EP101 Strategies For The Holidays
Play • 41 min

2020 has been a year like no other, and as we approach the end of the year, we’re getting ready for a holiday season like no other. There’s always a risk of getting out of your routine and losing sight of your goals during the holidays, and that’s true this year as well, even if the reasons are different. In today’s episode, Rachael and Kelsea share some strategies for keeping yourself on track and healthy during the upcoming holiday season.

Topics Discussed in Today’s Episode:

  • How the holidays will be different in 2020
  • Getting experimental with your own cooking for the holidays
  • Keeping your routine in place
  • Making sure that you get some type of movement in every day
  • Giving yourself grace when you can’t do as much as you might like
  • Remembering what you’re thankful for
  • Finding safe ways to connect with others
  • Food shaming during the holidays


Well-Fed Women
Well-Fed Women
Noelle Tarr
How to Improve Body Literacy with Valerie Agyeman, RD
Here’s the notes for episode #307 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcherto subscribe! To leave a review for the podcast (HORRAY!), go to: https://coconutsandkettlebells.com/review In this episode, Noelle and another Well-Fed Woman, Valerie Agyeman, RD discuss how to improve body literacy. Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com. 10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week. Topics! [03:13] How to Improve Body Literacy with Valerie Agyeman, RD Links! Noelle’s website: https://coconutsandkettlebells.com Buy our book Coconuts and Kettlebells Well-Fed Women Holistic Health Facebook Group Website: flourishheights.com Instagram:@flourishheights Prep Dish                     If you’re looking for a simple and easy solution for meal planning, Prep Dish is everything you need, and more. Prep Dish is a subscription-based meal planning service with both paleo and gluten-free options. When you sign up for PrepDish, you’ll receive an email every week with a grocery list and instructions for prepping your meals ahead of time. After only 1-3 hours of prepping on the weekend, you’ll have all of your meals ready for the entire week. This is especially helpful for folks who work full time or are balancing multiple kids and school and many different schedules. We personally love Prep Dish because everything is planned out. All you need to do is go to grocery store, pick up the food on the meal plan and then follow the instructions. Allison, the woman behind Prep Dish is an RD and professional chef, and her meals and recipes are so easy to follow and super delicious! As a special offer for our community, Allison, the founder of PrepDish, is offering 2 weeks of free meal plans. To get your two weeks for free, go to prepdish.com/wellfed. When you sign up the cost will be zero’d out and you’ll get your two weeks of free meal plans! BiOptimizers If you are looking to support your immune system and your gut this winter season, which we all are, BiOptimizers has a pretty cool product called the “Ultimate Immunity Protection Stack”. Their Immunity Stack is a bundle of 3 products which contains over 18 natural herbs and probiotic blends formulated to eliminate bad bacteria, feed good bacteria, and repair a compromised gut lining.It works with your current routine and improves your gut-brain connection. You all know I love P3-OM, which is a proteolytic probiotic. It’s in this immunity stack, along with leaky gut guardian that contains really important prebiotics, you can just stir it into any beverage. It also includes Cogni-Biotics, which contains a blend of herbs and probiotics to help increase serotonin and happy chemicals to naturally elevate your mood, performance and cognitive function with no side effects or dependencies.For the entire month of November there’s a Black Friday and Cyber Monday sale going on so really now is the best time to try their stuff!Go to bioptimizers.com/wellfed and use coupon code WELLFED10 to save an extra 10% on the Immunity Protection Stack.
50 min
The Consistency Project
The Consistency Project
EC Synkowski, OptimizeMe Nutrition
on Biohacking, Optimization, & Other Shades of Grey
Lots of people and products claim to help us "hack" our health. Are they legit? That's what we're diving into here, talking about why these pursuits are so popular, the placebo effect, and the hacks that actually work. * Email us for more info on our corporate wellness program: info@optimizemenutrition.com * Find us on Social: EC | PatrickAbout the Show The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.Join Us! Want to take your consistency to the next level? Join us on the leaderboard!About EC EC Synkowski is a CrossFit Level 4 Coach, and has earned an M.S. in Human Nutrition and Functional Medicine. She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®.About Patrick The Consistency Project is produced and co-hosted by Patrick Cummings, a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs. Disclaimer _The information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. __Click for full disclaimer._
26 min
Pursuing Health
Pursuing Health
Julie Foucher MD, MS
Half His Size: Physical Therapist Alan Fredendall on Losing 200 Pounds and Introducing Patients to CrossFit PH179
At age 18 and finishing high school, Alan Fredendall topped the scales at over 400 pounds. Climbing a single flight of stairs to attend class on the second story of his school left him wheezing and breathless. During college, he began a weight loss journey involving body building and lots of cardio, but he hadn’t yet found a way to make sustainable, long term changes. A stent in the Army gave him the motivation he needed to maintain a healthier weight for several years, but it also left him looking forward to the day when he would get out so that he could “never exercise again.” Once Alan left the Army and went back to college to finish his exercise science degree, he continued the cycle of inconsistent exercise, yo-yo dieting and huge weight fluctuations. It wasn’t until a friend introduced him to CrossFit that he finally developed healthy habits that stuck. Although he was reluctant to start, Alan soon ramped up his attendance and quickly learned that good nutrition outside the gym helped him feel better inside the gym. He came to love being part of a tribe of individuals looking to improve themselves, and appreciates that training with CrossFit allows him to be better in activities outside the gym. Not only has Alan used CrossFit to improve his own health, he splits his time between working as a doctor of physical therapy and as a Level 2 trainer using CrossFit methodologies to help others who are in his old shoes. He often sees his clients transition from being physical therapy patients to affiliate members attending the classes he coaches. I first connected with Alan via a virtual physical therapy conference for the Institute of Clinical Excellence, and I was excited to learn more about his remarkable transformation story in this episode. We talk about the approach his friends used to encourage him to make major lifestyle changes, and how he sees CrossFit and physical therapy working together to help individuals stay functionally fit throughout their lives. You can connect with Alan via Instagram @alan.fred.dpt and the Institute of Clinical Excellence at @icephysio Related Episodes: Ep 116 - How Healing Works with Dr. Wayne Jonas Ep 132 - Healing Through Functional Movement with Dr. Amy West If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health every Tuesday. Disclaimer: This podcast is for general information only, and does not provide medical advice. We recommend that you seek assistance from your personal physician for any health conditions or concerns
53 min
Get Pregnant Naturally
Get Pregnant Naturally
Sarah Clark
How To Know Which Supplements To Take When You Are TTC
Justine Altman joins us today as we’re digging into the basic supplements you need to know about if you are TTC. There is a lot of information about which supplements are right for fertility. And like most women that I speak with you are probably taking A LOT of supplements. But are these supplements optimizing or harming your fertility? And taking supplements for years and not really knowing WHY or if they are helpful...doesn’t make sense either! As you may know, we take a functional approach to fertility and while supplements are included in our customized protocols (which are based on testing) - they are only a part of the equation. Because there is no magic pill you can take that will out supplement the basics - such as diet, sleep, movement, and stress. That’s why we wanted to talk about the BASIC supplements that we DO recommend for both men and women so that you don't waste time and money taking the wrong ones. Today I'm welcoming Justine Altman back to the podcast. Justine is part of my team here at Fab Fertile. She is an integral part of our Couples Coaching program - which uses functional lab testing, diet, and lifestyle changes to dramatically improve conception. If you are struggling with infertility...your body is desperately trying to tell you something...focusing on your health will either help you get pregnant naturally or if you do need to go to the fertility clinic it will improve your chances of success. Justine is a Functional Diagnostic Nutrition Practitioner. She was diagnosed with POCS and struggled with infertility but after taking a functional approach was able to have both her children naturally. In this episode you'll learn: 1) How to watch out for dyes, fillers, and top allergens in your supplements 2) Our take on generalized fertility supplement recommendations (are they worth your money?) i.e. chastetree, maca, royal jelly, bee pollen, zinc, iron 3) Our basic (these are the supplements you need to be taking if you are TTC) supplement recommendations (your partner is included too!) 4) Our approach with supplements and why they are only part of the equation. We discuss the importance of diet, sleep, exercise, and stress so that you can prepare your body in the best way for pregnancy success. TIMESTAMPS: 05:29- JUSTINE'S BIO 06:19- WHY WE ARE ADDRESSING SUPPLEMENTS * Why taking heaps of supplements can be problematic * Why we are addressing supplements for both men and woman * "You cannot out supplement the basics." 08:58- WHAT WE NEED TO KNOW ABOUT THE SUPPLEMENT INDUSTRY * The importance of good quality supplements * The harm low-quality supplements can have * Should you buy supplements from Amazon? 12:23- GENERAL RECOMMENDATIONS- SHOULD WE LISTEN? * Supplements that might be helpful, but aren't always for everyone 14:10- BASIC SUPPLEMENTS- PRENATAL * What you MUST have in your prenatal 16:34- MEN'S MULTIVITAMIN 17:32- COQ10 18:26- MAGNESIUM 19:52- OMEGA 3'S * OMEGA 3's vs. OMEGA 6's * Anti-inflammatory properties 21:03- VITAMIN D3 & K2 * Why is it important? Why do we take K2 with it? 23:38- PROBIOTICS 26:00- USING PROBIOTICS WHILE TRYING TO REDUCE INFECTIONS 27:00- RECAP OF SUPPLEMENT BASICS * How long should we be taking them? * Which ones we should temporarily take vs. take long-term. 29:27- FINAL THOUGHTS AND RECOMMENDATIONS "Most of the supplements are not forever." "One size does not fit all." "We cannot out supplement any bad diet or lifestyle behaviors." --- Sponsored by Fab Fertile Store. Ensure your preconception supplements are free from dyes, filler, and top allergens. Check out our basic recommendations that are essential for preconception health. Visit https://www.fabfertilestore.com/ -- Book your Free Supercharge Your Fertility Discovery Call here: https://intakeq.com/booking/cZ7XW6 --- Connect with Sarah on social media and learn more about functional fertility solutions that will help you have your baby. * Instagram: https://www.instagram.com/fabfertile/ * Facebook: https://www.facebook.com/sesacoaching/ * Twitter: https://twitter.com/fabfertile * Linkedin: https://www.linkedin.com/in/sarahclarkfertilitycoach/ --- HELP SUPPORT THE SHOW! Love the show? You’ll really love Sarah’s resources page - filled with handpicked products/books/devices - get exclusive discounts and support the show by making purchases SHOP here: https://fabfertile.com/resources/ Other ways to support: Apple podcasts: https://podcasts.apple.com/us/podcast/get-pregnant-naturally/id1329414094 Spotify: https://open.spotify.com/show/36NoCIuODqlo3bQcVDOO02 Stitcher: https://www.stitcher.com/podcast/sarah-clark/get-pregnant-naturally Youtube: https://www.youtube.com/channel/UC97zsClWDEbgmECB6uLUuiA Player FM: https://player.fm/series/get-pregnant-naturally Listen Notes: https://www.listennotes.com/podcasts/get-pregnant-naturally-sarah-clark-82DYJtZnFAa/ Podbean: https://www.podbean.com/podcast-detail/usiv9-629c6/Get-Pregnant-Naturally-Podcast iHeart Radio: https://www.iheart.com/podcast/256-get-pregnant-naturally-30947830/ LEAVE APPLE PODCAST REVIEW: http://bit.ly/getpregnantreview SHARE: Spread the word! Tell someone else about the show! Together we are strong. Related episodes: Functional Medicine 101 - https://www.fabfertile.com/blog/functional-medicine-101-and-your-fertility/ How Not To Waste Time When You Are TTC - https://www.fabfertile.com/blog/how-not-to-waste-time-when-you-are-ttc/ How To Optimize Sleep To Improve Your Fertility - https://www.fabfertile.com/blog/how-to-optimize-sleep-to-improve-your-fertility/
39 min
Clean Sport Collective
Clean Sport Collective
Kara Goucher, Shanna Burnette, and Chris McClung
Episode #79: Ali Jawad, 3-Time Paralympian in Powerlifting
We dare you to tell Ali Jawad that he can't do something. He will probably prove you wrong just as he's been doing his entire life. Ali was born without legs, but he has never viewed that as a disadvantage. At age 7, he dreamed of being on an Olympic podium after watching Michael Johnson win double golds in the 200m and 400m in Atlanta. He finally made that dream come true by winning a silver medal in Rio in 2016 in his third Paralympic Games. The journey to that podium was not an easy one. In fact, Ali nearly lost his life in 2010 due to complications from Crohn's disease. In this episode with Kara and Chris, Ali shares his inspiring story, one that has been grounded in integrity since the very beginning. He discusses his first week in powerlifting at 16 when his coach gave him the choice to always compete clean or get out of his gym. He talks about his meteoric rise in the sport to his first Paralympic Games in Beijing in 2008, but his chances for the podium there were derailed by a mysterious illness. That illness, later diagnosed as Crohn's disease would nearly take his life and almost cost him his career in 2010. Ever present, he is still struggling with the impact of Crohn's on his body to this day. Ali discusses how he overcame these challenges to become a World Champion in 2014, European Champion in 2015, and then win that coveted silver medal in Rio in 2016. Now, Ali hopes to make a 4th Paralympic team in Tokyo this year, but he tells you why it might be his biggest challenge yet. Along the way, Ali has been an outspoken advocate for clean sport since the very beginning of his career in powerlifting. He has spoken out against systematic doping in his sport, advocated for lifetime bans, and provided specific recommendations on how to change the governance structure within WADA in order to better elevate the athlete's voice. You will not find an athlete who speaks more clearly on these topics, and we are honored to share Ali's inspiring story with you.
55 min
The Essential Oil Revolution w/ Essential Oils Educator Samantha Lee Wright
The Essential Oil Revolution w/ Essential Oils Educator Samantha Lee Wright
Samantha Lee Wright
253: Pain, Palliative Care and Aromatherapy. A Talk About H.E.A.R.T.S. w/ Jonathan Benavides
Are you or a loved one using painkillers and looking for ways to lower your dosage? Don’t lose hope. There IS hope. We found it in a very special doctor, clinical aromatherapist, psychologist, Reiki master, and international speaker, Jonathan Benavides. Join us to learn about the HEARTS process. H.E.A.R.T.S. is an acronym that stands for Hands-on, Empathy, Aroma, Relax, Texture and Sound.   See full show notes for this episode HERE. (You can also leave a comment there on the site)  New to essential oils? Master the basics with our FREE Essential Oils Course.  Our website is www.RevolutionOilsPodcast.com  View hundreds of Essential Oil Recipes in our DIY Dugout  Get behind-the-scenes access and become an Essential Oils Insider! Attend live interviews, exclusive Q&As, members only community group, interactive workshops, and one-on-one support to master your use of essential oils! Start now for free! ---> https://revolutionoilspodcast.com/insiders  Sign up for our PODCAST NEWSLETTER and you'll get FREE tips on how to live a healthier, more balanced life!   Say hello on social. Use the Hashtag #essentialoilrevolutionpodcast so I know you're a friend!  * Facebook  * Instagram    Grab yourself a freebie here! ---> https://linktr.ee/samleewright  Thank you to our amazing sponsors.  * View our list of sponsors HERE and help us keep this podcast 100% free!  FAQs:  * Who is Samantha Lee Wright?  * Which brand of oils do you recommend and why?  * Is it safe to ingest essential oils? (And other safety concerns)  * Are essential oils safe for cats? (See safety section)    Hey! Thanks for listening. Send me a message & tell me what you think about the show. Leave a review so others can find the show more easily too.  xo,  Sam
38 min
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