Grow With Ro

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Christina MacFarlane is a holistic nutritionist, environmental activist, yogi & advocate for creating a kinder world. Ever since she was a child, she’s been absolutely fascinated with the human body & how it works, probably because deep down she knew that her health was struggling and wanted to learn as much as she could so one day she could feel stronger, healthier and more confident in her skin. Over the years, she’s experimented with many healing modalities from diets, to breathwork practices, to biohacking and plant medicine. Her curiosity for life has been her ultimate guide. Although her definition of true health has adapted over the years and she now wholeheartedly believes that feeling her best is the essential key to being the kindest and most loving version of herself, so that she may be of service to others and make this world a more beautiful and loving place.

Christina's Instagram: Click Here

On today’s episode:

• Book referenced: The Body Keeps the Score
• Christina's experience with being prescribed thyroid medication for life
• How going vegan gave her a sense of purpose
• The connection between weight loss and waste elimination
• Constipation as a potential sign of unresolved personal issues
• Rain Meditation by Tara Brach
• Poetry Meditation by Sarah Blondin
• The benefits of moving your body to release energy
• Social anxiety and its relation to disconnection from oneself
• Navigating separation after 10 years of marriage
• The challenge of facing the fear of the unknown versus enduring pain
• The importance of intentional quality time in relationships
• Maintaining autonomy within a relationship
• Addressing emotional issues to improve health
• Self-soothing through food
• The shame of not living up to one's potential

AND MORE!

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On today's episode:

• Authenticity means living in congruence with you values.
• Authenticity is a double edged sword.
• Strategies for balancing authenticity and social awareness.
• For some, empathy must be learned.
• Authenticity and respect aren't static, they are ever-evolving.

AND MORE!

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Ryan is a breath and ancestral lifestyle coach who has developed programs through his life experiences and self experiments that have helped hundreds of people control anxiety, regulate their nervous system on demand, breathe more efficiently, lose weight, move better and heal injuries and metrics they had lost hope on healing. 

Join Ryan's FREE BreathX community: Click here!
Ryan's IG: Click here!

On today's episode:

• Underwater Torpedo League
• Ryan’s Personal Growth Journey:
  • Breathwork has been pivotal for Ryan, helping him regulate his nervous system and bringing a new sense of calm and stillness to his body and mind, especially valuable given his past with anxiety.
  • Engaging in challenging activities like breath-hold practice or CrossFit teaches self-regulation under stress.
  • It's crucial to balance modern living with biological needs through breathwork, nature, community, proper nutrition, and effective stress management.
• Ryan’s Take on 75Hard
• Breath Holds: Improving CO2 tolerance enhances stress resilience, emotional resilience, and presence.
• Lung Capacity/Volume & Thorax Mobility: Focus on increasing lung capacity and mobility of the thorax.
• Anger and Emotional Repression:
• Ryan has worked over the past decade to address anger and emotional repression, learning to express himself in ways that don’t damage relationships.
• Being aware of physical sensations related to stress or anger can guide how to address and express these emotions.
• Breathwork can be useful for addressing and healing childhood trauma.
• It's important to maintain structure outside of relationships, including community and activities that fulfill you.
• Ryan’s Move to Costa Rica:
• Breathwork Exercises to Try at Home:
  1. Exhale Suspension Exercise: 1hr15s
     • Initial target: 45 seconds
     • Aim for 60-80 seconds
  2. Max Exhale Exercise: 1hr22s
     • Initial target: 45 seconds
     • Aim for 60-80 seconds

AND MORE!

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

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On today's episode: 

• Men often prefer to wake up with a clean slate in relationships, while women typically need to talk things through until they're fully resolved.
• Conflict in relationships is inevitable; what's important is how you resolve it and move forward together.
• If you fear conflict, first acknowledge this within yourself and then start using tools to address your fear or avoidance.
• Find common ground in your differing perspectives.
• It's okay if you don’t feel the conflict is fully resolved and still want to discuss it beyond the point where the other person is ready to stop.
• Closing the loop on conflict prevents resentment from building up.
• Closing the loop on conflict also builds trust.

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

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About Louis: Louis is an entrepreneur from Denver CO with a BA in Economics from CU Boulder. He spent most of his post college years as a server in the restaurant business and undertook several entrepreneurial ventures before starting his current company, 5280 Living - a helpful service that helps renters find apartments in Denver, CO for free.

Louis has always believed that anybody is capable of accomplishing amazing things by applying discipline and self love. He has been alcohol free for almost 3 years now and caffeine free for a little over a year and continues to keep a close eye on his diet and is not known to miss a day in the gym.

When he’s not working, Louis enjoys anything outdoors and can be found on the golf course, eating at some of the city’s finest establishments, or running along the Cherry Creek trail.

Email Louis: [email protected]

On Today's Episode:

• Movies glamorize corporate life, so that was what Louis grew up thinking he always wanted.
• Change your body (what you eat and how you work out) and you’ll change your mind. That led Louis to open his mind up to starting his own business.
• A serving job is a great way to make money and have flexibility while building your business.
• Money mindset instilled in childhood: “If you want things, you gotta make your own money and go buy them.”
• When times get tough, you can fold or you can keep going.
• Show up today and tomorrow will be better than today.
• Key to time management: pay attention to how long things take you.
• You may identify as the life of the party, but that isn’t your authentic self. A lot of times, the authentic self can’t be figured out until alcohol is cut out of the equation.
• You have to learn to be okay being alone.
• Cutting caffeine allows you to hear the messages your body is trying to send you.
• Make sure you’re whole, and only then add.
• There will always be insecurity, but as long as you keep the right people around you, it’ll grow into something productive.
• So much good comes from having good people around you.
• Discipline in your health is the first building block to mental clarity and strength.

and more!

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

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On Today's Episode:

• Americans often have an exaggerated, closed-minded view of immigration.
• The majority of immigrants come to the US legally but end up overstaying their visas.
• Have compassion for your parents. They did the best they could.
• Trauma and patterns get passed on unless someone chooses to break the cycle.
• Book Referenced: "Laws of Human Nature" by Robert Greene.
• The sleepover that never ended.
• The Dream Act allowed me to pursue college.
• DACA enabled me to work and avoid deportation in two-year increments.
• Consider the downsides of DACA.
• My feelings about not seeing my relatives for over 20 years.
• We all have a story that shapes us. You can choose whether it propels you forward in strength or holds you back in victimhood.
• You are not solely defined by your story.
• Don’t become so attached to your label that you're afraid to grow beyond it.
• You can’t paint immigration with a broad brush.

AND MORE!

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

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On today's episode:

• Love is a verb.
• Nobody is obligated to be in your life.
• Ryan chose to act in love, even though I wasn’t particularly lovable in that moment.
• If you want to make it long-term in your relationship, you have to work to attune yourself to your partner and their attempts at positive shifts in your dynamic for connection.
• It’s easy to show love when you’re feeling loving.
• The love you feel in the early stages of a relationship is flattery and validation.
• Growth is when you find yourself responding to situations differently than your old self would have.
• Book referenced: "The Meaning of Marriage" by Timothy Keller.
• True love means being your ugliest self around someone and them still choosing to give you the benefit of the doubt, accepting your imperfections, staying, and giving you a chance to grow and evolve out of your negative patterns.

AND MORE!

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

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From a young age, Hannah's life has been shaped by trauma, leading her on a lifelong quest for healing and self-understanding. It's a journey that has defined her, shaping every facet of her being and identity irrespective of her achievements or passions. Her career spanned from successful medical sales to runway model, dog walker, business owner, philanthropist, the list goes on—all choices made under the veil of trauma, following expectations rather than personal desires, as she struggled to discern her likes and dislikes. Truly a female version of Forest Gump, but with a happy loving ending where her mind healed and she found love.

Now, based in St. Petersburg, Florida, with her husband Jon and the cutest toy poodle in the world, Gilly, Hannah's mission extends beyond personal achievements. She aims to inspire hope and resilience among those affected by abuse, driven by deep empathy and a commitment to healing.

Contact Hannah: [email protected]

On today's episode:

• Talk to your inner child the way you’d talk to your friend's little daughter.
• Reparent yourself.
• A big part of what keeps relationships alive is the awareness and appreciation that the other person is a complete mystery.
• Make a list of the qualities you want in a partner, but also make sure you possess those qualities yourself, or you won’t attract them into your life.
• Acts of service show consideration for the other person because you’re serving—not in the way you want to serve, but in a way that means something to them. Gift-giving is typically people giving others what they want to give.
• Our love language is typically what we lacked in childhood.
• When choosing a partner, pay more attention to how it feels rather than how it looks.
• Book referenced: *Heal Your Body*  by Louise Hay.
• Best therapies for trauma: CBT and EMDR.
• Strategies to avoid falling into victimhood]:
  • Find what works for you: a large community or a small tribe.
  • Find a hobby that works both sides of your brain. One should be a creative outlet, such as journaling or art.
  • Try new things and push yourself outside of your comfort zone.
  • Work on your energy, balancing your feminine and masculine sides to have a healthy relationship with yourself.
  • Educate yourself: read and learn about trauma and its effects, and empower others on their journeys.
  • Serve others to see another reality that makes you grateful for your own.
  • Start each day with gratitude.
  • Choose your thoughts wisely: use EMDR to change habits.
  • Use EMDR, bilateral beats, and 528Hz frequency.
  • Learn emotional regulation by figuring out your triggers.
  • Get out of your negative self-talk: would you talk to your best friend the way you talk to yourself?
  • Take care of yourself: work out, eat well, and get adequate sleep.
  • Find safe people and remove toxic ones: if a dog has fleas, you’ll eventually get them too. Protect your energy.
• Manic behavior and rage are linked to sexual trauma.
• Repression gets stored in our DNA.
• Everyone has something about themselves they’re trying to undo or uncover.

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

Let's Connect!
My Instagram
Rooted Co Website

About Hannah:
From a young age, Hannah's life has been shaped by trauma, leading her on a lifelong quest for healing and self-understanding. It's a journey that has defined her, shaping every facet of her being and identity irrespective of her achievements or passions. Her career spanned from successful medical sales to runway model, dog walker, business owner, philanthropist, the list goes on—all choices made under the veil of trauma, following expectations rather than personal desires, as she struggled to discern her likes and dislikes. Truly a female version of Forest Gump, but with a happy loving ending where her mind healed and she found love.

Now, based in St. Petersburg, Florida, with her husband Jon and the cutest toy poodle in the world, Gilly, Hannah's mission extends beyond personal achievements. She aims to inspire hope and resilience among those affected by abuse, driven by deep empathy and a commitment to healing.

Contact Hannah: [email protected]

In Part One:

•  How her experience with sexual abuse contributed to her knowledge about trauma and psychology.
• If you don’t heal, you attract what you are and pass it down to your children.
• Obesity and addiction do not run in your family; habits run in your family.
• We’re lucky to live in a time of information, allowing us to actively seek out knowledge to take control of our patterns and trauma.
• Trauma can manifest as cancer, thyroid issues, autoimmune diseases, etc.
• Book Referenced: *The Body Keeps the Score*.
• Beauty always comes at a price.
• People who choose prostitution are typically sexual abuse survivors trying to survive in the only way they know how.
• Schools are designed like jails.
• Childhood abuse in women can lead to growing up highly masculinized and often overly promiscuous.
• The body is designed to detach as a protection mechanism, which helps in the moment but not as a long-term solution.
• All addiction is a trauma response to not feeling safe and loved during childhood.
• Our brain has the ability to be rewired, and you control whether you heal your patterns and rewire your mind.
• People become whatever they label themselves as.
• Learn to love yourself. The love you give yourself is the love you’ll give the world.
•  Learn to speak to your inner child.
• Self-love exercise: Think back to your earliest, strongest negative feeling. Those feelings pave the way for the future. Ask yourself, “What is the truth about this thought?” Challenge your thoughts to change them. Find the underlying false belief and rewrite it so future situations won't be as triggering.
• Get to a place where you can see the big picture, not just how you were victimized.
• Most parents are doing their best. If they lack emotional intelligence, self-awareness, and relationship skills, they will make big mistakes along the way.

Tune in on 7/3 for PART 2!

Did you enjoy this episode? Please leave a review and pass the episode on to anyone who may get value out of it! That is how we spread the word!

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