If you're dealing with the blahs, where you're just generally feeling a little down, maybe fatigued, maybe more annoyed than normal? If so - you're not alone. 

January is a tough month. And if it's getting to you, today's episode is for you. 

We're going over 3 considerations when it comes to this blah crap. NOT to deny it, but to acknowledge it and then move forward when we're ready. 

Today we're covering:

• the concept of "happy when"
• carb cravings this time of year
• why you want to pair tryptophan with carbs for a better mood
• easy routes into movement
• connection with someone going through something similar
• today's feelgood thing 

The Key Moments in this episode are:

00:00:40 -  Sam's rainy day 

00:02:25 - seasonal affective disorder in full swing  and low motivation 

00:03:45 -3 things to consider 

00:05:00- consideration 1 - contentment 

00:08:35 - consideration 2 -  carbs

00:11:05- consideration 3 - the 3 Ms

00:15:35 - today's feelgood thing 

This has been one of *the* most requested episode topics, so todays' the day! 🎉

We're talking all things intermittent fasting, and answering the questions you asked over on Instagram. 

Fasting is a big topic, and it's not right for everyone. But it can be beneficial for a lot of people, if done in the way that works for them. Because like anything nutrition, there's nuance to it . . . 


Today we're covering:

• how seasonal affecive disorder is hitting hard this month
• different approaches to fasting
• benefits and who's not a fit 
• hacking fasting, what exactly is "bulletproof coffee"
• supplement timing 
• fasting and adrenal health 
• my own experience 
• key tips 
• today's feelgood thing 

The Key Moments in this episode are:

00:01:55 -  seasonal affective disorder resources

00:04:50 - what is intermittent fasting 

00:08:16 - 16/8 method 

00:11:50- bulletproof

0017:55 - supplement timing 

00:21:40- fasting and adrenals 

00:25:20 - thyroid considerations

00:34:06- today's feelgood thing 

00:36:27 - final tips and considerations

It's that first week back after the holidays. Maybe anxiety is a little high, or maybe the self-induced pressure is bubbling up, or maybe you're  getting overwhelmed by all of the marketing out there telling you how you can be a NEW YEAR NEW YOU. 🙄

Whether you are one to make resolutions or not, today's episode is for you. 

Rather than making huge goals, or no goals at all, today we're talking about the small changes that actually add up to more lasting change, without major overhauls. 

With any of these micro shifts/small changes/ teeny weeny tweaks, they all serve the purpose of helping you feel just a little gooder, so that it's easier to find the gumption to carry on and start stacking on a few new habits, bit by bit. 

We're covering:

• hangovers as we get older 
• two different kinds of people when it comes to resolutions 
• small change concept 
• 5 teenyweeny tweaks to consider 
• today's feelgood thing 

The Key Moments in this episode are:

00:01:42 -  hangover trajectory 

00:04:12 - 2 kinds of people 

00:07:12 - weird benefits and drawbacks of these kinds of people 

00:10:50- teenyweeny tweak # 1

00:13:12 - mindset tweak 

00:15:45- variety thoughts 

00:21:10 - today's feelgood thing 

It's that time between Christmas and New Years where time looses all meaning.

This is a little reminder if you're feeling guilty about relaxing . . .
  
We're back real soon.

Happy Holidays! 

We're opening up the inbox today and answering some of your questions! From  bloat to cod liver oil and a little brown fat info, we're covering the holidays and THEN some today.

I always love Q&A time because it's sort of like a giant buffet of random information.  A little bit of this, a little of that and before you know it we're full and ready to move on to 2024!!! 


We're covering:

• top bloat tips for the holidays ahead
• hangover hacks
• overeating holiday treats 
• cod liver oil vs regular fish oil
• brown fat 
• today's feelgood thing 

Product Mentioned:
Digestive Enzyme - Digest Gold by Enzymedica 
Digestive Bitters - Canadian Bitters by St. Francis
Party Smart
Nut Vomica 
Activated Charcoal 

The Key Moments in this episode are:

00:01:15 - holiday shopping 

00:03:30 - top 3 holiday bloat tips 

00:08:20 - hangovers

00:13:20- guilt and overeating 

00:17:40 - listener comment

00:22:55 - today's feelgood thing 

Who knew plants were trying to kill us.

THAT sounds extreme. And it very much is. But in truth, that's the sort of things we hear about on social media when it comes to "antinutrients". 

But like anything nutrition, there are two sides to every story, and there is a ton of room for nuance. 

So today, fresh off talking about this on The Morning Show, I'm diving into it in a little more detail, and more categories when it comes to this concept. Just like there are nutrients in plants, there are also these ANTI-nutrients that can prevent us from getting the goods out of what we eat. But, there are many ways around them, and we're getting into it today. 

We're covering:

• Mexico City Christmas concerts
• What antinutrients are
• 4 common antinutrients, and how to reduce them
• todays feelgood thing
• things to consider when it comes to antinutrients as a concept 

The Key Moments in this episode are:

00:01:15 - Mexico City

00:03:00 - introducing antinutrients 

00:05:12 -  plant defence mechanisms 

00:06:50- phytic acid

00:10:15 -oxalates

00:13:20 - lectins

00:15:38 - tannins 

00:18:35 - today's feelgood thing

00:20:10 - considerations to be made when it comes to antinutrients 

Does caffeine make you jittery? 
Can you drink it and go straight to bed?
Are you a "coffee person"?

That answer might have something to do with your genes.  And that's what we're talking about today with Registered Dietitian Devon Peart. 

It's an insightful conversation with lots of useable nuggets, and I hope you enjoy it as much as I did!

We're covering:

• the contradictory information around caffeine's benefits 
• how caffeine works and the adenosine connection
• how genetics play a part when it comes to caffeine
• what genetic testing is
• coffee chat 
• Devon's "thing" when it comes to sleep
• Devon's feelgoodthing

About Devon:
Devon Peart is a Registered Dietitian and Nutritionist with Cleveland Clinic Canada’s Executive Health program, lead of the Nutrigenomics program at Cleveland Clinic, and a private nutrition coach. Devon is dedicated to helping her patients live their healthiest lives. She specializes in brain health, nutrigenomics, hormone health, sport nutrition and heart health. 

Devon has written extensively for a variety of outlets including Huffington Post Canada, and is frequently interviewed for print and web platforms including Costco, Narcity Toronto, Yahoo Canada and Cleveland Clinic Health Essentials. She has worked in both private and public sectors including Mount Sinai Hospital and Heart and Stroke Foundation of Canada, and as an Instructor in the Fitness and Health Promotion program at Humber College. 

After completing a Bachelor of Arts in Political Science and Sociology at the University of Toronto, Devon decided to follow her passion for health. She obtained a Bachelor of Applied Science in Nutrition from Toronto Metropolitan University, and then returned to University of Toronto where she completed a Master of Health Science in Nutrition, and the Collaborative program in Women’s Studies. 

Devon believes there is not one “right” way to eat; including good quality, minimally processed foods is key. She takes a holistic approach to nutrition that incorporates lifestyle, stress management and always—enjoyment of food! 

When she’s not working, Devon enjoys yoga and strength training. She loves literary fiction, seeing live music, spending time with friends, and with her husband and three sons. 

Devon's Instagram: @devon_peart

Devon's Email: [email protected]

The Key Moments in this episode are:

00:02:15 - my clumsy start to the day 

00:05:50 - caffeine studies confusion

00:10:00 - different caffeine genes

00:11:30- how Devon does genetic testing

00:19:00 - how long to test a caffeine break for 

00:25:00 - amount of coffee to drink depending now how you process caffeine

00:20:35 - Devon's thing

00:33:30 - Devon's feelgood thing

00:34:00 - what to remember when it comes to genetics and your health 

It's the holidays soon, we're busy, and the last thing we need is to catch something.
   
So today we're getting right into 5 solid tips when it comes to supporting your immune system so you have the best shot at feeling your best over the holidays. 

We're covering:

• why the gut is the place to start
• gut-support food goal this month
• which vitamin deficiency makes you MORE likely to catch something
• how to supercharge garlic's health benefits 
• if you do get sick . . . 
• today's feelgood thing 

The Key Moments in this episode are:

00:01:17 -  digestion

00:02:55 - gut supportive foods 

00:04:35 - vitamin D 

00:05:15- get that zinc 

00:08:35 - supercharge garlic 

00:10:50- key factor if you catch something  

00:11:30 - today's feelgood thing 

If you've ever let your nerves get the best of you, if you're your own worst critic, OR if you've dealt with career blows after BIG highs  . . . today's episode is for you. 

We're talking highs, we're talking lows, and we're talking performance anxiety with Next Up Coach & Speaker Alexandra Herzog. She came into this talk with nothing but honesty and vulnerability, and I'm so grateful that she did. 

Performance anxiety doesn't JUST apply to performers, we ALL can experience that nerve-wracking feeling, whether thats:

Giving a presentation at work .  .  .
Going for an interview . . .
Going to  a party where you don't know anyone . . . 
Going into a difficult conversation  . . .

All of those scenarios can elicit performance anxiety.  And Alex is sharing some of her favourite tools, but not before sharing her own story of how the rug was pulled out from under her multiple times in her career, and how she navigated getting back on track, instead of staying in feelings of defeat.

We're covering:

• perfectionism and comparison
• Alex's story - dream jobs and nightmare losses 
• Difference between Coaching and Therapy
• Where performance anxiety pops up
• Top Tips
• Alex's feelgoodthing 

About Alex: 
Next Up co-founder, Alexandra Herzog, is a certified Life Coach and Performer Mindset coach. With a background as a successful professional dancer, actor and choreographer, she has achieved huge success on some of the world’s biggest stages, and has also experienced many of the lows: the fears of not knowing what is next, the instability, the uncertainty. After pursuing her dreams at such a high level and experiencing the difference a coach can make, Alexandra now coaches people in all life stages and careers who previously lacked belief in themselves, to emerge as empowered and confident individuals, ready to own their potential.

Next Up Instagram: @nextup.coach

Next Up Website: https://www.nextupcoach.com

The Key Moments in this episode are:

00:01:50 - dirty windows

00:06:20 - rejection

00:08:55 - comparison analogy 

00:13:00- working with Jason Momoa 

00:15:00 - Job loss

00:19:45 - what to do in moments where you're mind is filling the gaps 

00:20:35 - difference between coaching and therapy 

00:27:40 - how performance anxiety can come up 

00:29:25 - performance anxiety tip #1

00:32:50 - performance anxiety tip #2

00:37:27 - performance anxiety tip #3

00:44: - Alex's feelgood thing 

Change can be hard.  It can bring up all those messy feelings of doubt, apprehension and fear of what other people might think.

Changing careers, going back to school, starting a side hustle  . . . they're big things that a lot of us go through. Myself included. 

So in today's episode,  I'm getting a lil' personal about how change showed up for me, and how I handled it. And then we're talking about some things to consider if you're considering making a change - but haven't quite made the leap yet. Or if you have made the leap, but are feeling uneasy because it's harder than you thought? We're touching on that too.

We’re covering:

• time change fun
• my own experience changing careers but then swinging back again 
• things to consider
• today's feelgood thing 

The Key Moments in this episode are:
 
 00:02:05 - adjusting to the time change 
 
 00:04:40 - career change
 
 00:05:20 - my own career timeline
 
 00:12:34- a sign of defeat?
 
 00:14:10 -  the thing people most think about  
 
 00:16:00 - saying goodbye isn't goodbye
 
 00:18:20 - humour me 
 
 00:19:50 - trusting your gut 
 
 00:20:30 - today's feelgood thing