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Straight-Up Wellness
Straight-Up Wellness episodes
- 117: Ali Damron on Making Self-Care a PriorityIn this episode, Ali Damron talks about prioritizing self-care:* Mental health and hormones* Fighting for time for yourself* Setting boundaries around consumption* Struggling with taking a break* Learning to say "no"* The "pressure valve"* Intentional tears* Value of alone time* Guilt is a choice* Importance of creating community* Overcoming mom guilt* Removing emotional triggers* Asking for help without "complaining"* Creating a supportive conversation* Crying and breakdowns as a good thing* Things to do when frustration hits* Finding lessons in hard things* Developing a self-care routine* Feeling good vs. feeling numb* Alcohol and when it could be good* Taking days off* Self check-ins* "Untamed" book* Step 1 to getting back to joy* Taking the action of asking* Confidence and worthiness* Types of self-care36 min
- 116: Sarah Clark on Fabulously FertileIn this episode, Sarah Clark talks about overcoming infertility and getting pregnant naturally:* Infertility statistics* Sarah's infertility journey* POF - Premature Ovarian Failure* PMS and pregnancy symptoms* Fertility treatment success rates* Over-recommending IVF* Unknown food sensitivities and toxic exposure* Stress and infertility* Functional medicine* Looking at all aspects of the body* Coaching couples together* Elimination diet* Food sensitivity testing* Zoomer panel* Delayed food sensitivities* Importance of honing in on diet* Infertility as a sign that the body is trying to protect itself* Gut health passed down for generations* Both male and female partners preparing for baby* DUTCH test for hormone levels* Low melatonin levels and gut infection* Stool testing for gut health* Stressors that impact fertility* Hair tissue mineral analysis health* How birth control affects fertility* Crazy side effects of birth control* Fertility Friday podcast* Fertility monitors* Addressing autoimmune disease before fertility* AIP diet success in recovering from autoimmune* Finding and following Sarah* Addressing mindset for fertility success* Doing things to prioritize joy* Mindfully washing your hands* Educating those around you how to handle your own feelings of infertility37 min
- 115: Cynthia Cummins on Our Own Sacred SpacesIn this episode, Cynthia Cummins talks about creating sanctuary within the home:* Cynthia's journey to mindfulness* Home as a sanctuary* Using space intentionally* Overwhelm leading to neurosis* The house as a symbol for the mind* "Operating Instructions" book* Creating a calm space* Importance of physical touch* Hugging yourself when you're alone* Kondo Method and Feng Shui for spiritual wellness in home* Balancing being over-organized* Kids in the kitchen* Spiritual practice in the kitchen* Focusing on tasks without distraction and with intention* Creating family rituals* Importance of each person in the home having a calm, quiet space* Distancing from electronics* The space within ourselves* Finding and connecting with Cynthia45 min
- 114: Robby Barbaro on Mastering DiabetesIn this episode, Robby Barbaro talks about nutrition as key for diabetes management:* Robby's Type-1 Diabetes diagnosis* Defining Type-1 Diabetes* Symptoms of T1D* Learning new lifestyle symptoms* Monitoring and testing life* High fruit intake and lower need for insulin* Cause of insulin resistance* Eliminating insulin resistance* 5 types of good carbs: fruits, starchy vegetables, bean, lentils, whole grains* What happens when combining high carb and high fat* Food timing and insulin injections* Consistency of diabetes regulation* Typical day of eating for Robby* Nutrition as key for diabetes management* One simple change to make right now* Organic and seasonal foods28 min
- 113: Matt Maruca on Sunlight for Optimal HealthIn this episode, Matt Maruca talks about the critical role of sunlight to our health:* Matt's health journey* Methods to enhance mitochondrial function* Outdoor lifestyle curing his issues* Light as the main controller of hormones* Sensitivity to blue light* Light regulating metabolism* Blue light and cortisol* Infrared essential for mitochondrial function* Sunlight and skin cancer* Sun as the base of the food chain* Why we're always breathing* How our bodies make water* Efficacy of exogenous vitamin D* The Light Diet* Epigenetics* The foreign bacteria that makes up our bodies* Main controller of mitochondrial function* The amount of sunlight we need daily* Eye is the most important surface for light* Most important time of day for sunlight exposure* Importance of watching the sunrise and set* Sungazing* Going to sleep with the sun* How blue light blocking glasses work* Getting light exposure when it's cloudy* Campfires and infrared saunas* Benefits of cold exposure* Reducing Seasonal Affective Disorder* Looking directly at the sun* Blocking blue light in the evening* 8 steps of the Light Diet* Cultivating the inner light55 min
- 112: Kathleen Trotter on Finding Your FitIn this episode, Kathleen Trotter talks about taking control of your fitness and avoiding self-sabotage:* Thriving in our own lane* Finding your consistency* Kathleen's story* Self-sabotage* There's always a solution* Movement as a non-negotiable* Tweak fitness as you go* Just start* Putting "yet" after every sentence* Strengthen through injuries* Motivation is an emotion* Brain's present bias* Self-talk that works for you* Take control of the moment* Snowballing self-sabotage* Compassionate curiosity* Difference between guilt and shame* Parenting ourselves* Approaching everything with a growth mindset* Multidimensional benefits of exercise* Building character through habit* Creating systems for consistent movement* Getting a FREE copy of Kathleen's book43 min
- 111: Dr. Kabran Chapek on How to Protect Your BrainIn this episode, Dr. Kabran Chapek talks about brain health and healing from traumatic brain injury.* Traumatic brain injury (TBI) as a silent epidemic* TBI and mental illness* Brain injury and aggression* Football players and concussions* Vulnerability of brains* Brain reserve* Zachary Lystedt Law* Cumulative brain injuries* Putting your brain in a protective state* Vitamin D for brain health* Low sugar/keto diet to protect brain* Supplements for brain health* Sleep for brain health* Fitness being the best for BDNF* Interval training* Testing for traumatic brain injury* Delayed symptoms of brain injury* SPELT blood flow scans* Symptoms of brain injury* Acquired ADD* Determining if issues are due to past brain injury* Hormone deficiencies and brain injury* Healing the brain* First Aid for your brain* Glutathione supplement* Window of time to react after possible brain injury* "Brain Rice"* Starting ketogenic diet immediately after brain injury* First Aid kit for brain health* Protecting our children's brains from injury* What sugar does to the brain39 min
- 110: Jeff Chilton on Fabulous FungiIn this episode, Jeff Chilton talks about the benefits of medicinal mushrooms:* Nutritional benefits of mushrooms* Fungi kingdom* How mushrooms grow* Natural cycle of decomposition* Formation of medicinal mushrooms* Mushroom hunting* Caloric value of mushrooms* Type of carbohydrates in mushrooms* Feeding the microbiome* Mushrooms for immune support* Species of medicinal mushrooms* Connection to Chinese medicine* Medicinal vs edible mushrooms* Buying medicinal mushrooms at the grocery store* Mushroom cooking tips* Amino acid profile of mushrooms* Importance of buying organic mushrooms* Mushroom supplements* How mushroom supplements work in the body* What to look out for in mushroom supplements* Hidden starches in mushroom supplements* Tasting for authenticity* Choosing a quality mushroom supplement* Polysaccharides* Iodine starch test* Lion's Mane mushroom* Caterpillar Fungus* The Mushroom of Immortality* Adding mushrooms to your diet59 min
- 109: Camy Kennedy on Loving Yourself to SuccessIn this episode, Camy Kennedy talks about becoming confident, connected, powerful, and purposeful:* Practicing your potential* Camy's personal story* Helping women overcome body issues* How lifestyle impacts fitness* Relationships as mirrors* Breakthroughs and breakdowns* Publicly sharing your struggle* Developing the need for perfectionism* Schooling and the perfectionism mindset* Defining what you want for yourself* 3 things for perfectionists* Creating a 10-year vision* Defining your values* 6 core values* Rewarding and celebrating yourself* Defining your potential self* Act "as if"* Mentally managing goal-setting* Feelings vs. achievement* Vision boards* Cultivating feelings based on what you have* Vibrational scale of emotions* Neutrality, acceptance, courage* Anxiety about the future; shame about the past* Concept of anchoring* InsightTimer app* Personalized affirmation creation* Self-love, worthiness, and money* Self-acceptance* Daily forgiveness practice* Getting "ridiculous"* Celebrating constantly* Hawaiian prayer for forgiveness* Creating the energy to attract what we want* Science of cortisol* Self-care routines* Book: The Power by Rhonda Byrne* Getting 1% better each day* Resetting your energy in 5 minutes45 min
- 108: Dr. Anna Cabeca on Going Keto-Green to Overcome Mid-Life Weight GainIn this episode, Dr. Anna Cabeca talks about her nutritional plan for overcoming mid-life weight gain:* Keto-Green 16 book* Easy recipes with easy ingredients* Inspiration behind Keto-Green 16* Honing in on mid-life weight gain* Including men's health* The keto green approach* Alkalinization for immunity and better health* Insidious weight gain* Urine PH testing as a vital sign of health* Goal of metabolic flexibility* Importance of feast days* International foods and their healing properties* Preventing binging* Moving from acidic to alkaline keto lifestyle* Why 93% of diets fail* Dr. Cabeca's macro calculator* Significance of number 16* Clinical trials of Keto-Green 16 program* Weight loss results* Lowering blood pressure* Rapid results in 16 days* Becoming insulin resistant as we age* Buying Keto-Green 16* 7 book bonuses* Macha to support adrenals* Support adrenals to create resilience* The need for self-care31 min
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The Small Changes that Make the Biggest Differences for Your Health – From Exercise to Keto to Meditation