Behind the Bluff

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...

Our fitness journey is shaped more by our mindset than our workouts, and consistency rather than perfection is the key to lasting results.  • The concept of "maximizing the minutes" recognizes that formal workouts represent only 2.7% of our weekly time • Small behaviors throughout the day—like posture choices and screen habits—compound to impact health outcomes • "Consistently doing...

Chef Beth Cosgrove shares her extraordinary journey from culinary school graduate to global chef, exploring how her 17 years abroad shaped her approach to food and leadership at Palmetto Bluff. Her experiences across kitchens in Hong Kong, Shanghai, Dubai, and Amsterdam provide fascinating insights into cultural differences, communication challenges, and the universal language of hospitality. • St...

Megan Teed, physical therapist and co-founder of the Wellco, shares her journey from being diagnosed with scoliosis at age 11 to developing innovative treatment approaches that go beyond traditional physical therapy. • Personal experience with inadequate scoliosis education in PT school, receiving only one hour of instruction on the condition • Three fundamental components of effective scoliosis t...

Steven Potter, head PGA golf professional at Palmetto Bluff's Crossroads course, shares insights from his 13-year journey at the property and his lifelong relationship with golf. His passion for the game began in high school, evolved through competitive junior tours in West Virginia, and led to collegiate play before bringing him to the unique community of Palmetto Bluff. • Initially a baseba...

Gemilee Marquez, Personal Training Supervisor at Palmetto Bluff, shares her unique approach to fitness that focuses on core stability first and reveals how her journey from aspiring physical therapist to passionate personal trainer shapes her training philosophy. • Started with a biology degree before switching to exercise sport science with plans to become a physical therapist • Found personal tr...

Dr. Jane Fruh shares how the Outside Foundation connects youth with nature through immersive experiences while working to protect and preserve local environments through community-based conservation initiatives. • Executive Director of the Outside Foundation, working to get kids outside and protect local environments in Hilton Head Island, SC • Kids and Kayaks program takes over 1,100 seventh grad...

Dietitian Lindsay Ford unveils six foundational foods that deliver maximum health benefits when incorporated into weekly eating routines. This episode breaks down the science-backed reasons why berries, dark leafy greens, avocado, eggs, potatoes, and yogurt deserve permanent spots on your plate. • Berries provide brain and heart benefits through anthocyanins, flavonoids, and fiber • Dark leafy gre...

Casey Bonomo shares the revolutionary approach of OsteoStrong Bluffton, a wellness center changing the game in bone health through a system called osteogenic loading. • Designed by Dr. John Jaquish after seeking safer methods to increase his mother's bone density • Complete sessions take just 10-15 minutes per week with no sweating or changing clothes • Four specialized machines target differ...

Our oceans face multiple crises from plastic pollution to overfishing, with impacts extending beyond marine ecosystems to human health, as microplastics invade our bodies and disrupt critical systems. • Lindsay Gordon shares her journey from teenage scuba diver to Director of Global Programs at Parley for the Oceans • Every other breath we take comes from the ocean, connecting all humans directly...

Lynn De Witte shares her journey of growing and harvesting food in her 3,000-square-foot garden at Palmetto Bluff, where she's cultivated a plant-based lifestyle for over 35 years. Her garden, Le Petit Jardin, demonstrates how anyone can grow their own food through patience, learning from nature, and starting small. • Early influences from her grandmother's love of flowers and a nutritio...

The foundation of smart training lies in six essential movement patterns every human should be able to execute properly for injury-free movement and lifelong strength. Jeff walks us through his fitness journey and breaks down how to properly approach strength training for optimal results. • Six foundational movement patterns: squat, hinge, lunge, push, pull, and carry • Squats work quads, glutes,...

Captain Tom Shanahan shares his lifelong connection to the water and how his passion for boating led him from scrubbing boats as a child to becoming lead captain at Wilson Marina after service in the U.S. Coast Guard. Tom offers a unique perspective on Palmetto Bluff's pristine waterways, where members can experience peace and tranquility rarely found in today's busy coastal areas. • Beg...

Aaron Palmieri from the Palmetto Bluff Conservancy shares his expertise on alligators, exploring their behaviors, habitat, and how to safely live alongside these prehistoric apex predators. • American alligators date back 8 million years in the fossil record, predating humans • Adult alligators may only eat 15-20 times per year, using sunlight and ambient temperature to power bodily functions • Al...

Mike Overton, founder of Outside Brands, shares his remarkable journey from starting a windsurfing school in 1979 to building a multi-faceted outdoor recreation enterprise spanning South Carolina and Georgia. He reveals how a chance meeting with Hilton Head developer Charles Fraser taught him that success in the Lowcountry comes down to one word: tides. • Started with six windsurfers purchased usi...

Golf course superintendent Michael Minks takes us behind the scenes of Palmetto Bluff's May River Golf Course, a Jack Nicklaus design that opened in 2004 and provides a unique, secluded golfing experience where almost no hole can be seen from another. • From Navy electrician on F-18 fighter jets to Ohio State turf management graduate • May River Golf Course nicknamed "Fantasy Land"...

Core strength is often misunderstood, with many equating it solely to having a visible six-pack, when in reality it involves a complex group of muscles that stabilize the entire body and protect the spine. • Core consists of four main muscle groups: transverse abdominus (deep "safety belt"), internal/external obliques (rotation), rectus abdominis (six-pack), and the diaphragm • Six-pack...

Experience the transformative power of meditative art with Jessica Hooper, a mindfulness instructor who integrates creativity with emotional well-being. She shares her personal journey through anxiety, motherhood, and grief, and how these elements shaped her practices in art as a tool for mindfulness.  • Introduction to mindfulness in creative practices  • Jessica's background and artistic jo...