Little By

By Dr. Kristin Oja, DNP

Your resource for all things health and wellness. Lets make attainable and lasting change together because "little by little a little becomes a lot".... more

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FAQs about Little By:

How many episodes does Little By have?

The podcast currently has 117 episodes available.

Little By episodes:

August 27, 2025 Trusting Your Body Through Pregnancy with Danielle Drobbin, DC
In this episode of the Little By Podcast, Danielle Drobbin, DC shares her unique journey as a chiropractor specializing in pregnancy and pediatric care. She discusses the importance of trusting the body's natural processes during pregnancy, addressing common misconceptions and fears that women face. Dr. Drobbin emphasizes the need for a holistic approach to pregnancy, advocating for informed decision-making and personal health values. She introduces her concept of 'birth brain,' a framework for navigating pregnancy and childbirth with confidence and clarity. Kristin Oja, DNP and Danielle Drobbin, DC discuss the stark differences in healthcare costs associated with different birth experiences, the emotional trauma that can accompany childbirth, and the need for women to feel empowered in their health choices. The conversation emphasizes the importance of understanding risk, the impact of identity on health perceptions, and the necessity of trusting one's intuition in health-related decisions.
Check out Dr. Drobbin's practice:
https://www.midtownfamilywellness.com/
...more
35min
August 22, 2025 Four Core Principles to Vitality with Anjali Dsouza, MD
In this conversation, Dr. Anjali Dsouza shares her personal journey into medicine, highlighting the importance of functional medicine in addressing root causes of health issues. She discusses the four pillars of vitality: inflammation, metabolic health, hormonal balance, and physical fitness. Dr. Dsouza emphasizes the critical role of nutrition in reducing inflammation and promoting overall health, while also addressing the alarming decline in metabolic health among the population. She provides insights into hormonal health, the significance of physical fitness, and the value of integrative testing. The conversation concludes with a glimpse into Dr. Dsouza's daily routines and health practices, underscoring the importance of consistency in achieving long-term wellness.
Dr. Dsouza's practice website: https://dcimedicine.com/
Chapters
00:00 Journey into Medicine: A Personal Story
02:43 The Shift to Functional Medicine
05:41 The Four Pillars of Longevity
08:31 Understanding Inflammation and Its Impact
11:30 Nutrition: The Foundation of Health
14:30 Metabolic Health: Key Indicators and Strategies
17:34 The Role of Community in Health
20:29 Hormonal Health: A Comprehensive Approach
21:32 Understanding Women's Hormonal Health
25:36 The Role of Stress and Cortisol
29:17 Integrative Approaches to Health
33:10 Daily Routines for Optimal Health
38:21 The Importance of Aesthetics and Confidence
...more
43min
August 13, 2025 Repairing your Metabolism with Ashley Fillmore, Founder of Metabolic Fix
Summary
In this episode of the Little By podcast, Ashley shares her journey in the health and wellness industry, focusing on her business, Metabolic Fix. She discusses the importance of understanding metabolism, hormonal health, and sustainable fat loss, particularly for women. The conversation delves into the three phases of transformation: Repair, Rebuild, and Results, emphasizing the need for a customized approach to nutrition and exercise. Ashley also addresses common challenges women face in their weight loss journeys and the significance of mindset in achieving long-term success.
Check out Metabolic Fix
https://www.metabolicfix.com/
Chapters
00:00 Introduction to Metabolic Fix and Ashley's Journey
04:59 Understanding the Repair Phase in Weight Loss
09:48 The Importance of Customized Approaches
14:24 Navigating Hormonal Health and Metabolism
19:16 The Rebuild Phase: Building a Sustainable Foundation
24:22 Navigating the Rebuild Phase
25:52 Mindset Matters: Preparing for Results
29:51 Breaking the All-or-Nothing Mentality
35:00 Transitioning to the Results Phase
42:26 Common Sabotages in Weight Loss
...more
0min
July 16, 2025 Unlocking the Secrets of IBS with Nerva
In this episode, Claire Hall discusses the Nerva app, a digital therapeutic tool designed for managing Irritable Bowel Syndrome (IBS) through gut-directed hypnotherapy. The conversation explores the complexities of IBS, the gut-brain connection, and the efficacy of clinical hypnotherapy as a treatment option. Claire shares insights on the app's protocol, its comparison with the low FODMAP diet, and the growing acceptance of hypnotherapy in the medical community. The discussion also touches on emerging research, the multifactorial nature of gut health, and personal health habits that contribute to overall wellness.
Chapters
00:00 Introduction to IBS and Nerva App
02:01 Understanding IBS: Symptoms and Mechanisms
05:45 The Role of Clinical Hypnotherapy in IBS Treatment
09:21 Nerva App Protocol: Structure and Efficacy
12:42 Comparing Nerva App with Low FODMAP Diet
16:11 Acceptance of Hypnotherapy in the Medical Community
18:40 Psychological Benefits of Gut-Directed Hypnotherapy
19:47 Emerging Research in Gut Health
20:57 Expanding Hypnotherapy to Pediatric Populations
22:42 Complexity of IBS and Root Causes
24:23 The Unique Gut Microbiome
24:55 Nerva App: Accessibility and Effectiveness
27:11 Consistency in Treatment and Sleep Benefits
29:02 Personal Health Habits and Rituals
32:20 Busting Myths About IBS
33:22 Wellness and Longevity Perspectives
...more
41min
July 09, 2025 Unlocking the Importance of Akkermansia
In this episode, Kristin Oja interviews Christina, a Registered Dietitian with Pendulum Life, about the significance of Akkermansia, a unique anaerobic strain of bacteria that plays a crucial role in gut health and metabolic function. They discuss the gut microbiome's complexity, the importance of polyphenols for Akkermansia growth, and the innovative work done by Pendulum to make Akkermansia available as a supplement. The conversation also covers clinical studies demonstrating the benefits of Akkermansia for individuals with type 2 diabetes and the importance of a healthy gut microbiome for overall health.
Key Takeaways
-Akkermansia is a unique anaerobic strain essential for gut health.
-The gut microbiome consists of trillions of organisms that impact our health.
-Breast milk is the only food source of Akkermansia.
-Polyphenols, especially from pomegranates, support Akkermansia growth.
-Pendulum was the first to isolate Akkermansia for supplementation.
-Clinical studies show Akkermansia can lower A1C in type 2 diabetics.
-Gut barrier integrity is crucial for preventing systemic inflammation.
-A minimum of three months is needed to see benefits from Akkermansia supplementation.
-Akkermansia plays a role in GLP-1 production, impacting metabolism.
Save 20% at www.statwellness.com/brands
...more
32min
June 25, 2025 The Science of Life: Ayurveda Explained with John Doulliard, DC, CAP
In this conversation, John Douillard, DC, CAP discusses the principles of Ayurvedic medicine, emphasizing its holistic approach to health and wellness. He explains how Ayurveda aligns with natural cycles and biological clocks, promoting a lifestyle that fosters inner calm and balance. Dr. Douillard shares his personal journey to India, where he deepened his understanding of Ayurveda and its integration with modern science. He highlights the importance of stress management, digestion, and the role of meditation in achieving overall health. The conversation also touches on the relevance of Ayurvedic principles in today's biohacking and wellness communities. In this conversation, John Douillard and Kristin Oja explore the intricate connections between diet, digestion, stress, and overall health. Douillard emphasizes the benefits of wheat consumption, the importance of understanding individual digestive needs, and the role of stress in health issues. They discuss Ayurvedic principles, seasonal eating, and the significance of aligning with nature's rhythms. Personal anecdotes highlight the challenges of maintaining balance in life, especially with a large family. The conversation concludes with practical tips on breathing techniques to manage stress and enhance well-being.
Important links:
www.lifespa.com
https://store.lifespa.com/product/eat-wheat-book-3/
https://store.lifespa.com/product/the-3-season-diet-book/
Chapters
00:00 Introduction to Ayurvedic Medicine
01:19 Understanding the Science of Life
05:11 Journey to India and Discovering Ayurveda
08:40 Integrating Ancient Wisdom with Modern Science
09:54 Ayurveda and Longevity Science
10:59 The Importance of Biological Clocks
14:05 Stress and Its Impact on Health
15:29 Creating Calm in a Chaotic World
18:23 The Role of Digestion in Health
20:50 The Impact of Wheat on Health
21:15 Understanding Digestion and Detoxification
22:10 The Role of Stress in Health
23:36 Ayurvedic Body Types and Seasonal Eating
28:03 Aligning with Nature's Rhythms
31:44 Personal Insights on Balance and Family Life
37:24 Practical Tips for Breathing and Stress Management
...more
42min
June 18, 2025 The Power of Nutrition for Hormone Balance with Deanna Minich, PhD
In this episode of the Little By Podcast, Dr. Deanna Minich discusses the intricate relationship between women's health, nutrition, and hormonal balance. She emphasizes the importance of understanding hormonal changes throughout a woman's life, particularly during perimenopause and menopause. The conversation delves into the role of nutrition in managing hormonal health, the significance of whole foods, and the impact of dietary fiber and phytoestrogens. Dr. Minich also highlights practical strategies for creating a healthy kitchen environment and the benefits of incorporating herbs and spices into daily meals. In this conversation, Deanna Minich, PhD, and Kristin Oja discuss the importance of nutrition, particularly phytoestrogens and maca, in supporting women's health during menopause. They explore dietary strategies to manage menopausal symptoms, the role of carbohydrates, and the empowering aspects of this life stage. The discussion emphasizes the need for a holistic approach to health, integrating food, lifestyle changes, and personal experiences.
Learn more about Dr. Deanna:
www.deannaminich.com
Chapters
00:00 Introduction to Women's Health and Nutrition
00:51 Understanding Hormonal Changes in Women
04:01 The Role of Nutrition in Hormonal Balance
07:03 Creating a Healthy Kitchen Environment
09:50 The Importance of Herbs and Spices
13:58 Addressing Estrogen Dominance and Fiber Intake
18:55 The Impact of Phytoestrogens on Women's Health
23:24 The Power of Phytoestrogens
26:50 Navigating Menopause: Dietary Strategies
30:31 Maca and Hormonal Balance
34:03 Integrating Lifestyle Changes
38:08 Carbohydrates and Hormonal Health
41:04 Embracing Menopause: A New Perspective
...more
47min
June 11, 2025 Building Resilience Through Daily Habits with Arianne Missimer, DPT
In this episode, Arianne Missimer, DPT opens up about her personal journey through loss and how it inspired the creation of the Movement Paradigm. She and Kristin explore the deep connection between stress, hormones, and resilience—especially for women navigating different life stages.
From cortisol’s impact on health to strength training for longevity, they break down the science of stress, hormonal shifts, and recovery. You’ll also hear actionable nutrition and lifestyle strategies for building resilience and thriving through menopause and beyond.
Chapters
00:00 A Journey of Purpose and Healing
03:19 Understanding Resilience and Adaptability
10:24 Daily Habits for Building Resilience
18:27 Hormonal Influences on Resilience
24:31 Cortisol and Its Impact on Hormones
24:59 Understanding Cortisol and Stress Responses
27:12 The Impact of Chronic Stress on Health
28:45 Adapting Lifestyle to Hormonal Phases
30:10 Nutrition Strategies for Menopausal Women
32:59 The Importance of Strength Training
35:08 Optimizing Muscle Health and Longevity
40:05 Recovery, Nutrition Timing, and Muscle Soreness
Learn more about Arianne Missimer, DPT:
https://www.drariannemissimer.com/
...more
49min
May 28, 2025 Building Trust with Gary Niebur
Thrive in Leadership and Build Trust with Gary Niebur- a former professional tennis player and the co-founder and President of Stan Smith Events, a premier global events and hospitality company. With over three decades of experience, he has been instrumental in creating exclusive, high-impact experiences for Fortune 100 companies, international nonprofits, professional athletes, Michelin-starred chefs, and influential leaders worldwide.
In collaboration with tennis legend Stan Smith, Gary co-authored the book Winning Trust: How to Create Moments That Matter, published on March 31, 2025. The book introduces the SERVE framework—Strategize, Engage, Recreate, Volley, Elevate—offering a practical approach to building meaningful relationships and accelerating trust in various settings, from boardrooms to sporting events.
Beyond his professional endeavors, Gary is dedicated to philanthropic work. He helped develop and currently serves on the board of La Casa de mi Padre, a home for at-risk youth in El Salvador. Gary holds a Bachelor's degree in Psychology from California State University, Chico.
For more information on Gary Niebur and his work, you can visit the Stan Smith Events with the link below:
https://www.stansmithevents.com/
And get a copy of his book on Amazon below:
https://www.amazon.com/Winning-Trust-Stan-Smith/dp/B0DPXQQ84N
...more
55min
May 21, 2025 From Soil to Soul: Gardening for Wellness with Lauren Lee
In this episode of the Little By Podcast, Lauren shares her passion for gardening, rooted in her childhood memories with her grandmother. She discusses common myths and misconceptions about gardening, emphasizing that anyone can grow plants with the right knowledge. The conversation explores the importance of nutrient balance, composting, and the numerous health benefits of gardening, including mental wellness and physical activity. Lauren provides practical tips for beginners, including easy plants to start with, watering techniques, and natural pest control methods. The episode concludes with insights on gardening as a lifestyle and its broader implications for health and wellness.
Chapters
00:00 The Roots of Gardening Passion
03:02 Common Myths and Misconceptions in Gardening
06:43 Nutrient Balance and Composting Essentials
10:18 The Benefits of Gardening for Health and Wellness
15:14 Starting Your Gardening Journey: Easy Plants to Grow
22:00 Watering Techniques and Plant Care
29:25 Natural Pest Control and Protecting Your Harvest
35:42 Final Thoughts on Gardening as a Lifestyle
Learn more about Lauren and her services below:
http://www.dearfriendflowerandgarden.com/
And follow her on instagram: @dearfriendflowerandgarden
...more
39min

FAQs about Little By:

How many episodes does Little By have?

The podcast currently has 117 episodes available.

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