When Kelly took a trip down to the beach a few days ago, she found she wasn’t able to unplug and relax as easily as she’d been able to previously. This led to a bit of tension and frustration, namely toward herself for not making the most of a restorative opportunity. But Kelly also knows firsthand that resentment—be it toward yourself or other people—really only serves to build up negative energy until you either lash out or burn out. Forgiveness, as difficult as it might seem, is key to exorcizing these thoughts and moving on with your life. If you’re a high-functioning Type A and find yourself overanalyzing and unable to let go of past transgressions then this episode is for you.

In this episode, Kelly helps you understand how resentment—even of the most justified variety—really only serves to make you wallow in anger and toxicity. She lays out a variety of tools and strategies you can use to deal with these negative feelings in a healthier manner, and also describes some of her own experiences with resentment and how she was able to move on from them.

The Finer Details of This Episode:

- Learning to view regrets and resentment as the wastes of energy that they are and moving on from decisions you can’t unmake.

- Kelly’s video game analogy for understanding personal progress.

- How holding onto negative vibes out of a misplaced desire to seek justice can build up and act as “spiritual constipation.”

- Why resenting other people is effectively giving them power over you—and they aren’t even aware of it!

- Kelly relates her own struggle to forgive someone who had wronged her deeply.

- If you want to know what Kelly’s personal mantra is for grappling with intense feelings of resentment, send her a direct message at http://www.instagram.com/kellythealth 

- Don’t forget to schedule a quick chat with Kelly to learn more about her Ascend Mastermind at http://www.kellytravis.net/ascend!

Quotes:

“There is so much freedom in forgiveness—and that freedom leads to greater success.”

“If you want to forgive others, you also have to forgive yourself.”

“The beauty in life is that we always have a choice.”

“Everyone is doing the best they can with what they have, and hurt people usually hurt people.”

“It takes more courage to forgive than to hold a grudge.”

Show Links:

Kelly’s homepage - http://www.kellytravis.net

Ascend Mastermind - http://www.kellytravis.net/ascend

It’s Healthy High Performer’s 15th episode, which Kelly considers to be a major milestone on this show’s journey—to reach this point requires consistency, determination, and being able to learn from your mistakes.

At the time of this recording, Kelly had just gotten off a call with the women in her Ascend Mastermind. She’s so thankful to be a part of this driven group of women and be able to witness the positive changes they’ve made over the last year. Key to their collective success is being able to recognize where they’re failing in their lives—personal, professional, spiritual—and then enacting changes before those failures turn into ruts. If we have enough self-awareness to know when we’re slipping and not doing as well as we could, we have a chance to correct our course and make necessary, positive changes.

In this episode, Kelly asks you to look over key areas of your life and consider how you’re controlling your fear (or vice versa), if you’re stuck in inaction, who besides yourself you’re trying to satisfy, and what you’re actually doing to invest in your success. Also, that Ascend Mastermind she speaks so highly of? You can sign up for its mailing list at http://www.kellytravis.net/ascendlist.

The Finer Details of This Episode:

- Really think about what you’re failing at right now—or at the very least an area of your life with significant room for improvement.

- Consider if the people you surround yourself with are truly inspirational and want to raise you up.

- The common characteristics of healthy high performers and why not settling is a key trait.

- Taking a closer look at how self-help actually works and why all of the reading and preparation in the world means little if you’re not willing or able to take action.

- Why Kelly views fear as not only necessary to your growth but very healthy as well.

- Realize that in your journey toward self-improvement, you’re not going to please everybody—nor should you want to.

- Ultimately, recognize that long-term success and improvement requires investment on all levels: investing in yourself spiritually, investing in yourself physically, and investing in your own work or business.

- TAKE ACTION: Really take inventory of where you are in your journey. Are you being held back by fear or letting it motivate you? Are you resting on your laurels or taking action? Who are you still trying to please?

- UPCOMING: For next week’s episode, Kelly is talking all about forgiveness—not just forgiving others, but yourself as well.

Quotes:

“We’re failing at different things and we have to be honest with ourselves about what that is.”

“Ask yourself ‘What am I failing at right now?’ and what you can do right now to pivot.”

“I want to see how very successful entrepreneurs are also taking care of themselves.”

“I challenge you to start thinking about who that woman you are working to become is.”

“What got you where you’re at right now is not going to get you to that next level.”

“What are you doing to build that trust in yourself?”

“I want you to be unapologetic about the things you want and be bold about going after them.”

Show Links:

Kelly’s homepage - http://www.kellytravis.net

Ascend Mastermind - http://www.kellytravis.net/ascend

While mainstream medicine is effective at treating disease and disorder, too often it’s focused on caring for the immediate, day-to-day symptoms rather than developing a larger picture of the patient’s health and what’s truly affecting them. Today’s guest looks past mere symptoms and works with her patients holistically to determine what’s really causing them pain and discomfort.

Jenn Malecha is the (W)holistic Health Boss, a functional diagnostic nutrition practitioner based out of the San Diego area. Halfway between being a health coach and a naturopathic doctor, she helps her clients find missing pieces of their “health puzzles” and insists on treating the person as a whole, rather than just attending to their lab results. To do this she uses comprehensive test results and the patient’s health history to reveal the underlying causes of what ails them.

In this eye-opening discussion, Jenn traces her own health journey over the years and explains how you can investigate your own health symptoms. In addition, Kelly is opening up applications for her Ascend Mastermind, where she’ll help you bust through your fears, prioritize your health and get after your business goals. If you’re interested and have any questions, drop Kelly a line on social media or sign up for the Ascend mailing list at http://www.kellytravis.net/ascendlist.

The Finer Details of This Episode:

- Jenn breaks down what she does in her line of work and what distinguishes her from naturopathic doctors.

- What personal experiences prompted Jenn to reevaluate her health situation and pursue a diagnostic nutrition practitioner career?

- Why we need to avoid running our lives on “autopilot” regardless of how we feel in the moment.

- The ways Jenn has noticed her clients have become more empowered in the aftermath of taking ahold of their health.

- How Jenn helped one client figure out what was holding them back from taking charge of their health and holding back their quality of life.

- Why “grit and determination” are not the keys to achieving your health goals, and how dogged persistence can actually backfire.

- Techniques for keeping yourself from falling into a “death spiral” and taking up bad habits you previously shed.

- The moment in Jenn’s journey that her self-worth truly began to improve.

- A few tools Jenn uses to stay alert to how her body is changing and adapting.

- Everyday, seemingly innocuous symptoms that are actually big red flags about your health.

- Jenn explains how the testing she uses in her line of work is more comprehensive than the average doctor-prescribed blood test.

Quotes:

“We shouldn’t be settling for anything less than what we deserve when it comes to our health and well-being.”

“Our body will do anything that we ask it to do but that doesn’t mean that we should either.”

“Whatever’s going on with you right now is an accumulation of what has happened over your lifetime.”

“Test, don’t guess, otherwise you’re just taking a shot in the dark.”

“If you don’t feel right in your own body, that is enough alone to explore what is going on with you.”

Guest Links:

(W)holistic Health Boss - https://wholistichealthboss.com/

(W)holistic Health Boss on Instagram - https://www.instagram.com/wholistichealthboss/

(W)holistic Health Boss on Facebook - https://www.facebook.com/FunctionalDiagnosticNutrition/

Show Links:

Oura Ring - https://ouraring.com/

Elite HRV - https://elitehrv.com/

Kelly’s homepage - http://www.kellytravis.net

Ascend Mastermind - http://www.kellytravis.net/ascend

Thanks to another weekend getaway, Kelly had the chance to recharge! In the process of disconnecting from social media and getting in some decent R&R, she was reminded of the importance of taking intentional breaks on a consistent basis rather than something we try to squeeze in at the last second. Unfortunately, so many healthy high performers see breaks as taking away from the pace they need to keep up in order to succeed, but in actuality they’re just what we need to keep our lives in balance and give us time to readjust and reassess. The goal: make “health breaks” a part of our business plan. 

For this episode, Kelly helps you get over your apprehension toward taking a break (whether it’s a day off or a week off) and explains why taking time out for self-care will actually speed you up in the long run. As well, Kelly is opening up applications for her Ascend Mastermind, where she’ll help you optimize your performance and become the hero in your own life. If you’re interested and have any questions, drop Kelly a line on social media or sign up for the Ascend mailing list at http://www.kellytravis.net/ascendlist.

The Finer Details of This Episode:

- What new and current students can expect out of Kelly’s upcoming Ascend Mastermind.

- The reason Kelly chose to “disconnect” on her mountain retreat over the weekend and how it benefited her.

- Why the excuses you have for not taking time off are B.S.

- Why Kelly sees balancing work, life and health as a marathon, and how that should affect your pace.

- How our modern world of constant connection to email and social media puts us into vicious little dopamine-release cycles that are difficult to break away from.

- The reason you should deliberately plan breaks rather than just grab them when you can.

- Breaking down a study that explores American attitudes toward taking breaks and how a shocking number of people choose not to take them.

- Looking at the health benefits of taking breaks, and how we can be negatively impacted if we don’t.

- Why an extended break can be just what you need to get your creative juices flowing—just be sure to turn your phone off!

- A study that shows that time off improves performance and retention

- How to get comfortable (and started) scheduling your time off

- TAKE ACTION: look through your schedule and start to concretely prepare for time off in the near future.

Quotes:

“Take a moment to just reflect and think about where you are at and where you want to go.”

“It’s okay to take some time away for yourself.”

“Life is effing short, and that alone should be reason enough to take the time to enjoy it.”

“Rest is a performance-enhancer, not an inhibitor.”

“There’s a sense of guilt and shame about totally disconnecting.”

“There are other elements to a healthy existence outside of your career or your business.”

“If you’ve got big goals for your career or your business, it’s time to take these breaks.”

“Start viewing self-care time or health breaks as a non-negotiable and as part of your business plan.”

Show Links:

Ascend Mastermind - http://www.kellytravis.net/ascend

Kelly’s homepage - http://www.kellytravis.net

Podcast homepage - http://www.kellytravis.net/podcast

July has been a very strange and reflective month for Kelly. After a very busy and intensive June—one that stretched her to her very limits—she realized she needed a bit of a breather and took a staycation here in Las Vegas. While recharging, she’s taken the time to prepare for the next retreat for her Mastermind and also contemplate how the right combination of supporters can be just what we need to keep ourselves on track. 

Communities are so essential to living healthy and happy lives. A supportive community will cheer you on when you start to tire, nudge you back on the wagon when you start to slip, and be there to catch you if it gets to be too much. The key to achieving high performance is not just your own drive but the collective will and support of those you surround yourself with.

For this episode, Kelly takes a look at how ardent individualism (especially of the high performer variety) cuts us off from necessary and very helpful support systems that not only give us room to breath and convalesce but also keep us on top of our games. She also examines the ways being part of a community—or not being part of one—can actually affect our health at all levels.

The Finer Details of This Episode:

- The reason a lot of high performers shrug off the opportunity to be part of a community even if it would benefit them.

- Why it’s more important than ever to integrate social media with face-to-face communication and connectivity.

- The three major areas in life impacted by social relationships and community: behavioral, psychosocial and physiological.

- How a solitary lifestyle can have a major negative effect on not just your mental health but physical health as well.

- Why we shouldn’t let our American sense of individualism push away the known benefits of coming together collectively.

- Taking a look as the social phenomenon known as “clustering” and how it can change our behavior in healthy and unhealthy ways.

- How Masterminds are helpful to everyone involved and what Kelly herself has gotten out of them.

- The traits you’re looking for from a genuinely constructive support group.

- The three things accountability provides you with on your journey.

- TAKE ACTION: What you can do to foster community in your own space.

- UPCOMING: be on the lookout fo when applications open for Kelly’s Ascend Mastermind

Quotes:

“If we have big goals we’ve got to have a support system of the right people.”

“While people can be stressful, especially if we don’t set boundaries, most of the time they lessen the impact of stress.”

“You’re kidding yourself if you think you can go life alone.”

“It takes being vulnerable to actually establish relationships that are beneficial to us.”

“If you want to increase your performance in any area of your life, you’ve gotta surround yourself with people who expect it from you.”

“Healthy high performers don’t keep their goals a secret!”

“Accountability is literally jet fuel for your results.”

“To be successful with any of these communities is to first show up and participate.”

Show Links:

Nicholas Christakis: The Hidden Influence of Social Networks - https://www.ted.com/talks/nicholas_christakis_the_hidden_influence_of_social_networks?language=en

Blue Zones - https://www.bluezones.com

Kelly’s homepage - http://www.kellytravis.net

Podcast homepage - http://www.kellytravis.net/podcast

While we normally think of exercise as physical, how we prepare for it, push forward, and handle the setbacks and challenges we encounter can be valuable practice for how we respond to the curveballs life throws at us. Kelly’s own athletic background—particularly running—has informed how she takes on her goals, and today’s guest has years of experience and achievements to further this conversation. 

Suzanne Ray is an accomplished long-distance runner who’s been on the cutting edge of women’s running since it began (see: when women and running were used in the same sentence), and recently reached another personal milestone by obtaining the 30K record for her age group (65-69) in March 2019. She further validates what we know but need to practice  - that we are capable of achieving BIG goals if we have a strategy, the right mindset and the support. Through coaching runners, Suzanne wants to help people see that there are multiple ways to reach a goal - in all areas of life.

For this episode, Suzanne lays out what drew her to running and how she kept pushing her personal limits to achieve (and surpass) her own goals. She also discusses some of the most supportive and life-affirming people she’s encountered on her journey. With strong and applicable advice for how to set goals and deal with setbacks, this episode is powerful for anyone who is drawn to learning how to apply athletic principles to achieving personal and professional goals. 

The Finer Details of This Episode:

- What led Suzanne to discover her passion for running and to consistently do the work to achieve her goals.

- Why she thinks newer runners should focus their attention on shorter distance races.

- The reason Suzanne’s head, rather than her body’s capabilities, appealed to one of her coaches.

- Suzanne’s tricks for getting herself in the right frame of mind to run.

- The very supportive runner who supported Suzanne during a particularly challenging race.

- What Suzanne has sacrificed to maintain her active lifestyle and why she’s okay with cutting certain things loose.

- Why she wishes she could sometimes bring a pencil and paper with her while running.

- What Suzanne does to cope with and move past her failures.

- The importance of a quick turnaround when dealing with your injuries.

- What Suzanne’s next goal is and how she personally defines what a “healthy high performer” is.

- WEEKLY ACTION to consider: Think about how you’ve been working towards your goals - fitness or otherwise. What’s one way you can “find your happy place” as you work towards your goals? Is there a Plan B involved?

Quotes:

“At first it was like, ‘Whoa, women can do this? Let’s see how much more we can do than this!’”

“I qualified for the Olympic trials, this will probably never happen again, so I wanna go there being the best I can possibly be.”

“If you just make yourself do it I think that you’re actually doing something to your head.”

“You make it fit or you don’t, and you decide how much it’s worth to you.”

“The most creative ideas I come up with are almost always while running.”

“‘Healthy high performance is setting your goals high without being rigid.”

“Find your happy place that will take you where you want to go in your best way.”

Guest Links:

Suzanne Ray Performance Running - https://suzannerayperformancerunning.com/

Suzanne Ray Performance Running on Facebook - https://www.facebook.com/suzannerayperformancerunning

Suzanne Ray Performance Running on Instagram - https://www.instagram.com/suzannerayperformancerunning/

Show Links:

Kelly’s homepage - http://www.kellytravis.net

Podcast homepage - http://www.kellytravis.net/podcast

Show Notes:

When it comes to your health, the one thing you might sacrifice the most is sleep. If this is true for you, it’s time to get serious about making this a priority. Good, consistent sleep helps you to keep your immune system strong, lose weight, level out your mood, stay productive and perform your best in mind and body.

Kelly learned this the hard way when after years of compromising her own sleep, she found herself facing health issues and losing motivation to get after her goals. Today, Kelly no longer negotiates with her sleep so she can show up her best in her business and for the people in her life and she encourages everyone she works with to change their own relationship with sleep. 

For this episode, we’re taking a look at all the factors that affect the quantity and quality of your sleep, so you can better understand what’s keeping you from the rest you deserve. Kelly also supplies you with a wide array of tips and tricks you can use to improve your sleep game. 

The Finer Details of This Episode:

- Taking a look at how lack of sleep negatively affects us and explaining why we need to make time for sleep.

- The unfortunate way our culture turns sleep deprivation into a badge of honor.

- How Kelly’s own experiences with sleep deprivation led her to completely rethink her approach to cell phone usage and her bedtime.

- The surprising percentage of people who aren’t getting decent sleep.

- Why we should prioritize quality over quantity when it comes to the sleep we can get.

- How you can learn to get back to your circadian rhythms.

- What sleep studies can tell us about the hormones that affect sleep and how decent sleep plays a pivotal role in fat loss.

- How to give your body a jump start as soon as you wake up.

- When you shouldn’t feel guilty about giving yourself an extra hour of sleep.

- What Kelly has been doing to put her sleep schedule back on track.

- How magnesium deficiency plays a role in the quality of sleep we get.

- How the  interplay between temperature, light and even your cell phone can have a negative impact on your sleep cycle.

Quotes:

“We need to get smarter about our schedules and actually use the time we have.”

“We’ve been programmed to equate success with burning the candle at both ends, and the truth is this behavior elicits the opposite results.”

“Rather than making sleep something that I fit into my schedule, it has become a non-negotiable.”

“Overbooking and overextending ourselves is not how we get to the top.”

“Your sleep health is in your brain AND in your belly.”

“Staying cool is incredibly important to getting quality sleep.”

“Make space in your brain so there’s nothing there and you can go to sleep.”

Show Links:

Kelly’s homepage - http://www.kellytravis.net

Podcast homepage - http://www.kellytravis.net/podcast

This week’s guest is a woman who’s been instrumental not only in Kelly’s own life but to the Las Vegas community and beyond. She’s been with Kelly through two divorces, trauma, relapse, and the ups and downs of being a single parent. At this point, you may not be surprised to hear that someone who’s had this much of a positive effect on Kelly’s life is actually her therapist. Despite what some might think, therapy isn’t a sign of weakness. In fact, it takes great courage and trust to open up and be vulnerable in that way.

Roberta Vande Voort is a licensed marriage and family therapist who is the owner of Kayenta Therapy in Las Vegas. Roberta has worked in her own practice for 25 years and supports other men and women as they become therapists themselves. She has served as president of the Nevada Association for Marriage and Family Therapy and has received multiple honors for her work in the community.

For this episode, Roberta explores female leadership and how women can encourage themselves and others to speak up and stand out. She talks about what she sees in her work - from the influence of technology all the way to the common conversations around self-worth - and what we can do to work through that. Throughout the conversation Roberta clues us in on her own mindset practices, and challenges us to join her to be more intentional about creating more ahhhh in her days through the wonder we left behind as children so we can find more  joy and vigor in our adult years.

The Finer Details of This Episode:

- What drew Roberta to becoming a therapist and why she finds it to be a wonderful way to make a living.

- How she ended up creating a community of therapists across the Las Vegas area.

- Why she thinks social media has a disproportionate negative impact on people’s feelings.

- The dual pressures women have to work with on the job and at home.

- What you can do to broach difficult discussions at work while de-escalating potential conflict.

- Taking a serious look at what’s actually motivating you to do your current work and getting over the fear of pivoting to something you find more fulfilling.

- The shift Roberta is seeing with more women and girls taking a stand and questioning certain limits and rules.

- Looking at the underlying factors that influence our behavior and some of the techniques being developed to better treat them.

- What Roberta herself does to stay in a healthy, constructive mindset from day to day.

- Roberta discusses her formative experience on the island of Crete and what unique traits she believes make women strong leaders.

- Why women and men alike need more wonder and awe in there lives as they grow older.

- What about Roberta’s children and grandchildren brings her the greatest joy nowadays.

- WEEKLY CHALLENGE: ask yourself what you can do to bring more of those wondrous “ahhhhh” moments in your day.

Quotes:

“Therapists are like everybody else: they’re all nuts.”

“We’re trying to shift generations of mindset in order to have this sense of ‘we’re just people working together’.”

“Don’t let somebody else choose for you who you are.”

“We all have so much to offer. We just have to figure out what that is and what it looks like.”

“We’ve got so much to learn about how our brain works and how it works really very much like our body.”

“My ideas are just as good, they’re just as valuable, they may be a little bit different because I am female, but they’re amazing.”

Guest Links:

Kayenta Therapy - https://kayentatherapy.com/

Roberta’s therapist profile - https://kayentatherapy.com/therapists/vande-voort-roberta/

Show Links:

Kelly’s homepage - http://www.kellytravis.net

Podcast homepage - http://www.kellytravis.net/podcast

Show Notes:

Time—or, the lack of time—is not only causing overwhelm but likely preventing you from saying YES to the things that move you forward or make you happy. It’s probably one of the top reasons you claim you can’t reach your goals or prioritize your health.

It’s easy to convince yourself that you have no time, but what it really comes down to is not being clear about your priorities. With a little self-awareness and a few habit tweaks, you can find yourself accomplishing much more without making sacrifices (yourself) to do it.

For this episode, Kelly challenges you to take a look at your current schedule and how you use your time, so you can begin to not only optimize the time you have but make space to do the things that are calling to you.  

The Finer Details of This Episode:

- Why you need to schedule the time for breaks rather than take them only when you’re able to.

- The reason Kelly calls BS on the idea that we don’t have enough time.

- Why Kelly had to learn to be able to say “no” in order to make the free time that she needed.

- Start by figuring out how you actually spend your time 

- Getting honest with yourself about the habits, beliefs and perhaps people that are impacting your success (and making you feel like you have no time) is a game changer

- How Kelly went about “deleting” the unnecessary stuff that was affecting her productivity and intruding on her bigger priorities.

- Delegating some of the tasks you don’t personally need to carry out is a valuable method of optimizing your time.

- Acknowledge all of the things you are already doing that are positive!

- YOUR ACTION: list which of your daily tasks you plan to delete, delegate and/or keep.

Quotes:

“We all have the same 24 hours in a day; it’s how you choose to use them.”

“I had to get very clear and specific about my goals and who I want to show up as every day.”

“Whether you believe it or not, you are entitled to your own time!”

“When you’re already overwhelmed and stressed, adding more without clearing the foundation isn’t sustainable.”

“When you say ‘no’ to something, you say ‘yes’ to something else for you.”

“We want you to have the space and the freedom to know what you want and how you’re gonna get there.”

Show Links:

Kelly’s homepage - http://www.kellytravis.net

Podcast homepage - http://www.kellytravis.net/podcast

Hector Vasquez is an accomplished Brazilian jiu-jitsu practitioner who can easily hold his own in a match, but he wasn't always at the top of his game. He grew up in a desperate situation where risk-taking was very much a way of life, but a good colleague and jiu-jitsu were able to put him on the right track. Now, Hector is a five-time World Championship title holder and instructs martial artists young and old alike in Brazilian jiu-jitsu at Cobrinha in Las Vegas, NV. Through his training, Hector passes on not only martial arts techniques but discipline and confidence as well.

For this episode, Hector takes us through the journey that led him out of his former troubled circumstances and toward his current vocation as a confident and influential martial arts champion and instructor. He stresses how essential risk-taking is to advance personally and professionally and explains why he really isn't afraid of the challenges that come his way any more.

The Finer Details of This Episode:

- Hector discusses the person who helped him get to where he is today in the span of 12 years.

- His experience balancing jiu-jitsu training with his work life, and what drew him to the martial art.

- What Hector finds very powerful about risk-taking.

- How being able to guide others is the “why” that drives Hector.

- The reason surrounding yourself with successful people can be key to your own success.

- Hector lays out some tips for effective management and building a community from your team.

- The biggest difficulties Hector has encountered working with adults vs. kids.

- The importance of not trying to rush your success and the benefits of patience.

- Why Hector doesn’t feel scared of the challenges he comes up against in his personal and professional lives.

- What are some of Hector’s healthy habits that keep him on the right track?

- How Hector’s wife has been so instrumental in helping him manage stress.

- What Hector has learned from the worst advice he’s received in his life.

- WEEKLY CHALLENGE: Why Hector wants you to aim to be 1% better every day.

Quotes:

“I don’t want to be behind a desk anymore, I wanna do what I love to do.”

“If you don’t take a risk you’re never going to improve yourself as a person.”

“If I lose everything, I already know how that feels, so I’ll just pull myself back up.”

“If I can change the life of one kid or one adult, then I’ve done my job.”

“You take care of your people and people will take care of you.”

“It’s gonna come—it might not come when you want it to, but if you keep working hard at it, it’s gonna come.”

“They say haters make you strong? It’s true.”

Guest Links:

Cobrinha Brazilian Jiu Jitsu and Fitness - http://www.cobrinhabjjlasvegas.com/

Hector on Instagram - https://www.instagram.com/hectorvasquezbjj/

Show Links:

Kelly’s homepage - http://www.kellytravis.net
Podcast homepage - http://www.kellytravis.net/podcast