Tune into this week's episode to hear Courtney share her book of the month recommendations! Two different yet amazing books 

This week Courtney and Jon discuss simple ways to find a balance on vacation. Vacations are amazing, and while being travel therapists, Courtney and Jon have had the opportunity to adventure and vacation more but they continue to implement strategies to live a healthy lifestyle. From finding time to implement rest and relaxation to keeping an eye out for healthy menu options Courtney and Jon have you covered with all you need to know! 

Tune into this week's episode to hear all things sugar. Added sugars are everywhere now, and we are just starting to understand the impact of sugar on our brain and body. This week Courtney and Jon discuss some of the negative impact of added sugar and exactly what healthy and natural foods can be your sweet treat and add additional benefits to your life. 

References: 

• Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.
• Liu L, Volpe SL, Ross JA, Grimm JA, Van Bockstaele EJ, Eisen HJ. Dietary sugar intake and risk of Alzheimer's disease in older women. Nutr Neurosci. 2022 Nov;25(11):2302-2313. doi: 10.1080/1028415X.2021.1959099. Epub 2021 Jul 30. PMID: 34328409.
• Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
• Amini Khoozani A, Birch J, Bekhit AEA. Production, application and health effects of banana pulp and peel flour in the food industry. J Food Sci Technol. 2019 Feb;56(2):548-559. doi: 10.1007/s13197-018-03562-z. Epub 2019 Feb 8. PMID: 30906012; PMCID: PMC6400781.
• Samanta S, Sarkar T, Chakraborty R, Rebezov M, Shariati MA, Thiruvengadam M, Rengasamy KRR. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022 Oct 15;5:1916-1943. doi: 10.1016/j.crfs.2022.10.017. PMID: 36300165; PMCID: PMC9589144.
• Sun Y, Byon CH, Yang Y, Bradley WE, Dell'Italia LJ, Sanders PW, Agarwal A, Wu H, Chen Y. Dietary potassium regulates vascular calcification and arterial stiffness. JCI Insight. 2017 Oct 5;2(19):e94920. doi: 10.1172/jci.insight.94920. PMID: 28978809; PMCID: PMC5841863.
• Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018 Mar 17;10(3):368. doi: 10.3390/nu10030368. PMID: 29562604; PMCID: PMC5872786.

Tune into this week's episode to hear Courtney and Jon discuss all things exercise. We all know that exercise is good for you, but do we exactly understand exactly why?! Courtney and Jon will discuss more than your surface level understanding of the impact exercise has on our brain, gut and body.

Resources: 

• Johannesson E, Simrén M, Strid H, Bajor A, Sadik R. Physical activity improves symptoms in irritable bowel syndrome: a randomized controlled trial. Am J Gastroenterol. 2011 May;106(5):915-22. doi: 10.1038/ajg.2010.480. Epub 2011 Jan 4. PMID: 21206488.
• Johannesson E, Ringström G, Abrahamsson H, Sadik R. Intervention to increase physical activity in irritable bowel syndrome shows long-term positive effects. World J Gastroenterol. 2015 Jan 14;21(2):600-8. doi: 10.3748/wjg.v21.i2.600. PMID: 25593485; PMCID: PMC4294172.
• Sadeghian M, Sadeghi O, Hassanzadeh Keshteli A, Daghaghzadeh H, Esmaillzadeh A, et al. (2018) Physical activity in relation to irritable bowel syndrome among Iranian adults. PLOS ONE 13(10): e0205806. https://doi.org/10.1371/journal.pone.0205806
• Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. (2019). Energy Availability in Athletics: Health, Performance, and Physique. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 152-164. Retrieved Feb 27, 2024, from https://doi.org/10.1123/ijsnem.2018-0201 
• Todd E, Elliott N, Keay N. Relative energy deficiency in sport (RED-S). Br J Gen Pract. 2022 May 26;72(719):295-297. doi: 10.3399/bjgp22X719777. PMID: 35618459; PMCID: PMC9172228.
• De la Rosa A, Olaso-Gonzalez G, Arc-Chagnaud C, Millan F, Salvador-Pascual A, García-Lucerga C, Blasco-Lafarga C, Garcia-Dominguez E, Carretero A, Correas AG, Viña J, Gomez-Cabrera MC. Physical exercise in the prevention and treatment of Alzheimer's disease. J Sport Health Sci. 2020 Sep;9(5):394-404. doi: 10.1016/j.jshs.2020.01.004.  
• Epub 2020 Feb 4. PMID: 32780691; PMCID: PMC7498620.
• Harry-Leite P, Paquete M, Teixeira J, Santos M, Sousa J, Fraiz-Brea JA, Ribeiro F. Acute Impact of Proprioceptive Exercise on Proprioception and Balance in Athletes. Applied Sciences. 2022; 12(2):830. https://doi.org/10.3390/app12020830
• Meng Q, Lin MS, Tzeng IS. Relationship Between Exercise and Alzheimer's Disease: A Narrative Literature Review. Front Neurosci. 2020 Mar 26;14:131. doi: 10.3389/fnins.2020.00131. PMID: 32273835; PMCID: PMC7113559.
• Tanguy G, Sagui E, Fabien Z, Martin-Krumm C, Canini F, Trousselard M. Anxiety and Psycho-Physiological Stress Response to Competitive Sport Exercise. Front Psychol. 2018 Aug 27;9:1469. doi: 10.3389/fpsyg.2018.01469. PMID: 30210383; PMCID: PMC6119708.

Tune into this week's epiosde to hear Courtney and Jon dicuss all things sleep. Millions of people suffer from sleep issues, with increased stress of daily life and decrease time to sleep, the sleep that you get is critical! Courtney and Jon discuss what reserach is out there regarding what could be impacting your sleep and what things you can implement TODAY to help. 

Feburary is Heart Health Month! Tune into this week's epiosde to hear all things Cardiovascular health. Cardiovascular disease is the leading casue of death in the US, millions are impacted by it everyday. This week, Courtney talks all things heart health, some things you may know and other things you may not to help reduce your risk of cardiovascular disease. 

Tune into this week's episode to hear Courtney and Jon talk about their choice for "Book of the Month!" A montly segment where they dicuss a book they have read, what it's about, why they liked it and give a tip or tool directly from the book! You can find these book's on Amazon below!

The Wim Hof Method:
https://www.amazon.com/Wim-Hof-Method...

Immune System Hacks:
https://www.amazon.com/Immune-System-...

Wim Hof breathing:
   • Guided Wim Hof Method Breathing  

Tune into this week's epiosde for all things nutrition. Courtney and Jon discuss the most evidence based nutrition reserach and how to implement it into your everyday life. 

Tune into this week's epiosde to hear Courtney and Jon discuss injury prevention. Why injuries might happen and how to reduce your risk!

Courtney and Jon list their top 3 biggest changes into 2024 to benefit their health and wellness!