PSA! It’s been 6 months since January 1st, and there are 6 months left until 2025. How are you doing with your New Year's Resolutions? This episode will motivate you to reflect on how you've done at implementing your goals so far, get back in check for the rest of the year, and perhaps give you some inspiration on new goals or intentions you would like to add to your list!

4:00 Justine’s OUTS for 2024

4:05 Did Justine prioritize sleep > workouts? 

She speaks to how her daily energy changed since doing so,  how she adjusted this, and how many hours of sleep she makes sure to get each night. 

6:55 Did Justine cut out working up until bedtime? 

With online businesses, this can be a struggle!

8:20 Where Justine now stands with Daily Intermittent Fasting

9:02 Justine, Chloe and Lauren reflect on their days of strict Intermittent Fasting. What they learned from it: hunger cues, breaking habits surrounding cravings, and what kind of meals to break a period of fasting.

12:10 How Justine switched from mostly Protein Supplements to Whole Food Animal Based Protein

17:44 Justine’s Reduction of PFAs: Glass Containers 

19:35 Justine’s Achilles Heal: Coffee Additives lol 

23:20 Lauren’s OUTs

24:00 Where Lauren stands on Plant Based Meat Alternatives

Lauren discusses her gut-healing journey, how eliminating red meat was once a part of that, and where she stands now.

25:35 Lauren’s Manicure Routine 

Lauren decided to ditch the bimonthly appointment and stuck with that decision. We're Proud lol.

26:40 Avoiding Synthetic Hormones in Daily Use Products

How Lauren has slowly started integrating her skincare and makeup, specific brands she uses for serums, concealer, blush, and lip oils, where she still has room to improve, and the drivers behind the products she compromises on. 

28:52 Cleaner Cookware

The extra motivation this switch has made on prioritizing eating at home.

29:20 Microplastics in Silk Tea Bags

Like plastic Tupperware containers, the plastics in Silk Tea Bags, especially when heated, pose a greater risk of absorption and ingestion of microplastics that are now being recognized as a rising health concern. 

29:40 Hot Take on the Whole Foods Hot Bar

32:27 Hangover Free 2024

Lauren’s decision sparks a conversation on our current thoughts on drinking alcohol. Why we've limited consumption, How we navigate social settings, & When we do enjoy.

36:55 Chloe’s OUTS

37:57 Drinking then vs. now

39:05 Overthinking Blood Sugar Spikes

Chloe got a little bit wrapped up in limiting ALL sugar spikes throughout her day last year, see where she stands now.

42:45 Ditching Pre Packaged Goods and the seed oils, gums, and other additives that are seemingly unavoidable!

44:55 Chloe’s avoidance of microplastics in to-go coffee cups

46:46 ^Retweet but now with aluminum foil!

47:32 ^^ Dishwasher Detergent Pods

48:27 ^^^ Organic Cotton Undergarments! 

From skincare to underwear lol we are avoiding hormone disrupting ingredients and materials. Chloe found a good organic cotton clothing company that is Canadian based and is slowly switching out for their products. 

Music from #Uppbeat (free for Creators!):

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Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

It’s easy to focus solely on the tissues local to the area of concern & not think about the impact on our internal organ systems.

Surgery, antibiotic use, & new medications can all have effects on the body, especially our digestive tract.

Lauren discusses why we can't neglect gut health following a medical event, & offers tangible tips on where to start and what to prioritize.

- The mindset around a medical event: the STRESSOR, the IMPACT, & the REMEDY

- How medications can support a surgical agenda but leave us nutrient depleted

- What supplements correct the negative outcomes after medication use

- Not putting additional stress on the body through food & product exposure so that we can support the body in post-surgical recovery

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

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License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

Continuing on our digestion series, today’s solo episode features Justine’s tips for maintaining digestive health while on the go. As a mom of two twin boys, an active intramural athlete and practicing clinician with an online business living between two locations— Justine knows busy. 

Tips Justine lives by:

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

After taking some time away from recording to maintain our practices and professional development, we warmly welcome you to our newest series on... DIGESTION!

A highly anticipated, grossly underrated, and slightly taboo topic that is deserving of all the attention. In this episode we will cover:

0:30- Digestive stats, why our osteopathic structural approach should be the first step in tackling gut issues 

5:25- How the digestive system works: anatomy of the GI tract

7:25- Intro to IBS: importance of the rate of digestion, and how a spoonful of sesame seeds can flag and help track your own motility

10:12- The autonomic nervous system and its parasympathetic and sympathetic divisions control motility. Why a balance of the two is crucial for healthy digestion

11:58 What an excess sympathetic state looks like vs prolonged parasympathetic state; why both should be balanced before or alongside supplementation / diet changes 

13:40 Specific nerves of the PNS: the vagus nerve and pelvic (splanchnic nerves); how tech neck, neck tension/restriction could impact these nerves and in turn digestion

16:05 Why hip and pelvic dysfunction can disturb these nerves

17:25- Why the "fusebox" of the body should never be ignored when systems functions go awry! Would you buy all new light bulbs before checking the source of power?  controls all of our organs functions: the spine. 

18:24- Recognizing the brain gut connection (& why its legit!); vicious cycle of stress on digestion

19:54- Heightened stress states; what they tell us and what they don’t have to

23:40- At home tips we give to patients with IBS symptoms

25:03- Children’s digestion— potty training, constipation, the potential emotional stress or physical anatomical stress involved

26:20- Working all along the spine in different ways- utilizing inhibition and stimulation along the spine, the sympathetic nervous system’s means of communication along the spine and ribs in our mid back

29:08- Commonly diagnosed spinal issues (herniated discs, spinal stenosis, osteoarthritis) and how they can be affecting your digestion more than you knew

32:50- Our tips on movements and hands on assessment post meal and in times of digestive upset, working to stimulate the vagus nerve via breath work, and inhibit sympathetic nerves energetically with mindfulness and expansion through the mid spine and body

And finally, how we can help balance our body’s pressure gradients

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

This is the third (and final) episode of our New Year's Exclusive Series. We get right to the point and each give our one tangible take-away for how to set up the year to achieve all of your intentions, no matter how big or how small.

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

This is the second episode of our New Year's Exclusive Series. We discuss lessons from last year and intentions for this year. Rather than "resolutions", we lay out the path to our goals, flip the script on messiness in the pursuit & how to reframe to find contentment within.

Today's episode unpacks our GIRLY goals, focusing on nails, limiting toxicity exposure in self-care activities, cycle tracking, hormone balancing and pre-pregnancy planning. It's all about finding key ways to create an environment conducive to the habits and behaviours you want to promote.

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more.

Todays episode is the first of our New Year's Exclusive Series. We sit down and reflect on the past year, lessons, themes and the opportunity that comes with a new start.

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast.

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

License code: CI8KXYV0EGUPVTAN

Joining us for today’s discussion is Holly Webster. Holly is a highly respected Osteopathic Manual Practitioner. She is a fellow member of the Ontario Osteopathic Association, the owner of Still Dynamics Osteopathy (Brantford and Oakville Locations) and colleague of Lauren’s, and an associate professor at the Canadian Academy of Osteopathy. 

Today we discuss where osteopathy fits into a patient's journey to health, our medical system, and the greatest gift our profession offers. 

Together we sit down to reframe the definition of disease to highlight the impact of anatomical structure. We explain how using structural diagnosis as a process of elimination when searching for the root cause of disease can reduce tax on an already stressed body in lesion, decrease unnecessary stress on the liver for metabolizing drugs, and prevent avoidable side effects and dependency on pharmaceuticals for temporary symptom relief. 

We invite listeners to think differently about pain and use it as information to guide our intervention decisions, seek osteopathy to prevent larger issues caused by compensations, and allow you to optimize performance in all areas of life! 

This episode includes:

1:00 Osteopathy as a point of primary acute care, a spin on your typical Walk-In clinic  

2:50 Manual Therapy as a means of healthcare (not just aches, pains and acute care) 

3:30 Complimentary forms of care and how their approach treating the patient makes osteopathy more effective

5:25 Changing the narrative from musculoskeletal treatment to addressing an array of idiopathic and allopathic symptoms 

7:25 The greatest gift of osteopathy is body awareness and the ability to advocate for yourself 

9:30 Case Study: Osteopathy and Multiple Sclerosis (MS). Treating a viscero-somato lesion

15:30 Treatment goes beyond being symptom based to look at contributing factors

15:45 Treating the mental and emotional association with  disease; The mindset behind illness and injury  

18:30 Osteopathic intervention over the lifespan— when is the best time seek care? 

19:00 How does osteopathy play a role in fertility, conception, fetal and infant development? 

21:30 Putting out the fire. Early intervention helps prevent larger issues due to compensations 

21:45 The relationship with your practitioner  

26:30 Osteopathy after birth for colic, Eustachian tube in newborns

28:15 No two patients or lesions are the same

Still Dynamics Classical Osteopathy: https://stilldynamics.ca/services/osteopathy/

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast. 

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

License code: CI8KXYV0EGUPVTAN

Three Osteopathic Practitioners' Holistic Perspectives on Health, Mindset, Movement, Longevity, Beauty & more. 

If there was a pill that could support your emotional health, creativity and mental clarity, sleep quality, the physical health of every single system in your body and lower the risk of all-cause mortality… you would probably line up for it, right?!

Well save the stress on your liver and wallet because the answer is probably more accessible than you think. In this 2-Part Episode we spotlight the unsung hero of movement— Walking!

Hear how Lauren, Chloe and Justine implement walking as a daily staple in their routines, how it has become more of a priority in their schedules, how timing of movement impacts Metabolism of Fat Stores and Blood Glucose levels in both Fasted and Fed states, and How Much Walking is needed to Lower Risk of Type II Diabetes, Obesity, Alzheimer’s, Osteoporosis, Sarcopenia, Cardiovascular disease, and Cholesterol levels.

This episode includes:

1:40- Our change in perspective on the many benefits of a simple walk & where it fits on our priority lists: walking as a workout itself and so much more

4:30- Using timing of a walk to your advantage: hack your metabolism & tight schedule 

6:30- How walking post-meal affects our metabolism: how our muscles utilize food as fuel

6:55-How the body utilizes our food sources as fuel

7:30- Blood glucose regulation: its impact on high-risk diseases & how light movement post-meal can positively affect this relationship 

8:40- The interplay of glucose and insulin spikes in the body

9:55- Why it is important to help our bodies limit prolonged glucose and insulin spikes throughout the day

12:00- Why assisting our metabolism is statistically so important in North America right now 

12:43- Benefits of also implementing walking in a fasted state; utilizing fat stores vs blood glucose  

13:30- Using a morning walk to delay caffeine consumption & why this is beneficial

14:10- Walking to lower cortisol spikes & in turn our blood glucose levels 

15:00- Why benefits of walking start at earlier step goals than “10,000 steps”, according to studies

16:45- How walking can help against age-related declines: its effects on cognitive functioning, bone density, sarcopenia, and the association of all of the above with menopause

18:20- Why we suggest walking post-treatment to all our patients

19:20- Why fundamentals of movement like walking are so important in balancing the body; preventing injuries in sport and other specialized training 

21:35- Why it is so important to break up your day with continuous movement to prevent unideal adaptations 

24:30- Why continuous movement and incorporating full-body mobility assists recovery after specific strength training & HIIT

25:20-NEAT movement; identifying and seeing the value in NEAT Movement throughout our days

We're passionate about showcasing Osteopathy as an integral part of healthcare. As well as other alternative practices that share the common goal of staying proactive when it comes to health. Want to get inspired to take your health into your own hands? Discover how small, intentional changes have great effects on how we move through life. We are going to cover it all!

Find us on Instagram & TikTok @WellAndBack

Please consider Rating, Reviewing & Subscribing to our Podcast. 

Music from #Uppbeat (free for Creators!):

⁠⁠https://uppbeat.io/t/richard-smithson/shacked-up⁠⁠ (https://uppbeat.io/t/richard-smithson/shacked-up)

License code: CI8KXYV0EGUPVTAN