Just Ingredients

By Just IngredientsHealth & Fitness

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Just Ingredients episodes

November 09The Truth About Strength Training for Women w/ Chelsi Wood
The morning of this recording, a woman came back to my gym after months away, looked around, and said, "Nobody here has even changed." She was right. That's exactly why I was so excited for this conversation.
I met Chelsi Wood at a health and wellness conference and was instantly intrigued by her story. She's a mom of four and a health and fitness coach with more than 20 years of experience, and she's done it all, from competitive water skiing and all-star cheer to the national bodybuilding stage, yoga, and hypnotherapy. After years of pushing her body, she learned that working harder isn't always the answer. I'm already rethinking my own workouts, and I think you will too.
Here are a few of my biggest takeaways from our conversation:
Less is more. When Chelsi stopped pushing and gave her body time to rest and slow down, it finally started responding. If you're eating well and training hard but feel "tired but wired" and aren't seeing change, it may be a sign to pull back instead of doing more.

Lift heavy enough to matter. If you could easily do 12 to 15 reps with a weight and your plan only calls for 8, it's time to go heavier. Chelsi walks through sets, drop sets, and training to failure, and shares why some of her clients transform their bodies lifting just two days a week.

Your steps count more than you think. You don't need hours of intense cardio. Many of Chelsi's clients average 8,000 to 10,000 steps a day, and rest days and sleep are when your muscles actually get stronger.

Feed your muscles. Most of the women Chelsi coaches are under-eating. She recommends aiming for 30 to 40 grams of protein per meal, eating before your morning workout instead of training on an empty stomach, and tracking your food for a week so you have real data instead of guesses.

Stay curious. Whether it's asking "could I lift heavier?" at the gym or choosing a yoga class that meets you where you are, curiosity keeps you growing. I love Chelsi's daily check-in: What worked today? What did I learn? What will I carry into tomorrow? Because you're never failing, you're always learning.
If you or someone you know has been showing up and wondering why nothing's changing, this episode is for you.
About Chelsi:
Originally from Idaho, Chelsi Wood is a wife, mom of four, and health and fitness coach with more than 20 years of coaching experience. A former competitive water skier and all-star cheerleader, she discovered group fitness in college, and her love for teaching classes grew into personal training and nutrition coaching.
Chelsi spent two years competing in women's physique bodybuilding, ultimately reaching the national stage. When a Hashimoto's diagnosis followed, it completely shifted her perspective on health and coaching, and she learned to support her body rather than constantly fight against it.
Today, as a certified yoga instructor, hypnotherapist, and virtual fitness and nutrition coach, Chelsi brings together two decades of experience and her own transformation to help women understand their bodies, break free from limiting beliefs, build confidence, and create lasting change from the inside out.
Connect with Chelsi Wood:
Instagram: @chelsi.wood

Work with Chelsi through Supra Woman: suprahuman.com/supra-woman
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51 min
November 02A Mother’s Fight for Her Son & a New Approach to Childhood Cancer w/ Season Johnson
As a mom of six, this conversation hit me hard. Season’s son, Kicker, was diagnosed with leukemia just before his third birthday, and since then she has turned her experience into passion, knowledge, and hope for other families facing some of the hardest, most unimaginable moments in life. I learned so much from her, and I know you will too.
Here are a few of my biggest takeaways from our conversation:
Combining conventional and holistic care. Your child’s doctors care deeply about helping your child, but most were trained in one path to get there and received very little nutrition education. Season gives advice on navigating traditional cancer treatments, while simultaneously adding holistic healing and support methods.

Understanding your genes through nutrigenomics. Your genes can offer clues about what your body needs most. A simple saliva test isn’t diagnostic, but just like a weather forecast, it can help guide your family’s nutrition and lifestyle choices.

Letting go of guilt. No parent is powerful enough to cause their child’s cancer, or to control it. Hope and fear can live side by side, and choosing hope, even 15 minutes at a time, can carry a family through the hardest days.

Caring for the whole family. When one child is sick, it’s easy for everything else to fall to the side. Siblings still need one-on-one time and a way to feel included, and a strong marriage gives the whole family something steady to lean on. Making room for connection, fun, and play keeps everyone grounded through the hardest seasons.

Small changes add up. I love that Season teaches simple, practical ways to start instead of overhauling everything at once. You can’t supplement your way out of a poor diet, but one easy swap, like trading a processed breakfast for real protein, builds momentum. And leaving room for treats and fun days keeps healthy habits sustainable for the whole family.
Listen now and share this episode with anyone you know who is walking through the journey of childhood cancer.
About Season: Season Johnson is a Functional Nutritional Therapy Practitioner, Integrative Health Practitioner, and student at the Metabolic Terrain Institute. When her two-year-old son was diagnosed with cancer, her family walked through 3.5 years of daily chemotherapy and countless surgeries, and that experience became the start of her mission.
Today, she owns Biodynamic Wellness, a functional medicine practice in Solana Beach, California, founded the Thrive Through Cancer Formula and Thrive Beyond Cancer programs, and co-founded the KICKcancER Movement nonprofit with her husband to support children with cancer and their families.
Season has received the Weston A. Price Activist Award, the Children’s Health Advocate Award, and the doTERRA Elevation Award, and has shared her work everywhere from the Oscars to pro athletes with the San Francisco 49ers and Atlanta Braves. Through her practice, programs, podcast, and coaching, she helps families feel hopeful, empowered, and supported.
Connect with Season Johnson:
Website and podcast: seasonjohnson.com

Clinic: biodynamicwellness.com

Thrive Through Cancer Formula: yourthriveformula.com

KICKcancER Movement: kickcancermovement.org

Instagram: @seasonjohnson

Facebook: @seasonmjohnson
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1 hr 5 min
October 26Allergies, Food Labels, and Why Corn Is Everywhere w/ Jessica Davidoff
Thirty-two doctors. That’s how many Jess saw while her son was vomiting nightly, losing his hair, and covered in eczema, and not one of them would consider that food might be the cause. She trusted her gut anyway, and she was right. If you’ve ever been dismissed by a doctor, you need to hear this story. What really got me was how deep corn runs in our food system, from carriers and processing aids to natural flavors, and how none of it has to show up on a label. This is exactly why I’m so passionate about label transparency. Jess is a fierce, loving mom who turned her family’s hardest season into a company, and I think you’ll walk away inspired and a little more label-savvy.
Here are a few of my biggest takeaways from our conversation:
Trust your gut. Jess was dismissed by doctor after doctor when she suspected food was the root cause of her son’s symptoms. Her advice to parents: a mother’s (and father’s) intuition matters, so hold your ground when something doesn’t feel right.

Corn hides almost everywhere. With 1,800+ corn derivatives, it can show up in maltodextrin, citric acid, natural flavors, vitamin D carrier oils in milk, enriched flour fortifications, and even machine processing aids that never have to be listed on a label.

“Natural” doesn’t mean what you think. Terms like “clean” and “no fluff” aren’t regulated, and many brands don’t even know what’s in their own natural flavors. Jess’s rule for Cob is simple: if you wouldn’t find it in your own kitchen, it doesn’t go in the product.

Sorghum is an ancient grain worth knowing. It’s naturally gluten-free and non-GMO, pops just like popcorn, can be made into tortilla chips, and is a low-resource, drought-resistant crop.
Listen and share this one with anyone you know struggling with food allergies.
Meet Jessica:
Jess Davidoff is the founder and CEO of Cob, a snack brand making corn-free, gluten-free snacks from the ancient grain sorghum.
A serial entrepreneur and Princeton graduate, Jess developed the concept after her son’s corn allergy diagnosis led her to overhaul her family’s entire diet. After testing her popped sorghum at a Hamptons farmers market in 2024, she brought on tennis champion Novak Djokovic as co-founder. Djokovic also led the company’s $5 million seed round.
Today Cob offers popped sorghum in four flavors and a sorghum tortilla chip. Jess lives in Sag Harbor, New York, with her husband and two sons.
Connect with Jess Davidoff:Website: cobfoods.comInstagram: @cobfoodsAlso available on Amazon and in specialty stores nationwide
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52 min
October 19Rewiring the Brain-Body Connection for Healing w/ Ashleigh Di Lello
Doctors told Ashleigh Di Lello she wouldn’t live past her teenage years. She went on to become an elite athlete and Broadway performer, and today she teaches how the brain-body connection affects stress, pain, and emotional healing. In this conversation, she opens up about her first and second health journeys that brought her to a place of real surrender, and how she chose to rewire again. I loved how she explained the brain in such a simple, practical way, and how beautifully she ties neuroscience and faith together. I think this episode will give you a lot of hope.
Here are a few of my biggest takeaways from our conversation:
The brain does what it practices. Ashleigh compares the brain to AI: it's only as good as the prompt we give it. The thoughts and responses we repeat become the pathways our brain defaults to.

Our bodies hold onto emotional experiences. Stress we carry emotionally doesn't just stay in our minds. It can show up in how our bodies feel day to day.

Regulating and rewiring are not the same thing. Regulation is like turning down the volume on a loud stereo. The stress is still there, but it's not overwhelming. Rewiring goes deeper and changes the way we habitually respond to stress, trauma, and conditioning over time.

Knowing the "why" makes your practices more powerful. Tools like breathing, grounding, and cold therapy can support your nervous system, and understanding what you're doing and why helps magnify their impact.

Healing starts with compassion. Ashleigh reminds us to meet ourselves with kindness, especially in the hardest seasons.
Share this episode with a friend who needs hope on their health journey, and follow the Just Ingredients Podcast on Apple Podcasts or Spotify so you never miss an episode.
Meet Ashleigh:
Ashleigh Di Lello is a Brain Coach and the founder and creator of Bio Emotional Healing®, a neuroscience-based method that helps clients around the world work through emotional trauma, limiting beliefs, anxiety, and the effects of chronic pain and illness. Despite being told by doctors she wouldn't live past her teenage years, she refused to give up and discovered the power of rewiring the brain-body connection. She went on to become an elite athlete, TV and Broadway performer, entrepreneur, Brain Coach, and keynote speaker. Ashleigh's mission is to bridge neuroscience, faith, and human transformation.

Connect with Ashleigh Di Lello: Free Brain-Body Blueprint: https://ashleighdilello.com/freeblueprint/ Website: https://ashleighdilello.com/ Instagram: https://www.instagram.com/ashleighdilello/

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1 hr 15 min
October 12Ditch the All-or-Nothing Mindset: Simple Healthy Habits for a Busy Life w/ Wasim Syed, Jazz Leaf & Amanda Rocchio
This episode was such a fun change of pace. Instead of a doctor or scientist, I sat down with three health and wellness friends, Wasim, Jazz, and Amanda, who flew in from across the country to be here. Each of them shared how they got started, and I learned things I never knew, like the accident that completely changed Jazz’s path. We talked about what drives us crazy in the health world, how to sort through all the noise, and what you can stop stressing about.
Here are a few of my biggest takeaways from our conversation:
Ingredients matter, not just calories. Calories only tell part of the story. What’s actually in your food matters just as much.

Ditch the all-or-nothing mindset. You don’t have to change everything at once. Jazz and Amanda both encourage starting where you feel comfortable and keeping a few simple health habits you can lean on when life gets busy.

Use common sense to cut through the noise. Ask who funded the study, look up how a food is actually made, and pay attention to how your own body responds. Even healthy foods don’t work for everyone.

Small changes at home add up. Simple shifts in your environment, like your lighting, your water, or keeping a calm, tidy space, can make a bigger difference than you’d expect.
Tune in now and share this one with a friend!
About Wasim Syed:
Wasim, known online as @imjustwasim, is a lifestyle and wellness content creator focused on helping people make cleaner, more informed choices about food, ingredients, and everyday products. Through simple, easy-to-understand content, he shares healthier swaps, ingredient education, and practical ways to live a more intentional, non-toxic lifestyle.
About Jazz Leaf:
Jazz ditched the 9-to-5 grind after years in corporate America to pursue her passion: cooking. She is a Certified Nutritional Therapy Practitioner and a former private chef for NBA athletes. After years of meal prep, catering, cooking classes, and private cheffing, she is now a full-time recipe creator. Jazz specializes in quick, beginner-friendly healthy recipes that take 30 minutes or less and use 10 ingredients max. She’s also a mom to a 3-year-old!
About Amanda Rocchio
Amanda Rocchio (Meixner), aka @MeowMeix, is a nutrition creator who started MeowMeix while meal prepping for work. She spent years thinking “healthy” meant restriction and dieting. After recovering from an eating disorder in high school, she realized real health is about fueling your body with the right foods and understanding why they matter, and that’s what she loves most about what she does. Today, over a million people follow her for real-food guidance, simple recipes, healthy swaps, and practical nutrition tips.
Connect with Wasim
Instagram: @imjustwasim
YouTube: @imjustwasim
Facebook: imjustwasim
Connect with Jazz
Blog: jazz-leaf.com
Substack: jazzleaf.substack.com
Instagram: @jazzleaf_
TikTok: jazz_leaf
Pinterest: jazz_leaf
YouTube: @JazzLeaf
Facebook: jazzleafeats
Connect with Amanda
Blog: meowmeix.com
Instagram: @meowmeix
TikTok: @meowmeix
YouTube: @amandameowmeix
YouTube Shorts: @amandameowmeix/shorts
Facebook: amandameowmeix
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48 min
October 05What Babies Today Are Missing in Their Gut (And Why It Matters) w/ Dr. Stephanie Culler
This conversation is one I truly believe can change lives. Dr. Stephanie Culler helped me see that a baby's gut bacteria are one of the most overlooked pieces of their health. The first 1,000 days of life shape so much more than I ever realized. What struck me most is that so few parents, and even pediatricians, are hearing about this research. I walked away wishing every pediatrician could hear it, and every mom too. Share this one with all your friends with littles!
Here are a few of my biggest takeaways from our conversation:
The first 1,000 days matter more than we realize. A baby's gut microbiome is built during this early window. What happens there is connected to their digestion, immune system, and brain development, and its effects can reach into adulthood.

Babies today have different gut bacteria than babies a generation ago. Stephanie led the My Baby Biome study, the largest U.S. study to profile the infant gut microbiome. It found that many babies today are missing key bacteria that used to be common.

C-sections, antibiotics, and feeding choices all shape a baby's gut. Knowing how they affect gut bacteria simply helps parents make informed decisions.

Gut bacteria are the missing piece alongside nutrition. Gut bacteria play an important role in how a baby digests and uses that nourishment. We talk about how to make sure a baby's gut microbiome is in a good place!

Gut health matters at every age. We also talked about adult gut health, why fiber is so important for feeding good bacteria, and why researchers are paying close attention to the rise in colorectal cancer among younger adults.
Tune in now and share this one with a parent friend who needs to hear it!
About Dr. Stephanie Culler
Stephanie Culler, Ph.D., is the co-founder and CEO of Persephone Biosciences, where she is pioneering microbiome-based medicines to transform human health. She is the lead author of the My Baby Biome study, the largest U.S. study to profile the infant gut microbiome, and her work spans applications from infant health to oncology. Stephanie earned her Ph.D. from the California Institute of Technology and has authored more than 20 scientific publications and patents.
Connect with Stephanie
Website: persephone.bio
Instagram: @persephone.bio
Shop Persephone on Amazon
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54 min
September 28How Their Health Struggles Became Their Mission w/ Hunter Stoler & Jasyra Santiago-Hines
I loved having two of my internet friends here in Utah to record this episode! Hunter and Jasyra's stories reminded me so much of how I got started on Instagram. None of us set out to become "health influencers." We each just wanted to share what had helped us on our own health journeys. They both started out struggling with their own health, and they used those struggles as the push to learn, make changes, and share what they found with all of us. This episode is a good reminder that everyone starts in a different place., what matters is that you start. I loved this conversation and learned so much more about both of them than I knew before. I know you'll walk away feeling encouraged instead of overwhelmed.
Here are a few of my biggest takeaways from our conversation:
Your health struggles can become your motivation. Hunter and Jasyra each share the personal health stories that started their journeys, and how those hard seasons turned into the reason they now help others live healthier.

Everyone starts in a different spot, and that's okay. There's no perfect starting line. Wherever you are right now is a good place to begin, and comparing your journey to someone else's only gets in the way.

Small swaps at home add up. We talk about the simple changes they've each made at home that ended up making a bigger difference than they expected. It's proof that you don't have to overhaul everything at once.

How to decide who to listen to when the health world gets loud. With so much conflicting information online, Hunter and Jasyra share how they sort through the noise and decide which voices they trust.

What to stop stressing about. They share the one thing they wish their followers would stop worrying about, plus what they're most excited about in the health world right now.
Tune in now and share this one with a friend who needs to hear it.
About Hunter Stoler
Hunter Stoler is a New York City–based certified health coach and the creator behind @healthwithhunter. After his own health struggles, including weight gain, stubborn acne, and constant fatigue, Hunter changed his lifestyle and went from studying information science to becoming a health coach. Today he shares simple, practical swaps that help people focus on the health basics that matter most.
About Jasyra Santiago-Hines
Jasyra Santiago-Hines is a former registered nurse who spent 10 years working in hospital care, including neonatal intensive care. After her daughter Zoe was born prematurely in 2020, Jasyra began exploring natural remedies, supplements, and toxin-free living. Today you can find her on Instagram @iamjasyra where she teaches parents about non-toxic products and natural remedies and shares safer alternatives to help families feel confident taking care of their health.
Connect with Hunter:
Instagram: @healthwithhunter
https://healthwithhunter.com/
Connect with Jasyra:
Instagram: @iamjasyra
https://iamjasyra.com/
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54 min
September 21The Power of Small Habits in Midlife Wellness w/ Heidi Swapp
I feel like Heidi and I have lived parallel lives — there were so many moments in this conversation where I found myself nodding along, thinking "that's exactly how it happened for me too." We have so many similarities in our stories, and some really interesting connections along the way. I'm so grateful for her vulnerability in sharing her story with us — she's just so real and relatable. If you're looking for a little inspiration to take your next step, or you're standing at the very beginning of your own health journey, Heidi's wisdom is exactly what you need to hear.
Here are a few of my biggest takeaways from our conversation:
Health advice isn't the problem — the approach is. We all know we should sleep more, drink water, eat protein, and move our bodies. Heidi digs into why sleep in particular is often the first thing to go for women in midlife, and why "knowing better" so rarely translates into "doing better."

"Shifts" instead of goals. Heidi's program is built around small, sustainable changes she calls "Shifts" — and she explains why this approach works so differently than a traditional goal, resolution, or restrictive fitness plan.

Self-forgiveness over self-judgment. Instead of grading a habit pass/fail, Heidi teaches women to grade their efforts and extend themselves the same forgiveness they'd offer a friend. It's a small mindset shift that changes how sustainable change actually feels.

Identity change comes before behavior change. Heidi walks through what happens when a woman moves from "I need to exercise" to "I'm someone who takes care of her body" — including her recent thinking on happiness itself as a habit you can build.

Community changes everything. Heidi shares why building and sticking with new habits is so much easier when you're not doing it alone, and how community becomes one of the biggest predictors of lasting change.
Tune in now and share this one with a friend who needs to hear it.
About Heidi
Heidi Swapp is a creative entrepreneur, designer, author, and storyteller who has spent more than 25 years inspiring women to embrace creativity and tell their stories. Through @heidiswapp, she continues to share her passion for creativity, connection, and living a meaningful life.
Now, Heidi is bringing that same curiosity and energy to women’s health and longevity. Through @joinshiftcollective, she is passionate about helping women in midlife see their future differently—not as a time to slow down, but as an opportunity to feel stronger, healthier, and more alive.
Heidi’s philosophy is simple: lasting change happens through small “shifts.” She now works privately with women, helping them make realistic changes in their daily habits, mindset, movement, nutrition, and overall wellness.
Connect with Heidi
Instagram: @heidiswapp

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50 min
September 14Making Nutrition-First Healthcare a Standard, Not a Luxury w/ Dr. Cheryl Lee Eberting
Dr. Cheryl Lee Eberting is paving the way in the functional medicine world. Her focus on nutrition first and prescriptions second is a mission I really align with, and I'm so glad she's tackling this challenge head-on. I think this is going to become a powerful tool for my listeners and honestly, it's an approach I hope the rest of the medical world follows one day. If you've ever left a doctor's appointment feeling unheard or frustrated you don’t have access to the tools you need, this conversation is just for you! Here are a few keys from our discussion:
"Normal" labs don't mean optimal health. Cheryl Lee breaks down why so many moms get told everything looks fine on paper while still feeling exhausted, foggy, or just "off" and why that gap is exactly what nutrition-first care is designed to close.

Functional medicine doesn't have to be out of reach. Through AZOVA, she's built a way for regular families to access functional medicine doctors, labs, and ongoing monitoring without the traditional cost and access barriers.

Monitoring matters more than a one-time test. Instead of a single snapshot of your health, AZOVA's ongoing monitoring piece lets you actually track how your body responds over time, and adjust from there.

Supplements should be personal, not generic. Recommendations are built around each person's actual labs and needs, not a one-size-fits-all protocol.

You don't have to wait to start. Cheryl Lee shares small, practical steps a mom can take this week to start moving toward nutrition-first health, even before signing up for anything.
Tune in now and share this one with a friend who is looking for access to more “whole”istic wellness.
About our Guest:
Dr. Cheryl Lee Eberting is a former NIH scientist, physician, and serial entrepreneur who founded AZOVA, a patented digital health platform helping people access affordable, personalized preventive care — from at-home lab testing to integrative primary care. She's been named Utah's #1 Female in Technology, an Ernst & Young Entrepreneur of the Year, and led AZOVA to be named Utah's fastest-growing company in 2023. Her mission is simple: build a healthcare system that's accessible, affordable, and actually helps people extend their healthy lifespan.
Connect with Dr. Eberting:
AZOVA | Alpine Skin | Instagram

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49 min
September 07Changing the Conversation Around Periods w/ Amber English
I first met Amber earlier this year at an expo, and I was completely amazed by her story. From there, I knew I had to have her on the podcast. In this episode, we get into how she built her company from the ground up, but also the beautiful role her faith has played along the way, including the story of her husband. I left this conversation feeling so uplifted and inspired, and I know you will too. Amber is doing so much good in the world, and I can't wait for you to hear her heart behind it.
Here are a few of my biggest takeaways from our conversation:
Period freedom is real, and it changes everything. Amber breaks down what actually shifts for a woman once she stops dreading her cycle and why that freedom is worth pursuing.

Buy One Give One isn't just a giving program. Amber shares what she's witnessed firsthand on trips to give women access to safe period products, and why access impacts everything from health to education.

The conversation around periods needs to change, starting at home. Amber offers real, practical guidance for moms introducing this topic to their daughters for the first time.

Faith can shape how you build a business. Amber opens up about her faith journey in building her business and with her husband's story. Faith has guided the company from day one and her faith is inspiring!
Tune in now and share with your lady friends!!
About Amber English: Amber English is the founder of Pixie, a women's health company on a mission to help women live confidently. At the heart of Pixie is its Buy One, Give One program — for every menstrual cup sold, Pixie donates a cup to a woman in need, helping women and girls around the world experience greater dignity, more freedom, and the opportunity to stay in school and live without shame or fear during their periods. Amber is an unapologetic advocate for women's health, passionate about building a business that serves women well and creates real impact.
Connect with Amber:
Shop Pixie: itspixie.com

Instagram: @mypixiecup
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1 hr 4 min

About Just Ingredients

From the publisher's feed

The Just Ingredients Podcast, a place to find all the best ingredients for life. Karalynne Call, creator and owner of the popular Instagram account and product line Just Ingredients, talks about all…