Behind the Bluff

We offer a gentle meditation to soften the holiday swirl and reframe momentum as something built on rest, presence and honest attention. Simple cues help you return to your body, ask what you truly need and carry steadiness into the rest of your day. • holiday pressure, expectations and emotional mix • rest as a driver of sustainable momentum • breath as receive and release rhythm • sensory ground...

We trace the rush of a full season and offer a gentle way back to presence with a guided meditation from Jess Hooper. Listeners move from breath and body awareness into a riverside visualization that restores steadiness beneath the surface noise. • naming the weight and wonder of busy seasons • permission to reconnect without waiting for life to slow • arrival through breath, grounding, and body a...

The holidays can feel like a sprint with no finish line, but they don’t have to drain your well. We unpack six practical gifts you can give yourself—presence, recovery, connection, boundaries, nourishing fuel, and compassion—to help you slow down without losing the joy that makes this season meaningful. Through personal stories, gentle prompts, and simple routines, we show how to trade frantic sch...

We talk with head pro Tony Gottlieb about how pickleball grows players and community at Palmetto Bluff, from first lessons to leagues and DUPR ratings. Practical coaching tips show why patience, positioning, and the soft game beat raw power, and why inclusive, social play becomes a movement. • Tony’s journey from tennis to pickleball pro  • Why the kitchen and underhand serve level the game  • Pal...

A mid-80s runner shares how a Waffle House conversation sparked a 31-year daily streak and a lifetime of health, joy, and community. We explore practical routines, race memories, and the mindset that turns consistency into purpose. • daily routine that removes excuses • the Waffle House spark and year-one streak • running through illness, injury and travel • mental clarity, problem solving and str...

We explore spiritual health as the often-missing pillar of wellness and show how simple daily practices build resilience, clarity, and peace. Marilyn shares close calls that reshaped her outlook and we connect gratitude, nature, and music to better choices and a richer life. • the X metaphor where spirit meets the physical • cross-cultural views on body, mind, and spirit • role models of compassio...

We break down protein from the ground up with registered dietitian Lindsay Ford, turning hype into clear numbers, practical timing, and simple food choices. We set realistic targets for active adults, explain complete proteins, and show how to plan meals without crowding out carbs and fats. • calculating protein minimums using grams per kilogram • examples for a 180-pound active adult • benefits f...

We walk through bone and cartilage 101 with Dr. Gray Stallman, from Wolff’s law to why hips and spines fail, and how smart stress restores strength. Practical tools, from strength training to DEXA scans and nutrition, show how to slow loss, manage arthritis, and regain function. • bone as living tissue that adapts to force • articular vs fibrocartilage and healing limits • osteoporosis risks, meno...

We map a practical path to resilient soft tissues with a systems view: muscle, tendons, ligaments, and fascia work together, and strength training is the most reliable protector against everyday strains. We outline a weekly plan, explain smart warm-ups and stretching, and separate proven practices from trendy therapies. • Four soft tissues defined and why they matter • Why progressive strength tra...

We map the soft tissue system that drives movement—muscles, tendons, ligaments, fascia, and scar tissue—and explain how each heals. The through-line is durability: balance training, recovery, and mobility to prevent overuse, reduce pain, and move well longer. • defining soft tissue and why it fails • muscles as motors and why they heal faster • tendons as ropes, tendonitis vs tendinosis • ligament...

We unpack the real drivers of breast cancer risk with Dr. Tad Beaker, clarify who needs genetic testing, and make the case for yearly mammograms starting at 40. We close with a practical plan for early detection, lifestyle changes, and confident self-advocacy. • lifetime risk stats and why awareness must be action • genetics versus lifestyle clarified with percentages • alcohol, BMI, smoking, and...

We head to the Palmetto Bluff farm to meet six chicken breeds, explore egg colors and care, and share how a small coop can reconnect families to slower, more intentional living. We close with a reflection on energy, time, and giving with purpose. • why a real farm needs chickens • coop origins in early 2023 and raising chicks • six breeds overview and unique egg colors • temperament differences an...

We explore what it means to “listen to your body” and why simple, sensory practices can calm your nervous system while keeping your drive intact. Lindsay Thomas shares practical breathwork, fluid movement, and micro-pauses that help you step out of the momentum tunnel and choose presence. • the momentum tunnel and why we live in our heads • how to shift from thinking about breath to feeling breath...

Recovery and performance optimization doesn't require fancy equipment or complicated routines – sometimes it's as simple as strategically applying heat, cold, and light to your body. We explore the science behind three powerful recovery modalities offered at Restore Hyper Wellness with franchise owner Josh Lieberman. • Infrared saunas heat from inside-out, penetrating deeper than traditi...

Carlos Pinel, head pro of racket sports at Wilson Lawn and Racket Club, shares his journey from Brazil to Palmetto Bluff and reveals strategies for playing tennis for decades while staying injury-free. • Originally from Brazil, Carlos discovered tennis at a free clinic and fell in love with the sport immediately • Made the journey to the US on a tennis scholarship without speaking English • Found...

Fitness trainer Kiersten Pagani shares her powerful journey through exercise addiction and how she found her way back to a healthy relationship with movement after multiple injuries and surgeries. • Exercise obsession defined as an uncontrolled relationship with working out driven by overwhelming urge rather than enjoyment • Statistical insights: exercise addiction affects 3% of general population...

Dogs provide profound physical, mental, and community benefits that extend far beyond simple companionship. Through consistent walks, emotional support, and social connections, our furry friends create healthier, happier lives while teaching valuable lessons about living in the present moment. • Morning walks establish a healthy daily routine and improve cardiovascular health • Dogs provide struct...

We dive into the world of healthy beverages, exploring six drinks that can enhance wellness and become beneficial daily rituals beyond mere hydration. • Water as our foundation, with a baseline recommendation of 64 ounces daily • The importance of water quality and considerations for home filtration systems • Coffee's benefits beyond alertness, including powerful antioxidants and potential pr...

Aaron Palmieri from the Palmetto Bluff Conservancy returns to debunk myths about snakes and help listeners develop a healthier relationship with these often-misunderstood creatures. We explore why people fear snakes, the ecological benefits they provide, and how to safely respond to snake encounters in the wild. • Most snake fears are learned behaviors, not innate reactions • Palmetto Bluff is hom...

Amandine, founder of Amandine Soul Botanicals, shares her journey from almost attending law school to creating a natural skincare line that focuses on simplicity, intention, and nervous system support. Her products combine multiple beneficial ingredients into fewer formulations, transforming skincare from an obligatory routine into a ritual people look forward to. • Abandoned law school after an e...

Julian Beaugnon, Equestrian Director at Longfield Stables, shares insights from his 20-year global career with horses and explains the unique physical, mental, and emotional wellness benefits of horseback riding. • Growing up on a horse farm in France and becoming a trainer at just 14 years old • Transitioning from stunt riding in movies and theme parks to performing with Disney and Cavalia • How...

Breathing is something most of us do over 20,000 times a day, yet many people are doing it incorrectly and missing out on significant health benefits. • Mouth breathing is not normal - breathing through your nose brings 10-20% more oxygen into your body • Nasal breathing activates the parasympathetic system, signaling to your brain and body to relax • Mouth tape can help train your body to keep li...

Rob Fyfe transformed the Lowcountry running scene by creating Palmetto Running Company after noticing the absence of a running community when he moved from New York in 2010. His passion for bringing people together through movement has evolved from a small running club into America's Best Running Store, creating a family-like community that welcomes runners of all ages and abilities. • Starte...

Gene Castellino brings his unique perspective as both Palmetto Bluff's beverage director and a passionate health advocate to this energetic conversation about balancing wellness with life's pleasures. His journey from a coal mining town in Pennsylvania to becoming a wine expert showcases how structure and intentionality can create space for both indulgence and discipline. • Gene approach...

Dr. Lori Whatley shares her expertise on the intersection of mental wellness and digital life, exploring how we can build stronger, healthier relationships in our increasingly disconnected world. Through scientific research and practical advice, she reveals how meaningful connections impact our health, happiness, and longevity. • True friendship means being present for others in both good and bad...