In this episode, Shira talks to Katya Mosely, a beloved LA acupuncturist.They discuss the importance of reconnecting with oneself through acupuncture, a practice that's been trending for 3000 years.

Katya explains how acupuncture works on various points of the body, using needles or acupressure, with over 500 points to choose from. She shares the benefits of ear seeds, small gold-plated balls stimulating the brain for healing and balance.

Listeners learn about two essential points: the thymus gland for immunity and heart-centered energy, and the third eye point for intuition. Tune in for some real-time exercises!

Visit Katya's website, spiritgatela.com, and connect with her on Instagram at @spiritgateLA.

DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Let therapy be your map. Visit Betterhelp.com/INSTINCTS to get 10% off your first month.

Produced by Dear Media 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, we're diving into some of Shira's current favorites!

First up, Shira shares her newfound passion for strength training. She's loving every bit of it, feeling strong, and having a blast. But what really has her hooked are the rotational exercises. These moves involve turning her body while holding something heavy, and she can't get enough of them! Shira recommends checking out exercises designed for golfers for some inspiration.

Next on the list is a recipe that's an absolute gem: a caramelized shallot dressing:

• 1 cup caramelized shallot (they start with 3 cups shallots with salt and olive oil done low and slow until caramelizes)
• 3 ¼ Tbsp dijon
• ¾ cup red wine vin
• ¾ tsp sea salt
• ⅔ cup water
• 3 tbsp olive oil
• Blend everything but the water and add as necessary tasting along the way

Moving on to her favorite bar, Shira admits she's a tough critic when it comes to finding the right one. But fear not, she's found a winner – sunflower seed butter, cacao butter, coconut sugar, and more delightful ingredients make up this tasty treat. With low carbs and sugar, it's a must-try for all health-conscious snackers.

Last but not least, Shira expresses her gratitude to her wonderful listeners and the podcast's supportive community. After sharing a personal story in a previous episode, she's been touched by the flood of kind messages and stories from her audience. We always want to know what is resonating and what you want more of! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Let therapy be your map. Visit Betterhelp.com/INSTINCTS to get 10% off your first month.

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, we're diving into a topic that keeps popping up in my DMs – bloating. The topic covers various reasons for bloating, from chronic issues to daily occurrences, and focuses on immediate remedies to ease discomfort.

Two popular go-to remedies, ginger and mint, are backed by solid research for their effectiveness. Incorporating them through tea is Shira's preference, but not always accessible. That's when the Arrae Bloat supplement, highly recommended with excellent reviews, comes into play. Another promising remedy is digestive enzymes, and Shira trusts Needed's product, which contains 14 different enzymes.

Regarding dietary choices, individuals make decisions based on what works best for their bodies. While some take calculated risks with certain foods, others, like celiacs, need to avoid specific triggers, particularly during times of inflammation or excessive stress. 

Apart from dietary advice, certain lifestyle practices can help reduce bloating, such as walking, warm baths, and gentle abdominal massages. Do you have tips on managing bloat DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Let therapy be your map. Visit Betterhelp.com/INSTINCTS to get 10% off your first month.

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira shares her week-long experience with Berberine! Discover how this supplement may help enhance fullness cues during meals and support gut health by targeting bad bacteria. Shira offers valuable advice on managing potential GI distress and emphasizes the importance of personal choices in the pursuit of well-being. Have you tried this supplement? Thoughts? Experiences? DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Let therapy be your map. Visit Betterhelp.com/INSTINCTS to get 10% off your first month.

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, Shira shares an inspiring story about a couple she has been working with as clients. After a year of sessions, they reached a significant milestone, transitioning to quarterly meetings. Shira reflects on their journey and imparts words of wisdom applicable to all listeners: self-knowledge and understanding your triggers, checking in with yourself and building in systems of self-support, and extending grace and self-compassion to yourself as much as possible. If you feel you’ve achieved a healthy relationship with food, nutrition, and wellness, we’d love to know what has worked for you! And if you’re still very much on this journey, we would love to know how you navigate all the ups and downs. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Let therapy be your map. Visit Betterhelp.com/INSTINCTS to get 10% off your first month.

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today's episode, we have a special guest, Ryan Woodbury, who is not only a friend of Shira's but also an incredible founder. Ryan is the co-founder of Needed, a supplement brand dedicated to all things pregnancy, prenatal care, and motherhood.

With Ryan's expertise, Shira hopes to shed light on the importance of sourcing and provide valuable knowledge to help listeners feel more confident in their product choices. Ryan explains that while the supplements industry may seem chaotic, Needed takes a different approach. Instead of white-labeling products like many companies do, they design their supplements from the ground up, ensuring full transparency and control over the formulation process. They prioritize having the right nutrients in the right forms to support optimal health rather than simply meeting minimum government standards.

To learn more about Needed and their mission to provide safe and effective supplements, visit their website at www.thisisneeded.com.

DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Start a new healthy habit today. Visit www.seed.com/instincts and use code INSTINCTS to redeem 30% off your first month of Seed’s DS-01® Daily Synbiotic

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, Shira shares her current favorites and recommendations that are sure to ignite your senses. Join her as she dives into her recent discoveries and explores the world of self-care and well-being.

First up, Shira talks about breaking free from an exercise funk and introduces her newfound love for the medicine ball. Next on the list is collagen from the renowned brand, Needed Collagen (visit the site and use code: SHIRARD for a surprise perk!). Shira opens up about the challenges of the supplement industry and expresses her trust in Needed's high-quality collagen. We also have a hit of nostalgia with Shira’s current favorite Vanilla lip balm and round it out with a delish cottage cheese recipe. As always, we’re so so curious as to what you’re obsessed with right now. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Start a new healthy habit today. Visit www.seed.com/instincts and use code INSTINCTS to redeem 30% off your first month of Seed’s DS-01® Daily Synbiotic

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today, Shira explores the trending topic of cottage cheese. Join her as she uncovers unique combinations and creative recipes that have taken the internet by storm. She discusses the reasons behind cottage cheese's resurgence and its status as a beloved snack.

Throughout the episode, Shira explores popular cottage cheese-based recipes, from protein-rich dips to delightful cookie dough. She showcases the versatility of cottage cheese in transforming familiar dishes into indulgent treats. 

Shira emphasizes the nutritional value of cottage cheese, packed with good bacteria and probiotics. She also shares her experience with a sweet and savory cottage cheese snack, enhanced with stevia and graham cracker crumbles. Plus, Shira candidly shares her thoughts on a viral TikTok video featuring a cottage cheese-based meal that didn't sit well with her stomach. We gotta know: what cottage cheese snacks and recipes are on your radar? DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Start a new healthy habit today. Visit www.seed.com/instincts and use code INSTINCTS to redeem 30% off your first month of Seed’s DS-01® Daily Synbiotic

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today Shira shares an inspiring client session. Shira's client, once very devoted to self-care, has let go of some routines that actually might be worth holding onto during her pregnancy. Shira relates this to a collective funk, prompting a discussion on the importance of community support and self-mothering. She highlights the significance of small actions like wearing sunscreen and flossing for long-term well-being. Tune in for a reminder to prioritize self-care and share your own grounding practices. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Start a new healthy habit today. Visit www.seed.com/instincts and use code INSTINCTS to redeem 30% off your first month of Seed’s DS-01® Daily Synbiotic

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join us as Shira answers listener questions! She discusses the challenges of monotonous healthy eating, navigating summer vacation while prioritizing health, getting back on track after a break, and addressing blood sugar and hormone imbalances. Shira shares practical tips on tuning into cravings, finding inspiration from past experiences, setting clear goals, starting small to regain momentum, and reducing added sugar intake. We always want to hear from you and answer any of your questions along the way! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Start a new healthy habit today. Visit www.seed.com/instincts and use code INSTINCTS to redeem 30% off your first month of Seed’s DS-01® Daily Synbiotic

Produced by Dear Media  

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.