In this episode of Integrate by Kate, I sit down with sleep coach Seth Davis to explore what truly drives healthy, restorative sleep. We discuss how sleep influences every dimension of wellbeing, from physical performance and cognitive clarity to emotional resilience. We discuss why sleep deserves the same attention as nutrition and exercise. Seth breaks down the science of sleep cycles, the habits and environmental factors that disrupt them, and the psychological patterns that often keep people awake. This episode dives into practical, sustainable strategies for improving sleep quality through mindset shifts, lifestyle changes, and intentional environmental design, while unpacking the limitations of sleep trackers, supplements, and quick fixes.

Seth Davis is a Certified Adult Sleep Coach and the founder of Sleepably, a sleep coaching practice that helps adults and children worldwide overcome sleep challenges. Through personalized coaching, Seth guides clients in creating sustainable sleep habits so they can feel better, function better, and live more fully rested lives.

Connect with Seth

https://www.sleepably.com/

https://www.linkedin.com/in/sethrdavis/

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In this episode of Integrate by Kate, I sit down with Bob to explore energetics, transformational learning, and meditation. We talk about how purposeful mindset shifts, energy awareness, and intentional meditation can lead to positive health changes, empowerment, and more authentic leadership. Whether you’re curious about meditation or seeking balance in your personal and professional life, this conversation will inspire you to tune into your inner voice and lead from within. 

Bob Randall, EdD, believes in holistic wellness based on a balance of fostering a healthy body, mind and spirit. In his professional life, he facilitates leadership development courses for APi Group and believes that being a great leader starts with being a well balanced, healthy human. His beliefs about leadership and holistic health came into focus when he completed his doctorate in Organization Development at the University of St. Thomas, where he finished his dissertation centered on the learning and growth people experienced at the University’s Energetics Institute. 

Connect with Bob Randall Here:

https://www.linkedin.com/in/bob-randall-07506621/ 

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In this episode, I’m joined by Sarah and Samantha co-founders of Wishing Well — a non-toxic laundry detergent brand created with health, sustainability, and effectiveness in mind. We talk about what goes into clean product formulation, the difference between “natural” and “non-toxic,” how to navigate misleading labels, and why intentional product development matters. Whether you’re just starting to make home swaps or already deep into clean living, this episode will get you thinking differently about what’s in your laundry routine.

Sarah Pellicci Salveson and Samantha Freres are the co-founders of Wishing Well, a new line of non-toxic laundry detergent that achieves the perfect balance of “good for you” and “good at what it does”, formulated with the belief that you should never have to choose between what’s best for your clothes, what's best for the earth, and what’s best for your health. Wishing Well is made without SLS/SLES, ethoxylated ingredients, 1,4 Dioxane, dyes, formaldehyde, parabens, phthalates, phosphates, optical brighteners, and chlorine bleach but packed with safe cleaning power and anti-odor technology to remove even the most stubborn stains and odors like magic.  

Connect with Wishing Well

Find the Wishing Well Instagram here: 

https://www.instagram.com/wishingwellwashing/?hl=en 

Find Wishing Well’s website here:

https://wishingwellwashing.com/?fbclid=PAZXh0bgNhZW0CMTEAAacOoae2q0Gt0kdnlo0f6mpfmcWBQN4FfpUFXxKPjzi08KZ1OsJWmqIZoktuAQ_aem_Slf3iN9Z73v0CBu-G15W3w 

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Why do we get in our own way when trying to make health changes? In this episode, clinical psychologist Dr. Melissa Wasserman, PsyD (aka Dr. Meli) joins me to explore the self-limiting beliefs and inner narratives that hold us back.

We talk about the psychology of new beginnings, goal setting, identity, and how to build resilience for real, lasting change. A grounded, learner-style conversation on the beliefs that shape our health decisions, limit our growth, and often keep us from even starting. Together, we unpack the psychology behind mindset shifts, the importance of resilience skills, and how to navigate self-limiting narratives in effort to start positive health and wellness changes. 

Connect with Dr. Meli here: 

https://www.linkedin.com/in/drmeliwasserman/ 

Find Meli’s website here:

https://www.drmeli.com/ 

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In today’s episode, we dive into one of my absolute favorite topics—nutrition. I’m joined by licensed functional nutritionist, Margaret Stoklosa, for a rich conversation about the interconnected nature of blood sugar & gut health. Together, we explore how identifying root causes in these two areas can help solve for common symptoms, support energy management, and align the body with its natural rhythms.

Margaret brings a deeply personalized and evidence-based approach to her work, supporting women through life’s transitions by looking at the full picture—biomarkers, lifestyle, stress, sleep, and beyond. With a Masters in Human Nutrition & Functional Medicine, credentialed a Certified Nutrition Specialist (CNS), and experienced in transformational coaching, her insights in this episode are not to be missed.

Whether you're just starting your health journey or deep into self-education like me, this episode offers practical wisdom to start integrating positive blood sugar management and gut health nutrition into your everyday life.

Connect with Margaret here: 

https://www.linkedin.com/in/margaret-stoklosa-wellness/ 

Find Margaret’s website here:

https://margaretstoklosawellness.com/ 

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In this powerful episode, I’m joined by Katie Graves — holistic nutrition coach, mom, and founder of Nourished with Katie Graves — for an honest and empowering conversation about breaking free from fad diets and embracing sustainable, holistic health. 

Katie opens up about her personal journey, from dealing with dismissed health symptoms to becoming her own best advocate. We dive deep into the emotional layers of making health changes, including the fear of letting go of old habits, understanding false validation through weight loss, and learning to trust your body’s signals. 

This episode is all about: 

• Releasing the pressure of diet culture 

• Recognizing disordered eating patterns 

• Feeling the shift when true nourishment begins 

• Navigating the opinions of others 

• Creating habits that actually last 

Katie’s story is a testament to the strength in vulnerability and the power of taking charge of your own wellness — not just for yourself, but for those around you, too. Her confidence, clarity, and compassion will inspire anyone ready to pursue lasting health from the inside out. 

Whether you're tired of quick fixes or craving a deeper connection to your well-being, this conversation is for you. 

Connect with Katie Here: https://katiegraves.co/  

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Debunk all misconceptions that pelvic floor health matters to only certain populations in this expert meets learner podcast episode. Topics include the importance of pelvic health, functions of it, pelvic health across the lifespan, culture influences on it, breathing, hidden symptoms, and of course- pooping. Listen in to integrate learnings into your day-to-day life.  

Dr. Learon McGinn, PT, DPT, PRPC is a physical therapist and certified pelvic health practitioner who treats pelvic floor dysfunction in people of all ages and genders. She graduated from Marquette University with a Bachelor's Degree in Exercise Physiology and Doctor of Physical Therapy studies. She works in an outpatient hospital based setting in southeastern Wisconsin, and enjoys educating her patients, colleagues, and community on all things pelvic health. Learon also has a passion for exercise and has been working in the group fitness industry since 2016. 

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In episode 11 you can expect to learn about somatic therapy, the mind-body connection, social media’s perception on health, healing trauma, and an understanding of chronic conditions using different approaches to solve for them.  

In this learner meets expert episode, I welcome Marysa Meyer PT, DPT, RYT. Marysa is an integrative physical therapist, somatic therapy practitioner, and holistic health guide dedicated to helping individuals reconnect with their body’s innate wisdom. With a background in psychology and exercise science, she blends clinical expertise with intuitive practices to address both physical and emotional aspects of well-being. Through her work, Marysa empowers clients to explore the mind-body connection, fostering healing and self-awareness on their wellness journeys. 

Website for Marysa: https://www.marysameyer.com/  

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An interview with Dr. James Roesler, a specialist in Emotional Intelligence and Psychological Safety with a deep background in aviation. Dr. Roesler holds a PhD in Organizational Development and Leadership, we discuss the emotional intelligence framework, emphasizing how self-awareness, self-regulation, and empathy are essential for cultivating safe, high-trust environments. We learn about the power of vulnerability in the workplace and how it builds connection but also supports individualized wellness in the long-term. Emotional intelligence and psychological safety are crucial in this episode!  

If you’re interested in how overall wellness can drive healthier, more human-centered cultures but vice versa, also how human-centered cultures will improve your wellness, then you won’t want to miss this episode.  

Connect with James Here: https://www.linkedin.com/in/jamesroesler/ 

Website for James: https://www.empowerwithei.com/ 

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Join in for an expert meets learner conversation about a variety of topics within women’s health and the birth experience including the role of a doula, poly-cystic ovarian syndrome, infertility, pregnancy loss, the narrative & nuances of maternity leave within a corporate work setting. 

This week I welcome Bailey Olson, a certified birth and postpartum doula and lactation counselor providing birth support to the Duluth, Minnesota area. She is passionate about health, wellness and nutrition and brings that knowledge to the families she works with. She has experienced the loss of a child and has a calling to help others going through loss or pregnancy after loss.

Listen in to hear her passionate, vulnerable, and beautiful stories. 

Connect with Bailey Here: https://www.tidesbybailey.com/  

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