If learning how to say 'no' artfully is the 100 level course in boundary setting, holding up your boundaries under pressure is 900 level course.

It's tough. It's tricky, advanced, nuanced stuff.

And sometimes it just boils down to the sheer force of patience.

Listen in for four strategies and as many stock phrases to keep you well within your artfully crafted boundaries.

Catch the replay: How to Set Boundaries Like a Pro --https://www.crowdcast.io/e/how-to-set...

Catch the LIVE event: How to say No In the Hardest Place: At Home https://www.crowdcast.io/e/how-to-say...

Get all your other boundary setting goodies over at www.ponderandpractice.com/boundaries

Ready to get comfy with 'no'? Let's work together! Head over to www.artfulboundaries.com.

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

Say it with me: there is absolutely NOTHING wrong with anger in and of itself.

You might be using it in the wrong way though, if you're tapping into it on purpose at all.

This episode will walk you through the RIGHT way to use your emotions for setting boundaries -- to inform you as you sort out what boundary, exactly, you need to set.

Listen in to learn just how!

Catch the replay: How to Set Boundaries Like a Pro --https://www.crowdcast.io/e/how-to-set...

Catch the LIVE event: How to say No In the Hardest Place: At Home https://www.crowdcast.io/e/how-to-say...

Get all your other boundary setting goodies over at www.ponderandpractice.com/boundaries

Grab your guidebooks at www.ponderandpractice.com/shop

Ready to get comfy with 'no'? Let's work together! Head over to www.artfulboundaries.com.

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

Winter holidays can be trying in the best of times -- while many of us love our families tremendously, we also know they are the folks who can push our buttons most efficiently and precisely.

This episode, I'm walking you through how to put an unbreakable cover over any buttons you might have, so that you can maybe, actually, enjoy that zoom dinner with all those quirky family folks...

Catch the replay: How to Set Boundaries Like a Pro --https://www.crowdcast.io/e/how-to-set...

Catch the LIVE event: How to say No In the Hardest Place: At Home https://www.crowdcast.io/e/how-to-say...

Get all your other boundary setting goodies over at www.ponderandpractice.com/boundaries

Ready to get comfy with 'no'? Let's work together! Head over to www.artfulboundaries.com.

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

Lot's of folks think setting boundaries will mean their relationships will fall apart. Every friendship, work relationship, romantic connection -- gone in the wake of 'no.'

In fact, the exact opposite is true.

The better you are at setting artful boundaries and saying 'no' with compassion, the better ALL your relationships will get. Including the one you have with yourself.

If you're ready to see the shift first hand, come work with me! Head over to www.artfulboundaries.com, or ponderandpractice.com/schedule to get started!

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

Interpersonal boundaries are ALL about creating a space for meaningful interaction.

Personal boundaries are ALL about creating a space for YOU!

Listen in and learn why this matters, and how to do it for yourself.

November's Webinar has been cancelled, due to unforeseen circumstances -- bummer!

You can, however, catch the replay of How to Set Boundaries Like a Pro here: https://www.crowdcast.io/e/how-to-set-boundaries or

Register for December's Webinar: How to set boundaries in the hardest place: with your family: https://www.crowdcast.io/e/how-to-say-no-in-the

Get all your other boundary setting goodies over at www.ponderandpractice.com/boundaries

Ready to get comfy with 'no'? Let's work together! Head over to www.artfulboundaries.com.

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

Gratitude makes a massive difference when it comes to setting elegant and artful boundaries for two primary reasons: it clarifies YOUR values, and, when used in conversation, lets the OTHER person know they matter.

Listen in to get all the specifics!

November's Webinar has been cancelled, due to unforeseen circumstances -- bummer! You can, however, catch the replay of How to Set Boundaries Like a Pro here: https://www.crowdcast.io/e/how-to-set-boundaries

Grab all your boundary setting goodies over at www.ponderandpractice.com/boundaries

Want personalized, 1-1 support? head on over to artfulboundaries.com

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

Artful boundaries are what's missing in most every patient or client I've worked with.

Not to mention friends, family, colleagues -- as women with an identity wrapped up in kindness, compassion and service, you are not alone if you STRUGGLE to say no in a way that honors your Truth and the person across from you simultaneously.

Which is why I'm here to help you learn how to set (and keep) artful boundaries.

Learn more at www.artfulboundaries.com

Grab some extra boundary resources at www.ponderandpractice.com/boundaries

Take a listen to #9 and #62 for more Ponder and Practice Boundary tips!

Schedule a complimentary consult at www.ponderandpractice.com/schedule

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music: Working overtime (ft. airtone) by robwalkerpoet (c) copyright 2013 Licensed under a Creative Commons Attribution Noncommercial (3.0) license. http://dig.ccmixter.org/files/robwalkerpoet/43709 Ft: airtone

The supplement world is rough. It's tough to tell what's worth it, what's not, and if you're really just flushing that money down the toilet.

I've yet to find reliable information regarding an effective dose of resveratrol -- and so I dove into the land of research and surfaced with waayyy more info than I bargained for (resources are down at the end of the show notes.)

And I'm passing that bounty along to you.

Listen in to learn if there really is any evidence behind the hype of resveratrol, proposed mechanisms for its effect, and the final answer when it comes to dosing.

Full disclosure/Conflict of Interest: I maintain online medicinaries, and do sell supplements through them.

If you want to check out the resveratrol supplement I use, you can do so here: https://www.thorne.com/u/PR319282

Curious about your supplement routine? Schedule a complimentary consult for a 1-1 consultation: www.ponderandpractice.com/schedule

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music courtesy of Joseph McDade (https://josephmcdade.com).

Sources and Resources Used:

DOI: 10.1007/s12035-017-0448-z

doi:10.3390/nu10111651

doi:10.1152/ajpheart.00455.2016.

doi:10.3390/molecules25010063

DOI10.1074/jbc.M117.810580

doi:10.1093/gerona/glx041

doi.org/10.1016/j.phrs.2019.104411

doi:10.3390/molecules21091243

doi.org/10.1155/2018/8152373

doi:10.3390/nu10121892

doi:10.3390/nu11050946

doi.org/10.1016/j.biopha.2018.11.075

doi.org/10.18388/abp.2018_2749

doi:10.3390/nu11010143

doi:10.3390/ijms20030535

DOI 10.1007/s12035-017-0448-z

https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#food-sources

There's no doubt about it, November 3rd is a big day.

If you're experiencing anxiety about this election, do yourself a favor and pick at least one of these five things to take good care of yourself.

If you're needing more help than is possible through a podcast, reach out.

741741 is a US crisis text line, available 24/7.

If you are needing/wanting more in depth, long term support, we need to talk. Schedule your consultation at https://www.ponderandpractice.com/schedule.

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music courtesy of Joseph McDade (https://josephmcdade.com)

Visceral visualization is the next level of visualization: bringing your vision INTO your body so that it's a visceral experience. This technique can be used to bring your desired (imaginary) future into physical existence.

Listen in for some of the science behind why this works, and how to see the benefits for yourself!

There are just a few spots available for new clients! Does one of them have YOUR name on it? Schedule a complimentary consult and find out: www.ponderandpractice.com/schedule

Come hang out with me on Instagram! @drkatherinehofmann

NOTE: this podcast is provided for general informational purposes only, and nothing contained should be used as a substitute for medical advice. Please consult a licensed healthcare professional for advice appropriate to your case.

Music courtesy of Joseph McDade (https://josephmcdade.com).