Sofia Unfiltered

If you’ve ever felt like you and your partner just aren’t hearing each other, or you keep having the same arguments without resolution—you’re not alone.

In this episode of Sofia Unfiltered, certified sex and relationship coach Kristen O’Guin joins host Riley Rees to unpack what really breaks down in long-term relationships—and how better communication can bring you closer again.

You’ll learn:

• What “fighting fair” actually looks like
• Simple ways to stop reactive arguments
• What keeps connection strong—even when life gets stressful
• The communication habit that makes couples feel seen, safe, and supported

Whether you’re newly married or 20 years in, this conversation is full of practical, doable strategies that will help you talk—and love—better.

Episode Resources:

• Visit Kristen’s website
• Connect with Kristen on LinkedIn
• Buy Kristen’s must-read for couples, Non-Violent Communication by Marshall Rosenberg

Take Action

Struggling with the same arguments, emotional disconnection, or unmet needs in your relationship? You’re not alone, and you don’t have to figure it out on your own. Explore Sofia Health’s support options to reconnect, repair, and rebuild:

• Relationship & Intimacy Coaching
• Therapists & Mental Health Counselors
• Somatic & Nervous System Healing
• Couples Communication Tools
• Spiritual & Embodiment Support

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

If you’ve been feeling off in your 30s, 40s, or 50s—tired, bloated, gaining weight despite healthy habits—you’re not imagining it. These are common signs that your metabolism, hormones, and overall biochemistry are shifting. But here’s the problem: most advice still treats women like we’re all the same.

In this episode of Sofia Unfiltered, we talk with Dr. Onikepe “Onyx” Adegbola, a physician-scientist and expert in lifestyle, menopause, and obesity medicine. She’s also the founder of Casa de Sante, a health tech company using AI and personalized diagnostics to transform how adults approach their health.

Together, we explore:

• What’s actually changing in your body during midlife
• Why generic weight loss or “just eat less” advice fails
• How AI and advanced testing are reshaping personalized care
• Simple, science-backed changes you can start today

If you’re ready to stop guessing and start getting real answers about your health, hormones, and energy, this is your starting point.

🧠 Ready to take control? Explore our health coaches, nutritionists, and functional medicine experts who support midlife wellness.

Resources:

• Visit Dr. Onikepe’s website
• Follow Dr. Onikepe on Instagram
• Connect with Dr. Onikepe on LinkedIn

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

This week, we're doing a deep dive into our cultural fixation on weight loss, dieting, and medications with Melyssa Allen, a double board-certified lifestyle medicine professional, who cuts through the noise to offer a different perspective on health beyond the scale.

This conversation is a crucial look at the dominant narratives around weight, wellness, and the explosion of weight loss drugs like Ozempic. We unpack why our culture is so obsessed with thinness, challenging the deeply ingrained bias that tells us health looks a certain way. Melyssa gets real about the limitations of chasing quick fixes and the scale, explaining why your health isn't measured by a number, but built by your habits and guided by the power of Lifestyle Medicine: the healthier way forward.

In This Episode, We Discuss:

• Understanding Weight Bias in Health and Wellness
• The 6 Pillars of Lifestyle Medicine for Sustainable Health
• Why Healthcare Often Misses Root Causes of Health Issues
• Ozempic Weight Loss Medication Limits and Habit Change
• Focusing on Controllable Health Behaviors Not Just Weight
• Building Self-Worth and Body Image Beyond the Scale
• Mindset and Inner Work for Sustainable Wellness

Resources:

• Visit Melyssa Allen's Website
• Follow Melyssa Allen on Instagram
• Check out Melyssa Allen's Book, Healthy Living Doesn't Have to Suck
• Learn about Melyssa Allen's special offer for Sofia Unfiltered listeners (50% off first 3 months of group coaching/virtual fitness studio with code SOFIA)

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

Autoimmune conditions are rising fast—and most of us are unprepared for what that really means. In this powerful conversation, host Riley Rees sits down with Erin Holt, functional nutritionist and founder of The Funk’tional Nutritionist, to unpack the real reasons behind the autoimmune surge.

We dive into why diagnoses are increasing, why women are hit hardest, and what’s not working in today’s medical approaches. Erin explains the three stages of autoimmunity, how root causes like gut health, infections, toxins, and trauma contribute—and what to do if you’re stuck in symptom chaos.

Whether you’re navigating Hashimoto’s, Crohn’s, or an undiagnosed health mystery—this episode will give you clarity, validation, and new tools to explore.

We cover:

- Why autoimmune disease rates are rising
- What all autoimmune conditions have in common
- Problems with both conventional & functional medicine
- The 3 stages of autoimmunity
- Erin’s 6-pillar investigative framework
- The impact of food, gut health, and environmental toxins
- How trauma and mindset affect the immune system
- Why women are disproportionately affected

Episode Resources:

• Learn more about the Funk’tional Nutrition Academy program
• Listen to Erin’s The Funk’tional Nutrition Podcast on Apple Podcasts and Spotify
• Follow Erin on Instagram
• Visit Erin’s website
• Find experts specializing in immune support
• Join meditation classes to manage stress
• Gather insights into your health through blood work analyses.
• Become your own advocate with mindset coaching

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

Riley Rees sits down with Dr. Elisa Song, integrative pediatrician and bestselling author, to talk about what kids really need to thrive. From microbiome health to emotional regulation, Dr. Song breaks down her five-pillar approach to raising happy, healthy kids—without relying on quick fixes. Learn how to create resilient routines and why diet, sleep, and stress relief matter more than ever in childhood development.

In this episode, we chat about:

• What integrative pediatrics really looks like in practice
• Why chronic conditions are rising in children—and the key lifestyle factors behind it
• The five foundational pillars for building microbiome health and long-term resilience
• How to support your child’s gut microbiome through fiber, phytonutrients, and fermented foods
• Why learning to read food labels—and spotting added sugars and harmful additives—is a crucial life skill for kids
• How vagus nerve regulation supports emotional balance, immune health, and stress recovery

Episode Resources:

• Dr. Elisa’s Instagram (Instagram)
• Dr. Elisa’s Website (Website)
• Get Dr Elisa’s Book (Website)
• Find Nutrition Coaches for Kids (Explore Now)
• Browse Wellness Coaches for Teens & Kids (Explore More)
• Support Your Child’s Gut Health with Expert Providers (Book Now)
• Sign up for Tai Chi, Qigong, Meditation, Mindfulness, and Yoga live classes with Prime (get free trial)

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

In this episode, Rachael shares how she began living well with chronic illness by shifting from conventional treatments to a holistic approach rooted in nervous system support, nutrition, and mindset. Her journey offers practical tools and encouragement for anyone ready to move beyond survival and start building strength, resilience, and hope.

In This Episode, we chat about:

• Why chronic illness often requires more than conventional treatment
• How regulating your nervous system can reduce symptoms
• The role of brain retraining programs like DNRS, GUTA, and Primal Trust
• Why an animal-based diet worked when others didn’t
• How fear-based support groups can stall progress—and what to do instead

Episode Resources:

• Rachael's Instagram (Instagram)
• Rachael's YouTube Channel (YouTube)
• Book a Mindset Coach on Sofia Health (Start Now)
• Book a Functional Nutritionist on Sofia Health (Browse Providers)
• Regulate Your Nervous System with a Wellness Expert (Learn More)

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

In this episode, Kelly Baumgartner joins Riley Rees to discuss her experience of being diagnosed with ADHD at 30 and how it reshaped her understanding of herself. She shares insights on the challenges of late diagnosis, the stigma surrounding ADHD in adults—especially women—and the strategies that have helped her navigate life with greater clarity. From practical tools like external accountability and body doubling to the importance of self-compassion, Kelly offers valuable perspectives on working with, rather than against, the ADHD brain.

In This Episode, we chat about:

• Why ADHD in adults is often overlooked, especially in women
• The emotional and practical impact of a late diagnosis
• How ADHD coaching provides tailored solutions for everyday challenges
• Actionable strategies to improve focus, organization, and self-compassion
• The role of external accountability, body doubling, and dopamine menus in ADHD management

Episode Resources:

• Kelly’s ADHD Coaching & Insights (Website)
• Kelly's Instagram (Instagram)
• Kelly's Tiktok (Tiktok)
• Book a 1:1 or Group Coaching Session (Book Now)
• Support Your Mental Clarity & Well-Being with a Health Coach (Book a Session)
• Find Coaches, Therapists, and Wellness Professionals on Sofia Health (Explore Now)
• Explore Holistic Health & Wellness Products on Sofia Health (Discover More)

Exclusive Offer for Podcast Listeners
Kelly is offering 15% off any of her 1:1 or Group Coaching Packages for 2 months. Use Code: PODCAST at checkout.

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

In this episode, Lindsay DeLong joins Riley Rees to discuss key strategies for aging in place and creating an accessible home. From smart home technology to simple home modifications, Lindsay shares practical tips and disability-friendly hacks to improve safety, mobility, and independent living.

In This Episode, we chat about:

• Why planning for accessibility now is crucial for future independence
• How smart home modifications enhance accessibility and safety
• Budget-friendly accessibility modifications to improve daily life
• The importance of smart safety features in the home
• How AI and voice-controlled Devices Simplify Home Management
• Community resources for smart home upgrades and financial assistance
• The role of 3D printing in creating customized adaptive tools

Episode Resources:

• Lindsay’s Instagram (Instagram)
• Lindsay’s Tiktok (Tiktok)
• Lindsay’s Youtube (Youtube)
• At-Home Test Kits for Health & Wellness (Shop)
• Sign up for Tai Chi, Qigong, Meditation, Mindfulness, and Yoga live classes with Prime (get free trial)

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

In this episode of Sofia Health, Dr. Tami Meraglia joins Riley Rees to discuss how hormones influence women’s health, weight, and mood. She explains why traditional healthcare often overlooks perimenopause and menopause and how personalized symptom management can be life-changing.

In This Episode, we chat about:

• Why “fine” isn’t an acceptable diagnosis
• The symptoms of hormonal imbalance
• How early intervention can prevent long-term health risks
• Myths and facts about hormone replacement therapy

Episode Resources:

• Dr. Tami’s Instagram (Instagram)
• Biothrive Health Website (Website)
• Dr. Tami’s Book: The Hormone Secret (Website)
• Book a Session with a Hormonal Expert at Sofia Health (Book session)
• Take a Hormonal Test at Home (Shop)
• Sign up for Tai Chi, Qigong, meditation, mindfulness, and Yoga live classes with Prime (get free trial)

Dr. Tami’s Exclusive Offer for Our Listeners – 50% Off
Receive a home hormone saliva kit plus a review with one of Biothrive’s doctors to create a personalized program to optimize your health – $499 (regularly $999).
For more details and to take advantage of this offer, email [email protected] with the code “hormones” in the subject line. Please include your name and phone number so Biothrive can contact you and get started!
Want to work directly with Dr. Tami? Book an Appointment with Dr. Tami

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.

Riley Rees sits down with Britt Frank, a licensed neuropsychotherapist and author of the book The Science of Stuck. Britt shares her insights into why so many of us struggle with procrastination, avoidance, and self-sabotage—and how to break free from these patterns using science-backed strategies.

Britt’s work focuses on understanding how the brain responds to stress, fear, and uncertainty. She explains that feeling stuck isn’t about laziness or a lack of motivation—it’s often a freeze response in the nervous system. By recognizing these patterns and applying simple, actionable tools, anyone can begin to move forward, one small step at a time.

In This Episode, we chat about:

• Why procrastination isn’t a motivation problem but a brain-based response to stress
• How the freeze response keeps us stuck and how to break the cycle
• The role of Micro Yeses in creating momentum and overcoming inaction
• Why self-sabotage happens and how to reframe it as a survival mechanism
• Practical strategies for rewiring your mindset and moving forward with confidence

Episode Resources:

• Britt Frank’s Website (Website)
• Follow Britt Frank on Instagram (Instagram)
• Britt Frank’s Book: The Science of Stuck (Website)
• Britt Frank’s Book: Align Your Mind  (Website)
• Book a Health Coach Session at Sofia Health (Website)
• Sign up for Tai Chi, Qigong, meditation, mindfulness, and Yoga live classes with Prime (get free trial)

Thank you so much for tuning in! If you enjoyed the content, we would love it if you took 2 minutes to leave a 5-star review!

The Sofia Unfiltered by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. For any health concerns, users should seek the assistance of their healthcare professionals.