If your best efforts at healthy living still aren't getting the results you want, this episode will set you on the right track. Dr. Mindy Pelz, author of the huge bestseller "Fast Like a Girl" is here to explain her 5 fundamentals for eating in sync with your hormones for improved energy, mental clarity, better digestion, reduced cravings, and yes, weight loss. 

We dive into the wild world of hormones and cycles, and their close connection with food and mood. Confused about carbs and fat? Mindy breaks it all down––when they're good, when they're bad––and which ones. She teaches us how calorie counting is so yesterday and why blood sugar is the "new black." And here's a quiz: what drives your cravings? (a) your brain, (b) your gut. Well, you have to listen to the episode to find out! Mindy is a ball of energy––it's obvious why we became pals, and why so many others have benefited from her passionate and fun way of making complex concepts digestible (pun intended!). This episode is your owners manual for the tune-up you've been waiting for. 

-(04:17): Understanding the rhythmic nature of women's hormonal cycles

-(07:14): The two types of metabolism

-(15:31): Balancing low-carb and high-carb approaches for hormonal health

-(19:20): The five foundational principles of the "Eat Like a Girl" philosophy

-(37:46): Changing women's dysfunctional relationship with food

Mindy's website

Mindy's book "Eat Like a Girl"

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Are you the person trying to fix everything for everybody all the time? Even with the best intentions, your meddling could be costing you and your relationships more than you realize. I couldn't think of a better guest to unpack this with me than my old friend Terri Cole. I've sought her advice for years and after today you will too. She's a licensed psychotherapist and relationship expert with over 25 years of experience helping people set clear and healthy boundaries, and now Terri turns the mirror on ourselves with her new book, "Too Much." It's a powerful wake-up call to how and why we undermine the people we care about by overdoing, over-fixing, and playing the hero––a behavior that she refers to as "high functioning codependency." And most importantly, she lays out a clear roadmap for breaking out of this cycle and towards more balanced and rewarding relationships––with others and with ourselves. So tune in fellow control-freaks and people-pleasers, this episode is for you! 

WE DISCUSS:

-(02:05): Defining high-functioning codependency

-(05:05): The fine line between caring and meddling

-(11:32): How codependency impacts you and others

-(23:10): The importance of self-consideration and learning to say no

-(31:24): Breaking free from "good girl syndrome"

-(35:38): Balancing ambition with self-care in different stages of life

CONNECT WITH TERRI COLE

Terri's Website

Terri's book, "Too Much: A Guide to Breaking the Cycle of High-Functioning Codependency"

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CONNECT WITH KRIS

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"I'm trying to get boob cancer" said NO ONE EVER! Yet our everyday choices have a much bigger influence on our cancer risk than we realize. To kick off breast cancer awareness month, I wanted to bring you the latest scoop from one of the most important voices in breast cancer empowerment today, Kristi Funk, MD. She's a board-certified breast cancer surgeon, best-selling author, and women's health advocate based in Los Angeles. Dr. Funk brings a refreshingly holistic approach to this killer disease––a super geek for science and a tireless champion for healthy habits. Whether you or someone you know is currently dealing with breast cancer or you just want to help prevent it, you'll want to listen to this conversation as we dig into Dr. Funk's 4-pronged approach to beating the odds. We break down the hows and whys of diet, exercise, weight issues, and yes, the real story about that glass of wine that takes the edge off. Confused by the good-for-you-bad-for-you stories about soy? We settle it for you. So get ready to take control of your well-being and learn how to make your cells say "Thanks, but no thanks" to cancer!

WE DISCUSS:

(1:55): We have more control over cancer risk than we realize

(6:54): The four-pronged approach to breast cancer 

(8:10): How diet impacts our cellular environment

(15:20): Debunking the soy and cancer myth

(18:16): The importance of exercise

(22:45): The truth about alcohol

(27:21): Understanding healthy weight and its impact on breast cancer 

(32:54): Holistic approaches to managing menopause symptoms

RESOURCES

Let's Beat Breast Cancer

CONNECT WITH DR. KRISTI FUNK

Instagram: @drkristifunk

Pink Lotus website

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Ever feel like your body is letting you down as you get older? In this episode, I go deep with Will Harlow, a physiotherapist and author whose life passion is helping us rediscover our hidden potential for vitality as we age. His book "Thriving Beyond Fifty" and popular YouTube channel are the go-to source for anyone looking to flip the script on the aches and pains we thought were our destiny. We dive into practical strategies for staying active, the crucial role of strength training, and nutrition tips for optimal health. Will shares his "Nine at 90" concept, a brilliant framework for lifelong mobility. We also tackle the elephant in the room –– motivation! We share insights for overcoming low energy and building momentum, reminding us that small, consistent actions lead to big changes. Whether you're in your "golden years" now or you're not there yet, this episode is for you –– and your grateful body!

WE DISCUSS:

- [00:01:51] Will's journey into physiotherapy for older adults

- [00:05:52] Discussion of the "Nine at 90" concept

- [00:09:33] Importance of functional fitness

- [00:12:40] Mindset and overcoming the idea that pain is inevitable with aging

- [00:15:31] Importance of strength training, especially for women

- [00:20:13] Nutrition for thriving over 50

- [00:26:00] Overcoming low energy and motivation to start exercising

- [00:31:30] Tips for combating the negative effects of prolonged sitting

CONNECT WITH WILL HARLOW

Check out Will's book, "Thriving Beyond Fifty"

Will's YouTube channel

CONNECT WITH KRIS

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You asked, we answered! In this episode, Brian and I dig into a smorgasbord of delicious questions submitted by you, our wonderful listeners. What's our daily routine like? How do we prioritize "me" time? How do I learn to accept my diagnosis? Brian also rattles off his clown car smoothie recipe, shares tips for dealing with tinnitus, and tries in vain to explain why he keeps forgetting our anniversary. Plus, back by popular demand, our science segment with fun facts about the moon! Join us on our first installment of "Ask Us Anything."

WE DISCUSS:

[01:54] Daily routines and non-negotiables

[11:00] The importance of alone time in relationships

[16:00] Accepting a difficult health diagnosis

[22:10] Science break: How the moon was born

[23:40] Missing anniversaries and trying to make up for it with a homemade card

[26:23] Stress management and tips for dealing with tinnitus

RESOURCES

CBT for Tinnitus - Dr. Bruce Hubbard

SleepPhones

CONNECT WITH KRIS

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Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

ICW (Inner Circle Wellness)

What does it mean to live a heart-centered life? This week I go deep with Kimberly Snyder, wellness expert and author of "The Hidden Power of the Five Hearts" to find out how you can tap into your heart's wisdom to transform your physical and emotional well-being. We explore the five heart stages: the dark heart, propelled heart, steady heart, devoted heart, and clear heart. We dig into the science behind heart coherence and its effects on health, and Kimberly shares practical tools for connecting with your heart's innate strength. This work is essential for anyone looking to reduce stress, increase vitality, improve relationships and do more good in the world. Join us for this heart-felt tour of your hidden potential. 

WE DISCUSS:

• (6:55): The five heart stages and their impact on life
• (11:55): Kimberly's personal transformation through heart work
• (16:14): The steady heart stage and reducing attachments
• (18:10): The devoted heart stage and increased emotional intelligence
• (26:33): Overcoming self-doubt and fear through heart connection
• (33:26): How heart connection can lead to better decision-making and reduced stress
• (39:31): Developing trust and self-relationship through heart work
• (42:47): Teaching heart practices to children

CONNECT WITH KIMBERLY

Check out Kimberly's website

Kimberly's book, "The Hidden Power of the Five Hearts"

CONNECT WITH KRIS

Follow me on Instagram

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Order my new book!

Get your FREE Wellness Tracker!

Learn more!

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

ICW (Inner Circle Wellness)

Ever feel like there are parts of yourself you're hiding from the world? Do you wonder why you react strongly to certain situations or people? Are there parts of you that you've pushed aside, believing they're unacceptable? If you've answered yes to any of these questions, you're not alone. In this episode, I dive deep into the world of shadow work with Nancy Levin, certified master coach and author of "Embracing Your Shadow to Find Your Light."

Nancy shines a spotlight on how the shadow self controls our lives, and how embracing it through shadow work helps overcome the fear and shame that may be holding us back. From understanding the origins of our limiting beliefs to practical journaling prompts for self-discovery, this conversation is packed with insights to help you reclaim your wholeness. Whether you're a shadow work newbie or looking to deepen your practice, this episode dishes up valuable tools for self-reflection and personal transformation. Get ready to turn your inner critic into your biggest cheerleader on a path to more authentic relationships, improved self-esteem, and a more fulfilling life.

WE DISCUSS:

• (4:53): What exactly is shadow work and why it's important for our wellness
• (11:14): How to deal with resistance and shame when confronting our shadow
• (16:34): The power of reclaiming disowned parts of ourselves
• (22:32): Practical journaling prompts to start exploring your shadow
• (34:25): The liberating effects of shadow work in later life stages
• (41:55): Nancy's personal story of transformation from "Queen of the Impossible"
• (47:11): Tips for overcoming fears about journaling and protecting your privacy

RESOURCES

CONNECT WITH NANCY LEVIN

Check out Nancy's website

Check out Nancy's new book "Embrace Your Shadow to Find Your Light"

CONNECT WITH KRIS

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Order my new book!

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Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

ICW (Inner Circle Wellness)

Hormones are all the rage (and sometimes they're literally raging). Everybody's talking about them these days, and it's about time. But where do we start? What tests should we get? How do we support them? Is Hormone Replacement Therapy right for you? So many questions. My guest today is Doctor Aviva Rahm, a Yale trained, board certified family physician who specializes in women's health and obstetrics. She's also a New York Times bestselling author, an herbalist, and a midwife. And she is here to talk about your hormone intelligence. So whether you're in perimenopause, menopause, or you just want to understand your hormones better, this episode could be your turning point. Hold onto your hot flashes and let's dive in!

WE DISCUSS:

- ( 2:28): Why menopause and hormones are having a cultural moment

- ( 6:00): Your innate hormone intelligence blueprint

- ( 11:00): The upsides of perimenopause and menopause

- ( 18:50): Understanding the symptoms of midlife changes

- ( 31:14): Looking under the hood: what to test for as you age

- ( 41:50): How diet and exercise needs change over time

- ( 45:33): A balanced perspective on hormone replacement therapy (HRT)

RESOURCES

CONNECT WITH AVIVA ROMM

Check out Aviva's website

Aviva's book "Hormone Intelligence"

CONNECT WITH KRIS

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Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

ICW (Inner Circle Wellness)

— Boost your health in just 5 minutes a day with my FREE Wellness Tracker!

This episode could save your life — and I don't say that lightly. We're kicking off a multi-part series on becoming the CEO of your health, packed with insights that have the potential to profoundly impact your well-being.

I'm opening up about my personal health journey and the battle-tested lessons I've learned navigating the healthcare maze. We're exploring the essential mindset shift for becoming your own health advocate, complete with a simple breathing technique to keep you centered when things get tough.

You'll discover how cultivating curiosity about your body can transform your health perspective. Plus, I'm serving up some candid advice on assembling your medical dream team — from finding the right providers to acing that crucial wellness check.

Whether you're tackling a health challenge, feeling less than stellar, or just eager to elevate your well-being, this episode is brimming with practical tips and empowerment. So, settle in and let's dive deep. Remember, you've got this, and I'm right here rooting for you!

WE DISCUSS:

• (8:01): The role of fear in your health journey — and what to do about it 
• (10:05): The powerful tool that helps your brain get back online when it’s spinning out of control
• (12:18): The counterintuitive approach that turns health challenges into learning opportunities
• (14:41): How to build you medical dream team
• (19:21): The fundamental value of becoming your own health detective

RESOURCES

Download your FREE Wellness Tracker

Join my wellness community

CONNECT WITH KRIS

Order my new book!

Listen to more Made To Thrive

Join my newsletter community!

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Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

ICW (Inner Circle Wellness)

Want to show some love to your skin? Save over 75% on organic Annemarie serums! 

What if I told you that the solution to so many of the daily challenges you face is already inside you, just waiting to be accessed? In this episode, I dive deep into the world of breathwork with the incredible Matteo Pistono, author of "Breathe How You Want to Feel." Matteo is a conscious breathing guide who is here to show you how your breath is the best remedy for anxiety, stress, and fatigue! Today, you'll learn how to break free from dysfunctional breathing patterns, use your breath to regulate your nervous system, and practice breathing exercises for better and restorative sleep. Take a deep breath and listen in! 

WE DISCUSS:

- (1:58) How different breathing techniques can make you feel different ways

- (7:35) The top three breathing exercises Matteo uses daily

- (19:30) A tour of your lungs and diaphragm 

- (26:57) Strategies for breaking free of dysfunctional breathing patterns 

- (32:41) Tips for using your breath to regulate your nervous system and sleep better

- (45:15) The truth about mouth tape

- (51:19) How Matteo’s near-death experience informed his understanding of breath work

CONNECT WITH MATTEO

Follow Matteo on Instagram

Buy Matteo's book: Breathe How You Want to Feel

Check out Matteo's website 

CONNECT WITH KRIS

Follow me on Instagram

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Order my new book!

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Learn more!

Mentioned in this episode:

Get your trio of AnnMarie Skincare products today!

AMG (AnnMarie Skincare)

Get your trio of AnnMarie skincare products today!

AMG (AnnMarie Skincare)