Take the Upgrade

By Julie Davey, NP and Kari Coody, Pharm D.Health & Fitness Music

Take the Upgrade episodes

January 18, 2021137. Your healing story with Dr. Karyn Shanks
Karyn Shanks, MD, is a physician, teacher, and author of Heal—A Nine-Stage Roadmap to Recover Energy, Reverse Chronic Illness, and Claim the Potential of a Vibrant New You.

In this episode, Kari and Dr. Shanks discuss the important and, often times complex, topic of hormones and how we can begin to work toward balance in this area.

When an individual is suffering as a result of hormone imbalances, it is important to take a broad lifestyle approach. Many times, we can correct and relieve the suffering through focused self care (eating well, sleep, exercise, managing stressors). But there are cases when self care alone isn't enough to get our body into the correct balance. That's where the use of bioidentical hormones can be utilized. Women who require supplemental hormone therapy shouldn't view the use as a "failure" but should rest in knowing that hormone therapy can be safely and successfully utilized.

We all know the toll stress can take on our bodies. Dr. Shanks explains that when we are stressed, our body is in survival mode and our bodies focus solely on producing what we need for survival, but the body isn't able to make other hormones necessary to keep us in balance.

On the flip side, stress isn't inherently bad. Stress is the physiology that supports us so that we can face life's challenges. And it's through those challenges that we grow and become successful. The difference between bad and good stress is perspective.

To wrap up this episode, Dr. Shanks shares her top three practical ways to start supporting your body naturally:

Focus on quality sleep

Make yourself a priority

Consume a nutrient dense, whole food diet

Connect with Karyn→👇🏻

Website: www.kayrnshanksmd.com

Heal by Karyn Shanks, MD

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32 min
January 11, 2021136. What does it mean to have a 'Fit Period"? with Jen Cino
Jen Cino is a certified personal trainer, hormone specialist, nutrition coach, and essential oils specialist. Jen's mission is to show women how to sync their lifestyle/business, fitness, food, and fun to their menstrual cycle so they can reap the benefits of living in alignment with all of their cycle superpowers.

In this episode, Jen shares how the different phases of our menstrual cycle require different foods and exercise to optimize our health (physically and emotionally). Women experience 4 phases during their cycle. It is key to make sure that you are eating enough! So many hormonal issues are caused by nutritional deficiencies. Let's break it down:

Phase-Menstruation: This is when you get your period. Our hormones are at their lowest level. Your energy is lowered. Rest is key during this phase. You will feel better and look better long term if you take the time to rest. Days 3-5 energy picks up due to hormones picking back up.

Phase-Follicular: Metabolism is slower during this phase. So you don't have to eat quite as much but will experience more natural energy. Leading up to ovulation, your energy is super high and you may not require as much sleep. This is the time to do those higher intensity workouts and focus on foods that support your gut health.

Phase-Ovulation (around day 14 of a 28 day cycle) Estrogen is peaking and we are looking and feeling great! Although you still have the energy to do high intensity workouts, those should be avoided during ovulation. Women are 3 times more likely to have ACL injuries during ovulation. This is a good time to focus on strength training due to the increase in testosterone.

Phase-Luteal: This is when hormones will start crashing again. This is the "PMS" phase. This can be 10-16 days depending on your cycle. PMS doesn't affect everyone and is a result of a hormone imbalance. Our body temperature is higher and metabolism is higher. You may feel cravings and feel hungrier during this phase. Your body is requiring more energy. Eat foods that are rich in magnesium (spinach, dark chocolate) which will help balance mood. If you are deficient in magnesium, you may experience depression and anxiety during this phase. Lower intensity workouts are best during this phase.

Wondering where to begin? Start by tracking your cycles. Then start symptom tracking by noting how you feel each day during your cycle.

In closing, Jen and Julie discuss the importance of getting to the root cause of any issue so that true, lasting transformation can take place.

Connect with Jen→ via social media👇🏻

Instagram: @lifeasjenn

FB group: fit.period.community: hormones, fitness, and women's health

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On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

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40 min
January 04, 2021135. The *all new* Level UP Detox with Julie and Kari
More info and to sign-up for The Level Up Detox

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On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

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28 min
November 30, 2020134. A New kind of Cereal with Ian and Margaret Wishingrad
Advertising duo Ian & Margaret Wishingrad have been working together for over 5 years, growing their first company, creative agency BigEyedWish, from a shared desk at a co-working space to a multi-million dollar company with clients such as AT&T, Nestle, and Diageo. Their second brainchild, Three Wishes cereal, was two years in the making and just launched at the end of 2019.

When Margaret began searching for cereal options to feed her baby, she was disappointed in the options she found on the grocery store shelves. Margaret found that cereals on the market contained ingredients that she did not feel comfortable introducing into her child's diet. Margaret knew that she couldn't be the only parent who felt this way! So, Three Wishes Cereal was born!

Three Wishes is a high protein, low sugar, grain free breakfast cereal that tastes like the cereals of your childhood, made with modern day clean ingredients. Three Wishes contains ingredients such as chickpeas, pea protein, and tapioca -a feat of food science- and currently comes in three flavors: cinnamon, honey and unsweetened. With 70% less sugar and as much as 8x the protein of their decadent counterparts, there's nothing on the shelf like it. Three Wishes is a plant-based, gluten-free certified cereal free from wheat, dairy, soy, oats, corn, rice and peanuts.

You can purchase Three Wishes Cereal online at www.threewishescereal.com or visit the website to see what retailers in your area carry the cereal. Margaret and Ian have been generous enough to give our listeners a discount code! Use the code taketheupgrade10 at checkout to save 10%!

Connect on the web: www.threewishescereal.com

Connect on Instagram: @threewishes

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Follow Julie-->www.instagram.com/juliedaveynp/

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On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

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18 min
November 23, 2020133. How to go from stressed to thankful with Kari Coody, Pharm D
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Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

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12 min
November 16, 2020132. Tips for staying on track this Holiday Season with Julie and Kari
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On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

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27 min
November 09, 2020131.Your Guide to Ditching Sugar with Julie Davey
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Check out the book and bundle boxes

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

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19 min
November 02, 2020130. How to Prioritize your Health and Work outs with Emily Coffman
Emily Coffman is a retired Division 1 athlete, who was tired of girls feeling like they have to go on diets and strict workout plans in order to be healthy and reach their goals. She launched Girls Gone Healthy, a podcast where she helps overwhelmed girls begin the journey of getting in shape, feeling more confident in their body, and eating right.

In this episode, Emily and Julie discuss the tips below regarding how to prioritize health and movement.

Know your why for living a healthier lifestyle.

Make your health a hobby in your life.

Focus on the "big rocks", meaning focus on the big picture without getting discouraged with some of the small hurdles along the way.

Make your health a habit. Add in new elements along the way, without making several drastic changes at once.

Connect with Emily→ via social media👇🏻

Instagram: @girlsgonehealthypodcast

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Facebook:

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Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

👉🏻spotify: http://bit.ly/aNSpodcastspotify

👉🏻google play:http://bit.ly/aNSpodcastgoogle

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27 min
October 26, 2020129.The Gateway to Health: Part 2 with Julie Davey, NP
Learn more about GI MAP Testing and The 5 Day Gut Reset Guide: www.juliedavey.com/services

Join the Upgrade your Sweet Treats challenge

Connect with us→ via social media👇🏻

Facebook:

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Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

👉🏻spotify: http://bit.ly/aNSpodcastspotify

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38 min
October 19, 2020128. The Gateway to Health: Part 1 with Julie Davey, NP
Connect with Julie and learn more about healing your git at www.juliedavey.com

Download Julie's FREE ebook: 4 Gut Hacks you need to know

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Facebook:

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Follow Julie-->www.instagram.com/juliedaveynp/

Follow Kari--> www.instagram.com/karicoody/

On the web: www.anaturalshift.com

Upgrade on the go- 3 ways to implement your learning! Free download: http://bit.ly/upgradeonthego

Links to listen:

👉🏻itunes: http://bit.ly/aNSpodcast

👉🏻spotify: http://bit.ly/aNSpodcastspotify

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37 min

About Take the Upgrade

From the publisher's feed

We are sisters passionate about helping others rise to the next level. We are the co-founders and owners of a natural shift. and we created this podcast with you in mind! Each week we will share…