Flashback to 12-year-old us: it’s June, school just let out for summer, no more homework, no more books, no more teachers’ dirty looks - as the song goes apparently. We had the next two and a half months to do literally whatever we wanted. And it was glorious. Most of our time was spent outside with very little planned, just going wherever our bikes could take us. It feels like a very different world now, and getting kids to enjoy the great outdoors can feel like a chore. We’ve been there, which is why we want to provide a fewtactics we used to get our little gremlins out in the sunshine.

In this episode we dive into:

- Reminiscing about our own summer memories and what made that time of year so special.

- Six ideas we still practice to this day with our adult children, that get everyone outside and having a blast together.

- Ways to make these outdoor activities actually happen.

- This Week’s “Rudimentary Ritual” – Outside Family Activity Once/Week

- Recipe to try – S’mores Charcuterie Board

Things we mention in this episode:

- Some of our favorite yard games:

·        Corn Hole – This is an inexpensive, travel version, especially great for playing with younger children.

·        Spike Ball – Here’s the original, we actually bought an off brand one from Aldi and like it better than the name brand.

·      Kan Jam

·        Laser Tag

Looking for ways to connect with us:

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Have you ever thought to yourself, “Hmm, I wonder what I could do to get the worst possible night’s sleep ever?”  Maybe you had no idea know where to begin. Well, this episode is for you. We make sure to highlight nine habits you can commit to today to make sure your sleep is absolutely terrible.

In this episode we dive into:

- Nine surefire ways to guarantee you get the worst night’ssleep ever:  

                -Be as inactive as possible

                -Eat a massive meal right before bed

                -Be stressed out

                -Watch TV and doom scroll on your phone

                -Consume lots of liquids, caffeine, alcohol right before bed

                -Avoid the sun at all costs

                -Use your bed for any and every non-sleep activity

                -Maintain a chaotic bedroom

                -Never keep a consistent schedule

-To get the BEST night’s sleep ever – do the opposite of allthese!

-Don’t try to change everything all at once. Starting withsmall changes and building upon them gradually will be much more helpful in maintaining a consistent, healthy sleep schedule.

- This Week’s “Rudimentary Ritual” – Magnesium 90 minutesbefore bed

- Recipe to try – Mixed Nuts – Especially Almonds & Pumpkin Seeds

Things we mention in this episode:

- Bulletproof Magnesium

Looking for ways to connect with us:

-Website

-Instagram-YouTube

This episode’s topic can truly make or break anyone’s healthy lifestyle goals. We’ve found it to be one of the top reasons people quit on themselves. And we get it! Our current culture does not make it easy for us. Why does it seem we lose all self-control when it comes to snacking? How do we choose “correctly” when we face a million options, including many that parade themselves as healthy, when in reality, they’re no better than their sugar filled counterparts? In this episode, we break down the daunting topic of snacking and give helpful insight to un-complicating this potential health zapper.

In this episode we dive into:

- Four Principles for Better Snacking:

                - Right Amounts – nutrition labels, serving sizes, guides for foods without labels, two snacks/day

                - Right Foods – whole food snacks, prepping, better “on-hand” options

                - Right Times – circadian rhythm approach, window of snacking time, letting the body recover

                - Right Ways – being deliberate, savoring food, avoiding mindless snacking

- The difference between snacks and treats

- This Week’s “Rudimentary Ritual” – Having healthy snacks on hand- Recipe to try – Crunchy Chocolate Raspberry Bark

Looking for ways to connect with us:

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In this very special episode, we take an even closer look at the personal health journey and origin story of our very own TRL Radio co-host Eric Hall.

In this episode we dive into:

- Eric’s origin story

- Struggling with obesity, high blood pressure, and other health related issues

- Eric’s pivotal moment – the “why” to his mindset shift concerning health and wellness

- How he lost 165 lbs. over the next 18 months

- Key Principles to Sustainable Health:

                - Habit Stacking

                - Power of Community

                - Mindset Shift

- Investing in relationships – number one indicator of health and longevity

- Simplifying nutrition 

- This Week’s “Rudimentary Ritual” – Addressing relational conflicts before going to bed

- Recipe to try – Chocolate Peanut Butter Quinoa Crisps

Looking for ways to connect with us:

-Website

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In our 20th episode of TRL Radio, we’re tackling the importance and practicalities of strength training. Although you may be tempted to skip this episode, thinking “I’m not interested in spending my days pumping serious iron in the gym,” we implore you to give it a listen.  You’ll be surprised just how easy it is to incorporate strength training into your life. No matter what your current workout plan is, even if you don’t have one at all, strength training is for EVERYONE!

In this episode we dive into:

- Defining Strength Training

- The science behind strength training – the “why and how” it works

- Key benefits of strength training:

· Glucose regulation

· Health and longevity

· Metabolic rate

· Hormonal health

· Support through perimenopause and menopause

- How to strength train:

· Progressive overload

· Training to failure

· Find a friend

· Consistency

- Variety is vital

- Accessibility

- This Week’s “Rudimentary Ritual” – 30 minutes of activity, 5 days/week

- Recipe to try – Get Yolked Burger

Things we mention in this episode:

- YouTube Workout

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

In this very special episode, we discuss the background and origin story of our very own TRL Radio co-host Michele Hall. From Michele’s chaotic upbringing and the trauma that she stills struggles with all the way to everything that made her the incredible wife, mother, and podcast co-host that she is today. We’ll learn her approach to managing life's challenges, healthy strategies in handling past traumas, and practical tips for health and organization.

 In this episode we dive into:

- Michele’s origin story

- Overcoming stress and trauma

- Practical organization and health tips that even the busiest of families can implement:

- Pantry & Fridge Management

                - Meal Planning

                - Food Preparation

                - Healthy Snacking

- The importance of connection and deep personal relationships

- This Week’s “Rudimentary Ritual” – Box Breathing

- Recipe to try – Homemade Dumplings

Things we mention in this episode:

- TRL Recipes

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

In this ground breaking episode, we interview the legendary Janelle Trujillo, who has over 20 years’ experience in the health and wellness industry and is a certified health coach, nutrition coach, executive coach, mental health coach, and well-being coach. Along with her may certifications she has a degree in kinesiology and has worked with some of the top executives in the country helping them achieve their health goals while still being able to thrive in both business and life.

In this episode we dive into:

- Janelle's Background Story: After battling an eating disorder as a teenager, she had a transformative experience learning that "wellness" encompasses four interconnected areas: mental, emotional, physical, and spiritual.

- Some of the most common health struggles, regardless of age.

- Does the “calories in, calories out” paradigm work?

- Optimizing sleep and recovery.

- Healthy habit formations.

- Hormones – keeping them in-check and recognizing symptoms of irregularities early.

- Preventative care vs. sick care.

- Emotional health – “Minding the Gap”

- Spiritual Health – Taking every thought captive.

- This Week’s “Rudimentary Ritual” – Morning Mantra

- Recipe to try – Breakfast Burrito Bowl

Looking to Connect with Janelle:

- Website

- Instagram

- Linked In

Looking for ways to connect with us:

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We had the amazing privilege to interview Dr. Will Bulsiewicz on our podcast and you are going to be blown away by his knowledge and expertise.

Dr. B is a board‑certified gastroenterologist, a New York Times bestselling author, and one of the most trusted voices in gut health right now. You might’ve caught him on Good Morning America, The Today Show, The Rich Roll Podcast, the list goes on and on. Or maybe you caught him scrolling through his wildly popular Instagram (@theguthealthmd) where he somehow makes microbiome science feel like a conversation with your smartest friend.

In this episode we dive into:

- Dr. B’s backstory – what drove him to pursue a career in gastroenterology.

- Why we must reevaluate societal norms if we want to have radical transformation.

- What Dr. B calls “The Four Nutrition Workhorses” – key elements essential for gut health that are often missed in the average American diet.

- Why is fiber so important and what are some excellent sources.

- Circadian rhythm – our bodies “daily plan.”

-  A closer look at Chapter 8 of Plant Powered Plus

- This Week’s “Rudimentary Ritual” – Morning “ruck walk” with wife.

- Recipe to try - Dr. B’s Orange Ginger Cardamom Overnight Oats

Things we mention in this episode:

- Dr. B’s Instagram Profile

- Dr. B’s Website

- Plant Powered Plus – Dr. B’s NY Times Bestselling Book

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

We all have busy lives, full of things that pull us, in what feels like, a million directions. And we all pretend we’re okay with this because, isn’t this just normal? Are we not supposed to be busy from sun up to sun down with school, work, sports, music, friends, family, etc.? Isn’t everyone struggling to find sanity throughout their days of chaos? Well, yes, we ARE all struggling. You are definitely not alone in that. But should we be, is the real question. In this episode, we talk about how to get margin back in our lives and why it’s so incredibly important that we do.

In this episode we dive into:

- What positive thing did we take away from the pandemic

- The mindsets that keep us in an “over-busy” state

- How being constantly active with no down time effects your health and relationships

- Strategies to fix this hurried lifestyle

- How to gracefully quit

- This Week’s “Rudimentary Ritual” – Quarterly reviewing our schedule with family

- Recipe to try – Banana Bread

Things we mention in this episode:

-

Looking for ways to connect with us:

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Today’s topic is one that affects EVERYONE. Seriously, we have not met a single person who has not been touched in one way or another by this issue. It’s wreaking havoc on our health and most of the time we don’t even realize it’s there. So how do we deal with something that’s tough to measure, invisible to the human eye, and yet, is linked to over 120,00 deaths/year in the US alone? Let’s take a closer look at how we can battle this silent killer: STRESS.

In this episode we dive into:

- What is stress?

- How stress affects our body

- Is stress good or bad

- What is Chronic Stress?

- Our personal struggles with stress

- Stress relief strategies

- This Week’s “Rudimentary Ritual” – Walk in Nature

- Recipe to try – Chili

Things we mention in this episode:

- Hatch Alarm Clock

Looking for ways to connect with us:

-Website

-Instagram

-YouTube