"Healing doesn’t happen overnight—it’s one step, one breath, one choice at a time. Your body already knows the way; you just have to listen." – MJ Renshaw

In this episode of Turmeric & Tequila, host Kristen Olson (KO) sits down with MJ Renshaw—breathwork facilitator, author, podcast host, and founder of The Being Method. Breathwork educator and author MJ Renshaw joins KO to unpack the science and soul of emotional release—why crying is healthy, how suppressed emotions show up in the body, and simple ways to regulate your nervous system. We cover psychoneuroimmunology (mind–brain–immune links), sympathetic vs. parasympathetic breathwork, generational trauma, and practical steps to start listening to (and healing) your body—without needing a “perfect” routine. MJ also shares insights from her book How to Cry and a 30-day breathwork pathway for emotional clearing.

Guest: MJ Renshaw — Founder, Being Method; author, How to Cry Links: beingmethod.ca  • IG: @beingmethodbreathwork

What you’ll learn

• Why “it’s okay to cry” is a physiological truth, not a cliché
• How suppressed emotions can contribute to chronic symptoms
• Fast vs. slow breathwork: when to use each (and why)
• A starter plan to feel safe in your body and process emotions
• Reframing success as presence, connection, and time freedom

Timestamps:

00:00 Intro, sponsors, why breathwork matters today

02:00 Meet MJ: childhood, adversity, and the decision to heal

06:30 From numbness to release: the moment breathwork “clicked”

10:45 Psychoneuroimmunology 101: emotions ↔︎ immunity & health

15:20 Sympathetic vs. parasympathetic breathwork explained

19:40 “Listening to your body” (and what that actually feels like)

24:10 Crying as detox: cortisol, the 90-second rule, permission to feel

28:45 Men, loneliness, and normalizing emotional intelligence

34:00 Social media, nervous system hijacks & not becoming the product

39:10 KO’s breathwork experience + how to get started safely

44:00 Generational trauma & releasing what isn’t yours to carry

46:04 How to Cry + MJ’s 30-day emotional-clearing practice

MJ Renshaw is a breathwork facilitator, author, podcast host, and founder of The Being Method, a science-based spiritual education platform designed to help people reconnect with their bodies and emotions through breathwork and somatic healing. Her book, How to Cry, explores the science and power of emotional release. From overcoming a traumatic childhood to building a thriving wellness business, MJ’s mission is to empower people to heal, grow, and find freedom in their mind-body connection.  BeingMethod.ca

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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"If my core values aren’t aligned, I can’t just show up and perform—I literally can’t do it. Knowing who you are and living in alignment is everything."

– Kristen Olson

In this special solo episode, host Kristen Olson (aka KO) reintroduces herself to the Turmeric & Tequila™ community. With over 250 episodes behind her, KO opens up about her journey—growing up in Colorado, competing as a Division I lacrosse captain, facing the challenges of injury and identity loss, and later becoming a 5x CrossFit Games athlete.

She shares how sports shaped her resilience, why core values matter more than anything, and how her path led to launching KO Alliance, her consultancy building authentic partnerships between mission-driven brands and influencers. This episode is about grounding, remembering where you’ve come from, and embracing the messy, real, and powerful journey of becoming the fullest version of yourself.

Whether you’re an athlete, entrepreneur, creator, or simply navigating life, KO’s reintroduction is an inspiring reminder that leadership isn’t about perfection—it’s about showing up authentically.

Tune in to hear the story behind Turmeric & Tequila™, KO’s passion for human optimization, and why she believes in changing (positively inspiring) the world by first changing ourselves.

Time Stamps

• 0:00 – Welcome & why this reintroduction matters
• 6:30 – Colorado roots & family background
• 15:20 – The drive to play D1 lacrosse & lessons from persistence
• 28:00 – Injury, ACL tear & redefining identity
• 39:00 – Coaching & building life skills through sports
• 50:45 – Transition into CrossFit & competing on the world stage
• 1:05:00 – From athlete to entrepreneur: KO Alliance beginnings
• 1:15:00 – Building brands, sponsorships & authentic partnerships
• 1:25:00 – The birth of Turmeric & Tequila™
• 1:35:00 – Why core values and alignment are everything
• 1:45:00 – What’s next: coaching, podcasting & community building

Kristen Olson is a lifelong athlete, entrepreneur, and creator dedicated to human optimization and authentic leadership. A Colorado native, she is a former Division I lacrosse team captain, a 5x CrossFit Games athlete (including a team 2nd place finish), and the founder of KO Alliance, a consultancy specializing in culture marketing and strategic partnerships. She is also the host of the Turmeric & Tequila™ podcast, a top 2% global show that brings together mission-driven humans from all walks of life to explore leadership, disruption, and living with purpose. Kristen’s work spans coaching, brand building, speaking, and facilitating conversations that challenge the status quo while embracing both the turmeric (health & discipline) and the tequila (fun & freedom) sides of life.

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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"Strength is more than muscle—it’s the courage to keep showing up for yourself, day after day."

– Melissa Perlman

In this episode of Turmeric & Tequila™, Kristen Olson sits down with Melissa Perlman, founder of Bikini Bootcamp and Amansala Eco Chic Resort, for a dynamic conversation on fitness, resilience, and building a life of purpose. Melissa shares her inspiring journey of creating world-renowned wellness retreats, leading with authenticity, and redefining strength in every aspect of life. From the beaches of Tulum to the lessons learned through entrepreneurship, Melissa’s story is a testament to the power of courage, creativity, and consistency. Whether you’re chasing your next big goal, building a business, or looking for inspiration to keep showing up—this episode will give you the motivation (and mindset tools) to push past limits and embrace your full potential.

What you’ll learn in this episode:

• How Melissa built Bikini Bootcamp & Amansala Eco Chic Resort into global wellness destinations
• The role of resilience, leadership, and authenticity in success
• Fitness as a tool for confidence, discipline, and self-discovery
• Overcoming setbacks while staying grounded in purpose
• Why consistency beats perfection every time

This is more than a conversation about fitness—it’s about living fully, leading boldly, and embracing the journey.

Time Stamps:

0:00 – Kristen’s intro & welcome 2:20 – Melissa’s journey into fitness, wellness, and entrepreneurship 10:15 – Building Bikini Bootcamp & Amansala Eco Chic Resort 18:40 – Lessons in leadership, resilience & authenticity 26:05 – Fitness as a foundation for personal growth & confidence 34:30 – Overcoming challenges and staying connected to purpose 42:10 – Why consistency matters more than perfection 49:00 – Closing reflections & how to connect with Melissa

Melissa Perlman is the visionary founder of Bikini Bootcamp and Amansala Eco Chic Resort in Tulum, Mexico. With decades of experience in wellness, hospitality, and fitness, Melissa has created globally recognized retreats that combine movement, mindfulness, and community in stunning natural settings. Her mission is to empower others to reconnect with their bodies, rediscover balance, and build lives rooted in strength and authenticity.

Learn more at:

• Amansala.com
• Bikinibootcam.com

Contact Melissa: 1 (602) 909-4310

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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"Bad days don’t make you weak—they make you human."

– Kristen Olson

In this solo episode of Turmeric & Tequila, Kristen Olson gets real about mental health, bad days, and the truth behind polished social media feeds. She shares personal stories, eye-opening depression stats, and actionable ways to support your mental well-being—even when the world feels heavy. From global data to real-life examples, Kristen breaks down why empathy, community, and honest conversations matter now more than ever. She offers practical tips (like her “When in doubt, work it out” fitness mantra) for moving through tough moments, and reminds us that everyone—yes, everyone—is going through something. Whether you’re an influencer, leader, parent, or just a fellow human trying to figure it out, this episode is a powerful reminder to extend grace to others and yourself.

What You’ll Learn in This Episode:

• Why social media is not the whole story
• Surprising stats on global and U.S. depression rates
• How fitness and movement can help shift your mood
• The importance of vulnerability in leadership
• Why empathy and grace are leadership superpowers

Time Stamps 0:00 – Intro & sponsor shoutouts 2:00 – Why this conversation matters right now 4:30 – Social media highlight reels vs. reality 8:20 – Personal stories about bad days & showing up anyway 13:10 – Eye-opening depression statistics 21:30 – Fitness, movement & blood flow as mood lifters 27:00 – Leadership, empathy, and vulnerability 33:50 – Final thoughts & mental health resources

Kristen Olson is a leader, entrepreneur, coach, and host of Turmeric & Tequila™, a top 2% globally ranked podcast. A former D1 athlete and 5x CrossFit Games competitor, Kristen is passionate about mental health, leadership, and questioning a better way. Through candid conversations and solo episodes, she inspires mission-driven humans to lead authentically, embrace vulnerability, and create positive change.

✨ Connect with Kristen Olson 🌐 Website: https://www.turmericandtequila.com //  www.koalliance.com 📸 Instagram: https://www.instagram.com/turmerictequila // https://www.instagram.com/koalliance    💼 LinkedIn: https://www.linkedin.com/in/kolson23/ 🎥 YouTube: https://www.youtube.com/turmericandtequila 🐦 X/Twitter: https://x.com/turmerictequila  // @kolson23 🎧 Listen to the Podcast: https://turmericandtequila.com/podcast-archive/

 

HELP IS HERE:

United States (24/7, Free, Confidential)

988 Suicide and Crisis Lifeline – Call or Text 988 or use 988lifeline.org

Crisis Text Line – Text HOME to 741741 or visit crisistextline.org

SAMHSA’s National Helpline – Call 1-800-662-4357 or visit findtreatment.gov

International Crisis Lines Find a helpline worldwide – findahelpline.com (Search by country) Befrienders Worldwide – befrienders.org 

Mental Health & Self-Help Resources NAMI (National Alliance on Mental Illness) – nami.org/help

Mental Health America – mhanational.org Psychology Today – Find a Therapist – psychologytoday.com

 

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

WATCH HERE

 

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“Wellness isn’t just a benefit—it’s a business imperative. A healthy culture creates healthy results.”

-Amy Chambers

In this episode of Turmeric & Tequila™, host Kristen Olson welcomes Amy Chambers—CEO, culture leader, and co-founder of United States of Care. With decades of experience in healthcare, corporate wellness, and organizational leadership, Amy shares powerful insights on building mission-driven teams, creating culture with intention, and balancing bold business decisions with compassion.

From leading high-performing teams to redefining what “corporate wellness” really means, Amy brings wisdom, real talk, and a refreshing approach to life, leadership, and legacy. Whether you're a founder, a wellness professional, or an ambitious human navigating the workplace, this conversation will inspire you to rethink how we work, live, and lead.

Key Topics Covered:

• Building impactful culture in fast-paced environments
• Wellness leadership: beyond perks and yoga
• Making space for authenticity in the workplace
• Women in leadership and decision-making
• Navigating burnout and boundaries
• Leading with values in high-growth companies

Time Stamps:

00:00 - Intro & Welcome 02:14 - Amy’s journey from healthcare exec to cultural leader 06:39 - What corporate wellness gets wrong 11:10 - The role of vulnerability in leadership 15:40 - Founding United States of Care 19:55 - Burnout, boundaries & balance 24:00 - Women leading with strength and softness 30:10 - Advice for building intentional culture 35:45 - Final thoughts and where to find Amy

Amy Chambers Amy Chambers is an Executive Coach, Life Coach, Leadership Consultant, Speaker, and Author. Her two books, 7 V.I.R.T.U.E.S. of Exceptional Leaders and 6 H.A.B.I.T.S. of Powerful People, were both #1 Amazon bestsellers. Prior to starting her own business, Amy spent 21 years in financial services. She began her career as a teller and left the industry as a Chief Operating Officer. She has over 15 years of leadership experience, including a decade in Regional Director or Chief roles. Amy holds an undergraduate degree from the University of Notre Dame and an MBA from the University of Southern California. In her personal time, Amy is an avid runner. Since 2015, Amy has run over 240 half marathons, 12 full marathons, and hundreds of other races, totaling 14,000 miles. She’s also an avid skier, longtime cyclist, rollerblader, tennis player, and photographer.  amymchambers.com  https://www.instagram.com/amymchambers/ https://www.facebook.com/CoachAmyChambers/   

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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“I want people to live in their own purpose… not mine, not someone else’s. If I can help them uncover that, then my time here means something.”

— L. Scott Ferguson

In this powerful and uplifting episode of Turmeric & Tequila™, host Kristen Olson welcomes L. Scott Ferguson, the founder of Time to Shine Today and a master of transformation through mindset, vulnerability, and self-leadership.

From overcoming personal struggles to becoming a beacon for those ready to “level up their lives,” Scott shares raw insights on building inner strength, redefining failure, and embracing authenticity as the path to true success. This conversation is a real-time reminder that no matter where you’ve been, it’s always time to shine.

 In this episode, we discuss:

• Scott’s journey from rock bottom to reinvention
• How vulnerability builds stronger leaders
• The daily habits that helped Scott transform his mindset
• The importance of mentorship and community
• Real talk on podcasting, branding, and personal evolution

If you're looking for an authentic convo that blends mindset, growth, and tactical wisdom—this one’s for you.

Timestamps:

00:00 – Intro: Meet L. Scott Ferguson 03:22 – Scott’s backstory: hitting rock bottom & building back 07:40 – The mindset shift that changed everything 12:18 – The power of podcasting & telling your story 18:33 – Creating Time to Shine Today: the why & the how 24:02 – Leveling up through service and community 30:45 – Resilience and the “no quit” attitude 36:10 – Scott’s daily practices for purpose and peace 42:05 – Final thoughts on authenticity, growth & living fully 45:00 – Outro + how to connect

L. Scott Ferguson:

L. Scott Ferguson is a performance mindset coach, speaker, and the host of the Time to Shine Today podcast. With a personal journey that spans trauma, reinvention, and ultimate self-empowerment, Scott now helps individuals uncover their true purpose and level up their lives—mind, body, and soul. His platform has impacted thousands through bold conversations, heartfelt storytelling, and actionable insights designed to help people live fully, with passion and intention.

🔗 Connect with Scott: Website: timetoshinetoday.com Instagram: @timetoshinetoday LinkedIn: L. Scott Ferguson

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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"If you're serious about scaling, it's time to look beyond borders—Africa has the talent, the drive, and the innovation the world needs."

– Valerie Bowden

In this episode of Turmeric & Tequila™, host Kristen Olson sits down with Valerie Bowden—founder of CRDLE and a trailblazer in remote talent acquisition from Africa. Valerie shares her journey from solo backpacking across Africa to living in Ethiopia for eight years, and how those experiences led to building a global business that connects companies with top-tier African talent. We explore how ethical hiring, cross-cultural collaboration, and untapped global potential are changing the future of business. Valerie’s mission? Help companies rise above the competition with one smart, conscious move: Choose Africa. Whether you're a startup founder, remote team leader, or impact-driven entrepreneur—this one’s for you. Learn more: crdle.com

Time Stamps:

00:00 – Intro: Meet Valerie Bowden 02:45 – Backpacking Africa & living in Ethiopia 07:20 – Founding CRDLE and the origin of “Choose Africa” 11:40 – The untapped potential of African remote talent 15:55 – Challenges and biases in global hiring 21:00 – Sales optimization tips from CRDLE's strategy 27:30 – Why remote teams thrive with intentional hiring 32:10 – Advice for entrepreneurs ready to scale 36:45 – Building a purpose-led business and family life 40:20 – How to work with Valerie & CRDLE 43:00 – Final thoughts + rapid-fire values round

Valerie Bowden:

Valerie Bowden helps businesses find top-tier remote talent and optimize their sales operations by tapping into talent in Africa.

Valerie has spent years working with businesses across all industries to level up their sales and rise above the competition with one simple action: Choose Africa. Before she launched CRDLE, she backpacked across Africa solo and lived in Ethiopia for 8 years.  She now resides in Pittsburgh with her husband and two kids

https://www.instagram.com/crdleafrica

Follow Valerie on LinkedIn: Valerie Bowden

 

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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“Banter opens the door, but empathy keeps you in the room.”

- Jill Robin Payne

In this episode of Turmeric & Tequila™, host Kristen Olson welcomes the dynamic and insightful Jill Robin Payne, MA, LPC-S, LCDC—renowned psychotherapist, author, and creator of Bempathy®. With over 40 years of experience in mental health and communication, Jill dives into how blending humor (banter) with empathy creates meaningful, lasting human connection. We talk about therapy, social media, family dynamics, dating, boundaries, and how to navigate difficult conversations with grace, humor, and authenticity. Jill shares stories from her decades of experience and explains how Bempathy® helps people reconnect—especially in today’s overstimulated, under-communicated world. If you want to improve your relationships, understand others better, and learn how to banter with heart, this is a must-listen episode. VIDEO: https://youtu.be/ViyYSXm5LZk?si=nGKvkG4yyzAobL5A

Time Stamps:

00:00 – Welcome + intro to Jill Robin Payne 02:45 – The evolution of Jill’s 40+ year career in therapy 06:30 – What is Bempathy®? And why it matters today 11:20 – Banter vs. sarcasm: communication that connects 15:50 – Navigating generational trauma and healing 20:10 – Bempathy® in dating, parenting, and leadership 25:45 – The role of humor in therapy and relationships 31:30 – Jill’s experience with media and speaking 36:20 – Real-world examples of Bempathy® in action 41:00 – Jill’s call to action: be bold, be kind, be real 44:50 – Where to follow Jill and learn more

 

Jill Robin Payne, MA, LPC-S, LCDC, is a trailblazing psychotherapist, author, and communication coach with over 40 years of experience. Creator of Bempathy®, a unique reciprocal communication method combining banter with empathy, Jill empowers individuals to build genuine connections. A dynamic speaker and media guest, she’s been featured on national TV, radio, and podcasts. With a rich career spanning groundbreaking internships, innovative therapy, and global lectures, Jill’s work inspires lasting impact and transformative relationships.

🌐 Website: https://jillrobinpayne.com 📱 IG: @jillrobinpayne 📘 Facebook: Jill Robin Payne 🐦 Twitter/X: @jillrobinpayne 💼 LinkedIn: Jill Robin Payne 🎶 TikTok: @jillrobinpayne

 

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

WATCH HERE

 

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 “Your identity isn’t what you do—it’s who you become in the process. Fame fades, but purpose endures.” – Christian Ray Flores

In this powerful episode of Turmeric & Tequila™, host Kristen Olson is joined by Christian Ray Flores—global speaker, impact-driven entrepreneur, and former international music star. From topping the charts in post-Soviet Russia to co-founding award-winning companies and nonprofit movements, Christian’s story is anything but ordinary.

They dive deep into identity, leadership, and legacy—unpacking how fame shaped Christian’s worldview and how faith continues to guide his mission in business, philanthropy, and media. Whether you’re building a personal brand or looking for purpose beyond success, this conversation is filled with practical wisdom and soulful reminders that your path matters. 

Time Stamps:

0:00 – Welcome + Christian Ray Flores' wild journey from fame to faith 4:10 – The unexpected rise to pop stardom in post-Soviet Russia 9:30 – Leaving the spotlight to pursue a deeper mission 13:45 – Entrepreneurship, spiritual alignment, and serving through business 18:25 – Overcoming ego, imposter syndrome, and pressure to perform 24:50 – Advice to creators and changemakers 29:30 – Why faith + impact are the ultimate success metrics 34:20 – Final reflections on leadership, legacy, and what’s next 

Christian Ray Flores

Founder, Xponential Life Coaching

Christian Ray Flores is an entrepreneur, evangelist, international recording artist, and philanthropist. From a childhood as a refugee to international pop stardom in post-Soviet Russia, he has forged an extraordinary path as a successful artist, speaker, and impact-driven leader. He co-founded Ascend Academy, Third Drive, and launched Xponential, a high-performance coaching program and community designed to help world changers thrive in life, leadership, and faith. Christian is a sought-after voice on creativity, business, purpose, and global transformation—combining real-world experience with spiritual conviction to inspire and equip the next generation of change-makers.

https://www.xponential.life/littlebook

https://www.xponential.life/

https://www.linkedin.com/in/christianrayflores/

https://x.com/ChristianRay

https://www.facebook.com/christianrayflores1/

https://www.instagram.com/christianrayflores/

https://www.tiktok.com/@christianrayflores 

 

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

WATCH HERE

 

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"The moment I stopped chasing validation and started trusting myself, everything shifted—my peace, my power, and my purpose." — Misty

In this powerful episode of Turmeric & Tequila™, host Kristen Olson welcomes Misty—a woman of remarkable resilience, transformation, and wisdom. Misty opens up about her journey from deep self-doubt and trauma to spiritual awakening and self-empowerment. She shares how hitting rock bottom became the catalyst for healing, entrepreneurship, and helping others rediscover their worth. Together, Kristen and Misty explore:

• Healing from generational trauma
• Finding clarity and confidence through mindset shifts
• The importance of alignment in business and life
• Why pain can be our greatest teacher
• The role of spirituality, rituals, and self-care in personal growth
• Redefining success and surrendering to divine timing

Whether you’re seeking clarity, building confidence, or stepping into your power—this episode will ignite your soul.

Time Stamps:

00:00 – Introduction and Sponsor Shoutouts 02:05 – Meet Misty: Her childhood, trauma, and early lessons 09:45 – From rock bottom to awakening: The power of surrender 17:30 – Healing codependency and finding her own voice 24:50 – Why emotional boundaries are key to peace 31:15 – Building a business from soul alignment 39:00 – Rituals, morning practices, and divine timing 46:10 – Trusting yourself and the universe 52:30 – Final thoughts and what success means to Misty

Misty Bell Stiers:

Misty Bell Stiers is an artist, storyteller and boss witch who has spent her career focused on leveraging her passion for diversity, equity and inclusion—and a little bit of magic—to create systemic change at every level. As an executive creative director, podcast guest, speaker and author, Misty has mastered using her unique perspective to help people find ways to truly connect to the world around them and the people in it.

https://www.mistybellstiers.com/

https://www.linkedin.com/in/mistybellstiers

https://twitter.com/mistybellstiers

https://www.facebook.com/mistybellstiers/

https://www.instagram.com/mistybellstiers/

Books:

2023 - Light, Fire & Abundance https://a.co/d/au2JC4b

2024 - She Changed the World (contributor) https://a.co/d/9pZA09I

 

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

WATCH HERE

 

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