Podcasts about wrinkles

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:

Today's habit for the 30 day healthy habit challenge is simple, powerful, and genuinely fun: set aside 10 minutes to do something creative or playful. As adults, we often stop making time for “silly” or purely enjoyable moments, but those short creative breaks can lower stress, boost your mood, and make it easier to stay consistent with healthy habits the rest of the day. Whether you put on music and fully immerse yourself, try painting, cook, take photos, knit, or explore something totally new. This is about giving your brain a reset and letting yourself experience a little joy. Takeaways Today's habit: Do 10 minutes of fun or creativity, in addition to your daily movement. Fun isn't “extra”, it can lower stress and support your overall well-being. Short creative breaks can improve mood and stress resilience, making healthy choices feel easier. As adults, we often forget how to play, making fun a habit helps bring that back. If you work in a creative field, choose something different from your job to truly reset your brain. Aim for an activity that helps you enter a mini flow state. This allows you to be extra focused and not thinking about everything else. Try something new you're not “good” at. Being a beginner can actually make it more immersive and fun. If you're too tired for “fun,” choose something restorative (like a relaxing read) and still count it. 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 (00:00.558)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 16 of your 30 days of healthy habits challenge. Today is fun because it actually is doing something fun or creative for 10 minutes. So this is of course, in addition to your 10 minutes of daily movement, but you’re going to take a separate 10 minutes at some point today and set that aside to do something creative or fun. So this is often challenging for people. When I even think about it for myself, I’m like, what do I find fun? What would I actually do with this 10 minutes? Well, the beauty is it can be anything. And hopefully you have a hobby or a thing that you do, whether it’s art or singing or dancing or just something that speaks to you and creates fun. This fun or creative activity, it can lower stress, it supports your well-being, and it just makes healthy habits throughout the day easier to maintain if you always have a little bit of fun. Short creative breaks can also support your mood and it creates stress resilience. fun, we don’t always make time for it, but you can make that a habit too. And that’s why I wanted to include this one in the challenge because I definitely think it’s something that when we become adults, that we do this less and less. And it’s too bad because those times that you’re silly, and I find, at least for me, it’s often easiest for me to do this with friends, is that the silly creative or just fun times, it creates so much joy and you almost forget what it’s like. Whereas I feel like when we were younger and kids, we were more carefree and had less responsibilities. it was easier to just say pull off work and do something fun for 10 minutes. But it really will pay you benefits if you look at it in terms of your work, because when you give yourself that little mental break, and especially if you’re in a creative field, it is nice to take a break and do something fun or different from whatever it is creative that you do for your actual job. So I would encourage you if you are in a creative field, if you do, for example, you do some people call it I do creative, I don’t know if I really think that it’s because I don’t. Cheryl McColgan (02:12.332)I don’t think of writing creativity in the same way that I think of like drawing or painting or things like that. To me, that seems more like creative activity, but it is, it really is creative. And even when you’re doing it kind of more in a work component, that it’s not, you know, I’m not writing fiction or anything like that. So it’s not creative in that way, but it is still a different kind of skill of creativity. So for mine, I would not choose writing, obviously, I would do something completely different. And for me, I’m more likely to choose fun. for this challenge. So I would probably just maybe put on some music and you know really just take a moment to immerse myself into it and listen to it. I find that very fun and very rejuvenating and very refreshing break from work. So here’s some other ideas for you if none of that is resonating with anything so far but I already mentioned music. I mentioned drawing or painting. There’s also cooking. or taking photos or some other hobby that you have. Maybe it’s knitting, crochet, maybe it’s, one of my friends does this thing with these little like sparkly crystal things, putting them into pictures and stuff. just anything like that. And ideally also something that you can get in a flow state with if you can within 10 minutes, because it’ll just give you that stress relief because you’re totally focused and you’re not thinking about anything else. And in the past when I’ve done this, I haven’t thought it was fun. cannot draw or paint at all. Just was never a skill of mine, but I had bought this inexpensive acrylic set from Hobby Lobby. think those are pretty all over the US anyway. And it’s just a place that has a lot of different creative supplies and housewares and things to decorate with and stuff like that. So a lot of stuff for creativity. But being a person that doesn’t paint or draw at all bought this little inexpensive paint kit with how to canvas and spent the afternoon on my patio and started, I had an inspiration piece that was a flat perspective thing that I had seen somewhere that I had a photo of and I got so immersed such in a flow state, was unbelievable. Excuse me. And I think that it was even more so of a flow state because I didn’t know what I was doing. So. Cheryl McColgan (04:30.67)Extra bonus points if you try something new with this challenge that you’re not used to because I think it can create an extra fun thing. So if you’re extra tired when you’re doing this and this fun doesn’t seem like the thing go for relaxation whether it’s just a 10 minute break to do something you don’t normally get to do like reading something like that. That would be fine as well. So that is your habit for today. And if you’re not yet signed up, you can always start at any time. We’d love to have you and that’s it for this one. So I’ll see you again tomorrow.

Setting an intention for the day can help keep you focused on what’s really important. It gives you the ability to make decisions that are in alignment with what you’ve chosen to focus on for the day. 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)everyone, I’m Cheryl McColgan founder of Heal Nourish Grow and welcome to day 15 of your 30 days of healthy habits challenge. This morning is going to be simple. We’re going to pick an intention, just one priority. So at the beginning of the challenge you identified three areas that were your top priorities. So let’s set one intention that’s related to one of those priorities. You don’t have to do all three, just one. So. You will do this, write it down like we said before, there’s something about hand to real paper, actually writing something out that is very different than writing in the app. But if you’re using the app or you’re using a simple note in your phone, something like that, that is totally fine as well. But if you’re keeping a journal or you’re using that throughout the challenge, I definitely recommend actually handwriting this one. You could also write your intention for the day on a post-it note and put it somewhere where you’ll see it often throughout the day so that it keeps reminding you. So whether that’s on your computer, if you’re working or maybe putting in your purse, or if you’re in the kitchen a lot, dealing with your kids throughout the day, putting it on the refrigerator, something like that. So just one thing, and this thing about choosing a priority, or choosing an intention for the day, it really reduces decision fatigue. So if you’re really trying to stay mindful of that intention throughout the day, it’ll just make your decisions. easier. So you’re like, okay, is the decision I’m about to make in line with that priority, that intention that I set for the beginning of the day or not, and you definitely want it to be one try a whole day where you’re just really being in alignment with what it is that you want for yourself. It also just helps you reduce mental clutter and it directs you gives you some attention to your purpose. And it just makes the chances that you’re going to follow through a lot more realistic when you set that intention at the beginning of the day and actually Like I said, keep reminding yourself of it. Another thing you can do is actually set a timer or a reminder on your phone so that it pops up every once in while and again, just brings it back to the forefront. So you can keep it as easy as two sentences if you need it some kind of more, a little bit more direction around this, but it’s today I will blank and I will show up as blank. Cheryl McColgan (02:16.576)Again, having those little reminders around are a great way to approach it, but you could also attach it to some cue that you do something that you do throughout the day. You might be like every time I open my laptop, top, I’m going to repeat that intention and then just bring it to top of mind. So however it is that you’re going to be able to keep it in the forefront, do that, whether it’s the writing, the putting it on the phone, the attaching it to a cue. It’s kind of like the attaching it to you is like that idea of habit stacking that we’ve talked a little bit in the past. If warnings are too hectic, you could always write this intention the night before, or if you get stuck and you’re just can’t figure out something, maybe choose from being calm, consistent, present, kind, focused. Those are all ways that you could show up. Or today I will be one of those things, something like that. As always the links for the research are in your tracker and in the day’s email. If you’re not signed up yet, healthy habits challenge, be sure to go to healnourishgrow.com slash habits. You can easily sign up and start anytime that you find this. So you don’t have to wait till the beginning of the new year, the beginning of the new week. You just sign up for the challenge and then you’ll start getting emails the very next day and you’re off to the races. So I will see you again tomorrow. That’s it for today.

This is the end of another week of the healthy habits challenge, and Cheryl McColgan discusses the importance of evaluating the week in order to identify ways to improve for the rest of the challenge. 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 (00:00.846)Hey everyone, I’m Cheryl McColgan, founder of Feel Nourish Grow and welcome to day 14 of your 30 days healthy habits challenge. We made it to day 14, that’s the end of week two and now it’s time for the weekly reset. So every week we do a reflect and adjust. It’s not a time to make any judgments about yourself or to be sad or unhappy with yourself for not doing a particular day or anything like that. You’re not perfect, you don’t need to be perfect. We just need to keep repeating the habits and not get stuck on, you know, this idea that we, you know, there’s the streaks and stuff are fun. And I, again, I made this challenge to be manageable so that it’s five to 15 minutes a day. So that ideally you’re getting those wins every single day. But if you do miss a day, it’s totally okay. You’re just jumping back in. So for the weekly reset, we’re going to go back to the same thing that we did on day seven. And that is to list one win. one challenge and one small adjustment for next week. Again, we’re doing always the 10 minutes of movement every day. I hope you’re enjoying that. I’d love to hear how it’s feeling in your body, what you’ve been doing for movement, what’s different for you with that. And then also going back to your focus areas. Ideally every day when you are looking at the habit that we’re doing, and I’ve tried to mention this a few times throughout the videos, but it’s not always easy for me to remember to do it on every single one, but to… Keep the habit in the framework of your, the three things that you identified at the beginning as your focus areas, trying to integrate that in some way that supports those focus areas. And if it just doesn’t fit for you, maybe that’s not one of the habits that you’re going to keep going forward. But those focus areas, again, ideally when you have these kind of focus areas in mind, and I like to take the focus areas and eventually, you make them into goals that are maybe a monthly goal or a five-year goal or a 10-year goal. things that are much bigger goals, you have to take these small steps to get there. And so, but these focus areas in, I have this other thing that I wrote up a long time ago and it was just about your daily or your goals and habits and kind of identifying what things are most important to you in your life. And, Cheryl McColgan (02:23.566)So was this program that I wrote about and it’s still on the website. I’ll include the link in the show notes for you, but it’s a goals and kind of identifying things in your life. Like what are you about? What are your primary drivers and what are some big goals in the future that you want to get to? You might have a five-year goal, a 10-year goal, but these daily little habits that we’re creating should all support your focus areas, your future goals, things that you’re gonna get to. the… Example I always like to use is the marathon. You know, you’re not going to go out and run 24 miles, 25 miles, 26.2 to be technically correct in a day. I’d like just do that tomorrow. You’ve got to build up to it. Ideally, if you’re going to run a marathon that’s four months in the future, you’re starting out by running a few, you know, maybe it’s even minutes at a time if you’ve never run before. And maybe it’s a six month build up to this or a year build up to this goal. But it’s these little daily habits that get you there. So anyway, all that is to say to just take these into account every habit that you try in this challenge, notice what’s speaking to you and then see how you can apply that to your focus areas. So hopefully that all makes sense. And as always, if you have any questions or anything, you can always reach out. But sometimes these things want to have a little bit of ambiguity around it because everybody’s got different goals in mind and different things that they’re doing. And so it’s nice to have a little bit of interpretation of it for yourself. But again, if you’re struggling or having trouble or just have questions, always feel free to reach out. And if you’re not doing this challenge yet, I encourage you to go ahead and sign up. It’s healnourishgrow.com slash habits. You can start any time, no matter when you’re finding this, it is never too late to start again or to just get started. Going back to your three things that you’re doing, your one win, your one challenge and your one small adjustment. If this week was messy, and you had a lot of little loops along the way. The win can be I did not quit. So it can be as simple as that. Again, this is not meant to beat you up or to be something that you yet again failed at like a New Year’s resolution. It’s nothing like that. This is all just bringing more awareness to your habits, giving you some things to try that will hopefully be useful in your real life after the challenge is over and that you can keep going for Cheryl McColgan (04:48.174)months, weeks, years, however much it supports your goals and your personal well-being. So that is it for today. I will see you again tomorrow.

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.

For day 13 of the healthy habits challenge, Cheryl McColgan discusses the importance of emotional check ins for mental health and behavior change. 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 (00:00.046)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day 13 of the 30 Days Have Healthy Habits Challenge. Today we’re doing a quick emotional check-in. So this is something that I noticed that when I’m just, you know, in work mode and I’m kind of moving through my day and I’m just checking things off my to-do list, you often don’t take time to just kind of check in with yourself and see how you’re actually doing. So it can be useful just to make sure that you know what’s going on. You can check in and see if you’re you notice you’re overly stressed overly anxious if you’re doing too much and it’s just a simple one-sentence thing that you’ll do for this emotional check-in and that is to say right now I feel blank and we’re also noticing if there is any feeling in the body that’s associated with this. So it’s just taking kind of an overview of both your physiological and emotional state at the same time. Quite often when we experience certain emotions, whether it’s stress or anxiety or excitement, you know, they don’t always have to be negative emotions that we’re feeling, but you’ll notice that you feel it somewhere in your body. And so that can just be useful to notice where you’re holding extra tension. And again, it just gives you some bullet points or some things to notice that you can try to counteract them. So for example, yesterday’s habit was the movement stack. And if you take an emotional check-in and you notice that you feel anxious in that moment. Well, it might be useful to do one of our breathing exercises that we’ve checked in as a habit or to do a little bit of movement to, you know, move some of that anxiety out of your body, but to first notice it, you have to notice it if you’re going to be able to do actually address it and do anything about it. So the cue is right now I feel blank and just notice where you feel it in your body. So the reason this matters is that labeling emotions can help reduce anxiety and help you respond with more intention. And then it also reduces the intensity. So especially if it’s a negative emotion, this naming it and noticing it will help you calm down and actually respond instead of overreact or react in a way that is not helpful for you. It also strengthens just self-awareness and mindfulness. So this is also something that we do sometimes in a meditation practice that you are Cheryl McColgan (02:19.957)you know, people’s minds are going everywhere, but you’re just observing thoughts and noticing them in a meditation and not necessarily trying to change anything, but just getting this idea of self-awareness. So if you get stuck and you’re not like can’t name what you’re feeling, you can use this simple list. This is or some of the most common ones that people might experience in the moment is stressed, calm, anxious, excited, tired, hopeful, frustrated, happy, sad. all there’s all kinds but those are kind of the typical ones that people might feel and then add one sense to this and say I feel this because so you might again it’s this idea of tuning in so that you can be more aware of actually what’s happening to you in the moment and an example might be I might feel this way because I’m frustrated with my boss or I might feel this way because I’m excited to go on my trip tomorrow or something like that. And if you want to go even a little bit deeper, you can ask what do I need right now? So if you are feeling stressed or anxious again, that’s what do you need? Maybe it’s some of the tools that we’ve practiced so far that help reduce stress and anxiety. So if you can’t, again, if you don’t know, what you feel exactly. And this is this is really challenging for a lot of people. Start with a sentence of say something and see if it resonates with you say like I feel tired. And then, you know, think about that for a second. Is that it or I feel overwhelmed? Just pick any one of those things that I named off earlier in the video and try it on and see if that works out for you. But if you have trouble, that’s probably a sign that you need to take this on as a more more practice that’s every day and something that you might want to keep because if you’re having trouble naming it, then that just is kind of identifying that maybe you’re not present in the moment and you’re not in tune with your emotions or feelings. So of course, there’s the links for the studies associated with this in the challenge emails and in the tracker. They’re always in the tracker, which is a great tool. So you’re checking off these days. Cheryl McColgan (04:37.151)of habits that you’re trying and kind of creating little streaks. And that’s also a great way to keep your habits intact and going from day to day into the future. So if you’re not signed up yet, the link is heelnourishgrow.com slash habits. And for those of you that are doing the challenge right now, I will see you tomorrow.

Cheryl McColgan discusses day 12 of the Healthy Habits challenge with the idea of a “movement snack.” Getting up from your desk on a regular basis and adding in small bouts of movement throughout the day has a number of benefits. 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 (00:00.11)Hey everyone, I’m Cheryl McColgan, founder of HealNourishGrow and welcome to day 12 of your 30 days of healthy habits challenge. Today’s habit is to do a movement snack after for sitting too long. So I love the name of this and normally I’m not a big, not opposed to snacks generally, but you’ll do better if you just eat real meals, but movement snacks, we’re all about those for sure. So all this is going to do is do some kind of movement after you have been sitting for a while during the day. a lot of us have desk jobs where we sit in front of a computer. If you’re very active throughout the day, you have an active job. Maybe this is more like a movement snack in the evening after you’ve kind of wound down. You’ve been sitting around on the couch for a little bit. But anyway, just any time that you’ve been sitting for, you know, say maybe 45 minutes. For some people, you might get antsy quicker than that. For other people, you might want to sit longer. but try not to sit longer than 45 minutes. So you’ll just do like a two minute little movement break. Ideally, you want to stand up if you’re working in front of the desk, doing stretches like I’m demonstrating here on camera. So if you’re watching audio only, I’m pulling back my hand with the other hand just to stretch out my wrists. I do a lot of typing. So that is a really good one for me. You can also put your arms behind your head and grab one elbow and do a nice stretch there. So that could be the first part of your movement snack. And then to just get up for a minute, maybe go get a glass of water or just take a walk down the hall, maybe step outside for a minute, something like that. So your body is just really designed for frequent movement. And these long times that we’re sitting just really aren’t good for us. So especially if you’ve been sitting at a meal for a little bit, having that little bit of movement after. a meal, whether it’s a walk or something like that is really good for blood glucose. So doing something like some air squats that there’s also a recent study on that where it showed doing some air squats. When I say air squats, I just kind of mean like body weight squats where you don’t need any equipment or anything like that is as effective as walking for blood glucose control. So that’s pretty cool. It also just can support circulation, energy, focus. These are just Cheryl McColgan (02:19.24)nice way to break up your day and again just not have yourself sitting all the time. Eventually when you sit for long periods you don’t counteract that it’s know shortens your hip flexors it create a lot of issues in your body. We all get this kind of forward head when we’re working in front of the computer so things that you can do to counteract that like bringing your arms behind your back and interlacing your hands and then really stretching back to create a stretch in the front of the chest is a way that you can kind of counteract some of that you know, hunched forward movement. So I am mentioning a lot of stretching, but I do want you to get out of the chair for sure. Again, try to keep it to 45 minutes. If you get up more frequently, of course, that’s always amazing. But that is the habit for today. So try not to sit for too long. As always, if you’re not yet part of the challenge, you can go sign up. The link is in the show notes or in the comment box below. If you’re looking at YouTube in the description box, it’ll be there. And yeah. Let me know if you find this helpful and I’ll see you tomorrow.

Cheryl McColgan introduces the idea of tracking one thing during the day for the healthy habits challenge. Tracking brings awareness to your behaviors and gives you a powerful tool for habit change. This link is for the free Cronometer food tracking app mentioned in the episode. The habit tracker we recommend is Griply. 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 (00:00.014)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow. Welcome to day 11 of the 30 Day Habits Challenge. And today we’re going to start a practice that is something that’s useful for a lot of parts of your life. It may be something that you’re not used to doing yet. For a lot of people, this is a very foreign thing to them. But the habit for today is to just track one thing. And so that could be tracking your movement, that could be tracking water, it could be tracking your mood, something like that. Again, this is all about learning the skill of discipline. So it doesn’t need to be perfect. You just need to do it. So pick a thing that you’re going to track. Maybe it’s steps, maybe it’s water, maybe it’s like your mood, like I said, or maybe it’s protein. We talked about protein a lot, so maybe you want to track protein. But you’re just keeping it neutral. You’re just collecting data. You’re not judging yourself. So if you’re tracking steps, you’re not shooting for a certain amount. Or if you’re tracking calories, you’re not trying to restrict or anything. You’re just… tracking what is and using it as a simple data point. So that’s the minimum today to just track one single thing. If you need tools for tracking, I’ve mentioned to you the couple of apps before that we have in the resources for journaling, for tracking things. One that I have not mentioned yet, if you’re going to use… If you’re going to track things like protein or calories or things like that, an app is super helpful. mean, back in the old school days, we literally used to write it down and try to find ways to look up calories and stuff. It was a lot more challenging. Now it’s super easy. My favorite, one of the ones that people know a lot is my fitness pal, but I find that one to be very inaccurate, just not that good. Chronometer is amazing. I use the free version for years. I pay for it now because it’s that good. I love it. It’s not super expensive. But if you go to https://healnourishgrow.com/cronometer that’ll give you the link that gives you access to the app. Like I said, it’s a hundred percent free. You get really access to most things you need without ever having to pay anything. It’s just if you want more advanced tracking features like tracking. I think one of the advanced things is more like tracking your micronutrients kind of things, but for just everyday calorie tracking and things like that, it’s a great app and it’s super easy to use. Yeah, so one thing, whatever it is, pick that. That’s your habit for the day. It should be super simple as always. Cheryl McColgan (02:17.922)Hope you’re keeping track of these things in your tracker. If you ran across this and you’re not part of the challenge yet, just go to healnourishro.com slash habits and you can join at any time. It’ll set you on day one. And so whatever time of the year it is, whenever you find this, would still love to have you join. So that is it for day 11 and I will see you again tomorrow.

Cheryl McColgan discusses the habit for day 10 in the Healthy Habits Challenge, a simple 3 breath reset. Breathwork is a great tool for stress relief and attention. 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 (00:00.414)I’m Cheryl McColgan founder of Heal Nourish Grow and welcome to day 10 of the 30 day healthy habits challenge. So today is going to be a habit that I have been practicing for a really long time because it’s a little bit based in yoga, which if you know a little bit about my background, I’m a certified experienced yoga teacher, tons of hours teaching, have been doing yoga since… gosh this is… tough to say, but like over 30 years now I picked it up while I was in college. But anyway, it’s about a breathing practice. And this one’s not a structured breathing practice. This is just to try this one time today. And that’s just to practice a three breath reset. So at some point during the day where you’re either tired or feeling a little stressed, or you’re having an interaction that is making you tense up, you’re simply going to take three deep breaths. Now the one thing I want to teach you about this because there are a lot of structured breathing programs and they all have maybe slightly different purposes. There’s box breathing, there’s alternate nostril breathing, there’s a ton of different breathing practices. And we are going to talk about another one I think later in the series that’s for a different purpose. But really this is just a practice to just get you thinking about breathing. And the thing I just want to bring home is that the most One of the more important parts of any breath practice, I think if you’re using it to calm down or to fight stress, which is what we’re trying to do with this one, and that is to extend the exhale slightly longer than the inhale. So if you inhale for a count of four, for example, you want to exhale for at least a count of five. And the reason that this works and there’s plenty of data on it, like you know, with this whole challenge, there’s always research and the links for those are in your tracker and emails. But the slightly longer exhale activates your parasympathetic nervous system. And that’s the part of your nervous system that’s for calm, that’s for rest and digest. And it’s the one that a lot of people really have trouble accessing. So just having that slightly longer exhale is a great way to do that. So today, like I said, one of those times you’re just going to do that slightly longer exhale. Cheryl McColgan (02:18.487)This is gonna cue your nervous system to be more calm and it’s gonna help with stress and impulsive decisions. So it’s particularly useful in situations maybe with your significant other or at work or with your children. Anytime you’re feeling a little frustrating, just take a moment, three deep breaths, slightly longer exhale, and then deal with whatever the situation is. So you might wanna use some kind of trigger moment today. that makes you think of it. Like again, if we do this habit stacking thing, the thing that’s going to help you do it most easily. Now that’s most useful when you, it’s something that you want to accomplish every single day. And I certainly think taking this time, any time of day, doing it at a specific time is really good, but I think it’s really more useful even, like I said, in those little situations where you might have some stress, like before a meeting or when you’re driving in traffic or something like that, or just using it to really settle yourself down before bed, you could make it. part of your bedtime ritual if you wanted to do that. So that’s today’s thing. Super easy. Just breathe. If you want to read the signs, make sure you’re signed up for the challenge. You’ll get all the links in the tracker and in the emails. And that’s it for today. I will see you again tomorrow. I was almost going say next week, but man, we’re only on day 10 here. So we got a lot to go.

In this conversation, Cheryl McColgan discusses the significance of prioritizing protein intake in meals, particularly as one ages. She emphasizes the benefits of starting meals with protein to enhance satiety, meet nutritional needs, and support muscle health. Cheryl explains the concept of anabolic resistance and the importance of leucine in protein synthesis, providing practical advice on how to incorporate more protein into daily meals. The discussion highlights the challenges of meeting protein requirements and offers strategies for achieving a balanced diet without feeling restricted. Takeaways Eating protein first can help you meet your protein needs.Protein is highly satiating and can prevent overeating.As we age, our protein absorption efficiency decreases.Aim for 30-40 grams of protein per meal for muscle health.Leucine is crucial for stimulating muscle protein synthesis.Tracking protein intake can help ensure adequate consumption.Eating protein first can change your overall eating habits.It’s important to balance protein with carbohydrates and fats.Consider adding a protein snack before bed for muscle recovery.One meal a day focusing on protein can be a great start. 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 (00:00.524)I’m Cheryl McColgan founder of Peel Nourish Grow, and welcome to day nine of the 30 Day Healthy Habit Challenge. So today we’re going to talk about one of my favorite things, one of my favorite hacks, if you want to call it a hack, and that is today’s habit, and that is to eat protein first at one meal. So you don’t have to do it every meal, just one meal today. It’s not about perfection. This is just about sequencing. So doing this one meal totally counts, if all you do is that, you win today. The reason that you want to start with protein is because it really highly satiating, it increases fullness. And one of the things that I’ve been working on my protein intake, I’ve been tracking it for about the last five or six years now, where I’ve really been more focused on intentionally getting more protein each day. And even after all that time, if I am not focused on it, I will tend to not get enough protein on any given day. So one of the things that eating protein first does for you is if you’re if you’re one of those people that they’ll say when they learn what their optimal amount of protein is, you’re like my gosh how would I eat that much protein it’s so difficult. Well it’s probably difficult because you’re eating other things first that take up this, I always say when I’m talking about a salad or bread before meals, I’m like, no, that’s just gonna take up the space where the meat should be, right? So I always keep that in my mind. That’s how really I approach every meal is I know how much protein I’m supposed to get each meal. I get that out of the way, I put that on my plate, I weigh it out, and then I know that I’ve gotten that. And then I use carbohydrates and fats to fill in the energy calories after that. So that’s… Really the main reason to do it is because protein is very satiating. Most people don’t get enough of it. And eating it first really allows you to make sure that you get it in. This is important for a few reasons. First of all, as we age, there’s this thing called anabolic resistance. So basically it means that the protein that we eat is not absorbed properly or might not be broken down effectively. I don’t know if they really know what the exact mechanism is, why that happens. Cheryl McColgan (02:17.934)But basically, it’s like if I eat 30 grams of protein as an 18-year-old person, that’s almost getting 100 % utilized in the body. Whereas if I eat 30 grams of protein as a 45, 55, 65-year-old person, maybe only 80 % of that gets broken down into amino acids. so especially as you get older, that getting the proper amount of protein is really important. Unfortunately, what tends to happen, people’s appetite sometimes get less or over time or they just don’t eat as well as they get older and they just get less and less protein and that just creates a number of health problems. Sarcopenia is low muscle mass that can happen as you age without strength training and without the proper amount of protein. There’s also this other idea called the protein leverage hypothesis, which is basically that your body will keep seeking out. eat until your protein needs are met. So if you are eating a lot of either processed foods or a lot of foods that might be good for you, but don’t contain a lot of protein, it tends to make you overeat because your body will still be telling you, no, I still need protein. I still need those amino acids. And so you just keep eating and eating until you get to that point. So that’s some of the reasons that it’s very important. And since we’re on the topic, I’ll just go ahead and talk about that. You know, you heard me mention 30 grams. 30 grams of protein is basically what’s required to stimulate muscle protein synthesis. again, if you’re an older person, you might need more like 35 to 40 grams per meal. the real key there is not necessarily the grams of protein, it’s the amount of leucine in the protein that stimulates muscle protein synthesis. And they say that that’s two to three grams of leucine required to start that process. So again, as we get older, it might not be broken down as efficiently. So you really want to get like 35 to 40 every time you eat a meal. Every time you eat is an opportunity to stimulate muscle protein synthesis. And for most people, even the smallest women, you need about 100 grams of protein a day. An easy way to figure this out and kind of what’s been going around in the health space and people that are focused on this work, people like Dr. Don Lehman that do this kind of literature about protein, Dr. Gabrielle Lyon. Cheryl McColgan (04:36.558)is that so the minimum is about one gram of protein per pound of ideal body weight. So say you are a woman, you might have a few maybe your 10 or 20 pounds of weight, you have little weight to lose. And so whatever you weigh now, you feel like your ideal weight for your height is 150. Well, that’s the amount of protein you’d be trying to get in a day is 150 grams of protein. So for me, what that has meant is I’ve had to add a fourth meal into my day, basically like an afternoon protein hit. Because I find it challenging to, number one, wake up and get something like 50 or 60 grams of protein. I mean, that would be ideal, but I just don’t have the appetite for that. So I always go for like 35 to 40 my first meal of the day. And then lunch again, it’s kind of hard to eat something that’s going to be that amount of protein. So it’s usually lands around 40 to 50. And you can see how that’s still by the end of the day, if I’m shooting for 150 grams of protein, I’ve still got like 60 or 70 to eat and you don’t want to be eating ideally a giant meal before dinner. having that little afternoon protein and then the evening meal is kind of how it’s worked out for me. I’ve also had people talk or heard interviews where they talk about having, you know, a protein snack in the evening before bed is very muscle stimulating and just kind of If you’re a person that’s working on your body composition, working on building muscle, working out a lot, maybe having, you know, that eight o’clock protein shake or something before you go to bed might be a good way to get that extra amount in. I did just mention protein shake. Ideally, that’s not what we’re leading with in this challenge. You’re eating a real food protein for your first part of your meal, and then you’re filling in with carbs and fats. Anyway, that is all the reasons why you want to start working on eating protein first. And you’ll see that if you do that, it really changes the way you eat pretty naturally. So instead of having to restrict a lot of things or change a lot of what you eat, if you really just eat the protein first, you’ll find that the things, the rest of it kind of balances itself out pretty easily. And it also becomes very hard to overeat on protein because say you’re eating a chicken breast, you’re not really going to, you know, magically overeat chicken breast. It’s pretty hard to do. Cheryl McColgan (06:51.106)But we quite often magically overeat other things like that have that carbon fat combination. If you just start eating some chips or you know, those kinds of foods, bread or whatever it is, those are much easier to overeat for that reason. And also I think going back to the protein leverage thing, that’s probably why as well. So that was probably more than you wanted to know about protein, but I really wanted to make a good case for why eating protein first is a habit that you really should take on in your life. And Hopefully you will maintain this one. I think doing it one meal a day at first is pretty dang easy. So maybe you carry that out for the rest of challenge, or again, maybe this is just one of those you try, you’re not sure it works for you, or maybe come back to it later. But for today, it’s just eat protein first at one meal. So that is it for now, and I will see you again tomorrow.

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 this conversation, Cheryl McColgan discusses the importance of reflecting and adjusting weekly habits to foster personal growth and discipline. She emphasizes that perfection is not necessary, and encourages listeners to integrate small habits into their daily lives. The conversation also highlights the significance of aligning habits with personal priorities and sharing wins and challenges with others for support. Takeaways You don’t have to be perfect; just keep trying.Reflecting on habits helps identify challenges and adjustments.Completing a habit is a win, no matter how small.Aligning daily habits with priorities simplifies decision-making.Weekly evaluations can enhance personal growth and discipline.Small adjustments can lead to significant improvements over time.Sharing wins and challenges fosters community support.Self-reflection is key to understanding personal resistance.Tracking workouts can reveal patterns in energy and motivation.Integrating reflection into weekly routines is beneficial. 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 (00:00.162)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day seven of the 30 day healthy habits challenge. So today you made it through a week. You’ve tried six new behaviors up to this point or maybe not so new, maybe you’ve tried them before, but you just haven’t integrated them into your everyday. And now it’s time for the weekly reset. Time to reflect and adjust because again, this is about learning the skill of discipline. through habits. You don’t have to be perfect. You’re just need to get it done. And again, if you missed a day, it’s no problem. You just jump back in. You can do the habit the next day or just restart, pick up wherever you are. It’s not meant to be this crazy restrictive thing. I do think it’s fun, you know, to use the tractor to keep streaks going. These are such little small habits every day that it’s almost they’re too small to ignore. Like you kind of have to do it because it’s like, I always notice if I have a bigger thing that I’m dreading, like a big project for work or going to the gym on a certain day where I’m not really feeling it. If I put it in the perspective of it’s a big long task, like it’s going to be an hour workout, it’s got it supposed to be a heavy leg day and thinking about all of those things that can definitely make you not want to do it. But if you put it more in the perspective of, okay, I don’t feel great today, but I’m just going to work out for five minutes and if I really don’t feel it, I can quit that kind of thing. That will make it a lot more likely that you follow through. So that’s why it’s good to do these reflect and adjust evaluations of the week. If any resistance came up around doing any of these habits, I’d be surprised again, because they’re so small, but it could happen. It could just be got super busy one day and you just didn’t even feel like it was worth it. It seemed too silly or didn’t speak to you for whatever reason. This is the time to reflect on that. and adjust and kind of just get some learning out of it about yourself and you know why are you resistant to certain things and just self-reflection basically. So what we’re going to do today is write down one win, one challenge, and one small adjustment for next week. Hopefully you can find one of each of those. Again it’s kind of like the gratitude practice sometimes it can be hard to think of at first or if you’re having a particular bad day but Cheryl McColgan (02:25.774)One win is any day that you completed the habit. That’s a win. If you completed all six of the habits, that’s a big win. What was one challenge? What was the one thing that or one habit that you kind of thought about that didn’t speak to you you didn’t want to do it or you tried it and it wasn’t for you or you tried and it was too hard, something like that. Uh, and then one small adjustment for what next week, what can you maybe do better? What can you incorporate more of? The one thing I would encourage you to is to go back to the three priorities that you set for the beginning of the challenge and see if you were able to incorporate those in each day with the habit that came up. Could you tie it back to your priorities? So say your priorities were that you want to eat healthier and be more present with your family and whatever a third one is. But could you take those daily habits that we tried and was there a way that you could integrate that into the things that your priorities because at the end of this that’s really what you’re learning to do is you want to identify your priorities and that that helps make each decision that you make every day a little easier because if it aligns with your priorities Then that’s something you should be doing if it’s something that doesn’t align with your priorities like you said you want to eat healthier, but you have this idea that you want to you know, eat ice cream every day or something. I’m not saying ice cream is wrong. It’s just like maybe every day is not the greatest. But that doesn’t align with your overarching goal, right? Your overarching priorities. So it’s just something to look at in these times when you’re doing the evaluation or the reflect and adjust period. And that’s kind of at the end of every week, whether you’re doing this challenge or whether you’re doing a habits thing or not, it’s still a useful tool, this particular thing to kind of integrate on a Every so often basis, I like to do it once a week, just kind of look at the wins for the week, look at the challenges, what’s a way to adjust, kind of working on that for myself right at the moment with my strength training program because I’m noticing, I’m way overdue for a deload, my body’s very tired, I’m trying to make it to some time when we go out of town to have a little break, but I’m adjusting now because I’m noticing that my body is really. Cheryl McColgan (04:47.808)not in a good place at the moment and so I’m having to adjust my plans but that comes from a reflection because I reflected back on the week reflected on kind of how I was doing with my workouts one of my habits has been to you know I always track the workout and I also make some commentary about how it went or what kind of day it was and I’m noticing just more really tired days more really dragging days more days where I am not dreading it, but it’s just more challenging. And so I’m definitely noticing that, okay, maybe there’s my body’s telling me something here I need to reflect and adjust. So I would say work that in, and every week, no matter what you’re doing, this is a great habit in and of itself, right, to maybe look at in the future. So as always, the links for the research will be in the tracker. And I’d also love it if you’d hit reply on the email and tell me your wins. from the week. would just like to hear them. think it’s fun. or share them in the comments below because we can just all cheer each other on with our wins. And you know, it’s not always, not always pleasant to publicly share your challenges, but if you’re so inclined or you want advice and you think other people might have a strategy that could help you pop that in the comments too. You just never know what kind of feedback you’re going to get when you, well, I will say YouTube tends to be more aggressive with the feedback sometimes I’ve noticed that so you you can decide if you’re up for that or not. Would love to just hear your thoughts on week one in the comments and that’s it for today. I will see you again tomorrow. Take care.

In this conversation, Cheryl McColgan discusses the importance of replacing unhealthy habits with healthier alternatives rather than restricting them completely. She emphasizes the ease of substitution in creating sustainable dietary changes and introduces the concept of mindfulness and tracking behaviors to facilitate change. The discussion is framed within the context of a 30-day healthy habits challenge, encouraging listeners to adopt small, manageable changes for long-term success. Takeaways Substitution is easier than restriction for behavior change.Small swaps can improve diet quality without drastic changes.Mindfulness in tracking behaviors can lead to automatic changes.Replacing unhealthy foods with healthier options enhances adherence.Cutting out beloved foods can lead to a rebound effect.Practicing discipline is key to forming new habits.The challenge encourages starting changes immediately, not waiting for a specific time.Mindful tracking can help in reducing alcohol consumption.The goal is to create sustainable habits through gradual changes. 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 (00:00.152)Hey everyone, I’m Cheryl McColgan, founder of Heal Nourish Grow and welcome to day six of your 30 day healthy habits challenge. So today we’re going to work on doing something that is not restrictive, but yet just replacing. So for example, this is just again, all about practicing discipline. And so instead of cutting something out completely, we’re just gonna do a swap. So one of the easier, Examples I can think of for this is maybe you drink a sugary drink or soda every day. Instead, consider drinking a glass of water in place of that or replace it with something closer to a soda, which would be maybe a diet soda, sugar-free soda, something like that. So rather than just trying to ditch the habit completely, we’re going to do a replacement behavior. And the reason this works is that substitution is just a lot easier than restriction, right? So small swaps can really improve your diet quality without having to do any crazy, really restrictive things. Like for example, keto, as you know, that that’s what I’ve done very strictly in the past. Right now, just so you know, I would still say I’m low carb, but I have kind of changed the way that I have been eating over the last year because I’ve started strength training a lot more and I did a bodybuilding competition. And so my diet looked a little bit different than it has for the past seven years, but I’m definitely still low carb and go in and out of ketosis at times still, but much more carbs in my life. Right. So that’s the example is that when you do something like keto and you go all in at the beginning, you’re really doing a lot of restriction, but instead can you replace those? And that’s really what it looks like for a healthy diet, no matter what kind of style of eating you choose, whether it’s just eating more whole foods or eating less sugar, whatever it is for you, making those adjustments in a sense that you’re replacing something rather than restricting it is a lot easier. So in the idea of like the keto diet, one of the things like so for example, carbs, let’s say potatoes well. Cheryl McColgan (02:09.814)instead of just getting rid of potatoes altogether, maybe replace it with something else that’s lower carb like cauliflower. Cauliflower is the solution for everything, right? So it’s just a replacement thing. And it also just create better adherence because if you try to cut everything out at once, and that’s really, again, what this whole challenge is all about is that year after year when I’ve talked to people or worked with people on doing new habits or New Year’s resolutions or goals for the new year, people always tend to bite off more than they can chew because when it comes to the time of year, like if you happen to be doing this in January, I mean, I hope you pick it up anytime. Because like I said, it’s always for me, it’s like, okay, notice that you need some help with something and don’t wait till Monday, don’t wait till tomorrow, just start doing it now again. So you could start this challenge over any time that you need it. But really it’s… Cheryl McColgan (03:28.281)But really what it’s meant to do is get you thinking in the right direction and start trying little new things so that you can create bigger changes later if that’s your goal. Or maybe there’s something that you think you want to change in your life. So maybe you try this one little habit around that first and then you think, okay, well that’s really not the right way to approach it. Or maybe you don’t actually need to change that thing at all. Maybe you just need to replace some behavior. So anyway, I hope that gives you some sense of why we’re doing it this way. But also in this particular one, like the restriction versus replacement, it’s just an easier behavior change. Because if you’re still going to have, here’s another example, if you need to cut down your coffee, right, or cut down your caffeine, instead of cutting out coffee completely, maybe you switch to decaf or maybe you switch to half-caf. You still get the taste, you still have the behavior, you still have the enjoyment of it, but without the thing that you’re trying to negatively impact. So hopefully that makes sense. Just doing these behaviors that replace things rather than restricting them is a lot easier. It can also just make you if you if you’re working on diet in particular, I mentioned adherence like diet is probably the place where it really impacts the most. Because again, like cutting out those things that you love is eventually going to cause a rebound effect process possibly whereas if you put in something similar but healthier, it just makes that behavior easier to repeat over time. And then you might find as you practice behavior longer and longer, it becomes more of a habit. Then maybe you cut down or cut back or cut out certain things because there are definitely certain things. And again, diets probably the best example, but there’s, there’s definitely things in your diet that just aren’t healthy and you’d be better off if you cut them out completely. And you probably say the same things about some lifestyle behaviors as well. So I think I may or may not have mentioned earlier in the challenge that You know, another thing that people like to look at this time of year tends to be behaviors around alcohol. And I, in the past, had interviewed Ian, who’s the founder of Sunnyside, and he had reached out to me because they’re doing something this month. So their app is available year round. And it’s actually a really cool app because it’s kind of on the same vein. It’s not totally taking the behavior away or it’s not restricting. It’s just asking you to be more mindful and track things. And as you track things and become more mindful, Cheryl McColgan (05:54.37)sometimes your behavior changes automatically. And so around alcohol, they’re not saying don’t drink at all, but they’re just saying be more mindful and maybe eventually do replacements, do mocktails, do different kinds of beverages, or eventually start cutting back. But it’s the tracking and the mindfulness about it and that substitution behavior that makes it really useful. So anyway, I’ll make sure that is in the show notes as well because they are actually offering a totally free. January program that you don’t even have to put your credit card in for. But anyway, the app is really awesome. And if that’s one of your behaviors that you’d like to do this substitution with, I would definitely recommend trying that app at some point. So hopefully this makes sense. That’s a pretty simple habit to try for a day. Just swap one thing. We’re just replacing or changing slightly. We’re not restricting. But just, again, that practice of being mindful around this and noticing what it is you might need to change, I think will be super helpful. So. That is it for today. I will see you again tomorrow.

In this conversation, Cheryl McColgan discusses the importance of developing a gratitude practice as a healthy habit. She emphasizes the challenges of recognizing positive aspects in life due to our brain’s natural tendency to focus on negatives. Cheryl shares personal anecdotes and practical tips for cultivating gratitude, including writing down daily appreciations and reflecting on small joys. She highlights the scientific benefits of gratitude for overall well-being, resilience, and stress management, encouraging listeners to adopt this simple yet impactful practice. Takeaways Developing a gratitude practice can be challenging but rewarding.Our brains are wired to focus on negatives rather than positives.Finding small joys in daily life can enhance our perspective.Gratitude practices are backed by research supporting well-being.Writing down what you’re grateful for can change your brain’s response.Reflecting on your day can help reinforce gratitude.Using a physical journal may enhance the gratitude experience.Gratitude can improve resilience and stress management.Small, manageable habits are key to success.Consistency in practicing gratitude leads to lasting benefits. 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 (00:01.07)Hey everyone, I’m Cheryl McColgan, founder of HealNursH Grow and welcome to day five of the Healthy Habits Challenge. So today is a habit that I’ve tried many times in the past. I haven’t always been able to get it to stick, but whenever I do it, I do find it really useful. And that is to develop a gratitude practice. But today, in the light of just, you we’re just doing small habits, manageable habits, we’re just gonna write one thing. that we’re grateful for today. That’s it, one thing. And this is a challenge for some people because it’s really, you you might have a day where you think that there was nothing good to appreciate, and I hope you don’t have too many of those days. But what happens is our brain is kind of naturally wired to notice the negatives more than the positives. Our brain was evolved under this paradigm of like, there’s a lot of danger in the world. There’s animals and things that we had to watch out for and it’s a lot. different nowadays, but our brains are still wired in that way. And so it tends to go to the negative things first and not notice the positive things in life. part of this habit is really changing the way that you look at everyday life and finding small joys. The way I like to look at finding things to be grateful for is it’s not always this grand thing. I mean, yes, every day we can be grateful for having a roof over our head or having a job that pays us so that we can buy food and all those kinds of things. And those are probably the more obvious things that we’re grateful for. Or maybe your friend did something nice for you that day, or your husband or your spouse or your partner did something that you really appreciated. So those are all kind of easy things to think of to be grateful for. But I’ve started finding some things in my day where there’s just like these little moments of joy, and it’s something that just brings a smile to my face and… you know, makes me think in a more positive way. So for example, the first time I recorded this, I lost some of the recordings, unfortunately. There was no sound for some reason. But anyway, I have this silly little sticker on my desk. And so if you’re not watching on YouTube, I’ll describe it to you. It’s just an alpine scene, retro with, it says, apres on it, like for apres ski. And this little silly thing. Cheryl McColgan (02:18.988)It just made me smile. was on Amazon looking for some Christmas things and I saw it and it’s just a sticker. So was very, very inexpensive and I bought it and it just brought me a little moment of joy. Now this doesn’t mean to say that it needs to be something that you buy because quite often it’s other things like I’ll notice a new flower comes out in our yard or something. I just take a moment to like really appreciate that and be grateful for it or trying to think of some other. good examples or just appreciating a really good meal that you had or a good dish that you tried or, you know, just little things like that, something that you cooked, especially if somebody else made it for you, then it’s really something to be appreciated, right? So just finding those little joyful moments throughout your day can really help make this practice easier. And then if you decide again to take this on as a more serious practice something that you’re going to maintain over time. And I do suggest that you try it because there’s plenty of research backing. As I said, with all the habits, there’s always something backing this up on why you want to do it. But this one, the research really shows that it just helps with your overall wellbeing. It helps again, train your brain to look for wins instead of always looking at the negative. And then a gratitude practice can also shift your attention to what’s working, which supports resilience and stress management. And you know, stress management, who doesn’t need that, right? We could all use that. So just the fact that it improves overall wellbeing from this simple little practice of writing down what you’re grateful for each day. To me, it’s a no brainer. And I am really kind of mad at myself that I haven’t been better about taking on this practice more seriously over time. Now, I’d also say for this particular day that we’re just writing this one thing that we’re grateful for, I wanna encourage you to write it just on a notepad or just hand a paper, write it instead of putting on your notes on your phone or instead of in your habit tracker, just because there is something very different about actually writing that affects your brain differently, I find. So just try that for today, actually writing it out. But you can also use, I’ve recommended a couple of apps for you to try that are either the habit trackers or journaling, that kind of thing. And you can, so you can also write it in your app. And if that makes it easier for you to do this practice. Cheryl McColgan (04:38.39)on a daily basis, then I would definitely use an app. But also a lot of people just like using an old school notebook or journal and just handwriting it down. the time that I was doing that for a while, I really did find that it shifted my perspective. It just made me feel a little more calm each day. So anyway, it’s an easy win. Just do it at the end of your day. That way can kind of take a moment to reflect on your day as well, which can often be a useful habit to have too. And yeah, so that’s your goal for the day is to write down one thing that you’re grateful for. And as always, the show notes or the sorry, not the show notes, but the links are in the tracker and in your email. And so you can read about those studies that show how this gratitude practice works. And again, just as a reminder, those that’s always optional, but everyone you find one of these habits kind of speaks to you, that might be the time to dig in and read. a little bit of the research or to do the journal prompt at the end of the day so you can really explore like why you think this would help you and how it’s helping you and that sort of thing. But those are all optional. Again, we’re trying to keep this simple and repeatable and small wins. So you just do your one thing, your habit, you write it down. It doesn’t take too much time at all. And yeah, so start there, stick to that. But always if you’re inspired to do more, that’s always encouraged too. So that’s it for today. I will chat with you again tomorrow. Have a great night. Bye bye.

In this conversation, Cheryl McColgan discusses the significance of establishing a wind down routine before bed to enhance sleep quality. She emphasizes the importance of calming activities, such as reading, warm baths, and reducing screen time, to prepare the body and mind for sleep. Cheryl also touches on the use of sleep supplements and tools to improve sleep, highlighting the critical role of good sleep in overall health and wellness. Takeaways Create a simple wind down cue before bed.Calm your brain and nervous system for better sleep.Screen time at night is a poor habit for sleep.Reading before bed can help you relax.Warm baths signal your body to calm down.Turning off bright lights aids in winding down.Sleep is critical for health and longevity.Good sleep supports weight loss and fat loss.Consider a warm drink as part of your bedtime routine.Engage with others about effective wind down routines. 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 (00:00.078)Hey everyone, I’m Cheryl McColgan, founder of HealNurshGrow and welcome to day four of your healthy habits challenge. Today’s habit is very simple, but it’s so powerful and it has to do with one of the things that I think is one of the most underappreciated aspects of health and that is sleep. And so the habit that we’re going to do today is to create a simple wind down cue before bed. So what this does is basically gets you ready for sleep, starts to calm your brain, starts to calm your nervous system so that you can actually get in bed and go to sleep instead of getting in bed and staying wired for multiple minutes or even hours after that. Definitely something we want to avoid. So having this consistent wind down cue is exactly what it does. Cues your brain and your body to be ready for sleep and to start to calm down. There’s any number of things that this could possibly be for you. One of the things that you will have heard from many people in the past, and this is so true, is that screen time at night is really a poor habit to have to get good sleep. So maybe your wind down cue is putting your phone in the other room and putting it on the charger before you get ready for bed. That’s a great way to do that. It also cuts down on the blue light. So that will allow your body to produce melatonin, which gives you better sleep. But this cue is something you want to do consistently every day, just so that it gives again, your brain and your body that idea that it’s time to calm down. Another thing that people really like doing for this type of cue is to simply do some reading before bed. And so again, not reading on a device like your computer or your phone, but maybe an old school book. I know that sounds crazy or the the Kindles now have, they don’t have any blue light coming off of them. And just reading is just very calming in the evening. It’ll put you right to sleep. Even books that you’re in love with and excited about. Sometimes it’s like, it just starts to get you very drowsy and you want to ideally do it in bed. as soon as you really start to get sleepy, you just put the book aside and go to sleep. Cheryl McColgan (02:16.782)Another one that’s great for bedtime is a warm bath. The whole reason that this works is warming up your body. And ideally you want to do it maybe an hour to an hour and a half before bed. But again, it’s a relaxing activity. It’s something that signals it’s time to calm down and get ready for sleep. But it also has a physiological response in the body where you warm up your body temperature a little bit. Then when you get out and it starts to come back down, your body temperature coming back down actually makes you sleepy. So that’s another good one. But really any of these, can be anything that works for you. You just want it to be something that you can do on a consistent basis and that actually helps calm your nervous system. So it could also be, you know, a breathing exercise or some light stretching or, you know, anything like that, that’s going to make going to bed easier for your body. Another one is, Turning off bright lights. So maybe your cue for your wind down is to go around your house and turn off all the lights and maybe you just have like a gentle Red light in the room or just dim lights in your room as you’re winding down But just doing those cues time after time eventually it gets your body to a place where It’s calm enough and it’s ready some other things that I use for sleep since we’re talking about sleep sometimes just a wind down cue is not enough for some people but Again, I think if you practice it on a consistent basis, that’s going to change over time where it really does help you get to sleep. But there’s other things. There’s supplements you can take. mentioned melatonin. I actually wouldn’t recommend taking that on a regular basis because it does tend to make you feel groggy in the morning. In addition to that, it can also affect your own melatonin production over time. So that’s kind of not as recommended. But there’s plenty of sleep supplements. Sorry, I was losing my word there. Sleep supplements out there. that I’ve tried, I’ve used a brand called Dream. I had a new one sent to me that was from, the company’s escaping me. It’s kind of a funny name, but I’ll link it in the show notes. So also that could be part of your ritual is if it’s both of these drinks are kind of like a hot cocoa that you drink at night that has magnesium, GABA, some other sleep inducing things in it. So that could be your ritual is to make your nice warm drink, go get in your bed, sit that, relax, and then. Cheryl McColgan (04:38.434)go to sleep. So that’s one of the tools that I tend to use a lot. And then I’ve also talked a lot about in the past that I use a bed cooling pad. So I’m menopausal age, unfortunately. And a few years ago, I started getting horrible night sweats where it just really interrupted my sleep. So I started using a cooling pad on my bed about five years ago. And now it is so hard for me to sleep without it because it actually not only cools you but warms you as well. and can use it to like gently warm the bed as your, almost as your alarm clock. Instead of using a harsh alarm, it just starts to warm up your body and wake you up very naturally. So depending on where you are with sleep, this wind down cue is a great start. And that’s all we’re looking for in this challenge, right? Just trying some new little habit snacks that you can see if it works for you or you can see if it would do you good to add it on in the future. But this is just the beginning. So sleep is such, like I said, such a critical and underappreciated thing for health, longevity, for weight loss even, helps with fat loss. I mean, there’s so many reasons why you want to get good sleep, but this is just a small way that you can get started. Start repeating this if it speaks to you. If you’re someone that has trouble with sleep, I highly recommend that you take this one on and keep it for the rest of the challenge and beyond, because it will only help you. It may not be enough, like I said, but it is great stars. So some of those things that I mentioned, I’ll make sure I link them in the show notes. But for now, just create your simple wind down cue before bed. Try it out, see how you sleep and let me know in the comments if this works for you. If you already have a wind down routine, I’d love to hear about it because I think everybody wants to hear some good ideas if they can’t think of anything that works for them or speaks to them. So definitely let me know if you have any tips and we can share them with everybody else in the comments. OK. See you again tomorrow.

In this conversation, Cheryl McColgan emphasizes the significance of incorporating movement into daily life as part of a healthy habit challenge. She discusses the importance of discipline, consistency, and starting small with just 10 minutes of movement each day. Cheryl highlights the benefits of exercise for both physical and mental health, including its effectiveness in combating depression and anxiety. She encourages listeners to find ways to make movement a habit and to build up their heart health gradually. Takeaways Discipline is just repetition and consistency.Start with small steps to build a habit.Exercise can be as effective as medication for depression.Aim for at least 10 minutes of movement daily.Strength training twice a week is sufficient for health.Consistency is key to maintaining healthy habits.Find ways to make exercise enjoyable and engaging.Track your progress to stay motivated.Overcoming mental barriers is crucial for exercise.Building heart health takes time and patience. 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 (00:01.08)Hey everyone, I’m Cheryl McColgan, founder of HealNourishGrow and welcome to day three of the 30 day healthy habits challenge. Today we’re going to talk about movement. So even though you’ve already been doing that as a component of this challenge from day one, I just want to talk about the importance of it. Again, reminding you that discipline is just repetition and consistency. So even on days that we aren’t motivated to move quite often, just knowing that it’s a habit, making that commitment to discipline is enough to make it work. And so today you’re just doing 10 minutes of movement. Maybe you’re trying something different than the other days that you’ve already moved in this challenge. That’s one thing I want to encourage you to do throughout the 30 days is you’re doing your 10 minutes of movement per day. Say you like, like I do have already a regimen where you lift weights a few times a week. I happen to be doing five, but whatever works for you actually based on the research, just two days a week of strength training is enough, but we’ll talk more about that at some other time. But so for example, for me, I’m very bad about stretching and mobility. So that’s the kind of thing that I’m going to be doing for my 10 minutes a day for my movement. So I’m going to keep my regular thing that I’ve already been doing on a consistent basis. And I’m going to add that in through the 30 days. So the minimum counts, you don’t have to do more than 10, but just challenge yourself to do 10 minutes of whatever it does. So why this matters is obviously there’s so many components of health. And I think that everybody has pretty much heard all of these things at this point. But for your heart health you need to get your heart rate up every day I think that the recommendation now that is being said is hundred and fifty minutes per week So we’re just doing ten minutes a day. We’re not quite there yet But what I want to do is again encourage you to start slowly. You don’t go from zero to a thousand Instantaneously, you know, we need to build up practice build up our heart health build up our heart strength to get to those longer amounts of activity. And so if you’re a person that doesn’t move consistently on a daily basis now, setting yourself up for failure is what’s going to happen if you say, I’m going to walk for half an hour every single day when you’ve been doing nothing. It’s just too much. That’s the way that people, you know, get into these new year’s resolutions and don’t make it very long because they, bit off more than they can choose. So doing these small steps really helps. In addition, Cheryl McColgan (02:22.912)Exercise is actually more effective than antidepressants for depression. Yes, you heard me say that right. Why every doctor and every psychiatrist and every psychologist does not promote this. is in their literature. It is very clear that exercise is as effective as medication for depression and anxiety. Now, if you’re on this medication, I’m not telling you to get off. I’m not a doctor. I’m not saying that it doesn’t help you or that you don’t need any of those things. Nobody’s saying that. But consider, especially for certain types of depression, that exercise is just as effective. Studies have shown this time and again. So if your medication is not working for you, or if you’ve had to add on medication because it doesn’t seem to be effective, consider that exercise might really be a great addition to your mental health and discuss that with your doctor. And like I said, there’ll be some research links in this right here. I can’t remember if those… specifically were in this one because I could put that I could put in there probably 100 links for each of these habits if I really wanted to but I just wanted to keep it obviously brief so that you might actually look at them and read them but if this is something you’re interested in just go to pubmed.gov and type in exercise and depression or exercise and anxiety and you’ll just see a whole huge long list of research in this area. But the idea with the movement is we want to show up still when motivation is low. Because like I said, we’re not always gonna be motivated every day, but we can practice discipline every day. And my trick, and I used to be a runner, I’m not anymore, but I ran consistently for 17 years and my knees gave out. And if I had to do it all over again, I never would have done that kind of exercise. If I would have strength trained when I was younger, more consistently, I would have just been so much more happier and my body would be so much better off for it. But anyway, it was a practice of discipline and I did it whether I liked it or not. And what was really effective for me on days that I really didn’t want to go run, even though I was scheduled to go run, is I’d be like, okay, just put on your workout clothes and just go out for five minutes. And after five minutes, you still don’t really want to go, just come home. And I would mentally convince myself of that more times than I care to admit. And sure enough, I’d go out and I’d get started. you can guess probably the amount of times I turned around and game home. Cheryl McColgan (04:45.304)game home, that was like zero. I don’t, literally don’t think I ever did that once I started, once I got out the door. And so that’s another, just trick yourself. Sometimes it’s even just, I’m just going to put on my workout clothes and then see what happens. So, you know, just find ways to do that. Find ways to make it a habit. And again, this is a reason we’re starting with 10 minutes, cause it’s so small that you almost can’t. Like you can’t convince yourself not to do it almost because it’s so little. It’s easy when I think of like, I think I got to go to the gym and I’m going to be resistance training for the next hour. That’s easy to convince myself out of. But if I convince myself, okay, I’m just going to go to the downstairs gym and I’ll just do a few things. And if I really don’t feel like it, then I just won’t finish again. That, that really never happens. The key is just getting yourself out the door or getting the shoes on or whatever it is with the movement you’re going to choose getting in that cold pool. Once you’re in there, you’re going to be fine. It’s just getting to that point. So as always the links to those studies will be in the tracker for you and in the email and Be sure to check off your habits We want to keep that consistency going and keep that little gamification of you Making the checkmark having your list that up how many days in the road do you have a streak? Let’s just keep it all going. So have a great rest of your day and I will see you again tomorrow

For day two of the 30 day healthy habits challenge, Cheryl shares why hydration is so important and how to use this simple yet important habit to start your day. 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 (00:00.098)Hey everyone, I’m Cheryl McColgan and welcome to day two of the 30 day healthy habits challenge. This one I’m really excited to share with you. It is something that I have been meaning to do for a long time. So I will be doing this throughout the challenge with you. And that is to drink a glass of water after waking. That is so simple and yet I don’t know, I never do it. Do you? So ideally you want to do this. before you have your coffee, before you have anything else. I’m not telling you a very specific amount, but they make it a large glass of water. So in my world, I have this, actually I have it right here on my desk. It is empty. So it’s proof positive that I need to be drinking more water. But this is about 16 to 20 ounces in this glass. And that is what I like you to do before you do anything else. Now, if you happen to get this on the, you you get this in the morning, but more than likely, You might have already had your coffee or you’re listening to this while you’re drinking your coffee. If that’s the case, like I said, this is easy peasy challenge, right? No big deal. Just try it tomorrow instead, along with your habit that’s going to come tomorrow. But if you’re hearing this in time, drink that glass of water before anything else and then you can move on. So why this is important. Even mild dehydration can affect your mood and attention. And hydrating early in the day, it supports everything, energy, digestion, performance, you’re hydrating your cells. And one of the people that I interviewed before on the podcast, they were saying, ideally, you know, for the challenge, we’re drinking this kind of large glass right at the beginning of the day, but ideally, you want to be hydrating throughout your day, because you need that extra hydration for your cells on an ongoing basis, not just all at once. So as much as we hate those little Stanley cups and everything that people carry around, If you can have one of those or have this glass of water on your desk and take a few sips like every few minutes, that’s really the ideal way to hydrate. And this is again, starting the day with a simple success. just gives you a good mindset for the entire day, knowing that you already had one small win and it’s just a great habit to start. So another thing you can do is you can set this habit up at night. So maybe you actually put a glass of water Cheryl McColgan (02:14.754)by your bed before you go to sleep. And that way when you wake up, you immediately drink that glass of water. This can also help if you’re like me, I take thyroid medication first thing in the morning and I have to wait 30 minutes before I can eat or do anything else anyway. So how I’m gonna approach this challenge is I always just, my thyroid pills are very, very small. So I always swallow them dry while I’m still in bed in the morning. But I’m gonna make it a point for this challenge to bring up a glass of water with me in the evening, put it next to my bed, put it right next to my thyroid pills. And I’ll just do that all at once. So that’s also a little intro into what we call habit stacking, which we’ll be talking about throughout this challenge, but more specifically on one of the days. but basically all habit stacking is, is just take one thing that you already do consistently and then put another habit right with it. So for me, I am very good about always taking my thyroid medication in the morning, but I don’t have a glass of water next to it. And I generally don’t get out of bed to do it. So the way I’m going to make it easy on myself is to just put a glass of water next to the bed. So anyway, it’s like I said, if you missed it this morning, try it tomorrow and then try it with the habit. That’s how kind of all these are. it’s for some reason, you don’t get the email until later in the day and you miss it, just do it the next day. They’re two simple habits. They don’t take any time at all. And so waiting until the next day is completely fine. So again, no need to be perfect. Just one glass. If you do a smaller glass than me, no judgment there. You can do whatever size works for you, but drink a glass of water. Okay. I will see you tomorrow.

In this conversation, Cheryl McColgan introduces the Healthy Habits Challenge, emphasizing the importance of choosing three focus areas for personal growth over the next 30 days. She discusses the significance of daily movement, consistency, and mindfulness in forming new habits. The challenge encourages participants to track their progress and integrate meaningful habits into their daily lives, ultimately aiming to reduce overwhelm and enhance motivation. Takeaways Choose three focus areas for the next 30 days.Daily movement should be at least 10 minutes.Focus on what is meaningful to you.Track your progress to stay motivated.Customize the challenge to fit your lifestyle.Reduce overwhelm by having clear priorities.Practice discipline through repetition and consistency.Integrate new habits into your daily routine.Eliminate decision fatigue with focused goals. 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 (00:01.048)Hey everyone, I’m Cheryl McColgan, founder of Feel Nourish Grow and welcome to day one of the Healthy Habits Challenge. I’m really excited to get this started and kick this off with you. This, if you’re in 2026, this is the first year I’ve started this, starting on January 1st, but the awesome thing is it’s available anytime. So whenever you’re hearing this, this is your day one. So today is to choose your three focus areas. We’re doing discipline as repetition as consistency. It is just something that you learn over time, but you do have to practice it. You don’t have to be perfect. You just need to do it. And so today’s habit won’t take you too long at all. You’re going to choose the three focus areas for the next 30 days and then write the smallest version of each one that still counts. And so this could be things for you. I mean, we have the daily movement, which is 10 minutes a day. So if you already have a really regular exercise program, maybe you commit to adding one day a week of some new movement or maybe it’s a slightly longer movement or maybe your focus area is working on your spirituality or maybe it is mindfully drinking if you drink alcohol. I actually have some friends over at Sunnyside. And they are doing a totally free challenge for this month too that focuses on just being more mindful around drinking. You don’t have to do a totally dry January. It can be kind of a semi dry January. But anyway, they are offering that for totally free. You don’t even have to put your credit card in. I’ve got a special link for that and I will make sure that that is in the show notes and down below for you if you’re on YouTube. So it could be that could be your focus area. It could be your relationships, focusing on your relationships. taking more time to connect with people or to make sure that you communicate with certain people on a daily basis in a certain way. So really it’s just going to be whatever is meaningful to you. I want you to pick those three focus areas and the way that you’ll carry that throughout the challenge is ideally you’re going be tracking in some way. So I’ve designed a spreadsheet tracker for you and that is in the email. You’ll copy that and then you can use it to just check off the things you’re doing. Cheryl McColgan (02:14.39)You can also use it to make a note of what your three focus areas are. And so ideally, every day when you get the email and or watch the video or listen to the podcast, I want you to have those three focus areas in mind and see if there’s a way that you can integrate the habit that we’re trying into those focus areas so that it’s really meaningful to you. It won’t always work. There will be some of the habits that you’ll just be trying just to try and they won’t necessarily relate to your three areas of focus. but you’re just going to be mindful on a daily basis of these focus areas and keep those as something in the back of your mind that you’re always trying to work towards. And if there’s any way that you can integrate it with the daily habit, then that’s even better. So this is all you have to do today, along with your 10 minutes of daily movement, because that’s going to be every single day. And this is any movement that works for you. There’s more explanation about it in the email, but it could be really anything canoeing, biking, running, walking, dancing, yoga. just any kind of joyful movement, ideally something that gets your heart rate up just a little bit. So depending on where you are in your fitness journey, that can literally just be walking around the block or say, you know, that you’re a runner. Maybe you make a new habit around 30 days to do something slightly different with that, whether it’s increasing your speed or taking more days off. If that’s something that you need, I want you to really just honor your body, but you’re still going to move your body for 10 minutes every single day. So if you’re already very, very active, that might look something more like on your day that’s supposed to be a rest day. Maybe it’s just some gentle stretching or mobility work. So really you’re going to customize this challenge so that it works exactly well for you. But anyway, starting with your focus areas, it just creates clear priorities throughout this 30 day challenge. It’s going to reduce overwhelm because you’re just going to focus on those three things right now, nothing else outside of that. That’s not to say that you don’t have other goals or other things that you want to prioritize in the future. But for this 30 days, we just want to give clear focus to these three so we can really give those a chance to take hold. And this clarity is just, like I said, reduce your overwhelm. It’s going to eliminate decision fatigue because any time there’s a question, you just go back to those three priorities and you’re going to make that very clear in your mind that’ll help you make your decision. And so you just spend less time deciding and more time doing ideally with those high priorities in mind. Cheryl McColgan (04:34.478)It should also just take a little less mental energy when you know that those are your priorities and you’ve already decided that’s what you’re focused on for this 30 days should make everything a little bit easier. So I would also like you to consider if you’re a person that this kind of motivation works for you instead of just having it, know, on your phone in a tracker app and there’ll be some links in that first email for apps that I like and things that you can use. But it’s also nice to just maybe see it in the morning when you get up. So if you always you know, go in the bathroom to get ready in the morning, maybe writing your three focus areas for the month on a sticky note and putting it on your mirror or making it your screen saver on your phone, just somewhere where you’re going to see it often enough that it keeps it high priority in your mind. And then also consider each day as you go through this challenge, you’re going to get the habit in the morning and your email and Most of these, there should be plenty of time throughout the day to fit this in. Like I said, it only takes five to 15 minutes, but also just consider what your day looks like on a daily basis and maybe kind of mentally map out a time where you’re going to plan to do this habit. So maybe for you, it’s morning, lunch or evening, or maybe it’s a very specific time of the day. You could set a timer on your phone. Like usually when you have a little, maybe you have a little downtime, you set the timer and then that’s when you’ll do the habit for the day. So that’s some ideas on just how to integrate it and make it easier. But like I said, today, every day is going to be a very simple habit. take five to 15 minutes. So identifying these three focus areas, I think for most people it will come to mind pretty quickly. But you can certainly take a little bit more time if you really want to mentally evaluate where you’ve been in your life lately and what three areas could use the most work. So this. in theory could be the longest day of habits, but it’s going to set you up for success for the whole month. But for a lot of us, we kind of already know which areas we should be working on. And so coming up with those three might even only take you two to three minutes. So anyway, best of luck today. As always, if you’re having super challenges during this time and or you have questions about the program, most of these things should be pretty obvious. And some of the things are a little bit ambiguous on purpose so that it gives you some flexibility. So as long as you are making Cheryl McColgan (06:57.462)you know, having your three priorities, making those the thing that you’re going to focus on and then trying the one habit for the day. That’s really all that you need to do. So until tomorrow, good luck with the habits today and I will see you soon.

Mike Johnson, Dylan Mathews, and Ali Mac begin to preview the Atlanta Falcons matchup with the Los Angeles Rams tonight on Monday Night Football, and explain why they think the Rams familiarity with the Falcons means the Falcons offense needs to have more wrinkles in their offense and game plan tonight.

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.

The Tim Corrimal Show Episode 814 – December 7, 2025 On episode 814 of The Tim Corrimal Show, I am joined at the round table with Joe (Joseph Santorsa on Facebook and @marnus3.bsky.social on BlueSky), Sue (@sueinrockville.bsky.social onBlueSky and @SueInRockville@mstdn.social on Mastodon) and https://bren-books.com, and Adam Hebert (Adam Hebert on Facebook and @theadamhebert on Threads) from Radio for Humans. On […] The post Episode 814 – Rip Tan Wrinkles first appeared on The Tim Corrimal Show.

In this special episode that's just in time for the holiday season, Rebecca sits down with author Isabel Tom to explore the heart behind her book, The Value of Wrinkles. Drawing from her unique upbringing living with grandparents and her career serving older adults, Isabel challenges the cultural fears we often carry about aging. She shares why intergenerational relationships matter, how they enrich our families, and what wisdom we miss when we separate our lives by age. Whether you're looking to strengthen family connections or simply see aging through a more hopeful lens, this conversation will inspire you to embrace the wisdom and experience that age provides.Show Notes:ValueofWrinkles.com

The delicate skin around your eyes ages faster than anywhere else on your face, yet it finally has a solution that works at the cellular level without needles or fillers. In this episode, I talk with Dr. Cathy Goldstein, the acupuncturist and quantum energy expert behind Tru Energy Skincare, about why regular creams fail the eye area and how her frequency-imprinted formulas, along with simple tools, actually rebuild collagen, drain lymph, and lift sagging lids. We cover the real reasons for puffy eyes, hollows, dark circles, and crepey texture, and exactly how to reverse them naturally.   "The skin around the eyes is 400 times thinner and has hardly any oil glands, so it needs something completely different that speaks directly to the cells." ~ Dr. Cathy Goldstein   In This Episode: - Dr. Cathy's story and Tru Energy Skincare - What is frequency-enhanced skincare, and how it works - Crepey skin, wrinkles, and loss of plumpness - The cooling eye wand routine for instant drainage - Why most eye creams migrate and irritate - Frequency-imprinted jade eye mask for repair + calm - Overnight cream that actually plumps while you sleep - Final thoughts and product recommendations - How quickly you can expect to see results   Products & Resources Mentioned: Tru Energy Ultimate Eye Reset Kit: Get the full system at https://truenergyskincare.com/wendy-ultimate-eye-reset  Bon Charge Red Light Face Mask: 25% off right now with code WENDY25 at https://boncharge.com/ Organifi Collagen: Keeps skin, hair, nails, and joints strong. 20% off with code MYERSDETOX at https://organifi.com/myersdetox  Organifi Happy Drops: Grab your happy drops and save 20% with code MYERSDETOX at http://organifi.com/myersdetox  Chef's Foundry P600 Cookware: Exclusive listener discount at https://deals.chefsfoundry.com/cookwaredangers?affiliate_id=4211485&aff_sub=MD&aff_sub2=EMAIL&nopopup=false&noautoplay=false&cookiepreview=false  Heavy Metals Quiz: Take it at https://heavymetalsquiz.com    About Dr. Cathy Goldstein: Dr. Cathy Goldstein is an acupuncturist and pioneering expert in quantum energy medicine, facial expression science, and bio-adaptive skincare. With almost 40 years in integrative medicine, she founded Tru Energy Skincare, the first frequency-enhanced, bio-adaptive skincare system that optimizes cellular communication, fascia, lymphatic flow, and emotional expression for true rejuvenation from the inside out. Learn more at https://truenergyskincare.com    Disclaimer The Myers Detox Podcast was created and hosted by Dr. Wendy Myers. This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Wendy Myers and the producers, disclaims responsibility for any possible adverse effects from using the information contained herein. The opinions of guests are their own, and this podcast does not endorse or accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests' qualifications or credibility. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.

CONNECT WITH USWeb: https://churchwithoutwallsinternational.orgPodcast: https://cwowi.buzzsprout.comVimeo: https://vimeo.com/cwowiInstagram: https://www.instagram.com/cwowiFacebook: https://www.facebook.com/CWOWInternationalBooks: https://churchwithoutwallsinternational.org/product-category/books-and-audio-books/Translations: http://www.cwowi.eu

Hour 2 of JJ & Alex with Jeremiah Jensen and Alex Kirry. Miami and Utah in the CFP Rankings Is this it for Deion Sanders at Colorado? CFP Rankings

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

Team insiders Ryan Mink and Garrett Downing discuss injuries to Marlon Humphrey and Rashod Bateman, why Malaki Starks is breaking out, changes in the running back rotation, what Joe Burrow's return to practice means for the Ravens, and much more.See omnystudio.com/listener for privacy information.

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

Almonds are put to the test in a ​​randomized controlled trial for facial wrinkles.

The Auburn Tigers face the Kentucky Wildcats Saturday night. Auburn Football coach Hugh Freeze says Jackson Arnold and Ashton Daniels will battle for the starting role against Kentucky Football. Auburn Head Coach Hugh Freeze is adding to the Auburn offense to help Ashton Daniels. Hugh Freeze gets asked if there's any more clarity on the QB competition LSU Football will have an interim coach. What impact could that have on this game? Does Louisiana Governor Jeff Landry help or hurt the LSU coaching search? Blue Jays beat Dodgers to take 3-2 lead in World Series Bryant-Denny will be a concert venue soon. Will you see Morgan Wallen there? PLUS, Tyler's Viewing Menu presented by Michelson Laser Vision! SUBSCRIBE: @NextRoundLive - / @nextroundlive FOLLOW TNR ON RUMBLE: https://rumble.com/c/c-7759604 FOLLOW TNR ON SPOTIFY: https://open.spotify.com/show/7zlofzLZht7dYxjNcBNpWN FOLLOW TNR ON APPLE PODCASTS: https://podcasts.apple.com/us/podcast/the-next-round/id1797862560 WEBSITE: https://nextroundlive.com/ MOBILE APP: https://apps.apple.com/us/app/the-next-round/id1580807480 SHOP THE NEXT ROUND STORE: https://nextround.store/ Like TNR on Facebook: / nextroundlive Follow TNR on Twitter: / nextroundlive Follow TNR on Instagram: / nextroundlive Follow everyone from the show on Twitter: Jim Dunaway: / jimdunaway Ryan Brown: / ryanbrownlive Lance Taylor: / thelancetaylor Scott Forester: / scottforestertv Tyler Johns: /TylerJohnsTNR Sponsor the show: sales@nextroundlive.com #SEC #Alabama #Auburn #secfootball #collegefootball #cfb #cfp #football #sports #alabamafootball #alabamabasketball #auburnbasketball #auburnfootball #rolltide #wareagle #alabamacrimsontide #auburntigers #nfl #sportsnews #footballnews Learn more about your ad choices. Visit megaphone.fm/adchoices

In this week's episode of Film Don't Lie, we analyze the Philadelphia Eagles' offense and the major scheme adjustments (new formations, under-center snaps, and Jalen Hurts' efficiency) they rolled out. What went right for the Eagles' offense early on? How effective were the under-center plays? We dive into the tape to showcase the NEW offensive wrinkles that kept the Vikings defense guessing. Then, we flip to the Broncos' side. How did Bo Nix and the Denver Broncos overcome a massive deficit with an unstoppable 4th quarter comeback? We examine the Giants' collapse and what it revealed. Don't miss the key plays that led to one of the biggest fourth-quarter comebacks in recent memory.

INTRO (00:24): Kathleen opens the show drinking a Chilltown Crusher Pilsner from 902 Brewing Company, and reviews her weekend in Atlantic City at the Borgata.    TOUR NEWS: See Kathleen live on her “Day Drinking Tour.”   COURT NEWS (10:44): Kathleen shares news announcing that Stevie Nicks had a fantastic show in Atlantic City, Taylor Swift attended the Chiefs vs Raiders game, and Jelly Roll served as College Game Day's guest picker for the Georgia vs Ole Miss game.    TASTING MENU (2:26): Kathleen samples a Hershey's Zagnut Crunchy Peanut Butter bar, and Lay's Chesapeake Bay Crab Chips.    UPDATES (19:29): Kathleen shares updates on the Bill Belichick UNC drama, Sarah Ferguson is forced to relinquish her title, and Southwest Airlines unveils their new WILMA boarding process.    HOLY SHIT THEY FOUND IT (41:23): Kathleen reveals that an amateur treasure hunter discovered a 500-yr-old Royal pendant.    FRONT PAGE PUB NEWS (43:13): Kathleen shares articles on the last day of MTV, an 82-yr-old becomes the oldest to climb Everest, Canada's WestJet will charge passengers to recline, Prince Andrew gives up all his titles, the Eugenie crown jewels are stolen from the Louvre in Paris, a Picasso painting vanishes en route to an exhibition, Pope Leo is disbanding Opus Dei, and polar bears have taken over an abandoned research island in Russia.    SAINT OF THE WEEK (1:15:19): Kathleen reads about St. Cornelius, the patron saint of earaches, epilepsy, switching, cattle, and domestic animals.    WHAT ARE WE WATCHING (15:16): Kathleen recommends watching “Murdaugh: Death In The Family” on Hulu.    FEEL GOOD STORY (1:13:26): Kathleen shares a story about 2 beluga whales who finally found freedom in Iceland after being rescued from an aquarium in Shanghai. 

Womanhood Wellness is where functional medicine meets feminine wisdom—guiding you to balance hormones, awaken libido, and prepare for pregnancy with intention. Join todayWhat if chasing health and beauty ends up making us sick, anxious, and disconnected?This episode is all about choosing joy instead of fear and questioning the pressure to do everything “right,” from Botox to seed oils. That lens applies to everything, hair dye, kids' snacks, and even the bread at an Italian restaurant. We need to ask what actually serves our bodies and our stress levels.The internet is a great resource, but it has created immense confusion around wellness because for every idea you can easily find an opposition with just as much conviction. We explore that same middle ground in fertility, where IVF might make sense for some while natural approaches fit others. Of course, we always bring it home to motherhood and discuss screens, childcare, and the everyday mess of trying to balance it all without losing ourselves in the extremes.You'll Learn:[00:00] Introduction[06:09] Where the line blurs between natural beauty choices and Botox[09:08] The hidden costs of breast implants and why “safe” options aren't risk-free[10:18] How losing facial expression with Botox may impact kids and human connection[22:33] Why obsessing over toxins or food rules can harm more than help[26:11] The mindset shift that transforms health choices from fear to joy[32:56] Navigating the nuanced spectrum between fertility treatments and natural approaches[38:57] How to balance being present with your kids while still holding boundaries[41:25] The real struggles of working motherhood and why guilt shows up on both sides[51:06] Why extremes create suffering and why most wisdom lives in the middleResources Mentioned:Healthy as a Mother podcast episode on How to Handle Sibling Fights with Ralphie Jacobs | Apple or Spotify or YouTubeFind more from Dr. Leah:Dr. Leah Gordon | InstagramDr. Leah Gordon | WebsiteWomanhood Wellness | WebsiteFind more from Dr. Morgan:Dr. Morgan MacDermott | InstagramDr. Morgan MacDermott | WebsiteUse code HEALTHYMOTHER and save 15% at RedmondFor 20% off your first order at Needed, use code HEALTHYMOTHERSave $260 at Lumebox, use code HEALTHYASAMOTHER

Examining the claim that cabbage family vegetables are bad for the thyroid; Walmart announces sweeping move to reformulate its products without synthetic dyes, sketchy additives; Under Congressional questioning, Google admits to censoring contrary narratives on YouTube during Covid; Children garner psychological benefits from grandparent time; J&J fined nearly $1 billion in landmark talc baby powder lawsuit; Humans are among the few animals who can't make their own vitamin C—why that may be a good thing.

HR2 - Next step for Zac Robinson is to add more wrinkles & window dressing to offense In hour two Mike Johnson, Dylan Mathews, and Ali Mac talk about what adjustments they hope the Falcons have and are currently making during their bye week and this week going into their Monday Night Football matchup with the Buffalo Bills, explain why they want to see the Falcons' offense adding wrinkles to plays that worked well for them, react to the latest news, rumors, and reports in the NFL as they go In The Huddle, react to LeBron James releasing a video on social media yesterday teasing that "The Second Decision" is coming today at noon, discuss what the announcement might be, explain why they think 'The Second Decision' coming from LeBron isn't what people think it is, and then close out hour two by diving into the life of Dylan Mathews in The Life of Squid, featuring Dylan Mathews, where he gives you his top five fast food chicken sandwiches.

Mike Johnson, Dylan Mathews, and Ali Mac talk about what adjustments they hope the Atlanta Falcons have been and are currently making during their bye week and this week going into their Monday Night Football matchup with the Buffalo Bills, and explain why they want to see the Falcons' offense adding wrinkles to plays that have worked well for them.

In this episode, we're joined by Isabel Tom—author of The Value of Wrinkles and creator of the Grandkid Investigator Kit—to talk about nurturing strong bonds between kids and grandparents. Drawing from her experience in senior living and hospice care, Isabel shares practical ways parents can help children value, respect, and connect meaningfully with the older generation. Show notes are at https://www.4onemore.com/328

Mike Johnson and Beau Morgan face the good and bad picks they made on Friday in Man Up Monday, and then close out hour two by diving into the life of Mike Johnson and getting Mike'd Up where Mike answers questions from Falcons fans.

Tackling something entirely new for Filmjitsu, Mike slaps Jay with the huge cinematic tortilla that is the 2019 documentary/mockumentary Wrinkles the Clown. And Jay, mouth full of water and brain full of contempt, does his best to keep himself together while discussing clown fear, parenting and Inuit folktales. This is a weird one for sure, but the guys return to their usual shenanigans while counting down their Bottom Five Punishments, a collection of bizarre, frequently upsetting, and often cruel diegetic disciplines that include being slapped with a VHS tape, cursed with inexplicable paralyzation and forced to eat... chocolate cake? If that's not enough, during a raucous round of Dueling Double Bills, Mike and Jay pay their respects to Robert Redford while pairing some of his movies with the likes of... Shakes the Clown. It's clowns and punishment this week, a three-ring cinema side-show served-up with a side of Greek auteurism and the discovery of a 1981 nexus of talent! Step right up, folks—because this episode again proves the harshest punishment is usually just hitting ‘play.'

Sponsored By: → Cornbread Hemp | For an exclusive offer go to cornbreadhemp.com/drg and use promo code DRG for 30% OFF your first order! → JASPR | For an exclusive offer go to jaspr.co/DRG and get $200 OFF for a limited time. → BiOptimizers | For an exclusive offer go to bioptimizers.com/drg and use code DRG to get 15% OFF. Sign up for our newsletter! https://drchristiangonzalez.com/newsletter/ Episode Description: Expensive skincare not working? Your breakouts keep coming back? You're treating the wrong thing. Dr. Keira Barr is a board-certified dermatologist and pioneer in psychodermatology who diagnosed her own melanoma — and discovered that the real culprit behind most skin struggles isn't bacteria, hormones, or even genetics. It's your nervous system, stuck in stress mode. Inside this episode, you'll discover: • The stress–skin pipeline: Why cortisol breaks down collagen faster than age. • Acne + anxiety: 75% of acne sufferers also struggle with stress — and why flare-ups mirror your emotions. • Eczema, psoriasis & hives decoded: The specific emotions tied to each, from grief to suppressed anger. • Skin as armor: How trauma imprints on your skin, even decades later. • The 2-minute ritual: A self-touch practice that activates oxytocin and calms your skin from the inside out. • Generational echoes: Why mom's stress during pregnancy predisposes babies to eczema. • The vacation effect: Why your skin clears when you leave your stress behind — not because of creams. • The shame loop: How picking and prodding are coping strategies, not bad habits. • Beauty, redefined: “Why would I be anti anything about myself? Beauty is acceptance of who we are in our skin.” This isn't about adding more steps to your routine. It's about understanding that your skin is your nervous system's billboard. Dr. Barr shows you how to address the root cause of inflammation from the inside out. Stop fighting your skin and start listening to it. Your clearest complexion is waiting on the other side of nervous system regulation. Timestamps: 0:00 - Intro 1:34 - Why Product Cycling Doesn't Work if Your Nervous System is Dysregulated 3:36 - Cortisol: The Number One Collagen Destroyer 4:13 - 75% of Acne Sufferers Struggle With Anxiety 5:49 - Dr. Kira Bar's Personal Journey: From Skin Shame to Psychodermatology 11:09 - How Your Nervous System Creates a Highway to Your Skin 15:00 - The Emotional Language of Skin Conditions 21:08 - Eczema in Children: The Family Nervous System Connection 24:55 - Skin Picking as a Coping Strategy, Not a Bad Habit 29:16 - The Body's Armor: Trauma and Autoimmune Skin Conditions 30:36 - How Chronic Stress Destroys Collagen and Accelerates Aging 38:39 - The Healing Power of Intentional Touch for Skin Care 44:25 - Redefining Beauty: Acceptance Over Anti-Aging 47:01 - Your Skin Isn't Misbehaving - It's Messaging 52:47 - From Flare to Flow: Practical Steps for Skin Healing

In this episode Keehlan escaped hell to talk about his two thirds of the way through life crisis and how we'd spend 50 million dollars

Episode 80Friends, in honor of Grandparents Day coming up next week, I am so excited about today's episode. Today I talk with Isabel Tom, author of the book, The Value of Wrinkles: a Young Perspective on How Loving the Old Will Change Your Life.The moment I came across this book it absolutely intrigued me. It is an area in my own life where I'd like to grow, and where I'd like our family to grow. I am sure I am not alone in this, but sometimes we either don't slow down enough to admit it, or we just don't know where to start.Isabel's book doesn't heap on the guilt in this journey. Instead, she fills this book with gentle reminders and practical tips on honoring, valuing and loving the older people in our life. While her book isn't a step by step on how to get your older relative in a senior living facility, we do talk about things like honoring older people with hearing loss, including food that the older guests at a party can eat, or helping our older friends and relatives get gifts for our kids, or choosing a place for them to live that is 5 minutes closer than 15 minutes away. There are things we talked about that I had never considered.Our conversation is filled with good stories, laughter, and tender moments that Isabel shares so graciously. I loved this book and I loved my conversation from Isabel. I know you will too!Where to find Isabel:Find her book hereFind her website hereFind her “Grandkid Investigator Kit” hereThe Greta Eskridge Podcast is a part of the Christian Parenting Podcast Network. For more information visit www.ChristianParenting.org

In this episode of Inspire Health with Jen, Dr. Jen White explores the misunderstood role of estrogen in women's health. She breaks down why estrogen deserves a rebrand—from its impact on skin, mood, and metabolism to its deeper energetic and spiritual significance. With clarity and compassion, Dr. White unpacks the myths around estrogen dominance, the hormonal signals behind cellulite and wrinkles, and the powerful role diet plays in hormone balance. Listeners will walk away with practical tools for supporting hormonal health and a renewed connection to their feminine vitality. Themes:  Estrogen is essential—not dangerous. Wrinkles and cellulite can signal low estrogen. Most women aren't actually estrogen dominant. Diet and lifestyle are powerful hormonal tools. Hormone balance supports radiance and resilience. Embracing femininity is key to true healing.   Connect with Jen: 

In this episode, Dr. Anthony Youn sits down with world-renowned dermatologist Dr. Azadeh Shirazi to unpack the latest breakthroughs in cosmetic dermatology—and what they actually mean for your skin. From stubborn under-eye circles to melasma, acne scars, and fine lines, Dr. Shirazi shares how she tailors laser therapies, fillers, and advanced injectables to real people with real concerns. She breaks down the science in simple terms, revealing why “one-size-fits-all” treatments rarely work—and how a personalized approach creates better, safer results. You'll also get a sneak peek at emerging technologies like polynucleotides and next-generation injectables that are reshaping the future of skin health. And as always, Dr. Youn makes sure the conversation stays practical—so you'll walk away knowing how to choose the right treatments, ask smarter questions, and avoid common mistakes. If you've ever wondered how to really achieve healthier, more youthful skin—without falling for hype—this episode will give you the clarity and confidence you've been looking for.

In midlife, women are often handed diets disguised as wellness. More ways to stay young, stay thin, stay "timeless."Debra Benfield, RDN, joins me for a conversation that sits right at the intersection of diet culture, anti-fatness, and anti-aging. Together we talk about how these forces converge in midlife—often making women particularly vulnerable to disordered eating and harmful messaging at exactly the stage when we deserve peace, rest, and joy.Some of the things we get into…* Perimenopause and menopause diet culture messages* Why aging creates heightened vulnerability to diet and wellness culture* The impact of stress and restrictive eating on longevity* Mid-life marketing of disordered eating advice* Wrinkles, Botox, and the skin-care industry* The tyranny of the “belly fat” narrative* How wellness culture capitalizes on our fear of aging and death* Whether strength training is part of the anti-aging conversation* The ways ableism, sexism, and agism collide in media* How to navigate fear-mongering messages about food, weight, and health* What we can do to reclaim our time and energy and powerThis is an episode about reclaiming our power and time from the industries profiting off our insecurities. About saying no to being sold “youth in a bottle” and yes to embracing the fullness of who we are—wrinkles, softness, wisdom, and all.Debra has helped hundreds of women heal their relationship with food and their bodies over her 35-year career as a Registered Dietitian. She specializes in the prevention and treatment of disordered eating, and brings her passion, expertise, and lived experience to the intersection of pro-aging and body liberation work. Deb's work is rooted in helping clients recognize internalized ageism and end it, dismantle internalized diet culture and fatphobia, see midlife and beyond as a time of Emergence, nourish their bodies to support vitality and aging, and develop a respectful partnership with their bodies.Support the show: Enjoying this podcast? Please support the show on Substack for bonus episodes, community engagement, and access to "Ask Abbie" at abbieattwoodwellness.substack.com/subscribe Apply for Abbie's Group Membership:Already been at this anti-diet culture thing for a while, but want community and continued learning? Apply for Abbie's monthly membership: https://www.abbieattwoodwellness.com/circle-monthly-group Social media:Find the show on Instagram: @fullplate.podcastFind Abbie on Instagram: @abbieattwoodwellness Podcast Cover Photography by Anya McInroyPodcast Editing by Brian WaltersThis podcast is ad-free and support comes from your support on Substack. Subscribe HERE. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit abbieattwoodwellness.substack.com/subscribe

Estrogen cream for the face is one of the most talked-about menopause skin care trends, and Chalene Johnson has been using it for a full year. After first sharing her 90-day results, she's back with the 1-year update. Did it really improve her skin? Is it safe, and who should avoid it? Chalene also reveals five other affordable, non-surgical treatments that boosted her skin's glow and texture. If you've ever felt like you “aged overnight” in perimenopause or menopause, this episode gives you the real results and practical tips you need. Watch this episode on YouTube this Sunday!!  https://www.youtube.com/@chalenejohnson/videos  

Maria Marlowe is a holistic nutritionist known for her integrative approach to heal acne, gut issues and inflammation. She joins the show to discuss skincare lies we have been led to believe, how to actually achieve glass skin, reduce wrinkles through diet, how to reverse grey hair and how to glow from within. We also talk best and worst skincare trends including red light therapy, face tape and castor oil.Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.Save 15% off my favorite red light face mask at boncharge.com and use code BLONDE.Go to ritual.com/BLONDE for 25% off your first month. Try LMNT and get a free sample pack when you to to DrinkLMNT.com/WELLVisit ProlonLife.com/BLONDE for 15% discount and your free bonus giftGo to ro.co/BLONDE to see if your insurance covers GLP-1s for free.Visit fatty15.com/WELL and use code WELL at checkout for 15% off their 90-day subscription Starter Kit.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Wrinkles are just the surface. This episode reveals what's really happening beneath your skin and how to reverse it using stem cells, regenerative medicine, and the most advanced techniques in plastic surgery and aging. You'll learn how to improve facial skin tightening, reduce inflammation, and trigger deep skin rejuvenation with stem cells, red light therapy, and targeted procedures that actually work. Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey shares his personal journey through weight loss and skin excess, including why he had 28 inches of skin removed and how he rebuilt facial structure using stem cells and longevity protocols. He's joined by Dr. Victor Urzola, a globally recognized expert in plastic surgery and aging, known for pioneering biohacking skin health techniques, cutting-edge facial reconstruction, and legalizing therapeutic stem cell use in Costa Rica. Together, they expose the hidden causes of wrinkles and aging, from mitochondrial slowdown to ligament laxity and collagen depletion. They also unpack the science behind breast implant health risks, silicone toxicity syndrome, and why thousands of women experience hormonal, neurological, and metabolic symptoms related to their implants. Dr. Urzola explains how explant surgery can improve hormone balance, sleep, HRV, metabolism, and even libido. You'll also hear how cosmetic procedures interact with HPA axis function and how skin and brain health are more connected than you think. This episode is a must for anyone serious about biohacking, skin optimization, stem cells and longevity, and functional medicine. Dave also breaks down his recovery stack, including exosomes, red light therapy, collagen cycling, nootropics, and how cosmetic procedures can be used to enhance—not just appearance—but total human performance. You'll learn: • The real root causes of wrinkles and sagging skin • How to use skin rejuvenation with stem cells for long-term results • Signs of silicone toxicity syndrome and what to do about it • Why cosmetic procedures impact hormone health and libido • The most effective strategies for facial skin tightening and recovery• How to approach breast implant health risks with functional medicine thinking Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living. Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing. SPONSORS: Generation Lab | Go to https://www.generationlab.com/ use code Dave20 for $20 off. Qualia | Go to https://www.qualialife.com/dave15 to get an additional 15% off subscriptions. fatty15 | Go to https://fatty15.com/dave and save an extra $15 when you subscribe with code DAVE. Timeline | Head to https://www.timeline.com/dave to get 10% off your first order. Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order. Resources: • Dave Asprey's New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • Dr. Urzola's Website: https://drvictorurzola.com/en/ • Danger Coffee: https://dangercoffee.com • Dave Asprey's Website: https://daveasprey.com • Dave Asprey's Linktree: https://linktr.ee/daveasprey • Upgrade Labs: https://upgradelabs.com • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 Trailer • 01:39 Intro • 02:52 Breast Implants & Aesthetics • 03:40 Stem Cells in Cosmetic Procedures • 10:38 Skin Health & Anti-Aging Tips • 15:11 Red Light & Face Stimulation • 17:15 Platysma Muscle & Neck Aging • 21:01 Implant Risks & Reactions • 27:36 Vince & Longevity Science • 28:51 Implant Tolerance Explained • 29:52 Silicone Health Impact • 31:06 Inflammation & Genetics • 32:15 Explant Outcomes & Recovery • 40:14 Breastfeeding & Aesthetic Changes • 41:03 Lift vs. Implants • 45:39 Patient-First Medical Care • 53:32 Stem Cells & Medical Freedom • 56:21 Final Thoughts See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.