Create-Today with Beth Buffington

Turns out, the secret ingredient to a more creative life might already be in your spice cabinet.

Bold food, bold ideas, and one Chattanooga chef will change the way you’ll think about cooking. 🌶️

In this episode of Create Today, Beth sits down with the incredibly fun and inspiring Blackwell Smith — founder of Lucky Cajun Seasoning, a Chattanooga-based small-batch spice brand built for real home cooks who want bold, reliable flavors without the fuss.

This conversation goes way beyond spicing up dinner tonight! (Although it will do that!)

This episode is about creativity, confidence, courage, and how… the way you approach your dinner plate—can literally change your life.

Here's what you'll discover in this episode:
• Why creativity is a DECISION — Blackwell shares how no one is born a great cook (or a great anything). It's all about showing up, experimenting, and giving yourself permission to mess up— to get the SKILLS.

• How a single technique unlocks a thousand possibilities — Learn how mastering something as simple as a vinaigrette can become the creative foundation for endless meals.

• The "flywheel" effect of creative cooking — When you cook better, you eat better. When you eat better, you have more energy. More energy fuels more creativity. It all compounds!

• The "stay out of the aisles" rule — Blackwell's dad's golden advice for eating healthier with less effort, and why whole foods at home beat packaged meals EVERY single time.

• Why your spices might be sabotaging your meals —(how old are the spices in your kitchen??) Fresh ground spices are a game-changer.

• The blackened shrimp and polenta experiment — Beth shares her own kitchen adventure trying something totally new — and how it turned out even better than the restaurant version!

• The No-BS Holiday Cookbook — Blackwell's approach to recipes as frameworks, not rules — so you can cook boldly with whatever's already in your pantry.

• Creativity isn't just for artists — Whether you're an accountant, a busy parent, or someone who thinks they "can't cook," this episode will shift how you see your own creative potential.

• Where to find Lucky Cajun Seasoning — Because after this episode, you're going to want to try them!

Cooking creatively is about how you're thinking — not making roses out of radishes." Whatever you do, friends... stay creative! 🎨

Create-Today Resources and Retreats:
Sylva Synergy Creative Wellness Retreat — Atchison, Kansas - May
2026
https://www.bdi-create.today/sylva-synergy

Sylva Sessions Monthly Online Creative Wellness Membership

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Discover more about how you can Create-Today!

https://www.bdi-create.today/

Find Blackwell Smith & Lucky Cajun Seasoning:
🌐 Website: https://theluckycajun.com/
▶️ YouTube: https://www.youtube.com/@LuckyCajunSeasoning
📖 The No-BS Holiday Cookbook — check the website for availability
(a No-BS Seafood Cookbook is coming soon!) 

Time Stamps:
00:00 Meet Blackwell Smith

01:15 Cooking Roots and Cajun Influence

01:47 No BS Cookbook Approach

02:39 Cook With What You Have

03:43 Chefs Think in Techniques

04:42 Breaking the Family Cooking Rut

08:47 Confidence Over Perfection

11:22 Why Home Cooking Matters

14:14 Skip the Boxed Aisles

16:50 Favorite Recipes and Boudin

18:57 Rethinking Stuffed Mushrooms

19:50 Portobello Pizza Hack

20:48 Going Rogue With Recipes

23:46 From Cooking To Business

25:06 Shrimp And Polenta Remix

28:22 Let Yourself Mess Up

32:38 Where To Find Lucky Cajun

34:25 Fresh Spices Matter

36:31 Final Kitchen Challenge

43:22 Your invitation to Sylva Synergy & Sessions

Kitchen Creativity: The Secret to Better Health & Happiness | E118 🎨

In this episode of Create-Today, Beth takes you somewhere a little unexpected — into the kitchen — and what she shares just might change the way you think about food forever.

A QUESTION for you...
What if feeding yourself well was one of the most creative things you could do today?
That's exactly what you’ll explore in E118, and it is so good.

In this episode, you'll discover:
🎨 Why your creative instincts are actually wired to help you make better food choices — and how to trust them
🧠 The jaw-dropping science behind how the food you eat directly fuels (or drains) your brain's ability to focus, create, and stay emotionally resilient
🌈 The "eat the rainbow" principle — why color in your food is not just beautiful, it's brain medicine (flavonoids, antioxidants, and neuroplasticity, oh my!)
😊 The gut-brain connection: why 90–95% of your serotonin is made in your gut — and what that means for your mood, creativity, and anxiety levels
🍳 Why cooking IS creating — and how chopping, stirring, and a pretty plate activates the same calming, joy-producing brain state as painting, crocheting, or crafting
🍽️ The Oxford University study that proves a beautifully plated meal actually tastes better — and how to use this to your advantage every single day
✨ 5 simple, fast plating ideas you can try this week — no chef skills required — that make your meals feel intentional, beautiful, and nourishing
💡 Beth's personal health journey — how she became healthier, stronger, and happier through the lens of creativity (and what her daughter, a registered dietician, taught her along the way)
🕯️ How slowing down at the table — using candles, pretty dishes, no screens — can help you eat less, enjoy more, and even... lose weight!

This episode isn't about dieting (although you can lose weight if you follow these secrets…because Beth did!). It’s not about restrictions, or food rules.

It's about bringing the same curiosity and joy you bring to your creative work to your plate — and then watching your health, happiness, and energy— rise!

Beth's challenge for you this week:
Before your next meal, take 30 seconds and look at your plate like a composition. What colors do you see? What could you add? Get out those beautiful dishes you've been saving for "special occasions"? Because—you are the special occasion. 🌟

🌿 Resources and retreats mentioned in this episode:
Sylva Synergy Retreat
An in-person creative wellness gathering in Atchison, Kansas this May
Hosted by Beth and Health Coach Lisa Murphy
Register soon - Spots are limited! 

https://www.bdi-create.today/sylva-synergy

Sylva Sessions Membership
A monthly online creative wellness membership
Hosted by Beth and Health Coach Lisa Murphy
https://www.bdi-create.today/offers/TYb6qQtg/checkout

More about Beth and Create-Today offerings
https://www.bdi-create.today/

If this episode spoke to your heart... 
Share it with someone who's been running on empty. Sometimes the most generous creative act is pointing a friend toward something good. 💛

⏱️ Timestamps

0:00 Welcome Back & What Part Two Is About 

1:00 Recap of Part One — The Science of Creativity & Health 

2:30 Why Information Isn't Enough — The Case for Immersion 

4:00 What Research Shows About Immersive Experiences & Lasting Change 

4:45 Introducing Sylva Events — Built on Core Care, Creativity & Community 

5:30 Sylva Synergy — Atchison, Kansas, May 2025 

6:30 Sylva Solace — Asheville, NC, Horse Shoe Farm, October 2025 

8:00 How to Get on the Sylva Waitlist (Sold Out in 2025!) 

8:45 Sylva Sessions — Monthly Online Membership & Retreat Perks 

10:00 Bringing It All Together — A New Relationship With Your Daily Life 

11:30 The Plate, The Walk, The Journal — Three Small Creative Acts That Change Everything 

12:30 The Compound Effect of Small Creative Habits 

13:30 Your Challenge — One Creative Thing in Each Area This Week 

15:00 Closing — You Don't Just Become Healthier. You Become More Fully Yourself. 

E117 - Small Deposits, Big Life Returns: How 10 Minutes of Creativity Changes Everything

What if the foggy, drained, emotionally heavy feeling you've been carrying around isn't burnout — it's a creative deficit?

What if just 10 minutes a day could start to compound your creative energy?

In this episode, Beth Buffington unpacks the science-backed truth about creativity, wellbeing, and the extraordinary power of small, consistent creative deposits — that you can start….today. ✨

In This Episode, You'll Discover:
• What a "creative deficit" actually is — and why you might be running on empty without even realizing it
• Why doom scrolling is a neurological drain, not just a time drain (and what to do instead)
• The neuroscience behind creativity: how just 10 minutes a day activates your parasympathetic nervous system and reduces cortisol
• Studies that show creativity is literally medicine for your brain
• Why talent and skill level doesn't matter — at all — and how you can benefit from creativity even if you "can't draw a stick figure"
• The upward spiral effect: how one creative day makes the next day feel lighter, brighter, and more energized
• Beth's glass jar idea — a beautiful, visual way to track your daily creative investments and watch them grow
• Real words from real listeners about how tiny creative moments changed their lives
• Your official permission slip to be creative even when the dishes aren't done and the inbox isn't empty
• A sneak peek at what's coming next week — creativity at the dinner table (yes, really!)

💛 Resources + Links Mentioned:
Episode 33 — Creative Snacks

https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2148786061
Episode 105 — Tiny Art

https://www.bdi-create.today/podcasts/create-today-with-beth-buffington/episodes/2149133515

Sylva Synergy Creative Wellness Retreat — Atchison, Kansas

https://www.bdi-create.today/sylva-synergy-waitlist

Sylva Sessions Monthly Online Creative Wellness Membership

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Discover more about how you can Create-Today!

https://www.bdi-create.today/

If this episode spoke to you, please share it with someone you love who's been running on empty.

Sometimes the most generous thing you can do for another person is hand them a permission slip. 💜 

🔔 Subscribe so you never miss an episode of Create Today with Beth Buffington!

Timeline:
00:00 Welcome and Big Question
01:40 Creative Deficit Explained
03:08 Ten Minute Creative Deposits
04:11 Doomscrolling vs Making
09:16 Easy Ideas That Count
10:39 The Jar Tracking Trick
11:48 Neuroscience and Research Benefits
16:44 Real Life Returns and Resilience
20:26 Permission to Prioritize Creativity
23:28 Retreat and Membership Invite
26:37 Weekly Challenge and Wrap Up

Create to Thrive Part 2: How Creativity Becomes a Daily Habit to Eat Beautifully, Move Joyfully, Sleep Peacefully

Science tells us creativity is deeply linked to our overall wellness.

We all know that we need to eat better, move more, and sleep longer… But knowing something and actually living it? Those are two very different things.

In Part Two of Create to Thrive, Beth Buffington goes beyond the research and into the real question: how do you make this your life?

(If you haven't listened to Part One yet, check it out — and realize that Part 2 is where everything becomes real.)

Information about wellness— is everywhere. 
You've read the articles, made the plans, and you know what you should be doing. So why is having healthy habits —Soooo hard?

In Part Two of the Create to Thrive series, Beth Buffington makes the case that the missing ingredient isn't more information — it's immersion. It's the felt sense of actually living something fully, even for just a few days, so that it becomes part of who you are.

In this episode, you'll discover:
• Why reading about healthy habits and actually living them are two completely different things — and what bridges that gap
• How immersive experiences engage the whole person (mind, body, and emotion) and create the most lasting behavior change
• The beautiful truth that creativity transforms your daily choices — from what you eat, to how you move, to how you rest — from burdens into invitations
• How a single plate of food arranged with care sends a powerful message to your brain: you are worth beauty and nourishment
• Why a walk taken with a camera and a curious eye feeds your soul as much as your body
• How a simple journaling ritual before sleep tells your nervous system: the day is done, it was good, you can rest
• How the compound effect of small creative habits literally rewires your neural pathways over time — making healthy living feel natural
• How a Sylva Event accelerates all of this — and what makes the Sylva experience unlike anything most people have ever encountered

Beth also introduces the full Sylva universe (co-hosted with Lisa Murphy, Healthy Aging Coach):
Sylva Synergy, Sylva Solace, and Sylva Sessions.

🔗 Links & Resources Mentioned

Sylva Sessions Wellness Membership with Beth & Lisa:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Sylva Events Homepage:

https://www.bdi-create.today/sylva

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

⏱️ Timestamps
0:00 Welcome Back & What Part Two Is About
1:00 Recap of Part One — The Science of Creativity & Health
2:30 Why Information Isn't Enough — The Case for Immersion
4:00 What Research Shows About Immersive Experiences & Lasting Change
4:45 Introducing Sylva Events — Built on Core Care, Creativity & Community
5:30 Sylva Synergy — Atchison, Kansas, May 2025
6:30 Sylva Solace — Asheville, NC, Horse Shoe Farm, October 2025
8:00 How to Get on the Sylva Waitlist (Sold Out in 2025!)
8:45 Sylva Sessions — Monthly Online Membership & Retreat Perks
10:00 Bringing It All Together — A New Relationship With Your Daily Life
11:30 The Plate, The Walk, The Journal — Three Small Creative Acts That Change Everything
12:30 The Compound Effect of Small Creative Habits
13:30 Your Challenge — One Creative Thing in Each Area This Week
15:00 Closing — You Don't Just Become Healthier. You Become More Fully Yourself.

✨ Key Takeaways
• Knowing what to do and actually living it are very different things — immersion is the bridge Immersive experiences that engage mind, body, and emotion are the most powerful catalysts for lasting habit change (research-backed)
• Creativity isn't separate from your health — it IS your health. It transforms nutrition into art, exercise into play, and sleep into a sacred ritual
• Arranging your food beautifully before you eat it is a small creative act that tells your brain: you are worth nourishment
• A walk with a camera and a creative mission feeds your soul as deeply as it strengthens your body
• A simple journaling ritual before bed is a signal to your nervous system: the day is done, it was good, now rest
• Small creative choices compound over time — literally reshaping your neural pathways and making healthy living feel natural
• Sylva Events — co-hosted by Beth Buffington and Healthy Aging Coach Lisa Murphy — are immersive retreats built on Core Care, Creativity & Community
• Sylva Synergy is in Atchison, KS this May.
• Sylva Solace returns to Asheville, NC this October.
• Both sell out — get on the waitlist now
• Sylva Sessions is the monthly online membership that brings the Sylva experience into your everyday life — with valuable perks toward retreat registration
• When you combine creativity with healthy living, you don't just become healthier — you become more fully yourself

The Secret Health Habit No One Talks About:
How Creativity Transforms What You Eat, How You Move & How You Sleep

What if the missing ingredient in your health journey isn't another diet, a new gym routine, or a better sleep app — it's creativity?

In this episode, Beth Buffington reveals the science-backed connection between your creative life and your physical health, and shares beautiful, practical ways to weave creativity into the way you eat, move, and rest.

This is the episode that will change how you see your whole life.

We talk constantly about the Big Three of health: nutrition, exercise, and sleep. But there's a fourth element that makes all three work better — and it might be the last thing you'd expect.

In Part One of this two-part Create to Thrive series, Beth Buffington explores the surprising, research-backed connection between creativity and whole-life health.

Creativity isn't just an artistic pursuit — it's a biological reset button that lowers stress hormones, activates the brain's reward centers, and makes healthy choices feel joyful rather than obligatory.

In this episode, you'll discover:
• Why creativity is just as essential to your health as what you eat, how you move, and how much you sleep — and the science that proves it.
• A direct link between eating more fruits and vegetables and higher creativity and wellbeing
• How the way you PRESENT your food — colors, textures, vessels, and environment — can make healthy eating more enjoyable and sustainable
• That walking increases creative output by an average of 60%
• Why dancing, photography hikes, and treasure-hunting walks are some of the most powerful forms of exercise you can do
• How to sleep deeper and wake up more inspired
• Beautiful, real-life ways to make your nutrition, movement, and sleep rituals into acts of creativity that nourish heart, mind, body, and soul

🔗 Links & Resources Mentioned

Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Sylva Events Homepage:
https://www.bdi-create.today/sylva

Email Beth and let’s chat:
[email protected]

The Create-Today Home Page:
https://www.bdi-create.today

✨ Key Takeaways…

• Creativity is a HEALTH HABIT — backed by neuroscience and documented research, not just a hobby 
• When you eat more colorful, whole foods, your creativity and wellbeing go up — and vice versa 
• Arranging food beautifully before eating increases mindfulness, satisfaction, and healthier choices over time
• How to try one new ingredient, a new recipe, or a cuisine you've never explored
• Your environment matters: using beautiful dishware and lighting a candle can transform a meal into a nourishing ritual
• How walking boosts creative thinking by 60%
• Adding a creative mission to your walk makes you go farther and enjoy it more
• Dance isn't just fun— it can be MORE effective than standard exercise for psychological wellbeing
• Journaling before bed helps you fall asleep faster by externalizing mental chatter
• The creative things you do during your DAY directly affect how peacefully you sleep at NIGHT
• Designing a beautiful sleep space — intentional colors, textures
• Small rituals signals safety and rest to your nervous system

Part Two will (available next week) …in this episode, Beth will share how a Sylva Event can accelerate this transformation and you’ll discover the magic inside Sylva Synergy (Atchison, KS — May), Sylva Solace (Asheville, NC — October), and Sylva Sessions, the monthly online membership.

⏱️ Timestamps
00:00 Introduction
01:39 The Missing Health Habit
02:29 Creativity Changes Everything
04:34 Science of Creative Wellbeing
06:28 Food as Creative Practice
08:43 Plate Art and Mindful Eating
11:49 Curiosity in the Kitchen
14:46 Food Photography Pause
16:52 Movement Fuels Creativity
19:11 Dance and Joyful Motion
20:07 Creative Walk Missions
22:14 Mindful Movement Practices
22:55 Sleep and Creative States
25:07 Creative Sleep Rituals
28:12 Key Takeaways and Challenge

Why Rest & Movement Matter for Your Heart (and Your Creativity)

In Part 2 of this heart-centered conversation with Healthy Aging Coach, Lisa Murphy, we move beyond food and stress management and into two foundations that are powerful for your health, energy, focus, and creative capacity: rest and movement.

This episode explores how modern life keeps many of us in constant contraction—rushing, reacting, pushing—without enough true recovery built into our days.

Beth and Lisa unpack how this chronic pace impacts your heart, your nervous system, and your ability to access creative flow.

You’ll hear why collapsing on the couch at night isn’t the same as restorative rest, and how small shifts in your daily rhythms can change how your body carries stress.

In this episode, you’ll discover how to care for your heart by discovering:
• The difference between restorative rest and end-of-day collapse
• Why sleep is a cornerstone of heart health (and what “enough” sleep actually looks like)
• How evening habits affect your nervous system long before your head hits the pillow
• Practical ways to create wind-down rituals that support deeper rest
• Why creativity itself can function as a form of regulation and recovery
• How movement strengthens the heart without requiring intense workouts
• Simple ways to incorporate movement into daily life when schedules feel full
• How to recognize when your heart rate is being supported by the movement you choose
• Why consistency matters more than perfection when it comes to health habits
• How rest and movement protect not just your heart—but also your focus, mood, and creative stamina

This important heart health episode is an invitation to rethink how you care for yourself in the in-between moments of your day—the transitions, the evenings, the small windows of choice that quietly shape your health over time.

When your body is supported, your creativity doesn’t have to fight for space—it is easier to become that authentic self you know is possible.

✨ This is Part 2 of a special Heart Health series.
In last week’s episode #113, Beth and Lisa discussed the importance and power of food and “peace & quiet” as incredible ways to care for your heart health —check it out!

Reach out to Lisa
Murphy, Healthy Aging Coach
Get your complimentary session: https://www.lisamurphyllc.com/

Sylva Sessions Wellness Membership with Beth & Lisa:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Sylva Solace retreat in Asheville North Carolina with Beth & Lisa:

https://www.bdi-create.today/sylva-retreat

Sylva Synergy retreat in Atchison Kansas with Beth & Lisa:
https://www.bdi-create.today/sylva-synergy-waitlist

Register for Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Welcome Back: Healthy Habits for a Healthy Heart (Part 2)
01:34 Pillars #3 & #4: Rest and Movement—What We’re Covering Today
02:18 What “Rest” Really Means: Sleep + Downtime
03:15 The “Contract and Collapse” Cycle (and Why Your Heart Pays for It)
05:19 Sleep Isn’t a Weakness: Busting the Busyness Trap
08:53 Try This: A Restful Evening Experiment (No Wine, No Netflix Binge)
11:03 How Much Sleep You Need + The Heart Health Stats
12:59 Sleep Hygiene That Works: Alcohol, Caffeine, and a Wind-Down Routine
16:35 Supplements Aren’t the Silver Bullet: Fix the Habits First
18:29 Real Downtime: Devices Off, Nature, and Taking a True Vacation
20:15 Start Small: Take a Half-Day Offline Break (It’s Required)
21:00 Unplug to Unwind: Reclaiming Slower, Calmer Evenings
21:55 Small Sleep Experiments: Boundaries, Guilt, and Protecting Your Health
24:04 Movement (Not “Exercise”): The Pressure-Free Heart-Health Habit
25:02 150 Minutes a Week Made Easy: Micro-Movement Ideas You’ll Actually Do
27:03 Build Up Safely: Start Tiny, Avoid Weekend-Warrior Burnout
28:26 Uplevel Your Routine: Cardio, Mobility, Flexibility & Strength Training
29:30 Isometrics Explained: Planks, Wall Sits & Lowering Blood Pressure
30:58 Does It Count? Gardening, Dancing, and the “Honor System” for Effort
32:10 No Fancy Gear Needed: Simple Signs Your Heart Rate Is Up
33:39 Genes Aren’t Destiny: The 75% You Can Control (Recap of Heart-Health Pillars)
36:18 It’s Never Too Late: Micro-Changes That Add Up at Any Age
37:10 Sylva Events & Sessions: Creativity + Wellness Community (Retreats & Online Group)
39:54 Final Send-Off: Take Care of Your Heart

Be Your Own Valentine: Creative Ways to Care for Your Heart! 

February is Heart Month, and this episode is a gentle, creative invitation to care for your heart — with a new perspective about how to be healthier—using creativity. 

In this episode of Create Today, Beth is joined by Healthy Aging Coach Lisa Murphy to explore how creativity, nourishment, and calm play a powerful role in heart health — especially for women.

In this episode, you’ll discover:

This conversation is compassionate, practical, and deeply reassuring — a reminder that caring for your heart can feel kind, creative, and doable.

✨ This is Part 1 of a special Heart Health series.
Next week, Beth and Lisa continue with movement and sleep.

Resources:

Reach out to Lisa Murphy, Healthy Aging Coach
Get your complimentary session:
https://www.lisamurphyllc.com/

Sylva Sessions Wellness Membership with Beth & Lisa:
https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Create-Today Membership!
https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:
[email protected]

The Create-Today Home Page:
https://www.bdi-create.today

Timeline:

00:00 Introduction and Welcome
01:24 Understanding Heart Disease
03:36 Heart Disease in Women
05:45 Healthy Eating for a Healthy Heart
09:39 The Importance of Fiber
16:57 The Benefits of Dark Chocolate
20:32 Managing Stress for Heart Health
27:43 Conclusion and Next Steps

If you want to feel better - CREATE! 

Are you feeling exhausted in a way that sleep doesn’t fix?

Are you barely productive, and also feel disconnected, foggy, or burned out?

In this episode of Create Today, Beth explores why creativity isn’t a “nice-to-have,” but a biological need for your brain, nervous system, and emotional wellbeing.

As mentioned: When you're ready for guidance with your creativity!

Join the Sylva Sessions Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

This episode is a deep exploration of science-backed facts about creativity— as well as an uplifting conversation about how small, everyday creative acts help you feel better — not by fixing you, but by supporting how your brain actually works (for the better!).

You’ll discover:
• Why feeling better is a brain regulation issue, not a personal failure
• How chronic stress reshapes the brain — and why motivation disappears
• What creativity does neurologically to calm the nervous system
• How hands-on creative activities reduce amygdala over-activation
• Why dopamine from creativity is different from dopamine from scrolling
• How creativity supports emotional regulation, resilience, and focus
• Why your brain doesn’t care if you’re “good” at what you create
• The difference between creativity for wellbeing vs. creativity for performance
• Why daily creativity (even a little while) compounds into real change
• How to choose a creative practice that actually helps you feel better

You don’t need talent.

You don’t need more time or money.

You just need permission and commitment.

Creativity isn’t indulgent.

It’s foundational self-care for your brain!

🎨 Mentioned in this episode:
Sylva Sessions
A space for creative wellness, nervous system care, and sustainable creativity
Join the Sylva Sessions Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

For Professional Artists - Register for Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction and Welcome
02:16 The Search for Wellbeing
03:05 Creativity as a Solution
05:17 The Biological Benefits of Creativity
06:35 Understanding Brain Function and Stress
09:02 How Creativity Engages the Brain
16:38 The Importance of Doing, Not the Result
19:35 Who Benefits from Creativity
21:20 Making Creativity a Daily Practice
27:55 Creativity as Self-Care
30:26 Conclusion and Call to Action

When the World Is in Chaos, Self Care Is How You Can Survive.

The world feels heavy right now.
Breaking news. Extreme weather. Political tension. Constant alerts.


Many of us are walking through our days with a quiet weight we can’t quite name — but we feel it in our bodies, our energy, and our creativity.

In this grounding and timely conversation, Beth is joined by returning guest Lisa Murphy, healthy aging coach and trusted voice in whole-person wellbeing, to talk about what it means to take care of ourselves in a chaotic world. And, how simple things make a difference in how we deal with chaos.

This episode is not about escaping reality — it’s about learning how to live well inside it.

In This Episode, You’ll explore:
• Why the world feels emotionally and physically heavier right now
• How constant stress, news cycles, and global uncertainty impact our nervous systems
• Why “making life easier” is a powerful form of self-care and resilience
• How small, gentle shifts support long-term health
• Why caring for yourself isn’t selfish, lazy, or optional — it’s necessary
• How creativity helps us adapt, and stay human when the world feels harsh

This conversation is a reminder that we don’t survive chaos by pushing harder —
we survive it by caring for ourselves better.

If you’re feeling overwhelmed, worn down and dazed by the noise of our world, this episode offers a simple perspective, and a gentler way forward.

Reach out to Lisa Murphy - Get a complimentary session:
https://www.lisamurphyllc.com/

Join Sylva Sessions Wellness Membership with Beth & Lisa:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for the Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction and Guest Welcome - Lisa Murphy
01:57 Discussing the Heaviness of the World
03:26 Impact of Social Media and News
05:59 Coping Mechanisms and Triggers
15:48 Healthy Aging and Self-Care Tips
24:34 Small Joys and Self-Care
25:36 Challenging Conditioning and Embracing Self-Love
27:20 The Importance of Hydration and Nutrition
30:17 Mindful Eating and Awareness
32:39 Incorporating Movement into Daily Life
36:36 Navigating Guilt and Setting Boundaries
41:34 The Ripple Effect of Self-Care
42:52 Final Thoughts and Encouragement
43:11 Learn about Create Today Offerings

Your Creative Fitness is as important as being physically fit. 

In Episode 110 of Create Today with Beth Buffington, we explore a powerful shift: creativity isn’t a luxury or a hobby—it’s essential mental fitness.

In a world filled with breaking news alerts, political noise, extreme weather, and the constant pressure of perfection on social media, your nervous system is under daily strain.

This episode explains how everyday creative acts can become a scientifically backed way to restore calm, focus, and emotional resilience.

In this episode, you’ll discover:
• Why creativity is a form of mental fitness, not just self-expression
• How simple creative acts trigger dopamine and support motivation and hope
• The role creativity plays in calming the nervous system and lowering stress
• How art pulls us out of fear-based thinking and back into the present moment
• Why creativity helps protect your brain from burnout, anxiety, and overload
• How everyday art supports emotional resilience during uncertain times
• Actionable, realistic ways to add creativity to your daily life (even when you’re busy)
• Why you don’t need talent—just curiosity and permission

This episode is an invitation to step away from the noise of the world and reconnect with something steady, human, and healing—your creative instinct.

✨ Creativity isn’t about making something impressive.

✨ It’s about making yourself feel strong and whole again.

If you’ve been feeling overwhelmed, distracted, or creatively disconnected, this conversation will remind you that joy, calm, and clarity are still accessible—one small creative moment at a time.

Join my Sylva Sessions Creative Wellness Membership:

https://www.bdi-create.today/offers/TYb6qQtg/checkout

Register for Create-Today Membership!

https://www.bdi-create.today/offers/2GB9xYBj/checkout

Email Beth and let’s chat:

[email protected]

Tutorials and other resources at Create-Today:

https://www.bdi-create.today/almost-free-resources

The Create-Today Home Page:

https://www.bdi-create.today

Timeline:
00:00 Introduction to Creative Wellness

00:27 The Impact of Modern Life on Our Attention

01:38 The Power of Creativity for Mental Fitness

06:05 The Science Behind Creative Practices

10:30 Creative Services and Memberships

12:31 Building a Daily Creative Practice

13:27 Tips for Consistent Creativity

19:49 The Importance of Play and Experimentation

21:05 Conclusion and Encouragement