ANNOUNCEMENT - MOVE GROW RISE IS GOING TO TAKE A BREAK & WE WILL BE BACK IN THE NEW YEAR WITH A BRAND NEW SEASON!!!

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In this episode, Host and Nutritional Therapy Practitioner, Jade Twombly shares a mini masterclass on aging well. She talks all things nutrition, bone health, mindset, and supplementation to support you wherever you are on your journey.

Curious about more personalized nutrition?

Reach out to Jade @ [email protected] or visit www.moveholistichealthandnutrition.com

Jade is located in Southern Vermont and sees clients both virtually and in person.

In this episode, Jade shares her experience of complimenting a woman at the gym. This woman is a nurse; she has lost over 60 pounds, has a great sense of style, but what she said about herself blew my mind.

How you speak to yourself matters.

Rule of thumb: If you wouldn't say it to your best friend, you shouldn't say it about yourself.

Summary

"Let the goal just be health"

In this episode of the Move, Grow, Rise podcast, host Jade Twombly shares a personal life update and discusses the importance of eating for energy without resorting to crash dieting. She emphasizes the need for a balanced diet, the dangers of under-eating, and the significance of gratitude for one's health and body. Jade provides insights from her experience as a nutritional therapist, highlighting the importance of proper nutrition for energy and overall well-being.

In this episode, John takes us on a journey through his life and health experience. In his mid-60s, John shares how health has looked different from being born needing leg braces until age 8, until now, doing cold water plunges, and powerlifting!

This conversation covers a lot of topics, including:

- The importance of pivoting in business and life, especially during challenges.

- Personal experiences can shape our health choices and motivations.

- Longevity is about living well, not just living longer.

- Daily habits like hydration and exercise are crucial for vitality.

- Mental health benefits from physical activity are significant.

- Building healthy habits takes time and consistency.

- Community support can enhance personal health journeys.

- AI is transforming the health and wellness landscape.

- Reading and continuous learning are essential for personal growth.

**Please not that the audio quality of this conversation isn't up to our typical standards**

Follow us on Instagram @movegrowrisepodcast

In this episode, I share about a conversation with a client related to weight loss and metabolism at the beginning of the episode. The second half is all about how to set and maintain boundaries without guilt.

This is a must listen!

Share this epsiode with a friend, follow, and leave us a review!

At the very core of being a mother is just simply doing the very best that you can for you kids. However, this gets muddy when we have misinformation, mom guilt, and lack of community.

Listen to this episode with Rebecca to hear how her health has changed over the last 25 years, from catching a virus in China and having a challenging birth and postpartum scare with her son, to experiencing metal toxicity as a family!

There are so many powerful tools and freeing messages interwoven through this conversation with Rebecca. What a blessing!

REACH REBECCA HERE:

Liberty Wellness and Co. website: 

https://www.libertywellnessandco.com/

Instagram and Facebook @libertywellnessandco 

REACH JADE HERE:

Move Holistic Health & Nutrition

Website: www.moveholistichealthandnutrition.com

Instagram @movegrowrise @moveholistichealthandnutrition

In this episode of the Move Grow Rise podcast, host Jade Twombly interviews Katie Carbee, founder of Mountain Mama Fitness. They discuss the importance of a holistic approach to fitness that encompasses both physical and mental wellness. Katie shares her personal fitness journey, common misconceptions about diet and exercise, and the critical role nutrition plays in achieving fitness goals. The conversation emphasizes the significance of meal prep, the necessity of protein, and the importance of being honest about one's eating habits. Listeners are encouraged to find a balanced approach to nutrition and fitness that works for them, and to connect with Katie or Jade for support on their health journeys.

Takeaways

- Modeling healthy behaviors for children is crucial.

- Nutrition is just as important as exercise for fitness goals.

- Meal prep can simplify healthy eating and save time.

- Protein intake is often insufficient, especially for women.

- Honesty about eating habits is key to achieving fitness goals.

- Eating whole foods supports overall health and wellness.

- Fiber is essential for digestive health and should be prioritized.

- Finding what works for your body is essential for success.

Reach out to Jade for nutrition support at www.moveholistichealthandnutrition.com or @moveholistichealthandnutrition on Instagram!

Reach out to Katie for personal training at

www.mountainmamafitness802.com or @mountainmamafitness802

"What are the habits that you have every single day that are pulling you closer to what you desire or pushing you further away?"

Do you have the grit, the determination, and discipline to continue moving forward even when it's really hard? Even when progress doesn't "look" like you expect it to?

Follow our show for more inspiring episodes like this!

Follow @movegrowrisepodcast on Instagram

Episode Summary: Welcome back to the Move Grow Rise podcast! In this episode, we explore practical, science-backed tools to help you calm your nervous system, reduce stress, and feel more grounded in your everyday life. Jade shares personal stories, explains the fascinating science behind stress and the nervous system, and offers three simple strategies you can start using right away to feel calmer, faster.

Whether you're a busy mama, a caregiver, or someone craving more peace and presence, this episode is for you.

What You’ll Learn:

• What nervous system regulation is and why it matters for your health

• The difference between fight-or-flight (sympathetic) and rest-digest-recover (parasympathetic) states

• How the vagus nerve plays a key role in calming your body

• Three practical tools to reset your nervous system:

  1. Breathwork: Box breathing and extended exhale techniques

  2. Cold Water & Temperature Shifts: Activating the dive reflex to calm stress fast

  3. Grounding Through Touch + Movement: Simple ways to feel safe and supported in your body

• Why nervous system regulation isn’t a luxury—it’s a biological need

Episode Highlights:

• A real-life story about toddler tantrums and the power of deep breathing

• The science behind chronic stress and its impact on your body

• Breathwork you can do anywhere: in the car, at work, or before meals

• How splashing cold water on your face (yes, really!) helps regulate your mood

• Grounding tips for when you're overwhelmed or anxious

• A gentle reminder that slowing down is necessary, not optional

Quick Takeaways:

• “I am here. I am safe. I am supported.” Use this affirmation anytime you need a nervous system reset.

• Small mindful moments throughout the day can rewire your brain and body for calm.

Connect with Jade:

• Instagram: @movegrowrisepodcast

• Website: Move Holistic Health & Nutrition

If this episode resonated with you: Please leave a review, share with a friend, or tag me on Instagram. Your support helps this show grow and helps others find these resources too.

Remember: You’re safe. You can slow down. Your body knows how to come back to balance.

Citations:

1. American Psychological Association. (2018). Stress effects on the body.

2. Ma, X. et al. (2017). Diaphragmatic breathing.

3. Bremner, J.D. et al. (2020). Vagus nerve stimulation study.

4. Kever, A. et al. (2015). Self-touch and emotional regulation study.