Steeped In Wellness

In this episode of Steeped In Wellness, we sit down with chef Andrew Dunning to unpack his unique culinary journey and explore the philosophy and craft behind his elevated approach to cooking. We start with Andrew’s first food memory—witnessing a tableside Bananas Foster flambe as a child—and how that ignited a lifelong passion for food. He shares how this early spark eventually led him to work in kitchens during his teenage years, opting out of culinary school in favor of learning on the job through hands-on experience. His current role as a private chef in Sun Valley grew organically, starting with catering jobs and gradually building a high-end private dining business through referrals and word-of-mouth.

We discuss the realities of becoming a chef without formal training, the gritty truth of restaurant work, and the difference between social media food aesthetics and professional culinary execution. Andrew explains that while Instagram-worthy plating is popular, it’s the ability to deliver consistent, timely, and professional meals that sets working chefs apart. He also gives tips for home cooks looking to elevate their presentation—starting with good lighting, quality dishes, and white plates that don’t distract from the food.

Andrew walks us through how he crafts bespoke menus for clients, emphasizing the importance of using seasonal, local ingredients and how inspiration often comes from what’s fresh at the market. He breaks down the strategy behind executing a seamless multi-course dinner in a home kitchen, underscoring the importance of prep, organization, and designing menus that are logistically feasible.

The conversation turns to gear and essentials—Andrew travels with his own chef knives and stresses that a good sharp blade makes all the difference. He shares practical advice for sharpening knives and why it’s often worth paying a pro to do it. He also gives home cooks practical ideas for making simple meals special, like dressing up boxed mac and cheese with citrus, herbs, and chili.

Finally, Andrew reflects on lessons learned, emphasizing the importance of patience in building a career and the value of mental grit, a trait he admires in his father. He leaves us with a few favorite cookbooks, including The Food Lab by Kenji Lopez-Alt and Salt, Fat, Acid, Heat, and encourages us to be curious, resourceful, and unafraid of experimenting in the kitchen.

More:
Chef Andrew Dunning Website: https://www.chefandrewdunning.com/

Serious Eats: https://www.seriouseats.com/

Salt Fat Acid Heat: https://www.saltfatacidheat.com/

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This week on Steeped in Wellness, we dive into pelvic floor health with physical therapist Danielle Pasquale. Pelvic health isn't just for women, but critical for men too. Danielle explains her path into specializing in pelvic health, noting that a deep connection to working with women led her to this niche. She shares that pelvic floor strength is foundational for all movement, impacting athletes and non-athletes alike, and that dysfunctions can present subtly, like through chronic constipation or recurring injuries.

We move into misconceptions, like the idea that a strong pelvic floor equals a functional one. Danielle stresses that full range of motion and neuromuscular control are more important than brute strength. We discuss how symptoms like hemorrhoids, urinary leakage, and even shoulder issues can stem from poor pelvic stability. Danielle walks us through basic breathing techniques crucial for pelvic health, emphasizing that exhalation should coincide with muscle contraction to properly manage internal pressure.

We even discuss vaginal weights and Kegels, with Danielle explaining that Kegels alone miss key muscle groups, and that proper pelvic floor activations require more comprehensive engagement. We also talk about how pelvic floor health affects sexual wellness, with Danielle noting that too much tension, rather than weakness, often impairs sexual function and orgasm, for both women and men.

Danielle explains internal pelvic exams and how she creates a comforting environment, reassuring listeners that therapy can be customized to their comfort level, including skippig that internal exam when necessary. We touch on common injuries tied to poor pelvic health, like back pain and core separation.. Danielle explains how dry needling can be used to release tension and improve mobility.

More:

Performance Optimal Health: https://www.performanceoptimalhealth.com

Danielle Pasquale’s Instagram: https://www.instagram.com/dr.danielle.dpt

We shift to pregnancy, where Danielle outlines her trimester-based approach to maintaining pelvic floor health, preparing for labor, and supporting postpartum recovery. We also briefly explore cycle syncing workouts, with Danielle sharing how she tailors her strength and cardio based on hormonal fluctuations throughout her cycle.

We close by learning more about Danielle’s practice at Performance Optimal Health and her virtual offerings. The episode is filled with approachable advice, practical breathing techniques, and encouragement for everyone, at any stage of life, to prioritize pelvic health.

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of Steeped in Wellness, we sit down with Amanda Reedy, a licensed clinical social worker and Internal Family Systems (IFS) practitioner, for an insightful conversation on therapy, trauma, AI, parenting, and emotional regulation. Amanda opens up about her therapeutic approach and explains how IFS works—emphasizing the idea that our minds consist of multiple parts, each formed by experiences, trauma, and adaptation. We explore the concept of a core “Self,” the part of us that holds compassion, curiosity, calm, and choice, and how IFS helps us relate to our inner parts with care rather than criticism.

Amanda walks us through real-world examples, including her own internal sixth grader surfacing before the podcast recording. She shares how tuning into this younger, scared part helped her soothe and center herself, showing how IFS promotes emotional attunement rather than avoidance. The conversation also touches on how this therapeutic method allows us to connect with our internal critics, understand their intent, and update them to be more helpful and less harsh.

We also talk about the role of AI in mental health support. Amanda describes her experience using ChatGPT as a "pretend therapist" and raises ethical concerns about its inability to detect red flags like passive suicidality. While acknowledging that AI can offer basic support or information, she emphasizes that real human connection—and especially the felt sense of care—is irreplaceable. We agree that tech-based support is no substitute for authentic, relational healing.

We also dive into parenting, postpartum rage, and the challenge of regulating our own nervous systems while trying to support our children’s big feelings. Diana shares a moment where she momentarily "hated" her husband, and Elara talks about an "adventure" on vacation with her son.

Amanda shares tools for managing emotional overwhelm, like befriending the rage rather than pushing it away. We reflect on how societal discomfort with children’s presence in public spaces often triggers shame in parents and explore how reframing this can ease the pressure.

Toward the end, we explore the dynamics of relationships—when and how to recommend therapy to a partner, how to talk about therapy in a supportive way, and what to do when a partner isn't ready. Amanda reminds us that therapy is only one path to healing, and connection can come through friendships, movement, creative expression, and simple moments of presence. She closes with powerful wisdom: “Authenticity is not a threat to connection, it's the key.”

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We've rebranded!  The Matcha Guardians Podcast is now Steeped in Wellness.

For our first episode, we sit down with Lauren Seib, a pre- and postnatal fitness specialist, to talk about pregnancy, motherhood, and movement. Elara introduces Lauren, a longtime friend and fitness coach, and we explore how her personal journey from disordered eating and burnout in the publishing industry led her to become a strength-focused wellness expert, especially for moms. Lauren’s passion stems from being told at 22 that she might never conceive, and the transformation she made—mentally and physically—to prove otherwise.

We dig into the evolution of Lauren’s career, from spin and barre to CrossFit and NASM certification. Her philosophy is simple: pregnancy isn’t a time to sideline fitness but to adjust it intelligently. She breaks down why blanket advice like “don’t lift weights” or “keep your heart rate under 140” is outdated and unhelpful. Instead, she emphasizes breath work, pressure management, and functional strength. We explore how modifying workouts during pregnancy should be individualized, not fear-based, and how women can be strong and capable through labor and recovery.

Lauren explains the anatomy of the core, the importance of pelvic floor engagement (for men too), and how common symptoms like diastasis recti or “coning” can be addressed with intentional breathing and alignment. We also talk through the realities of postpartum life—like how women are often cleared for exercise at six weeks with no real physical assessment. Lauren outlines what realistic movement looks like before and after that six-week mark and explains why early postpartum strength training is less about intensity and more about restoring function and identity.

We also touch on the complexity of fitness and breastfeeding—how the body prioritizes milk production over muscle development—and why managing nutrition, sleep, and expectations is critical. Lauren shares how she and her husband divide parenting duties so she can keep fitness a priority and encourages moms to schedule movement the same way they schedule meals or naps. We round out the episode with practical tips on babywearing, glute recovery, and being kind to yourself as your body changes.

Finally, Lauren reminds us that strength isn’t just physical. Her mantras—“I am strong” and “movement is medicine”—underscore the power of intentional movement in building resilience, both on and off the mat.

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of The Matcha Guardians, we dive into sleep—why it’s crucial, what affects it, and how we can improve it. Diana Weil, Elara Hadjipateras, and Jon Gay share their personal experiences with sleep struggles, night wakings, and the impact of lifestyle habits like alcohol, caffeine, and screen time.

Jon shares how cutting alcohol after 5 PM has significantly improved his sleep, but one late-night drink led to a restless night—reinforcing what we know about alcohol’s effect on blood sugar and sleep cycles. Diana explains the science behind this, highlighting how alcohol disrupts blood sugar levels, leading to middle-of-the-night wake-ups. She also notes that caffeine affects people differently based on genetics, with fast metabolizers able to drink coffee at night without issue while slow metabolizers, like Jon and herself, suffer from disrupted sleep.

Elara, as a parent of a young toddler and currently pregnant, shares her reality of fragmented sleep. She’s learned to manage by going to bed early and using audiobooks as a calming ritual before sleep. She recommends The Empyrean Series by Rebecca Yarros as a great bedtime escape- "dragon smut" as she refers to it.

The discussion shifts to sound therapy for sleep. Jon has experimented with frequency tones, while Diana swears by brown noise, which she finds much more soothing than white noise. Elara explains the different types of background noise—pink, brown, white, and green—and how they each serve unique purposes, from drowning out city noise to helping anxious minds relax.

The hosts also discuss sleep training for their babies. Diana initially planned on sleep training but found co-sleeping worked best—until frequent night wakings led her to try a gentle sleep-training method with her husband stepping in for nighttime soothing. This quickly resulted in longer sleep stretches for her baby. Elara, on the other hand, takes a more relaxed approach, still offering a bottle during night wakings and embracing the unpredictability of toddler sleep.

Diana shares her experience with night terrors, which started at age 12 and continued into adulthood. Surprisingly, she found relief when she began supplementing with B12 and omega-3s, hinting at a possible nutritional link. Elara reveals that she used to talk—and even cry—in her sleep, raising interesting questions about the subconscious mind and sleep habits.

Breathing exercises for relaxation also come up. While the 4-7-8 breathing method is well-known for reducing anxiety and aiding sleep, Elara finds that box breathing (equal-length inhales, holds, and exhales) can actually increase stress when done at night. She suggests it’s better suited for daytime stress management.

From a dietitian’s perspective, Diana emphasizes the role of nutrition in sleep quality. She advises against going to bed overly hungry and suggests balanced meals with proteins, healthy fats, and complex carbs to keep blood sugar stable overnight. If mid-night wake-ups are frequent, a small snack like peanut butter with an apple or string cheese with nuts can help.  They key is combining two of the three macronutrients: fat, protein, and carbohydates.

Finally, the conversation turns to caffeine, particularly the benefits of switching from coffee to matcha. Elara breaks down how matcha provides a gentler, longer-lasting energy boost without the crash, thanks to its high L-theanine content. She suggests replacing afternoon coffee with matcha to improve sleep quality. They also highlight the new decaf matcha option from Matcha Kari for those who are caffeine-sensitive.

The episode wraps up with a reflection on society’s bias toward early risers and whether night owls are unfairly judged. The hosts also discuss the pressure of tracking sleep and fitness with technology, debating whether wearable devices actually help or just create unnecessary stress.

Ultimately, the key takeaway is that sleep quality is influenced by a mix of lifestyle choices, diet, stress management, and personal rhythms. While there’s no one-size-fits-all approach, small, intentional habits—like cutting caffeine earlier, using sound therapy, or adjusting diet—can make a meaningful difference in how well we rest.

The Empyrean Series by Rebecca Yarros: https://www.goodreads.com/series/345921-the-empyrean 

Hatch Sound Machine: https://www.hatch.co 

Nanit Sound Machine: https://www.nanit.com/products/nanit-sound-light 

Spotify Brown Noise Playlist: https://open.spotify.com/playlist/brown-noise

(00:00:00) – Intro to The Matcha Guardians Podcast
(00:00:21) – Why Sleep Is an Obsession for Us
(00:00:51) – Alcohol & Sleep: How It Disrupts Rest
(00:01:43) – Is Caffeine Affecting Your Sleep? Genetics & Processing
(00:03:08) – Why Some People Can Drink Coffee at Night & Others Can’t
(00:05:15) – Elara’s Sleep Struggles as a Mom & How She Manages
(00:06:23) – Sound Therapy: Brown Noise vs. White Noise
(00:09:59) – Do Babies Need Sleep Training? Different Approaches
(00:13:47) – The Reality of Sleep Deprivation for New Parents
(00:17:41) – Night Terrors, Sleep Talking & Strange Sleep Behaviors
(00:22:00) – Breathing Techniques for Sleep: What Works & What Doesn’t
(00:26:38) – How Diet Impacts Sleep: What to Eat & Avoid
(00:29:16) – Best Late-Night Snacks for Better Sleep
(00:30:15) – The Dangers of Overusing Sleep Medications
(00:31:59) – Are Sleep Trackers Helpful or Harmful?
(00:35:26) – Hara Hachi Bu: The Japanese Approach to Eating Mindfully
(00:38:01) – Are Night Owls Unfairly Judged? Early Birds vs. Late Risers
(00:40:09) – Should Schools Start Later for Better Sleep?
(00:42:26) – The Matcha vs. Coffee Debate: Which Is Better for Sleep?
(00:46:04) – Jon’s Experiment: Switching Afternoon Coffee for Matcha
(00:48:09) – Matcha Kari’s New Decaf Matcha for Better Sleep
(00:48:50) – Final Thoughts & How to Improve Your Sleep Tonight

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of The Matcha Guardians, we dive into the world of skincare with licensed esthetician Joan Gordon. Known for her personalized approach and expertise, Joan shares her journey from art teacher to skincare specialist, emphasizing the transformative power of tailored skincare routines and facials. 

She explains how a facial isn’t just about relaxation but a way to rejuvenate the skin, reset habits, and improve overall well-being. Joan provides a comprehensive breakdown of an effective skincare routine: starting with cleansing, followed by toning, exfoliating (as needed), targeting specific concerns with serums, and finishing with moisturizer and sunscreen. 

She stresses the importance of consistency, clean skin, and avoiding common mistakes like using body wash on the face or overloading the skin with too many products. She highlights the role of pH-balancing toners and scientifically-backed products from brands like Biologique Recherche and Valmont. We even get our producer Jon to chime in from the men's perspective. 

We also discuss the pros and cons of treatments like microneedling, lasers, and dermaplaning. While these can yield transformative results, Joan emphasizes that they should be approached cautiously, especially for those with sensitive or darker skin tones due to the risks of adverse reactions or hyperpigmentation. For beginners or those overwhelmed by skincare, Joan advises starting with three basics: cleansing, toning, and moisturizing. 

Joan also delves into the psychological benefits of skincare, noting that facials can uplift mood and encourage self-care. She highlights the importance of quality over quantity in choosing friends and maintaining a stress-free life as these factors significantly impact skin health. To those seeking a trusted esthetician, Joan suggests looking for professionals trained in high-quality skincare lines, emphasizing ongoing education and a personalized approach. 

Whether you’re a skincare novice or a seasoned enthusiast, this episode offers actionable advice and insights into nurturing both your skin and spirit. 

More: 

Biologiue Line: https://shopdelamar.com/brands/Biologique-Recherche.html 

Valmont Line: https://shopdelamar.com/brands/Valmont.html 

Delamar Hotel Spa (Greenwich Connecticut): https://www.delamar.com/hotels/delamar-greenwich-harbor/greenwich-spa

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of The Matcha Guardians, we had the privilege of sitting down with Dr. Gary Soffer, an integrative pediatrician and allergy expert from Yale School of Medicine. Dr. Soffer’s journey into medicine was anything but typical, starting in the music industry before a personal experience with a sick relative inspired him to pursue a career in healing. Today, he’s a leading voice in integrative medicine, focusing on allergies, eczema, and asthma, and we couldn’t wait to pick his brain about the rising rates of food allergies and how parents can navigate them.

One of the biggest takeaways from our conversation was how early allergen introduction has transformed. Dr. Soffer explained how the old guidelines to wait until two years of age have shifted to introducing allergens as early as four to six months. He shared fascinating insights from research, like the discovery that Israeli children, who eat a peanut-based snack called Bamba from a young age, have significantly lower rates of peanut allergies. These findings underscore how early and sustained exposure can actually protect against allergies, dispelling the myth that delaying certain foods is safer.

We also discussed the rise in food allergies and their potential causes, from industrialized diets to over-sanitization. Dr. Soffer emphasized the importance of exposing kids to diverse foods and environments—yes, even dirt and farm animals can benefit their immune systems. For us as parents, it was reassuring to hear that mild reactions are common during early food introduction and that systemic, life-threatening reactions are exceedingly rare in young children.

Another crucial topic was the psychological impact of food allergies. Dr. Soffer cautioned against unnecessary allergy testing without a history of clinical reactions, explaining how false positives can lead to over-restrictive diets, more allergies, and even eating disorders. He shared heartwarming success stories, like a child once diagnosed with eight food allergies who, after reintroduction, now eats freely.

Finally, we explored practical parenting strategies, including introducing fermented foods, encouraging food diversity, and resisting the urge to over-medicalize parenting. Dr. Soffer reminded us to focus on service and finding joy in the little moments, which resonated deeply as moms navigating our own parenting journeys.

This episode left us feeling more informed, empowered, and ready to share these insights with you all. We hope it does the same for you!

Gary Soffer, MD on Instagram: https://www.instagram.com/garysoffermd

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This episode of The Matcha Guardians Podcast features Rebecca Washuta, a licensed dietitian, nutritionist, and health coach with expertise in weight loss and habit formation. Rebecca shares her journey from neuroscience and pharmaceutical sales to nutrition, sparked by her desire to address the root causes of disease through preventive health. She candidly discusses her career pivot, the challenges of starting her practice during the pandemic, and the rewards of virtual consultations that expanded her client base.

A significant portion of the discussion focuses on GLP-1 drugs like Ozempic, used for weight loss. Rebecca provides a balanced perspective, emphasizing their effectiveness when combined with lifestyle changes, such as working with a nutritionist and engaging in regular exercise to preserve muscle mass. She cautions against their long-term use due to potential side effects, including thyroid cancer, pancreatitis, and digestive issues, and explains the risks of weight regain post-usage without sustained behavioral changes.

Of course, we also discuss postpartum weight management and the myths surrounding pregnancy and breastfeeding. Rebecca debunks the notion that breastfeeding universally leads to weight loss, emphasizing the hormonal shifts and caloric demands that can make weight loss challenging during this period. She also highlights the importance of balanced blood sugar levels, tailored nutrition, and individualized approaches to managing weight during and after pregnancy.

Rebecca advocates for sustainable habits over quick fixes. She critiques the "calories in, calories out" mentality, explaining that metabolic processes and food quality significantly influence weight management. Her advice includes mindful eating, avoiding late-night snacks, and engaging in strength training to maintain muscle mass. She underscores the importance of flexibility in habit formation, recommending preparation and planning, especially for busy parents.

The discussion rounds out with Rebecca's supplement recommendations, including probiotics, vitamin D, magnesium glycinate, and Omega-3s, tailored to support overall health. Her philosophy centers on personalized, realistic approaches to health and wellness, underpinned by the mantra: "There are no shortcuts; success requires patience and consistency."

This insightful episode offers practical advice and debunks common misconceptions about health, weight loss, and nutrition, making it an invaluable resource for listeners striving for wellness in their busy lives.

• Happy Healthy Nutritionist: https://happyhealthynutritionist.com
• Matcha Guardians Instagram: https://instagram.com/thematchaguardians
• Rebecca Washuta’s Instagram: https://instagram.com/happyhealthynutritionist
• Eufy Smart Scale on Amazon: https://www.amazon.com/eufy-Intelligent-Bluetooth-16-Measurement-Multi-Modes/dp/B0BRBZRTM2
• GE Smart Scale on Amazon: https://www.amazon.com/GE-Bathroom-Bluetooth-Rechargeable-Accurate/dp/B0B9QXT1KS
• Withings Smart Scale on Amazon: https://www.amazon.com/WITHINGS-Body-Smart-Percentage-Composition/dp/B0C3JNJPZ7

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode of The Matcha Guardians, Diana Weil and Elara Hadjipateras share intimate and vivid details of their birth stories, offering a raw and honest perspective on childbirth. They reflect on their experiences with humor, vulnerability, and practical insights, highlighting both the beauty and unpredictability of the journey to motherhood.

Elara begins by recounting her scheduled c-section due to her son Koa’s breech position. She recalls the surreal and calm lead-up to the procedure, marked by routine moments like packing her hospital bag and discussing home renovations with her husband, Peter, in the operating room. Despite initial nerves about the epidural, the procedure itself was smooth and quick, lasting just 19 minutes. Her son’s immediate arrival brought immense joy, but her postpartum experience took a sharp turn with a severe and unexpected case of postpartum preeclampsia. This dangerous condition caused her blood pressure to spike, requiring an extended hospital stay, a magnesium drip, and constant monitoring. Elara describes the emotional and physical toll of this ordeal, including her determination to refuse a catheter and her struggle to control her anxiety-induced “white coat syndrome.” She credits her supportive family and nursing team for helping her navigate this challenging time.

Diana’s story is equally compelling but takes a different trajectory. Hoping for an unmedicated birth, she labored at home before rapidly progressing into intense, unrelenting contractions. Arriving at the hospital, her labor advanced quickly, but complications arose when she stalled at seven centimeters dilation. Despite hours of pushing, her son Elio’s position and her developing infection necessitated an urgent c-section. Diana recounts the physical and emotional demands of labor, the eventual relief provided by an epidural, and the bittersweet moment of meeting her son after he needed brief NICU intervention. Reflecting on the process, she shares her mixed emotions about the experience, emphasizing the mental resilience required for childbirth.

Both women underline the unpredictability of labor and the importance of advocating for oneself during medical care. They conclude by celebrating the transformative nature of motherhood, affirming that despite the hurdles, the arrival of their sons made it all worthwhile. In a future episode we will cover breastfeeding and "the fourth trimester" (after birth).

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This week, we have the privilege of sitting down with Karen Malkin, a trailblazer in health coaching, integrative medicine, and brain health. We explore her inspiring journey from a lifelong passion for wellness to becoming a board-certified holistic health counselor and an expert in cognitive decline prevention. Karen’s story is a testament to the power of prioritizing the mind-body connection and learning from life’s challenges, including her experiences as a mom to four energetic boys.

Karen walks us through her unique approach to health coaching, which goes beyond surface-level advice. She believes in creating sustainable behavior change through motivational interviewing, personalized goal setting, and empowering her clients to discover their own solutions. We dove into the ethics of coaching, the importance of certified professionals, and how coaching can help bridge the gap between medical advice and actionable, day-to-day habits.  She even gives the Matcha Guardians some real-time health coaching!

We also discuss Karen’s passion for brain health, a focus inspired by her father’s battle with Alzheimer’s. She introduces us to Dr. Dale Bredesen’s ReCODE and PreCODE protocols, comprehensive plans that address cognitive decline through lifestyle changes like nutrition, exercise, stress management, and detoxification. Karen also shares practical tips for those of us who might not have the time or energy to dive fully into these protocols but still want to support our brain health as we age. Small changes, like reducing sugar, incorporating strength training, and maintaining healthy sleep habits, can make a big difference.

For those of us feeling overwhelmed by the idea of reducing toxins in our environment, Karen gives us approachable steps to take, like investing in a water filter, checking air quality, and even something as simple as taking off our shoes when we come home.

We wrap up with a conversation about our favorite new snack—Matcha Guardians energy bars! Karen played a big role in creating these nutrient-packed bars, which are as delicious as they are wholesome. It’s another example of how she continues to inspire us to prioritize our health, even when life gets busy.

• Karen Malkin’s Website
• Matcha.com Energy Bars
• Environmental Working Group
• EWG Tap Water Database
• Apollo Health & ReCODE Protocol
• BrainHQ Cognitive Training App

Connect with Elara and Diana!

On Instagram: https://www.instagram.com/steepedinwellnesspodcast

Or head over to https://www.matcha.com

And use code GUARDIAN for a generous discount on your order of Matcha & wellness boosts!

The Matcha Guardians Podcast is produced by by JAG Podcast Productions: https://jagpodcastproductions.com/

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.