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 BarkLooking for ways to connect with us:

-Website

-Instagram

-YouTube

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

-Instagram

-YouTube

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:

-Website

-Instagram

-YouTube

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:

-Website

-Instagram

-YouTube

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

As we were losing weight, the question we would always get was, “what are you doing to lose all that weight?” Everyone wanted to know, what is the ONE THING we did to get healthy. Honestly, there is no one thing. And we talk about that all the time. But today, we are going to address the SECONDMOST asked question. “How in the world did you lose all that weight whileeating amazingly delicious food!” It is not an unwarranted question, as the health industry can paint a very grim picture of what a healthy diet looks like. What we found to be true, however, is that healthy foods are flavorful, colorful, and something to be enjoyed rather than forced down. In this episode, we will explain what we ate and how we discovered that food is way more than just fuel.

 In this episode we dive into:

- Healthy does not mean bland

- You can still gather with family and friends and not be food snobs

- Healthy does not equate to advanced math in the kitchen

- Food is neither bad nor good. Everything in moderation.

- What is “Transformative Cooking?”

- Food is fuel, yes, but also, community, memories, tradition, and celebration

- Stressing over food may be doing more harm than eating the food itself

- How to put together a healthy plate

- The importance of meal planning

 - This Week’s “Rudimentary Ritual” – At least 3 meals per week as a family

- Recipe to try – Chicken & Stuffing Casserole

 Things we mention in this episode:

- Recipe Page

Looking for ways to connect with us:

-Website

-Instagram

-YouTube

Have you ever set out on January first, full of motivation and empowerment, ready to achieve whatever you’ve set your mind to, prepared to conquer the world, only to find yourself a few weeks later saying, eh, I guess I’ll just try again next year? We all have felt the sting of defeat, failing to do what we promised ourselves we would do. The good news is, the problem isn’t you, it may in fact be your goals. In this episode, we will dive into eleven different reasons you may have unintentionally set yourself up for failure and how to get back into a healthy relationship with your goals.  

In this episode we dive into:

- Focusing on one thing at a time.

- Choosing goals that fit “real life.”

- Expectations

- The importance of tracking your progress.

- Making a plan.

- How to practice not quitting.

- Going it alone vs. having a support system.

- What’s your why?

- Making future you proud.

- The only true failure is giving up entirely.

- This Week’s “Rudimentary Ritual” – Regularly Reviewing Our Goals

- Recipe to try – Zucchini Pasta

Things we mention in this episode:

- YouTube Workout

- Recipe Page

- Big Ass Calendar

- Favorite Journals/Log Books

Looking for ways to connect with us:

-Website

-Instagram

-YouTube