Session 1: Where Do I Even Start?

Joanna has done the research. She's read the articles, compared the studies, questioned who funded what. She's a scientist by training—she wants the data.

But here's the thing about health: the data that matters most is yours.

In this first session, Danna and Joanna sit down to map out the terrain. Sleep? Actually pretty solid (thanks, progesterone and a strict bedtime routine). Diet? A mix of good intentions and survival mode—lentils for the kids, delivery when no one feels like cooking, and chocolate stashed in every drawer.

The plan isn't dramatic. It's doable: protein at lunch, bulletproof coffee in the morning, eggs before the big meal.

The real shift? Permission to stop chasing perfection and start paying attention.

This is session one of Joanna's health journey. New sessions drop once a month.

If you want to hear the all of the coaching sessions (the real-time coaching conversations between Danna and Joanna), listen on So Frickin’ Healthy.

Access to coaching sessions playlist

If you want the coaching “behind the scenes” (health history, coaching debriefs, and Joanna’s reflection), listen on Becoming a Health Coach.

Access to the "behind the scenes" playlist

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

Your body's been dropping hints...

Time to listen! Check out the Urban Cleanse and give yourself the refresh you deserve.

Organilicious - Danna, Functional Medicine Health Coach

So Frickin' Healthy is a proud member of and produced by the SwissCast Network

Discover more great podcasts for English-speaking Switzerland

SwissCast Network

Check out Becoming a Health Coach

Want more?

If you're curious about the coaching strategies being used in each session, head over to our other podcast, Becoming a Health Coach. Megan and Danna debrief after each session and break down what's happening behind the scenes.

BHC Coaching Series - Joanna's Playlist

We're doing something we've never done before on So Frickin' Healthy. We're opening the doors to real health coaching sessions and letting you listen in.

Over the next six episodes, you'll hear actual coaching conversations between Danna and a client we're calling Joanna. This isn't polished. This isn't edited to sound perfect. This is real coaching in action, with all the messy, honest, breakthrough moments that come with it.

Why are we sharing this?

Because so many of you ask us what health coaching actually looks like. How does it work? What happens in these sessions? What kind of changes can happen when you have someone helping you navigate your health challenges?

This series answers those questions.

What you'll gain from listening:

You'll see how coaching helps someone work through real health challenges. You'll learn tools and strategies you can apply to your own health journey. You'll understand what it's like to work with a health coach. And you might just recognize yourself in some of these conversations.

Meet Joanna

Joanna is a woman in her early 40s dealing with the kind of health struggles so many of you tell us about. She's generously agreed to share her coaching journey with you, and we're incredibly grateful for her vulnerability and openness.

This is a six-episode series. Make sure you're subscribed so you don't miss any part of Joanna's journey.

If you want to hear the all of the coaching sessions (the real-time coaching conversations between Danna and Joanna), listen on So Frickin’ Healthy.

Access to coaching sessions playlist

If you want the coaching “behind the scenes” (health history, coaching debriefs, and Joanna’s reflection), listen on Becoming a Health Coach.

Access to the "behind the scenes" playlist

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

So Frickin' Healthy is a proud member of and produced by the SwissCast Network

Discover more great podcasts for English-speaking Switzerland

SwissCast Network

Check out Becoming a Health Coach

Want more?

If you're curious about the coaching strategies being used in each session, head over to our other podcast, Becoming a Health Coach. Megan and Danna debrief after each session and break down what's happening behind the scenes.

BHC Coaching Series - Joanna's Playlist

Got 10 Minutes?

Megan's been adding chia seeds to her water—along with psyllium husk and apple cider vinegar. Danna's intrigued. And just like that, we're off.

Here's what you need to know: two tablespoons of chia seeds deliver 35% of your daily fiber. They absorb up to ten times their weight in liquid, which makes them incredible for digestion—but also means you have to drink more water when you add them to your diet, or they'll pull hydration from your body.

Not into chia pudding? Use them as an egg replacement in baking. Soak them thick and they bind like flour—gluten-free and vegan. Danna's been doing it for years.

One more thing: don't buy them pre-ground. They go rancid fast. Grind them fresh, or just soak them whole.

And yes, we talked about poop. A lot.

That's your 10 minutes.

Read the Article

https://www.health.com/what-happens-to-your-body-when-you-eat-chia-seeds-11883637

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

So Frickin' Healthy is a proud member of and produced by the SwissCast Network

Discover more great podcasts for English-speaking Switzerland

SwissCast Network

Ever feel like your living space is draining your energy instead of restoring it? In this episode, we sit down with interior designer Jessica Blanco to explore the powerful connection between our physical environments and mental wellbeing.

Jessica brings a unique perspective, having transitioned from 20 years in education to interior design, where she noticed that how we start our day in our spaces carries with us through everything else. Whether you're living in a small apartment or a large home, the way your space is organized (or not) directly impacts how you feel.

What You'll Learn:

1. Why "outer order equals inner calm" applies to everyone, not just those on the autism spectrum
2. How Scandinavian cultures design intentionally to support daily rhythms and wellbeing
3. Practical tips for balancing shared spaces when family members have different needs
4. The mental energy cost of clutter; even the stuff you've stopped "seeing"
5. Simple tricks to refresh your space (hint: flowers and charging stations go a long way)
6. Why involving kids in the design and organization process matters for the whole family
7. How adjustable lighting and seating can transform a room for multiple users

Real Talk Moments: Danna gets vulnerable about living in what she calls a "tornado" with her husband and two teenage boys, while Megan shares her experience navigating design decisions with her autistic partner. Jessica opens up about not having her own space in her home—and the creative solutions she's found.

Jessica's Parting Wisdom:

1. Get embodied—pay attention to how you feel in your space
2. Take inventory—what do you love versus what are you keeping out of weird emotional attachment?

Coming Up: Stay tuned for our next episode with Jessica where we'll dive deeper into sensory considerations and designing for neurodiversity.

Connect with Jessica Blanco: https://bit.ly/jessica_designs

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

So Frickin' Healthy is a proud member of and produced by the SwissCast Network

Discover more great podcasts for English-speaking Switzerland

SwissCast Network

Ever heard of leaky gut and wondered if it's real or just wellness hype? In this episode from 2022, Megan and Danna dive deep into intestinal permeability—what it actually is, why conventional medicine struggles to diagnose it, and what you can do about it.

Originally recorded as a live YouTube session in 2022.

You'll learn the "cheese cloth" analogy that makes leaky gut finally make sense, why your body might be attacking perfectly healthy carrots, and how everything from brain fog to joint pain could be connected to your gut health.

Whether you're dealing with IBS, autoimmune issues, or just want to understand your gut better, this conversation breaks down complex functional medicine concepts into actionable insights.

Key Topics:

1. The difference between conventional and functional medicine approaches
2. Why inflammation isn't always the enemy
3. Testing options (both available now and coming soon)
4. The five R program: Remove, Replace, Reinoculate, Repair, Rebalance
5. When probiotics can actually make things worse
6. FODMAPs and elimination diets done right

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Chapters:

00:00:00 Introduction - Why We're Excited About Leaky Gut

00:01:23 What is Leaky Gut? - The Cheese Cloth Analogy

00:06:03 Conventional vs. Functional Medicine - Why Your Doctor Might Dismiss It

00:10:41 Symptoms & Testing - How Leaky Gut Shows Up in Your Body

00:15:07 Root Causes & Triggers - What Contributes to Leaky Gut

00:21:51 What You Can Do About It - Treatment and Healing Strategies

00:26:07 Elimination Diets & FODMAPs - Strategic Food Approaches

00:28:30 Final Thoughts - Everything is Connected

Mentioned in this episode:

Ready to hit reset without the boring juice-only drama?

The Urban Cleanse is calling your name — come see what it's all about!

Organilicious - Danna, Functional Medicine Health Coach

Cozy up and join us for a candid conversation as we get comfortable in our pajamas and break down the delightful documentary "Hack Your Health: The Secrets of Your Gut."

What You'll Take Away:

- Explore how gut health challenges both modern medicine and traditional beliefs.

- Join in on our discussion about bacterial balance and its health influences.

- See how documentaries can make learning about health issues entertaining and relatable.

Our Episode Breakdown:

- A Pajama Party Introduction: We talk about our fun and comfy setup for watching the documentary.

- The Gut as a Forest: Discover how Giulia Enders’ analogy sparked our own reflections on health.

- Fecal Transplants Unpacked: Get the scoop on the weird and wonderful world of poop transfers.

- Is This for You?: Find out why "Hack Your Health" could be your next Netflix documentary obsession.

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

Book your free discovery call!

Think of it as a coffee date, minus the awkward small talk. Book your free discovery call at organilicious.ch!

Organilicious - Danna, Functional Medicine Health Coach

Join us for a fascinating conversation with Dina Holzapfel, neuroscientist and founder of Red. House of Collagen in Zurich, as we explore the science and benefits of red light therapy.

What You'll Learn:

1. How red light therapy works at the cellular level by boosting mitochondrial energy (ATP production)
2. The difference between red light (630-660nm) and near-infrared wavelengths and what each targets
3. Benefits for skin health, collagen production, inflammation, brain function, and overall wellness
4. Safety considerations and practical tips for using red light therapy
5. How to choose quality devices and avoid common consumer pitfalls

Guest: Dina Holzapfel is an engineer, neuroscientist, and entrepreneur who founded the world's first red light therapy mindfulness studio in Zurich, Switzerland.

Free vs. Member Extended Cut:

This free episode covers the fundamentals of red light therapy, how it works, and practical applications. Members get extended discussion on collagen production comparison (supplements vs. red light therapy), red light therapy effects on eye health and children's myopia, and detailed guidance on shopping for at-home devices.

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

Join the So Frickin' Healthy Community

Get access to our extended cut episodes and support the show by signing up as a Member of the So Frickin' Healthy Community. You can join as a free or paid Member!

We appreciate you listening!

Join the So Frickin' Healthy Community

Ready to hit reset without the boring juice-only drama?

The Urban Cleanse is calling your name — come see what it's all about!

Organilicious - Danna, Functional Medicine Health Coach

Burnout is a beast, and we’re diving straight into the chaos of it in this episode. Danna's bravely sharing her personal saga, and trust me, it’s a wild ride through the trenches of exhaustion, identity crises, and a whole lot of tears – sorry, not sorry for the overshare, but it's real! Spoiler alert: no amount of yoga or green smoothies is gonna fix this mess, folks.

We chat about how burnout isn't just about feeling tired; it messes with your whole being. So grab your coffee, or maybe something stronger, and get ready for an unfiltered, laugh-through-the-pain exploration of what it's really like to be knee-deep in the burnout swamp.

Send Danna and Megan a voicemail or message via their website: https://www.swisscastnetwork.ch/show/so-frickin-healthy/

Mentioned in this episode:

1. Karina Schneider - Back After Burnout Podcast

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Mentioned in this episode:

Come see what it's all about

Ready to hit reset without the boring juice-only drama?

The Urban Cleanse is calling your name!

Organilicious - Danna, Functional Medicine Health Coach

In this intimate snippet, Megan and Danna get real about when and how they truly began to know themselves—not just preferences, but the kind of deep self-knowledge that shifts your life trajectory.

✨ Megan shares how her 2018 health coaching journey cracked her open to a new way of understanding her desires and body cues.

✨ Danna walks us through her twin awakenings: first, as a young adult breaking free of childhood labels, and later, as a mother rediscovering her identity beyond the roles of wife and caregiver.

Whether your moment came through a course, a breakdown, a bold leap, or just a quiet realization… self-discovery is never one and done. It's layered, messy, and so, so worth it.

🎧 Now it's your turn. Tell us about a moment you really saw yourself. Drop us a voice note—https://www.swisscastnetwork.ch/show/so-frickin-healthy/voicemail/. Your story might just inspire someone else’s next chapter. 💛

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Ever felt like burnout steamrolled your life—and now you're supposed to just “bounce back” to work like nothing happened? Yeah… no.

In this episode, we’re getting all the way real with HR expert and mental health first aid instructor Karina Schneider. We’re talking about the actual differences between stress, burnout, and depression (yes, they’re not the same thing), what to do when work is the thing that broke you, and how to re-enter the workplace without losing your damn mind.

Whether you’re deep in recovery, questioning if you’re “just tired,” or you're the boss trying not to break your team—you need this conversation.

You’ll learn:

🔥 How to recognize the signs of burnout before you hit the wall

🧠 The surprising overlap (and difference) between burnout and depression

💼 What compassionate return-to-work plans should look like

💬 Why clear communication and boundaries are non-negotiable

🎧 And why Karina’s new podcast “Back After Burnout” needs to be on your radar

No fluff. No corporate BS. Just honest, actionable, deeply supportive talk about healing and coming back stronger.

Get in touch!

Visit Our Website: https://so-frickin-healthy.captivate.fm/sfh

Leave Us a Voicemail: https://so-frickin-healthy.captivate.fm/voicemail

Join the So Frickin' Healthy Community: https://so-frickin-healthy.captivate.fm/join-so-frickin-healthy

K, love you, byeeeee

Chapters:

00:00 - Welcome to So Frickin’ Healthy

00:38 - Why burnout hits harder than we think

01:16 - Meet Karina Schneider

02:49 - What burnout really is

09:07 - Burnout vs. depression: don’t confuse ‘em

13:13 - When your job burns you out

16:05 - When life does

20:49 - Return-to-work plans that don’t suck

24:41 - Tools for a smoother re-entry

29:59 - Boundaries. Boundaries. Boundaries.

34:27 - Carina’s new podcast you’ll want to binge

36:54 - Our final mic drop 💥