Here & Human Wellness Podcast

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October 6, 2026
Here and Human Wellness
Ep 87: My Mindful Kitchen with Janet Irizarry

What if the kitchen could be more than a place where we prepare meals? In this episode of the Here and Human Wellness Podcast, Jen sits down with Janet Irizarry, a longtime food professional and creator of the Mindful Kitchen Method, to explore how our kitchens can become places of mindfulness, belonging, and purpose. After years of owning restaurants, Janet realized she had been feeding everyone else while neglecting the rituals of food and connection in her own family. That realization became the beginning of a very different relationship with food, family, and the kitchen.

Jen and Janet talk about the power of doing one small thing, whether that's wasting a little less food, slowing down to appreciate a meal, involving our kids in grocery shopping or cooking, or simply pausing to notice where our food came from. Rather than adding another challenge or another source of guilt to already busy lives, Janet encourages us to find small ways to reconnect with our values and create meaningful moments of connection. Because sometimes the things our children remember most aren't the perfect meals or carefully planned moments, but the ordinary experiences we shared along the way.

Favorite Quotes:

“No one needs another challenge in their life.” -Janet Irizarry

“We just need to break that cycle, get off our autopilot and pause.” -Janet Irizarry

“You can align with your values and teach your kids values without lecture.” -Janet Irizarry

“It’s about a new respect for food. We all love food. Let’s respect it.” -Janet Irizarry

“The beautiful thing...is that those little changes that you’re making are actually giving you agency to make a difference in the world.” -Janet Irizarry

 “Once a mindful foodie, always a mindful foodie.” -Janet Irizarry

Resources:

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
My Mindful Kitchen

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September 22, 2026
Here and Human Wellness
Ep 86: Tiny Abandonments

Episode summary:

In this first episode under the new name, Jen reflects on the evolution from Love You More to Here and Human Wellness and what it means to be more interested in being present for life than perfecting it. She shares an honest look at her recent silent retreat, from the beauty of stillness and intentionality to the surprising challenge of coming home to everyday life.

Jen also explores the idea of “tiny abandonments”, the small ways we sometimes set aside what we honestly want, feel, or need in order to please others, avoid discomfort, or meet our own expectations. Through stories from the retreat and everyday family life, she invites us to notice where we might be abandoning ourselves and consider what it could look like to respond more honestly, kindly, and intentionally.

Favorite Quotes:

“I am becoming far more interested in being present for life here right now in this moment than trying to figure it all out.”

“The retreat was beautiful. It was very restorative.”

“A thousand times a day, maybe that's a bigger number than it's necessary. Several times a day, there are likely things where I am not being honest with what I either actually want, feel, or need.”

“I am just looking at how I can be more honest with myself."

“It is okay for me to take care of my own needs, period.”

“It just felt weird, but it was really good practice.”

Resources:

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes 

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July 30, 2026
Love You More
Ep 85: That was Interesting!

Episode summary:

Sometimes the lessons we need don't arrive the way we expect them to. In this episode, Jen shares the surprising story of accidentally being served an alcoholic beer after more than three and a half years without alcohol. What could have become a source of guilt or fear instead became an opportunity for curiosity, reflection, and a deeper understanding of how she's changed.

Together, we explore what happens when we let go of all or nothing thinking, trust our own experiences instead of rigid labels, and allow ourselves to evolve. Jen also shares updates on her writing, the changes to Here in Human Wellness, and why creating space, both in silence and in everyday life, can reveal what truly matters.

Favorite Quotes:

"It was really a total non-issue. It was just interesting. That's all I can say. It was interesting."

"When you go into something in this curious space where there's kind of not a wrong or a right, there's just a, 'I wonder what's going to happen.'"

"I'm also grateful for the time of having that alcohol-free phase of season of life."

"When things come naturally and somewhat easily, that seems to be the reminder here that that's the direction to continue on."

"There's something really lovely with being with others and not feeling like you have to fill space."

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

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June 15, 2026
Love You More
Ep 84:   An Invitation to Silence 

Episode summary:

Summer has a way of feeling anything but relaxing, and in this episode, Jen shares how the busyness of parenting and everyday life has her craving something many of us rarely experience: true silence. She talks about her own life changing experience at a silent retreat and why she's now creating a space for other women to slow down, step away from the noise, and simply be.

Jen also answers some of the most common questions about silent retreats, from what happens during the day to whether you have to meditate or sit still for hours (spoiler: you don't!). If you've ever wondered what it might feel like to unplug, quiet your mind, and reconnect with yourself, this episode offers a glimpse into the beauty and possibility of slowing down.

Favorite Quotes:

"You don't really realize how much noise exists in your life until you step away from it."

"It was just so lovely to have no one that needed my attention except for me."

"The mind sort of settles down a little bit, and there's less attention to thoughts, less caring about thoughts, and more about just the raw experience of what I was in."

"Sometimes the water on the surface is calm. Sometimes it's choppy. Sometimes it's big old surfing waves. But underneath, everything is just still and quiet."

"You sense a different nervous system. You sense a knowing, and it makes it easier to access even in the strong waves of summer."

"If you're alive and you think you would benefit from just some time in quiet, then that's the skill set you need to have."

"Silence for me has very little hesitation."

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

Feldenkrais Website
Mark Nepo’s The Book of Awakening 

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June 2, 2026
Love You More
Ep 83:  The Difference Between Thinking and Looking

Episode summary:

In this episode, Jen explores the difference between thinking and truly looking. Through personal stories about running, body image, productivity, and everyday habits, she reflects on what can happen when we pause long enough to question the beliefs and assumptions that quietly shape our lives.

Jen also shares how this practice of deeper inquiry shows up in her work with clients, particularly around body image and self-judgment. Drawing on the work of Byron Katie, she offers a gentle invitation to examine the thoughts that create suffering and discover what becomes possible when we see them in a new way.

Favorite Quotes:

"Looking is questioning."

"I don't believe once we see something, we can necessarily unsee it."

"We start to see it when we see that we're managing something and we're noticing that we're moving from discomfort."

"Only you can do this work. Only you can explore things in a deeper way."

"We get a wider lens on things, and we might have a shift in seeing something that would have never occurred if we didn't stop and pause and look at this stuff and ask more questions."

"The thoughts that need to be questioned the most are probably the ones that cause the most suffering."

"I think it's really fun to look at stuff in a new way and to maybe break free from some of these cages that we don't even realize we're in."

"Life feels a little more rich and I'm in it more. I feel like I'm noticing the birds more."

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

The Work of Byron Katie
Dr. Amy Johnson’s Website
Changeable Podcast

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May 5, 2026
Love You More
Ep 82:  A Different Way to Approach Gut Issues 

Episode summary:

Jen shares a personal reflection on gut health, running, and her experience navigating IBS-related symptoms like bloating, urgency, food sensitivities, and the strong link between stress and digestion. She discusses identifying triggers, exploring FODMAPs, and noticing how quickly the mind can become focused on trying to “fix” symptoms. The episode looks beyond food alone, highlighting the role of the nervous system, mindfulness, and reducing stress around symptoms, and offers a grounded reminder that healing often involves less control and more curiosity, awareness, and a softer relationship with what feels unresolved. 

Jen is also offering a four-day, three-night silent retreat this September (September 10-13) at Kindred Forest in the Missouri Ozarks, a space intentionally designed for deep rest, reflection, and nervous system support. Through shared silence, nourishing meals, time in nature, and gentle practices like sound baths and Feldenkrais, the retreat creates an opportunity to step away from constant input and reconnect with what’s already present. 

Favorite Quotes:

“When nutrition and lifestyle changes don’t fully resolve gut symptoms, there’s often a missing piece.” 

 “The mind and the gut are intricately connected… when we are stressed, we feel that in our gut.” 

 “I noticed that my attention was going to this a lot… trying to fix this problem.” 

 “When the mind gets so heavily involved, it really does disrupt the way that the gut contracts and relaxes.” 

 “There’s a difference between ‘this has to get better’ and curiosity.” 

 “There is wisdom in recognizing that we might be trying too hard.”

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

The Gut Health Podcast

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April 14, 2026
Love You More
Ep 81:  A Conversation on the Wisdom of the Wild with Jo Pang 

Episode summary

This week, Jen is joined by Jo Pang, certified forest therapy guide and co founder of Kindred Forest, for a conversation that gently invites us back into connection with nature, with our bodies, and with ourselves. Together, they explore how stepping outside of fast paced, productivity driven living can open the door to a more aligned and grounded way of being, where self care becomes less reactive and more integrated into everyday life.

From forest bathing to silent retreats, Jo shares how intentional time in nature and in stillness can support nervous system regulation, deepen self awareness, and reconnect us to a sense of wonder. This episode is a reminder that even small moments of presence, whether outside or within our own homes, can have a meaningful impact on our well being and our relationship to the world around us.

 To learn more about Jo’s work, upcoming retreats, or opportunities to get involved as a steward at Kindred Forest, connect via Instagram or reach out directly using the links below. 

More about Jo Pang

Jo Pang is a certified forest therapy guide and co founder of Kindred Forest, a nature based retreat space in the Ozark Highlands. After leaving a decade long corporate career, he followed a deep pull toward a more grounded and connected way of living.

Jo now guides forest bathing experiences that invite people to slow down, engage their senses, and reconnect with both nature and themselves. He is also involved in ecological restoration, helping to bring greater biodiversity back to the land while cultivating a lifestyle rooted in simplicity, presence, and connection.

Favorite Quotes

“So much of self care for me is some of these larger life choices that then make self care just kind of integrated with everything.” -Jo Pang

“There was something awakening in me that deeply longed to be actually connected to the more than human world.” -Jo Pang

“Nature is still actually our native habitat… our bodies are still of the bodies that our ancestors were.” -Jo Pang

“It’s not just about restoring the land, it’s about seeing how the restoration of the land and the restoration of humans are interrelated journeys.” -Jo Pang

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat

Kindred Forest Instagram 
Kindred Forest Email: [email protected]

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April 7, 2026
Love You More
Ep 80:   Spring Cleaning Your Thoughts About Your Body 

Episode summary:

This week, Jen briefly reflects on the busyness of spring before turning to the heart of the episode: body image. As routines shift and layers come off, she explores how this season can bring up more comparison and self-judgment, offering a timely invitation to notice what’s coming up internally.

Through the lens of “spring cleaning” our thoughts, Jen reminds us that body image struggles are shaped by lifelong conditioning not personal failure. She gently unpacks the difference between our direct experience and the thoughts we attach to it, while also touching on clothing, social media, and the shift toward valuing body function over appearance. The conversation encourages a more compassionate, aware relationship with our bodies, one rooted in curiosity rather than criticism.

Favorite Quotes:

“We don’t have control over the thoughts that come in.” 

 “Is the suffering actually coming from reality, or is it coming from the thoughts that are in my mind?” 

 “My body is functioning well. My body is comfortable. I’m safe.” 

 “Sometimes spending too much time on social media creates more insecurity around our own knowing.”

Resources 

Jen's Instagram
Jen's Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
2026 Silent Retreat 

Mindful Closet Website
Unflattering- Dacy’s Substack
Dacy’s Instagram

Erin Grumley, LPC Website

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March 10, 2026
Love You More
Ep 79: Undermining Urgency

Episode summary:

Jen reflects on the quiet but persistent sense of urgency that can shape our days without us fully realizing it. She shares how constant input from phones, messages, podcasts, and the everyday rhythm of parenting and work can keep the nervous system activated. Even small pockets of potential stillness often get filled automatically. Jen begins experimenting with simple shifts such as letting space remain empty, delaying the impulse to respond or order something right away, and allowing moments of boredom, quiet, or daydreaming to unfold.

As she notices how urgency feels in her body, Jen explores the deeper desire behind these changes, which is cultivating more inner calm and spaciousness. She reflects on the pull of productivity and the identity that can form around always being responsive. The conversation closes with a reading from The Book of Awakening by Mark Nepo and a gentle reminder that when everything feels urgent, slowing down may be exactly what we need.

Favorite Quotes:

“There’s lots of actual opportunity for white space in my day, but I never let it be white space. I always fill it.” 

“There’s opportunity that presents for stillness, for quiet, for calm, but I don’t really give myself that chance.” 

“I’m just so tired of being run around by productivity.” 

“I’m wanting more inner calm. I’m wanting more inner stillness.” 

“The mind is always scanning, always scanning, like what should you be doing?” 

Resources 

Jen's Instagram
Jen's Substack
Sober Sisters in St Louis Substack
Sober Sisters in St Louis Website
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes
Book: The Book of Awakening by Mark Nepo
Book: Solitude: A Return to the Self by Anthony Storr
Spring Fling: Style, Silence & Understanding Urges
2026 Silent Retreat 

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February 24, 2026
Love You More
Ep 78:  A Compassionate Conversation About GLP-1s

Episode summary:

Jen steps into a nuanced and compassionate conversation about GLP-1 medications and the very real complexity surrounding weight, health, and body image. With honesty and care, she explores the different experiences she’s seen in her practice, from clients who have found meaningful metabolic improvements to those who struggled with side effects, strength loss, or a muted relationship with food and life. Rather than taking a pro or anti stance, she centers the discussion on neutrality, evidence, and deep respect for individual choice.

She also unpacks the concept of “food noise,” inviting listeners to consider where mental chatter about food and body might be coming from and whether medication is the only path to relief. Jen offers thoughtful guidance on what to look for in a provider, the importance of strength training and adequate nourishment, and how to tune out messaging that creates fear or shame. It’s an empowering reminder that your body is not a problem to fix, and that support should always feel safe, informed, and aligned with your values.

Favorite Quotes:

“We are not pro-diet by any stretch of the imagination. But what we are, we are pro-people.” 

“If your doctor tells you just to stop eating, I think I'd get the hell out of her office.” 

“There are a lot of things that go into the size, the shape of a body and it’s not just diet and exercise.” 

“You are not going to do well from a health span perspective if you take the medication but you don’t move your body in terms of strength training.” 

Resources 

Jen's Instagram
Jen's Substack
Sober Sisters in St Louis Substack
McDaniel Nutrition Therapy Instagram
McDaniel Nutrition Therapy Website
Past Podcast Episodes

Support the show