The Mindset/Mirror Connection

The holiday season is here, and with it comes the stress of navigating endless celebrations, indulgent treats, and a packed schedule. In this episode, join Coach Christina as she breaks down five simple yet powerful habits to help you stay on track during the holiday season. These practical tips will keep you feeling confident, balanced, and in control—no deprivation required.

Black Friday Specials:

⁠⁠💸 Get $500 Off our 1:1 Coaching Package!⁠⁠

💸 ⁠⁠Get ONE MONTH FREE with the purchase of 3 months group coaching!⁠⁠

⁠⁠💸 Get THREE MONTHS FREE with purchase of 12 months group coaching!⁠⁠

⁠⁠❄️ Join our 6-Week Winter Wellness Challenge!⁠⁠

⁠⁠📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠💪🏻 Sign up for our On-Demand Training App!⁠⁠⁠⁠⁠⁠⁠⁠

🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Mindset of Matter Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

00:00 Intro
07:24 Five habits to maintain during the holidays
08:18 Defining sustainable habits vs. temporary steps
11:26 Setting minimums and maximums for habits
13:57 Self-care and stress management tips
14:21 Using the Eisenhower matrix for time management
16:36 Setting boundaries for social events and comments
23:12 Stress management techniques for different energy levels
26:03 Nutrition habits for 25%, 50%, 75%, and 100% energy days
31:21 Addressing emotional eating and mindset shifts
34:04 Exercise and movement strategies for varying energy levels
37:27 Focusing on day-to-day habits like hydration and sleep
43:29 Managing mindset and reframing holiday priorities
46:59 Promoting realistic goals and consistency

Are you fueling your workouts the right way—or are you stuck in a frustrating cycle of eating too little, pushing through intense workouts, and not seeing the results you deserve? It’s a common trap, especially for women, and it can leave you feeling defeated, exhausted, and stuck. In this episode, let's dive deep into the importance of proper fueling for your workouts. Learn why eating enough is essential for building strength, supporting energy levels, and actually seeing the results from all your hard work.

Mentioned studies:

📝 Sex differences and considerations for female specific nutritional strategies: a narrative review

📝 Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications for the Female Athlete

Black Friday Specials:

⁠⁠💸 Get $500 Off our 1:1 Coaching Package!⁠⁠

💸 ⁠⁠Get ONE MONTH FREE with the purchase of 3 months group coaching!⁠⁠

⁠⁠💸 Get THREE MONTHS FREE with purchase of 12 months group coaching!⁠⁠

⁠⁠❄️ Join our 6-Week Winter Wellness Challenge!⁠

📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠💪🏻 Sign up for our On-Demand Training App!⁠⁠⁠⁠⁠⁠⁠⁠

🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Mindset of Matter Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

00:00 Intro

12:05 Discussion on under-fueling workouts and its effects (metabolic adaptation and low energy availability)

13:33 Explanation of Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S)

14:51 Challenges women face due to diet culture and under-fueling workouts

19:01 Detailed breakdown of daily energy needs and holiday wellness tips

21:29 Tips for menstrual cycle nutrition and avoiding fatigue masking with caffeine

22:45 Anecdotes about extreme calorie deficits and overtraining

30:50 Importance of recovery and muscle building through proper fueling

37:00 How to calculate energy needs based on activity levels

41:52 Explanation of reverse dieting and gradual calorie increases

50:11 Pre- and post-workout meal recommendations

53:34 Key takeaways on fueling workouts and Black Friday coaching offers

55:19 The importance of proper nutrition and fueling workouts

In this episode, we’re diving deep into the truth about motivation. Spoiler: it’s not about willpower or forcing yourself into routines that don’t feel right. It’s about creating real, sustainable motivation from within. If you’re ready to ditch the fake quick-fix solutions and build a mindset that empowers you to thrive, tune in and let’s elevate your mind together.

Black Friday Specials:

⁠💸 Get $500 Off our 1:1 Coaching Package!⁠

💸 ⁠Get ONE MONTH FREE with the purchase of 3 months group coaching!⁠

⁠💸 Get THREE MONTHS FREE with purchase of 12 months group coaching!⁠

⁠❄️ Join our 6-Week Winter Wellness Challenge!⁠

Mentioned podcast:

⁠The School of Greatness⁠

Mentioned tool:

⁠Waist to Hip Ratio Calculator⁠

⁠📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠💪🏻 Sign up for our On-Demand Training App!⁠⁠⁠⁠⁠⁠⁠

🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Mindset of Matter Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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In today’s episode, we’re diving into five ways to achieve a flatter tummy—and some of these tips might surprise you. This isn’t just about crunches or cutting carbs; it’s about elevating your mindset and understanding what’s really happening with your body. If you’re ready for real, practical strategies that empower your journey toward self-love and strength, tune in now!

Black Friday Specials:

💸 Get $500 Off our 1:1 Coaching Package!

💸 Get ONE MONTH FREE with the purchase of 3 months group coaching!

💸 Get THREE MONTHS FREE with purchase of 12 months group coaching!

❄️ Join our 6-Week Winter Wellness Challenge!

Mentioned podcast:

The School of Greatness

Mentioned tool:

Waist to Hip Ratio Calculator

📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠💪🏻 Sign up for our On-Demand Training App!⁠⁠⁠⁠⁠⁠

🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Mindset of Matter Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Tiktok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Curious about how licensed therapists and certified trainers approach GLP-1 medications like semaglutide, Ozempic, and tirzepatide? Whether you're considering starting GLP-1s, thinking about coming off them, or simply wanting to understand these medications better, this episode is for you.

Join us as we explore the mental health and physical aspects of GLP-1 medications, offering insights and guidance to make the journey as beneficial as possible. We'll dive into the science, share expert perspectives, and discuss how to incorporate these tools responsibly and effectively.

Mentioned resources:

⁠Dr. Tyna Moore's "Ozempic Done Right University"⁠

Mentioned studies:

📝 ⁠Optimizing nutrition, diet, and lifestyle communication in GLP-1 medication therapy for weight management: A qualitative research study with registered dietitians⁠

📝 ⁠Relationship between diet/exercise and pharmacotherapy to enhance the GLP-1 levels in type 2 diabetes⁠

📝 ⁠Exercise and glucagon-like peptide-1: Does exercise potentiate the effect of treatment?⁠

📝 ⁠Effects of GLP-1 on appetite and weight⁠

⁠⁠📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠💪🏻 Sign up for our On-Demand Training App!⁠⁠⁠⁠⁠

🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Mindset of Matter Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

00:00 Intro

01:05 Question about helping teens with weight loss struggles and emotional eating

02:18 Cognitive Behavioral Therapy (CBT) and food noise in teens

03:14 Food noise as a cognitive behavior and the connection with depression and anxiety

05:07 Obesity and food noise as a symptom of mental illness, not a cultural norm

06:08 Issues with GLP1 dosing for non-diabetics and its side effects

09:00 Food noise and the role of GLP1 medications in managing behaviors

10:15 Discussion on the overuse of GLP1 for weight loss and its risks

13:17 Explanation of GLP1 medications, their uses, and the hormones they mimic

14:38 Emotional disconnection from food after using GLP1 medications

16:12 When GLP1s are appropriate for weight loss, and the issue of overuse

17:04 Impact of GLP1s on metabolism and potential metabolic damage

19:03 Difficulty in losing weight after using GLP1s and recovery challenges

22:17 Using GLP1s as an opportunity to work through emotional issues and food noise

23:14 Compound pharmacies vs. traditional pharmacies and dosing issues

27:43 Micro dosing GLP1s for clients with PCOS

31:43 Importance of strength training and nutrition alongside GLP1 use

36:37 Training modifications and considerations when on GLP1s

39:08 Adjusting training intensity based on energy levels from GLP1s

41:05 Nutrition adjustments for GLP1 users to maintain energy levels

49:06 Importance of whole foods and avoiding processed foods while on GLP1s

52:15 Cost of GLP1 medications and justifying long-term use

56:17 Reflection on the role of mental health in weight management and GLP1 use

59:43 Addressing food noise, emotional awareness, and breaking old habits

01:00:13 The importance of mindset and lifestyle changes in conjunction with GLP1 medications

If you find yourself dreading the holidays or stressed just thinking about everything on your to-do list, today’s episode is for you. In this episode, we're joined with Dr. Lana Butner and Dr. Jordan Trapp to share their expert tips on "hacking the holidays" to keep stress in check and embrace a calm, mindful season. Together, we’ll guide you through practical strategies for managing the hustle and keeping the holidays from taking over. So, if you're ready to ease into the festivities without the chaos, tune in and lean into a more peaceful holiday mindset.

About the guests:

Dr. Lana Butner, ND, LAc:

Dr. Lana Butner is a Board-Certified Naturopathic Doctor (ND) and Licensed Acupuncturist (LAc). She earned her Doctorate of Naturopathic Medicine at the Southwest College of Naturopathic Medicine (now known as Sonoran University of Health Sciences) and her Masters of Science in Acupuncture from the Phoenix Institute of Herbal Medicine and Acupuncture in Arizona. Dr. Lana’s lifelong interest in health and wellness stems back to her early childhood while in ballet recitals and tennis lessons, as it was from those initial experiences that her love of fitness and her reverence for the mind-body connection was instilled. While at Tulane University, she studied Exercise Science and was on track to advance to a Masters when she was introduced to naturopathic medicine. It was in 2011 that she had a pivotal encounter with a Naturopathic Doctor regarding her own chronic GI issues + mental health struggles, and her career trajectory was forever changed. She then discovered that she was able to combine the foundational concepts that she models her own life: movement, nutrition, and mindfulness, into a career as a Naturopathic Medical Doctor It is by combining Eastern and Western modalities that she is able to help guide others to achieve their optimal health by balancing hormones, easing digestion, calming the nervous system, losing the extra weight and ultimately helping other feel, sleep, look and think better in the process!

Connect with Dr. Butner:

Website: ⁠https://www.drlanawellness.com/⁠

Instagram: ⁠@‌drlanawellness⁠ / ⁠@‌drlanabutner⁠

Dr. Jordan Trapp, ND:

Dr. Trapp is a Naturopathic Doctor with a passion for individualized natural therapies, including nutrition, botanical medicine, acupuncture, and IV nutrient therapy. She received her B.S. in Molecular and Cellular Biology from the University of Arizona, where her fascination with the intricacies of human biology took root. Dr. Trapp went on to earn her Doctorate of Naturopathic Medicine from Sonoran University of Health Science, followed by an internship in naturopathic oncology and complex diseases in Seattle, WA.

Her background as a personal fitness trainer uniquely positions her to offer comprehensive, personalized treatment plans that emphasize the importance of nutrition and physical health. Dr. Trapp’s approach is grounded in the belief that true wellness encompasses the whole person, integrating physical, mental, and emotional health.

Specializing in female health and hormones, hormone replacement therapy, thyroid health, gastrointestinal health, and chronic illness, Dr. Trapp is dedicated to helping her patients achieve optimal health. Her expertise allows her to provide targeted support for each individual's unique needs, fostering balance and vitality through both Eastern and Western medical traditions. By combining these modalities, she empowers her patients to feel, sleep, and think better, guiding them towards their healthiest selves.

Connect with Dr. Trapp:

Instagram: https://www.instagram.com/jordan.trappp/

Mentioned resources:

⁠10-Part PCOS Course — Dr. Lana Wellness⁠⁠Hack the Holidays — Dr. Lana Wellness⁠

⁠Cycle Syncing Ebook⁠

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💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

00:00 Intro

00:56 Dr. Lana Butner introduction

02:33 Dr. Jordan Trapp introduction

04:12 Holiday stress and societal pressures on women

05:46 Audience questions on chronic stress impact

06:03 The effects of stress on the female body

07:17 Impact of stress on gut health

08:11 Chronic stress, gut microbiome, and nutrient absorption

09:21 Autoimmune issues linked with trauma and stress

09:46 Vagal tone and stress regulation

10:05 Differentiating high-stress events and chronic stress

10:49 Recognizing stress symptoms that seem "normal"

12:24 Hypervigilance and physical symptoms of stress

13:10 Fatigue and irritability in stressed moms

14:09 Dismissing symptoms as “normal” and tools to listen to the body

15:22 Foundational stress management techniques

16:14 Benefits of morning sunlight

17:21 Alternate nostril breathing for calmness

18:01 Sunshine's role in circadian rhythm

19:08 Cortisol support for stress management

20:07 Dr. Butner’s night-before stress prep techniques

21:04 Importance of lighting for evening relaxation

21:39 Cycle syncing for managing stress

22:37 Listening to yourself and stress cues

23:13 HALTS acronym for body awareness

24:33 Tracking cycles as the “fifth vital sign.”

25:10 Diet recommendations for blood sugar stability

26:56 Intermittent fasting considerations for women

28:13 Importance of fats for hormonal balance

30:24 Sleep and exercise considerations for stress

31:09 Impact of chronic stress on sleep

32:08 Cortisol and progesterone’s role in sleep

33:20 Importance of sleep for overall health

34:28 Link between immune system and sleep

35:10 Water hack for mid-night wake-ups

36:10 Supplements for stress management: Theanine

38:20 Ashwagandha and appropriate usage

39:30 Taurine’s role in managing anxiety

40:24 Importance of dosing and quality of supplements

41:38 Differences in supplement quality

43:09 Bioavailability of supplements

44:13 Social media myths and misinformation on supplements

47:12 Overview of the Hack the Holidays Challenge

48:50 Managing digestion, blood sugar, and movement during holidays

50:34 Encouragement for small changes, not New Year’s resolutions

54:17 Where to find more information and connect with guests

57:26 Mindset of Matter coaching contest announcement

⁠⁠⁠Ever wondered why binge eating or pushing yourself to the limit in the gym can feel like your go-to fix? In this episode of the Mindset Mirror Connection podcast, we dive deep into the hidden drivers behind binge eating and excessive exercise. Discover how these behaviors might be filling unmet emotional needs, and learn actionable strategies to build awareness and meet those needs in healthier, more fulfilling ways. Join us as we explore a new path to self-awareness and well-being—without relying on food or fitness as a coping mechanism.

Mentioned free resources:

➡️ Unmet Needs chart

Mentioned studies:

📝 Examining Unhealthy Exercise among Individuals with Binge Eating and Restrictive Eating: Emotion Regulation as a Mechanism for Differential Exercise Presentations

📝 ⁠Dimensions of unhealthy exercise and their associations with restrictive eating and binge eating

📝 ⁠ Binge eating disorder in females: A population-based investigation

Mentioned MindPump episode:

🎧 2106: The BEST Way To Build Functional Flexibility

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🤝 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Aman⁠⁠da's Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

00:00 Intro

00:39 Distinction between binge eating and excessive exercise

00:58 Personal updates

06:06 Baby-related updates and preparations

09:15 Discussion on unmet childhood needs and their impacts

10:02 Comparison of binge eating and over-exercising

12:18 Overview of binge eating behavior

13:27 Overview of excessive exercise behavior

15:53 Six emotional needs and how unmet needs drive behaviors

21:39 Discussing connection and love in the context of unmet needs

24:30 Autonomy and how it relates to exercise and eating habits

27:14 Variety and stimulation needs in childhood

28:31 Discussion on growth and overcoming comfort zones

29:06 Recap of unmet needs in childhood

36:22 Practical steps for self-awareness and avoiding excessive exercise or binge eating

42:14 The importance of self-compassion in this journey

46:10 Studies supporting discussion points

48:06 Final advice and program promotion

⁠⁠⁠If you've been following Coach Amanda's journey through pregnancy, you won’t want to miss today's episode. We're finally sharing our last 'bump date' before baby arrives—or maybe even with baby in hand by the time you listen! Get ready for a heartfelt and inspiring conversation as Amanda reflects on the final stages of pregnancy, her journey, and the mindset shifts that have guided her along the way!

Mentioned study: https://onlinelibrary.wiley.com/doi/full/10.1111/mcn.12563

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💪🏻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Timestamps:

00:00 Intro

00:39 Husband's injury story

07:55 Pregnancy symptoms and body changes

17:44 Birth plan details and preferences

29:00 Postpartum doula and support plans

34:13 Breastfeeding and feeding flexibility

37:28 Classes and preparations for parenthood

48:36 Family traditions and excitement for baby

52:15 Fun questions about parenting and baby’s future

58:26 Final thoughts on pregnancy journey

In today's episode, we dive into a topic that many overlook: how your mindset around aging could be the very thing holding you back from reaching your goals. Whether you're navigating college, career changes, postpartum shifts, perimenopause, or beyond, the way you think about aging impacts your journey toward weight loss, body composition, and overall wellness. Join Coach Amanda and Coach Christina as they unpack the limiting beliefs around aging that can stall your progress and discuss strategies to shift your perspective!

⁠📲 Schedule a clarity call with us!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💪🏻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠⁠⁠

Let's get connected:

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Timestamps:

00:00 Intro
00:47 Fixed vs. growth mindset
02:37 Common thoughts on aging
03:15 Banter and off-topic chat
17:09 Impact of college beliefs on health
20:32 Starting a career and lifestyle adjustments
27:29 Finding balance in social life
29:01 Beliefs and misconceptions about pregnancy
39:57 Navigating postpartum mindset
48:43 Perimenopause and hormonal changes
53:35 Night sweats and hot flashes
57:18 Postmenopausal health and acceptance
01:02:17 Health focus in older age

Content warning: This episode contains discussions that may be triggering for listeners who have experienced trauma, particularly those who have felt victimized within their own bodies. We recognize that these topics can be sensitive, so please take care of yourself as you listen. Feel free to pause, skip, or come back to this episode whenever you feel ready.

Are you only strength training for weight loss? If so, you may be missing out on the full spectrum of benefits that can transform your health, confidence, and overall quality of life. Join us as we explore how building strength can empower you from the inside out, helping you move, feel, and live better in every stage of life.

Mentioned MMA podcaster:

Santino Defranco: @santinodefranco

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💪🏻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the Women's Weight Loss and Workout Support Facebook group!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

💬 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Got questions? Send it our way!⁠⁠⁠⁠⁠⁠

Let's get connected:

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Timestamps: