Today's guest is Laura Vanderkam, author of several time management productivity books and a viral TED Talk. Laura teaches us how to plan our time in weeks, not days, and her newest book, Tranquility by Tuesday, shares nine ways to calm the chaos and make time for what matters most.

249. 168-Hour Week: Take Control of Time & Upgrade Your Life with Laura Vanderkam #WellnessWednesdays

Be Well By Kelly is on a mission to simplify the science of nutrition. I want to make choices, not cheats. I want to live in balance, quiet my inner perfectionist, and never feel like my goals are out of reach. I want to love the way I look AND feel. I want to be proactive about my long-term health and wellness. I want to have a positive relationship with food for the rest of my life.

And I want the same for all of you! Join me and some of my favorite people every Wednesday as we give you all the good stuff (and none of the bad) about nutrition: the positive takeaways, the tools and tips that will help you feel and be well, and a dose of motivation to keep you going.

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I'm excited and honored to introduce my friend and fellow entrepreneur, Katina Mountanos, founder and CEO of Kosterina, a wellness brand that embraces the Mediterranean lifestyle through its high antioxidant, extra virgin olive oil, and more. Katina's vision with Kosterina is not only to offer delicious products but also to prove that healthy options can indeed be delectable. Katina was inspired by the authentic taste of real olive oil from her family's home in southern Greece. Launched in 2020, Kosterina aims to enrich lives by sharing the benefits of the Mediterranean lifestyle. The brand offers a full line of vinegars, olives, olive oils, and an olive oil-based skincare line, with more innovative products on the way. In this episode, Katina and I dive into the science-backed nutrition of olive oil, discuss her entrepreneurial journey, and explore how she ensures the delivery of high-quality, antioxidant-rich olive oil to consumers at an affordable price. We also touch on the new research on polyphenols and smoke points, how to choose high quality olive oils at the grocery store, and how we use olive oil and vinegar at home to elevate our family meals. Olive oil is a staple in my kitchen, used in everything from dressings to roasting, which is why I’m so excited to share Kosterina, a brand we can trust, with you all. Check out Kosterina’s products at kosterina.com and use code BEWELL for 15% off! We also cover: (00:01:39) Debunking the Myth of Olive Oil Smoke Points (00:05:18) Early Harvest 101 & Katina’s Inspiration Story (00:08:05) How to Choose High Quality Olive Oil (00:21:16) Inside Kosterina’s Efficacious Production & Testing Processes (00:33:30) Elevate Your Meals & Mocktails with Flavored Olive Oil & Vinegars (00:42:38) Easy Meal Prep Tips for Busy Moms (00:47:57) Benefits of Olive Oil for Skin Health Resources: • Click here for full show notes • Kosterina: kosterina.com (use code BEWELL for 15% off) • Instagram: @kosterina • TikTok: @kosterinaevoo Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. LMNT | Head to <a href="https://drinklmnt.com/kelly"...

294. The Art & Science of Olive Oil: From the Kitchen to Your Skincare Routine with Kosterina’s Katina Mountanos #FabulousFriends

Today I’m thrilled to talk to a woman I admire so much, a role model who has helped inspire my nutrition career. JJ Virgin is a triple board-certified nutrition expert and four-time New York Times bestselling author. She’s on a mission to change the narrative from aging gracefully to aging powerfully. We explore what it means to age powerfully and how to do it. JJ tells us the “magic bullets” to stay healthy and strong in your 40s, 50s, 60s and beyond. Hint: It’s all about resistance training, protein, and building muscle mass. JJ explains how to train to get better at life, plus her go-to exercises – and the moves she never does.  JJ also shares her personal wellness routine, including her go-to meals, protein intake, and recovery practices. We also talk about menopause, hormone replacement therapy, and adrenal health. We wrap up with quick fire questions about her takes on caffeine, alcohol, and more.  JJ is an inspiration as a wellness leader, mom, and example of how to age powerfully, and I know you’ll learn as much from her as I have.  We also cover: (00:02:34) JJ’s Journey in Nutrition  (00:08:37) The Power of Protein & Resistance Training  (00:21:34) Muscle Building for Healthy Aging  (00:27:54) Train To Get Better at Life  (00:36:51) JJ’s Personal Wellness Routine  (00:51:37) Overcoming Roadblocks to Age Powerfully  (00:58:15) Rethinking Hormone Replacement Therapy  (01:08:01) Where To Start Your Journey (01:11:31) Rapid Fire Questions  Resources: • Click here for full show notes • Website: jjvirgin.com • Protein First Challenge: jjvirgin.com/proteinfirst  • Podcast: Well Beyond 40 With JJ Virgin • Instagram: @jj.virgin • YouTube: @jjvirginvideos Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Be Well By Kelly is produced by Crate Media. Mentioned in this episode: OneSkin | Get 15% off OneSkin with the code BEWELL at oneskin.co. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

293. Age Powerfully: The Secrets To Feeling Strong & Healthy In Your 40s, 50s, 60s & Beyond with JJ Virgin #FabulousFriends

As moms, we want to do everything we can to help our kids prevent sickness and feel better faster, which is why I'm thrilled to welcome a very special guest today, Dr. Elana Roumell, a renowned pediatric naturopathic doctor, mother of three, and the brains behind the innovative Med School for Moms.  Dr. Roumell not only co-hosts the popular Doctor Mom Podcast, but she's also the founder of Nourish Medical Center in San Diego, California. Her Doctor Mom Membership program helps moms feel calm, competent, and confident when their kid gets sick, and ultimately helps parents feel empowered with their family's healthcare decisions. In today's episode, we delve deep into the world of children's health, exploring holistic and homeopathic remedies. Dr. Roumell shares her expert knowledge on treating common childhood conditions, like ear infections, with natural methods by helping parents understand their causes.  We discuss the different types of natural medicine, their roles, and easy home hacks – particularly in managing fevers and colds without traditional medication.  A topic that has been a source of anxiety for me and many moms, especially in states with mandates, is vaccines. Dr. Roumell provides incredibly helpful insights into vaccine education, including delayed schedules and strategies to prevent adverse reactions.  She also emphasizes the importance of informed dietary choices during illness, particularly avoiding sugar and dairy, and even shares her top recommendations for pediatric supplements to enhance immune response and gut health. I'm incredibly grateful to Dr. Roumell for sharing her expertise and for her unwavering advocacy in the realm of pediatric healthcare. Her dedication to empowering parents is truly inspiring. If you're eager to learn more and feel empowered in your role as a parent, I highly encourage you to explore Dr. Roumell's course. Visit doctormommembership.com and use the code BEWELL for a special discount. We also cover: (00:01:00) Becoming Doctor Mom: Starting with Homeopathic Methods (00:12:37) Go-To Methods for Treating Ear Infections (00:22:56) 4 Types of Natural Medicine & Addressing the Fear of Fevers (00:37:58) Vaccine Education & Tips to Prevent Adverse Reactions (00:55:17) What to Avoid When Your Kid is Sick (01:06:13) Top Supplements to Give Your Kids from a Pediatrician Resources: • Click here for full show notes • Membership: doctormommembership.com (discount code BEWELL) • Instagram: @drelanaroumell • Website: medschoolformoms.com  • Podcast: Doctor Mom Podcast Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your...

292. Empowering Parents with Natural Remedies for Sick Kids with Dr. Elana Roumell #WellnessWednesdays

It’s time for a gut check! I’m honored to welcome Dr. Steven Gundry, one of the world’s top cardiothoracic surgeons and a pioneer in the nutrition space. He hosts the top-rated health show, The Dr. Gundry Podcast, and is the founder and director of the International Heart & Lung Institute and The Center For Restorative Medicine.  He is also the New York Times bestselling author of The Plant Paradox, and he recently released his latest book, Gut Check: Unleash The Power Of Your Microbiome To Reverse Disease and Transform Your Mental, Physical, and Emotional Health.  Today, we’re talking all about the gut – the root of so many health outcomes. Dr. Gundry explains  what happens in the gut doesn’t stay in the gut, revealing how the gut microbiome impacts our brain health, reproductive health, and more.  But this one’s full of solutions, too. Dr. Gundry breaks down the markers of leaky gut syndrome, and how he treats it, inspiring us with the life-changing results his patients have experienced.  He offers his top tips for individuals and families to heal their guts. Plus, we get into what everyone is missing about probiotics. This is a fascinating episode for anyone who’s ever experienced stomach issues, or simply wants to optimize their overall health, starting with their gut.  We also cover: (00:01:57) Healthy Gut vs. Leaky Gut (00:07:09) Identifying Markers of a Leaky Gut (00:16:41) What’s Breaking Down the Gut Wall? (00:22:43) Exploring the Gut-Brain Connection (00:28:43) We’re Destroying Our Best Friends (00:39:08) Dr. Gundry’s Top Tips for a Healthy Gut (00:45:43) Why We’ve Been Misled About Probiotics (00:48:41) Lifestyle Shifts To Heal a Leaky Gut Resources: • Click here for full show notes • Website: drgundry.com • Website: gundrymd.com • Gut Check: drgundry.com • Dr. Gundry's other titles: drgundry.com/books • Podcast: The Dr. Gundry Podcast • Instagram: @drstevengundry • Instagram: @gundrymd • YouTube: @DrGundry Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Be Well By Kelly is produced by Crate Media. Mentioned in this episode: OneSkin | Get 15% off OneSkin with the code BEWELL at <a href="https://oneskin.co"...

291. Get the Gut Science: How Healing Your Gut Can Improve Your Physical (and Mental!) Health with Dr. Steven Gundry #WellnessWednesdays

I’m thrilled to welcome back Mimi Bouchard to catch up on her life, which has undergone radical transformation in the last several years. Mimi is an entrepreneurial trailblazer and influential thought leader in the self-improvement and wellness space. She founded the top-rated Superhuman app, which has motivational audio activations for every moment of your day.  In today’s episode, we trace back the critical points of her incredible journey, one which inspired her to start the Superhuman activations app. She explains how activations are different from meditation, revealing how embodying the self-image of your future self is essential to creating your ultimate life. We also explore how to get clear on your goals, why you need to know about the bounce back rate, and the most important qualities of successful people.  Mimi gets real about the nitty gritty of starting her business and gives advice for entrepreneurs seeking to create a sustainable brand, revealing how she’s visualized and achieved her dream life – and how you can do the same.  We also cover: (00:01:45) Mimi’s Holistic Life Transformation (00:06:14) How To Embody Your Dream Future Self (00:14:31) Recommendations on How To Achieve Clarity (00:20:00) Mimi’s Advice for Parents of Teens (00:24:26) Activations To Become Your Future Self (00:29:19) Choosing the Right Activation for You (00:30:24) Activations That Changed Mimi’s Life (00:34:42) The #1 Quality of Successful People (00:39:45) How Mimi Built Her Business Resources: • Click here for full show notes • Website: mimibouchard.com • Superhuman: superhuman.app/superhuman-app (2-week free trial) • Podcast: The MIMI Podcast  • Instagram, Mimi Bouchard: @mimibouchard • Instagram, Superhuman: @superhumanapp • TikTok: @mimi.bouchard Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. OneSkin | Get 15% off OneSkin with the code BEWELL at <a...

249. 168-Hour Week: Take Control of Time & Upgrade Your Life with Laura Vanderkam #WellnessWednesdays

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