We can learn so much from children.  For this week’s episode of the Reawaken Your Health podcast, I interviewed pediatrician, Dr. Edgar Reynoso Vanderhorst, to explore how neural physiology in children relates to wellness in adults.

Dr. Vanderhorst earned his Doctor of Medicine from the University Iberoamericana (UNIBE) in the Dominican Republic followed by a residency in the Department of Pediatric at Elmhurst Hospital Center, affiliated with the prestigious Icahn School of medicine at Mount Sinai in New York. He is currently a Neonatology Fellow at the University of Illinois at Chicago working at the institution’s Children’s Hospital.

We discussed what neural physiology means and why that’s important for growing children.  We then related this concept to neuroplasticity in adults.

From there we dove into how these concepts can help wellness and health in adults.  Dr. Vanderhorst stressed the importance of adults learning to be calm around children since children model their behaviors.

He explained the lifestyle changes he feels really impacts families the most, including ways to improve oxytocin, serotonin and reducing stress.  Dr. Vanderhorst touched on sleep, movement and diet as well since research has shown how these aspects of our lives can really influence behavior in adults and children.

We shared Dr. Vanderhorst’s book, Wellness: Optimizing Yourself, and the tools readers will gain from it. 

Please join us to learn more about the relationship between childhood neural physiology and adult wellness!

Please feel free to reach out to Dr. Vanderhorst at https://www.instagram.com/edgarrvhorst/.

-Dr. Amy Novotny

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Relationships are amazing when they are going well, but we've all dealt with a break up at some point in our lives.  They are jarring to our whole world and can impact our functioning in our jobs, businesses and other aspects of life. 

For this week's episode of the Weekend Wellness Hour Show, relationship expert and divorce coach, Kelli Calabrese joined us to share helpful hints and strategies to work through a break up and learn how to heal to live a new life. 

Kelli was vulnerable and shared her story of going through a divorce after 24 years of marriage when her husband came home and decided to end their relationship.  She shared the steps she took to work through the pain and learn how to develop a new life. 

We discussed the importance of finding support during a break up and how that can look in terms of talking to others and spending time with friends or family.  Kelli also shared ideas on how friends and family can be supportive to someone going through a break up by reaching out and continually including that person in activities.

We talked about the need to develop a new identity and finding spiritual guidance as well as looking at forgiveness both of yourself and the other person.  The mindset change that happens during this often traumatic experience is another area we explored.   

Kelli explained several ways to promote healing and gave examples of how her program helps women emerge into a new life. 

Kelli is the creator of Intentionally Fabulous, a program and community to help women heal through the grief of relationship break ups to live a fabulous bonus life.  She is also the co-creator of Women Who Prosper, a mastermind and coaching program to help women in the areas of health, wealth and relationships. As a clinical exercise physiologist, certified nutrition specialist and certified coach by the American Association of Christian Counselors, Kelli has appeared on all of the major networks, spoken around the world, and now co-hosts her podcast Fit Over 50 Life to help people live longer, stronger more energetic years. 

Please join us to learn some tips that can help you or someone you know heal from a break up!

Please feel free to reach out to Kelli Calabrese at www.KelliCalabrese.com.

-Dr. Amy Novotny

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Sleep is critical to our health and wellbeing, but we often take it for granted until we develop insomnia or another sleep disorder.  Unfortunately, when we can't sleep, we begin to develop anxiety that further compromises our ability to have restful sleep.

To explore this topic more, for this week's episode of the Weekend Wellness Hour Show, behavioral sleep medicine specialist, Dr. Yishan Xu joined us in an in-depth conversation on sleep and how to improve it.

We first discussed the latest research on sleep cycles and what we know about deep sleep versus light sleep versus REM sleep.  Dr. Xu shared some light on the fact that only about 15% of our sleep is deep sleep and about 20% is REM sleep.  More deep sleep does not mean it's better for our health!

We also explored other sleep myths including the thought that we should all go to bed early.  Dr. Xu explained the different chronotypes of people that lead some to respond to going to sleep early but others have the genetics that prefer going to bed in the early morning.  She also dispelled the myth that we all need 8-9 hours of sleep per night.  Some need that much, but others might need more or less than that. 

We also talked about blue lights, caffeine, sleep trackers and so much more!

Dr. Yishan Xu, is a licensed clinical psychologist, and the founder and director of Mind & Body Garden Psychology, Inc. She is the first Board-Certified Chinese-English bilingual behavioral sleep medicine specialist in the United States.  Dr. Xu was trained in Stanford Sleep Medicine Department, and is currently also serving as a committee member in the American Society of Behavioral Sleep Medicine. She is the host of a podcast about sleep and health: "Deep into Sleep" Podcast. She is passionate about helping the Chinese community to improve their sleep quality, and designs two online CBT-I (Cognitive Behavioral Therapy for Insomnia) courses in Chinese, to help more Chinese to recover from insomnia and sleep difficulties.

Please join us to learn some sleep tips that can help you tonight!

Please feel free to reach out to Dr. Yishan Xu at www.mindbodygarden.com.

-Dr. Amy Novotny

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When we experience stress, we are typically charged up with emotions that can lead us to becoming stuck.  We lose our ability to think through things rationally and we lose the ability to be creative.  This can persist for long periods of time unless we seek help or have tools that allow us to shift out of that state.

To explore this topic more, for this week's episode of the Weekend Wellness Hour Show, we discussed emotional brain training (EBT) with Dr. Laurel Mellin.  Dr. Mellin developed this technique to help clients learn how to process emotional stress instead of suppressing it. 

Dr. Mellin shared with us why and how she developed this tool when she found traditional psychotherapy methods to be ineffective.  She described how the question "how do I feel" is often used to assess a person's state but that it doesn't work if the brain is stuck.

She described the 5 brain states of stress and how we would like to be in stage 1 of happiness and joy but we often fall into stages 3-5 which leads to emotional or stress reactivity.

We touched on emotional intelligence and emotional resilience and how we need these skills to navigate the world and its ups and downs.

Dr. Mellin takes us through an exercise of her EBT so we can see how this quick 2 minute process shifted her from some anger into peace.  It was quite powerful to watch her change emotions over the course of a few minutes.

Dr. Mellin is a health psychologist, associate professor of family and community medicine at UCSF and New York Times bestselling author. She has been a guest of Oprah’s for three programs, and is an activist for empowering people to use EBT to raise their brain’s set point and spread more love and joy in the world.

Please join us to learn how this tool can unstick our brain within minutes!

Please feel free to reach out to Dr. Laurel Mellin by her email: [email protected] or at her website, EBT.ORG to get her app for spiraling up.

-Dr. Amy Novotny

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When we think of trauma, we usually recall experiencing or hearing about something major or life threatening happening to us or a loved one. What is trauma in relation to our bodies? To explore this topic more, for this week's episode of the Weekend Wellness Hour Show, psychotherapist Britt Frank joined us to share her work with clients whose lives have paused due to trauma. Britt candidly shared her story of experiencing trauma and the repercussions of that, including unhealthy coping with drugs. She worked through her past, and because of her recovery, changed careers so that she could help others emerge from trauma. We discussed what happens to the brain when we undergo trauma and how the brain becomes stuck. Anything that is too much, too fast or too soon can be perceived by the brain as trauma and turn into brain indigestion. Luckily, there are tools to help us all move through trauma. Britt explained somatic experiencing and internal family systems as two tools to help shift the brain. Britt is a trauma specialist who is certified in Somatic Experiencing and is trained in Internal Family Systems (Level 2). She is also an award-winning adjunct professor at KU and has taught classes on ethics, addiction, and social work practice. Britt is a featured mental health expert on podcasts, blogs, and television. Please join us to learn how trauma affects our brain and how we can apply two valuable tools to emerge from this crisis state. Please feel free to reach out to Britt Frank at https://www.thegreenhousekc.com/. -Dr. Amy Novotny Subscribe to PABR Institute's email list for free Tips for Relief: https://pabrinstitute.activehosted.com/f/1 www.pabrinstitute.com

Do you feel overwhelmed by all the nutrition advice out there? Do you wonder if you should follow a diet or the food pyramid/plate? We discussed these ideas and more in this week’s episode of the Reawaken Your Health podcast with Optimal Health Coach, Jenn Trepeck. Jenn grew up “skinny” among family members who dieted and then she began to struggle with her own weight. We dove into her background and how she found peace with her diet and nutrition. She explained the important aspects of the nutrition education she received that helped her on her journey to find health. We explored the idea of carbs being bad and what carbs really are. She went into a great explanation of grains and the difference between modern ones and ancient ones. Jenn then explained why the food pyramid, or now food plate, was designed to encourage consumption based on what farmers were growing. She noted that it does not lead to optimal health but explained what changes to it are necessary to promote heath. We touched on much more to help people start making changes to their meals and to examine their portion sizes and the idea of “calories in, calories out.” Jenn is recognized as one of Podcast Magazine’s 40 under 40, and nominated for the 2022 International Women’s Podcast Award for Visionary Leadership. She hots the Salad with a Side of Fries podcast and is Business Consultant. Please join us to learn more nutrition so you can have design meals that lead to greater health! Please feel free to reach out to Jenn Trepeck at https://asaladwithasideoffries.com/. -Dr. Amy Novotny Subscribe to PABR Institute's email list for free Tips for Relief: www.pabrinstitute.com P.S. We are now offering the Total Body Freedom Fundamentals Video-Only Course! This has been requested for years and it has now come together. To learn more and sign up: https://www.pabrinstitute.com/total-body-freedom-video What others had to say: "Both Jana and I have benefited greatly from your course. I had a lot of pain because I’m bone on bone in my right knee, but refused to skydive on a fake knee so I had resolved to simply put up with the pain. My pain is much more manageable now and sometimes nonexistent. Thanks for all you do!" Randy Hubbs, Business Owner "Lifesaving. Changed so many aspects of my life. It's such a great life skill being able to understand your Body and regulate it naturally. The Mind -Body connection is real. Dr. Amy teaches you how to fix it. She is the Best." David Goldstein, Executive Dr. Amy Novotny founded the PABR® Institute with the mission to provide pain, stress and anxiety relief to those who seek a naturalistic form of treatment when other treatment methods have fallen short. Her unique approach comes from her experience treating in a variety of settings and with a wide range of patient populations over the past 15 years. Her background in orthopedics, sports, geriatrics, balance disorders, nerve injuries, and most recently, chronic pain; and influences from coursework at the Postural Restoration Institute gave her the foundation to develop this treatment method to address a wide variety of painful and restrictive conditions. She customizes all treatment plans to the individual to help them achieve their goals, whether it is to pick up a child, get through a work day pain free or play a sport. She co-authored two #1 Best-Selling books Don’t Quit: Stories of Persistence, Courage and Faith and Success Habits of Super Achievers, which share her journey on how and why she developed the PABR® Method. She also co-authored Wall Street Journal Best Seller, From WTF to OMG, With a Little LOL: Unpacking Entrepreneurs' Hidden Lessons. Her ability to speak French and Spanish has allowed her to communicate with and help various clients from all around the world, including France, Mexico, Central America and South America. She has a variety of interests including running 40+ marathons, running 10 ultra marathons (including two 100 milers), completing an Ironman triathlon, photographing wildlife and landscapes all over the world that has led to several of her images being chosen as Photos of the Day, most notably National Geographic Your Shot World Top Photo of the Day. Visit her photography portfolio at www.amysimpressions.com!

We often hear about the resiliency of children and how they can "bounce back" from anything.  New research is coming out that refutes that saying and suggests that trauma that we experience in our earliest years can impact us and how we handle stress as adults.   

For this week's episode of the Weekend Wellness Hour Show, Dr. Mahdi Brown joined us to discuss how toxic stress impacts the brain and how it can affect us long term. 

Dr. Mahdi battled burnout while in medical school and worked to overcome it so he could help others.  He has studied the chemical changes in the brain that result from stressors in our lives.

We discussed several scientific studies that demonstrate the impact of various types of stress on humans or animals at a young age and how it shows up later in life. 

What's incredible is the evidence that stress is showing up now at the genetic level and is being passed from generation to generation through DNA.

Dr. Mahdi shares his top ideas on how to alleviate stress by looking at the spirit, mind, emotions, body, relationships, contribution, and environment. This work is embodied in what he calls the ỌKAN Journey. 

Dr. Brown is the founder of ỌKAN International and helps High-Level Entrepreneurs, C-Suite Executives, and Professional Athletes recover from Chronic Stress & Burnout and bring their best energy to their work and reach their highest potential in life. He is a Naturopathic Physician, High-Performance and Life Mastery Strategist, Educator, Philosopher, and Hakīm (versed in Indigenous healing arts and spiritual practices). 

Please join us to learn how toxic stress plays a role in your children and how your childhood traumas can be influencing your emotional reactivity today.

Please feel free to reach out to Dr. Mahdi at https://theokanjourney.com/.

-Dr. Amy Novotny

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Growing up, we are often told to eat our mushrooms, but we often cringed when they were put in front of us.  Perhaps the idea of eating a fungus is or was appalling, but their health benefits are too numerous to count! 

For this week's episode of the Weekend Wellness Hour Show, Jeff Chilton, president of Nammex, a company producing organic mushroom extracts for medicinal use, joined to share all about mushrooms not only as food but as medicine.

Jeff has been in this industry since 1973, working on farms and creating his own business in 1989 to provide organic mushroom extracts to the US. He has traveled countless times to China to study all about mushrooms.

He explained why you want to choose supplements whose mushrooms come from China. He stressed the importance of looking at the label of a supplement bottle to see if you are truly getting mushroom or just mycelium grown on a grain.

We covered many of the health benefits of specific mushrooms, from helping the overall immune system to boosting the liver and other organs.  Jeff shared the importance of beta glucan, a compound in mushrooms that provides the health boost we are all looking for.

Jeff even gave tips on how to cook mushrooms so they are more appetizing for those who don't like the flavor or are disinterested. 

Jeff is also co-author of the highly-acclaimed book, The Mushroom Cultivator.  He is the founder of Mycomedia and an international speaker on the topic.

Please join us to learn how vital mushrooms are to your immune system and overall health.

Please feel free to reach out to Jeff at https://www.nammex.com/ or find his organic mushroom extracts at https://www.realmushrooms.com/.

-Dr. Amy Novotny

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The coaching profession has exploded lately with so many types of life, health and relationship coaching services. It can be confusing to know if we need a coach for our life events and what that looks like.

For this week's episode of the Weekend Wellness Hour Show, we interviewed transformational life coach Linda Downey to explore the meaning of a life coach and when we might need one. 

Linda explained how she got into the coaching field through her desire to improve her own health and that of others around her.  She realized how closely related a person's health status is to how they feel "stuck" in life. 

Linda's personal journey of having a chronically ill daughter for 15 years who was in and out of the hospital put her under extreme stress. She understood the value of having coaches in her life to help her get through those trying times.

We discussed the difference between transformational life coaching and therapists, psychologists and counselors who help with trauma from the past.

We dove into the steps a transformational life coach takes with clients to discover their needs and help them become unstuck. She explained how it can often be unnerving to uncover a new identity and release the past.

Linda now has a 10-week program where she guides others through the life transformation process. She works with clients of all backgrounds but especially resonates with those who have lost a child or who have taken care of a chronically sick child.

Linda is also a Functional Diagnostic Nutrition Practitioner, Integrative Health Practitioner, personal trainer and founder of Organic Health Journey.

Please join us to learn how a transformational life coach can help you become unstuck in your life.

Please feel free to reach out to Linda at [email protected].

-Dr. Amy Novotny

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For this week’s episode of the Reawaken Your Health podcast, I interviewed naturopathic physician Dr. Nicola Dehlinger to discuss a natural approach to treating and resolving anxiety.  Dr. Dehlinger is a speaker and thought leader with 20+ years of experience in the holistic wellness industry.

Dr. Dehlinger discusses her journey into naturopathic medicine, emphasizing the philosophy of addressing root causes rather than just symptoms, and working with the body’s natural ability to heal itself. She reflects on her initial disillusionment with conventional medicine during her undergraduate studies at Brown University. A pivotal moment came when a naturopathic doctor introduced her to the concept of working with the body rather than against it.

Dr. Dehlinger delves into the topic of anxiety, defining it as a misalignment between how individuals show up in the world (driven by external expectations and pressures) and their true selves, leading to feelings of overwhelm, unfulfillment, and physical symptoms like headaches, hormonal imbalances, and even heart issues.  She emphasizes that societal distractions—like entertainment, substances, and overworking—prevent individuals from confronting their emotions.

We discuss her approach to working with anxious patients, which includes breath work and elements of Internal Family Systems (IFS).   She helps clients with the release of emotional burdens and to achieve a deeper sense of inner harmony.

Dr. Dehlinger also explains the importance of other physiological, psychological, and lifestyle aspects, including hormonal and adrenal balance, sleep, diet and nutrition and mind-body connections.  She emphasizes the importance of addressing anxiety through a balanced, individualized, and compassionate approach, integrating mental, emotional, and physical health.

Dr. Nicola teaches a variety of classes, is a renowned speaker, and leads private and group retreats, both locally and globally, all to take patients into deeper healing. Dr. Nicola is the founder of Pura Vida Healthcare based in Durango, CO.

Please join us to learn more about how to address anxiety naturally!

Please feel free to reach out to Dr. Dehlinger at https://puravidahealthcare.com/

-Dr. Amy Novotny

Subscribe to PABR Institute's email list for free Tips for Relief: www.pabrinstitute.com

P.S. We are now offering the Total Body Freedom Fundamentals Video-Only Course! This has been requested for years and it has now come together.  To learn more and sign up: https://www.pabrinstitute.com/total-body-freedom-video

What others had to say:

"Both Jana and I have benefited greatly from your course. I had a lot of pain because I’m bone on bone in my right knee, but refused to skydive on a fake knee so I had resolved to simply put up with the pain. My pain is much more manageable now and sometimes nonexistent. Thanks for all you do!" Randy Hubbs, Business Owner

"Lifesaving. Changed so many aspects of my life. It's such a great life skill being able to understand your Body and regulate it naturally. The Mind -Body connection is real. Dr. Amy teaches you how to fix it.  She is the Best."  David Goldstein, Executive