The Good Mood Podcast

This is a podcast about mental health. And while it may seem trivial, I suppose, hair loss is one of the most psychologically and emotionally upsetting symptoms that plagues the people who come into my office. 

Treating hair loss is also sometimes the bane of my existence. There are so many reasons why hair loss can occur, or why someone may deal with brittle or dry hair. There are so many different TYPEs of hair loss. And, even more difficult, many causes are difficult to reverse, such as hormonal hair loss, and, the reversible causes take time, three to six months at least to see new regrowth. 

A few years ago I started to experience hair loss. And, it seemed like almost every patient who came into my office at that time was experiencing the same. There's nothing as confidence-destroying as being asked to solve a problem in others that you haven't found a solution to in yourself. I felt like a fraud. I did, however, manage to get on top of the shedding only to experience more hair loss this year. 

Again, I've been able to get on top of it, but again, treating hair loss isn't easy. 

One of my go-to gurus for all things hair is Taylor Morozova, a hair stylist, beauty expert (and Jill of All Trades). She's a lake surfer, who now surfs the ocean in Florida, and the host of the Weird Waves Podcast. She works in fashion and owns a hair salon in a doctor's office (which is an important but interesting juxtaposition). 

According to Taylor (and I agree) our hair, skin and nails are not just aesthetic aspects of our bodies, their health are key indicators of our body's entire state. Often the first signs of disease or imbalance show up in these superficial organs, and so working with someone who is helping you pay attention to changes in these areas are crucial for supporting your health and preventing disease. 

Taylor and I talk about hair loss, hair care, including what products to focus on and how to choose a shampoo regime (hint: natural is not always better!), and whether thickening shampoos or scalp treatments are worth it. We even talk about hair brushes that can support hair growth, and the importance of scalp massage and correctly identifying the cause of hair loss in order to create a plan to treat it. 

This is such a cool episode, and I know you'll get something out of it if you struggle with hair loss and slow regrowth. 

Find Taylor on Instagram: https://www.instagram.com/wavebabebeauty/

For information on body image and the impact of weight loss diets on hair (and how to reboot your metabolism to kickstart hair growth among other things, sign up for my course You Weigh Less on the Moon! https://learn.goodmoodproject.ca/courses/you-weigh-less-on-the-moon

Is nutrition a confusing and sometimes shame-inducing topic for you? Do you read one headline after the next confused about coconut oil, bananas, red meat, or what foods are "good" and what foods are "bad"?



The topic is daunting, so I created this solo episode, on the The Dos and Don'ts of Human Nutrition.

You can hardly blame us. As someone who studies health and nutrition for a living, even I find myself caught up in this health claim game of ping-pong. How could one claim be true if the complete opposite claim was being made? Was coconut oil the devil incarnate, or the next belly-fat blasting super food? Do vegan diets cure diabetes or cause it?

With conditions like cardiovascular disease, type II diabetes, and mental health conditions, on the rise, it becomes imperative that we make an effort to understand the health impact of our food choices.



Understanding the Do’s and Don’t’s of Nutrition can help us harness the power of food to heal the body and prevent disease.

For more on nutrition, check out my course Feed Your Head https://learn.goodmoodproject.ca/courses/feed-your-head

Christina De Avila is a certified diabetes educator and naturopathic doctor. In this episode, we talk type II diabetes — how lifestyle is really at the core of managing this very common and chronic, often devastating, end-stage condition, and how to take a balanced approach to modifying one’s lifestyle: it doesn’t have to be an all-or-nothing Diet with a capital D. 

Small, meaningful changes that are strategic, and individualized is where it’s at and this requires time which is why we both feel strongly about the ND model: we get to know you and your unique needs and lifestyle and work from there.

But it’s not just type II diabetes—type II diabetes is an end-point stage of pre-diabetes and insulin resistance and metabolic dysfunction which I see every. day. In my patients who don’t have any actual signs of diabetes. We talk about how insulin resistance and metabolic dysfunction is on a continuum and many people fall somewhere on that continuum without even knowing it.

Things like fatigue after eating, abdominal weight gain, brain fog and inflammation, anxiety, mood issues, fatty liver and elevated triglycerides, PCOS, or other hormone dysfunctions, and so on, ca all be signs that the body is not sensitive to insulin.

I talk blood sugar all. the. time. Over and over again I feel like I’m on repeat and it’s so important because it’s a core fundamental imbalance I see when it comes to mood and hormones, so I’l l keep repeating myself until I die or until everyone’s blood sugar is regulated.

So listen in, we talk some great tips, Christina is very articulate and knowledgeable and explains it all very well so you can explain it to your friends with ease and look like the smartest person in the room.

Also, remember to check out You Weigh Less on the Moon where I talk about weight loss diets and how they don’t work (for regulating your insulin or diabetes, etc.) and how really working WITH your body and loving yourself AND eating intuitively (which we also discuss a bit in the podcast) is where it’s at. AND that there are key components that can drive metabolic dysfunction and contribute to unwanted fat gain but addressing them is not as simple as just cutting carbs, or calories, or cutting out meals—it’s about understanding the root cause and supporting metabolism with the right nutrients and lifestyle practices.

The course comes with 38 mini lessons including journalling prompts, visualizations and meditation to help you connect more closely with your body and metabolism. It’s $34 for lifestyle access that you can work through at your own pace, anytime.

Find Christina: 

Instagram: https://www.instagram.com/theportuguesenaturopath/

Her Website: theportuguesenaturopath.ca

Join You Weigh Less on the Moon 

learn.goodmoodproject.ca/courses/you-weigh-less-on-the-moon

I don't like treating weight loss. As a naturopathic doctor, my principles are to treat the root cause of disease, do no harm, and work with the healing power of nature. Most patients who want to lose weight expect to be put on a calorie-restricted diet and, frustratingly, calorie-restricted diets don't work. 

Most people enter a cycle of calorie (or carb, or meal) restriction, find the diet gets harder, they inevitably fall off the wagon, and "cheat", and then gain the weight back and more. This is why 95% of people who go on a diet, gain everything back and more in the subsequent 1 to 5 years. A yet even modern medicine conspires to recommend weight loss to patients with pre-diabetes, or diabetes, cardiovascular disease, and hormonal conditions like PCOS. 

But, in the words of Linda Bacon from her Scientific American article "Fat is Not a Problem", "Telling people they need to lose weight is a lot like telling someone with a cold to stop sneezing so much—it may not be possible and won’t make the cold go away."

The problem is that, in order to lose weight, we need to get healthy---metabolically healthy. 

And now, because of diet culture, we often have to break through walls of stigma, shame, yo-yo dieting, poor relationships with food, and body image, in order to get to the core of metabolic healing, which works very differently from traditional weight loss methods, and may not result in immediate weight loss, or any weight loss at all, despite being beneficial to your body as a whole. 

So, I created a course called You Weight Less on the Moon, on my site The Good Mood Project (check the link in bio to join for just $34). 

This episode of the Good Mood Podcast gives you a sneak peak in to the first chapter, called "Why Diets Don't Work", as well as my story with body image, food, and dieting---it should be an interesting listen if you're at all interested in dismantling diet culture, and restoring metabolic health through root cause, guilt and shame-free medicine that honours your body's wisdom and hunger cues. 

About the course: 

The course contains 11 Chapters and 38 lessons, with mini videos, journalling prompts, and audio meditations and visualizations. It even contains a 40-minute yoga flow. 

We talk about body image, diet culture, and weight stigma

Metabolism, set point weight, reverse dieting, and stress' impact on the metabolism

Hormonal causes of metabolic dysfunction: cortisol, insulin, leptin, the thyroid hormones, and the sex hormones.

Relationship with food: Intuitive and Mindful Eating. 

Body Image: self-compassion, body neutrality, and Polyvagal Theory

The digestive system and lymphatic system

Gentle nutrition, such as reducing inflammation and satiety building

And embodied lifestyle practices for helping us develop more interoception to start improving our attention and attunement to the body's cues. 

Listen here to the beginning of the course and, if you want to join for lifetime access, click the link in the show notes to join or find the course at learn.goodmoodproject.ca 

Join the course: 

https://learn.goodmoodproject.ca/courses/you-weigh-less-on-the-moon

Depression is a sneaky little bugger. Most people associate it with sadness--crying, etc. 

And yes, while sadness can be a common feature of depression, low motivation and activation, leading to something called "The Impossible Task" can be pretty universal as well.  

In this solo episode I highlight the features of the Impossible Task, explain why it exists from a biochemical/neuroscience perspective, and how to tackle it with curiosity and compassion.

Check out courses on how to support your mood, mental health, and hormones at learn.goodmoodproject.ca Become a member! 

- Talia 

This is an episode that originally aired on That Naturopathic Podcast, the famous ND podcast with host Dr. David Miller, ND (the Gut Gangsta, who appeared in one of the episodes on this pod, where we talk about the vagus nerve). TNP interviews NDs in our profession doing something a little different to give you a sense of what it's like to work with us, to go behind your "normal" blood tests, or your multi-pharmacy prescription to tackle health in a holistic, integrated way that addresses the root cause of disease. 

That Naturopathic Podcast is doing something a little different right now too. Dave is working with Dr. Verna Hunt, ND an elder in our profession with 42 years of practice under her belt to preserve some of the roots of our profession. 

They did a series, which you can check out, and then started getting NDs to get coached by Verna, to talk philosophy of the profession, to gain some wisdom. 

I once heard true wisdom is gained at age 42. Well, Verna has 42 years of experience as an ND--a whole batch of wisdom right there. 

We talk patient care and empowerment, how to help patients by teaching them to communicate with their bodies, and to feel in control of their treatment.



Dr. Verna shares her elder knowledge on these topics, giving examples of experiences she has had over the years

Instagram: https://www.instagram.com/thatnaturopathicpodcast/

“I was involved in ______ and then, the Pandemic hit...” how many of us have that story?



I feel so so lucky to have had surfing in the last year. Something to get me out, give me purpose, exercise and community. Something that can be done outside at a distance, for relatively little money (once you have the gear, that is).



I did a podcast with Queen’s University’s Health and Nutrition Society. They told me students are staying up all night, sleeping all day, feeling isolated and asked me for some tips (as an ND and Queen’s grad).



Things are so hard right now. It’s not easy. But you must must must find purpose. Find routine. Find your community (or start one).



Undergrad was really hard on my mental health. I remember my time at Queen’s with mixed emotions. I can’t imagine being there (or anywhere as a student or young person) now. But we don’t have a choice. Our lives have forever changed but our bodies and souls still need what they need. How can we find strength and support in this time?



I personally have let the ball get away from me over and over again this past year. But... what else can we do but jog over to it, bouncing sadly and weakly in the corner, and pick it up again?



Maybe it’s ok. It’s already here.

This is a cross post, the original Queen's Power Podcast can be accessed here https://podcasts.apple.com/us/podcast/1-hormones-mental-health-naturopath-talia-marcheggiani/id1559886667?i=1000514199234 

I talked to Alexandra (Ali) Romain a second year engineering chemistry student at Queen's about mood, hormones, and mental health, including tops on how to keep to a schedule (and the benefits of doing so and no! Don't go, schedules can be sexy and fun--contrary to limiting your spontaneity they can be your ticket to freedom and wellbeing). 

In fact, I wish I was a better scheduler when I was at Queen's. I wish I'd known about adaptogenic herbs. I wish I'd known about the important of sleep. I was forced to organize myself while I was there but not without going through some major growing pains and mental health dips along the way. I try to impart some wisdom to my younger self, as well as all the students and young people out there going through this time. 

This episode is for you if you're struggling right now. If you're in your teens or twenties or have someone in your life who is, please listen and let me know what you think. For more on coping I highly recommended episodes 50 and 51 with Victoria Sabo, registered psychotherapist where we discuss our collective emotions surrounding the pandemic and (in episode 51) where we run through 10 major points that can help us cope. 

Instagram: @qhnsclub

Victoria Sabo, registered psychotherapist is back for a second episode where we talk about surviving the lockdowns, this time part 2. 

We spent the last episode lingering in validation and acknowledgment of all the things going on during this past year with our mental health. 

Victoria talked about increased cognitive load, the "Covid Fatigue" characterized by lack of motivation, exhaustion and anxiety, as well as the loss of identity that comes from missing social structures and important points of connection. 

It was important to highlight the problem--to shed light on it. To share in a common humanity. This is not a normal time. It's an abnormal response to an abnormal situation. 

But, we left off the last episode thinking... well we highlighted the problem but what are the solutions? We've never done this before. We've never helped people through this before. What are some important skills, tools, resources that we can point people to to help them through this time?  

And so think of this episode as a kind of Pandemic Survivor's Guide for the psyche. 

Victoria highlights 10 things that we dive into in more detail in this 2 hour podcast that actually plays out a bit like a Masterclass on how to build resources for challenging times.   

1) validating and normalizing 

2) Self-Care

3) boundaries, transitions, unplugging 

4)mindfulness and grounding 

5) managing uncertainty 

6) meaning making/sense of purpose 

7) coping with a lack of physical touch 

8) remembering who you are 

9) following values not goals 

10) seeking help and connection in new ways  

Victoria Sabo is a Registered Psychotherapist with the College of Registered Psychotherapists of Ontario (CRPO) and a Certified Canadian Counsellor with the Canadian Counselling and Psychotherapy Association (CCPA). She holds a Master’s Degree in Counselling Psychology from Western University, with an Honours Bachelor’s degree in Psychology, Neuroscience, and Behaviour from McMaster University.  

Find Victoria online at:   

Her clinic's website: https://www.psychotherapyinthecity.com/

As Ontario, Canada heads toward a third round of lockdowns, we're experiencing what Victoria Sabo and her colleagues call "Covid Fatigue". That low motivation, low-grade anxiety, indescribable feeling and set of emotions that characterize our response to over a year of this pandemic. 

Victoria and I met to talk about the issues that people are experiencing: whether they be children, essential or frontline workers, immunologically impaired, or those who have lost businesses. 

Victoria is a registered psychotherapist who works in Toronto at Psychotherapy in the City. Victoria Sabo is a Registered Psychotherapist with the College of Registered Psychotherapists of Ontario (CRPO) and a Certified Canadian Counsellor with the Canadian Counselling and Psychotherapy Association (CCPA). She holds a Master’s Degree in Counselling Psychology from Western University, with an Honors Bachelor’s degree in Psychology, Neuroscience, and Behaviour from McMaster University.



Victoria works with youth and adults experiencing a wide variety of concerns including stress, depression, anxiety, self-esteem, relationships, school, identity exploration, life transitions, rehabilitation, and trauma. As a therapist, she works to provide a safe, open, and non-judgemental space for clients to explore and process their experiences. Understanding that each client's story is unique, she applies an integrative and flexible approach specifically tailored for each unique journey. Generating solutions, creating meaning, and fostering growth, are all possible using resources within the self. Through self-exploration, making connections, enhancing knowledge, and building skills, Victoria empowers her clients to access and further develop their inner strengths as tools for wellness.



Victoria follows an anti-oppressive framework, operating within feminist, LGBTTIQQ2SA+, and culturally-informed perspectives that accept, celebrate, and are sensitive to, all sexualities, genders, family structures, ethnicities, and religions. Over the years, she has provided support to children and youth living with disabilities while working to increase service accessibility and has provided gender-informed programming for vulnerable young girls. As a previous researcher supported by Ontario's Poverty Reduction Strategy, Victoria advocated for services to assist in the healing and upward mobility of families economically and socially marginalized by society. Passionate for youth justice, she has published articles and spoken at conferences giving voice to the experiences and struggles of justice-involved youth in order to inform rehabilitative efforts.

Victoria and I talk about the difficulties her clients and my patients are experiencing during these Lockdowns and the pandemic in general. What some of the symptoms of Covid Fatigue are, some of the social justice issues surrounding the pandemic, some of the unique isolating situations some of our patients/clients find themselves in and what can be done about it. 

A lot of the people I work with are suffering and it's time to speak about it: to validate it, bring attention to it and take some lift off the cognitive load of the struggles that we've been dealing with. 

Go easy on yourselves, this is a challenging time. 

Stay safe out there, my friends.

Find Victoria online at: 

Her clinic's website: https://www.psychotherapyinthecity.com/

For Black Ontarians experiencing issues with the police contact Black Legal Action Centre (BLAC) at 1-877-736-9406 or visit www.blacklegalactioncentre.ca

Ayan comes back on the Good Mood Podcast to talk Polyvagal Theory, trauma and dissociation. In our last episode together we talked trauma and how trauma lives in and impacts the brain. We also talked extensively on the science and process of a trauma-based therapy, EMDR, which helps to rewire traumatic experiences in the brain. We left that last episode off, talking about the exceptions--the people that EMDR doesn't work for (the, "I tried EMDR and it just made me feel sleepy"). 

Ayan noticed that this was happening to some of his clients and so he did a deep-dive into Polyvagal Theory and working with dissociation, a very common trauma response. 

In this episode we talk about various responses to trauma, more on Polyvagal (the first pod on Polyvagal was with my colleague Dr. Steph a few episodes back, check it out it's one of the most-listened to episodes) and our nervous system. We also talk about the variety of dissociative disorders that can manifest in someone who has experienced trauma. 

Ayan also provides excellent DIY solutions you can start now, such as great books and resources as well as how to choose a therapist who is trauma and dissociation-informed. 

Ayan is a great guest--he's full of knowledge nuggets and lots of practice take-homes as he has a wealth of great experience from his busy online therapy practice. 

Ayan is a registered psychotherapist and Certified EMDR Therapist and Consultant in-training. He specializes in EDMR, anxiety, low self-esteem, childhood trauma, PTSD and dissociative disorders. Ayan uses EMDR, Internal Family Systems, somatic therapies and Structural Dissociation. He began his psychotherapy career later in life after a 9-year career in commercial banking. 

Find Ayan at: 

His website: https://www.ayanrp.com/ and Therapyillustrated.com (where he sells illustrated therapy tools). 

Some resources mentioned in this episode: 

https://www.amazon.com/Coloring-Healing-Images-Adult-Survivors/dp/0986234044

https://www.cavershambooksellers.com/search/0986234044

https://www.amazon.ca/dp/1623158249/?coliid=I18HESP3A9IWOZ

https://www.amazon.ca/dp/1623158249/?coliid=I18HESP3A9IWOZ

https://www.amazon.ca/dp/1623158249/?coliid=I18HESP3A9IWOZ

https://www.etsy.com/ca/listing/739316952/visual-aids-flipbook-for-attachment