Well Connected Twin Cities Podcast

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Conversation with John Pederson about the physical, spiritual, and psychological benefits of sauna and thermic bathing.

Topics of Discussion:
-Emerging research and popularity in sauna
-Cultural significance and key principles for thermic bathing
-Science behind the body’s response to contrast therapy

John Pederson is a wellness operations consultant and programming director based in Minneapolis, Minnesota. He began his work helping communities create and sustain innovative public health initiatives as a Fulbright Scholar in Indonesia, where he co-founded the country’s first student-run radio station. Post fellowship John joined Seed Savers Exchange where he managed communications for the company’s multimillion dollar seed bank and food security operation. In 2011, he accepted a role as Community Manager for CoCo co-working space in Minneapolis, MN where he launched the 612 Sauna Society—a community-owned sauna start-up featured in Forbes and CNN for inspiring a revival of thermic bathing culture in North America.

He co-founded Stokeyard Outfitters in 2017 where he popularized his unique Thermaculture® experiences at Hewing Hotel,  the Great Northern Sauna Village, and now The Yard, the first year-round Thermaculture venue in the country, which he launched in the fall of 2023 in partnership with Superior Sauna & Steam where John now serves as the Director of Customer Engagement.

Find @thermaculture on Instagram!

For events and experiences:
www.thermaculture.events

For products:
www.superiorsaunas.com 

Thank you to our sponsors Human Powered Health, The Minnesota Institute of Ayurveda and Harvest Health & Wellbeing that make this episode possible.

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

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Conversation with Dr. Cassie Wilder regarding hormone replacement therapy for women going through menopause and its emerging research.

Topics of Discussion:
-An explanation of hormone replacement therapy (HRT) and when to start to reduce risks
-HRT prescriptions acting as an art form rather than a science
-Ways to find doctors that will support the patient’s personal choice in medicine

Dr. Cassandra Wilder, registered Naturopathic Doctor (NMD), is the Founder of Minneapolis Integrative Medicine Center.

After graduating from Iowa State University with a Bachelor's of Science in Kinesiology and Health, Dr. Wilder earned her Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine & Health Sciences, a fully accredited and nationally recognized institution in Phoenix, AZ. During her clinical training, she received extensive hands-on training with many leading experts in the field of functional medicine and developed a passion for treating hormonal imbalances, thyroid disorders, cardiovascular concerns, and adrenal fatigue.

Dr. Wilder emphasizes individualized patient care and employs a variety of modalities in order to tailor treatment to the patients needs. She believes in an integrative approach to medicine and is up to date on conventional treatments to disease as well as naturopathic and will integrate seamlessly into your healthcare team.

Minneapolis Integrative Medicine Center Links
Website
Instagram
Facebook

Thank you to our sponsors Human Powered Health, The Minnesota Institute of Ayurveda and Harvest Health & Wellbeing that make this episode possible.

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
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Conversation with Macy Grishaw about the benefits of achieving natural detox through Brazilian lymphatic drainage massages.

Topic of Discussion:
-Conditions and systems within the body that are supported by proper lymphatic drainage
-Symptoms and signs that may indicate drainage is needed
-At-home lymphatic drainage massage techniques and tips to kickstart a natural detox

Macy Grishaw is a licensed massage therapist and the proud owner of Lymph Lounge, Minnesota’s first and only spa exclusively devoted to the Luxurious modality of Brazilian Lymphatic Drainage Massage. Born and raised in St. Paul Minnesota, Macy embarked on a journey of holistic healing after earning her bachelor's degree in Social Work from St. Cloud State University. Discovering her passion for healing others transcended emotional support offered through social work. Macy pursued training as a Reiki Practitioner that naturally led her into the realm of massage therapy.

Throughout her massage schooling, Macy found herself captivated by the body's innate ability for self-healing, particularly through the intricacies of the lymphatic system. Despite the scarcity of resources on lymphatic drainage massage upon her graduation, Macy's determination led her to establish her own practice in St. Paul.

Driven by an unyielding commitment to her craft, Macy immersed herself in research, ultimately uncovering the transformative potential of Brazilian Lymphatic Drainage Massage. With triple certification in hand two of which she is nationally recognized, Macy now dedicates her expertise solely to this esteemed modality at her spa.

For Macy, massage extends beyond mere relaxation—it's a conduit for empowerment and holistic well-being. Through her work, she strives to not only provide exceptional massages but also to empower and teach her clients how to reclaim control over their health and vitality.

Location:
You can experience this groundbreaking massage at her new spa located in Eagan. Lymph Lounge
860 Blue Gentian Rd Suite 125, Eagan, MN 55121
(located inside Flex Wellness)

Instagram
Booking

Promotions: Take advantage of her new client special $195 for an 80 minute session (normally $250) (Valid Now through December 31st 2024)


Thank you to our sponsors Human Powered Health, The Minnesota Institute of Ayurveda and Harvest Health & Wellbeing that make this episode possible

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
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Conversation with Evan Strewler about the use of human performance testing to improve health and longevity. 

Topics of Discussion:
-The mission behind Human Performance Health, and athletic performance center
-Top three performance tests that are recommended for all including VO2max, DEXA Scan, and resting metabolic testing.
-Building recommendations from test results that are specific to each individual

Evan Strewler serves as the Head Performance Physiologist at Human Powered Health. With a Master’s degree in exercise physiology from the College of St. Scholastica, Evan brings over 12 years of experience as a metabolic specialist and exercise physiologist to the forefront of his role.

Website:
https://humanpoweredhealth.com/

Thank you to our sponsors Human Powered Health, The Minnesota Institute of Ayurveda and Harvest Health & Wellbeing that make this episode possible. 

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
Follow us on instagram https://instagram.com/wellconnectedtwincities

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Conversation with Betsy Weiner who shares how her training in Yoga and Ayurveda supports her work with clients as they lean into creativity, joy, radical silliness, childlike curiosity and wonder.

Topics of Discussion:
-Practicing subtraction and releasing additives that inhibit creativity and wonder
-Providing guidance on what tools and spiritual teachings are the most practical and accessible
-Finding the combination of holistic practices, such as yoga and Ayurveda, to spark joy

For over 20 years Betsy has had the great honor of guiding, teaching, facilitating and mentoring, rooted in the foundation of yoga, pranayama (breath work), meditation, Yoga Nidra, mindfulness and an integrative and holistic approach to whole life wellness. Tantra and the lineage of Sri Vidya and the Himalayan Masters has been the main focus of Betsy's study, practice, and teaching. It is through these ancient techniques, and their application to modern living, that she finds the integration of where the inner Self and the outer self meet.

Betsy subscribes, wholeheartedly, to the belief that each individual is born with innate wisdom and joy. She finds deepest meaning in facilitating the process of guiding others towards the remembering of what they already know; that they are a spark of the Divine, and ultimately, the architect of their own lives. She supports each client on building the scaffolding with which they will build the life most aligned with their inner Truth.

Betsy's unique approach utilizes her knowledge of coaching, yoga, Ayurveda, pranayama, meditation, and Yoga Nidra to become what she calls “Personal Training for Your Soul”. The tools, techniques, modalities and intuitive process join together to create the unique framework for each client’s individual needs in order to build a life filled with more joy, meaning, purpose, freedom and fulfillment.

Links:
Website
Instagram
Facebook

Thank you to our sponsors Human Powered Health, The Minnesota Institute of Ayurveda and Harvest Health & Wellbeing that make this episode possible

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
Follow us on instagram https://instagram.com/wellconnectedtwincities

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Conversation with Dr. Mark Stephany discussing why one should care about their health and take ownership of it through the power of lifestyle as medicine.

Topics of Discussion:
-Overlap between the traditional medical space and lifestyle medicine
-Understanding the Lifestyle Determinants (Pillars) of Health
-Differences between functional medicine and lifestyle medicine

Dr. Mark Stephany is a board-certified internal medicine physician and American College of Lifestyle Medicine-certified diplomat who has practiced hospital-based medicine for 12 years. The choice for Dr. Mark to lead a healthier life came down to two reasons. One, if he was going to tell his patients to eat better and exercise more, he'd better be practicing what he preached. And two, since he didn't have the best genetics when it came to cardiovascular disease, he did not want to put his family through what he saw his parents and grandparents deal with as it related to their health and happiness. He chose to practice lifestyle medicine because it gives him the opportunity to make a world of difference in other people’s lives within the space of just a few sessions.

Links:
Website: Sound Lifestyle Medicine
          Book a Consultation
Podcast: Sound Lifestyle Medicine Podcast
Lifestyle Medicine Information: American College of Lifestyle Medicine
Dr. Mark Stephany's Book: Sovereign Health: Reclaim Your Health and Your Life

Thank you to our sponsors Human Powered Health, The Minnesota Institute of Ayurveda and Harvest Health & Wellbeing that make this episode possible.

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
Follow us on instagram https://instagram.com/wellconnectedtwincities

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Conversation with Mira Binzen about the integration of yoga therapy and business coaching to shift the mindset of highly sensitive people.

Topics of Discussion:
-Leadership style of highly sensitive people
-Benefits of integrating yoga therapy and business coaching
-Varieties of entrepreneurial stages that benefit from coaching

Mira is on a mission to empower highly sensitive people with greater understanding, practical tools and support for their unique way of being in the world while building a business they love. Through a framework of Yoga therapy, Ayurveda, engaged community and holistic lifestyle, Mira brings 30 years of running her own businesses and decades of "down the rabbit hole research" into modern marketing, online course creation, mindset and strategies and has translated it for the unique needs and interests of highly sensitive people.

Free Quiz:
Highly sensitive person (HSP) is a personality trait. About 20% of the world's population has this trait. Do you? Take this quiz to find out.

The Collective:
A 9-month small group coaching program to help you grow your business in alignment with your highly sensitive nature.
You get a plan and a process, direct support from Mira and curated content with no need to go down the rabbit hole of all that business advice out there that’s not made for you. Find out more here.

Links:
LinkedIn
Website
Previous Podcast with Mira! Ep 84 Anxious to Awesome, Practices for Whole Families 

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
Follow us on instagram https://instagram.com/wellconnectedtwincities

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Conversation with Kim Lovejoy about the integration of somatic experiencing and breathwork.

Topics of Discussion:
-Transition from talk therapy to breathwork.
-The body's need to mobilize energy in order to regulate the nervous system.
-Intersection between somatic experiencing and breathwork

Kim Lovejoy has a passion for dancing with others in the healing spaces between the magical, spiritual and science through somatic experiencing, breathwork and energy healing. She has a respect for the innate healing wisdom held within the body & soul and she loves supporting others in reconnecting with their true self through compassion, humor and self love. 

As a somatic (body-based) therapist, Kim Lovejoy is interested in how to truly support the nervous system so that we can find a more regulated and grounded state of being. She has found breathwork to be a powerful tool to help move energy through the nervous system so it doesn't become overwhelming or stagnant. As we are able to move energy we create more capacity to experience the vast array of feelings and sensations that come with being fully alive.

In addition to her individual work, Kim has a passion for healing in community and holds monthly breathwork circles in the Twin Cities and facilitates breathwork at destination retreats throughout the year.

Kim's upcoming events
Sign up for Kim's newsletter

Find Kim on Social Media:
Facebook
Instagram

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
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Discussion with Dr. Susan Quigley regarding her practice, SuNu Wellness Center, whose health clinic model encourages authentic referrals and collaborative whole person care.

Topics of Discussion:
-The mission behind SuNu Wellness Center, a collaborative health clinic
-The range of services and practitioners available at SuNu
-Tips and practices to begin practicing holistic care at home

Dr. Susan Quigley (She/Her) is the owner and founder of SuNu Wellness Center. She received her bachelor’s degree in Biology/Human Physiology at Northern Michigan University. In 2009, Susan obtained her Doctorate of Chiropractic from Northwestern Health Sciences University in Bloomington, MN.

Dr. Susan has expanded her knowledge through hands-on training and seminars with the International Chiropractic Pediatric Association and is also certified in Breech Balancing Technique through Northern Lights Wellness Professional Education, and the Webster Technique. She has also had additional training with Gail Tully of Spinning Babies ®. Additionally, Dr. Susan is trained in Quantum Integration Technique, a muscle testing practice that can help chiropractic adjustments by supporting the different organ systems of the body.

She is driven to empower and educate her clients on the importance of self-care and using food as medicine to heal. She is passionate about achieving a balanced nervous system through Chiropractic care in combination with other modalities.

SuNu Wellness Center has been her lifelong dream — to form a collaborative of skillful and genuine practitioners where healing is the primary intention. Dr. Susan is so proud of the space that SuNu has become — beautiful, sacred, and full of heart.

When not at SuNu, she is studying the healing arts, working in her regenerative garden, or spending time in nature. She enjoys biking around the lakes, taking hikes in the woods, being on her yoga mat, and traveling with her family.

Dr. Susan currently sees patients at SuNu's Minnetonka location.

Schedule a visit now! Mention the podcast for $25 off your first visit to SuNu!

Social Media:
Sunu Wellness Website
SuNu Wellness Instagram
SuNu Wellness Facebook

Dr. Susan Quigley's Instagram

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

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Conversation with Dr. Karen Lawson about the relevance of Shamanism and Shamanic journeys in modern day.

Topics of Discussion:
-Shamanism and its practical application in today's world
-Practicing Shamanism without crossing the line of cultural appropriation
-Shamanic lifeway supporting environmental wellbeing

Karen Lawson, MD, ABIHM, NBC-HWC, is the founder and CEO of IHWC Productions, a consulting company that works with programs and individuals to advance and expand training in Integrative Health Coaching and Holistic Healthcare.

She served as the founder and Director of Integrative Health Coaching at the University of Minnesota from 2005-2022. She is a physician, board-certified in Integrative and Holistic Medicine; the 2004-2005 Past-President of the American Holistic Medical Association, and a founding Diplomat of the American Board of Integrative and Holistic Medicine. Dr. Karen is a founding board member of the National Board for Health & Wellness Coaching (www.nbhwc.org ). A published author and researcher, she speaks nationally to diverse audiences on the power of holistic health care practices and integrative health coaching. 

Karen has been a student of shamanism and shamanic healing for over 30 years, with a special interest in the roles of ritual, dance, yoga, and nature for healing and wellbeing. Over the last 20 years, Karen taught the UMN graduate course Foundations of Shamanism, and lead shamanic journeying at Pathways: A Healing Center. She’s had the privilege of leading students in immersive learning experiences on the sacred land at Martell’s Landing since 2014.

Karen is a dancer at heart, has had a 30-year yoga practice, and has completed a 230 hr. yoga teacher training.

Learn more & register for the upcoming shamanic retreat.

Resources mentioned on the episode:
https://noetic.org/
https://www.shamanism.org/
https://www.sandraingerman.com/

Literature:
The Way of the Shaman by Michael Harner
Shamanic Journeying by Sandra Ingerman

Well Connected Twin Cities is connecting you with local health and wellness professionals in your community. Discover what's possible by surfing the directory, taking a class, or attending the next event. 

http://wellconnectedtwincities.com/
Follow us on instagram https://instagram.com/wellconnectedtwincities