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Did you know that there is actually a process to falling in love? 

There is...and if you follow the four steps, then you will fall in love (or more in love). If you violate the process, you will fall out of love (whether you mean to or not). The whole process begins with attraction. And not just physical attraction, but the four key areas of attraction. Focusing on all areas, physical, intellectual, emotional, and spiritual attraction will not only help you become more confident personally, but will also make you more attractive to others. It is called "the PIES of Attraction."

These principles and how to implement them in the daily life of people is a passion and expertise of Kimberly Beam Holmes.

Key Points:

• The 4 steps to ultimate attraction: PIES
• What is the proven process for falling in love (or more in love)?
• How do I know if a relationship is worth saving? 
• The most common things couples fight about
• Importance of feeling liked, loved, and respected in a relationship  

Mentioned in this episode:

• DISC Personality Assessment

Kimberly Beam Holmes has applied her master’s degree in psychology for over 10 years, acting as the CEO of Marriage Helper (an international relationship education company) & CEO and Creator of PIES University, being a wife and mother herself, and researching the ways that attraction affects people personally and the relationships that they hold dear. 

In addition to her expertise in individual self-growth, attraction, and teaching others to create satisfying relationships, Kimberly is also passionate about entrepreneurship and leadership. In her 5 years as CEO of Marriage Helper, she has led the organization to 6x growth, more than quadrupled the team, and rallied everyone around a mission and vision that retains employees and drives major change.

Her videos, podcasts, and followers reach over 250,000 people a month who are making changes and becoming the best that they can be.  

She is currently working on her Ph.D. in psychology. Kimberly lives in Franklin, Tennessee with her husband, Rob, and two beautiful children from India.

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In this weeks episode, I discuss the prevalence, problem and a proposed solution to over usage of PPI medications. I dig in and questions the why and why nots as well as explaining details of how PPI’s affect us.

Key Takeaways:

It’s estimated 15 million Americans use PPIs or proton-pump inhibitors. 

"Proton-pump inhibitors (PPIs) are members of a class of medications whose main action is a profound and prolonged reduction of stomach acid production." Some names you might be familiar with are Nexium, Prilosec, and Prevacid.  PPI's are used to heal ulcers but also, often prescribed generally for complaints of heartburn, bloating, and indigestion. Sometimes they're even used prophylactically with other medications. 

Problem with over usage of PPI's: 

Good digestion begins with good stomach acid. HCl (stomach acid) is responsible for breaking down your food along with ensuring an acidic environment in the stomach to protect your body against "bad" microbes and/or microbial overgrowth.  Chronically low stomach acid opens you up to a world of gut imbalances and pathogens that cause food digestion issues that may later create food sensitivities and maybe a feeling of “heaviness” or “bloating” when eating certain foods because they aren’t being properly digested.

Often when prescribed, PPI's are serving as a band-aide and not addressing the root causes of the problem. You must address the root cause in order to heal.

Mentioned in this episode: 

• https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-clostridium-difficile-associated-diarrhea-can-be-associated-stomach
• https://pubmed.ncbi.nlm.nih.gov/23927671/
• https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-low-magnesium-levels-can-be-associated-long-term-use-proton-pump
• https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0124653

In my private practice, I help people with gut, skin, and energy issues, by taking them through a root cause approach process that addresses all of these potential causes of heartburn, GERD, or indigestion and reviews the need for PPIs in order to help them get off medication and on to reducing symptoms to uplevel their life, health and happiness.

Check out our resources, including a new guide on “how to heal your gut” or book a call at

christabiegler.com/link

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"I want women to know all about their bodies and understand the big picture".

In this week's episode of the Less Stressed Life, Lacey Dunn explains why our "Hormones are like a symphony" Taking us through her personal journey as she shares her expertise on thyroid disease and Hashimotos, discussing the connection with nutrition and gut health.

Lacey dives into all things thyroid and emphasizes how the "body can be changed and how you can impact your health from a lifestyle and diet standpoint to cure and prevent chronic disease." 

Key Takeaways:

• What is the thyroid and what does it do
• Symptom checklist for hypo and hyperthyroid
• How we get to this place and what are the root causes of thyroid disease
• Appropriate testing/working with your Practitioner
• Ways to heal-treatment option

Mentioned in this episode: 

• The Adrenal Thyroid Revolution: A Proven 4-Week Program to Rescue Your Metabolism, Hormones, Mind & Mood Book by Aviva Romm
• DUTCH test
•  The Women's Guide to Hormonal Harmony  Book by Lacey Dunn, MS, RD, CPT 
  
  
  

Lacey Dunn, MS, RD, LD, CPT is a functional medicine dietitian who helps women to reclaim their health and become the boss of their own bodies. She specializes in physique enhancement, weight management, thyroid disorders, PCOS, adrenal dysfunction, and metabolic resistance. I Lacey is the owner of a thriving online coaching platform, UpliftFit Nutrition, as well as host and founder of UpliftFit Nutrition radio. Lacey's goal as a dietitian is to provide the tools that people need in order to achieve a healthy, and balanced diet while simultaneously helping them to grow and thrive in all aspects of their lives. She uses a personalized, holistic approach to help her clients to feel their best, transform their lives, and go from surviving to thriving. Her book, The Women's Guide to Hormonal Harmony, gives women the knowledge, tools, and confidence to rebalance their hormones, master their metabolism, and become the boss of their own body. From thyroid disorders, hormonal imbalances, gut disorders, to navigating the best diet plan- her book serves as the one book every woman needs to feel her best and reclaim her hormones, and master her health and body.

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Less Stressed Life Podcast:

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Less Stressed Life Facebook Page:

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Did you know nutrition is the 2nd leading cause of hair loss? Trichology is the bridge between dermatology and cosmetology. In this episode, trichologist-in-training, Samaria Grandberry, MS, RD, LDN shares her experiences with her dad’s scalp psoriasis and her own hair loss after chemical treatments and diet changes. Samaria goes over many types of hair loss and many root causes of hair loss including hormonal changes as well as the 4 stages of hair growth. 

Guest shared some helpful tips on:

• Personal story with hair/scalp issues
• Why nutrition is important in hair & scalp issues
• Common scalp conditions & few root causes of scalp issues
• Reasons for poor hair growth/hair loss!
• Hair changes after puberty, pregnancy, etc.

Mentioned in this episode:

• World Trichology Society 

Samaria Grandberry is a Licensed and Registered Dietitian Nutritionist. She is also a proud student of trichology through the World Trichology Society and Founder of Feeding the Root. Through Feeding the Root, she provides evidence-based nutrition and trichology therapy to empower individuals to make informed decisions about their hair and health. Driven by her love for wellness and her own hair issues she has overcome, Ms. Grandberry takes pride in helping others get to the root of their hair and scalp issues. With her past experiences and her professional training in nutrition and trichology, Samaria is bringing a fresh treatment option to the field. 

Outside of work, she enjoys gardening, reading, serving in her sorority, and relaxing with her family and two puppies.

Find or work with Samaria at https://www.feedingtheroot.com/ 

And on Instagram https://www.instagram.com/feedingtheroot

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Leave us a review! Sharing & reviewing this podcast is the BEST way to help us succeed with our mission to help integrate the best of East & West empower you to raise the bar on your health story. Just go to https://reviewthispodcast.com/lessstressedlife 

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“The more you do healing around and understanding your trauma and you know  when your triggers present and what they look like for you; then, you can manage them without as much disruption.”
 
In this week’s episode of the Less Stressed Life Podcast, our guest Lisa Kuzman, BA, LISW, Leadership Coach shares about the common but not so talked about experience of trauma. As a women’s leadership coach, Lisa is on a mission to make learning about trauma “fun” and inviting while still respecting the complexity and reverence it deserves. She’ll help bring awareness to what trauma exactly is, what’s happening in our brains when being triggered by our past, naming and claiming our experiences + more! If you’re a healthcare professional, you won’t want to miss this one as Lisa also dives into how trauma can present itself in working with clients. Learn to not trigger your clients but instead be a safe and empowering resource.

Lisa shared some helpful tips on:

• What happens in our brain with a trauma response
• Fear vs anxiety 
• Red flags: 70% people have experienced trauma and every person experiences the event differently
• Moving out of generalized social work into life coaching then leadership coaching

Mentioned in this episode:

• www.lisakuzman.com  for leadership coaching, trauma basics, and advanced course

Lisa Kuzman BA, LISW, Leadership Coach is a clinical social worker turned leadership coach for women of influence who's making trauma-sensitive education just as exciting as the 6-figure launch because nothing's sexier than safe! She's on a mission to make learning about this topic fun and inviting while still respecting the complexity and reverence it deserves. She draws from her 15 years of mental health experience as a social worker and personal trauma survivorship to teach, normalize ongoing supervision and offer continuing education for coaches!

Loving the podcast?
Leave us a review! Sharing & reviewing this podcast is the BEST way to help us succeed with our mission to help integrate the best of East & West empower you to raise the bar on your health story. Just go to https://reviewthispodcast.com/lessstressedlife 

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On this week's episode of the Less Stressed Life podcast, Katja Rowell, MD, author of Helping your child with extreme picky eating, joins me to tackle the topic of how to establish a healthy feeding relationship between parents, children, and food. Dr. Rowell shares her expertise on being a mom, not a food cop. She talks about how neutralization around foods is in and bribery is out, the one-bite rule, and whether our kiddos will be forever obsessed with sweets. 

Mentioned in this episode:

• Child of Mine: Feeding with Love and Good Sense, Revised and Updated Edition Book by Ellyn Satter
• Helping Your Child with Extreme Picky Eating Book by Katja Rowell, MD
• Love Me, Feed Me: The Adoptive Parent’s Guide to Ending the Worry About Weight, Picky Eating, Power Struggles, and More  Book by Katja Rowell, MD  

Katja Rowell, M.D. is a graduate of the University of Michigan medical school and served as a family physician in urban, rural, and university student health settings. During her time in practice, she was struck by the prevalence of disordered eating and feeding, and related health problems. Rowell believes establishing a healthy feeding relationship– in essence– HOW children are fed is the missing piece in addressing disordered eating and weight dysregulation.

Described as “academic, but warm and down-to-earth,” Dr. Rowell teaches the importance of a healthy feeding relationship to health care providers, family therapists and childcare staff and consults with corporate clients, nutrition education and public health providers. She has appeared in the St. Paul Pioneer Press, Betty Crocker Blog, Parents Magazine, Kare 11 TV, Brain Child Magazine, The Utne Reader, Twin Cities Live and Mommy MD Guides, among others. Her writing has appeared in LiveWell Digest, Huffingtonpost Parenting blogs, New Moon Girls Magazine, and Adoptive Families Magazine.

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If you’ve ever been stressed, drink caffeine, had gut issues, wanted more energy, been depressed or felt like your hormones were out of balance, you’ll want to hear what my friend Amanda the @hormonehealongrd has to say about minerals today! 

We talk about Amanda’s experience with a PCOS diagnosis and increase of symptoms that came to a head 6 years after her copper IUD was placed. We talk about what symptoms appear when minerals are compromised and dive into each macromineral: sodium, magnesium, calcium and potassium. 

We talk about thyroid issues, athletic performance, nervous system, foods rich in minerals and how to test for mineral issues. 

Amanda Montalvo is a women’s health dietitian that helps women get to the root cause of hormone imbalances and have healthy menstrual cycles. Amanda started off her education in nutrition with the traditional route, but after dealing with her own health problems after getting off hormonal birth control she quickly realized the value of functional medicine. After healing her acne, balancing her hormones, and learning the value of her menstrual cycle, Amanda found her purpose—to help women create a body in balance and not settle for anything less. 

This episode is sponsored by 88 Acres. I love stocking my pantry with the delicious, thoughtfully crafted seed bars & seed butters from 88 Acres that also just also happen to be free of common food allergens in their commitment to high quality ingredient sourcing. To get a discount on your order and a list of my favorite 88 Acres products, head over to seeds.88acres.com/lessstressed (BLUEBERRY LEMON IS BACK! YUM!). AND if you’re a health practitioner, don’t forget to join the 88 Acres Nutrition Collaborative.

Find Amanda & Mastering Your Minerals

https://www.hormonehealingrd.com/  

https://hormonehealingrd.ck.page/c3bd7870f2

https://www.instagram.com/hormonehealingrd

Get my favorite seed bars & seed’nola from 88 Acres with a discount: 

seeds.88acres.com/lessstressed

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Joining us in this week's episode of the Less Stressed Life Podcast is Campbell Will, who has combined his passion for breathwork with knowledge of anatomy and physiology to teach people how to optimize their respiration as a tool for improved health and well-being.

Campbell shares his expertise on:

• The many amazing benefits of breathwork
• Functional vs therapeutic breathwork and how to get started
• Manipulating brain biochemistry
• Breathing with panic attacks and anxiety

Less Stressed Life is hiring a Podcast Operations Manager! We're looking for an enthusiastic podcast lover to help with all aspects of planning & production of The Less Stressed Life Podcast for health-savvy women. Flexible, remote & room to grow. To apply head to lsljobs.com.

Mentioned in this episode:

• Breathing Re-Education and Phenotypes of Sleep Apnea: A Review. J Clin Med. 2021 Jan 26;10(3):471.  PMID: 33530621 https://pubmed.ncbi.nlm.nih.gov/33530621/
• Effects of Chronic Hyperventilation 
• https://respirasbreathing.com/documents/breathing/Hyperventilation%20and%20the%20body.pdf

Use the code  LESSSTRESS   to get a 20% discount on Campbell Will's 5-week online Fundamentals Course!

Campbell Will has combined his passion for breathwork with knowledge of anatomy and physiology and has developed an education system to teach people how to optimize their respiration, and how to use it as a tool for improved health and well-being. His journey has been one of passionate curiosity, exploring the wide range of breathwork practices and the underpinnings of human optimization. He teaches not only the principles of breath but also the foundations of health and performance.

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So how do you REALLY get better sleep? 

Joining us in this week's episode of the Less Stressed Life Podcast is Jeff Kahn, Co-Founder & CEO at Rise Science sharing his expertise on getting the benefits of sleep, which not only impact our health but our performance and energy production.

Jeff shares his expertise on:

• The impact of sleep debt
• The connection between ATP production (energy) and circadian rhythm 
• Calculating your sleep
• Brain manipulation of sleep

Learn more at: https://www.risescience.com/

Download the app at:
Apple: https://apps.apple.com/us/app/rise-track-sleep-circadian/id1453884781 

Google: https://play.google.com/store/apps/details?id=com.risesci.nyx&hl=en_US&gl=US

Mentioned in this episode:

• The Oxford Handbook of Sleep and Sleep Disorder by Charles M. Morin and Colin A. Espie   
• Rise App
• http://www.drowsinessisredalert.com/

Jeff and his Rise Science co-founder were the first to publish research on technology-enabled sleep behavior modification over a decade ago, and have recently completed the largest known study on sleep and real-world job performance across the NFL and sales teams.

Jeff's research and work have been featured in The New York Times, Harvard Business Review, and The Wall Street Journal, and on ESPN, NBC, CBS, and Fox Sports. Jeff holds a B.S. in Health Systems Engineering and an M.S. in Engineering Design & Innovation from Northwestern University.

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Joining us in this week's episode of the Less Stressed Life Podcast is Will Moore, serial entrepreneur, speaker, life coach, and happiness expert who shares his passion for and expertise on creating beneficial habits and finding true happiness.

Will share's his expertise on:

• How to create addicting "success habits"
• Using gamification and fun to make habits easier to stick to
• How beliefs and balance help you to achieve your life goals

Mentioned in this episode:

• The 5 Cores by William Moore
• Mindset by Carol Dweck, Ph. D.

Will Moore is a serial entrepreneur, speaker, life coach, and happiness expert. After exiting his delivery startup for $323 mil in 2019, he’s made it his mission to help others become an entrepreneur of the most important business they’ll ever run, THEIR LIFE.

To do this, Will has thrown out the book on traditional self-improvement, creating instead a unique system that combines the latest in science and technology with habits and universal principles to gamify the process of harnessing momentum.

Assess your Adrenals, Detox, or Get my Guide
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