Many of the women I talk to who are working on getting fit and strong are really wanting a "toned" body. But the key to tone is MUSCLE tone. And no matter what goal you have, the bottom line is that adding (and preserving) your muscle is one of the keys to longevity, strength, and your ability to thrive as you go through time.

In today's show, I'm joined by Dr. Gabrielle Lyon, a functional medicine physician, and my own personal doctor. We discuss the concept she coined called "muscle-centric medicine." She believes that it's not that we're "over-fat" - it's that we're under-muscled.

When you learn some of the amazing things that muscle actually does, I think you'll agree that optimizing it through the way you work your 4 pillars of health is an essential awareness piece to have and will really support your goals and long-term health.

Enjoy the episode, and get all the notes, resources, and additional links here.

Mentioned in this episode:

Dr. Lyon’s Website

Dr. Lyon’s Instagram

Free Lyon Protocol Guide

Protein 101

Berry Green Protein

How Muscle Works

The Four Pillars of Health

The Body Fuel System

COMPLETE SHOW NOTES AND LINKS PAGE

In today’s episode, I’m joined by Dr. Jolene Brighten, a prominent leader in women's medicine and the emerging science of post-birth control syndrome. We take a deep dive into the menstrual cycle, women’s health, the effects of birth control - and how to best support your system as you go through time.

Since every system in your body is impacted by your hormones, it’s so important to understand how they work - as well as what you might be feeling when they aren't working optimally - so you can take action to care for yourself, and not be lost in the darkness of misunderstanding and fear about the inner workings of your own body.

My goal in this episode is to empower you as a woman with the knowledge you need to make the best choices for yourself, and the know-how to advocate for your health to the care providers you work with.

**Show Image:**

Mentioned in this episode:

Dr. Jolene Brighten’s Website

Dutch Hormone Test

More test panels you can get yourself

Full Body Collagen

The Four Pillars of Health

"Beyond the Pill" by Dr. Jolene Brighten

Dr. Brighten's One Day Post Birth Control Syndrome Diet Handout

The Body Fuel System

Seed Cycling for Hormone Balance

Acne after stopping birth control

COMPLETE SHOW NOTES AND LINKS PAGE

When our hormones are in balance we look, feel, and perform at our best. However, as we go through life, our hormones can shift and change causing a range of symptoms including fatigue, weight gain, and mood swings to name just a few.

In today’s episode, I’m joined by Dr. Sara Gottfried, a doctor who specializes in women's hormone health and is a three-time New York Times bestselling author of books I love, including "The Hormone Cure."

We take a deep dive into how our hormones work and address 7 imbalances that are very common for women so you can better understand and address signs your body can be sending you.

My biggest goal in today's episode is to provide you with this valuable information so you are empowered to advocate for your health care needs and can better navigate the sometimes dismissive messaging you may hear from unenlightened doctors.

Enjoy the episode, and get all the notes, resources, and additional links here.

Mentioned in this episode:

The 4 Pillars of Health 

Top 5 Ways to Beat Stress

30 Day Booty and Abs Challenge

How to Sleep for a Leaner, Longer, Healthier Life

4 Steps to get Flat Abs and Burn Belly Fat

Rock Your Life

Dr. Sara Gottfried’s Website

Dr. Sara Gottfried's Books

Adverse Childhood Experiences (ACES score)

COMPLETE SHOW NOTES PAGE

Today, let's continue our conversation from last week about key hormone players. I'll be digging into the thyroid, insulin, ghrelin, and leptin (your hunger and fullness hormones) plus and human growth hormone today to set us up with a good foundation to learn from the women's hormone doctors I'll be inviting on the show in upcoming episodes.

Our hormones don't act by themselves. They're all "players" in a carefully orchestrated system. I said orchestrated, and I truly mean "like an orchestra" - and this orchestra must play a balanced and carefully regulated symphony in order for us to feel our best, look our best, and to live a long, healthy life in a strong body.

Get the complete and extended notes and resources mentioned in today's episode here.

Mentioned in this episode:

Last week's show - Women's Guide to Hormones part 1

Rock Your Life

4 Pillars of Health

Whole Sleep

The Body Fuel System

How to Sleep for a Leaner, Longer, Healthier Life

The Better Sleep Guide

Show Notes Page

In today’s episode I’m digging into some of the key hormones we should all be aware of as women like estrogen, progesterone, testosterone, DHEA, adrenaline, and cortisol - what their key functions are, how they serve us throughout our lives, and signs and symptoms of imbalance so you can be proactive in your health care.

If your hormones are your body's symphony orchestra, we want to make sure that all the instruments that make it up are tuned and in balance so that the "song" your cells and organs are listening to is harmonious and continues to add years to your life - and life to your years!

Get the complete and extended notes and resources mentioned in today's episode here.

Mentioned in this episode:

4 Pillars Of Health

Top 5 Ways to Beat Stress

30 Day Challenge Meal Plan

How to Sleep for a Leaner, Longer, Healthier Life

Healthy Eating 101

Home Workout Domination

Fitness 101

4 Steps to Get Flat Abs and Burn Belly Fat

Your Lab Work

Show Notes Page

I'll never forget how moved I was watching Dr. Terry Wahls' TED Talk back in 2011. This remarkable doctor had managed to reverse the symptoms of multiple sclerosis that had her wheelchair-bound for 4 years using a functional medicine and customized nutrition approach. Many of the health-boosting strategies she used to heal herself are accessible, easily applicable, and can be done on a budget, and in today's episode, she'll share her amazing journey as well as tips and techniques you can implement right away to enjoy better energy, better health, a fitter physique, and a longer life. Enjoy the episode, and get all the notes, resources, and additional links here.

Mentioned in this episode:

Dr. Walhs' Website

Dr. Wahls' Seminar

Dr. Walhs' Ted Talk

Free Diet Handout

The Body Fuel System

The Wahls' Protocol 

Become a practitioner

Apply for her Study

Berry Green Protein

NeuFit

Published studies

EPISODE WEBPAGE

When it comes to seeing results and living a long, healthy life, how and what we eat is hugely important. So why isn't there one simple way to do it that we can ALL follow? Different things work for different people at different times, and with our unique genetics, body types, goals, and lifestyles, it's important to experiment to discover what works the best for YOU.

I know how confusing all of the different information out there can be! So in part 2 of the "Seeing Results Faster" series, I’m digging into the different eating styles, some universal practices that we can ALL apply to different eating strategies - plus, how to tune into your body and take back control so you can see lasting results!

Get all the extended resources and links mentioned in this episode on the show notes page here.

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Mentioned in this episode:

Unicorn Bowl Recipe

Whole Betty Berry Green Protein

Whole Betty Full Body Collagen

BFS

Protein 101

Carbs 101

Healthy Fats 101

Buckwheat Bread

The 4 Pillars of Health

Episode page

Tuning into our inner wisdom and strengthening our intuition can be one of the greatest ways to get more out of life on every level, reduce stress, and feel more deeply connected to yourself and others. In today's episode, psychic psychologist Dr. Joy Martina joins me to talk about these important subjects, covering boundary setting, her quick hack for changing from a negative to positive state of mind, tuning into our "flow" with grace and ease, and her powerful 5 step process to strengthen your intuition. You will leave this episode with lots of great insights and practical tips to apply right away!

Enjoy the episode, and get all the notes, resources, and additional links here.

------------ Mentioned in this episode:

Joy's website

Her Book- How to Use Your Intuition to Change Your Life

Rock Your Life Online Home Workout Studio

Sleep Your Fat Away Bootcamp

Full Body Collagen

40 Years of Zen

Joytribe

EPISODE WEBPAGE

While all the fast fix solutions sound tempting, and some even work in the short term, many leave us worse off than when we started. So today, I'm unpacking part 1 of a 2-part series on how to actually see results faster - the smart, sustainable way. I'll be digging into why we want to do more than just "lose fat," the best ways to train for sustainable fat loss, mistakes you may be making when it comes to tracking your progress, and how to really optimize your fittest physique with exercise, sleep and stress management tools for a long healthy life in a fit body you love.

Enjoy the show, and get all the resources mentioned in today's episode on the show notes page here.

Mentioned in this episode:

How to take progress pictures

The Truth about your weight

Women's Resistance Training Guide

How to train when you're sick or injured

Rock Your Life Online Home Workout Studio

Lioness Strength Training Program

Whole Sleep

How to Sleep for a Leaner, Longer, Healthier Life

4 Sigmatic Blends

Blue Blocking Glasses by True Dark

Top 5 Ways to Beat Stress and Get More from Your Workouts

Join me and special guest Sarah Prout, manifesting coach, renowned worldwide speaker, and author of "Dear Universe" for an authentic conversation about the power of how we tell our stories, the trouble with the coma of convenience, and the value of taking personal responsibility. This episode was recorded during the peak of the 2020 pandemic and we discovered that our internet connection wasn't always as strong as our heart connection - so my apologies for a couple of dips in the audio quality.

Enjoy the episode, and get more on our show notes page here.

Mentioned in this episode:

Sarah's website

Goalcast Video

Dear Universe

7-Step Intention Setting Worksheet

Journey to Manifesting Podcast

90-Day Home Workout Challenge

The Body Fuel System

Berry Green Protein