownership through the lens of the stress response. (35:00) This study that was done in 2002 was one that Sarah particularly enjoyed reading. Being in the presence of a dog causes a more powerful reduction in cardiovascular stress than being in the presence of a friend or spouse. Relative to people without pets, people with pets had significantly lower heart rate and blood pressure levels during a resting baseline, significantly smaller increases (ie, reactivity) from baseline levels during the mental arithmetic and cold pressor, and faster recovery. There have been a bunch of other studies that have looked at this in different ways. One of which looked at dopamine, endorphins, and cortisol in people who spent just thirty-minutes with a dog. Spending 30 minutes interacting with a dog has been shown to boost dopamine and endorphin levels, while also decreasing levels of cortisol. The same found a similar effect in health-care workers after only 5 minutes of petting a dog. Stacy and Sarah discussed how to ease discomfort with dogs if that is a challenge that you run into with members of your family. Another interesting study that Sarah wanted to share is this one. Stacy wanted to share that it is not impossible to overcome. Through bonding, Matt was able to find comfort with being a pet owner and now really loves having a pet in the house. Remember, the mental health benefits are associated with owning any pet, not just dog ownership. The memories that you hold towards certain pet experiences are particular to that individual animal, and do not represent what you can expect from other pets. It's kind of like the phrase - not all humans are good humans.   Closing Thoughts Sarah's family knows what they will be naming their new dog. They have been FaceTiming with her and have a good sense of her personality. They will name her Soka after Ahsoka Tano. Matt came on and shared more background on who this is. (49:02) Sarah elaborated on fandom, nerdy shares. When Soka is naughty they will call her snips. Thank you, listeners, for joining in! Stacy is excited for Sarah's family to welcome the newest member of their family. They are in for such a treat! Sarah knows it is going to be a lot of work to have a puppy, but not nearly as much as a baby. There are follow up questions on this topic, which Stacy and Sarah will cover in a future episode. If you have questions about pet ownership, be sure to submit those via the contact forms on Stacy and Sarah's individual sites. And please don't forget, if you enjoyed this show, please leave a review and share with your friends and family. Thanks again for listening! We will be back again next week! (56:02)

Today I’m excited to be talking about how to systematize your online business so that you can not only scale it, but also to be able to take time away from your business. The key though is for you to be able to do this and still generate revenue while you’re away – and not have everything in your business fall apart! Joining me to share her expertise in this area is Sarah Noked, who’s an expert in helping online business owners scale their businesses using things like automation, systems, processes and team building. In this episode we dive deep into the 5 ways to use systems and teams to scale your online business, what a “virtual office” is, and why it’s a must have in your business. Sarah reveals the tools and strategies she uses in her own business, and so much more. Regardless of where you are at in your business right now, I’m certain that you are going to hear something today that you can immediately implement into your own business so that you can take a step away – and still have it flourish! My brand new live training on Facebook Pixels is happening March 23rd! This workshop is more for someone who is basic to intermediate, not advanced, and you won’t want to miss what I have to teach in this one. For all the details and to sign up, visit https://rickmulready.com/pixelworkshop. I also have exciting changes coming for my next Accelerator Mastermind, and you can apply today at https://rickmulready.com/accelerator! On the Show Today You’ll Learn: What an Online Business Manager (or “OBM”) is and the important role this person plays in an online business The reasons that being an OBM resonated so much with Sarah and how she got her start in the industry Why a “virtual office” and systems are must haves for any online business, and where to start getting them in place When Sarah feels is the best time to hire, and what’s holding back a lot of business owners from bringing on team members to support them The power of automation and her favorite things to automate in her own business What mindset is required to delegate and what to look for when hiring the right people for the jobs How you’ll know when you’re ready to step away from your business and to take time away