Podcasts about wrinkles

Have questions about thinning hair, Sculptra, sagging jowls, acne scars, hooded eyes, or hair transplants? In this Ask Me Anything episode, I answer your most frequently asked questions and share my honest thoughts on what works, what doesn't, and which treatments are actually worth the investment. From natural solutions for hair loss to anti-aging procedures, skincare, and plastic surgery myths, this episode is packed with practical advice to help you make informed decisions about your appearance and health. Topics Discussed:  → How can I stop thinning hair naturally? → Is Sculptra safe if I plan to get a facelift later? → What is the best treatment for sagging jowls? → Can hooded eyes be improved without surgery? → Are hair transplants worth it for balding men?

The sun is our friend - it elevates our moods and provides all the Vitamin D we need.  But more than 20 minutes of sun exposure a day during high UV index days will age the skin prematurely.  It causes immunosuppression, wrinkles, brown splotches, and rough old skin.  More importantly, skin cancers are much more common in people with excessive sun exposure.  On this show, we talk about the benefits of sun exposure...and the problems UV light causes.  We describe how the SPF number is obtained, everything you want to know about sunscreen.  

Pleasure Doesn’t Care About Wrinkles  (Season 6 | Episode 243) with Joan Price Welcome to another episode of the Open Nesters podcast, where Amir and I trade our empty nest for an open one filled with vibrant health, relationships, and endless possibilities. This week, I had the absolute honor of sitting down with Joan Price, an 82-year-old senior sex expert and an incredible advocate for aging and sexuality. Joan brings such a refreshing, realistic, and wildly open perspective to what she calls “Act Three”—the stage of life where we are getting older but are absolutely still entitled to rich, fulfilling intimacy. Pleasure Doesn’t Care About Wrinkles with Joan Price In my fifties, I still felt incredibly sensual and sexual, but as I entered my sixties, I started experiencing unexpected setbacks, including breaking my neck in a car crash. Joan completely validated these physical realities, reminding us that as we age, our bodies simply change. From the aches and joint pains that make certain physical positions impossible, to the very real physiological shifts that cause arousal to take longer and lubrication to decrease, these hurdles are completely normal. 3:01 Bodies Change, Desire Adapts 6:12 Injury, Healing, and Intimacy 10:00 Embracing New Pleasure 15:44 Rethinking Orgasm 18:11 Ageless Erotica Unveiled 22:16 Body Image and Worth 27:48 Sex After Grief 32:54 Courage with Age But normal doesn’t mean the end of pleasure; it just requires a profound shift in our attitude and expectations. Joan emphasizes that we must let go of the judgment, the blaming, and the unrealistic goal of trying to recreate the exact kind of sex we had in our twenties. Instead, this chapter of life is about opening our minds to a completely new, expansive world of receiving and experiencing pleasure. A major part of this new chapter involves communication, which can be daunting if you’ve never had to explicitly ask for what you need before. Joan pointed out that if intercourse is no longer pleasurable or even possible, we must be brave enough to tell our partners exactly what our aging bodies require now. Our brains need to consciously connect with our bodies, asking them to show us what they need, and then we must boldly share those discoveries with our lovers. One of the most liberating ways to explore these changing needs is through solo sex. Joan is a massive proponent of self-pleasure, explaining that taking the time to explore your own body alone allows you to intimately understand how your arousal patterns have shifted over the years. Giving yourself permission to experiment with solo touch is not only perfectly healthy, but it’s often the foundational step to communicating your evolving desires to a partner. When it comes to discovering new sensations, Joan is also a vocal advocate for integrating high-quality sex toys into your routine. She advised us to ditch the old, poorly made novelties of the past and invest in well-designed, body-safe toys, like a specifically chosen vibrator. Whether used alone or with a partner, these tools can quite literally be the difference between having an orgasm and not having one. Speaking with Joan was a profound reminder that pleasure truly does not have an expiration date. I highly encourage all of our listeners, whether you are single or partnered, to check out her website and dive into her groundbreaking books, including the wonderful anthology Ageless Erotica. We don’t have to quietly close the door on our sexuality as we age; instead, we can step boldly into this new act, open our minds, and write an entirely new, beautiful chapter of intimacy. Ultimately, we need to completely redefine what a successful sexual encounter looks like. Joan challenges the deeply ingrained societal idea that sex must always lead to intercourse or a specific, standardized type of climax. Instead, we should embrace exploring arousal slowly, enjoying lower-pressure intimacy, and relishing the long, sensual buildup without demanding a specific finish line. About Tessa Tessa Krone is the engine behind and the face of The Open Nesters. Tessa holds an MA in Consciousness Studies and is a speaker, coach, program, and journey facilitator & leader, author, and, of course, Podcaster. Her offerings are based on her mission to help people open to their most self-expressed, loving selves. Tessa's specialties include embodiment from all the senses and elements of our inner and outer lives, ranging from mindfulness, dance, play, and sensory exploration in nature. If she had one superpower, it would be to help people, especially as they age, to live more open-hearted lives. Please email Tessa to make a connection. And visit her page here on the Open Nesters Website. If you like, please answer the question: What do you need to OPEN your NEST? In your LIFE. In your BODY. In your SPIRIT. Do you need MORE… Adventure Freedom of Expression Exploration and Fun Body Movement New circles of friends Deep love relationships

Hour 2

The episode of "Homeschool Minnesota" features a conversation between Dayle Annand and Isabel Tom, focusing on the importance of multi-generational families. Isabel shares her personal experiences growing up in a household with her grandparents and discusses the value of involving older generations in family life. The discussion highlights how grandparents can provide unique perspectives, undivided attention, and a sense of heritage to children. Isabel also introduces her "Grandkid Investigator" program, which encourages children to connect with older adults through guided interactions. The episode emphasizes the benefits of fostering relationships between children and older generations, even if they are not biologically related, and offers practical advice for parents to facilitate these connections.   Links: To find Isabel Tom's book, The Value of Wrinkles, and to get the Grandchild Investigative Kit: https://www.valueofwrinkles.com/gkifam https://www.valueofwrinkles.com/ For a podcast episode on Grandparenting and neurodiverse children: https://www.valueofwrinkles.com/blog/Helping-Neurodivergent-Kids-Connect-with-Grandparents-Part-1-with-Kim-Botto For our listeners in the DC area: https://www.valueofwrinkles.com/gkiupdates   To contact Homeschool Minnesota--MÂCHÉ: https://homeschoolminnesota.org/      

373: Adult acne AND aging at the same time can be frustrating, to say the least, and so many women struggle with both! So today I brought on Dr. Mamina, who specializes in a more natural and holistic approach when it comes to caring for your skin. Dr. Mamina takes an integrative approach to skin health, and in today's interview I ask some of the most common and sought-after questions, like why so many women over 30 into their 50s still have acne, what the best treatments and products are for adult acne, and how we can help minimize wrinkles while also aging gracefully. We also discuss some of the skincare procedures you should NEVER do and, of course, the ones worth doing. But don't worry, if you're balling on a budget, Dr. Mamina shares the top two products we should all use that can truly make a difference in our skin, whether it's acne, wrinkles, dark spots, or all of them! Topics Discussed: → The cause(s) of adult acne→ Why women suffer more than men→ The hormone responsible for acne and clear skin→ Why we should be using sunscreen and the best ones→ Best products for acne-prone skin (and the worst ones)→ Exfoliants (chemical vs. scrubs)→ Best ingredients for anti-aging→ Botox, fillers, and alternatives→ Best products for dark spots, sun spots, and acne scars As always, if you have any questions for the show please email us at digestthispod@gmail.com. And if you like this show, please share it, rate it, review it and subscribe to it on your favorite podcast app.  Sponsored By:  → Our Place | Go to https://fromourplace.com/ and use code DIGEST for 10% → Manukora | Head to ⁠https://manukora.com/DIGEST⁠ to save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! → Santa Barbara Chocolate | Go to https://www.santabarbarachocolate.com/ and use code LILSIPPER for a discount sitewide! Timestamps: → 00:00:00 - Introduction  → 00:03:08 - Rapid Fire Questions  → 00:07:52 - Women + Acne  → 00:12:01 - HRT + Acne Flair Ups  → 00:13:39 - Soy Products  → 00:14:30 - Lymphatic Drainage  → 00:16:01 - Best Exfoliants  → 00:18:15 - Retinoids + Vitamin A  → 00:21:39 - Retinoid Frequency  → 00:23:36 - Sunscreen + Seed Oils → 00:33:05 - Sunlight, Collagen, + Peptides  → 00:36:56 - Dark Spots + Sun Spots  → 00:40:52 - Acne Prone Skin   → 00:43:23 - Skin Patches + Pimple Popping  → 00:45:25 - Makeup, Botox, + Aging  → 00:50:44 - Medical Procedures  → 00:54:32 - Threading  → 00:55:01 - Budget Friendly Skincare  Further Listening: → Nature's Retinol - Sunscreen, Skincare Products, + Makeup's Dirty Little Secret | Emilie Toups Check Out Dr. Mamina Turegano: → Instagram → Website → Facebook Check Out Bethany: → Bethany's Instagram: @lilsipper → YouTube → Bethany's Website → Discounts & My Favorite Products → My Digestive Support Protein Powder → Gut Reset Book  → Get my Newsletters (Friday Finds) Learn more about your ad choices. Visit megaphone.fm/adchoices

Wrinkles are the bane of many women's existence!  Billions of dollars each year are spent trying to destroy or hide them.  Is it Botox? Fillers?  Chemical Peels?  Lasers?  Dermabrasion?  Listen in as Dr. Perry answers this vexing question.  

The worst robbery ever, an interview with Wrinkles the Clown, new Epstein note bombshells, the Hantavirus is on the move, Rolling Loud vs old people, hijacked by the iHeart suits again, Fritz on the Street, a JPMorgan lawsuit update, an autistic kid in the bathroom and so much more!

The worst robbery ever, an interview with Wrinkles the Clown, new Epstein note bombshells, the Hantavirus is on the move, Rolling Loud vs old people, hijacked by the iHeart suits again, Fritz on the Street, a JPMorgan lawsuit update, an autistic kid in the bathroom and so much more!See omnystudio.com/listener for privacy information.

Coming off a Wednesday night & Cody made a food that smelled so bad, he almost tossed it. Societal norms we are all ditching in 2026. We’re hosting our first ever plant swap! Goats are the best, plus so much more on a Thursdee!

Something is in the water because we both partied this weekend and Hannah is wearing tabis. Thanks to Dunkin' for supporting this episode! #DunkinPartnersubscribe to our newsletter Hosted on Acast. See acast.com/privacy for more information.

「權民獲利王」即日起 - 5/31 限時開跑！註冊並完成交易登錄者，有機會獲得 LINE POINTS 1,000 每月最高可登記 20 筆，總活動獎金高達120 萬！

Send us Fan MailFirst Page Feedback: Charlotte's Hunt for GloryBeth and Lisa critique the opening page of a middle grade fantasy submission and pull out craft lessons for any writer working on those critical first pages.The SubmissionCharlotte's Hunt for Glory follows 12-year-old Charlotte through a morning routine steeped in grief for her late grandmother and sibling envy — anchored by a rich exploration of hair as identity.What's WorkingA strong, warm first-person voice with real overall potentialEfficient emotional layering: grief, envy, and identity all on page oneSmall character moments (sticking her tongue out at the mirror) that do big workWhat to Work OnNo fantasy signal. MG fantasy readers expect an early hint of the fantastical — even one small touch. It needs to appear quickly.The "why now" test. Nothing distinguishes this morning from any other. Signal that this day changes everything (or something).Too much telling. The sister and family dynamics can be revealed through action and dialogue rather than description.Watch the clichés. Cascading down her back and stab of envy undercut an otherwise fresh voice.Craft TakeawaysEvery sentence in your opening must earn its place — if it's not doing work, cut it.Most writers warm up in their first chapter. In revision, the real story usually starts later than you think.Don't delete cut material — save it. It may fit somewhere else (and if it doesn't, that's okay too).Next episode: Ask Beth and Lisa — send in your questions!Writers with Wrinkles is hosted by Beth McMullen and Lisa Schmid. Support the show Visit the WebsiteFind Full Episodes on YouTube!Writers with Wrinkles Link Tree for socials and more!

On this episode of Vitality Radio, Jared sits down with Jodi Sanders, National Educator for BioSil, to explore the science behind collagen production and why supporting your body's natural processes may be more effective than simply supplementing collagen alone. They break down the critical roles of collagen, elastin, and keratin in maintaining healthy hair, skin, nails, joints, and connective tissue—and why production declines with age. You'll learn how BioSil's patented choline-stabilized orthosilicic acid (CHOSA) is designed to support the body's natural collagen-building pathways, along with insights into lifestyle factors that impact these structural proteins. The conversation also introduces a new, highly digestible plant-based protein designed to deliver a complete amino acid profile. If you're looking to support healthy aging, structural integrity, and overall vitality, this episode delivers practical, science-backed insights.Products:Biosil Advanced Collagen GeneratorBiosil Daily Beauty ProteinAdditional Information:#542: VR Vintage: Your Collagen User's Guide: How to Preserve and Build Collagen NaturallyVisit the podcast website here: VitalityRadio.comYou can follow @vitalitynutritionbountiful and @vitalityradio on Instagram, or Vitality Radio and Vitality Nutrition on Facebook. Join us also in the Vitality Radio Podcast Listener Community on Facebook. Shop the products that Jared mentions at vitalitynutrition.com. Let us know your thoughts about this episode using the hashtag #vitalityradio and please rate and review us on Apple Podcasts. Thank you!Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.

In this episode, Cheryl sits down with Brad Pitzele to unpack a long and complicated health journey that began with early autoimmune symptoms and escalated into psoriatic arthritis, debilitating fatigue, and eventually melanoma linked to immunosuppressive treatment. Frustrated by a system that offered only escalating medications and limited answers, Brad began an intense period of self-experimentation and research. His turning point came after a Lyme disease diagnosis, one that helped connect years of seemingly unrelated symptoms. This ultimately pushed him deeper into understanding the root causes of chronic illness, especially the role of mitochondrial dysfunction and inflammation. From there, the conversation shifts into the tools that helped Brad reclaim his health, including exercise with oxygen therapy (EWOT) and red and near-infrared light therapy. He explains how both approaches work at a cellular level to improve oxygen delivery, support mitochondrial function, and reduce inflammation. Thseare are all mechanisms that have implications for conditions like chronic fatigue, autoimmune disease, multiple sclerosis and even cardiovascular health. This episode is a deep dive into resilience, curiosity, and the power of continuing to search for answers when conventional paths fall short, offering both practical insight and hope for anyone navigating complex or unexplained health challenges. Connect with Brad at One Thousand Roads. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. Takeaways Chronic symptoms do not always have clear answers and standard care often focuses on managing symptoms rather than addressing root causes Mitochondrial health plays a central role in energy, recovery, and overall resilience and when it is compromised nearly every system in the body is affected Inflammation and low oxygen levels go hand in hand, creating a cycle that can worsen chronic illness over time Exercise with oxygen therapy works by increasing oxygen delivery to tissues and may support energy production and reduce inflammation Red and near infrared light therapy may enhance mitochondrial function by increasing cellular demand for oxygen and boosting energy output Combining oxygen therapy with red light can create a complementary supply and demand effect at the cellular level Healing from complex or chronic conditions is rarely quick and consistent cumulative inputs over time matter more than short term fixes Self advocacy and curiosity are critical when navigating unexplained health issues or when conventional approaches fall short Small improvements over time can rebuild momentum and hope even before full recovery is achieved Simple inputs like oxygen, light, and movement can have powerful effects when applied consistently and strategically Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan and today I am joined by Brad Pitzley and we are going to talk about some of his health history. He has a really interesting background with some challenging diseases and scenarios that he went through. And you know, like many of the guests on the HealNursery podcast, he just has a health journey that he wants to share with people and kind of what ended up actually helping him. Because so often people go down these roads with different conditions and they just have a lot of trouble finding out number one what it is, number two if there’s anything that can help them feel better or how to treat it. And so I think Brad’s going to have a lot of really interesting things to share with us today. So Brad, if you could just maybe start by, I don’t know how far in the way back machine you want to go, but kind of just, you know, give us a little bit about your health journey. And as we go along, I’m sure I’ll have some kind of questions to fill in for everyone. Brad Pitzele (00:50)Yeah, I had weird health things going on since grade school. I was diagnosed with psoriasis, but then I had other weird things that just kind of came and went. We’d go to the doctor, they’d give it a label. It would last for a while. There was no treatment for said label and then it would kind of just disappear and then I’d move on with life and then a year or six months or whatever, something else might pop up. But it really kind of started to come to a head. Um, probably around 2010 or 11, I started to develop autoimmune arthritis, what was considered psoriatic arthritis, which is, it’s basically like rheumatoid arthritis, but it’s what you get with psoriasis. Um, and they started to test all sorts of different drugs on me. The first sets didn’t work. Then they put me on, um, some immune suppressive drugs. They gave me relief for like maybe six months and they’d start wearing off and they would double the dose and they’re. I was kind of worse off when it wore off and then it would kind of bring me up a little bit. And then was kind of like I was taking a stair step into, you know, into a worse and worse place. And I was on those drugs for probably about two years. And then I developed melanoma. And that’s one of the side effects of the drugs is it’s got a high risk of cancer and specifically melanoma. So that was kind of a, a jumping off point for me. I, during that period, I also started to develop weird other symptoms. Like I started to get stiffness in the back of my legs. had tremendous brain fog and energy issues. had pain in my feet and I would take this back to the rheumatologist and I’d be like, this is, is this part of the, this disease? assume. he was like, no, that’s not part of the disease. And I was kind of shocked and like, well, it feels like part of the disease. It’s kind of, you know, it’s just. Cheryl McColgan (02:38)All right. Brad Pitzele (02:41)another symptom of whatever’s going on with me. But he didn’t really acknowledge that. And then when I got cancer, I went back to him and I was like, Hey, you know, I’m really afraid I’m like, if I keep taking these drugs, more risk of cancer. I don’t take these drugs. I, you know, I die, cripple crumpled up in a ball in the corner, so to speak. And he was kind of like, no, I don’t think that’s going to happen. Yeah. I think we’re just going to try another drug in the, the, the same category. And that was like, just started having alarm bells in my head. Just started shouting at me. was like, either path feels like it’s very bad. And I was a, I had a young children at the time. I was a relatively new father and that was even more scary. I was kind of the single income in the household. And I just started like, I’m like, what happens if these things happen to me to not just me, but my family. and that’s kind of when I started jumping off and like doing my own research and trying to figure out what I call a third path for because neither of those really made sense to me. Cheryl McColgan (03:40)those both sound like not very good options. I’m just kind of curious when you were going back to the doctor with these things, kind of two questions here actually. One, and I think I already know the answer, but one, were drugs the only answer that this doctor was able to give to you? And secondly, I think having the cancer being a known side effect of the drug is really interesting. you ever talk about what the mechanism there is or anything to know about that just for people with curiosity? Brad Pitzele (04:07)Yeah, so yeah, mostly it was drugs. He did also offer me injections of steroids into some of my joints. He was very skilled at it, because he said it was gonna be very painful. It wasn’t that painful, but steroids turn off your immune system. And it’s the same thing with some of the drugs I was on. One of them was a… I won’t call brand name, but it was a TNF inhibitor. TNF stands for tumor necrosis factor. And it’s basically in a component of our immune system. And so there was some research done and they found that if they turned off that component of your immune system, hey, the pain and symptoms go away. Unfortunately, as the name alludes to, it kills tumors. when you turn it, we all have cancer in our Cheryl McColgan (04:49)Yeah Brad Pitzele (04:52)body. Like right now as we speak, everyone has it. It’s just our immune system is able to kill it off and so it never really gains a foothold. But once you start tipping the balance of the scales, obviously, you know, it can run amok. And that’s what happened in my case. Cheryl McColgan (05:08)Yeah, very interesting. also it just brings up so many other questions that I’ll have to go down a rabbit hole after we’re done with our conversation. But so you had these things, you didn’t have good relief, you were still having symptoms, then you got cancer. And I assume obviously you had to get treated for that at that point. Was that really the turning point for you to just be like, I’ve got to find some other way to manage this? How did how did things go from there? Brad Pitzele (05:30)Yeah, it was, and I’m not gonna tell you it was a fast turn for me. It took me several years. But I mean, from there, I just started reading anything I could. I read books, I was out on the internet, I was in chat groups talking to other people who had similar symptoms, Facebook groups, Googling on PubMed, looking at research, so many rabbit holes I ran down. I was joking, I’m recovering engineer. ⁓ I got my undergraduate in mechanical engineering, so I’m very analytical by my nature, I suppose. Research didn’t scare me, and I just was reading anything I could. I wasn’t gonna… Cheryl McColgan (05:55)You Brad Pitzele (06:07)You know, wait for them to find something in the research and then try to translate it 20 years later. Like that does me no good. and I tried everything. I did a lot of self experimentation, everything from complete changes of diet, supplements, so many, mean, different modalities, all sorts of weird stuff. Sometimes my family looked at me pretty good side, I when they saw some of the stuff I was doing. but you know, when you’re, when you’re really desperate and. things are getting worse and worse. And particularly when you also feel this responsibility and obligation to your family, you just, it’s not even just about you. You’re like, what do I do? I like, I’m gonna disappoint all these people and life is not gonna be good for them. I just told myself, I’m not allowed. know, like this is absolutely not allowed. This is not gonna happen, but it kept happening for a few more years. And then, I ended up at a doctor’s office and he tried all sorts of things. Nothing was working. He was an MD, but he was non-insurance, so was integrative. And he was trying all sorts of alternate modalities on me. Even the things he was sure were gonna do anything, nothing was doing anything. He’s doing testing on me, nothing was popping. And then he suggested I do a Lyme disease test. I remember thinking, I’m like, doctor, I don’t have Lyme disease. I’m like, I’ve never been bitten by one of these ticks. I’ve never had that bullseye rash thing. I’m thinking to myself, I don’t have that. But I was kind of like, you know what? And it was expensive test at the time. It was like 500 bucks. Insurance didn’t pay. But I was like, you know what? I’m gonna pay the 500 bucks. I’m gonna do the test so he can see it’s negative and we can get him off this Lyme thing. We can get to the real deal because it’s not Lyme. And sure enough, it came back that I had Lyme disease and one of its co-infections called Bartonella, which is the infection that causes cat scratch disease as well. And I was so shocked. went back to him. was like, doc, what’s the chances this is a false positive? I don’t think I have it. And he was like, Brad, it’s a urine PCR, which means you have the DNA of those bacteria in your urine. What do you think is the chances it’s, it’s false positive? I’m like, got it. Cheryl McColgan (08:12)Not. Brad Pitzele (08:14)And that’s when it finally started to hit. ⁓ Cheryl McColgan (08:16)Well, just for people that aren’t familiar, I think everybody’s kind of heard of Lyme disease at some point, maybe Bartonella, but what did that kind of mean to you at the time? Like I’m sure once you got that diagnosis, you wanted to learn more about it. Were you thinking that that explained some of the things that you had up to this point or how did that mesh into the whole symptom profile? Brad Pitzele (08:36)Life disease is incredibly challenging. for a variety of reasons. One, it’s very difficult to get under control. There’s a lot of folks in America and across the world, quite frankly, suffering with it right now. The other reason it’s tough is there’s not a lot of doctors willing to treat it. There’s this whole stigma about it. What makes it particularly difficult is there’s this question on if it actually exists in some doctor’s head. It’s like the weirdest thing in the world. We know there’s this infectious agent, we know it infects humans, and yet when a human comes to the doctor and says, I’ve been infected by it, they’re like, are you sure? And so you kind of get, I think the term I hear often is medical gas lit. And on top of that, doctors, for legal reasons, often don’t want to touch it. So my doctor didn’t want to touch it. And he was like, look, you have to go to a Lyme specialist three hours away. I recommend him as best I can. And it was a long waiting list to get into this doctor’s office. And while I was waiting, just… I was relentless, you I just couldn’t sit here and let myself deal with all this. It was a three month wait. And so I just started reading voraciously on Lyme disease to your point. was reading all sorts of research. I was reading books on it, a lot of books on the, like the science and what was happening to your body mechanically. And it was actually pretty eye opening because when I started to read all these symptoms, I was like, I started to piece together all these pieces, the puzzle that happened to me in my childhood, ⁓ things that happened Cheryl McColgan (10:12)Mm. Brad Pitzele (10:13)more recently, things that the rheumatologist couldn’t explain, but now we’re clear as day what was going on. And so the jigsaw puzzle started to fall into place for me. So it was kind of an epiphany from that perspective, yeah. Cheryl McColgan (10:29)Yeah, that’s got to be the waiting had to be one of the hardest things, I’m sure. then once you finally got to him, did he because he was specialized in Lyme specifically, did he have any solutions for you? Or then was it somewhere that you still had to go to go down the road? Brad Pitzele (10:42)No. You know, the disappointing thing is, I ended up, the whole family was diagnosed with Lyme disease, not just me, my children and so forth. So we all carted in the car down three hours from, I live in Dallas area down in Austin. He had a lot of things to say to us. It was kind of stuff I’d already read. Most of it I’d already tried. know, supplements I’d already run through myself and like it became cost prohibited both the time and the visitation and we just didn’t get anywhere. So we probably visited him. five or six times and then I was like, okay, well this is not, know, and was, each time it was kind of clear, like his tools were somewhat limited. And so then it was time to kind of, while I was doing his stuff, I was also just actively experimenting. was, you know, was a, you know, a test dummy every set, every second of it, because again, you know, you just can’t wait, you know, come back in two months. You’re like, if this thing doesn’t work in a few weeks, I got to, I’ll keep doing it, but I’ll add other things. See where I go. Cheryl McColgan (11:46)Right, well, I’m sure once you knew that your whole family had this issue that probably made you want to solve it even more, not that it wasn’t enough for you to solve it for yourself, but now you’ve got other people in your family that you want to feel well, you know? Brad Pitzele (11:53)Yes. Absolutely, absolutely. was definitely set heavy on my mind. Just I didn’t want the kids to have to go down this path. Cheryl McColgan (12:06)So this kind of leads us into this whole backstory into the sign that’s behind your head right now, 1000 roads, because you kind of did that many roads to get here, right? And so what did you come across? I thought that was like one of the best business names I’ve ever seen, the way, knowing the backstory. But anyway, what was it that you found in the research or what led you to kind of, there’s a couple of things that did end up helping you, which is awesome, because I think now we’re going to share this with people because Brad Pitzele (12:16)Yeah, that’s right. you Thank you. Cheryl McColgan (12:35)Like you said, there’s plenty of people out there with Lyme disease. There’s plenty of people out there with unexplained illnesses or things that are affecting them. And, you know, there are some interesting tools that do work, worked in your case. So how did you end up finding what actually ended up working for you? Brad Pitzele (12:50)Well, I eventually started doing a lot of research on all sorts of things. And one thing that stuck with me was mitochondrial health. I hear more and more folks talking about it in recent years, which is great, but this is probably about a little 10, 12 years ago. It really wasn’t a well-spoken about area. the more I researched about mitochondrial health, the more I realized this is at the root of everything. So for your listeners, the mitochondria are this little organelle, this little subset inside all of your cells that produce the energy. And they’re extremely fragile. And when they get damaged or they’re not working efficiently, nothing works efficiently because everything takes energy, right? Us talking takes energy, thinking takes energy, moving our muscles, our organs working take energy, repair our immune system, all of it. And so often when you’re dealing with chronic health conditions, particularly when you’re dealing with an infectious agent or even cancers, they go after our mitochondria. because they kind of take the power down in the system and that gives them a leg up on our immune system and our defenses and it allows them to kind of I would call it just burrow deeper into our biology and you know shift the biology to be more favorable towards whatever that is. So for me it that was kind of an epiphany and I delved into a couple tools and the first one was something called exercise with oxygen therapy. also known as EWOT, E-W-O-T. No one was really talking about it. It was kind of the small little thing, not a lot of information out there. And then there was a second one, more folks have heard of today, which is red light therapy, and really red and near infrared light therapy. And they both work through mechanisms that help the mitochondria restore itself. Cheryl McColgan (14:45)Yeah, the exercise, I was looking at the photo on the website of the EWOT contraption and I’m kind of having a hard time conceptualizing. think what, and actually before we go into that, let’s address this other question that came up in my mind when I was looking at the contraption, because I’m like, okay, the thing that most people are probably somewhat familiar with nowadays is a hyperbaric oxygen chamber. And that is used in cancer treatment. think it was, Dr. Seyfried has this thing, and you might be familiar with him just like. through your mitochondrial research, but it’s called like a press pulse thing that they use with cancer patients. And it has to do with ketogenic diet, because you’re starving the cancer of sugar. And then also this hyperbaric oxygen therapy. That’s, that’s all just kind of a weird aside for people that are hearing this, it really has nothing to do with this conversation. But it’s interesting to look up. But for your thing, the hyperbaric works in one way. And I think people like you can visualize it, because you go in and you kind of just lay down. And that’s what it is. But this And when people go to the website, they’ll see it. It’s kind of, looks like a big balloon or a box. So guess I’m having trouble kind of conceptualizing how do you even use that or, how do you exercise with that? That’s a very long winded question, but hopefully we’ll get there. Brad Pitzele (15:47)Yeah. Sure. Well. Yeah, that’s great. So I think it’s two questions. What is it? How does it work sort of thing? Exercise with oxygen therapy at its principles really simple. It simply involves doing any sort of exercise, preferably something that gets your heart rate up, generally cardiovascular exercise, while wearing a mask and breathing near pure oxygen, so about 93 % oxygen. So to your point about how does the contraption or the EWATS system work, it works as, it’s like this, there’s actually a device called an oxygen concentrator that can produce an endless supply of oxygen. You plug it into the wall and you flip the switch and it takes the oxygen in your room, which is probably at like let’s say 21 % at sea level, and it purifies it to 93 % oxygen by separating out the other gases, the nitrogen and the argon. which is great, but these machines that you can plug into your wall, your home outlet, they produce only five or 10 liters of oxygen in a minute. And when you exercise, you can easily use 50 or 60 liters in a minute. So to get a 15 minute session in, you can easily use 900 plus liters of oxygen. And that machine’s only putting out at the best 10 liters of it. And so every minute. And so what we do is we take that machine and we fill a large reservoir to a thousand liters. So think of it as about six feet, five and a half, six feet squared. It looks like a big pillow. And we fill that thing with oxygen. Now to like dimensionalize this for folks, a thousand liters of oxygen is similar to the amount of oxygen you’ll breathe in an entire day. And we’ll fill this, this, you know, bloom, what we call a reservoir with oxygen. And then we’ll attach a hose with a mask on the end of it. Put the mask on and you just breathe out of that reservoir. of water. So again, in that 15 minutes, you can take in a whole day of oxygen. It’s really a massive amount. Now, how does it compare to hyperbaric oxygen? That’s a really good question. Hyperbaric oxygen, at its core, what you do is you get inside of a chamber, they pressurize it, and that forces more oxygen through your lung membrane and into your blood. Now, Once it gets past your lung membrane and into your blood, your, what happens in hyperbaric oxygen is it goes not just into your red blood cells, because if you look at your red blood cells right now, which are the parts of your blood that are designed to carry oxygen, they’re at capacity. Like you can put a little pulse oximeter on your finger and it’ll say 99 % or 100 % or 98%. And so there’s not room for more oxygen, but what hyperbaric does, and EWAT does the same thing, is it actually forces oxygen into your blood plasma. Now blood plasma is this clearish brown liquid, it’s effectively water plus plus, that all the red and white blood cells ride on. And so it can actually turn that into an oxygen carrying vehicle inside your blood, something that normally doesn’t carry very much oxygen. And that’s through a process called Henry’s Law, which goes beyond human biology. It’s really just a chemistry law that says, you take an insoluble gas and enforce it on top of an insoluble liquid, it’ll force the gas to go into solution. In this case, the gas is oxygen and the liquid is blood plasma. Now, in hyperbaric oxygen, the body tries to get back into balance. It notices there’s a surplus of oxygen in the blood. And so your body tries to regulate, go back to homeostasis by using something called vasoconstriction, which means your blood vessels constrict. They get smaller to allow less of that oxygen through. So your body is naturally fighting against delivering that oxygen. In spite of that, you deliver a large dose of oxygen to the tissues. In IWA, what we do is we come to the opposite. Instead of using pressure to force more oxygen into and through your lungs, we use exercise to pull it through. So when you start exercising, your body immediately recognizes that it needs more energy. And the gating factor in producing more energy is oxygen. We all in this Western world generally get enough food. It’s just we’re… When you’re exercising, there’s not enough oxygen. So when it notices this, you have all these physiological changes, right? You start breathing faster and deeper. Your lung membrane actually thins out to allow more oxygen to pass through. Your heart starts beating faster. Every beat is deeper. Your blood vessels actually dilate. They actually open up to allow larger blood flow through them. And then when you exercise, naturally, actually, your blood pressure goes up. And most of us think, no, high blood pressure is bad, but in exercise it’s actually really good because the more pressure inside your blood, that differential between the pressure in your circulatory system and the tissues is like a driving force that drives the oxygen out of the blood and into the tissues. we do EWAT, we’re taking advantage of all those physiological changes to allow us to take in oxygen very quickly and deliver it deeply into the tissues. in a 15 minute EWAT session, you could take in as much oxygen as you would in a hyperbaric session in 90 or more minutes. It’s really quite a large dose. Cheryl McColgan (21:09)Wow. then what about, so how does that affect the mitochondria? Does it just give them more energy and kind of helps them repair quicker? Or what’s the connection between mitochondrial health and the EY? Brad Pitzele (21:16)Thank This is actually the really fascinating part. And this is the thing that really got me more interested in it. EWAT was founded actually in the 1960s and 70s. There was this prolific inventor named Manfred von Arden. He was a German physicist and inventor. He invented the scanning electron microscope. He helped commercialize television technology in the 1930s. And he got interested in oxygen in 1960s and 70s because there was a gentleman named Warburg in the 1920s who had proven that he could take any cancerous cell, any regular cell and turn it into a cancerous cell simply by depriving it of oxygen. And the reverse was true. So Von Arden got interested in that, wanted to start experiment with oxygen, simply trying to reverse cancer. And along the way, what he discovered is something really powerful about our circulatory system, which is as we age, this thing we now refer to as inflammation happens inside our bodies, this slow, gradual increase in inflammation and that affects every part of our body including our circulatory system. But our circulatory system is actually kind of a weak link. At the very end of your circulatory system is your capillaries and they’re incredibly thin and they’re actually the component where the oxygen and the nutrients gets transferred from the circulatory system to the tissues. So you’ve got these really thin capillaries, thinner than a human hair, actually smaller than a red blood cell. In order for a red blood cell to get in a healthy capillary, it has to fold over like a taco to get in because it can’t fit in normal if it’s fully expanded. So there’s not a lot of room for error. And when you start having this inflammation, it causes blockages in the capillaries. So when that happens, you lose circulation downstream. You have what I call a brownout. All the cells on the other side of that inflammation are no longer getting red blood cells, they’re no longer getting oxygen. Luckily, our body does have a backup generator and that’s called anaerobic respiration. Anaerobic respiration is when they create energy without oxygen. But the problem with it is multi-fold. Number one, it only can produce about 5 % of the energy, it can produce what has oxygen. So immediately the cells are like powering down, they’re not able to do all of their essential functions. problem is it produces a massive amount of metabolic waste and free radicals and those things damage our mitochondria because our mitochondria are incredibly fragile as we spoke about earlier and they’re right at the heart of it wherever you’re producing energy you have some free radicals but now when you shift over to anaerobic all of a sudden you’re just spitting out all sorts of damaging chemicals if you will and it has no energy so it has no way to actually clear it and so it becomes I kind of call it’s like a doom loop, which is it starts with dysfunction the dysfunction causes more free radicals which causes more damage and dysfunction and Soon enough, you know, you’ve got these kind of almost zombie cells. They’re just having a hard time Doing anything and then when you do IWA what’s amazing is the oxygen because it’s Inside the plasma it can get through those blockages. So it immediately starts to feed those downstream cells the oxygen they’ve been starving but more importantly than that immediate fix if you will is they cause an anti-inflammatory effect and this was another like big aha in my healing journeys when I realized There’s plenty of research on this. Anywhere in your body you have inflammation, you have the hypoxia, which is the fancy medical term for oxygen starvation. So inflammation means local oxygen starvation. And anywhere you have oxygen starvation, you have inflammation. They go hand in hand. You can’t have one without the other. And so when we restore oxygen, even in the circulatory system, we can turn off that inflammation that’s happening in our capillaries, reestablish normal blood flow. So you get done doing your EWOT sessions. And Von Arden discovered this. had elderly people, he looked at their capillaries and their throughput, and he had them do just a couple sessions of EWOT, and they came back weeks later, and their microcirculation was still reestablished to more youthful levels. So he was able to open them back up where red blood cells were able to deliver oxygen. really at the root of it all is, you know, every chronic illness you can think of, it has inflammation. Right? mean, there’s not one Alzheimer’s, cancer, autoimmunity, the list goes on and on, name one and it has chronic inflammation. And there’s actually, there’s a gentleman, Arthur Guyton, he wrote the textbook, Medical Physiology, and every doctor any of us has ever gone to had to use that medical physiology book. when they went to medical school, it’s been the standard across the world for over 50 years. And he has this great quote where he says all disease at its root is lack of oxygen. And it’s really true because once the mitochondria break down and we start having inflammation, all the negative effects come from downstream from that. And so that was kind of my. Aha. Light bulb moment, which is if I can turn my mitochondria on it, and I can turn down the inflammation and eventually turn off the inflammation. then like my body will have energy to get ahead. can start to repair itself. It can start to detoxify the immune system. Then we’ll have energy to do everything it needs to do and help, you know, kind of kick on and start to fight a good battle, so to speak. Cheryl McColgan (26:58)Yeah, I mean, I want to go back to how this actually helped you and how you actually found one and all that stuff. But my brain is just going, the one thing that I keep coming to hearing your explanation, and that was an amazing explanation, by the way, for lay people, I can tell you’re an engineer or so. The system where you’re talking about going all the way to the capillaries, I heart disease is the number one killer, right? And we have, I think a lot of it is the chronic inflammation that you’re talking about, but. Obviously once that process is already done, you’re describing how the capillaries can’t get any red blood cells. So to me, it would make perfect sense that this might be not only did it help you in your disease process with Lyme disease and the arthritis and everything, but it seems like it would be pretty amazing for cardiovascular patients or people that don’t have good blood flow, like that on top of the mitochondrial benefit. Brad Pitzele (27:41)Hmm It’s actually, we are helping folks with everything from autoimmunity, cancer, Lyme, long COVID, chronic fatigue, Parkinson’s, heart disease, so many things, because if you can turn off the inflammation and you can give the body energy to heal, it will do just amazing things. That was kind of like the shocking thing to me when I first got into it. was like, wait a second. Like every time I was treating myself as a pin cushion and trying something new, I always had to the question like, what if this doesn’t work? and like what damage could I be doing? know, because there were things that were a little bit risky to be quite honest, where I found out risks, you know, a little bit too late for my liking. But this was one where was like, it’s oxygen. And like, so it was kind of shocking when I started looking at the benefits and I was like, this is kind of crazy that we’re talking about something as simple as oxygen with all these health benefits. But yeah, we’ve had folks with all sorts of different chronic cardiovascular conditions Cheryl McColgan (28:31)Right. Brad Pitzele (28:48)Now, there’s a lot of health benefits to it, but the other crazy thing about oxygen is there’s all these athletic performance benefits. And this is important because directly to your cardiovascular component, which is actually a lot of Olympic teams have used EWAT to improve their athletic performance. because athletic teams are very science driven, there’s some really good research on it showing it improves VO2 max, reduces recovery time. improves short-term memory, it improves power output, et cetera. And all of this is really due to being able to fuel our cells and our muscles more, and also helping clear out all that metabolic waste, because that metabolic waste primarily develops when you have a shortage of oxygen when you’re exercising. Cheryl McColgan (29:34)Amazing that something so simple could be so hugely beneficial. So once you finally saw this, you’re like, Werber knew this about cancer and this guy’s onto this exercise with oxygen thing. Like, well, how do you do it? Where do you get it? Like nobody’s ever seen this before. I think like you’re saying the athletic teams might have it and stuff, but I mean, I’ve certainly never been anywhere where I’ve seen like, hey, get EWOT therapy here. So how did you find it? Brad Pitzele (29:56)Yeah, it’s really, really kind of a rare thing. 15 years ago, it was incredibly rare. There really wasn’t anywhere to go. You could find it occasionally. You might find it in a chiropractor’s office here or there or some sort of recovery clinic. Nowadays, they’re more widespread. So there are places that do it, doctors, chiropractors. But for me, there were a couple of folks selling it, but they were… I didn’t have a whole lot of faith. There was no customer reviews. was no customers talking about it on chat. It was just them as the company and they, a lot of them spoke in superlatives and like marketing speak that it just didn’t make me feel really comfortable. And they were very expensive too. you know, they were maybe the cheapest was 5,000 and the most expensive one I saw was 25,000. and it was this kind of cross hatch of I didn’t have confidence and geez, that’s a lot of money for this next experiment when the last Cheryl McColgan (30:31)yeah. Brad Pitzele (30:49)26 behind me didn’t do anything or 57 or whatever it was. So that’s when I kind of decided, did a little bit more research and decided I was going to try to build my own. Cheryl McColgan (31:00)Yeah, was thinking that I was like, I was an engineer, the next thing would be like, can I just build this? So that’s what you did, obviously, right? Brad Pitzele (31:06)I did it out of necessity because I just didn’t have faith. I built my own. didn’t think it was, I’ll be honest, I didn’t think this was gonna be my solution. Nothing else was. And I started doing it and… You know, slowly but surely I started to walk out of that basement, that proverbial basement. I just kept taking steps up and up. At first it was subtle and then it was kind of all at once sort of thing where I was shocked. You know, was like things like, my gosh, my brain fog’s gone. I’m like focusing in a meeting or I just got down on the floor and played with the kids and I don’t need to lay in bed for two days in pain. And you know, slowly but surely I just felt better and better. And it wasn’t until I saw that same doctor again, and he was like, wow, you’re like a year later. And he was like, wow, you’re so much better. What did you do? And I told him, and he’s like, wow, would you consider selling them to my patients? And that was kind of the, you know, jumping off point where I was like, well, gosh, yeah, maybe we could help other people with this. Cheryl McColgan (32:04)Yeah, that’s awesome. I’m so glad, you know, it’s, it’s, it’s always an interesting thing on podcasts because sometimes you get, I think not on this particular podcast, but other ones, it’s like people that kind of are just selling stuff, you know, or snake oil things or whatever. But what I really love is when there are people that, you know, had their own health problem, they dive into the research, they try it all there, use themselves as an experiment as a pin cushion, as you said, and then they find something that actually works. And then they they make it so that they can share it with everybody else. don’t just keep it to yourself, because I’m sure it kind of felt like a miracle at the time if something finally worked for you. Brad Pitzele (32:41)You know, it really was. I was, because the hardest part is also when you’re in these groups and you’re talking to all these other folks and they’re like, oh, try this, nothing worked and then this worked. And you try that thing and it didn’t work. You you try 57 other different things, as I was saying, and you kind of just start losing any hope. You’re like, I don’t think, I think I’m just that case that there’s nothing that’s going to work. But yeah, when you do find it, it’s, yeah, it’s obviously life changing, even having hope and like, I always tell folks like when you’re really sick, it’s not about, you wanna get to 100%, like 100 % is amazing, it’s the dream we all have when we’re sick, but. more important than 100 % is like feeling better this week than last week or this month than last month because at some point when you’re in it, you just lose a lot of hope and it becomes kind of this like the spiral downward that you just don’t believe in anything and it just lowers you spiritually I just say. And having something to know like, hey, Yeah, it still kinda stinks, but like, remember a month ago it was worse, and so like, now you’re like, yeah, I can’t wait to see how I’m gonna be two months from now, you know, or where am gonna be by this summer sort of thing? Like, it was, it’s kinda the exact opposite. It’s kinda like this hope spiral, if you will. Cheryl McColgan (33:55)Yeah. Well, it’s kind of that’s something that I think it’s good to point out for people too, is that, you you mentioned there is all this research on this. There’s a lot of good science to back up mitochondrial health, that’s kind of mitochondrial health is kind of a long game. And it’s kind of something that you have to continually do not over, you know, just a few days and you’re going to feel so much better. It’s week after week, month after month, the more that you support your mitochondrial health, the more chance you have of really feeling better. So it’s not just this thing where you can try it for a week and you’re like, that doesn’t work. You have to keep up on it for a while, right? Brad Pitzele (34:24)Yeah. Yeah, you’re absolutely right in general speaking. mean, we have… people come to me and they ask like, how long am I going to have to do this for? I tell them is, I can’t say how long until you get to the top of the mountain, so to speak, but I find that most folks who get to the top of the mountain, they feel so good when they do it, they don’t ever want to stop. And some of those folks never really exercised, they hated it, but now they’re like, it’s like 15 minutes, I do it three or five times a week, and I feel amazing, so why wouldn’t I do it? And we talked about that capillary thinning, Cheryl McColgan (34:52)Mm-hmm. Brad Pitzele (34:58)That’s actually a chronic thing that happens to all of us in Western society. And so this is something that’s anti-aging at that very kind of cellular level. So I recommend it for folks, but. I guess for me when I was really sick, always say one of the hardest parts was the ceremony is this what they call them. Counting pills every night, doing this protocol, doing that protocol. You keep adding, like if there’s 10 more minutes in your day, you add 10 more minutes of some protocol that you’re hoping will make you feel better. And then you get to a point where you realize you’re spending six hours of your day, you know, just all you’re doing is these protocols and it just becomes overwhelming. like, even if I felt better, what’s the purpose of all I’m doing is going from from the sauna to the this and I’m doing this pill and I’m doing that. And that’s kind of the, what I found, one of the things I really loved about EWOD was it was something I could do consistently in my home, 15 minutes a day. And it helps with your mitochondrial health. It helps with detoxification. It helps with energy. So it’s like, multiple, it’s kind of multifaceted in the way it benefits you. relatively short period of time. Cheryl McColgan (36:07)Yeah, and you mentioned, and I want to be respectful of your time. know we’re kind of getting a little bit long here, but one of the other things when in respect to mitochondrial health is red light therapy. And there’s also a ton of great research on that. And so I kind of wasn’t surprised when I went to your website that that’s something that you also got into. I mean, I think that’s when you look at the number and the breadth of research on that, I think it’s pretty undeniable that it is good for people that serves a real purpose, that it does help the mitochondria. So at what point, Brad Pitzele (36:34)Yeah. Cheryl McColgan (36:35)after you found the EWAT, I’m assuming you kind of got on this mitochondrial health thing and then maybe stumbled into that stuff. that how it went or is there something else? Brad Pitzele (36:44)Yeah, I started looking at it early on, probably about six months after I was doing EWOT, four to six months right in there I’d say, I started doing Red Light. So you’re right, there’s like tens of thousands of peer-reviewed research studies out there and what it does. They work really interestingly together. Because we mentioned EWAT, when you do it, you increase the supply of oxygen massively, right? It’s a day of oxygen in 15 minutes. So you’re flooding your body with oxygen. And then if you do red light immediately afterwards, what it does is the way it primarily works is it increases oxygen demand in your mitochondria. So it forces the mitochondria to suck up more oxygen. And when they do that, they produce more energy. So any of the research you read on red light whether skin health collagen growth bone mental, brain health, me, athletic recovery performance, healing in general, it all comes from the same thing, is that it’s just forcing our mitochondria to suck up more oxygen and produce more energy. So if you compare those two, you compare them at the same time, you first drive a massive increase in supply of oxygen, and then you increase the mitochondrial demand for it, and so you get this kind of one-two punch. The interesting thing is why I think we need it in today’s society as well is we’re actually deficient on red and near infrared light. And the reason is, if you look at the sun, the sun is full spectrum. has everything from ultraviolet and the blues through the reds and the near infrareds. So when you go outside and it changes throughout the day, early and late in the day, you get more of those reds and near infrareds. And at high noon, you get more of the blues. unfortunately, or fortunately, however you want to look at it, over time as as ⁓ species, we’ve moved indoors and we started using indoor lighting primarily and we spend more and more time there. And then more recently, we’ve switched from incandescent to LED lighting. Now, LED lighting is very energy efficient and one of ways they make it incredibly energy efficient is they take out all the reds and the near infrareds that we experience as heat because obviously you don’t want your lighting to heat your room. You don’t want it to, everyone sees that as energy. waste and to that extent you’re trying to use it for lighting it can be. However, that puts us in a place where we spend a lot of time bathed in blue lights and not really getting enough of the reds and the other parts of the spectrum. Cheryl McColgan (39:27)Yeah, that’s another interesting rabbit hole for people to go down if they haven’t already is just the, you know, changing out some of the lighting in your home or using specific lighting for certain scenarios, like in your bedroom and towards night as you’re getting ready to go to sleep. But anyway, I just want to clarify one quick point there, because I’m envisioning, that was actually what I was envisioning when you started talking about the synergy between red light and the EWAT. So do you like do your EWAT with the red light panel like in front of you or do you just do it right after? Brad Pitzele (39:53)Yeah. I prefer to do it right after. The challenge with doing it right on you is to get the best benefit from red light. Red light works on something called a biphasic dose response, fancy science term, which just means the benefits over time look like a bell curve. So too little, you won’t get any benefit. There’s kind of like a just right where you get peak benefit. And then if you do more, it starts diminishing in benefit. It doesn’t harm. It’s just a waste of time, right? So you spent five more minutes to get less sort of thing. Cheryl McColgan (40:21)Mm-hmm. Brad Pitzele (40:22)with exercising in red light is one, I like to get as much skin exposure as possible so you’re hitting as many mitochondria as possible. And two is you’re moving. So sometimes you’re close to the light, sometimes you’re further away. And so you’re not really able to kind of measure that dose effectively to get inside that biphasic kind of peak zone. Cheryl McColgan (40:43)Okay, no, that makes a ton of sense. Although I still am going to put this out to you that, maybe you put at least on, you know, the little face mask while you’re exercising. I feel like you can attach it to the oxygen part, you know, and just put a red light around it. Maybe that’s a little too, maybe that’s a little too much. But anyway, well, Brad, this has been so wonderful. And I just appreciate you so much sharing your whole journey and then how you came to find this. Brad Pitzele (40:51)There you go. It makes yours waterproof. That’d be fun. Cheryl McColgan (41:09)If people want to connect with you online or learn more about EWOT and learn more about Red Light, where’s the best place that they can find you and connect with you? Brad Pitzele (41:17)Yeah, go to 1000roads.com slash Cheryl and we have a great offer for your listeners. They can check out. You can also ⁓ go to our YouTube channel. put out weekly videos. 1000roads, HQ is our channel. It’s all spelled out, O-N-E-T-H-O-U-S-A-N-D-R-O-A-D-S.com. Cheryl McColgan (41:25)Awesome. Okay, awesome, and all that will be in the show notes for everyone, so don’t feel like you have to write it down. But Brad, again, thank you so much for coming and sharing your knowledge today, and I really appreciate it. Brad Pitzele (41:46)Thank you so much, Cheryl.

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A patient came in after an auto accident with neck and back injuries. She also happened to be an insulin dependent diabetic for 12 years. What unfolded over the next five months was far more than anyone expected. In this episode, Dr. Holly Carling and Alicia walk through a patient testimonial that touches on diabetes, weight loss, sinus problems, and even wrinkles, and what it reveals about treating the body as a whole. Dr. Holly explains that when you begin improving health in one area, other systems can start to respond as well. In this case, addressing the nervous system, inflammation, and circulation through acupuncture and nutritional support created conditions where the patient's blood sugar regulation improved, her weight came down, and her skin changed visibly. Her internal medicine doctor monitored her labs and made the decision to taper her insulin. Five months in, she was insulin free. This episode is not about a single condition or a single treatment. It is about what becomes possible when the whole system is supported at once. In this episode: How treating neck and back pain after an auto accident created a foundation for improved blood sugar regulation and insulin reduction Why the nervous system, inflammation, circulation, and metabolism are deeply connected, and how acupuncture supports all of them How reducing inflammation affects cortisol levels and why that matters for weight loss What local and systemic acupuncture can do for skin health, circulation, and tissue healing   For full show notes, resources and links head to: https://vitalhealthcda.com/podcasts/   The Vital Health for You Podcast is for everyone. Get to know us more by connecting with us at our website or on our Facebook page.   *Disclaimer: The statements made in this episode about specific products have not been evaluated by the U.S. Food & Drug Administration and are not intended to diagnose, treat, cure or prevent disease. All information provided is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional.   

What does it really mean to grow older as a Christian—and why does culture seem so afraid of it? In this episode of Date Night with the Woods, we have an honest, thoughtful conversation about aging, identity, and faith. From wrinkles and Botox to nostalgia and legacy, we unpack the tension between cultural pressure to stay young and the biblical call to finish well.Chat with Bre on Instagram@datenightwiththewoodsFollow Pastor Tony Wood on Instagram@tony.g.woodFor videos, old episodes, blog posts, events, and morewww.datenightfam.org 

In this episode, Cheryl interviews Dr. Christo Frangopoulos about how certain lifestyle factors related to cancer. Most people overlook one of the most powerful tools in preventing cancer: movement. Dr. Christo Frangopoulos reveals surprising facts about how simple lifestyle shifts, like breaking up sedentary time, can drastically cut your risk of cancer and boost your body’s ability to fight it. If you’re tired of just hearing “eat healthy and exercise,” this episode uncovers actionable strategies backed by the latest science to enhance your health span. Discover why sitting is just as dangerous as smoking when it comes to cancer risk, and learn the practical tips to make movement a seamless part of your day. From how often to get up during work hours to the science of muscle-derived anti-cancer proteins called myokines, Dr. Christo shares insights that can change your approach to health. We break down the true impact of sedentary behavior, the science behind autophagy and muscle contraction, and the critical role sleep plays in cellular repair and cancer prevention.You’ll also uncover: the truth about alcohol's relationship with cancer, the importance of inflammation markers like CRP, and why maintaining consistent sleep and circadian rhythms is crucial for lowering risk. This episode is perfect for anyone looking to take control, whether you’re battling family history or just want to live longer healthier lives.Dr. Christo Frangopoulos is an anesthesiologist, lifestyle medicine expert, and personal trainer known for integrating science-backed strategies to improve health outcomes across the U.S. His insights on cancer prevention through lifestyle modifications are revolutionary yet accessible, making this a must-listen for health-conscious individuals and medical professionals alike. Don’t miss this opportunity to turn simple daily habits into potent cancer-fighting tools. Your health journey starts with the right knowledge and this episode delivers it. Hit play now and learn how to reframe your lifestyle for longevity and resilience. Visit Dr. Frangopoulos at AltasMD360.com Takeaways How sedentary behavior independently increases cancer risk, even with regular exercise The importance of muscle contraction and myokines in fighting cancer Lifestyle changes that can lower the risk of developing common cancers, especially colorectal cancer in young adults The critical role of sleep in DNA repair and cancer prevention The impact of inflammation markers like CRP on cancer risk Rethinking alcohol consumption and its nuanced effects on health Practical habit formation techniques, including the ‘two days’ rule for sustainability Resources for health professionals and individuals via AtlasMD360.com Book: The Telomere Effect by Elizabeth Blackburn & Elissa Epel A scientific approach to aging and health Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. Watch on YouTube: Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode transcript: Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan, founder of HealNurshGrow and today I’m really excited to be joined by Dr. Christo Frangopoulos and he is kindly letting me shorten his name to Dr. Chris or Chris, but he will introduce himself here in a moment. And why I really wanted to have Dr. Frangopoulos on today is because he is a board certified anesthesiologist. He’s also a lifestyle medicine doctor and he’s a personal trainer. So, you know, those are all things if you’re a listener to this podcast that I am super excited about and that I love to chat about. take it from here and just introduce yourself and share with people what you’re all about and what you’re here to talk about today. Christo (00:35)Wonderful. Well, I just wanna say thank you so much for having me. This is an honor and I really hope we can reach at least a few people out there to make a difference with the information I’m going to be sharing with Cheryl. As Cheryl said, my name is Christof Rangaples. It’s much easier just to say Chris. I am an anesthesiologist for about a decade now. I have also got board certified in lifestyle medicine and a certified personal trainer and a lot of what I do is share information that’s evidence-based and science-backed that can optimize people’s lifestyle. As a physician, I travel the country, I’m certified in about 10 different states, and the problem of healthcare is it’s everywhere. And the state of our nation can really utilize a change in how we attack our health. And I think lifestyle medicine offers so many great tools and it’s super helpful. It’s not overly complicated and can make a huge difference. Cheryl McColgan (01:39)It’s so nice to have a doctor on that really appreciates that because I think so often, you we have more of a sick care system than health care system. And I’m sure that we’ll get into that a little bit more. But the fact that you are trained in lifestyle medicine, that you recognize the significance and the importance of it, I think is a huge step in the right direction for the medical field. So I’m so glad that you’re kind of promoting that and you have all that information on your website, all your good programs and continuing education. So I think that will be a huge benefit to the medical community. But one of the things that you’re Christo (01:49)Yes. Yeah. Yeah. Cheryl McColgan (02:09)particularly interested when your team reached out is around cancer. And some people that know me personally or know some of my work and some of my writing will know that I have a lot of cancer in my family. And it’s a big reason that I do a lot of the things that I do in my health and my life. So what what have you how did you become interested in cancer specifically? And then let’s start with like what your number one top lifestyle change people can do to prevent cancer. Christo (02:39)Sure. So as an anesthesiologist, you can imagine we see every sort of surgery from something simple to very complicated cancer cases. And over my years, I’ve seen a lot of cancer surgeries and how they’ve affected. their families, their communities, and it really is a, it’s something that every one of us have experience with, whether it’s yourself or a family member or a friend or a coworker, we are all affected by cancer and it is everywhere. But the truth of the matter is a lot of lifestyle change can actually make a huge difference in our cancer rates across the country. And most people probably don’t know this, but only about five to 10 % of cancers are from inherited gene mutations. Okay, so the other 90 % are often attributed to either a lifestyle or environmental exposures. So, you know, a lot of people think they’re destined to get cancer because their family member has a cancer or whatnot. That is a small chunk of cancer. It is actually our lifestyle and environmental exposures that can affect getting cancer, how we respond to cancer, and the aftermath of that, either being successful in treatment or not. And there’s a lot of things we can do for it. Cheryl McColgan (04:12)Yeah, just to drive that point home, share that we were talking before we started recording and Dr. Christo was just kindly asking me if there was any, you know, thing to avoid around cancer because I had said that it’s a lot in my family and it’s been a while and it’s always going to be hard. But my dad, when I was around, he was one of the first runners in the running boom, always going to the health food store, did all these super healthy lifestyle behaviors before this was really popular. And so was quite shocking, you know, when he ended up having these multiple cancer diagnosis later in But as a young man, he, we lived in the south, we live in Louisiana, and this is in the 70s before a lot of OSHA things and whatever, and he worked in chemical plants. And he was a chemist by trade. you know, so I’m pretty fully convinced that for him, it was those environmental factors that you spoke of. So in addition to being in an environment like that, that’s kind of an obvious situation. What are maybe some things that aren’t as obvious that people might be exposed to that they can limit in order to prevent cancer? Christo (05:10)Yeah, and not to scare anyone right now, but it’s kind of what we’re doing. We’re being sedentary, we’re sitting down right now. it is, sedentary behavior is ubiquitous in our culture, right? It’s how we do work every day. A lot of people sit at their desks in the office and there’s sometimes little movement. Well, we know a lot of things, what are causes of cancer and actually sedentary behavior. Even if you meet all of the activity guidelines, sedentary behavior itself is an independent risk factor for getting cancer. Of course, there’s a bunch of numbers with these, but it’s something that a lot of people don’t even think about. And an easy solution is trying to get up and get moving every so often. For myself, am I stuck at an office or in an operating room case, in their long cases, I make sure I’m getting up. every single hour on the hour, something I can remember just to get moving. And we’ll talk more in depth about this, but movement itself is as a prevention for not only cancer, but a number of other things. But yes, sedentary behavior is a big one that we really don’t think about very much. And a lot of us are exposed to that. Cheryl McColgan (06:27)Yeah, and I just want to I kind of want to build on something that you said just to make it super clear for people because I know this information, but if this is the first time somebody’s hearing it, they might not understand it. So I think the recommendation right now is correct me if I’m wrong, because I know you’ll know the right answer to this. It’s like 150 minutes per week of physical activity for most adults. Right. But you’re I think what you’re saying is, OK, say you do that. You go to the gym and you do your 150 minutes. That’s not the end. It’s actually been that eight hours that you’re sitting at your desk is still putting that on top Christo (06:45)Mm-hmm. Yeah. Yep. Yes. Yes, so you are correct. It is 100, so the physical activity guidelines is 150 to 300 minutes of moderate intensity activity per week. It could also be 75 to 150 minutes of vigorous intensity activity or a combination of both knowing that one minute of vigorous intensity activity is equal to two minutes of moderate intensity activity. All that being aside. 150 minutes of moderate activity per week is the goal. It’s something easy to remember. But yes, this sedentary behavior is independent of that. So if you’re going to the gym and you’re hitting all your marks, it doesn’t give you license so much to go home and be a cash potato the rest of the day. And that’s kind of the idea here. When we look at all of these different factors, it really comes down to getting your blood flowing. No, it’s more than that, that’s simplistic explanation. But the simple answer is get your butt up, get moving, get your blood flowing, and it’s something that we have to make it habitual. And again, we have such a sedentary lifestyle, it doesn’t mean we’re not doing anything, it just means that we’re sitting at a chair at the office, we’re at the desk all day, we’re typing on the computer. It’s just how our lives are built. So we therefore have to change the environment around us to make sure that we aren’t so sedentary. And there’s a number of things that we can do for that. Cheryl McColgan (08:30)So what would be some of your favorite tips for people? mean, I think you mentioned saying getting up on the hour, everybody has a cell phone nowadays, so setting alarms or using apps. What are some other things besides that that people might do to kind of combat this sedentary behavior? Christo (08:36)Yeah. Yeah. Sure, so that’s a big one for me. It’s something very easy to remember. On the hour, every hour, get up and get moving. Now if you’re at the office or if you’re somewhere where you’re not at home, make sure you are going to the restroom that’s farthest away from you, using the kitchen or water fountain that’s not close to you, walking up and down the stairs just to get moving. It doesn’t have to be difficult. It doesn’t have to be You know, I have to meet these marks. The simple answer is just get up, get moving, incorporate it into your day that’s seamless. That’s something that easy to remember for you. Maybe it’s you have a favorite coffee station at the office, whatever may be, just try to make it make sure that you’re able to incorporate as much movement as you can. Cheryl McColgan (09:37)I think that’s really clear. So we want people to go to the gym. We want them to be strength training so they can prevent sarcopenia, maintain their muscle mass. That’s all great for metabolic health, but we also just need people to just get out of the chair from their desk or away from the TV and just move Christo (09:44)Mm-hmm. Yeah. one of the most simple things that we can be doing to prevent cancer. And of course, there is more to exercise in cancer prevention. We’re talking about sedentary behavior, but it also can go from light to moderate activity, vagus activity, and then meeting the guidelines. They all have their unique benefits, and we can talk about that if you’d like. But the sedentary behavior I think is just one of the most more shocking ones that people just may not know about Cheryl McColgan (10:18)Yes, totally agree with that statement from just getting moving because I think like I said before, people think they go to the gym and that’s good enough. That’s not that’s not the end of the story. But you did touch on one I would like to maybe chat about a little bit more. And that was the use of exercise maybe in a different way. So I was very focused on fasting for a while when Dr. Urashimo I’m going to mess up his name. I’ll put it in the show notes. But you know, when they first kind of discovered a Toshi back in 2016, and I learned about fast. Christo (10:35)Yeah. You Cheryl McColgan (10:47)And I was very focused on that for a while. But now that I’ve gotten older, my bigger concern is maintaining muscle mass as I get over the age of 50. And so I’ve kind of stopped that because I also learned that exercise actually promotes autophagy really strongly. And maybe I’ll just have you actually talk about autophagy in a more scientific way so that people understand its relation to cancer. So maybe if you could talk about that with exercise, that would be awesome. Christo (11:13)Yeah, so I think how I relate this is something called myokines. When we exercise, you get our bodies moving and our muscles are contracting, they release something called myokines into the bloodstream. The simple answer is myokines are anti-cancer proteins. And the more we contract our muscles, the more these anti-cancer agents are moving around our bloodstream and not only are we able to more effectively kill cancer cells, it is something that’s going to promote, really just promote overall health in general, not just cancer, but everything else as well. There’s actually a recent study in 2025 about breast cancer, it’s out of Oxford, I believe, and they talk specifically about these myokines, and it was something Don’t quote me exactly on the number, but it was just one bout of vigorous intensity activity. It increased their blood circulating myokines by like up to 30 % and they exposed those myokines to breast cancer cells. And actually that number, the rate of growth was reduced by 30%. So it just goes to show how effective muscle contraction and movement is in the anti-cancer in our body’s ability to fight cancer off. Cheryl McColgan (12:35)Yeah, I will share. And I mean, again, not to bring it back to the but I think it’s really relevant to what you’re saying is I mentioned that my dad was kind of in the running boom and he had always lifted weight. He was like Jack Lilley basically, which was why it was such a shock that this but anyway, when he got this more serious diagnosis of cancer, I’m really convinced that the reason he did so well for so long was because every time he did a treatment, he got right back to his three days a week strength training, running, playing golf, super active, never let that go. Christo (12:45)⁓ wonderful. Yeah. Absolutely. Cheryl McColgan (13:04)for the longest Christo (13:04)Yeah. Cheryl McColgan (13:05)time. And so I think that that actually helped not only helped his quality of life while he was living with cancer, but also probably got him further down the road. I really think that’s true. Christo (13:11)Yeah. 100%, there is so much robust science about this. a lot of, you of course, after something gets a diagnosis of cancer, of course, your body’s going through changes and it is even more difficult to get up and get moving, going to gym and doing those things. So kudos to your father and anyone else who has gone through that to make sure they’re giving their body the exercise they need because it’s not only It’s exercise is not just a ⁓ healthy lifestyle modification. It’s an actual biological intervention that helps fight cancer. Like it is proven. It is not just, it’s not a replacement for your chemotherapies and your surgeries and whatnot, but it absolutely reduces your risk of getting cancer. It improves your survival if you do get cancer. and there is only benefits from this. So this is just a really hard point to make that exercise is proven to improve your survival in a number of different ways. We’re talking about cancer today, but there’s a number of other things as well. Cheryl McColgan (14:28)it’s pretty much the cure for everything, right? If you really want to look at it, it is. Yes. Christo (14:30)It is. It is. And it’s free. It’s free. We can all do it. You know? Yeah. Cheryl McColgan (14:36)I know it’s very exciting. Well, most of us, know, thankfully. So on that note, there is, I think I’d be remiss not to at least mention this and maybe get your thoughts on this. Because as you said, you’re in the operating rooms, you’ve seen all these different kinds of cancer. Have any of your colleagues or you yourself had any thoughts on the significant rise of colon cancer in young people? ⁓ Are we thinking processed food? Are we thinking other lifestyle factors? Kind of what’s your sense of it after being in the trenches with that? Christo (14:57)Yeah. Yeah, yeah, very astute question because that’s actually the statistic I believe is colorectal cancer is the only cancer that is rising in people under the age of 50. And more recently, you know, this is early 2026, James Vanderbeek passed away, which a lot of us know from like Dawson’s Creek and you know, other movies. and Chadwick Boseman, another big time actor, and they both passed away from colorectal cancer at young ages. And sometimes it’s a difficult pill to swallow when these people, you know, we don’t know them, but they’re part of our formative years. And the good thing about, and I don’t say good thing, but maybe the positive silver lining is it’s bringing awareness to people that this is something. Now, do we know why colorectal cancer is increasing in this specific age group? No. As you alluded to, could very well be what’s environmental exposures and I’m not saying this specifically to those gentlemen, but it can be a number of things. We don’t know the exact answer. We do know there’s a lot of different risk factors for colorectal cancer that a lot of people do have and it’s present in our nutrition system and how the United States is kind of set up. And it’s a lot of processed foods, it’s processed meats, it’s adiposity when you’re carrying some extra weight and obesity, being overweight, all of those things play a role into cancer. Real briefly, this is something that I think a lot of people may not know, but obesity itself is a chronic form of low-grade inflammation, okay? So your body is under this chronic inflammatory state when you have obesity. And the reason that’s important is because when we have bodily inflammation, that increases the risk for mutations in our DNA, in our cells, and that’s exactly how cancers can arise. Cheryl McColgan (17:11)So would that mean also, I think the most common marker that people probably get when they go to their annual checkup is an HSCRP, which is kind of a marker of general inflammation in the body. So would it be accurate to say that if you have a higher HSCRP that you are probably slightly more at risk for cancers and that would be a thing to maybe consider trying to actively lower? Christo (17:19)Mm-hmm. Yeah, so CRP is one of the, ⁓ C-reactive protein is one of the markers for inflammation. There are a number of other ones, cortisol being ⁓ another big one. I don’t wanna say, I don’t wanna say for certain that yes, that is, that’s true, because our body undergoes inflammation. Rewind a second. When you get a lab ⁓ test done, that is one point in time. Right, it’s that day. So it’s hard, you’re not gonna be testing your CRP every single day to know are you always under the same state of inflammation. That being said, your body undergoes inflammation for a number of reasons. And sometimes inflammation isn’t bad. Sometimes it’s reactive and appropriate for what we’re doing. But yes, in the general sense, if you have… maybe like dietary inflammation, if your body isn’t sleeping properly and your body’s in a general state that’s heightened for inflammation, then yes, those kinds of things on a long-term basis are more what we’re aiming for here. One lab test, it depends. It can be a number of different things. There’s also a lot of… different medical states and conditions that can increase your CRP. So it’s not always like a perfect marker. It may be a clue and your healthcare provider can kind of clue you in to like put the whole picture together, but every individual is very different. And as I said, it’s kind of a one marker in time. So lab tests can be helpful, but it’s just not the end all be all. Cheryl McColgan (19:06)Yeah, understood. Just kind of wondered if there was any association there. And you mentioned one of my favorite words when you were just answering that question, that is sleep. I think it’s one of the most underappreciated health. elixirs basically for people and that so many people struggle with it. ⁓ But how would you describe sleep’s relation to cancer? I know a lot of the stuff about sleep’s relation to possible Alzheimer’s prevention, but I haven’t necessarily heard as much about cancer, so I’d love to hear your views on that. Christo (19:18)Yes. yeah. Yeah. Yeah. Yeah. Yeah, yeah, absolutely. So there’s a couple of things to know regarding sleep and cancer. And I’m gonna draw back a discussion I had with a patient where they were like, I’m exercising all the time, I’m eating well, I’m getting all my minute guidelines, my stress is well managed. And then you dive a little bit deeper and they’re like, oh, I only sleep four or five hours of night. And I’m like, oh, why are you doing that? Well, you know, they’re crazy busy. They’re always productive. And we kind of take a step back and get more of a clue of, you know, the whole picture of that patient. And it was telling because as you mentioned, sleep, a lot of people, we almost treat it as an afterthought. You know, it’s at the end of the day, we kind of get in our beds and go. However, sleep is so critical for our overall health that it really needs to get more of a bright light on it because it’s that important. And the relationship to cancer is actually, it’s very clear and I’ll tell you why. At night, throughout the day, 24 hours, your body is always undergoing maintenance. Your body’s always fixing damaged DNA, fixing cells that are damaged for whatever reason and we’re repairing them or we’re scheduling them for apoptosis and getting them out of our bodies. Now that happens all 24 hours, but it’s way more active when we’re sleeping. It’s when the maintenance workers of our body are going to work and that happens at night. So if you’re not getting enough sleep, we are, or quality sleep. We are not restoring, we’re not repairing those DNA in the cells and those mutations. It’s almost like a glitch in the system where these mutations occur and then they live on and they thrive. the more and more those mutations grow, that’s when you get a tumor. So when we don’t get that sleep at night, our maintenance workers aren’t working and those mutations kind of can grow into cancer more easily. Cheryl McColgan (21:43)Yeah, that makes perfect sense. And what would you what would your advice be to people? I mean, I’ve written about this a lot. So there’s some free resources on my website for better sleep. And I do all the things I am committed to sleep. You know, I have the cooling bed, the cooling bed, the dark room, the I like everything. So there’s all those kind of tips. But if somebody wants to do something without devices, and without drugs in particular, I think that people Christo (21:53)Awesome. Yeah. Yeah. Yes. Sure. Yeah. Cheryl McColgan (22:08)I’d love to hear your perspective on that and kind of what are some more natural ways people can approach doing this that aren’t devices that don’t cost a lot of extra money. Christo (22:11)Yeah. Yeah, yeah, yeah, we can talk a lot about this. think it’s actually, ironically, it’s sleep awareness week right now. So it’s, ⁓ yeah, it’s a big topic right now. So what can you do? So you mentioned a lot of things regarding sleep environment, where you’re sleeping in a cool, dark place, cool, dark and quiet place, not silent, but quiet. And a lot of people focus on that, which is really good. Cheryl McColgan (22:23)Nice. Christo (22:40)But something that people may not know is what we do during the day matters very much how good quality of sleep we get at night. And this is not going to be a shocker, but one of the best activities that you can do during the day to get more quality sleep, a higher level of deep sleep, is exercise. exercise really is just a panacea for everything. ⁓ But the reason being is when you exercise, your body’s obviously working a lot harder and its body temperature goes up. Well, a few hours after, your body temperature starts to cool down and that’s exactly what we would like for sleep. So it’s just something that every single day we wanna incorporate some sort of exercise for that. And there are a number of other things like the three two one zero rule if you’ve heard of that or we could talk about that. ⁓ Cheryl McColgan (23:39)Yeah, I’m not familiar with that one. So I’d love it if you’d share that Christo (23:41)Yes, yeah, yeah, the three, two, one, zero rule. It’s something easy to remember because of the numbers, but three hours before bed, you don’t have any more food. Are you able to do a light snack? Sure. But you don’t want to have your dinner too close to bedtime. You want to give your body enough time for digestion. If you’re eating too close to meals, excuse me, too close to bedtime, you can have indigestion. You can have a number of different things that can cause disruption to your sleep. Two hours before bed, no work or no stimulation. You really want to, yeah, I know, I’m a culprit of this. It is, it is. It’s one of those things where I’m like, what’s the phrase? ⁓ Don’t do as I say. Yes, that’s it. Yep, so I’m a bad one on that, because I’m a workaholic. But yes, no more work two hours before bed. And it’s really just trying to unwind and kind of decrease your stimulation. That’s the real reason. Cheryl McColgan (24:13)That’s a hard one. Do as I say, not as I do. Christo (24:38)One hour before bed, no screen time. And this is something where I say, mean it, no screen time. Blue, I talked to a sleep medicine doctor last year or so, and she’s a great friend of mine. And she just says, how many people are, we’re all so glued to our phones. And not only that, it’s like a fifth appendage where we’re sleeping, it’s right next to our beds. And the, one of the best tips that she gave me was, to use an actual alarm clock. Get that phone away from your bed. You don’t need it when you’re in the bedroom. It’s, know, emergencies happen and whatnot, so you can have it somewhere nearby, but it doesn’t need to be an arm’s length. anyway, no screen time after one hour before bed. And then the zero is a little bit different. It’s the number of snoozes were allowed, or ideally allowed, zero. Cheryl McColgan (25:34)you Christo (25:36)And that really focuses on having a consistent wake time. And that’s even something that we wanna do on our days off from work. And the reason being actually does relate to one of the risk factors for cancer is circadian rhythm disruption. If you have a consistent wake time, your body is just much happier. it works more efficiently. The nighttime maintenance things that we talked about are more, just work better. And you really, you keep that wake time and then if you have to adjust your bedtime, you adjust your bedtime to something earlier. But a consistent wake time is something that is a forever rule of thumb if we’re able to. Cheryl McColgan (26:21)Well good, I’ve got to work on the zero and the two probably a little bit for myself. ⁓ Christo (26:27)Yeah, yes, none of us are going to be perfect at this. An 80-20 rule, try to aim for 80 % of these, 20%, give yourself some grace. Cheryl McColgan (26:36)Yes, progress over perfection, one of my favorite things. So ⁓ one thing that we didn’t hit on yet that I think is fairly important for cancer stuff, and I think it’s, it’s good because there’s a trend, there’s a downward trend in alcohol consumption, I think since the pandemic, basically. And I think everyone has always known that alcohol consumption is related to cancer, but somehow it wasn’t being driven home as much as it has maybe the last Christo (26:39)Yes, exactly. Yeah. Yeah. Mm-hmm. Yeah. Cheryl McColgan (27:06)five to 10 years. So we’d just love to get your thoughts on that. mean, nobody wants to hear this if you like, you know, having a glass of wine with your steak or something like that. But, but I think, you know, minimizing these things, like we’re talking about minimizing environmental exposures, maximizing sleep, I mean, can we talk a little bit about it? Because it’s going to be unpopular, but it is a thing. Christo (27:08)Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. So I try to tiptoe just to be gentle with this because people do have strong feelings like I want my red wine at night and you can’t convince me otherwise. There’s a lot of topics to talk about. There’s a lot of discussion points. The plain answer here is no amount of alcohol is Cheryl McColgan (27:28)you Christo (27:44)helpful for your health, okay? So there’s no benefit to it. Some people who drink red wine say there’s, you know, the, my God, nitro, it’s skipping my, yes, Reservatrol, yes, thank you so much. Is helpful for you, yes, it is, but so are having a handful of grapes and you don’t have to have it in a wine form. ⁓ So there’s, Cheryl McColgan (27:52)Reservitrol. I think I read that to get enough Reservatrol, you’d have to drink like 25 barrels of wine or something to get so it’s like, it’s not even a thing. Christo (28:08)Exactly. Yeah. It’s one of those reasons that Hawaiian connoisseurs are like, yeah, well, it’s fine. I’m one of those people where you have to enjoy life too. it’s, you know, take everything with a grain of salt. But yeah. And then a lot of people actually bring up like the blue zones. Have you heard of the blue zones before? Yeah. Perfect. So blue zones, one of the discussion points Cheryl McColgan (28:27)Absolutely. Yeah, we talked about it a little bit on the podcast. Christo (28:35)is having red wine in moderation during meals when you’re socializing. So when you’re watching Netflix having a bottle of red wine, it’s not the same as having a glass of wine slowly over a couple hours with dinner socializing, which is a protective factor for your health. So it’s a little bit different. It’s kind of a scenario. ⁓ but yeah, they used to kind of say two drinks for men, one drink for women per day. That’s, that’s changed. There’s another, the most recent administration came out with new dietary guidelines, for Americans just maybe a month ago or so. lots of talking points there. We won’t go too into that, but there is one regarding alcohol and they They kind of, I’m trying to word this correctly, they said enjoying some alcohol in moderation isn’t advised, but it’s it’s okay to do, which I think where they’re coming from with that is trying to have social connections, it’s a, because the reality is a lot of people do enjoy alcohol together and it brings people together and there are, health benefits to that. The alcohol standpoint, as I said, no organizations recommend any healthy amount of alcohol, but there is something to be said about enjoying your life and having social connections and bringing people together. And I think that is positive. I think they at least nailed that part for sure. Yeah. Cheryl McColgan (30:13)Yeah, and I would agree with you that I think that that having traveled extensively in the Mediterranean that that is where, you know, there’s a lot of issues with those Blue Zone studies, right? We don’t need to go into all that today. But I think that the one that probably everybody can agree on is the importance of community and support systems and the amount of movement that all of those zones get. They’re very active. They have this great support and connection and they have this community that a lot of other places in the world don’t have. So whatever you think about their diet or their wine consumption or Christo (30:24)Yes, yeah. Yeah. 100%. Yeah, yeah, yeah. Cheryl McColgan (30:43)of that I think that we can agree on the rest of it for sure. Christo (30:47)Yeah, you’re nailing it on the head because when we have these discussions, if you see these other very in-depth evidence-based discussions online, we’re really zooming in on one little thing. And the reality is it’s the totality of our lifestyle that affects our health outcomes. Having a glass of wine, I’m not gonna say don’t do it. But what’s the rest of your health look like? What’s rest of your lifestyle look like? We have to be reasonable about it and not getting a good night’s sleep here and there, no big deal. But if it’s a consistent chronic issue, sure, then you address something. But a lot of us have the idea of any 20 or progress over perfection. It’s just the idea of trying to do our best to improve and giving ourselves some grace. as we alluded to way back when, in the beginning of this conversation, what we’re doing right now for most people in this country, we’re not successful with our health. We just simply aren’t. And so we have to start addressing these issues more head on and figuring out what can we start changing? And that kind of brings up another point. A lot of us know what’s healthy. We know what’s healthy, but we’re not so good at how to make effective change and how to keep those change long, you know, as a sustainable habits for ourselves. And I think that’s something that we could all kind of work on, especially the health and fitness professionals teaching people how to do those things. Cheryl McColgan (32:26)Yeah, that’s that’s one of the huge focuses of my work is to have my background in psychology. So the whole habit change is something that’s been a very long time interest of mine. And so it’s Yeah. So since you brought Thank you. Yeah. Since you brought that up, I want to be respectful of your time. But I think just one final one final actionable thing that we could have here is in you. Like you said, you’ve been a personal trainer, your lifestyle, medicine, doctor, that probably is the biggest challenge for me. I think everybody at this point Christo (32:32)⁓ yes. Yeah, I saw the 30 day challenge too. Love it. Love it. No, it’s okay. Cheryl McColgan (32:56)they should be doing, they know they should be moving more, know they should be eating better, they know they shouldn’t be drinking too much, but at the execution of it. So what would be your best tips for people on how to actually make changes in your experience? Like what’s been the most successful? Christo (32:59)Yeah. Yeah. Mmm. Yeah, really good question. So I am a big proponent of utilizing the current routines you have and adding on to them. It’s a lot harder to start something brand new. So if you’re able to, so say in the morning you already, you you brush your teeth, you wash your face. Well, you know, start adding in healthy habits to that existing routine and do that. Most habits take a. The science says 66 days if you’re doing it every single day. It’s really about the repetition. And our brains, they’re neuroplastic. So we can learn to do these things. We can be successful in them. The idea is just making sure we do them repetitively enough that it sticks. Just like swinging a baseball bat and learning how to play baseball or work on the computer and getting better at typing or whatever analogy you wanna use. We can do that with our lifestyle as well. And I think most of us have some sort of routines already. So we wanna kinda zoom out, look at our routines. What can you add into that routine that’s going to improve your health? What are you trying to improve? And once you kinda get that awareness, you’re able to add something in. Do it every single day. I use the rule of twos. I kinda made this up, but for two months, do a new habit for two months. without missing two consecutive days. And that is something that kind of, again, points to the consistency repetition. And then once you get that, add onto it. Start small and build up, and over time, you’re gonna have this considerable change that’s gonna be really, make a big impact on your health. Yeah. Cheryl McColgan (34:51)Yeah, I love that two days rule because part of that you mentioned the 30 day challenge part of it was like not making people overly stressed about it like hey, if you miss a day, it’s fine. But the challenge with that is it’s okay to miss a day, but you don’t want to miss like two, three, four, then all of a sudden, it’s not a habit anymore. So I love that just don’t miss two days in a row. That’s very good. Christo (34:59)Yes. Yeah, exactly. Yeah, easy to remember. Cheryl McColgan (35:11)so we’ve covered some awesome information today. And I’m really excited for people to connect with you. Can you share your website, tell them about some of the programs we talked about before we have for professionals for regular folks, what are all the good things that people can learn from you? Christo (35:25)Yeah, absolutely. So atlasmd360.com, it has a bunch of resources, a of free resources as well. You can do a health audit assessment, you can take some quizzes, there’s a free 30 minute course, there are free resources on how to improve your ⁓ heart lab work, and a bunch of other things. And if you are a professional looking for continuing education, There are approved accredited programs for health and wellness coaches, personal trainers, and AMA category one credits for a bunch of physicians and NPs and PAs. And then if you are non-professional and you’re looking to improve any part of your lifestyle, there are programs for you as well. But overall, we have a lot of free resources and I just, hope when I these podcasts, I honestly just hope One person learned something good that they can take away from this and make some positive difference. Cheryl McColgan (36:23)Well, Dr. Frangopoulos, I have no doubt whatsoever that people learned way more than one thing in this conversation. And I just want to thank you for sharing your time and knowledge today. So I appreciate it. Christo (36:28)I hope so. I hope so. Thank you Cheryl for having me. I appreciate it and I’m loving what you’re doing so keep it up. It’s awesome. Cheryl McColgan (36:39)Thank you.

Send us Fan MailBeth and Lisa discuss the 2026 publishing landscape. From the end of prestige imprints like Dial Books to the flood of AI content, they explore why the industry feels increasingly "disposable" and "noisy."Key Discussion PointsThe Shift to Content Management: Private equity firms are replacing veteran editors with "content managers" to prioritize franchises over literary prestige.The AI Explosion: Of the 4 million books published in 2025, approximately 3.5 million were AI-generated, burying human authors in the Amazon ecosystem.The "Trope" Trap: Acquisitions often require specific TikTok hashtags—like "Enemies to Lovers"—to ensure easier, data-driven marketing.Indie Press Opportunities: Smaller houses are thriving by focusing on niche audiences, such as middle-aged readers, that the "Big Five" often overlook.No More Developmental Edits: Overworked editors no longer have time to "fix" books; manuscripts must be 100% publication-ready before querying.Tips for AuthorsBuild Early: Identify and connect with your audience directly rather than relying on a publishing house to do it for you.Polish Fully: Use your community or coaches to ensure your work is flawless before submission, as agents and editors are spread too thin to provide heavy revisions.Next Guest: Author and 5th-grade teacher Colby Sharp joins the show on April 27th.Connect with UsSubmit your "First Pages" for an on-air critique!Follow Writers with Wrinkles on Threads (our new crystal ball) and TikTok. Support the show Visit the WebsiteWriters with Wrinkles Link Tree for socials and more!

Have you ever wondered how LED face masks actually work to rejuvenate your skin? Liz shares her thoughts on light therapy and explains how to match your colour to your skin concern.Plus: why smear tests can be more painful after menopause, the difference between sachet and pill vitamins and how Liz organises her wellbeing routine.In this episode:• Why smear tests can be more painful after menopause (and what can help)• Are sachet vitamins better than pill form?• Can HRT help with back pain in later life?• What do the different colours on an LED face mask do?• Liz's top tips for organising your wellbeing routine Links mentioned in the episode:• Genitourinary syndrome of menopause (GSM) – see Vaginal oestrogen could save your life• Tongue scraper• Electrolytes• Mouth tape• Sleep Cycle• MyFitnessPal• MyCircadian• Balance menopause app• STRETCHIT• NHS Couch to 5k• SISTERLY• Milk thistle• HRT• Article about supplements for midlife bone health• Guide to buying an LED face mask Get in touch with a question for Liz:• Email: podcast@lizearlewellbeing.com• WhatsApp: 07518 471 846More from Liz:• Preorder Liz's new book – How to Age• A Better Second Half• Follow Liz on Instagram• Follow Liz Earle Wellbeing on Instagram Some links may be affiliate links, which help support the show at no extra cost to you. Read our Affiliate Policy for more information. Hosted on Acast. See acast.com/privacy for more information.

She didn't have a confidence problem… Until cancer changed everything.After radiation, Cher looked in the mirror and didn't recognize herself anymore.Wrinkles. Texture. Skin she had never experienced before.And for the first time in her life… she didn't feel beautiful.So she had two choices:➡️ Accept it ➡️ Or do something about itShe chose action.In this episode, we're diving into:

On The Coaching 101 Podcast, Daniel Chamberlain and Kenny Simpson recap returning from Boston clinics, then discuss how they script plays and drives. Simpson explains that because their offense is unique, early plays aim to both score and gather information by showing motions, shifts, empty, trips, and unbalanced looks to confirm defensive alignments, rotations, and player keys, revealing advantages and matchups. Chamberlain adds scripting can also create future scouting complexity while avoiding rigid adherence to long 15–20 play scripts that can ignore hot plays, rhythm, personnel groupings, or standout athletes. Simpson uses a “3 plays for each of the first 3 drives” approach plus additional first/second half calls, and also scripts third-down and red-zone calls as tools to rely on under pressure. They note scripts evolve weekly based on opponent strengths, their own personnel, and tendency breakers without overthinking.00:00 Podcast kickoff in Boston00:44 Family trip and Bruins stories02:46 Clinic tour and spring prep04:18 Head coach time management05:48 Quote of the week setup07:32 Sponsor shoutouts10:52 Scripting plays overview12:27 Early script to gather intel17:36 Daniel's scripting philosophy20:22 Breaking the old script rules22:06 Script as a flexible tool23:08 Call Sheet Mindset24:26 Scripting Three Drives25:57 Personnel Rotation Planning27:38 Situational Scripts29:41 When to Go Off Script32:14 Evolving Weekly Scripts38:05 Wrinkles and Tendency Breakers41:32 Overthinking Tendencies42:45 Wrap Up and SponsorsDaniel Chamberlain:@CoachChamboOKChamberlainFootballConsulting@gmail.comchamberlainfootballconsulting.comKenny Simpson:@FBCoachSimpsonfbcoachsimpson@gmail.comFBCoachSimpson.com

On today’s episode of You Beauty, Leigh Campbell and Amy Clark answer your burning beauty questions, along with their Beauty Bite hacks and product recommendations. Plus, find out what’s trending in the world of beauty news. The Beauty Edit: Can drinking out of an ‘emotional support water bottle’ give you wrinkles, and should you be buying a viral ‘side straw’? A mini deep dive on the rise of influencer-founded beauty brands, including Kelly McCarren’s favourite brand, Naturium. Listen to our interview with Naturium founder Susan Yara here: https://www.mamamia.com.au/podcasts/you-beauty/susanyara-naturium/ Listener Q&A: How long do you have to wait to apply Retrieve (a prescription retinoid) after cleansing, and will applying a vitamin C serum to damp skin dilute its efficacy? (From a 60-year-young listener with dry skin!) Concealer tips: how to make under-eye concealer last all day, will a rimmer help it from sliding off your face? Beauty Bite Hacks: Exactly how Amy tints her own lashes at home using an at-home brow and lash dye kit. Leigh’s multi-use chemist bargain that smooths crepey skin on the neck and décolletage. EVERYTHING MENTIONED: Allies of Skin 20% Vitamin C Brighten + Firm Serum 8ml, $57 Bioderma Sensibio Micellar Cleansing Oil, $34.99 La Roche-Posay Toleriane Dermo Cleanser, $37.99 SkinCeuticals Triple Lipid Restore 2:4:2, $223 Dr.Jart+ Ceramidin Skin Barrier Moisturizing Cream, $85 The Ordinary Natural Moisturising Factors + PhytoCeramides, $35.50 Olay Regenerist Micro-Sculpting Face Cream Moisturiser, $59.99 Alpha-H Vitamin C Serum with 10% Ethyl Ascorbic Acid, $84.95 Alpha-H Vitamin E Serum with 1% Ceramide Complex, $84.95 SkinCeuticals C E Ferulic, $258 Medik8 Super C Ferulic, $143 No7 Radiance+ 15% Vitamin C Serum, $34.99 Paula’s Choice 25% Vitamin C + Glutathione Clinical Serum, $96 Medik8 C-Tetra Luxe, $144 Tower 28 SOS Daily Barrier Recovery Cream, $41 CeraVe Skin Renewing Peptide Night Cream, $30.74 It Cosmetics Bye Bye Under Eye Full Coverage Anti-Aging Waterproof Concealer, $57 It Cosmetics Bye Bye Under Eye Illuminating Anti-Aging Waterproof Concealer, $57 Haus Labs by Lady Gaga Triclone Skin Tech Concealer, $53 Basics by B Alter Ego Concealer, $45 Maybelline Instant Age Rewind Eraser Multi-Use Concealer, $24.99 Kryolan Professional Makeup Digital Complexion Concealer, $39 Urban Decay Original Eyeshadow Primer Potion, $37 MAC Prep + Prime 24-Hour Extend Eye Base, $49 1000 Hour Lash & Brow Dye Kit in Blue Black, $19.99 CeraVe Advanced Repair Balm, $18.99. Aquaphor Advanced Therapy Ointment Body Spray. Mediplast Clear Spray, $14.99 DON'T FORGET: Watch & Subscribe on YouTube, this episode drops tonight at 7pm! Catch it here. Follow us on Instagram: @youbeautypodcast Follow us on TikTok: @youbeautypod Join our You Beauty Facebook Group here GET IN TOUCH: Got a beauty question you want answered? Email us at youbeauty@mamamia.com.au or send us a voice note on Instagram! You Beauty is a podcast by Mamamia. Listen to more Mamamia podcasts here. For our product recommendations, exclusive beauty news, reviews, articles, deals and much more - sign up for our free You Beauty weekly newsletter here Subscribe to Mamamia here CREDITS: Hosts: Kelly McCarren & Leigh Campbell Producer: Ella Maitland Audio Producer: Tegan Sadler Video Producer: Artemi Kokkaris Just so you know — some of the links in these notes are affiliate links, which means we might earn a small commission if you buy through them. It doesn’t cost you anything extra, and it helps support the show. Happy shopping! Mamamia acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present, and extend that respect to all Aboriginal and Torres Strait Islander cultures.Become a Mamamia subscriber: https://www.mamamia.com.au/subscribeSee omnystudio.com/listener for privacy information.

Buckle up for "Ventilation Friday" on The Other Side of Midnight with Lionel, where the phone lines are wide open and absolutely no topic is off-limits! In this wildly eclectic episode, Lionel issues a stark warning about the dystopian surveillance potential of Central Bank Digital Currencies (CBDC), debates the boundaries of accommodating religion at City Hall, and shares deeply emotional, behind-the-scenes tales from the Songwriters Hall of Fame. From callers reminiscing about massive cash hauls on 1980s bread routes to a heartless romantic seeking redemption after dumping his girlfriend of eight years because she got wrinkles, it's an unfiltered, endlessly entertaining, and utterly unpredictable ride. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Dr. Fiona Lovely sits down with Dr. Mireille Vega—the chemist and former biotech executive known to many as Dr. Mimi V—for a conversation that completely reframes how we think about our skin. Moving far beyond typical beauty chatter, Dr. Mimi shares her unique philosophy of Skin Science 3.0, a paradigm that treats the skin not as a simple surface to be treated, but as a dynamic, living system. Drawing on her extensive background in immunology and oncology, as well as profound personal experiences, Dr. Mimi V explains why the standard, symptom-focused approach to skincare is often working against us. She guides listeners through the intricate world of the skin's ecosystem, detailing the critical interplay between the skin barrier and its microbiome. Listeners will learn the vital difference between simply treating a breakout and truly supporting the skin's function to build lasting resilience. Dr. Mimi V offers a masterclass in listening to what our skin is telling us, emphasizing that a "squeaky clean" feeling is often a sign of distress. This episode is a powerful invitation to shift from a mindset of correction to one of genuine support, empowering women to trust their skin's innate intelligence. You can check out her specially formulated products to provide that support at her website: https://vgambiome.ca/   Thank you to our sponsors for this episode: Leela Quantum Tech

Episode 1. 00:00 - Intro. 04:05 - Elizabeth Lane's statement on Erika Kirk and thoughts. 15:07 - Wrinkles in upbringing. 31:48 - Wrinkles in family history. 49:46 - The Wrinkle in Time School. 57:36 - Comments. PreBorn!​ To donate, dial #250 and say they keyword “BABY" or by visiting https://preborn.com/candace Kikoff​ ​ Build credit fast and get your first month for just a dollar at https://getkikoff.com/candace today. Thanks to Kikoff for sponsoring us! Must sign up via getkikoff.com/candace to activate offer. Offer applies to new Kikoff customers' first month only. Subject to approval. Offer subject to change. Average first-year credit score impact of +84 points (VantageScore 3.0) between Jan-2023 & Jan-2024 for Kikoff Credit Account users who started with a score below 600; who paid on-time; and who had no delinquencies or collections added to their credit profile during the period. Late payments may negatively impact your credit score. Individual results may vary. PDS Debt​ Don't wait another month; take back control in 30 seconds. Get your free, personalized assessment and the best option for you http://pdsdebt.com/candace Nimi Skincare​ ​ Save 10% on your order with promo code CANDACE10 at http://www.NimiSkincare.com PureTalk​ Make the switch today and save an additional 50% off your first month at http://www.PureTalk.com/Owens ​ Home Title Lock​ Go to https://hometitlelock.com/candace and use promo code CANDACE to get a FREE title history report and a FREE TRIAL of their Triple Lock Protection! For details visit https://hometitlelock.com/warranty American Financing​ NMLS 182334, http://www.nmlsconsumeraccess.org. APR for rates in the 5s start at 6.196% for well qualified borrowers. Call 800-795-1210 for details about credit costs and terms. Visit http://www.AmericanFinancing.net/Owens. ​ Tax Network USA​ Do not wait for another IRS letter or a frozen bank account. Call 866-686-1651. or visit http://tnusa.com/candace Candace Official Website: https://candaceowens.com Candace Merch: https://shop.candaceowens.com Candace on Apple Podcasts: https://t.co/Pp5VZiLXbq Candace on Spotify: https://t.co/16pMuADXuT Candace on Rumble: https://rumble.com/c/RealCandaceO Candace en Español: https://www.youtube.com/@CandaceOwensEnEspanol Candace Owens em Português: https://www.youtube.com/@CandaceOwensemPortugues Candace Owens en Français: https://www.youtube.com/@CandaceOwensEnFrançais Learn more about your ad choices. Visit megaphone.fm/adchoices

Sports Wrinkles bonus 745 Wed, 25 Feb 2026 13:12:18 +0000 rnEfhNY1wIdwZ6ga6zobVMtS1UQjWQTh sports Sports Daily sports Sports Wrinkles Wichita's popular morning local sports talk radio show is Sports Daily with Jacob Albracht and Tommy Castor. Listen live M-F 7a-11a on KFH! 2024 © 2021 Audacy, Inc. Sports False https://player.amperwavepodcasting.com?feed-link=https%3A%2F%2Frss.amperwave.

Wrinkles aren't just skin deep…

There is far more communication happening between us than words alone. In this deeply reflective livestream, I explore how we communicate subconsciously and soul to soul through our eyes, facial features, body language, and energetic presence. We already understand body language on a psychological level, but what if communication runs much deeper than that? I share powerful personal stories from my early spiritual journey, including experiences within spiritual communities that revealed profound truths through eye contact alone. I also discuss how subtle signals in the body, iris, face, and even wrinkles may reflect both physical health and soul-level imprinting. We explore: • Subconscious communication beyond words • Soul radiance through the eyes • Hypnosis and hidden perception • The visible light spectrum and consciousness • Iridology, reflexology, and face reading • Traditional Chinese medicine and energetic mapping • The spiritual meaning of wrinkles • Botox, aging, and authenticity • Reclaiming natural beauty as sacred expression In a world where cosmetic alteration is increasingly normalized, I gently invite you to consider what we may be silencing when we erase the natural signals of the body. What if your lines tell a sacred story? What if your eyes reveal more truth than your words ever could? You are a soul in a body. Your face, your eyes, your presence are not flaws to be corrected. They are communication. They are sacred. If this resonates, please like, comment, and share. Engagement truly helps this channel reach more people as spiritually empowering content is increasingly difficult to find. Explore my book Your Authentic Awakening and all my offerings at karagoodwin.com Thank you for embodying your fullness  

Can what you eat really change your skin?   Dr. Jessica Krant, board-certified dermatologist and lifestyle medicine physician in New York City, joins Chuck Carroll at the International Conference on Nutrition and Medicine to explain the powerful connection between diet, inflammation, and skin health.   From acne and rosacea to wrinkles and premature aging, Dr. Krant breaks down how dairy, sugar, ultra-processed foods, and stress impact the skin — and how whole plant foods can help reverse damage and support collagen naturally.   You'll learn about the gut-brain-skin axis, advanced glycation end products (AGEs), collagen supplements, beauty sleep, and why stress might be triggering your breakouts.   Learn more about Dr. Krant and schedule an appointment at her practice at: https://artofdermatology.com.  

Send us a textIs your inbox is bursting with slop from bots and scammers? In this "Ask Beth & Lisa" episode, we tackle the explosion of predatory emails—from fake "Silent Book Clubs" to fraudulent Amazon publishing offers—aimed at unsuspecting writers. We discuss why these emails are a weird sign of visibility, how we use the "48-hour rule" to vet opportunities, and why staying connected to the writing community is your best defense. We also go behind the scenes of our high-octane Threads Kidlit Chat and share a sneak peek into why secondary characters often steal the spotlight from your protagonist.[00:09:12] Welcome to Season 5: We introduce today's "Ask Beth & Lisa" session and dive straight into why we're currently losing our faith in humanity.[00:10:45] The Threads "Stock Exchange": We recap the chaotic, high-energy success of our first monthly Threads Kidlit Chat and why it felt like being on a trading floor.[00:14:48] Secondary Character Magic: We preview our next big craft topic—developing secondary characters that have their own "secret goals" and distinct voices.[00:19:20] Spotting the Scams: We break down the specific red flags of current publishing scams and why we view getting these emails as a "badge of honor."[00:26:30] The 48-Hour Rule: Our practical advice for authors on how to pause, research, and avoid the high-pressure sales tactics of predatory services.[00:30:05] The Writers with Wrinkles Awards: We announce our upcoming year-end awards and how you can get involved.[00:33:38] Reflecting on Advice: We look back at our interview with agent Alia Hanna Habib and the importance of a professional author-agent partnership.Beth McMullen and Lisa Schmid are authors and co-hosts of the Writers with Wrinkles podcast. With years of experience in the kidlit world and the broader publishing industry, they created this show to pull back the curtain on the writing life—wrinkles and all. When they aren't recording, you can find them hosting live community chats on Threads or mentoring writers in their private Facebook group.Resources Mentioned in this EpisodeWriter Beware: The industry watchdog we recommend for checking any suspicious "offers."Facebook Group: The Waiting Room (Our private community for writer support).Threads Kidlit Chat: Join us the first Wednesday of every month at 6:00 PM PST.Website: Writers with Wrinkles Official Site Support the show Visit the WebsiteWriters with Wrinkles Link Tree for socials and more!

In this episode, Cheryl McColgan shares actionable insights on establishing sustainable habits, building strong foundational practices for health and wellness, and overcoming common challenges like overwhelm and inconsistency. Whether you’re starting out or looking to refine your routine, this conversation offers clear steps backed by research and personal experience. Takeaways The importance of small, consistent habits over quick resolutions How to implement a 30-day healthy habits challenge Transitioning from habit trials to long-term integration (90-day focus) Introducing the Foundation Series: organizing habits into manageable categories The role of protein, balanced nutrition, and strength training in health Simplified strength training: two full-body workouts per week Overcoming gym intimidation and creating an accessible strength routine The value of coaching for accountability and skill-building Moving toward mastery and self-sufficiency in health management Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow. And today I wanted to chat with you about a new program that I just started. And it’s actually a whole little system called the Foundations series. So a lot of this came about because over the years, as you know, if you’ve watched some of my content before, I’m very focused on habits. My background is in psychology and I’ve been basically interested in health and wellness my entire adult life and have had many different kind of jobs and coaching in this kind of area. And so it’s something that I’ve worked on for myself for a long time. It’s something I’ve worked with other people on for a long time. And it is the content that you see every day on Heal Nourish Grow all has something to do with these sorts of things. So when I thought about it more like how can I put this all these learnings and all the information that I have learned for myself over the last years and practice for so long, how can I put it into a foundational system that will actually help other people without being overwhelming, being organized and get you to a place where you actually do these things. Cause I feel like a lot of people will say to me sometimes, well, I know what to do. I just don’t actually do it. And so part of that, I think is the overwhelm of it. Part of it’s just that life is so busy, you know, so many factors, but this really breaks it down into little buckets that you can focus on for a small period of time. And just again, As I always talk about with habits, just starting really slow and building on them. And so that’s why I called it the foundation series, because it literally is the whole foundation, find foundational practices, foundational ideas that will really help you just build your life to meet your goals from there. So these very small things that you start with and creating this very strong foundation will really allow you then to create whatever it is that you want for your life, for your health, all of that. So I feel like most people, again, they just don’t fail because they’re not trying or they don’t want to. It’s just they’re not really clear yet about their own priorities. Like they think that they know what’s important, but you know, quite often the choices that we make every day don’t match what we think are our priorities. So really identifying them and making them clear in your mind is a really big part of that. So the first thing I started with, with the health of the situation because once you get your health in order, once you are able to sleep well, eat well, feel good in your body every single day, that also just helps everything with your mental health as well. focusing on these foundational principles that relate to your health that are small things you can do every day, I think really make it a lot less overwhelming than it might be otherwise. And so these are all just daily consistency. low friction routines, creating things that are easy to repeat every single day. Cheryl McColgan (02:45)The very first part of the program is something that’s really in alignment with this time of year, which it happens to be January, 2026 when I’m recording this. And that is working on healthy habits as kind of a challenge for the new year, because people often make New Year’s resolutions. And usually by about this time, by about the end of January, a lot of those have already gone by the wayside, because quite often people just take on too much at once, rather than doing small things over time and consistently building. really think that’s a much more sustainable way to approach habit change and to incorporating new healthy habits into your life. So the first thing is the free healthy habits challenge. It doesn’t have to be the beginning of the new year. Whenever you find this video, you can always start the healthy habits challenge. You just put in your email and then it’ll start a series of things that you do every single day. It will send you some worksheets. There are links to research that backs up these small practices like why they’re good for you and what kinds of things it helps. And so you just try a new simple habit every day for 30 days. None of them take any more than 15 minutes. And you can always dive deeper into any of the subjects if you want. Like I said, there’s research links you can read, there’s journal prompts, but the minimum is just doing the habit that day, trying it out and then noticing if that’s something that you think would work well for you in your life that could really help you feel better, look better, perform better, all of those things. And then ideally after the 30 days is finished, you identify some of those things that you tried that you really want to incorporate going forward for the next 90 days. And so that’s when I decided that I would actually create this whole other series of programs after the free healthy habits, because a lot of times it’s like, well, what’s next after you do that, you kind of, you know, it was great to try all that. And I do give direction in the healthy habits challenge. You’re identifying three to carry forward over 90 days. And you just really try to create that consistency. But what if you wanted something that’s a little bit more structured and gives you more ideas about how to perform the habits that you’ve chosen, work towards your goals, all that. So that’s where the foundation series comes in. Cheryl McColgan (04:46)And so the first one that I decided to focus on, and again, if you’ve already are familiar with my content, this will not be a surprise. And that is protein, because once you get the protein foundation in place, identifying what’s optimal for your body and optimal for your goals, and then actually integrating that and hitting it every single day, that becomes the basis then for your whole nutrition plan. So this first part, just focusing on protein is because it’s such an important building block in your body, it’s not the protein itself that we need. It is the amino acids that our body breaks down that we need for muscle, for metabolism. It creates more satiety makes it easier for you to feel full longer. And it is big in repair and recovery in your body. So having that proper amount. on a consistent basis every day really just lays the foundation then for you to build your whole nutrition program. And that is the second foundation is nutrition. So that may sound, you we talked about proteins, obviously one of the major macro nutrients alongside carbohydrates and fat, but that whole thing is what really creates all of your nutrition. Like you can’t live on just protein. mean, you actually can. A lot of people do the carnivore diet these days, but for most people, that’s not a choice. that they’re making, they want to create something that’s more balanced, that’s more sustainable, that’s easy to still be able to eat out, that’s still easy to go to events and not feel overwhelmed. And so the second foundation, once you have your protein amount in place that you’re going to create on that consistent basis, then you can start to focus on your overall diet. And so the nutrition thing really works with, it doesn’t matter what style of eating that you choose, it’s going to create something that’s balanced and that it’s in alignment with your goals. And so that’s something that you’ll work on through the program is figuring out is your goal muscle gaining muscle. Is it losing fat? Is it just maintaining your current body weight? Is it maybe reducing inflammation in your body? So any one of those goals that you have will fit into this nutrition framework. So you’ll select those goals. You’re going to figure out your, macronutrients that work best for you. The protein part is always non-negotiable. That number really never changes that much on a daily basis unless you have like a super hard workout or something that maybe you might go do a little extra for recovery purposes. But for the most part, that number will never change. And so then it becomes figuring out how to balance that and the carbohydrates in a way that make you feel good, that digest well, and that work with your goals. So that gives you a lot of flexibility. It really creates a way to think about things so that when you’re in an unfamiliar situation, you’re not for yourself, you can still make really good choices and make things work for you. And again, a lot of this is things that people think that they know how to do or that they should do that kind of thing, but they don’t actually execute on a daily basis. And so that’s what the foundation system really helps with is creating that consistency. Again, it’s these small habits over time that build to help you get to your overall longer term goals. But you’ve got to get to those longer term goals. You have to work on those little parts of it every single day. And so that’s really what this part of it is about. And then the last foundation is the strength foundation. And again, it’s something that you’ve heard me say before, and it’s something that I’ve come to appreciate a lot more now that I’m over 50. And that is that we really need to have some strength training in our life. And I know it’s a challenge for a lot of people, especially a lot of people in my age group, if you happen to be a woman. ⁓ There really wasn’t as much focus on strength training when I was younger I mean I got kind of lucky because I was exposed to it at young age through my dad and Then I did play sports in high school and college So I was in the weight room and I have probably more familiarity with it than a lot of women my age But I was in that same trap growing up in the 90s where it was all about, you know Being skinny was the thing and so I never really had a focus on muscle is more just about, you know, maintaining my body weight. And I did that through running for 17 years, I kind of did almost the exact opposite of what is really good for your long term health as far as muscle mass anyway, I mean, ⁓ running and walking have a lot of great awesome heart and cardiovascular benefits, but it’s not so great in terms of building muscle. In fact, it often creates a body type where you don’t have nearly as much muscle. So now that I am more educated and you know, you learn things over time and once you learn things, it’s hard to unsee the importance of it. And when you really think about muscle health in terms of your metabolism and in terms of just living well as you get older, you know, it’s a slow thing, right? That happens over years that you kind of have to just fight all the time and you don’t want to get to be know, 70 years old and be so frail that you have a hard time getting out of the chair that you can’t do simple things like carry your own groceries in or shovel your driveway when you need to. had a lot of that here in the Midwest just recently in January 2026. So all that is to say that I think what creates maybe a little bit of fear or something in your mind about not wanting to do it as much is because we kind of envision this thing that we have to be in the gym. five or six days a week, something like that to make it work. And you have to do a whole lot of strength training to make it work worthwhile. But after I’ve really taken a deep dive into this and done more studying and more learning, especially over the last three years focused on strength training is really that there is a minimum effective dose of strength training. And surprisingly, you can get most of the benefits that you can get out of training on a regular basis and just doing two full body work workouts per week. I think twice per week is way, way less intimidating than the multiple times a week that many of us think of when we think about strength training. And it also then affords you to do many other kinds of physical activities that you might, that are more enjoyable, let’s say. So if it’s walking, hiking, biking, snowboarding, whatever it is for you, if you know that you only have to be strength training in the gym two days a week, I just feel like that mentally takes a lot of the stress off and it makes it seem more doable. And again, it’s about creating these small habits. once you get into it, obviously, if you want to do more, there’s a little incremental benefit of that over two days a week. And there’s also, if you have very specific goals in relation to body composition or, you know, doing any kind of competitions or anything like that, then that program looks a little different. But all we’re talking about is what is the minimum effective dose for staying healthy and vibrant and strong into old age and just being able to take care of yourself. And that is really a strength training program that is two days a week. So what I’ve done is I’m actually studying for my personal trainer certification right now. I haven’t taken the test yet. But the two days a week foundation, it’s really about like not creating this intimidation around the gym. Because I mentioned like for a lot of us women, especially in this particular age group, a gym can be very intimidating or just knowing how to use the machines or knowing what to do in the gym or going into the gym, seeing so many machines and this feeling overwhelmed because you’re not sure what to do. That’s what this program is designed to counteract. If you’re more experienced, this definitely might be a little too basic for you, but this is really meant to take the person who has not been in the gym for a couple years, let’s say, or even if it’s been a year since you’ve been out of the gym, this might be totally appropriate because it’s just going to be a program like I said, is two days a week and it’s going to be simple and it’s going to have some videos to show you some things to do. It works if you’re working out from home with just a few simple tools. So that’s what this part is. It’s designed to not create overwhelm and to just get you into the gym, get you into strength training and hopefully get you to realize the benefit of it. And then from there, obviously there’s so many more, more complex and more ⁓ extensive programs out there, but this is really just meant for if you’re just getting started again, or if you’ve never been in the gym before and to create this sense of kind of knowing what you’re getting into, knowing what you do in the gym. and knowing where to go and just not having it be too many things at once hitting you, making it very simple, having a plan, having it written out. So that way, even if you go into big gym has a lot of machines or something, you’re going to feel like you know what to do. You know where to go, you know where to find what you need, and then you can get your workout done. So that is the most of the foundations program. And then at the very end, I have lifestyle foundations and that is a one-on-one coaching program. And I haven’t taken on any new coaching. people for quite a while, but I decided to open that up again. So really what that is, it’s if you feel like you need more support, you need more accountability, you enjoy having a coach, which I have to admit when I was doing my competitions, this past year was the first time I had had a coach in that capacity for like a, it wasn’t so much health and wellness focused as it was training and competition focused, but having someone else being able to give that over for a little bit to a process that was really new for me. was just so very helpful in reducing decision fatigue and really like making it easy for me to learn how to do these things that for me were very new at the time doing I’d never done a competition before. So of course I know I do it to expect and that was really nice and useful to have a coach to be able to hand that off to and not have to think about it. So but this kind of coaching is more around. Yes, we’re going to talk together about making your goals fit your lifestyle that you have now and finding time to do the things. I know that’s always a big challenge for everyone, right? And then mapping it out in such a way so you have accountability, you know what the plan is, and then starting to really integrate these habits over time so that you learn a system that works for you long-term. And then at some point, wish, the hope, the dream is that you don’t need a coach anymore, that you just feel really accountable to yourself. and that you’re able to evaluate goals and think of things in a way like once you learn the system, if you’re thinking of it in a way that, you know, just requires a little planning, then you don’t always necessarily need somebody kind of taking you to the next step each time or being accountable. You can just be accountable to yourself. So I do think that coaching is really useful in so many situations and for short periods of time. But I personally just don’t know if it’s that great for people to have. a coach for years and years and years in relation to health and wellness anyway. Like I said, for other things like if you’re in the Olympics or you’re on a team or you’re playing sports, obviously coaches are amazing in that capacity and you kind of need them year after year. But I think when you’re working on your health and wellness, I think that the goal should be autonomy at some point and you’ve learned the tools that you need to just go on and live your life well and not have to. somebody to do all those kinds of things for you or to talk that out with. So hopefully that’s making sense. Again, my background is in psychology and I was into clinical psychology. So obviously, I hugely see the value in all those kinds of relationships. It’s just that I feel like you should learn to fish, right? Instead of just being given fish all the time. So that old saying, it’s like, hey, if you learn to fish, you’ll never go hungry, right? And so that’s the idea of this program is really just teaching you new skills. new systems, new ways to think about things in relation to your health so that then you can go forward and keep creating that in your own life again and again. So hopefully that was a great explanation of the program. As always, if you have any questions, I’m always available. You can email me. And if you want to go read the foundations page, it kind of shows you a little bit more about what each program is specifically and like exactly what you’ll learn inside of each of them. But always if you have any questions just reach out you can reach me on all the social media heel nourish grow everywhere or you can email me at info at heelnourishgrow.com. So that’s it for again for today and I will see you next time.

In this final session of the 30-day healthy habit challenge, Cheryl McColgan encourages participants to reflect on their journey and choose three habits to continue for the next 90 days. She emphasizes the importance of building consistency through small, manageable changes and aligning these habits with long-term goals. Cheryl also discusses the significance of flexibility in habit formation and encourages participants to map out their habits for greater success. Takeaways Choose three habits to continue for the next 90 days. Set specific, achievable minimums for each habit. Focus on sustainability rather than perfection. Building habits starts with small, consistent actions. Align your habits with your long-term goals. Flexibility is important in maintaining habits. Mapping out habits can enhance success. Reflect on your journey and celebrate wins. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan, founder of FeelNourishGrow and welcome to day 30 of the 30 day healthy habit challenge. You made it to the end and I’m so excited to be here with you for this last day and to hopefully hear all about some of your challenges, some of your wins. I would love it if you would respond to the email after the challenge is finished and just let me know how it went for you. I am always rooting for you. But anyway, for the final day, it’s another kind of reflection thing. but it’s more future focused. I want you to choose three habits to continue for the next 90 days. So if you discovered there was a particular habit during this challenge, you did a lot of the reflection and reset throughout the challenge, and there were probably ones that you noticed that worked really well for you or that you thought, okay, this is a good habit. I can see this really helping me in my everyday life. Go back to those and commit to doing it every day for the next 90 days. So ideally, I’d love for you to keep moving for 10 minutes every single day. Maybe it turns into 15, maybe it turns into 20, maybe it turns into going to the gym. These are the way that habits build. We keep doing these small little wins over time, and that’s how you create really big change. So choose those three habits for the next 90 days and set tiny minimums for each one. So you want it to be really specific with yourself what it is that you’re intending to do for those three habits. So again, if I mentioned movement is the one that you want to continue, you could keep it at 10 minutes. Or you can say for the next 90 days, I’m going to do for the first 30 days, I’m going to do 10 minutes a day. For the second 30 days, I’m going to do 15 minutes a day. And for the third 30 days, I’m going to do 20 minutes a day, whatever it is for you. But making it specific, making it something that you meant to and making it something that’s still relatively small so that you’re going to maintain it. Because at the end of this next 90 days, I want you to set you up for another really big win where you prove to yourself that you can trust yourself. and that you can make changes and you can create new habits that actually stick. So again, create the minimum, but let’s do three. Over the next 30 days, hopefully some of these habits have turned into a lifestyle. The focus involved with doing little challenges like this just builds like confidence in yourself and it beats perfection. We’re not looking, we can’t all be perfect all the time. We’ve got to just go for sustainability. And that is really how I’ve been able to like. create these habits for myself that people always talk about me being so disciplined, that kind of thing. It really all started like this, just small little things. Whenever I get onto a new thing that I want to try, I’ve taught myself that if I go big in the beginning, I might be able to stick with it for a little while, but quite often I crash and burn or I just get burned out on whatever it is. But if I start adding it in a little bit of a time, that really creates more of a habit. A great example of this for me, I’ve had many of exercise things over the years. think I mentioned previously in this challenge, I was a runner for 17 years. Obviously, I just didn’t go out the door one day and run a marathon. It took small changes over time and building consistency. The same thing now where I’ve really been on my streak with strength training is that when I initially started, I told myself, okay, I’m only going to go three days a week, half an hour max. I’m just going to get in the gym, mess around with the machines. That’s going to be a good enough start. Created that consistency mark for myself. and that kept building and building over time to where now it’s almost like I can’t, in a way, don’t, I mean, I know it’s not that I don’t want to, sometimes your body needs a break and I build in rest days and all that, but I actually feel guilty now if I think about one day where I’m not feeling like going to the gym, it’s like, it’s a habit now, I have to do it. That’s basically how it’s turned out. these. Consistency things over time is really where you create this thing where you almost feel like it’s just automatic and it doesn’t feel like you need to back out of it or should back out of it. It just becomes purely a habit. So that’s just one example, but it could also be food or sleep. You know, the same thing when I started keto, I didn’t just one day decide to start eating no carbs. I cut it back over time. I didn’t necessarily go cold turkey. That’s all to say that it all starts with these little things. So pick three things that you feel are really going to feed into your long term goals. And if you haven’t done it yet, this might be a really good time to do that core values and goals worksheet. If this speaks to you, it’s if you go to the website and search ultimate wellness, what is ultimate wellness? The sheet, the link for the sheet is in there and I’ll just walk you through some cues and some questions. to learn more about what is it they’re all about? What are your core values? And that’s how you create these longer term goals. And then you set these little habits in line to eventually reach those. So if you’re going to do something anyway for the next 90 days, that’s also a great time to do that exercise so that you can start to create these habits that are gonna get you to your five year goal, your 10 year goal, stuff like that. So if you’re wondering to like where to start with picking three, how do you narrow it down? consider this, this is one option for you. Pick one that’s a movement habit, pick one that’s a mindset habit, and pick one that’s a food or sleep habit, and start with that. Write down the minimum for each of those, and then that’s your thing for the 90 days. Develop some cues around this. So when and where each habit is going to happen. And of course, you can be flexible. There might be days where if you say, okay, I like working out in the morning, I’m work out, I’m gonna do my 10 minutes of movement, first thing when I wake up. Well, maybe one day for whatever reason that can’t happen. We can be flexible, of course. But mapping it out, putting it your calendar or having the intention to do it at a specific time every day or stacked with another habit that makes sense, that’ll just set you up for even more success. So again, it’s not that we’re not being flexible, but really giving yourself those cues about when and where this is supposed to happen. That way when you see the cue or go to the spot where it’s supposed to happen, will remind you. that strengthen that habit over time, that that’s where it’s supposed to be. I think that is finally about it for us for this habit challenge. I hope that you got something out of it. I’d love to hear what you learned. I’d love to hear what worked for you, what didn’t work for you, what were your challenges, what were your big wins. As always, if you’re finding this later and you’re like, my God, the challenge is over. It’s not, you can start it at any time. I’ve designed this so that you sign up for the email. and it’ll send you the series day by day whenever you get started. So whenever you find this, it’s available to you. It’s healnourishgrow.com slash habits. So I’ve said every day, I’ll see you tomorrow, but this time I won’t. I’m still be around on all my channels, all my socials on YouTube, but I’m not gonna have an everyday message to you for a little bit, hoping to get the podcast back on regular schedule, once a week releases, interviews with interesting people in the health and wellness space. and me talking about whatever random topic of the day that I’ve turned into a research project for myself basically. But yeah, that’s about it. So I will see you somewhere down the road and I hope to hear from you. Take care. Bye bye.

In today's episode, Cheryl guides you through one of the most important parts of building lasting habits: reflection. As the challenge nears the end, this is a chance to look back on the entire experience and notice what actually shifted for you. Cheryl explains how reflection helps reinforce progress, identify what worked, and spot what did not work without judgment. Today's habit is simple and quick, but powerful. You are going to write a few notes about what changed, what you learned, and what you want to carry forward. The goal is not perfection. It is awareness, progress, and building a sustainable approach to healthy habits that fits into real life. Takeaways Reflection reinforces progress and helps you recognize what is working Noticing change helps your brain see the challenge mattered and created results Small changes and small increments are the most sustainable way to build habits Looking back helps you identify which habits you enjoyed and which felt harder The tracker can help you spot patterns in consistency without judgment Awareness is the first step to improving what comes next Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 29 of the 30 Days of Healthy Habits Challenge. So we’re getting here towards the end and it is time to reflect again. So this will be similar to some of the reflect and resets that we did throughout the challenge on each seventh day. But today we want to reflect on what has changed this whole. So what is it that you’ve learned from this challenge? What things changed for you? Did you enjoy moving every day? Did you discover a form of movement that brings you some joy while you’re doing it? I want you to write three quick notes about what changed today. So just the minimum, two or three things. Reflection helps you reinforce the progress that you’ve made and helps you notice what is actually working and also maybe what is not working. So as you’re reflecting, can write down really any thoughts that you have around this, but at least three bullet points is what I’d like for you to come up with that changed. And we also see that there’s some evidence that your brain can see there was a change, that this wasn’t all for nothing, that it wasn’t just another exercise in futility, but things actually did change or shift. And so even if you weren’t perfect every single day, even if you missed some of the days, this was never meant to be about. Perfect, right? Like when I said from the outset, I don’t want this to be something like a challenge that’s like 75 hardware, you miss something, you have to start all over, it’s really punitive. And I think there are obviously some advantages to those kinds of challenges as well, but this is just something to ease you in to making changes and to learn how the best way to make sustainable habits is to make small changes, small increments. note your progress, really create it in a way that works, that can fit into a busy schedule, but that you’re still actually making changes and making progress along the way. Notice, maybe look at your tracker, if you need help thinking about things that worked or didn’t work, notice how consistent you were or lack of consistency if that’s the case. Again, we’re not judging here, we’re just noticing and hopefully thinking about some things that would carry well into your future. As always, the links for the research are in your tracker and in today’s email. And if you haven’t signed up, if you’re just finding this and you’re like, what is this whole challenge all about? Just go to heelnourishgrow.com slash habits, and you can join anytime. So that is it for today 29. And I will be back with you one last time tomorrow for the habits and the final day. So get ready.

In today's episode, Cheryl returns to one of the most impactful habits for long-term wellbeing: connection. In a world where so much communication happens through texts and social media, it is easy to feel socially connected without actually getting the benefits of real support and real interaction. Cheryl explains why true connection is closely tied to both mental and physical health, and why it is worth repeating this habit later in the challenge. Today's focus is about moving beyond good intentions and turning connection into an actual plan by putting something social or supportive on the calendar. Takeaways Real connection supports mental health, physical health, and overall wellbeing Texting and social media can make you feel connected without providing real support Scheduling time with people turns a good intention into a real plan Community and support groups can be just as valuable as time with close friends Making a specific time and date matters more than saying “sometime” Social plans can be simple and still create meaningful connection The sooner you schedule it, the more likely it is to actually happen https://www.youtube.com/watch?v=1BnlCHBdhGc[k/embedyt] Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey, everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 28 of the 30 Days Healthy Habits Challenge. Today, we’re going back to connection. We did this earlier in the challenge, but I think it’s important to hit on it again because in this day and age where everything has become text and social media and learning things about your friends and people in that way sometimes, reaching out and making true connections is becoming more more valuable. And it is so related to good health, good mental health, good physical health. Thank you. Bro. community a strong support group. people finding new people to connect with. And so today’s habit is make it happen. So it’s going to be a social or supportive thing on the calendar. I would say that this could be, you know, an event, a social meeting with a person that you already know, or if we’re calling it a supportive thing, it could be more like seeking out a book club or a support group or a way to meet new people. So either one that you choose and one may be easier the other depending on if you’re introverted or extroverted, but you’re going to do one thing. like that. So it’ll be to schedule this social time, you’re gonna get real support in real time, hopefully boost some happiness, get a few laughs. And putting it on the calendar turns this intention into an actual plan. The planning part is key because we all have intentions, right? How many times does somebody say to you, we should get together, but they don’t actually make a date or make a plan for doing to you. and mental health and physical health. So one of the things that you can choose to do if you want to be mental health and physical health is to do something like make a walking date. Just take a walk with a friend, go for a walk in nature, go for a walk on the treadmill next to each other, but somewhere that you can talk and interact and actually have real connection. You can go for a coffee. It could even be a phone call if you can’t get together in person, but set aside time that you’re actually going to do it. And both people have availability. Yeah. So time and date. leave it as, some time is not okay. It’s gotta be a plan, it’s gotta be on the calendar, it’s gotta be like, map. If it’s something that you can’t accomplish this week, I just want you to get on the calendar. It can be something in the future, but I really want you to intend to treat it as part of the calendar, actually do it. But if you can’t, this first day or tomorrow, actually have that interaction, have that schedule time with somebody, the sooner the better. There’s no time like the present, right? As always, the reason links will be in your tracker and in today’s email. And if you’re finding this in the future on YouTube or on the podcast, you can sign up at any time. doesn’t matter when you find this. It’s heelnourishgrow.com slash habits. And that is it for today. As always, I will see you again tomorrow. We’re getting closer towards the end.

In today's episode, Cheryl shares a simple but powerful habit that can completely change how you handle stress, conflict, and emotional triggers. The focus is on building a short pause between what happens and how you respond, even if it is something small like a frustrating comment, an anxiety spike, or an email that instantly sets you off. Cheryl explains how taking just 10 seconds can reduce rumination, support more consistent decision-making, and help you respond in a way that aligns with the person you want to be, not just your first impulse. She also offers an easy cue phrase you can use in the moment, plus a beginner-friendly option if 10 seconds feels too hard. Takeaways A short pause helps create space between the stimulus and your response Reacting immediately often leads to choices you would not make once you calm down This practice can reduce rumination, meaning you replay the moment over and over later Pausing works in social situations and in private moments when you feel triggered internally Deep breathing during the pause helps settle your body before you respond If 10 seconds feels too long, start with 5 seconds and build from there Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan, founder of Heal Nurse Grow and welcome to day 20. I call it a practice because this one is tough sometimes. It’s something that I have been practicing for a long time in my own life. And that is to today, your habit is to pause before reacting for 10 seconds. So a great example of this is usually better word triggers you or makes you anxious or makes you frustrated. And you may want to just react in that moment. And quite often what you’ll find is if you just take a pause, a couple deep breaths are useful here as well, but take a pause, give yourself a moment to think, give yourself a moment to feel where that comment or conflict or whatever it was, where it landed in your body, where you’re feeling it and just take a deep breath and then respond. And so why this is good. And it’s going to reduce rumination, which is that idea that you just keep playing something over and over in your head. All of this is going to support consistency and create a space between the stimulus and the response. And this usually leads to better choices or better interactions. Another thing, you know, I’m talking about reacting with someone else, but it could also be that you’re alone. It’s a personal thing that you’re just reacting to in the moment. So that’s a time to again, take some time, take a deep breath and just let it settle and figure out what you’re really thinking about it rather than just your initial knee jerk response. Because it could come in the form of an email or something that just happens to you and you’re just anxious and caught up in the moment. Just give yourself a beat. Pause, breathe, and then choose. That’s like a cue phrase. So along with this habit today to take that pause, think of pause, breathe, and choose. what I like to do with a pause. And it’s funny that my my ex actually noticed this about me which I thought was pretty perceptive because if you would say something that was A heavy sigh like. and then just breathe a couple times and then I would respond. So maybe you don’t want to make it so audible or so obvious because this person in my life did notice this, but you could even say, you know, your thing about pause, breathe, then choose. It could be even a choice to say, I need a moment to think this over. I may need a moment to process this. Something like that that gives you just the time. to go ahead and take that deep breath and to give it some reflection before responding. So if 10 seconds seems too long to you, let’s start with five, as this challenge has gone the whole way. make yourself work towards up towards bigger habits, bigger goals, you know, everything like that. The small things will just make it seem more simple and less stressful on you. So if 10 seconds is too long, go for five. As always, the research will be in the email and in the tracker and you can join at any time by going to healnursegro.com. So if you find whatever you find it in the future, please join and you’ll get to take advantage of learning all these fun new things that can help you get to your goals. So I will see you again tomorrow.

In today's episode, Cheryl revisits one of the most important stress-related topics in the challenge: money. Since financial strain is a major source of anxiety for many people, today's habit focuses on taking one small action that supports your future financial wellbeing. Cheryl explains why progress on financial goals is linked to better overall health and stability, and she shares simple, realistic examples you can complete in 10 minutes or less. The goal is not to build a full budget or overhaul your finances. It is to make a quick “future you” move that reduces stress, creates more control, and supports your ability to stay consistent with other healthy habits. Takeaways Money is a common source of stress, and reducing financial strain can improve overall wellbeing Small progress toward financial goals can help you feel calmer, more stable, and more in control The habit is about long-term support, not daily spending perfection Financial stability can make other healthy habits easier to maintain because stress is lower Automation is one of the easiest ways to reduce mental load and improve consistency Even small savings can matter, especially over time with compounding interest If money habits feel overwhelming, the best approach is a tiny step and then pause Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00)Hey everyone, I’m Cheryl McColgan founder of Heal Nourish Grow, and welcome to day 26 of the 30 Days Healthy Habits Challenge. Today we’re back to money. We did this one habit earlier in the challenge and we’re coming back to it again because as we learned from the previous one, if you read any of the research or just listened to the podcast from before, that money is ⁓ quite a source of stress for a lot of people and this is no surprise, right? But it does show in the literature that making progress, making financial goals and taking some of your financial stress away actually creates greater wellbeing. It just helps you feel more settled, less anxious, less stressed. So addressing money things now and again is a good idea. Cheryl McColgan (00:45)obviously I think we should be considering what we’re consuming, what we’re spending money on, that sort of thing every single day. But when you’re doing these future plans or kind of more extended timeframe things for savings, that’s maybe not something that you’re thinking every single day. So I didn’t mean to say that, obviously you shouldn’t be focusing on spending on a daily basis, but these kind of larger goals might be something that’s more a once a week, once a month sort of thing. So back to today’s habit is to make one future you money move today. And so this is going to be something that lowers financial strain and just gives you stronger financial capability in the future. And that’s all associated with better health and wellbeing. It reduces stress, as I said before, creates stability and having stability and having control of your finances supports other healthy habits as well. It gives you the finances and the ability to invest. in other areas of your health if you need to. And it also having less stress in your life makes all the behaviors easier to repeat when you don’t have stress cropping up. So to give you some examples to make this easier, do something like set up an auto-save program at your bank or on an app. So taking $10, $20, $1,000, whatever works in your particular financial situation to automatically save each month. Automated bill. have a bill or two or all of them that are scheduled to pay every single month so that it takes the stress off of you remembering to send a check or to submit your payment online. Maybe increase your retirement contribution by 1%. This is an area that I’m really interested in because I have always been involved in some degree and both my partners have been in finance and I actually ended up doing a speech about it in college. But the compounding Interest is such a huge thing the earlier you start saving even if it’s a small amount and then I say earlier I’m like the younger that you start saying your that money just has more time to double and double and double again over time With the you know compounding interest and if you start saving much later in life It doesn’t have as much time to grow now That’s not to say you still can’t start because like every all of this you can start any time But the younger that you start saving the better it’ll just set you up much more in the future for having some again, gains without having to do anything else. The once in the money is in there and it’s growing with interest, it just keeps building on itself. If the automation seems too much, maybe it’s something like setting yourself a calendar reminder or writing a small financial plan, maybe for the next week or the next month. So we’re doing it in 10 minutes or less. We’re not making a spreadsheet here or creating an empire of things. Of course, if you want to do that at some point, I think that’s awesome. But this is just meant to be, again, a small, doable habit that doesn’t turn you off from it. So setting up an automation, something quick like that, or setting aside more money to save is a good choice here. So if it’s triggering too much stress, just do a small step, something in relation to it, and then stop. And you can always come back to this at a later date or give it some further thought when it comes for the weekly reset and reflect. As always, the studies are linked. in the email that you received and in your tracker. And if you haven’t joined yet, that link to join is heelnourishgrow.com slash habits, you can join anytime. It’s never too late. That’s probably the theme of this series so far. But hope you enjoyed this and I will see you again tomorrow.

In this conversation, Cheryl McColgan emphasizes the importance of strength training for overall health, particularly as we age. She discusses how even short sessions can be effective and encourages listeners to incorporate strength and stability exercises into their routines. Cheryl highlights the benefits of consistency and the need to challenge oneself with appropriate weights to stimulate muscle growth. She also addresses common misconceptions about strength training and reassures listeners that it’s never too late to start. Takeaways Strength training is crucial for functional health and aging. Short sessions of strength training can be effective. Two days a week of strength training can yield significant results. Lifting heavy means finding the right weight for you. Body weight exercises can be a great starting point for beginners. Balance and stability exercises are important for overall fitness. Osteoporosis and muscle loss can be reversed with strength training. It’s never too late to start strength training, regardless of age. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:01.902)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to a day 25 of your 30 day healthy habits challenge. This is one I’ve been waiting for to send to the very end here the last few days and that is to challenge you to do a short strength or stability session. So this is not going to require any equipment. It’s not going to require going to the gym or anything like that. But I just want you to try it if this is something that you don’t do on a regular basis. because strength training has just so related to so many aspects of health. There’s more and more stuff coming about all the time. It is maybe more important than strict cardio for a lot of reasons, but it supports again, functional health, just moving around on a day-to-day basis. And it’s a lot of longer term, less health risks when you strength train. So strength and stability, it all supports healthy aging, it supports confidence and just again, your function in daily life. I always say, you I’m training to be able to get off the toilet by myself when I get older because these are the kind of things that people lose the ability to do because they lose the strength in their legs. And that is just crazy scary. Also short short sessions are easier to maintain and it builds this consistency, which is an awesome thing for habit building. I’ve actually been following along with this other podcast recently called mind pump. I’m pretty sure that’s right. Like 99.9 % sure. But anyway, these guys have been training people for years and years and years and just a great collective wealth of knowledge. And they have programs that are just 15 minutes a day. Now people do them six days a week for strength training, but that 15 minutes a day, it supports the habit, keeps the habit going. And it’s enough time if you do for 15 minutes, you probably do two to three sets of some strength training exercise, kind of a full body. idea and they’re doing all the big lifts like deadlifts, squats, lunges, that sorts of thing. I don’t have their program unfortunately, but that’s the idea behind it is supporting this daily habit, doing it an amount of time that doesn’t scare people off and that people can fit into their schedule. And that’s all it takes to build strength. You can build strength with that little of strength training a day. And actually if you didn’t want to do it 15 minutes a day, like if you would have to go to a gym to do this and that seems like, oh, that’s a lot of Cheryl McColgan (02:26.766)driving time to go to the gym for just 15 minutes of work, even just two days a week of a longer strength training session that hits all parts of your body is enough to get 80 % of the 80 to 90 % of the strength that you’re going to get anyway. It comes from just two days a week. You’re hitting your muscles two days a week. You’re waking up the muscles two days a week. You’re stimulating the muscles to grow by lifting heavy enough that it puts a signal in your body to grow. If you’re just doing something little and repetitive, that’s not a signal for the body to grow. That’s why you got to lift heavy for you. People get scared when they hear lift heavy because they think it means, you know, for example, that I would go pick up a 200 pound, you know, barbell off the floor. No, that is not. That’s too heavy for me. Right. I’ve got to do what’s heavy for me. And that means something that I can pick up and do maybe six, eight, 10, 12 reps. That’s the kind of range that’s really good for strength building and growing muscle. And so you want to just do something that’s heavy enough for you doing these little two pound weights. If you’re, you know, even the average woman that might that even if it’s heavy for her, like for a week or two, that’s very quickly going to be too little of weight to cause any real change. So sorry for the little that was a bit tangential, but I just to get the idea of you definitely want to do it. If you’re going to go ahead and do it, like at least give yourself enough. of a challenge that it makes some difference. Now, all that being said, I said you don’t need any equipment for this one and you don’t because especially if this is completely new to you doing body weight exercises and things at home are going to be plenty of new stimulus for you to try. If you already lift, you already have access to a gym, then I would just maybe challenge you to try a couple of exercises that you haven’t, don’t normally do or you don’t normally. or maybe if you already strength train, you don’t have the stability part as much, maybe you’re gonna try some stability work for this part of the challenge. So just choose like a little, you can make a little circuit mentally for yourself that you’re gonna spend 10 minutes doing this. And so again, if you don’t have any equipment home or anything, maybe it’s an odd and you can just do this if you find it too stressful to think about figuring this out for yourself. Air squats, so just body weight squats. And if you don’t recognize any of these things, if you look here on look on YouTube, Cheryl McColgan (04:47.554)You’ll find plenty of videos that will demonstrate this for you, but simple body weight squats you can do sit to stand. So if you are worried that even a squat might be too much for you or too stressful, you want to just literally lower yourself down slowly to a chair and then bring yourself back up using the strength of your legs. So not pushing off with your, know, really using the strength of your body and your core to push you back up out of the chair. You can do some hinge work. So just literally bending over or if you have milk jugs or soup cans or things like that in the house, if it’s just way too easy for you bending over pretending you’re gonna pick something off the floor, maybe actually have some milk jugs, something like that. And then you could also do pushups. Everybody knows what that looks like. You can do pushups against the wall if you’re not very strong. And if you’re already very strong, you can just do pushups as many as you can in a row would be a great challenge. also wall sits like literally bending so that your quads, your quadriceps, the tops, your thighs are parallel to the floor and leaning your back against the wall and just sitting there. That’s an isometric exercise, also very strengthening. So those are all just it. So just 10 minutes, you’re gonna move your body in some ways you haven’t tried yet. If you’re looking to create stability, some balance types of things, most people don’t do those on a regular basis. It would always be surprising to me when I was in yoga class, we’d have. obviously a whole section of that that was balance of balancing on one leg in some way, whether it’s stretching at the same time, holding a foot while you’re balancing on one leg or just simply balancing on one leg without the stability of a wall, something like that could be a good option for this part of the challenge too. So there shouldn’t be too much concern about figuring something out because there’s so many videos online now and just Don’t pick anything that looks crazy or out of whack or too, too challenging. Just, you know, pick something that makes sense for where you are in your body right now and your current strength and skill level and just make it a little challenging. Maybe make it something new. But getting out of your comfort zone in regards to strength training, think particularly for some women, this is still a barrier. And it’s just such a shame because the Cheryl McColgan (07:03.362)things that happen with old age, especially to us women, bone loss, bone density, osteoporosis, osteopenia, all of that can be prevented and reversed. There’s some excellent data on reversing osteopenia and osteoporosis through strength training. So that’s pretty amazing. then sarcopenia, that is the loss of muscle mass as we get older. And if you don’t move, if you don’t put that stress on your muscles, we just continually lose muscle mass. as we get older and older and become that’s how we become frail. That’s how people are not able to get off the toilet by themselves. That’s how people, you know, quit moving their bodies because they don’t have the strength to anymore. Again, though, this can all be reversed. I think that’s amazing news. But what I’d really love for you to happen is if you can make it a habit now. and get as strong as you can now. Hey, believe me, it all, it all goes downhill. It’s all fightable. It’s all reversible, but the older you get, the more challenging it gets for a number of reasons. It gets more challenging mentally. gets more, you know, your time is, uh, tends to be more valuable just cause you’re busier as you get older, more demanding job, children, things like that. So whatever age you are now though, it is not too late. It’s not never too late to get started with strength training. You’ve just got to make it appropriate for where your body is now. and make it consistent. And like I said, if you’re going to do it every day, that is totally fine. Keep it shorter if you’re doing it every day. And if you’re nervous, you can always hire a trainer or like I said, look at videos online, practice the movement at home, feel confident in the movement before you take it to a gym or like I said, hire a trainer. That’s always a good option so that you have somebody that’s there with you that can just guide you and walk you through it and teach you how to use machines, things like that. So anyway, that is your challenge for today. I hope you enjoy moving your body in this way and challenging yourself. Like I said, make sure you, if you’re using weights in this little part of the challenge, make sure you pick up something heavy enough that’s actually challenging for you. Don’t just like move some little two pound weights around and think that that’s enough. We’re going to like actually try to stimulate some muscle protein synthesis here. So anyway, that is it for today and I will see you again tomorrow.

For Day 24 of the 30 Day Healthy Habits Challenge, Cheryl shares a habit that makes healthy living feel way easier: planning ahead. Today's goal is simple, plan tomorrow's movement and one healthy meal. This helps reduce friction, decision fatigue and makes following through with healthy choices easier. This habit is all about keeping it realistic. Your healthy meal doesn't need to be fancy or time-consuming, it just needs a plan. If tomorrow feels too tight, you can plan for a healthy meal sometime in the next three days instead. Takeaways Planning reduces friction and helps you follow through without relying on motivation. Deciding ahead of time reduces decision fatigue, especially at the end of a busy day. Meal planning supports variety, helping you include more ingredients and avoid repeating the same meals. Aim for at least 30g of protein in your planned meal (breakfast, lunch, or dinner your choice). Try adding one produce item you don't normally buy to increase variety and support gut health. Planning your movement mean choosing what you'll do and when you'll do it so it actually happens. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.014)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 24 of the 30 days healthy habits challenge. So today is one that I am particularly fond of and I think it’s fun. Some people will not think this is a fun habit to have, but that is to plan tomorrow’s movement and one healthy meal. ideally we’re going to plan one healthy meal for tomorrow, but I will say that if you have a particularly challenging work schedule or this is something that you don’t do on a regular basis, you can really plan for that healthy meal just sometime in the next three days. But the idea is to plan ahead to figure out what it is, how you’re gonna make it, what ingredients you need for it, if you need to find a recipe, all that kind of good stuff. And everybody’s definition of a healthy meal will vary slightly, obviously, depending on your goals and depending on. you know, what that looks like for you. There’s, you know, there’s all kinds of different dietary practices that anybody might be following. So I’m not prescribing a specific one. Of course, you know, I’m going to say that I would challenge you to, for whatever it is to have at least 30 grams of protein in it. And this one healthy meal you can plan, can do it for breakfast, lunch, dinner, whatever that means for you. It’s going to be, you know, if you’re not used to cooking, I don’t want you to plan like a big elaborate thing, unless that sounds fun to you, then yes, you could do something like that. But it would mean just a nourishing healthy meal. It doesn’t have to be necessarily anything fancy or anything that requires a lot of cooking. It just has to have a plan. So planning reduces friction, reduces decision fatigue later. It might be decision in the moment that you have to make, but once that is done and once you’ve already planned for it and gotten the ingredients, you already know what you’re having for dinner tomorrow. So that should make everything really easy through. throughout that next day, not having to worry about that one part of your day, that’s already decided. And then it also, in the literature, the research for today, it says that it supports food variety, which is really also great for your diet, great for your gut microbiome. People that plan meals tend to include more different ingredients rather than if you just, if you don’t do much planning, you just might grab whatever’s available, grab what you typically tend to buy anyway. And so it gets… Cheryl McColgan (02:18.71)you know, can get pretty repetitive. So this planning ahead to try a new recipe or to make something slightly different can also just introduce variety into your meals as well. And then as far as picking your movement, that can be whatever you’ve stuck with for the whole challenge for your 10 minutes, but you’re going to plan like when in the day you’re going to do it, what time, what’s going to work for you tomorrow. So this, this idea of this habit is just the idea of planning ahead just helps make everything run more smoothly. And it can be, again, the minimum. It doesn’t have to be a ton of cooking. Just make it a healthy nourishing meal, whatever that means to you. I will challenge you, like I said, get your 30 grams of protein in that meal and maybe a piece of produce that you don’t typically pick out. Maybe try something different. Maybe just go to the grocery store and be like, this looks interesting. I’ll try making this and then look up a recipe that goes along with that ingredient that you happen to find in the produce aisle. So hopefully that gives you some ideas about how to approach this one. Again, optional journal prompt for you. The links to the research are in your tracker and in the email that you received for the day. And that is it. I will see you again tomorrow.

In this conversation, Cheryl McColgan discusses the importance of creating a stress release ritual as part of the healthy habits challenge. She emphasizes the benefits of consistent practice in managing stress, including physiological and mental health improvements. Cheryl shares various breathing techniques and practical applications for stress relief, encouraging listeners to find what works best for them and to incorporate these practices into their daily routines. Takeaways Create a stress release ritual to manage stress. Consistency in practice helps build resistance to stress. Breathing techniques can significantly reduce stress levels. Box breathing and movement can aid in stress relief. Anxiety during breathing practices may indicate shallow breathing habits. Research supports the benefits of meditation and breathing exercises. Incorporate stress release practices into daily life for better mental health. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.494)Hey everyone, I’m Cheryl McCogan, founder of Heal Nourish Grow and welcome to a day 23 of your 30 days of healthy habits challenge. Today’s challenge is to create a stress release ritual. This is either going to be movement or breath. And this is just going to be something simple. It’s something easy and that you can repeat and that’s about 60 seconds of breath if you’re choosing breath or two minutes of movement. And we’ve had some… of this in the challenge already, you’ve tried different types of movement, you challenge yourself to move in a different way on some of the days. And so maybe if there was something that you tried and you notice like, hey, that’s really good for me. And it does relieve stress. Maybe it’s that maybe it’s if you try to need a mobility exercises we talked about or stretching or something like that to release stress or if it’s 60 seconds of a breath practice, one of the previous days we mentioned the three just three deep breaths, something that simple 60 seconds is going to take longer. So it might be like five deep breaths, 10 deep breaths, but you’re just doing something that’s more extended amount of time. was like a quick stress release in the moment. This is something that is more focused on bringing your heart rate down, just, you know, bringing your stress in your body, your heart, your blood pressure, that kind of things like reducing all of those are really getting the parasympathetic system nervous system to come into play on this so that it relieves your body and your mind of stress. So we’re just doing the minimum, the minimum, the minimum today. We’re just doing the minimum today on this. And this short stress ritual is good for a couple of reasons. It can reduce physiological stress, so your body stress and build resistance over time. And then can also reduce mental stress. So if you do this consistently as a reset, it’ll help you to respond rather than react in the moment. It’s going to make, you know, that makes for better discipline, better decision making. If you’re not just flying off the handle at a moment’s notice, it also helps with your interactions with people. If you happen to notice when you get stressed that you snap people little more often or respond in a way that is not professional or calm. Having this little ritual will give you a way to kind of downshift. And the more that you train yourself on this, you know, you might notice anytime that you take some deep breaths, it helps. But when you train this every single day as a habit, Cheryl McColgan (02:17.43)It is a response that trains your brain to automatically go into that more relaxed state just by the act of you starting to do it. So it’ll become more effective and act more quickly every single time. So here’s some examples. If you’re having trouble thinking of one to do, we can go back to that three breath rate set, but you might do it for longer. Just set your timer for one minute and inhale, exhale, slightly longer exhale to really bring in that parasympathetic nervous system response. You could try box breathing. You could do a quick walk. You could do wall pushups or you could do the stretching routine. Those are all good ones. And if you have something else outside of that that you think of to do, I would love to hear about it in the comments so that we can share that with others. And then, you know, one of the times you want to try it is any time during the day where you’re feeling a trigger or something that’s making you nervous or anxious, angry or anxious. And so maybe it’s like you got an email from your boss and it’s automatically creating stress in your body. That’s a great time to do this stress release routine. Or if you are getting ready to sit down for a meal and you’ve been running around all day before you try to start eating, maybe calm your body. It’s just gonna promote better digestion and better, you know, mindfulness of your chewing and experiencing your food. So again, it’s just to be repeatable. It doesn’t need to be really complex or… long or drawn out, like I said, just 60 minutes for breath practice, two minutes for a movement practice. Some people might notice, and I did notice this when I was teaching yoga a lot, is that for some people, a breathing practice can kind of create anxiety. And usually if that’s the case, it might be that you have, your body is kind of trained to take very shallow breaths and not expand the diaphragm. So really thinking about when you’re breathing to let your… abdomen and belly expand as you’re breathing. So if you were to lay on the ground and put your hand on your stomach, you want your belly to be expanding up as you’re breathing. So that’s really feeling all of your lungs, not just the top of your lungs, but your lungs are going like all the way down almost to your waist. So you want to expand your lungs as fully as possible. And again, that slightly longer exhale, that’s going to really calm any feelings of anxiety. So if you notice that you’re trying to do the breathing, but it’s causing some anxiety for you for some reason, Cheryl McColgan (04:32.376)I’m going to guess it’s because you’re kind of habitually a shallow breather and you’re kind of just breathing almost in the upper chest. So try that low, slow breathing that expands your belly and see if that doesn’t help. So that’s about it for today. Start this stress release practice, whatever that looks like for you. As always, the links to the research are in the notes and my gosh, there are so much good data on meditation and breathing and things like that for relieving stress and anxiety and just doing a whole lot of great things for your physiology as well as your mental state. So definitely check that out if you have time and then optional journal prompt for you there too. So anyway, that is it for today and I will see you again tomorrow.

In this episode, Cheryl McColgan discusses the concept of habit stacking, a technique that involves attaching a new habit to an existing one to make it easier to adopt. She shares her personal struggles with maintaining new habits and provides practical examples of how to effectively implement habit stacking in daily routines. The conversation emphasizes the importance of cues and motivation in forming lasting habits, as well as the value of research in validating health information. Takeaways Habit stacking is a technique to make new habits easier to adopt. Attaching a small habit to a daily routine can enhance consistency. The perceived importance of a habit affects motivation to maintain it. Using strong cues can help in forming new habits. Daily routines can serve as effective cues for new habits. Habit stacking can reduce decision fatigue. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.174)I’m Cheryl McColgan founder of Heal Nourish Grow and welcome to day 22 of the 30 days healthy habits challenge. Today is something that we’ve talked about a little bit throughout the challenge, but I haven’t really dedicated an episode to it yet and I haven’t challenged you to actually do it as part of the habit challenge and that is to habit stack. So habit stacking is really simple. It can sometimes be hard to find ones that put together that make sense. But when you can find those ones that go together that make sense, it just really makes this such an easier thing. So today’s challenge is to attach a small habit to something you already do every single day. So I think I just even mentioned this in the last recording for day 21 in the reflection thing is about if you missed habits, know, habit stacking is a great way to do those. Because if you’re finding them challenging to fit in your day, sticking them to something you already do is going to be one of the easiest way that you can make that stick. And then so I’ll give you an example of the one since I started making this challenge, I’ve been thinking about this a lot for myself. And here’s the one that I’m working on right now. So I have had this hair trauma for the last three years. It’s a really long story that you don’t need to hear about in this episode, which I have actually done a podcast episode on it before. But at any rate, it’s, you know, I’ve had a lot of trauma to my hair. I’ve had a lot of hair falling out. I’ve had some scalp irritation, things like that. And so I’ve been very focused on that. And one of the things I purchased to help me deal with this is this OS one supplement. I’ve been using their skincare for a while now. Absolutely love it. I have an article over at the website all about it. He says a peptide science. It’s really cool technology and it actually works and there’s some good clinical data behind it all. But anyway, oh, and just because I mentioned that If you read about it, you do get a little extra discount with my link or something. But anyway, the point of none of that is the point here. The point is that I find it difficult. I bought this hair serum and I bought like I can’t remember if I bought a three month supply or six month supply because you definitely get a bigger discount if you buy more. And plus, if you’re doing anything with your hair, it’s going to take you a little bit longer to actually notice results. Right. So anyway, I’m getting to the point I promise is that I bought that serum, probably a good Cheryl McColgan (02:20.305)six months ago now or maybe even longer. And I’ve only used it maybe a total of five times and I’ll start to think, okay, I’m going to use it today and then I’ll get on the new habit of doing this every day because you got to do it every day for it to really be effective. So I haven’t been able to do that up to this point. I don’t know why it’s such a simple thing. It’s not difficult. You literally split your hair, you put the serum on the scalp, you rub it in, you go to bed. Easy peasy, right? Can’t seem to make myself do it, but The one thing I do every single night is wash my face, brush my teeth and put on my skincare. put on the same skincare by the same brand that I put on my face every single night without fail. Doesn’t matter how late I’m out. Doesn’t matter what else I’ve done. I will not go to bed without washing my face, putting my skincare on and brushing my teeth. That is a solid set in habit that does not fail. for the last few days or since this challenge when I was talking about habit stacking several times, I’m like, this is just ridiculous. have this perfect habit that this pairs with, which is like I mentioned, my teeth and skincare routine in the evening, I just need to put that hair serum like literally where I cannot miss it. And so I had it on the counter next to my toothbrush. I don’t know why, but that wasn’t quite working because the flow. But what I found was I put the hair serum inside of a drawer that has the skincare. I took the hair serum out of the cabinet off the counter. put it in the drawer like literally right next to the moisture. And this is so dumb right, you’re like, why can’t you just put that in your hair every night? I don’t know why. This is why anybody has trouble with habits, right? This is why we’re doing this whole challenge. But put it right next to my skincare so that it’s literally right where I take them both out. I do the skincare part, I put that back and then I take the hair stuff and then I put it and rub it and put it right back next to the moisturizer. So that seems to be working. So that is a habit stack. So that was a very long winded way of telling you. But I also think it speaks to the fact that, you know, obviously none of us are perfect. Even those of us that are very good at discipline, very good habits. And also there’s something about the perceived importance of the habit, I think. So this particular thing, like if I put this stuff in my hair or not, it really doesn’t matter. It doesn’t affect anything. I’m not even sure 100 % that it will help or that it will work. So it’s not a high Cheryl McColgan (04:40.651)value habit, right? There’s not a whole lot of motivation example for me to continue that habit. Whereas something like changing your nutrition or changing your diet, if you’re say your goal is to lose weight, there’s a lot higher of motivation or importance. I won’t want to say motivation because motivation like we talked about that comes and goes. But the importance of that to your health or to your future goals, looking a certain way or having a certain body composition, the importance of that is a lot greater. than something like putting this stuff in your hair that may or may not work. You know if you change your nutrition behavior, change your eating behavior, that that will have a positive outcome. So I think you also have to look at the importance of any particular habit in relation to how hard that’s gonna be to maintain or how hard it’s gonna be to force yourself to do. So the whole reason this works is pretty obvious. The habit stacking, the first habit, the existing habit is the cue and there’s no motivation there. The second habit just comes right after it, because that’s where you’re sticking it now. And so again, this creates less decision fatigue. It just makes it easier for you to just go ahead and do it. So here’s an example. made this little formula that I wrote out so that we are all on the same page with this. It’s so ridiculously simple. But just for clarity, it’s after I blank, I will blank. So for example, after coffee, I will drink water. But I would put that in reverse, because as we talked about, It’s stacked like that can still be stacked even though we’re supposed to drink the water before the coffee because well the coffee is still the cube. We’ll go to the thing to get coffee and we’ll be like oh yes I’m Annie and I’m going to drink this water first. And the other thing is after brushing teeth I will stretch two minutes. So you’re picking a cue that happens every single day because we want this new habit we want it to be a habit that’s like an everyday habit we just stick it with there. So that is really it for today. If you keep forgetting then you might need a stronger cue. the more automatic the queue is, the easier it’s going to be to get this new habit to stick. So look for those things, like I said, like brushing my teeth or things that you’ve never missed. Those are the ones you want to stick it to. And as always, the links for the research, the links for the research, this week aren’t exactly tied to or for today aren’t exactly tied to habit stacking, but they’re just kind of the. Cheryl McColgan (07:01.517)way that goal setting interacts with habits and things. So I think those are pretty interesting, but those are in your email and in the tracker. As always, the optional journal prompt is there if you want to do that. And the research is always optional to read, but hopefully it’s, know, mostly if you just skim the abstract or skip down to the results, that would be a super quick read for you less than a minute. So also that could be a come a new habit, just like looking at, you know, looking at the research or especially, I don’t know, this one’s turning into a longer little episode here. But just this is a totally random unrelated thing, but to encourage you whenever you hear certain things online, before I repeat them, or before I invest a whole lot of time in belief or disbelief or whatever, I’ll go search the topic in the PubMed and just see if there’s any existing literature or research on the topic and see if it’s even in the direction of what the person is claiming online. Because there’s a lot of bad information out there nowadays. I’m sure you already know this. but it’s always nice to just consider the source, number one, and then go check, do a little research on your own and see. And the reason I like to go to PubMed first is because too many articles on the internet are all full of opinion, right? So just looking at the existing literature is a pretty good hint and a good signal to whether something is valid or not. So anyway, sorry to be a little tangential on this one, but hope you… Enjoy today’s habit. I hope you can find a habit that you can stack with one of your existing ones. And I’d love to hear all about it as always in the comments below. Or if it’s something you don’t want to share publicly, you’re always welcome to email me as well. And if you’re not signed up for this challenge yet, if you just randomly found this on YouTube and you’re like, what is this all about? You can go to healnourishgrow.com slash habits and you can start this 30 days of healthy habits anytime for free. just check that link out and you’ll get started that very same day or the next day, you’ll get the emails and then you’re onto your 30 days of creating new healthy habits. So that is it for today and I will see you again tomorrow.

In this episode, Cheryl McColgan discusses the importance of reflecting on progress during the 30-day healthy habits challenge. She emphasizes the flexibility of the challenge, encouraging participants to celebrate small wins and make adjustments to their habits for better integration into daily life. Cheryl also highlights the significance of planning for long-term habit maintenance beyond the challenge, ensuring that participants can sustain their new habits over time. Takeaways You don’t have to be perfect on this challenge. Celebrate the progress and reinforce the behavior. Small adjustments prevent an all or nothing mindset. Keep your focus on being consistent. Choose the habits that resonate with you. Missed days are just data for you. List out three wins this week, even if small. Creating small daily habits supports your core values. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Dry Farm Wines, extra bottle for a penny Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode Transcript Cheryl McColgan (00:00.142)Hey everyone, I’m Cheryl McColgan, founder of HealNourishRo and welcome to day 21 of your 30 days of healthy habits challenge. So day 21, we’ve made it through the third week and if you’ve been doing the challenge along with us the whole time, then you know that this is time for the weekly reset. We reflect and adjust. So again, you don’t have to be perfect on this challenge. That’s why all the habits have only taken five to 15 minutes a day is so it gives you some things to try, gives you some things that see which habits could really work well in your life, what could help you the most. And knowing that you don’t have to start over again, if you miss something, you can just do the little habit along with the next day’s habit, or you can just jump right back in. It’s not anything, one of these challenges where you have to start over if you miss a day. This is meant to be very flexible, to fit easily into your life, and to just give you some new ways of thinking about habits that might be helpful to you, and that you might wanna integrate. each and every day going forward instead of just trying it on these little five minute, 15 minute intervals. So today’s habit is look at your tracker, celebrate what you did, and then choose one habit to make easier next week. So some of these, if you’ve been going through, you know, I’ve encouraged you, you’re just trying the one habit each and every day. But if you found a habit that speaks to you or that was super easy that you wanted to add in for the entirety of the challenge, maybe you’ve been doing those. And so notice if you told yourself, hey, I was gonna drink that glass of water every single morning before I drank coffee. Have you stuck with that? Have you done it? And just notice what’s making it more difficult to keep that habit in is that you didn’t put the water next to your bed like I suggested, or maybe you go downstairs and you just go straight for the coffee and you forgot one day to do the water first. So whatever it is, just look what’s making these easier. And so I’ve been sending out the emails at 6.30 a.m. Eastern time. Eastern time, that’s probably not the perfect time for everyone in the whole world that decides to do the challenge, obviously. But noticing if it’s harder to integrate into your day because you just got it later, maybe you kind of set it the day behind where you read today’s habit and you actually do that tomorrow so that you can plan ahead for it and know where it best fits in your day, that sort of thing. So again, we’re just looking to make these easy. We’re looking to make them fit with the habits that we already have, trying habit stacking, putting one habit, sticking it with another that makes it easy. Like we had the idea about, Cheryl McColgan (02:19.554)taking supplements when you brush your teeth kind of thing, or putting your running shoes next to the door where you have to see them before you go outside to go to work and remind you to take your bag with you for the gym. know, whatever it is, you’re just trying to plan ahead so that you make things easier and repeat it every day until it becomes a habit. So the consistency is the key. Again, not every day is gonna be perfect, but making these small adjustments on a week to week really prevents you from getting to this all or nothing mindset like, why are you missed three days? So now it’s too late and you just forget about it and you never come back to this. It’s always noticing that evaluating the week. Okay, yeah, maybe I wasn’t perfect this week. I missed this and this. How can I do that better next week? Maybe I’ll come back to those habits because I actually missed them this week and I wanna try them. But just you’ve got to celebrate the progress. and reinforce the behavior so it feels rewarding. So we want to notice the positive. We always want to be training our brain to notice those positive things, have gratitude for the things that did work this well, easy this week, and then set your mind up for noticing which ones were more challenging and figuring out a way to make that easier for yourself the next time. It just, you know, also keeps the momentum going. So we just want these small wins. And I want you to list out. Three wins this week, even if they were small. Ideally, they’re related to the habit that you did. You were able to try this one that you weren’t so sure about. But you can also just start with three wins, period. Just evaluating your week and thinking about the positives. And then choose one way to make it easier. So if you missed some of your 10 minutes of movement every day this week, how can we make sure that you hit that every single day next week? Because really, I think that that is one of the most beneficial habits that if you don’t have already integrating that, you will just do yourself so much good. And specifically, like I mentioned, if you can make sure that you walk outside on a regular basis, you’re not always being in the gym on the treadmill, something like that, but being outside, connecting with nature. So if that was one of the friction points when you were having your habits this week, maybe plan out next week where you look at your calendar, you figure out what’s your biggest, busiest day, and then figure out where you’re going to fit in your movement. Cheryl McColgan (04:34.85)figure out where you’re gonna fit in your five minute habit. And then again, we’re just resetting the miss days, they’re just data for you. We’re just observing, we’re not judging, we’re just noticing what went well, what didn’t, that’s it. So don’t look for, you know, I didn’t do enough, I didn’t, you I messed up, no negatives like that. We want to keep it all positive and just frame it in a way of learning and noticing the data so that we can make it better the next time. So keep your focus on being consistent. doing the little habit every single day. We’ve got seven more days to go at this point. And I hope you’ve enjoyed it up to this point. Like I said, there’s gonna be habits where you might do them and you think, okay, that’s not really for me. That doesn’t resonate for some reason. Or maybe there’s some habits that really do resonate. And then you look in the literature on it, you look at the research. I just gave two links, but most of them, there’s many more links that you can look at for these habits. So just choose the ones that you want to dig into and notice what might be better for you going forward. We’ve got, like I said, only about a week left. So at some point you’re going to come out of this and you’re going to need to have a plan for maintaining these habits. Because I’m assuming if you’ve practiced this the entire time, you really want to create new habits in your life. So we want to figure out a way that we can keep carrying that forward, not just after 30 days, but 60 days, 90 days, a year, year after year, repeating those small habits that are going to get you to your bigger. goals. And I think I mentioned it before on one of the other podcasts is I have the 10 year core values and goals worksheet for you. So that’s at the website. If you go and search what is ultimate wellness, the link for that form is in that article. And it also just talks about, you know, figuring out what is wellness for you, figuring out what habits work for you on a day to day basis. So the article is kind of all about that. And the worksheet helps you notice like, what are your core values? What’s important to you? And it kind of goes back to the very beginning when we picked the three focus areas for this challenge. You know, that’ll give you a good hint into what might be your core values and what might be these overarching things where you want to plan out for the next five years, 10 years going forward. know, creating those small daily habits that will support that. So anyway, that is it for day 21. I hope you have a nice little reflection and reset. And as always, I would love to hear in the comments what you found challenging, what Cheryl McColgan (06:56.652)What were your wins? It’s just always exciting to celebrate along with you. So that is it for today. I will see you again tomorrow.

If you're noticing changes in your skin — dryness, fine lines, faster wrinkling — you might be blaming age. But what if the real cause is happening… in your gut? In today's deep-dive episode, I uncover how my skin was the messenger, alerting me to deeper internal dysfunction I could only see through testing — not guessing. I take you behind the scenes of my own:

Have you ever caught yourself dreading a birthday… or worrying about a new wrinkle or gray hair? In our culture, aging is often something we fear, hide, or try to fix. We separate generations, invest heavily in staying young, and quietly send the message—to ourselves and others—that growing older means growing less valuable. But what if we’ve been seeing it all wrong? On this week’s episode of The Love Offering Podcast, I’m joined by Isabel Tom for a conversation that gently challenges our assumptions and tenderly reframes how we see aging. Our conversation is inspired by her book, The Value of Wrinkles, and it’s one I believe we all need—no matter our age. Isabel grew up living with her grandparents and has spent over a decade serving older adults. Her perspective is both refreshing and deeply convicting. Together, we talk about: What the elderly offer us that we truly cannot live without• How cultural beliefs about aging shape the way we treat ourselves and others• Why loving older generations can profoundly change our lives• Practical, meaningful ways to care for and honor those who came before us This episode isn’t about fearing the future—it’s about honoring faithfulness, wisdom, and the beauty of a life well-lived. It’s about remembering that every season matters and that love doesn’t diminish with age—it deepens. I hope this conversation encourages you to see aging (your own and others’) with more grace, gratitude, and hope. Connect with Isabel: https://www.valueofwrinkles.com/ Connect with Rachael and Read the Show Notes: https://rachaelkadams.com/writing/ Download Your Love Always Free Devotional: https://rachaelkadams.com/free/Support the Show: https://rachaelkadams.com/ Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Matt Spiegel and Laurence Holmes listened and reacted to a few notable comments on the Bears-Packers matchup from Chris Simms of NBC Sports during his interview on the Rahimi, Harris & Grote Show.

In today’s culture, we fear “getting old” and many older adults feel less valuable than they should. But Isabel Tom is encouraging families to honor our elders and cherish them — for their wisdom, experience, and availability in our lives. Receive the book The Value of Wrinkles and the audio download of the broadcast "Heartwarming Ways to Love the Elderly in Your Family" for your donation of any amount! Your Gift DOUBLES to Help Deliver Hope and Joy! Save 2X the marriages and families this Christmas with your life-changing gift today! Get More Episode Resources If you enjoyed listening to Focus on the Family with Jim Daly, please give us your feedback.

Grief can make you feel unnervingly vulnerable; this is how Kate Winslet reflects on losing her mum in 2017. In this chat, Fearne and Kate share their own experiences of both grieving and co-parenting at Christmas.Regularly labelled as “fat” by the media, Kate explains what effect that scrutiny had on her self-esteem, and why it's made her even more passionate about setting an example to younger women by ageing naturally.Kate also offers advice on how to live by your own gut instinct, rather than other people's opinions, and how to approach difficult conversations with loved ones.Having recently made her directorial debut, Kate talks through what really goes on behind the scenes on a set, the safe environment she hopes to create for her actors, and the double standards applied to men and women in the film industry.Goodbye June is in cinemas from December 12th, and on Netflix on December 24th.If you liked this episode of Happy Place, you might also like: Joanna Page Trinny Woodall Dr Jenna Macciochi Hosted on Acast. See acast.com/privacy for more information.

Discover the eerie messages, cryptic recordings, and spine-chilling voicemails waiting on the other end of the internet's most notorious phone numbers - some still active, others forever silenced.IN THIS EPISODE: Shortly after Glen MacPherson started hearing a strange humming noise, he created the World Hum and Database Project so people around the world could document their own experiences. And he received a lot of stories from people hearing a strange humming sound in their towns. (Cracking The Mystery of the ‘Worldwide Hum') *** Plus, we'll dial a few freaky, creepy, haunted, and cursed phone numbers and listen in to what some people say scared them half to death. (Creepy Phone Numbers)CHAPTERS & TIME STAMPS (All Times Approximate)…00:00:00.000 = Lead-In00:03:24.343 = Show Open00:04:36.367 = Cracking The Mystery of the Worldwide Hum00:16:23.679 = Creepy Phone Numbers – No Longer Working00:30:56.916 = Creepy Phone Numbers – Still Working (as of 2021)00:56:15.991 = Show Close*** = Begins immediately after inserted ad breakSOURCES and RESOURCES:“Cracking The Mystery of the Worldwide Hum” by Glen MacPherson for GetPocket.com:https://weirddarkness.tiny.us/kr8bwypn“Creepy Telephone Numbers” by Lucia for TheGhostInMyMachine.com: https://weirddarkness.tiny.us/3cppn9hs,https://weirddarkness.tiny.us/jhefymVIDEO of Wrinkles the Clown doing his thing: https://www.youtube.com/watch?v=n-pHcveHILwAudio for 786-519-3708 from YouTuber Cursed Creepy Numbers: https://www.youtube.com/watch?v=pQLdtbTuHDMAudio for 978-435-0163 from YouTuber Cursed Creepy Numbers: https://www.youtube.com/watch?v=i8aHQvAo0GcAudio for 408-634-2806 from YouTuber MKP Studios: https://www.youtube.com/watch?v=8IRyJQTcNhkAudio for 858-651-5050 from YouTuber Retro Fan: https://www.youtube.com/watch?v=3GP61BZzjz4Audio for 978-435-0163 from YouTuber Cursed Creepy Numbers: https://www.youtube.com/watch?v=i8aHQvAo0GcAudio for 801-820-0263 from Ghost Machine: https://soundcloud.com/user-417570064/801-820-0263a/s-xG0J2Audio for 630-296-7536 from Ghost Machine: https://soundcloud.com/user-417570064/630-296-7536a/s-BGmtrAudio for 786-519-3708 from YouTuber Cursed Creepy Numbers: https://www.youtube.com/watch?v=pQLdtbTuHDMAudio for 701-347-1936 from YouTuber Cursed Creepy Numbers: https://www.youtube.com/watch?v=Gf7UyHxQf4sAudio for 207-301-5797 from YouTuber Cluttered Agenda: https://www.youtube.com/watch?v=9geQwZdBJfAAudio for 828-756-0109 from YouTuber Phreak Show: https://www.youtube.com/watch?v=JGUlpevJj_IAudio for 407-734-0254 from Cursed Creepy Numbers: https://www.youtube.com/watch?v=zUpsauNk6mwAudio for 512-937-2346 from Ghost Machine: https://soundcloud.com/user-417570064/512-937-2346a/s-Dm0f53RKNxJAudio for 508-690-6143 from Ghost Machine: https://soundcloud.com/user-417570064/508-690-6143a/s-m6xeS1iu2M5Audio for 618-625-8313 from Ghost Machine: https://soundcloud.com/user-417570064/baumans-number/s-ZuLz5Audio for 646-868-1844 from Ghost Machine: https://soundcloud.com/user-417570064/646-868-1844a/s-B34csyQ10LgAudio for 1-877-772-7337 from Ghost Machine: https://soundcloud.com/user-417570064/1-877-772-7337a/s-gvx4715k4KBAudio for 951-572-2602 from Ghost Machine: https://soundcloud.com/user-417570064/951-572-2602a/s-J5hS7Audio for 909-390-0003, from YouTuber bigburger boi2005: https://www.youtube.com/watch?v=RuISjziWbhEAudio for 408-634-2806 from YouTuber Cursed Creepy Numbers: https://www.youtube.com/watch?v=iY493Gijd2wAudio for Calling Carrie from YouTuber Adorabot: https://www.youtube.com/watch?v=N5GtWYzDD9c=====(Over time links may become invalid, disappear, or have different content. I always make sure to give authors credit for the material I use whenever possible. If I somehow overlooked doing so for a story, or if a credit is incorrect, please let me know and I will rectify it in these show notes immediately. Some links included above may benefit me financially through qualifying purchases.)= = = = ="I have come into the world as a light, so that no one who believes in me should stay in darkness." — John 12:46= = = = =WeirdDarkness® is a registered trademark. Copyright ©2025, Weird Darkness.=====Originally aired: March 09, 2021EPISODE PAGE (includes sources): https://weirddarkness.com/HauntedPhoneNumbersABOUT WEIRD DARKNESS: Weird Darkness is a true crime and paranormal podcast narrated by professional award-winning voice actor, Darren Marlar. Seven days per week, Weird Darkness focuses on all thing strange and macabre such as haunted locations, unsolved mysteries, true ghost stories, supernatural manifestations, urban legends, unsolved or cold case murders, conspiracy theories, and more. On Thursdays, this scary stories podcast features horror fiction along with the occasional creepypasta. Weird Darkness has been named one of the “Best 20 Storytellers in Podcasting” by Podcast Business Journal. Listeners have described the show as a cross between “Coast to Coast” with Art Bell, “The Twilight Zone” with Rod Serling, “Unsolved Mysteries” with Robert Stack, and “In Search Of” with Leonard Nimoy.DISCLAIMER: Ads heard during the podcast that are not in my voice are placed by third party agencies outside of my control and should not imply an endorsement by Weird Darkness or myself. *** Stories and content in Weird Darkness can be disturbing for some listeners and intended for mature audiences only. Parental discretion is strongly advised.#WeirdDarkness #CreepyPhoneNumbers #HauntedPhoneNumbers #UrbanLegends #InternetMysteries #UnexplainedMysteries #SCPFoundation #HorrorStories #ParanormalPodcast #TrueCrime

Under-eye wrinkles, puffiness, and dark circles can age your face overnight, but you don't need surgery or filters to fix them. In this episode, Chalene reveals her favorite instant eye-smoothing hack and breaks down the real science behind fine lines, collagen loss, and hormones like estrogen that quietly change your skin. You'll also hear her go-to morning tricks to reduce puffiness and the truth about which products are game changers versus total gimmicks. If you've been searching for a way to look brighter, smoother, and younger, you'll want to hear this one. Watch this episode on YouTube this Sunday!! For ALL the visuals!! https://www.youtube.com/@chalenejohnson/videos