Real Wellness

To buffer your stress and create high-performing collaborative teams, you need the power of oxytocin. In this episode you'll discover how to unlock it in yourself and in those around you. Some actions are things you do anyway ... simply learn how to do them with a bit of intention or a twist to get the most out of them. Then watch you and your team's performance soar. For the resources I mention,...

To stay at the top your game, you need great decision-making, mental well-being, relationships, brain function, and motivation to stay strong. In this episode discover the role that dopamine and serotonin play in these critical areas. And, more important, easy lifestyle choices to improve and balance your happy hormones. Including insights, on strengthening dopamine, from the movie The Last Samura...

Ever wonder how top executives stay sharp and energized well into their 50s, 60s, and beyond? Discover the top five life hacks to excel no matter what your age. From crafting your unique morning and evening routines to keeping your hormone health in balance and leveraging your years of wisdom, in this episode - you'll learn how to increase your capacity for your life and career. Hosted on Acast. S...

Inspired by your response to last week's episode, this episode reveals your brain's motivation system, plus 10 fun and practical ways to keep your body and brain wired to stay motivated and on track with your healthy goals. No more sliding back into old habits. Your future self awaits! Hosted on Acast. See acast.com/privacy for more information.

We've hit 100 episodes! To celebrate, I recorded a powerful conversation with my coach, John Michael Morgan. He is best-selling author of Brand Against the Machine. He is the Chuck Norris of Mindset and Marketing. And wow, does our conversation prove it. We cover the most important steps to make a mindset shift so your habits are easier and quicker. John shares how he pivots his morning routine so...

When you are making a new habit - or breaking an old one - sometimes it's hard, right? So, get a boost to make it easier. Use these 10 herbs to increase your motivation, concentration, and focus. Some of the herbs you may be familiar with, such as sage and rosemary. Others might be new to you, like medicinal saffron and lion's mane mushroom. A few of the herbs support you to become an Intuitive Ea...

The solutions for your work and life and often at your fingertips. Lavender is one of those easy-to-reach answers. In this episode, learn how lavender heals minor wounds, calms your nervous system, helps you sleep, aids your digestion, and even how it improves positive interations + decreases aggression in your workplace. 100% science-backed tips. As promised in the episode, here are the compounds...

Is your workplace culture stressful because you need to change how you work? Or is your employer simply a bad fit (or worse, a toxic culture) -- and you need to change where you work? Wendy Taylor, a career coach with over 20 years of helping individuals and teams create healthy work cultures, joins me to dive deep into these two questions. Plus, because she has conducted over 12,000 interviews, s...

Wondering how you can have it all and do it all? Erika Biddix joins me to share her Aught Model of Success. Through some telling-on-ourselves stories and her years of hard-won experience, you'll learn how to grow your business, support your well-being and enjoy your life. For her Aught Model of Success framework and to connect with Erika, head here. Hosted on Acast. See acast.com/privacy for more...

Want some unusual ways to amp-up your wellness at work? Here are just 3 of the 10 you'll hear in this fun episode. (By the way - ALL 10 have been shown to improve both your wellness and your team's productivity.) Interesting choices like -- putting up pictures of nature (even the crazy photo from your last beach trip)  Serious steps like -- getting a support system outside of work Funny thing...

Learn how summer is the perfect time to practice Intuitive Eating. In this episode, I bust 4 myths about eating healthy during the summer. Things like "It's hard to eat healthy on vacation" and "Summer temptations like homemade ice cream mean you are going to over-indulge." Once you challenge these myths, you'll actually find they are the reasons Intuitive Eating in the summer is EASY. Head here f...

In this summer's-coming episode, explore how mindful eating helps you enjoy your pool parties and picnics more. Plus ideas of how to tune into self-compassion and self-awareness to manage cravings and handle it when post-party thoughts are "Oh, I ate too much ice cream" or "I'm frustrated with Aunt So-and-So". You'll head to your summer parties better prepared for food pushers and food police. You...

Learning over the years what works and doesn't work to eat well and not overeat, I've been inspired by the impact of self-compassion. Self-compassion, as defined by researcher and author Kristin Neff, is mindfulness, self-kindness, and common humanity. In this episode, you'll learn how self-compassion interplays with Intuitive Eating and a Powerful Plate. It will set you on the path to food freedo...

When was the last time you faced a difficult discussion with a co-worker? Or found yourself in the middle of a complex conversation at home -- or simply deciding whose turn it is to clean the kitchen? You can navigate these tough talks with calm and clarity.  I'm excited to introduce you to Nicole Dupuis, a seasoned Productivity + Leadership Coach. For years she's been helping people fin...

Whether you are facing major life stressors or just the day to day grind, you will stress less when you ask yourself the question you'll hear in this episode. Putting together the gratitude, movement, and microbiome (gut health) habits from the last episodes is easy - ok easier - when you ask yourself this question. Then, all working together, you will lower your stress. Hosted on Acast. See acast...

Ever walked into a meeting feeling the weight of the world on your shoulders? I get it. But what if I told you that what you eat could change the game? Imagine this: You're facing a challenging client issue, tensions are high, and your team's counting on you to lead the way. It's make-or-break time. My question to you is not about what you should say to your team. My question is "Are you eati...

In this episode, jump into the fascinating world of your stress-gut-brain connection. Discover how stress impacts your gut and your brain ... and visa versa. Explore ground-breaking research on optimizing your gut microbiome. Learn 5 simple pleasures you can do right now that create a profound shift in your feel-good hormones and relaxation hormones. Hosted on Acast. See acast.com/privacy for more...

A couple of nights ago I was having trouble falling asleep. Just as I started worrying "Oh, no. What if I lay here awake for hours?", I remembered a suggestion from my physician. It's literally a life-changing strategy that helps your sleep, PLUS your relationships, lowers your stress, increases your joy and work satisfaction, and improves your brain health. You ready for it? It's gratit...

This fun episode is inspired by a client who started our conversation with "why is something so hard, that seems like it should be easy?!?" In this episode, you'll learn the mental shift she made so that new wellness habits actually are easy. You'll hear 10 real life examples, plus get a cool challenge for yourself. Hosted on Acast. See acast.com/privacy for more information.

How do you advocate for yourself in the healthcare and wellness world? What are tests you need to spot thyroid issues -- even tests your doctor might not automatically do? How can journaling help you manage medical or health issues? My guest this week, Angela Mazza, RN, helps you uncover these answers. She's both a nurse and a thyroid cancer survivor. Join in for this inspiring conversation. Hoste...

The carb confusion is frustrating enough to make you want to open a gallon of ice cream and forget the whole thing. In this episode, learn what's really real about carbohydrates, how much you need, good-for-you sources of carbohydrate, the best way to enjoy "bad" carbs (spoiler alert: may there aren't bad carbs), and hear about the high sugar junk-food diet -- from a nutritionist who lost 27 pound...

Fats are not just about calories. Healthy fats can protect your brain, your nerves, and create all kinds of helpful substances in the body. With them, you'll decrease inflammation, boost your brainpower, and decrease your risk of disease. However the wrong fats (or the right fats in the wrong amount) will damage your DNA, increase disease risk, and mess with your thinking ability. In this episode,...

Cool things you'll learn about - Dr Bijoy John's formula for great sleep, nidra yoga, how sleep loss impacts your weight, the functions of the brain hurt that sleep deprivation, and women's hormones and sleep. It's a packed episode! To find Dr. Bijoy John - head to Instagram dr.sleepfix and to your favorite bookseller for his new book Nobody's Sleeping. Hosted on Acast. See acast.com/privacy for m...

Discover how to calculate your ideal protein intake. Plus how much protein is in your every day foods. Learn about the fantastic four amino acids for your muscle building and your brain health. And most important, discover how to put all of this together using my Powerful Plate method to make it easy to get in plenty of protein. For additional helpful resources, head here. Hosted on Acast. See aca...

In this episode learn how strength training impacts more than just your physique. Discover how it decreases inflammation, increases your metabolism, helps to manage your blood suga r, improve your sleep, and protect your brain, even decreasing dementia risk. All of that just from lifting some dumbbells a few times a week. For the additional resources I mention, head here. Hosted on Acast. See acas...