Clover Conversations

In today's empowering episode, we have the pleasure of welcoming two incredible guests from Bloom Physical Therapy & Wellness, Dr. Mary Garces and Dr. Amanda Uting. Together, they bring us their unique expertise as founders of a trailblazing mobile pelvic floor physical therapy practice and their heartfelt experiences as mothers and doulas.

As we unravel their personal journeys into pelvic health, propelled by their own injuries and life-changing moments, our guests share their commitment to educating and aiding women through various stages of life, from pregnancy to postpartum and beyond. The discussion opens up about the often under-discussed topics, from pelvic floor issues, such as urgency and back pain, to perimenopause and infertility, emphasizing the unique needs of women's health which are finally gaining deserved attention.

We also discuss their experiences as doulas and what a doula actually does during labor. They share their own birth experiences and how that has shaped their approach in their practice.

Join us as we discover the miracles of childbirth, challenge the stigmas of perinatal mental health, and explore the healing modalities for postpartum recovery.

Highlights:

-The power of self-advocacy and informed decision-making during pregnancy and delivery cannot be overstated. Understanding your options and preferences greatly influences the childbirth experience.

-Postpartum recovery is pivotal. Strategies such as rest, proper nutrition, and appropriate physical therapy can significantly enhance recovery and overall well-being after delivery.

-Physical therapy for pelvic floor health is an under-discussed but incredibly important aspect of postpartum care, addressing issues like diastasis recti, incontinence, and pain, and promoting overall stability and comfort.

-Younger generations are at the forefront of not accepting the status quo and are demanding better care for their overall health.

Mentioned

Dr. Sara Reardon

Why Pelvic Pain Hurts

Finding Pelvic Sanity

Not your Mothers Pelvic Floor

Follow Dr. Mary and Dr. Amanda

Website

Instagram

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Get My Free Free Guide: 5 Ways to Experience Joy

Heather Donahue joins me in an invaluable conversation about the heart of motherhood challenges, from overcoming postpartum blues and depression to grappling with identity shifts.

Heather is a licensed professional counselor and a seasoned expert in perinatal mental health, depression, and anxiety.

She shares valuable strategies for nurturing mental health through open communication and self-care. We also discuss milestone moments like embracing parenthood with your partner and the importance of professional support.

We delve into the extended challenges of the postpartum period and pull back the curtain on parenting challenges that continue far beyond.

I bring some listeners' questions to Heather on topics ranging from feelings of resentment that can emerge to sharing wisdom on the importance of communication and asking for help. We also talk about managing tantrums, redefining relationship norms post-baby, and explore various facets of family dynamics and personal well-being.

In a world where social media can be a double-edged sword, Heather provides guidance on navigating the mental health minefield it can sometimes present, alongside addressing the more profound, often unspoken parts of motherhood, like dealing with loss and the path to rediscovering oneself.

Highlights:

-Heather shares her journey in starting her own practice and everything that led up to that point.

-Postpartum Blues vs. Depression: Understand the differences, recognize the symptoms, and learn why hormonal shifts play a crucial role in a mother's mood during postpartum, breastfeeding, and weaning periods.

-Do you feel simmering resentment towards your spouse post-baby? You're not alone. Heather stresses communication as your lifeline. Ask for help! It's okay to pass the baton sometimes.

-Tantrums are tough. Remember, it's about managing our emotions first to help our kids express theirs effectively. Deep breaths, patience, and presence go a long way.

-Advice for couples to keep the romantic spark alive after having a baby. Remember, it doesn't have to be something big.

-Initiatives for perinatal and mental health support, highlighting Heather's work with the Mom's Mental Health Initiative in Milwaukee.

-Heather and Maddie explore the impact of social media on mental health, offering actionable advice on how to mitigate negative influences and why following legitimate, professional accounts might be beneficial for those seeking guidance.

Note:

This episode contains discussions about mental health, including considerations for those experiencing difficult emotions. If you or someone you know is struggling, remember that help is available.

Please reach out to a mental health professional, a friend, or a helpline in your area.

Call 911 if you need immediate help

National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

Mentioned:

Moms Mental Health Initiative

Postpartum Support International

Connect with Heather:

Website

Email

Connect with Me:

Instagram

How to work with me

Get My Free Free Guide: 5 Ways to Experience Joy

I talk with Audrey and Christopher Benninghoff owners of Far West Coffee a coffee shop in Midland, Texas.

As they unveil their personal tales of transformation and community building, you'll be captivated by their warmth and the way they've intertwined their lives with the love for coffee.

We discuss the early morning dedication it takes to run a boutique coffee shop, the art of bean sourcing, and roasting, as well as the joy of creating a space that feels like home to everyone who walks through their door.

The couple's commitment to no drive-throughs and the creation of an immersive experience is a testament to their belief in savoring life's little moments.

Christopher talks through how he ended up perfecting the chocolate croissant which revealed a love for baking.

The Benninghoffs take us on a tour of their inviting coffee shop, which doubles as a vibrant hub for Midland's locals and visitors alike. They've managed to create an oasis where connection is brewed alongside coffee, and where their journey from dream to reality inspires us all.

Highlights:

-Audrey and Christopher talk about how Far West coffee started in their garage.

-How coffee is the vehicle for creating community.

-Finding out what your community is lacking and creating from that point of view.

-The Benninghoffs share their favorite and least favorite thing of owning a coffee shop and what the daily schedule looks like.

-How to create the best cup of coffee at home.

Mentioned:

Baratza Grinder

Fellow Grinder

Connect with Audrey and Christopher:

Instagram

Audrey's photography studio:

Website

Instagram

Connect with Me:

Instagram

How to work with me

Get My Free Free Guide: 5 Ways to Experience Joy

We are diving deep with the delightful Becca Tetzlaff from organicallybecca.com. We'll be talking about Becca's personal journey from cystic acne to becoming an advocate for holistic health and clean beauty. As a successful blogger and content creator—who shies away from the "influencer" label—Becca shares the roots of her passion, the challenges she's faced, and the resources she trusts.

Join us as we get real about the not-so-perfect path to wellness, the pressure of social media metrics, and Becca's commitment to a balanced, sustainable lifestyle. From some winter storm adventures in Texas to her treasured Wisconsin coffee shop and beyond, Becca's story is sure to captivate and inspire.

Plus, don't miss out on her exclusive tips for transitioning to cleaner products, managing gut health issues, and snagging a special discount on her ebooks.

Highlights:

- Becca's Personal Journey and Career Path her early ambition to be a web designer and her career in digital design and starting her blog (https://organicallybecca.com/) in 2016 as a hobby.

- Becca's Health and Wellness Transition Dealing with cystic acne, inflammation, and hormone imbalances. Embracing a holistic approach focusing on gut health and nutrition. Reduction in harmful skincare and personal care products.

- Becca's Experience of the early blogging days without a focus on SEO and the learning curve the importance of taking the blog seriously.

- Personal Challenges and Growth-Becca's introverted nature and discomfort with public speaking. The conflict with her online persona.

- Becca's preference for being called a blogger/content creator rather than an influencer

- Recommendations for starting with frequently used products (e.g., cookware, tap water filtering).

Resources Mentioned:

EWG

Clearya

Made Safe

Think Dirty

Switch Natural

Connect with Becca:

Website

Instagram

Becca's Digital Downloads:

Use code Clover at checkout to receive 15% off any digital Download.

55+ Ingredients to Avoid

Clean Beauty 101: A Stress Free Guide to Choosing Natural Personal Care Products

Brew it like Becca: The Ultimate Guide to Brewing the Healthiest & Tasiest Coffee at Home

Connect with Me:

Instagram

How to work with me

Get My Free Free Guide: 5 Ways to Experience Joy

Alex Casparo's life has always been steeped in the love of food. Her story is a fusion of Italian and Danish culinary traditions, molded by her upbringing in a quintessentially European home where meals were the centerpiece of conversation and daily life. A pediatric dietitian who's become a beacon of insight for parents navigating the plant-based landscape for their little ones.

With a love for food at her core, Alex Casparo found her life's work in the joy and science of nourishment.

Alex will share her personal journey from a meat-light high school diet to a plant-predominant lifestyle, and we'll discuss the founding of "Plant-Based Juniors," shining a light on the rigorous, credible approach they've taken in crafting their book and resources for families everywhere.

This episode isn't just about the "what's" of pediatric nutrition—it's about the "how's." We'll talk about managing the fun in feeding, utilizing the Pb three plate model for balanced, plant-based eating, and the dynamics of mealtime that go beyond mere nutrition. Expect practical advice, relatable stories, and tips that will make you rethink the way your family eats.

So whether you're a long-time vegan, plant-curious, or just looking to mix more greens into your child's diet, prepare to be informed, inspired, and possibly even transformed.

In this episode we cover:

- Alex Casparo her upbringing and gradual shift to a plant-predominant diet.

- Plant-Based Juniors Initiative and Alex's Approach to providing evidence-based, non-dogmatic nutritional information for parents.

- Discussion on the impact of plant-based diets on children's health.

- The importance of various nutrients like iron, zinc, selenium, B vitamins in children's diets.

- Strategies for introducing children to more plant-based foods.

- Iron, vitamin B twelve, vitamin D, and DHA supplementation recommendations.

- Audience Questions:

• Allergies, Sensitivities, and Dietary Concerns

• Feeding Strategies for Children

• Importance of educating parents to advocate for plant-based diets to pediatricians

• Can toddlers eat too much fruit?

- Chronic diseases such as type two diabetes and certain cancers addressed through early nutrition.

- The concept of the "pb three plate" for balanced meals.

- Practical meal ideas for toddlers.

- Supplements and Fortified Foods.

Resources:

Silk Soy Milk

365 Soy Milk

PB3 Plate

PBJ Nutrition For Kids A-Z Guide For Parents

Pediatric Nutrition Course

Juniors Free Plant Based Supplement Guide

Connect with Alex:

Instagram

Delish Website

Plant Based Juniors

Connect with Me:

Instagram

How to work with me

Get My Free Free Guide: 5 Ways to Experience Joy

Embark on a transformative journey that transcends the traditional confines of healthcare with Dr. Luke Lemke, a seasoned family medicine physician who brings three decades of wisdom.

Dr. Luke Lemke, a seasoned family medicine physician with a passion for holistic health, shares stories that link our daily choices directly to our well-being.

Together, we unpack the essence of lifestyle medicine and how its six foundational pillars can dramatically reshape your approach to well-being.

In this episode we cover:

-Shedding light on personalized approaches to nutrition that go beyond the one-size-fits-all diet.

-Tackling dietary dilemmas posed by the Standard American Diet, we venture into discussions on nutrition's intricate dance with our biology, sleep's underestimated role in our lives, and the insidious effects of alcohol on our nightly rest.

-How much sleep is truly one of the biggest pillars of having a good life and metabolic health.

-In the spirit of true transformation, our conversation extends beyond diet and rest to the realms of stress management and the irreplaceable value of social connections. And sharing indicators that your stress has gotten to the point that you need to seek help.

Resources:

Peter Attia

Arthur Brooks

Blue Zones

Atomic Habits

Longevity Diet

Life Span Why We Age

How not to die

Headspace

Andrew Huberman

Tim Ferriss

Connect with Dr. Lemke

Connect with Me:

Instagram

How to work with me

Get My Free Free Guide: 5 Ways to Experience Joy

Have you ever thought about how movement, joy, and food can dramatically change your life?

Join me in this fascinating conversation with Mariyam Nayeri, the vivacious owner of Vibrant Vita Wellness. Mariyam's journey is an inspiring testament to the transformative power of yoga, dance, and a home-cooked meal.

As a mother, chef, health coach, and yoga teacher, Mariyam brings a unique blend of energy and passion to her life's work.

In this episode we cover:

-Mariyam's journey into dance at 13 by joining the Milwaukee High School of the Arts.

-How Mariyam ended up in London to help open a Latin Fusion Restaurant.

-The challenges of moving back to Milwaukee from New York.

-How Mariyam keeps joy as a main pillar in her life.

Resources:

The True Art of Gathering

Learn more about how to make Pozole here.

Connect with Mariyam here: Instagram

Vibrant Vida Wellness

Connect with Me:

Instagram

How to work with me

The Wellness Shop

Join me as I chat with the incredibly talented McCauley Tawpash, a holistic health coach, chef, photographer, and recipe developer. As a multi-talented creator, McCauley discusses how her passion for cooking and photography has evolved over the years and how these creative outlets bring her joy and ease.

In this episode we cover:

-McCauley's health journey that happened because of a PCOS diagnosis.

-Her love of cooking and some of her current favorite recipes.

-Her creativity and love for photogrpahy

-The challenges of wearing mutiple hats as a business owner.

-We talk about some wellness practices and trends. Including her own use of the barrel sauna and cold plunge tank.

-McCauley shares her thoughts on wellness, favorite restaurants, Albuquerque's balloon festival, music, health and wellness, and her dream of writing a cookbook, plus recipes and matcha powder.

Resources:

Headspace app

Oura Ring

O-P-E-N App

Connect with McCauley

Instagram

Website

Connect with Me:

Instagram: https://www.instagram.com/cloverwellnessco/

How to work with me: https://www.cloverwellnessco.com/services-1

The Wellness Shop: https://www.cloverwellnessco.com/wellness-shop

Join me on this inspiring episode as I chat with accomplished ultramarathoner Bill Dittman about his incredible journey from a listless college student to an endurance athlete.

In this episode we cover:

Bill's incredible journey was sparked by witnessing his roommate's Iron Man competition in 2011. Discover how Bill overcame mental and physical challenges to progress from 5K races to 100-mile events, all while developing a positive mindset and approach to life.

In this episode, we dive into the tight-knit ultra running community in Arizona, where Bill found his friends and support network. We explore his experiences racing in three 100-mile events, Cocadona, Western States, and Ultra Trail du Mont Blanc, and how he tapped into his inner strength to make the most of each race, even when facing injuries and burnout. Learn how Bill's journey in endurance running has impacted his life, from cultivating a strong mindset and growing his confidence to informing his work and life outside of athletics.

We also discuss the crucial role of proper nutrition and recovery for ultra runners, and how Bill's work with endurance sports company Maurten has helped him fuel his running journey and reduce GI distress. Bill shares his excitement for potential races in 2023, including the High Lonesome 100 and the Hardrock 100, and answers questions about his favorite shoe brand, go-to song, and bucket list races. Don't miss this conversation with Bill Ditman and get inspired to challenge yourself and live a healthier, more fulfilling life.

Resources:

Maurten: https://www.maurten.com/

Connect with Bill here: https://www.instagram.com/bdittman13/

Bill's Book Recommendations:

Jason Koop: https://www.jasonkoop.com/book

Hal Koerner:

https://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221

Connect with Me:

Instagram: https://www.instagram.com/cloverwellnessco/

How to work with me: https://www.cloverwellnessco.com/services-1

The Wellness Shop: https://www.cloverwellnessco.com/wellness-shop

Welcome to the first-ever episode of Clover Conversations! I'm excited to share my journey with you as we explore wellness in all its forms. From nutrition and fitness to motherhood and community, this podcast aims to inspire and inform through engaging conversations with a wide variety of guests. In this episode, I share the story behind Clover Wellness Co., how podcasts like The Rich Roll Podcast ignited my passion for health and wellness, and what you can expect from future episodes.

Join me as we embark on this wellness journey together, discussing topics that matter most to us with fascinating guests. Season one features interviews with a Catholic priest, an endurance athlete, a yoga teacher, a clean beauty business owner, and a chef. Each conversation is sure to offer valuable insights and inspiration to help you live a healthier, joy-filled life. So sit back, relax, and let's get started with Clover Conversations!

Resources:

Rich Roll: https://www.richroll.com/all-episodes/

Connect with me Here: https://www.instagram.com/cloverwellnessco/

How to work with me: https://www.cloverwellnessco.com/services-1

The Wellness Shop: https://www.cloverwellnessco.com/wellness-shop