Join Angie on this episode of the Sip & Soul Podcast as she sits down with two of her favorite humans, Kate DeCosta and Russ Rogers. Kate, a gut health specialist, and Russ, a movement mentor, share their personal journeys and insights on how taking care of our bodies through nutrition and movement can profoundly impact our mental and emotional well-being.

In this episode, you'll discover three powerful tools to help you build on your wellness:

1. The Mind-Body-Gut Connection: Learn how the food you eat directly impacts not only your physical health but also your mental and emotional well-being. Discover the potential of healing and transformation through dietary changes.
2. The Power of Intentional Movement: Understand the importance of incorporating movement into your daily life and discover practical strategies to make it happen. Find out how even small amounts of movement can have a significant impact on your overall health and productivity.
3. The Magic of Small Steps: Realize that you don't have to make drastic changes overnight. Embrace the idea that small, consistent steps can lead to significant long-term improvements in your wellness journey.

Key Takeaways:

• Start with small steps: Begin incorporating movement and healthier food choices into your routine gradually. Even small changes can make a big difference over time.  
• Be intentional with your time: Carve out 10-15 minutes each day for movement, whether it's a walk, run, bike ride, or other activity you enjoy.  
• Listen to your body: Pay attention to how different foods make you feel. Consider exploring potential food sensitivities and making adjustments to your diet accordingly.  
• Connect with your "why": Remember your reasons for wanting to improve your well-being. This will help you stay motivated and committed to your goals.  
• Find your community: Surround yourself with supportive people who encourage your journey towards better health and well-being.

Guest Information:

• Kate DeCosta: Gut health specialist, author, and online course creator.
  • Website: integratewithkate.net  
  • Instagram: @integratewith.kate  
• Russ Rogers: Movement mentor, author, and creator of the "Move Today" series.
  • Website: https://movetoday365.com/  
  • Instagram: @movetoday365  

Soulful Sip to Ponder:

1. What small steps can you take today to nourish your body and mind? 
2. How can you be more intentional with your time to prioritize your well-being?
3. What type of movement brings you joy? How can you incorporate more of it into your daily routine? 
4. What small changes can you make to your environment to encourage more movement throughout your day?