Pack Like the Human You Want to Be

Most people pack for the trip. Very few people pack for the version of themselves they want to be on the trip.

In this episode, we’re talking about how to travel in a way that supports your energy, digestion, nervous system, blood sugar, sleep, and overall resilience—so you can actually enjoy your vacation instead of spending the first week recovering from it.

We cover how to think differently about travel prep, what I personally bring with me, how to support kids and family routines while away, and the small things that make a massive difference when your environment changes.

Because travel doesn’t have to equal inflammation, chaos, constipation, poor sleep, sugar crashes, and getting sick the second you get home.

It can look like:

• Stable energy

• Better digestion

• Fewer immune hits

• More enjoyment

• Less recovery needed afterward

If you’re someone who travels often, has kids, gets run down after flights, or always seems to catch something after vacation, this is exactly why we created our Elevated Travel Pack.

It’s the supportive toolkit I personally reach for when we travel—things to help with digestion, immune resilience, stress load, hydration, energy, and keeping your body more regulated when routines are off.

And one staple I never travel without is Manukora Honey.

We actually use it instead of elderberry in our home. My kids love it, it travels well, and it offers unique natural support that I love having on hand—especially when flying, dry hotel air, sore throats, or when immune stress pops up.

If you’d like to try it, listeners can shop here:

⁠https://manukora.com/ELEVATED⁠

Use code ELEVATED

✈️⁠ Elevated Travel Pack⁠

https://us.fullscript.com/plans/elevatedintegrativewellness-travel-well-immune-support-essentials

💼⁠ “Bury Me With It” Favorites Bundle⁠

(E-Z Mg, Creatine, SP Cleanse, Electrolytes)

https://us.fullscript.com/plans/elevatedintegrativewellness-ellie-s-bury-me-with-it-bundle

⁠✨ Our Favorites Guide

⁠(Red light tools, personal care favorites, wellness staples)

https://www.canva.com/design/DAG5Fd-3G4k/PEu-PbHJNJ9kr4ht9QpLeg/view?utm_content=DAG5Fd-3G4k&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hf686d2a694

Because the goal is to pack like the human you want to be… not recover for two weeks after the trip.

Podcast Links

Episode 6 // This Lenten mini series invites listeners into the desert — not as a place of punishment, but as a place of encounter. Guided by Scripture, Catholic tradition, and whole-person reflection, these short episodes explore fasting, suffering, surrender, and restoration through the lens of faith and trust. Together, we’ll reflect on what it means to return to God with our hearts, embrace the refining work of Lent with hope, and prepare ourselves for the joy of resurrection.

After walking through hundreds of cleanses, one thing has become very clear:

Most people are expecting a cleanse to do something it was never designed to do.

In this episode, we’re having an honest conversation about what a cleanse actually does, why so many women feel stuck or disappointed afterward, and the foundational piece that is almost always missing.

Because the truth is…

you cannot detox a body you haven’t nourished.

We’re breaking down:

Why cleanses don’t fix hormones, gut issues, or metabolism on their own

What it really means if you feel worse during a cleanse

The foundational habits your body needs before you ever detox

What a cleanse should actually feel like when your body is supported

Why most results are lost after the cleanse ends

This episode will shift how you think about detoxing, healing, and what your body actually needs to thrive.

If you’ve ever felt like you’ve “done all the right things” but still aren’t seeing results — this conversation will connect the dots.

✨ Key Takeaway

A cleanse is not where healing begins.

It’s something your body can benefit from when the foundation is already in place.

Episode 5: (Sorry for the audio errors on this one) This Lenten mini series invites listeners into the desert — not as a place of punishment, but as a place of encounter. Guided by Scripture, Catholic tradition, and whole-person reflection, these short episodes explore fasting, suffering, surrender, and restoration through the lens of faith and trust. Together, we’ll reflect on what it means to return to God with our hearts, embrace the refining work of Lent with hope, and prepare ourselves for the joy of resurrection.

Let’s be honest — some of the routines we’re trying to force into our lives are actually draining us.

In this episode, we’re unpacking how to stop chasing “perfect” and start building routines that truly nourish you. The kind that leave you feeling grounded, energized, and at peace — not overwhelmed and behind.

Because if your routine is working against your life… it’s not the right one.

Looking to enhance your health? Check out Elevated:

https://www.elevatedintegrativewellness.com

Episode 4: This Lenten mini series invites listeners into the desert — not as a place of punishment, but as a place of encounter. Guided by Scripture, Catholic tradition, and whole-person reflection, these short episodes explore fasting, suffering, surrender, and restoration through the lens of faith and trust. Together, we’ll reflect on what it means to return to God with our hearts, embrace the refining work of Lent with hope, and prepare ourselves for the joy of resurrection.

In this episode, Ellie sits down with Dr. John Arns to discuss what it really takes to build lasting health. Together they explore the concept of the “Triad of Health”—structural, chemical, and emotional balance—and why all three are essential for men who want to feel strong, focused, and resilient.

Dr. Arns shares how alignment of the spine and nervous system affects overall function, why nutritional foundations matter more than ever in today’s world, and how emotional health and stress management influence everything from energy to recovery.

The conversation also dives into the importance of vision—how having a clear purpose in life can guide healthier decisions and help people stay the course even when life becomes challenging.

This episode offers a practical framework for men who want to take ownership of their health and live with strength, clarity, and purpose.

Website: https://completechiromn.com/blog/

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

Ready to Reset Your Metabolism?

If today’s conversation on structural, chemical, and emotional health resonated with you, one of the most powerful places to start is stabilizing blood sugar.

At Elevated Integrative Wellness, we’re currently guiding people through our 10-Day Blood Sugar Reset—a simple, structured program designed to help rebalance energy, reduce cravings, and support metabolic health.

The program includes nutrition guidance, lifestyle practices, and supportive tools to help your body return to a healthier rhythm.

Learn more or join the reset here:

https://www.elevatedintegrativewellness.com/10-day-blood-sugar-reset

Lenten Series, Episode Four. This Lenten mini series invites listeners into the desert — not as a place of punishment, but as a place of encounter. Guided by Scripture, Catholic tradition, and whole-person reflection, these short episodes explore fasting, suffering, surrender, and restoration through the lens of faith and trust. Together, we’ll reflect on what it means to return to God with our hearts, embrace the refining work of Lent with hope, and prepare ourselves for the joy of resurrection.

Lenten Series, Episode Three.

This Lenten mini series invites listeners into the desert — not as a place of punishment, but as a place of encounter. Guided by Scripture, Catholic tradition, and whole-person reflection, these short episodes explore fasting, suffering, surrender, and restoration through the lens of faith and trust. Together, we’ll reflect on what it means to return to God with our hearts, embrace the refining work of Lent with hope, and prepare ourselves for the joy of resurrection.

What if speech challenges, jaw pain, mouth breathing, or even poor sleep weren’t just isolated issues — but nervous system signals?

In this week’s episode, I sit down with Denise Lowe, Speech Language Pathologist, to explore the powerful connection between oral function, nervous system regulation, and whole-body health.

We unpack:

• What myofunctional therapy actually is

• Why tongue posture, swallowing patterns, and breathing matter more than you think

• The hidden signs parents often miss in their children

• How jaw tension, clenching, and grinding connect to stress physiology

• What Neuro Emotional Technique (NET) is — and how it helps regulate subconscious stress patterns

• Why addressing both structure and nervous system function changes outcomes

This conversation goes far beyond articulation. We talk about sleep quality, TMD, chronic tension, airway development, communication struggles, and the emotional patterns that can quietly drive physical symptoms.

If you or your child experience mouth breathing, speech delays, clenching, jaw pain, chronic tension, or sleep disruption — this episode will open your eyes to a deeper root-cause lens.

Because healing isn’t just mechanical.

It’s neurological.

It’s emotional.

And it’s functional.

Podcast Offer

Denise is offering a $99 initial Neuro Emotional Technique session when you mention this podcast.

Offer valid through March 28th, 2026.

If you have been curious about nervous system work but didn’t know where to begin — this is a beautiful entry point.

March 23: 10-Day Blood Sugar Reset

And if this episode sparked curiosity about the nervous system’s role in metabolism, inflammation, or stress — my 10-Day Blood Sugar Reset kicks off March 23rd.

Blood sugar dysregulation affects:

• Mood

• Hormones

• Sleep

• Energy

• Inflammation

• Cravings

• Nervous system stability

This guided reset walks you through simple, strategic changes to stabilize glucose, calm stress physiology, and reclaim metabolic resilience.

If you’d like details, fill out the interest form linked below.

https://forms.gle/CRZe4Vh1QNKqithQ6

About Denise Lowe, M.A., CCC-SLP

Denise Lowe is a Minnesota licensed and ASHA certified Speech Language Pathologist with nearly 25 years of experience working with children and adults across public and private settings. She is the owner of True North Speech & Wellness, located at the Hanover Wellness Center in Hanover, Minnesota.

Denise holds a bachelor’s degree in Communication Sciences and Disorders from St. Cloud State University and a master’s degree in Speech Language Pathology from the University of Minnesota Duluth. She is known for her client-centered, evidence-based approach and her ability to create focused, effective therapy plans while deeply connecting with clients and families.

In addition to traditional speech-language pathology, Denise is trained in orofacial myofunctional therapy and certified in Neuro Emotional Technique (NET). By integrating structural oral therapy with nervous system regulation, she addresses both the physical and neurological contributors to speech, sleep, TMD, and overall wellness.

She has a special interest in working with individuals experiencing temporomandibular disorders (TMD), supporting improved jaw comfort, reduced clenching and grinding, and long-term functional health.

Connect with Denise

Location: Hanover Wellness Center, Hanover, MN

Virtual services available in Minnesota

Facebook: True North Speech & Wellness

Instagram: @truenorthspeech

Website: www.truenorthspeechandwellness.com