Small Changes Big Shifts

Motivation comes from action. - Rebecca Louise in It Takes Grit

Our BONUS Small Changes Big Shifts guest this week is the Author of the new book, It Takes Grit, Rebecca Louise.

Rebecca is also the Founder of the B.T.E.S app and host of the It Takes Grit Podcast. Rebecca's mission is to help you feel like the best version of yourself every single day by bringing you exciting workouts and tasty recipes, as well as giving you the motivation to do it. Like a lot of people, it has taken her a while to be comfortable in her own skin. At the age of 17, she suffered from anorexia and terrible complexion which led to depression.

Join Dr. Michelle and Rebecca as they talk about:

• Her wellness journey facing anorexia as she tried to control all of her emotions as a teenager.
• Unpacking why people develop eating disorders and the differences between anorexia and bulimia.
• The immense amount of bullying she faced when she switched to a new school.
• How removing herself from a toxic environment allowed her to shift her mindset.
• The importance of building resilience with gratitude and love.
• How being isolated and in lockdown is leading to higher rates of self-comparison but we can prevent it.

Learn new tools for transforming your health including:

• How to really starting living and loving life by stop comparing yourself to other people.
• Creating a grit mindset to help you keep going no matter what obstacles you face along the way.
• Seeing the gifts we have and are given when we face difficult times such as COVID-19.
• Why you shouldn't take advice from somebody that you wouldn't want to trade places with.

Tune in and discover:

• What it means to "level up" and how we can do that each day by focusing on improving ourselves by 1%.
• Steps from her book, It Takes Grit, that you can start applying to your life today.
• Special bonuses including a Free 30-Day Workout Program you can find at her website.
• Her B.T.E.S. workout app and community that you can become a part of today.

Grit is sticking with your future day in and day out. Not just for one week, not just for one month but for years. - Angela Lee Duckworth

Mentioned In This Episode

• Rebecca Louise
• It Takes Grit by Rebecca Louise
• T.E.S app
• It Takes Grit Podcast
• Rebecca Louise's Free 30-Day Workout Program
• Strong Is The New Pretty by Kate T. Parker
• Jim Rohn
• Tony Robbins

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Happily ever after is lived on a day to day basis. - Margaret Bonanno

This week Dr. Michelle Robin is joined by her fellow Wellness Consortium sisters to discuss how we can break the cycle and create generational changes within our families and communities, how to support our younger generations as they transition into adulthood, plus our upcoming 31-Day Kindness Campaign in October.

Go out into the world today and love the people you meet. Let your presence light new light in the hearts of people. - Mother Teresa

About Dr. Kerri Howerton

Dr. Kerri Howerton, chiropractic physician, certified functional medicine practitioner, is the owner of Modern Health KC.

She created Modern Health KC with women and children in mind. At Modern Health KC they are in it for the long haul. Some behaviors, habits and routines have taken years to create. To think we could reverse the damage done by a modern environment in 30 days would not be a responsible tactic.

She is passionate about helping people understand, cultivate and grow their own modern health path. She believes true healthcare is created by empowering patients to become their own "doctor". There is not a single doctor who can ever understand the symptoms a patient feels on a day to day basis.

About Dawn Hood

Dawn Hood chose to become a counselor because she enjoys helping people grow, make changes and feel better! She enjoys hearing her clients' stories, learning about their experiences, and figuring out the patterns behind what works well and what doesn't. Each person is a unique puzzle, made up of heredity, personality style, and life experiences. After acquiring a license as a Professional Counselor, she opened and began building her private practice. During this time, she continued working in Community Mental Health as both a therapist and a supervisor for other therapists within the same program.

Along with counseling, she has also held a position as an Adjunct Professor. At Rockhurst University she enjoyed two years teaching courses in Developmental Psychology.

Academically, she has a Bachelors degree in Psychology (BS), and a Master's in Marriage and Family Therapy (MFT). Through the State of Missouri she is also Licensed as a Professional Counselor (LPC).

About Dr. Jess Loveless

Jessica Loveless, DC graduated with her Doctorate of Chiropractic from Cleveland University-Kansas City, and is currently studying for her Masters in Human Nutrition and Functional Medicine at the University of Western States. Dr. Loveless spends many of her weekends attending seminars and conferences to increase her knowledge in the latest topics and services in healthcare. This gives her exceptional experience to provide patients with superior treatment and care.

Dr. Loveless enjoys advocating for her profession with the Kansas Chiropractic Association (KCA) as the Kansas City Metro District Director, as well as the American Chiropractic Association (ACA) serving on the Political Action Committee and Legislative Advisory Board. During election seasons, she helps manage her mother's political campaign, Concannon for Kansas, for the Kansas House of Representatives.

If it was easy, everyone would do it. Heart is what makes it great. - Tom Hanks in A League Of Their Own

Join Dr. Michelle, Dr. Kerri, Dawn, and Dr. Jess as they talk about:

• The power of focusing on whole-person health.
• Why they chose to focus on careers in health and wellness.
• What the Wellness Consortium is and what it means to them to be a part of it.
• How they're helping their clients heal the mind, body, and soul.
• Upcoming events happening with the Wellness Consortium that you can attend in the Kansas City Area.
• Our October 31- Day Kindness Campaign and how you can get involved.
• The increase in people facing mental health crises due to COVID-19, racism, and other issues facing the USA.

Learn new tools for transforming your health and community including:

• Slowing down and trying new ways to be to support yourself and other people.
• How to find the right wellness tribe for you and your goals.
• Why it's so important for women to support one another.
• How to build resilience and help others cultivate it as well in their own lives.

Not fragile like a flower. Fragile like a bomb. - Ruth Bader Ginsburg

Mentioned In This Episode

• 31-Day Kindness Campaign
• Lockton
• Big Shifts Foundation
• Wellness Consortium
• Modern Health KC
• SCBS Ep. 160 – Dr. Georgia Nab
• SCBS Ep. 241 – Mindy Corporon
• SCBS Ep. 220 – Dr. Ann Kulze
• Awesome Ambitions
• Living in Vitality | AdventHealth Shawnee Mission
• Wild Collective

Connect

• Kerri Howerton
• Dawn Hood
• Jessica Loveless, DC

Sugar is the sociopath of foods. It acts sweet, but it's really poison. - Karen Salmansohn

Are you living a lifestyle causing insulin resistance? What can you do to reverse it?

Robby Barbaro, MPH, is one of the Co-Founders of Mastering Diabetes, a coaching program that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition.

Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master's in Public Health in 2019.

Join Dr. Michelle and Robby as they talk about:

• The differences between Type 1, 2, and 3 diabetes plus how much of the USA population is living with each one.
• What all types of diabetes have in common: insulin resistance.
• Their mission at Mastering Diabetes: to help people reverse their insulin resistance.
• The chronic diseases that can occur when somebody is already insulin resistant including Alzheimer's, heart disease, cancer, PCOS, and more.
• Symptoms of insulin resistance that you add to your wellness toolbox when paying atttenciton to your health.
• Key teaching points that they share in Mastering Diabetes.
• Common myths about a plant-based diet.

Learn new tools for transforming your health including:

• What steps you can take if you think you may have pre-diabetes or diabetes.
• Different tests including an A1C to find out where your range is at.
• The "plant-strong" diet approach and their own specific method at Mastering Diabetes.
• Their list of red light, yellow light, and green light foods when following the Mastering Diabetes method.
• How changing just one of your meals will help you shift your health and why focusing on breakfast is the easiest way to begin.

Those who don't believe in magic will never find it. - Signs: The Secret Language of the Universe by Laura Lynne Jackson

Mentioned In This Episode

• Mastering Diabetes
• Mastering Diabetes Podcast
• Episode 279 - Samantha Hammontree, Tereza Hubkova and Haley Prophet
• Living in Vitality | AdventHealth Shawnee Mission

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Dr. Tereza Hubkova, Samantha Hammontree, and Haley Prophet join Dr. Michelle Robin on today's show to talk about the AdventHealth Shawnee Mission 23rd Annual Living in Vitality Virtual Conference, set to take place on Friday, September 25, 2020, from 9 am -12 pm CT. This year's presenters cover a wide array of topics including immune resilience, mental health, and supplements. Plus, participants will learn how happiness, health, and personal growth all enable us to live "The Good Life" from the featured keynote, Dr. Oz. Tune in for why we're all so excited for the virtual event!

Just keep swimming, just keep swimming, just keep swimming. - Dory from Finding Nemo

Our guest this week on Small Changes Big Shifts, Joni Wickham, is all about grit, grace, and getting things done.

A native of Raleigh, North Carolina, Joni and her indisputable southern accent arrived in Kansas City almost 10 years ago after leading initiatives within state and federal government as well as advocacy organizations. In her eight years with the mayor's office—the majority of them spent as Chief of Staff—Joni has proven herself as an accomplished political strategist, communications expert, and organizational leader.

Prior to her time at city hall, Joni worked with the American Federation of Teachers, the Missouri Department of Transportation, and in the office of Missouri Secretary of State Robin Carnahan. She is also the author of the new book The Thin Line Between Cupcake and Bitch: Taking Action, Driving Change, Getting Results.

Joni has authored a LinkedIn series: Navigating Conflict While Female series addressing the unique workplace challenges women face surrounding conflict.

Join Dr. Michelle and Joni as they talk about:

• Her career and experience with witnessing workplace challenges for women.
• The moment that inspired her to write the book, The Thin Line Between Cupcake and Bitch, about communication and leadership differences between men and women.
• Unpacking how men and women can use their different styles of leadership and communication more constructively and effectively.
• What she misses the most and what she doesn't miss about working in local government.
• Exploring politics and what she wishes people would know more about it.
• How we can be better active listeners including doing less talking over one another.

Learn new tools for better communication in your life including:

• Why you don't have to be best friends with someone to build good teamwork.
• Focus on whatever result or drive you're going for and figure out how to use the interpersonal relationship in a way that accomplishes it.
• Why sometimes we have to put aside the emotions and constructs that hold us back from getting work done.
• What steps we can take to have more conversations about the issues around gender bias.
• Why self-awareness is key to help resolve gender bias in organizations.

The "You Matter" Manifesto

You are enough. You have influence.

You are a genius. You have a contribution to make.

You have a gift that others need. Your actions define your impact.

You are the change. You Matter.

Mentioned In This Episode

• Joni Wickham
• The Thin Line Between Cupcake and Bitch: Taking Action, Driving Change, Getting Results by Joni Wickham
• LinkedIn Series: Navigating Conflict While Female
• Joni Wickham on A Thin Line Between Cupcake and Bitch
• Small Changes Big Shifts ep. 210 - Wendy Basch

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• Facebook
• Twitter

"When another person makes you suffer, it is because he suffers deeply within himself, and ... Out of a fear of the unknown, they prefer suffering that is familiar." - Thich Nhat Hanh

How can we heal and free ourselves from suffering?

What steps can we take to clear out the self-doubt?

That is the question that this week's Small Changes Big Shifts podcast guest, is the author of the international bestselling book, You Were Not Born To Suffer, Blake D. Bauer. Each year Blake helps thousands of people who cannot find effective support from conventional psychology, medicine, or religion. Blake is a world-renowned teacher and speaker with an extensive background in psychology, alternative medicine, nutrition, traditional healing, and mindfulness meditation.

Based on both his personal experience overcoming deep suffering, addiction, and adversity, as well as his professional success with over 100,000 people worldwide, Blake's pioneering work integrates what he's found to be the most effective approach to optimal mental, emotional, and physical health.

Join Dr. Michelle and Blake as they talk about:

• The mental and emotional pain he experienced growing up in an unconscious, dysfunctional family home.
• The transformation he went through after being kicked off of his high school football team for substance abuse and a DUI.
• Questions he started asking about life, success, money, and purpose at the young age of 18.
• His early interest in studying nutrition, psychology, and traditional Chinese medicine.
• How we're making ourselves sick because we're not giving ourselves the attention that we deserve.
• Why the inner narrative, "I don't matter" impacts our health from the inside out.
• His favorite self-care practice to let go of anger and anyone who has hurt you in the past.

Learn new tools to add to your wellness toolbox including:

• Developing emotional awareness and how to tap into it throughout the day.
• How to express our emotions with grace and articulate that clearly with other people when we need to.
• Letting go of the fear we have when we're about to tell people about how we really feel about something.
• Understanding where self-doubt really comes from and how we can overcome it.
• Why self-love is so important for our happiness, confidence, and growth.
• Why opening up and be vulnerable with your child can help you and them through a difficult time.

Join us and discover how you can gain greater awareness and help yourself thrive in 2020.

Get the first 65 pages of

You Were Not Born To Suffer by Blake D. Bauer

Mentioned In This Episode

• Blake D. Bauer
• You Were Not Born To Suffer by Blake D. Bauer
• Living in Vitality | AdventHealth Shawnee Mission

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"For the first time in my life, I saw the truth as it is set into song by so many poets, proclaimed as the final wisdom by so many thinkers. The truth - that Love is the ultimate and highest goal to which man can aspire. Then I grasped the meaning of the greatest secret that human poetry and human thought and belief have to impart: The salvation of man is through love and in love." - Viktor E. Frankl

As long as I have some love in my heart, it mitigates the sense of separation. - Frank Ferrante

This week we are sharing Dr. Michelle's interview with Frank Ferrante from our 2020 Rhythm & Resilience series. Frank is a Sicilian from Brooklyn living in San Francisco. A lover of life, great food, and a good laugh, Frank was also a drug addict, morbidly obese, pre-diabetic, and fighting Hepatitis C. Estranged from his daughter, single, and struggling with depression, Frank knows that life can be better than this, and looked for a way out.

Through Frank's story of love, redemption, and transformation, the viewers of the May I Be Frank documentary and readers of his book, May I Be Frank, documentary witness the power of change for themselves and the world. It's the essence of the human condition and what it truly means to fall in love again.

Join Dr. Michelle and Frank as they talk about:

• Unpacking his life before the film including health, family, work, and education.
• How the May I Be Frank documentary completely changed his life and the obstacles he went through including imposter syndrome at the beginning.
• His COVID-19 lockdown experience and how it allowed him to self-reflect and positively impact his relationships.
• What guidance he has to share on cultivating long term relationships with the people we meet during our lifetimes.
• Taking a closer look at how our behavior affects the people in our lives.
• Why he believes a key part of why depression happens is because we're not aligned with our core beliefs.
• What steps you can take right now if you are feeling lonely.

Learn new tools to add to your wellness toolbox including:

• The power of connecting with yourself and how to release thoughts and feelings that are no longer serving you anymore.
• What process he goes through to get rid of the different voices inside his head and instead just listen to one - his own.
• Why reaching out and helping someone else can be some of the best medicine for your own wellbeing.
• Unpacking why we're the happiest when we're not even thinking about ourselves but of other people.
• How we can show up as our authentic selves by focusing on what brings us joy.

Do something nice for somebody and don't get caught. - Frank Ferrante

Mentioned In This Episode

• SCBS Ep. 18: Raz Ingrasci and Frank Ferrante – Ready to Feng Shui Your Soul?
• May I Be Frank Trailer
• Stream May I Be Frank Documentary
• May I Be Frank Book:
• May I Be Frank DVD
• Day 8 - Rhythm and Resilience with Reverend Patricia T. Bass
• The Hoffman Process
• Day 6 - Rhythm and Resilience with Teri Griege
• Byron Katie

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If you want to be unhappy, think about yourself. If you want to be happy, think about others. - Dalai Lama

People in healthcare are struggling. Physician burnout levels are high. On Small Changes Big Shifts this week, Physician Coach, Speaker, and Author of many publications including the book, Everyday Resilience, Dr. Gail Gazelle, joins Dr. Michelle Robin on Wisdom Wednesday to share how we can all become more resilient each day. Prior to becoming a physician coach, and at a critically stressful time in her career, she struggled with self-doubt, constant rumination, and over-tiredness. Today we will be discussing her own health and career journey, imposter syndrome and how to vanquish yours as well as resilience during COVID-19 and especially for healthcare workers.

Join Dr. Michelle and Dr. Gail as they talk about:

• Why she shifted her career of being a veterinarian to a physician with a specific focus on hospice care.
• Why she felt called to help physicians with their chronic fatigue and burnout.
• The abusive childhood she had and how she has healed from her past.
• Unpacking the five regrets that the dying often have at the end of their lives.
• Why resilience is about shedding our old ways and learning practical strategies.
• Common themes amongst physicians who face burnout.
• Impostor syndrome narratives many physicians have going on in their minds.
• Unpacking the mental health crisis that was happening before COVID-19, now, and the outlook of it in the future.

Learn new tools to add to your wellness toolbox including:

• How to become more resilient now during COVID-19 and moving forward into the future.
• Practical strategies to help us shift from imposter syndrome, not just for physicians but for everyone.
• How you can become friends with the imposter voice inside your head.
• Learning how to reveal the deep inner strength and resilience that lies within all of us.
• Why self-compassion is one of the most powerful medicinals out there to help us heal.

Download a free chapter from Dr. Gail's book, Everyday Resilience!

My mind is a bad neighborhood that I try not to go into alone - Anne Lamott

Mentioned In This Episode

• Everyday Resilience by Dr. Gail Gazelle
• Gail Gazelle
• The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing by Bronnie Ware
• The Hoffman Process
• Byron Katie
• Positive Intelligence by Shirzad Chamine
• Five Minute Journal app
• Radical Compassion by Tara Brach
• The Wise Heart by Jack Kornfield
• Radical Forgiveness by Colin C. Tipping
• Mindful Blue KC
• 6: Dr. Amit Sood - Living From The Heart

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Take care of your body. It's the only place you have to live. - Jim Rohn

On Small Changes Big Shifts this week, Dr. Amy Novotny joins Dr. Michelle Robin to discuss how we can learn how to live life pain free. She is the Founder of the PABR Institute and co-author an Amazon #1 Best-Selling book Don't Quit: Stories of Persistence, Courage and Faith, which shares her journey on how and why she developed the PABR® Method. Dr. Amy founded the PABR® Institute (Pain Awareness Breathing Relief) 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 10 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.

Join Dr. Michelle and Dr. Amy as they talk about:

• What new findings she discovered while working as a physical therapist within the first years of her career including how the breath can help us heal.
• How we can calm down the nervous system by focusing on two things: our breath and the position of our body.
• The positive impact that breathwork and better posture had on her long-distance running besides releasing stress and tension.
• Why she has moved on from a career as a physical therapist which focuses more on the external body to how she can help people heal internally with PABR.
• Her struggles with imposter syndrome and pushback at work as she left physical therapy to teach people how to heal internally with breathwork and improved body position.

Discover how you can heal internally as Dr. Amy:

• Breaks down the enteric, sympathetic, and parasympathetic nervous systems.
• Shares the importance of letting go of bracing the body in a focused, tight stance to allow it to "hang out".
• Explains how she helps people shift out of "fight or flight mode" to relieve stress and tension by adjusting their body's position specifically the ribcage.
• Unpacks what spinal hygiene is and why it's so important for our health.
• How to stop holding your breath in a tense, guarded pose but let go and breathe freely.
• What steps she walks people through to help relieve their COVID-19 symptoms.

Learn new tools to add to your wellness toolbox including:

• Why she wants people to focus on getting their spine in as much of a neutral position as possible.
• How we can investigate what everyday activities are contributing to our back muscles being overworked and dominate in all of our movements.
• Breathing exercises you can do at any moment to help you release tension in the back.
• How to tap into a better sleep posture and why sleeping on your side with a pillow between your knees will help you breathe better.
• Where to look for the best seeds to plant in your home's garden.

You are loved. Don't give up. - Josh Groban

Mentioned In This Episode

• Amy Novotny
• PABR® Institute
• Don't Quit: Stories of Persistence, Courage and Faith
• PABR® Method
• Kyle Wilson
• Jim Rohn
• Rich Dad Poor Dad by Robert T. Kiyosaki
• SCBS Episode 265 – Paul Long
• Sproutman
• SCBS Ep. 210 – Wendy Basch
• Wellness on a Shoestring by Dr. Michelle Robin

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• YouTube
• LinkedIn

Licensed Reiki Master, Yoga Instructor, Relationship Management Expert, Mindful Leadership Coach and owner of Villalobos Vitality, Alex Villalobos-McAnderson, joins Dr. Michelle Robin this week on Small Changes Big Shifts.

Villalobos Vitality was born of the idea that everyone's inner Wolf should be cherished, nurtured, and unleashed with love and light. This is possible with the healing power of Reiki.

Combining Reiki and yoga with other personal health and healing services, Alex helps adults, children, and workplace groups find the energy of light and love that surrounds them and then put it to use their life.

Join Dr. Michelle and Alex as they talk about:

• Alex's healing journey and how Dr. Michelle has been a part of it.
• How changing her diet helped Alex achieve her health transformation, get more energy, and feel better.
• Unpacking DACA and her life being a part of it.
• Why it's not selfish to take out time for yourself but 'self full.'
• How to embrace every day of your life and how you spend your time.

Learn new tools to add to your wellness toolbox including:

• How you can move energy and feel the chakras all throughout your body by humming, "The Sound Of Music."
• The importance of moving your body especially if you're feeling in a funk.
• Stay hydrated and well rested with plenty of water and rest.
• Carve out time to experience and embrace the stillness via practices such as meditation, yoga, or prayer to tap into the deepest part of you.

Mentioned In This Episode

• Alex Villalobos-McAnderson
• Villalobos Vitality
• 20,000 Days by Robert D. Smith

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