Health Bite

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When I realized that the podcast had been airing for a year, I was surprised. I’ve interviewed incredible people over the last year. Each conversation has been interesting, enjoyable, and educational. This week I take a look back through previous episodes and share short but powerful portions from the past year. If you hear an episode that you’d like to hear more from, you can go to dehlnutrition.com and listen to any episode. 

Highlights: 

• Food for one, food for all With Rachel Sumekh
• Tipping the Scale to Lose 200 Pounds with Justin Weber
• It’s Never Too Late to Start with Joan MacDonald
• Love And Ice-Cream with Maya Warren
• Transforming Yourself with Celebrity Trainer Jay Cardiello
• Intuitive Cooking and Eating with Claire Matern
• Running a Marathon for a Better You, with Dr. Michelle Quirk
• Finding Balance and Optimizing Sleep with Dr. Nishi Bhopal
• Mitigating Trauma Through Resiliency Building with Dr. Kemia Sarraf
• Debunking Myths of Intimacy and Sexual Health with Urologist Dr. Kelly Casperson
• Ayurveda and Self-Healing with Dr. Siri Chand Khalsa
• Healing the Busy Brain with Dr. Romie Mushtaq, MD
• Winning the Battle Against Fear Through Life Lessons with Shieva Ghofrany
  
  

Don’t forget to follow Dehl Nutrition on Instagram and Facebook! 

If you've enjoyed this episode of Health Bite, please leave a review and let us know.

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

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This week on Healthbite, I discuss the impact of psychological health on the immune system. Dr. Mary Rensel, assistant professor of medicine at the Cleveland Clinic Lerner College of Medicine in Cleveland, Ohio, and the Director of Wellness at the Mellen Center of the Cleveland Clinic. Dr. Rensel is also the founder of Brain Fresh, a coach support system as well as co-owner of Brain Ops, a program focused on optimizing work performance through neurobiology. Dr. Rensel shares her proven techniques to help mitigate stress and how that can help improve immune function. 

Highlights

• Can stress affect your immune system? 
• How three 15-minute breaks throughout the day help increase your immunity?
• One simple strategy Dr. Rensel uses to maintain control over her emotions. 
• Dr. Rensel's proven technique to help you achieve a positive mindset in as little as 30 minutes a day.

Find out more about brainfresh at brainfresh.org
Follow Dr. Mary Rensel on social media LinkedIn, Instagram, and Twitter.
Don’t forget to follow Dehl Nutrition on Instagram and Facebook! 
If you've enjoyed this episode of Health Bite, please leave a review and let us know.

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

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This week we celebrate women with an in-depth discussion of reproductive health with Dr. Sophia Yen, Co-Founder of Pandia Health and Sheheroes.org. Dr. Sophia Yen is Board Certified in Adolescent Medicine with 20+ years of experience in medicine. She graduated from MIT, UCSF Medical School, and UC Berkeley with a MPH in Maternal Child Health. She serves as a clinical Associate Professor of Pediatrics in the Division of Adolescent Medicine at Stanford Medical School. Dr. Yen co-founded Pandia Health and enjoys educating the public and other physicians about birth control, acne, weight management, and other adolescent health issues. Dr. Yen answers all of your questions around menstruation and female sexual health. Listen to this enlightening conversation around furthering women’s empowerment through managing female hormones with confidence. #periodsoptional

Highlights

• How women can decrease risks for colorectal cancer, endometrial, and ovarian cancers. 
• How many periods are natural for women to have? 
• Learn what common illnesses could be exacerbated by menstruation.
• Learn the differences between birth control pill options.
• Learn the forms of emergency contraception.

Discover the ease of birth control by mail at Pandia Health 

Follow Dr. Sophia Yen on social media Instagram, Facebook, and Twitter. 

Don’t forget to follow Dehl Nutrition on Instagram and Facebook! 

If you've enjoyed this episode of Health Bite, please leave a review and let us know.

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

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Ancient breathing techniques can be used to help manage stress and also chronic health conditions. This week’s guest is Dr. Tami Singh, founder of Aspire Health in Florida. She is a Board Certified Family Physician, Certified Functional Medicine Provider, Yoga Instructor and Reiki Healer. She currently practices from her direct primary care clinic in Florida. Dr. Singh offers comprehensive medical treatment.  She utilizes functional medicine and ancient health techniques to help her patients manage their chronic conditions. 

Highlights

• Are breathing and mindfulness too time consuming for our busy society? 
• Large medical centers are utilizing this ancient healing technique for better outcomes.
• How Reiki healing can be used during an office visit. 
• Simple daily techniques you can do in under 30 minutes a day to help support improved health. 

Schedule with Dr. Tami Singh’s clinic, Aspire Health, by clicking here. 

Follow Dr. Tami Singh on social media Instagram, Facebook, and Twitter. 

Don’t forget to follow Dehl Nutrition on Instagram and Facebook! 

If you've enjoyed this episode of Health Bite, please leave a review and let us know. 

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

Leave Health Bite a Feedback.Click This Link.

Gut health can play a large role in the overall wellness and health of a woman. Dr. Jennifer Roelands- OB-GYN, Health Coach and Hormone Specialist, shares her insights as a woman with PCOS and treating patients every day. Dr. Roelands came to health coaching during her own journey with PCOS and autoimmune dysfunction. She learned how to heal herself with nutrition, lifestyle, and mindset. Now, Dr. Roelands has brought more than a decade of Ob/GYN practice coupled with her training in holistic medicine and health coaching and created multiple programs for people who were once just like her. 

Highlights 

• Dr. Jennifer Roelands explains the signs and symptoms of PCOS, and how it’s diagnosed.
• What type of nutrition is best for women with PCOS?
• How you could be at an increased risk for Cardiovascular Disease if you have PCOS.
• Could changing your diet really help your Acne? 
• The one fact around menopause that might shock you. 

Check out Dr. Jennifer Roelands at Well Woman MD and follow her on Instagram at WellWomanMD

Tune into her podcast Ignite Your PowHer for more healing conversations.

Don’t forget to follow Dehl Nutrition on Instagram and Facebook!

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

Leave Health Bite a Feedback.Click This Link.

Leave behind all those ‘shoulds,’ and accept the ‘what is.’ Today's guest is Dr. Jesse Mahoney, a Board Certified pediatrician, relationship coach, and a mindfulness instructor. She is the founder of Pause and Presence Coaching, where she supports people who "succeed on the surface but struggle on the bottom." Her journey in coaching began after struggling with personal issues, learning to think differently. Dr. Mahoney uses mindfulness and mindfulness training tools to help her clients shed stress and find a peaceful and healthy life. As a founding leader of the Mindful Healthcare Collective, she teaches yoga nutrition and healing and does a wonderful job alleviating struggles with relationships, parenting, career decisions, or job burnout to eliminate physical and emotional clutter. 

Highlights 

• Dr. Jesse Mahoney tells how COVID-19 has "touched" relationships; our expectations of everything have changed.
• The importance of focusing on what is under our control and letting go what is not.
• Dr. Mahoney embraces letting go of the "shoulds" to get into the “what is” and accept them.
• Expectations and why it is better to get rid of them to make things work better.
• Learn how to change your mindset to decrease the level of chronic stress.
• How yoga helped her to deal with stress.
• She says why when we are more mindful we make healthier decisions. 

To learn more about Dr. Jessie Mahoney, check out her website, or follow her on Instagram.

Don’t forget to follow Dehl Nutrition on Instagram and Facebook!

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

Leave Health Bite a Feedback.Click This Link.

Solving stress and anxiety can increase productivity, but most importantly, change your life. Today's guest is Dr. Romie Mushtaq, a triple board certified physician in neurology, integrative medicine, and mindfulness. Dr. Romie worked in neurology successfully until, due to stress, she developed a health disorder that caused her to shift towards mindfulness, meditation, and integrative medicine. Now she serves as Chief Wellness Officer at Evolution Hospitality, where she has scaled a care and wellness program for more than 7,000 employees to shift the state of brain health in organizations, and help leaders to have a positive impact on the workplace.

Highlights 

• Dr. Romie Mushtaq tells why she founded her own company with the idea of ​shifting the paradigm around brain and mental health in the workplace.
• The definition of a busy brain and how to cure it.
• Why anxiety, difficulty concentrating, and insomnia are three sides of the same coin.
• She explains how when we are stressed there is an imbalance of the HPA axis.
• Alcohol and its capability to calm GABA receptors, but then rebounding anxiety.
• The importance of changing micro habits to start the change gradually.
• The 3/30 brain break; 3 minutes during the day and 30 minutes at night.

To learn more about Dr. Romie Mushtaq, check out her website, or follow her on Instagram.

Don’t forget to follow Dehl Nutrition on Instagram and Facebook!

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

Leave Health Bite a Feedback.Click This Link.

Download Podcast Transcript

Once you get self-compassion you are ready to thrive! Today's guest is Dr. Tracey O'Connell, a "recovering" radiologist and mindset coach who helps people gain the courage to be bolder and more authentic in everything they do. She is a trained Integrative Health Coach, also a certified facilitator in a daring way using Brene Brown techniques. She worked in a private radiology practice for 16 years, stressed out, not feeling happy, and feeling that she was not good enough as a doctor, partner, and parent. Until she quit her job to focus on her and solve those problems to be herself again. Tracy aspires to spark an "Emotional Revolution in Healthcare," bringing humanity back to medicine for providers and patients alike through formal education about emotional intelligence, compassion, and empathy training.

Highlights 

• Dr. O’Connell explains why she wants a “Healthcare Revolution of Emotions."
• She discusses the meaning of compassion; that innate feeling of helping others when they are suffering.
• Talk about Kristin Neff, the mother of self-compassion and the three components of it.
• The difference between self-compassion and self-care.
• Tracey tells how you can cultivate self-compassion.
• Why she thinks that people who have a lot of self-compassion have a lot of self-confidence. 
• Mindfulness meditations that helped her focus on affirmations when she was feeling burnout and exhausted.

To learn more about Dr. Tracey O'Connell, check out her website, or follow her on Instagram.

Don’t forget to follow Dehl Nutrition on Instagram and Facebook!

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

Leave Health Bite a Feedback.Click This Link.

Having a lack of desire for sex doesn't mean you're broken! Today’s guest is Dr. Kelly Casperson, MD, a board certified urologist and self taught Women’s Sexual Health Coach, who teaches sex education on female pelvic health, sexuality, and urological wellness. Her unique and empathetic way of explaining what happens to a woman's body before, during, and after sex has placed her in a prestigious position. Dr. Casperson attended the University of Minnesota medical school and college, and completed her surgical internship and urology residency at the University of Colorado. She is passionate about empowering women through control of their own body and clearing up common misconceptions about the female anatomy that can cause suffering. Her dynamic presence and her trusting relationship with her patients make her the right person to break those myths that misinform and open the door to truths that can empower and help us; that's what she does in this episode and in her podcast You Are Not Broken.

Highlights 

• Dr. Kelly Casperson tells what made her interested in intimacy and sexual concerns.
• She talks about typical menopausal pains: vaginal dryness due to drop in estrogen.
• Dr. Casperson differentiates types of desires: spontaneous desire, receptive desire, and reactive desire.
• Importance of understanding that not feeling a spontaneous sexual desire does not mean that you are broken.
• She speaks about sexual myths installed by society that must be demolished.
• Dr. Casperson explains how the consumption of alcohol and cigarettes affect sexual relations, and how exercise helps to increase desire.

To learn more about Dr. Kelly Casperson, check out her website, or follow her on Instagram.

Don’t forget to follow Dehl Nutrition on Instagram and Facebook!

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act. 

Leave Health Bite a Feedback.Click This Link.

Everyone can overcome a trauma with the right training! Today's guest is Dr. Kemia Sarraf, Founder and CEO of Lodestar, where they conduct highly personalized and professional trauma-informed coaching that advances the client in their professional and personal life. Dr. Sarraf earned a Master of Public Health, a Bachelor of Medicine, and completed her residency in Internal Medicine. As a trauma specialist, executive trainer, and physician, she founded Lodestar in 2015, responding to a growing need for trauma mitigation training methods for medical colleagues reporting high levels of burnout, indirect trauma, and moral harm. The complications of 2020 brought a great need for their training services, so the Lodestar team expanded to bring more compassion, wisdom and joy to continue to mitigate the trauma.

Highlights 

• Dr. Sarraf explains how she started helping doctors with burnout and stress.
• She tells how this global crisis affects trauma and why the most resilient people are experiencing a resilience crisis.
• She talks about when she became more interested in the practice of preventive care.
• Dr. Sarraf says how she got involved in coaching and what prejudices she had before doing it.
• She speaks about the misconceptions of trauma, and why it can be not only catastrophic but also environmental.
• What is epigenetics; how the experiences we have impact our DNA.
• The importance of having someone in your life who stands on the high tower.

To learn more about Dr. Kemia Sarraf, check out Lodestar’s website, or follow her on Twitter.

Don’t forget to follow Dehl Nutrition on Instagram and Facebook!

How We Can Support Adrienne—and Each Other

Our community’s love and presence are powerful. Here’s how you can become a catalyst for this shared journey of transformation:

1. Share Your Voice with an Honest Review on Apple Podcasts. Your thoughtful reviews help spread Adrienne’s message to those who need it most. Take a moment to leave a genuine review and strengthen our community together. https://podcasts.apple.com/us/podcast/health-bite/id1504295718  
2. Stay connected by following Health Bite on Spotify. Share your reflections in the comments and join the conversation. Your experiences and insights add richness to our collective growth. Follow and comment on Spotify https://open.spotify.com/show/2jwdHPnWJaoBs2ZJe0nnP6 
3. Send #LoveNotes and Reach Out on Instagram. Let Adrienne know you’re walking this path with her by sending a #LoveNote or a direct message on Instagram. Your encouragement fuels her journey and fosters the connection that makes this community thrive. Adrienne’s Instagram handle here: https://www.instagram.com/dradrienneyoudim/  

Together, we’re creating a space where vulnerability is met with support, and transformation is celebrated as a courageous act.