Are you feeling burnt out? Are you constantly daydreaming about your side hustle or passion project and wishing that you could dedicate more time to something that truly brings you joy? If so, you don’t need work-life balance一you need a career change. 

Your career should be an extension of yourself, your purpose, and your mission. To some people, this may seem like an idyllic concept, but for ITN Founder Cynthia Garcia, it’s how she stays grounded in her work. Instead of work-life balance, she strives for integrating work into her life so that she’s not chasing (and failing) at balancing everything. But, there’s a fine line between being passionate about your career and being a workaholic. 

On today’s episode, Cynthia shares how being a workaholic negatively affected her relationships and overall well being, which prompted her to shift gears and follow her passion of creating ITN. She also gives self-evaluation prompts for listeners to reflect on and take action if they need to. Listen in to hear how you can create a career that feeds you instead of drains you. 

In this episode, you’ll discover: 

• How we’ve updated the concept of work-life balance at ITN 
• Major red flags for determining if you’re addicted to work 
• Questions to ask yourself to get to the root cause of why you need work-life balance 
• Why you shouldn’t define your self worth based on work success 
• Steps you can take to launch your dream career 

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jessica Davis, on Instagram

Managing adult friendships and relationships is something that a lot of us struggle with, but we seldom talk about. On today’s episode, ITN Founder Cynthia Garcia is pulling back the curtain about the realities of maintaining and creating relationships and why it’s crucial to have stable, healthy bonds as an adult. 

When we feel connected to others, it helps us feel understood, confident, and safe. Everyone needs to have their tribe of folks who celebrate and support each other. But as an adult, it’s not as easy as playing in the sandbox together or sitting next to each other in a classroom. As we get older, our priorities and interests shift, and sometimes our relationships go on the back burner. 

At ITN, we consider the three most basic human needs are to feel seen, heard, and like they matter. Cynthia shares three tips for how to cultivate meaningful relationships and make sure that the important people in your life know that they’re loved. Tune in to learn simple ways that you can show up more actively in your relationships and prioritize the special people in your life. 

In this episode, you’ll discover: 

• How (and why) relationships change as we mature 
• The spiritual benefits of healthy, stable relationships 
• How to make sure we’re getting the most out of our relationships
• 3 simple ways to make the people in your life feel seen, heard, and cared for 

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jessica Davis, on Instagram

Wake up, drive to work, sit for eight hours, drive home, order dinner delivery, and then plop on the couch for some much-needed zone out time. Sound familiar? As a society, being sedentary has become the norm and the negative health effects are starting to catch up. ITN Founder Cynthia Garcia is diving into how being sedentary affects us physically, mentally and spiritually, and simple tips for how to create a more active lifestyle.

According to Dr. James Levine, author of Get Up! Why Your Chair Is Killing You and What You Can Do About It, life expectancy decreases by 22 minutes for every one hour spent watching television. Luckily, there are a few easy ways that can radically change your life, like doing light housework or walking on a treadmill while you watch your favorite show. 

Being sedentary doesn’t just affect adults, though. Nearly two thirds of our children are insufficiently active. Cynthia shares tips for how to get the whole family off the couch, like her family’s post-dinner walks around the neighborhood. Listen in to learn more about the health benefits of an active lifestyle and ways to add meaningful movement into your life today! 

In this episode, you’ll discover: 

• Surprising statistics about how being sedentary negatively affects your overall health 
• Ways to approach movement in a sustainable way 
• Why a standing desk isn’t the magic solution to society’s sedentary epidemic 
• Cynthia’s “3 S’s” method to get moving during the work day 
• Simple lifestyle shifts that you can implement today 

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jessica Davis, on Instagram

It can be easy to go through the motions of life and stick with what’s comfortable, and no one knows that better than ITN Founder, Cynthia Garcia, who is a self-identified creature of habit. But, what happens when the routines that once made your life run smoothly now feel stale and no longer serve you? It can be hard to let go, but on today’s episode, Cynthia shares ideas for how to embrace change. 

Our bodies will often present red flags that our wellness routine isn’t working. Instead of accepting that as our new normal, what if we took some time to shift old habits? It’s normal to be fearful of change, but that resistance usually shows up when you need change the most. Tune in to learn more about how tweaking your wellness routine can help get you back on track to feeling mentally, physically, and spiritually strong. 

In this episode, you’ll discover: 

• How Cynthia updated her routine to better serve her needs 
• Identifying warning signs that you need to make a change to your wellness routine 
• The benefits of new routines and habits  
• How your brain resists change, and ways to overcome that
• Adopting a positive and grateful mindset

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jared Fischer, on Facebook.

On today’s episode, ITN Founder, Cynthia Garcia, dives into two important factors that influence your physical health. In addition to healthy eating habits and regular movement, your family health history and supplement intake also have major impacts on your physical well-being. 

Cynthia shares how her mother's breast cancer diagnosis inspired her to jump into action and be proactive about getting the full picture of her family’s health history. She gives tips for how to approach health-related conversations with family members to get more intel about genetic predispositions. 

Plus, Cynthia gives an overview on supplements that can fill the gaps and make sure that you're getting all the vitamins, minerals, and other nutrients that your body needs to function in an optimal way. Even if you maintain a balanced diet, it’s a good idea to talk to your doctor about supplements that can help boost your physical health. 

In this episode, you’ll discover: 

• How your family health history allows you to take steps to reduce your risk for certain conditions
• What information to collect when doing your family health history
• Key nutrients that are needed to prevent chronic disease and to run all of our body systems effectively
• How the nutrients in mass-produced foods have changed over the years
• Ways that supplementation can correct for deficiencies in your diet 

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jared Fischer, on Facebook.

Something that we often ask here at the Institute of Transformational Nutrition is, what are you truly hungry for? On today’s episode, ITN Founder, Cynthia Garcia, is doing a deep dive of how that question relates to our relationship with sugar and how we can spiritually heal from that addiction. 

Now, this episode isn’t about fear mongering and preaching about the negative effects of sugar. In fact, a balanced diet includes sugar, and you shouldn’t have to deny yourself a slice of birthday cake after you blow out the candles. But the reality is that many of us struggle with finding deeper connections in life and fill those voids with sugar. 

From a young age, many of us relate sugar to love, happiness, rewards and celebration, and this can lead to a path sugar addiction. Tune in to learn more about how to get in touch with your spiritual nutrition and satisfy your sweet tooth with something even better than a Snickers bar.  

In today’s episode, you’ll discover: 

• The physical and psychological effects of sugar (some of which are the same as illicit drugs!)
• A historical timeline of how our society became so addicted to sugar 
• Simple steps you can take to break the cycle of sugar addiction 
• Questions to ask yourself to identify what you’re actually hungry for spiritually 

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jared Fischer, on Facebook.

When you think of the holiday season, does your mind immediately jump to worrying about getting Christmas cards out on time, juggling parties, and budgeting for the latest gadgets on your family’s wish lists? Or maybe you’re thinking about the people you’re missing this year and struggling to come up with new traditions. 

Either way, there are tons of ways to get off track with your physical, mental, and spiritual nutrition at the end of the year, and ITN Founder, Cynthia Garcia, has tips and tricks for how to prioritize yourself this holiday season. Whether it’s a walk around the neighborhood to check out the decorations, practicing portion control with your favorite pie, or prioritizing things that you want to be a part of, Cynthia has plenty of ideas for how you can actually make this the most wonderful time of the year! 

In this episode, you’ll discover: 

• Ways to follow the principles of Transformational Nutrition during the holiday season 
• Planning and prioritizing meaningful experiences for you and your family 
• The benefits of mindful eating, especially when it comes to your favorite holiday treats 
• Learning how to say “no” to anything that doesn’t serve you
• Taking a step back and remembering what the holiday season is really about

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jared Fischer, on Facebook.

Do you ever feel like you’re surrounded by constant noise? You wake up and turn the TV on, hop in the shower and listen to music, jump in the car and tune in to a podcast, and then before you know it, you haven’t had a quiet moment in your entire day. 

On today’s episode, ITN Founder, Cynthia Garcia, is talking all about noise pollution and the profound effect it has on our mental, physical, and spiritual health. She shares ways to help dampen the excessive noise in your life, everything from petitioning for noise regulations in your neighborhood to installing heavy curtains in your home that can absorb sound. Listen in to learn more about noise pollution and how you reverse its harmful effects! 

In today’s episode, you’ll discover: 

• What noise pollution is and the impact it has on our well being
• Various scientific studies about the link between noise pollution and overall health
• Macro and micro solutions for combating excessive noise
• Cynthia’s top tips for how you can create a noise-free oasis in your home!

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Jared Fischer, on Facebook.

If you’ve ever been told to “just relax” when you were feeling nervous, stressed or anxious, well you aren’t alone! And let’s be honest, “just relaxing” when you are experiencing those feelings is easier said than done!

On today’s episode, Cynthia is sharing  examples of what to look for to determine if you are just anxious or if you are dealing with the serious medical issue of anxiety disorder. 

In today’s episode, you’ll discover: 

• Why you need to stop labeling your day-to-day stress as “anxiety.” 
• Examples that will help you understand what anxiety truly looks like
• Long-term and short-term tools that will help you minimize your anxiousness 
• Cynthia’s top tips for reducing anxiety (and yes, they are research based!) 

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Stine Fjelstad, on her website.

Have you ever been disgusted hearing the sound of  the person across from you at the dinner table chewing their food? Or maybe it drives you up a wall to hear your partner walk by and breathe.

If you’ve ever felt like you’re the only one who can’t stand the noise of someone chewing or repeatedly tapping their foot, you’re not alone, and depending on the severity of your reactions to otherwise “normal” sound, you could have a condition called, Misophonia! And we are talking all about it today!

In today’s episode, ITN Founder,  Cynthia Garcia, is sharing her own struggles with  misophonia and she is sharing ways that she’s been able to cope with it physically, mentally, and spiritually.r.

In today’s episode, you’ll discover:  

• Why you may be getting a feeling of disgust or anger when you encounter noises made by other humans! 
• The myths about this commonly misunderstood condition
• The true mental and physical effects of misophonia
• How to cope with misophonia utilizing the 3 pillars of the ITN model

Important Links:

• Show notes for this episode
• Transcripts for this episode 

Resources Mentioned:

• Transformation Generation Facebook group
• Learn more about becoming a Certified Transformational Nutrition Coach
• Watch the Dream Career video series

 Follow Us:

• Visit our website
• Follow us on Instagram
• Follow us on Facebook
• Connect with ITN student, Stine Fjelstad, on her website.