Good Instincts

In this episode, I'm joined by fitness expert Alex Silver-Fagan, creator of Power the Strength Program at Open. We debunk the myth that lifting heavy bulks you up and explore the benefits of strength training for everyone. Alex shares her journey and how it transformed her confidence. We discuss the importance of functional movements, mindful training, and why rest matters. Learn how to start your...

In this episode, Shira shares her recent discoveries and favorite things. She loves using TikTok to unwind and found a unique productivity technique: setting a timer to get tasks done efficiently. Shira discusses her passion for functional movements in strength training and recommends trying the Turkish getup. For parents or caregivers, she shares a fun way to connect with kids using a puppet to e...

Today Shira explores the viral TikTok trend of "girl dinner." From chicken nuggets to cheese plates, girl dinner celebrates carefree camaraderie with a fun and freeing spirit. Discover Shira's formula for a balanced girl dinner: a protein, a fat, a dip, and a crunch. She shares creative ideas like salami with guacamole and everything but the bagel chips. Please tell us what you’re having for ~girl...

In this episode of Good Instincts we tackle the controversial topic of aspartame, the artificial sweetener. We'll break down the research surrounding its potential link to cancer and explore the classifications by the World Health Organization. Tune in for a thoughtful discussion on assessing risks versus rewards and making informed choices for your health, and as always, if you have doubt please...

Join us as Shira shares her top travel snacks for parents on the go. Whether you're flying solo with kids or need desk snacks at the office, Shira's got you covered! From clean turkey jerky to freestyle snacking olives, she's got delicious and convenient options. Plus, don't miss her recommendations for peanut butter packets, mini packs of nuts, and crunchy treats like Oshipops. Tune in for more h...

Today, we have the amazing Paige Lindgren back on the show. You loved her last appearance, and this time, she's here to deep dive into the fascinating world of hormone cycles. Have you ever wondered about the four different phases of the menstrual cycle? Well, today's your lucky day! Paige breaks down each phase, from menstrual to follicular, ovulatory, and luteal, helping you understand your body...

Today, we're diving into some exciting discoveries from Shira! First off, it's summertime, and the bugs are out. Shira shares her passion for avoiding chemical bug repellents and instead opts for a natural concoction. She blends rubbing alcohol with generous amounts of clove oil, lemongrass, citronella, thyme oil, and oregano – all essential oils she found at Whole Foods. Join the discussion on th...

In today's candid and insightful episode, Shira opens up about a relatable experience she had over the weekend – overeating. Join us as we delve into her introspective journey and the valuable lessons she gained from this experience. As Shira reflects on the aftermath of her decision to consciously overeat, she shares her anthropological perspective on what was happening in that moment. The discus...

In this episode, Shira explores the supplement Dim, known for its potential hormone-balancing benefits. Inspired by a conversation on the Pia Baranchini app about PCOS, Shira delves into the compound found in cruciferous veggies, such as brussels sprouts and broccoli. Dim can aid in estrogen metabolism, benefiting individuals with PCOS and estrogen dominance. Shira highlights the importance of und...

In this episode, Shira opens up about a personal experience she shared on Instagram that struck a chord with many. Regardless of whether you're a parent or not, the theme of comparison is something that resonates universally. As the summer began, Shira found herself feeling low and caught in a harmful habit of comparing herself to others, particularly concerning her son, Oliver. The pressure to pr...

In this episode, Shira talks to Katya Mosely, a beloved LA acupuncturist. They discuss the importance of reconnecting with oneself through acupuncture, a practice that's been trending for 3000 years. Katya explains how acupuncture works on various points of the body, using needles or acupressure, with over 500 points to choose from. She shares the benefits of ear seeds, small gold-plated balls sti...

In today's episode, we're diving into some of Shira's current favorites! First up, Shira shares her newfound passion for strength training. She's loving every bit of it, feeling strong, and having a blast. But what really has her hooked are the rotational exercises. These moves involve turning her body while holding something heavy, and she can't get enough of them! Shira recommends checking out e...

Today, we're diving into a topic that keeps popping up in my DMs – bloating. The topic covers various reasons for bloating, from chronic issues to daily occurrences, and focuses on immediate remedies to ease discomfort. Two popular go-to remedies, ginger and mint, are backed by solid research for their effectiveness. Incorporating them through tea is Shira's preference, but not always accessible....

Shira shares her week-long experience with Berberine! Discover how this supplement may help enhance fullness cues during meals and support gut health by targeting bad bacteria. Shira offers valuable advice on managing potential GI distress and emphasizes the importance of personal choices in the pursuit of well-being. Have you tried this supplement? Thoughts? Experiences? DM Shira on Instagram&nbs...

In today's episode, Shira shares an inspiring story about a couple she has been working with as clients. After a year of sessions, they reached a significant milestone, transitioning to quarterly meetings. Shira reflects on their journey and imparts words of wisdom applicable to all listeners: self-knowledge and understanding your triggers, checking in with yourself and building in systems of self...

In today's episode, we have a special guest, Ryan Woodbury, who is not only a friend of Shira's but also an incredible founder. Ryan is the co-founder of Needed, a supplement brand dedicated to all things pregnancy, prenatal care, and motherhood. With Ryan's expertise, Shira hopes to shed light on the importance of sourcing and provide valuable knowledge to help listeners feel more confident in th...

In this episode, Shira shares her current favorites and recommendations that are sure to ignite your senses. Join her as she dives into her recent discoveries and explores the world of self-care and well-being. First up, Shira talks about breaking free from an exercise funk and introduces her newfound love for the medicine ball. Next on the list is collagen from the renowned brand, Needed Collagen...

Today, Shira explores the trending topic of cottage cheese. Join her as she uncovers unique combinations and creative recipes that have taken the internet by storm. She discusses the reasons behind cottage cheese's resurgence and its status as a beloved snack. Throughout the episode, Shira explores popular cottage cheese-based recipes, from protein-rich dips to delightful cookie dough. She showcas...

Today Shira shares an inspiring client session. Shira's client, once very devoted to self-care, has let go of some routines that actually might be worth holding onto during her pregnancy. Shira relates this to a collective funk, prompting a discussion on the importance of community support and self-mothering. She highlights the significance of small actions like wearing sunscreen and flossing for...

Join us as Shira answers listener questions! She discusses the challenges of monotonous healthy eating, navigating summer vacation while prioritizing health, getting back on track after a break, and addressing blood sugar and hormone imbalances. Shira shares practical tips on tuning into cravings, finding inspiration from past experiences, setting clear goals, starting small to regain momentum, an...

This week Shira is joined by Pia Baroncini, internet icon and host of Everything is the Best.  What we love about Pia is how generous she is in sharing her life’s experiences. From her self-care journey, her favorite supplements (tune in for ALL the recommendations), her experience in navigating PCOS, and Weight Watchers. Despite Pia's confident demeanor, she opens up about how criticism affe...

It’s a Shit I’m Loving episode! First up, Shira shares a fantastic energy bar recipe with a unique twist. Discover how soaking dates in hot coffee adds a rich flavor and a touch of caffeine to create a delicious and nutritious treat. Whether you prefer a classic energy bar or a low-sugar option, this recipe is a game-changer. Next, Shira dives into the world of art and introduces the captivating c...

In this episode, we dive deep into the topic of fullness and how it affects our relationship with food. Shira shares a breakthrough moment with one of her long-time clients, who struggled with feeling constantly hungry and lacking self-control around food. Together, they explore the idea of adding bulk to meals and snacks to achieve a greater sense of fullness. Join Shira as she uncovers the secre...

In today's episode, Shira updates us on the the fascinating connection between the super-trending medication Ozempic and its impact on food freedom and mental well-being. She shares the story of a client who experienced profound changes while taking Ozempic and the challenges she faced after discontinuing the medication. Join Shira in this thought-provoking episode as she delves into the complexit...

In this episode, Shira shares a deeply emotional experience that made her really think about the way we talk about women's bodies. She discusses the need for more representation of real postpartum bodies and the importance of sensitivity when discussing pregnancy or someone's appearance. What are your thoughts on this topic? DM Shira on Instagram  or tell us your thoughts via an Apple Podcast...