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Introduction to Dr. Golnosh Sharafsaleh and the HEALTH Framework

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Golnosh Sharafsaleh, MD, known to her patients as Dr. G. She is a board-certified geriatrician and lifestyle medicine physician who owns Golden Oak Medicine, a concierge practice in Asheville, NC. Together they explore what it actually means to age well, long before symptoms show up.

Dr. Golnosh shares the HEALTH framework she built from her dual training in geriatrics and lifestyle medicine, why the Transformation and Habits pieces trip up even her most motivated patients, and the story of a 74-year-old widower who went from 304 pounds and deep grief to walking, gardening, and getting a dog. They also discuss why only 13% of older Americans have access to a geriatrician, how she uses AI tools like ambient dictation and OpenEvidence in her own practice, and why she still tells patients that sunlight and community beat another pill.

The conversation closes on her book, Life, Love and the In Between, written after losing her son, and why she believes medicine's real problem isn't a lack of treatments — it's a system built to treat sickness instead of protect health.

Key Takeaways:

• The HEALTH framework (what matters, mindset, medical, mobility, energy, activity, longevity, transformation, habits) as a map for aging well
• Why Transformation and Habits are the hardest parts of the framework, and why self-reflection unlocks them
• A 74-year-old widower's two-year transformation from 304 pounds to a full, active life
• Only about 13% of older Americans have access to a geriatrician, and the U.S. needs 30,000 by 2029
• How Dr. Golnosh uses AI tools like ambient dictation and OpenEvidence, and why patients bringing in ChatGPT printouts is now routine
• Blue zones data on social connection, including why tennis players outlive other athletes
• Writing Life, Love and the In Between after her son's death, and finding relevance again after loss

Timestamps:

• 00:00 – 02:00 | Introduction: Meet Dr. Golnosh Sharafsaleh and Golden Oak Medicine
• 02:00 – 05:00 | What most people get wrong about aging
• 05:00 – 09:00 | The HEALTH framework, explained letter by letter
• 09:00 – 15:00 | Why Transformation and Habits are the hardest parts to live out
• 15:00 – 20:00 | Patient story: from 304 pounds and grief to a full life rebuilt
• 20:00 – 24:00 | Why connection matters more than any protocol
• 24:00 – 27:00 | The geriatrician shortage and why she built GeriAcademy.com
• 27:00 – 38:00 | AI in medicine: dictation, OpenEvidence, and ChatGPT printouts
• 38:00 – 45:00 | Wearables, AI gadgets, and why personal responsibility still comes first
• 45:00 – 53:00 | Blue zones, social connection, and the Relevance chapter of her book
• 53:00 – 59:00 | Moral injury in medicine and why she left the traditional system
• 59:00 – 1:00:44 | Where to find Dr. Golnosh: GeriAcademy, her book, and closing thoughts

Episode Links:

• Golden Oak Medicine
• GeriAcademy
• Life, Love and the In Between (book)
• Dr. Golnosh on Instagram

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Introduction to Dr. Janet Opila-Lehman and Environmental Medicine

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Janet Opila-Lehman, a naturopathic doctor, occupational therapist, and bodywork practitioner with over 40 years of healthcare experience in Western North Carolina. Travis opens with his own family's story: a decade-long mystery illness that conventional medicine couldn't explain, eventually traced back to mold exposure in the home.

Dr. Janet explains why naturopathic medicine focuses on root causes instead of symptoms, and why the gut, mitochondria, and environment are the first places she looks when a patient isn't feeling well. The conversation moves through real case studies — including a child whose sleep disruption traced back to mold and EMF exposure — before diving into supplements, cholesterol myths, and the three foundational pillars of longevity: food, sleep, and movement.

Key Takeaways:

• Naturopathic doctors complete the same medical training as conventional doctors, but prioritize identifying root causes over managing symptoms
• The gut is often the first place chronic illness begins, especially with low stomach acid and microbiome imbalance
• Environmental exposures — mold, EMFs, glyphosate, and household chemicals — are frequently overlooked drivers of chronic symptoms
• Mitochondrial health and cellular "cleanup" processes (autophagy) play a major role in how we age
• Food, sleep, and movement remain the three most powerful longevity tools, ahead of any supplement
• Cholesterol isn't inherently "bad" — inflammation and damaged LDL particles are the real concern

Timestamps:
00:00 – 02:15 | Travis's mold story and how it reshaped his view of health
02:15 – 05:00 | Meet Dr. Janet: three careers, one healing philosophy
05:00 – 08:30 | Naturopathic vs. Western medicine: root cause over symptom care
08:30 – 13:00 | Common root causes: gut health, stress, and the microbiome
13:00 – 16:30 | Mitochondria, thyroid function, and why fatigue isn't just aging
16:30 – 21:30 | Case study: mold and EMFs disrupting a child's sleep
21:30 – 26:00 | Mast cells, histamine, and a mold recovery story
26:00 – 31:00 | Autophagy, senescence, and the biology of healthy aging
31:00 – 34:00 | Food, sleep, and movement: the three pillars of longevity
34:00 – 37:00 | Movement and socialization as an underrated longevity tool
37:00 – 43:00 | Using the EWG to choose safer skincare and household products
43:00 – 49:00 | Longevity supplements: curcumin, CoQ10, fish oil, and probiotics
49:00 – 52:00 | Cholesterol myths, inflammation, and the future of longevity science
52:00 – 55:00 | How to work with Dr. Janet and closing thoughts

Episode Links:

• Be Well Asheville
• Wellness in Asheville Podcast Archive
• WNC Naturopathic Medicine
• Environmental Working Group (EWG)
• Join the Asheville Wellness Collective
• Register for Taste of Wellness Asheville 2026

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Precision Medicine, Genomics & Peptide Therapy with Dr. Troy Jackson

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Troy Jackson, a family medicine physician and co-founder of Authentic Health, a direct primary care and precision medicine practice in Asheville, NC. Dr. Jackson left the insurance-based model behind to give patients more time, deeper lab work, and a genuinely personalized path to better health.

Travis and Dr. Jackson unpack the real difference between integrative, functional, and precision medicine, then dig into metabolomics, a next-generation lab science that spots problems long before a standard blood panel does. Dr. Jackson explains why nutrient insufficiency (not just deficiency) is one of the most overlooked issues in wellness today, and how his clinic built the F1, F2, and F3 supplement line to solve the deficiencies he sees over and over again.

The conversation moves into epigenetics and how daily environment quite literally turns genes on and off, then into the fast-growing world of peptide therapy, including BPC-157 and GLP-1 medications. Dr. Jackson closes with a refreshingly practical take on diet (why "diet agnostic" beats dogma) and why strength training is a non-negotiable defense against sarcopenia at any age.

Key Takeaways:

• Why Dr. Jackson left insurance for direct primary care
• Precision medicine vs. functional and integrative medicine
• What metabolomics reveals before labs turn abnormal
• Nutrient insufficiency vs. deficiency and why it matters
• How the F1, F2, and F3 supplements were built
• Epigenetics: how environment turns genes on and off
• Peptide therapy, BPC-157, and GLP-1 medications explained
• Why a diet-agnostic, Mediterranean-baseline approach works best
• Strength training as the top defense against sarcopenia

Timestamps: 00:00 – Introduction to Dr. Troy Jackson and Authentic Health 01:41 – What is Authentic Health and why it launched 02:57 – Leaving insurance: the biggest surprise so far 04:56 – Inspiration for medicine and Asheville's healing culture 07:20 – Integrative vs. functional vs. precision medicine 09:53 – Metabolomics and next-generation lab testing 12:31 – Common nutrient deficiencies in daily practice 17:10 – Inside the F1, F2, and F3 formulas 20:59 – Epigenetics and how environment shapes genes 24:37 – Genometrics testing and personalized health coaching 28:16 – Peptide therapy: BPC-157, GLP-1s, and safety 34:43 – Why a diet-agnostic approach works best 41:10 – Preventing sarcopenia through strength training 48:34 – New precision health evaluation and listener offer 51:57 – Closing thoughts and where to find Dr. Jackson

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Dr. James Pinkston Returns: Regenerative Medicine and the Case for Aging Strong

In this episode of the Wellness in Asheville Podcast, host Travis Richardson welcomes back Dr. James Pinkston, DO, of Asheville Non-Surgical Orthopedics, for a second conversation on regenerative medicine, pain relief, and what it actually takes to stay mobile as you age.

Dr. Pinkston breaks down the science behind platelet-rich plasma (PRP) and stem cell therapy, clears up what "stem cells" really means in the U.S. (hint: it's not what most marketing implies), and introduces the concept of joint "dysfunction" — why two patients can have nearly identical X-rays and completely different pain levels. He and Travis also get into why muscle strength might be the single biggest lever for healthy aging, how lifestyle choices change the quality of a PRP treatment, and why insurance coverage for regenerative medicine tends to lag the research by decades.

Real patient stories anchor the conversation: a marathon runner who went from sidelined to winning her age group, a new grandfather who couldn't get down on the floor with his grandchild, and a patient who needed a working hip for a long-planned anniversary trip to Europe.

Key Takeaways:

• Why strength training — not just cardio — is Dr. Pinkston's top recommendation for aging well, and how contracting muscle releases proteins that help control pain and inflammation
• What "stem cells" actually means in U.S. regenerative medicine: only bone marrow and fat qualify, and they act more like directors of healing than replacement parts
• The difference between PRP and cellular (stem cell) therapy, and which conditions each one treats best
• Why joint "dysfunction" — the inflammatory environment inside a joint — often predicts pain better than what shows up on an X-ray
• How diet, alcohol, hydration, and avoiding anti-inflammatories around treatment time change PRP outcomes
• Why insurance coverage for regenerative medicine lags the research, and what that means for patients weighing their options
• Where peptides might fit into regenerative medicine's future, and why the safety data isn't there yet

Timestamps

00:00 Welcome back: Travis reintroduces Dr. Pinkston
01:00 From childhood fascination with anatomy to non-surgical orthopedics
06:00 Patient stories: a marathon runner's comeback and a grandfather back on the floor
10:15 Mobility, muscle mass, and the real definition of aging well
14:00 What stem cells actually are (and aren't) in U.S. regenerative medicine
20:15 "Dysfunction": why imaging doesn't predict pain the way we assume
25:30 Platelet-rich plasma explained, plus a hip injection that saved an anniversary trip
30:30 The lifestyle habits that make PRP work better — and worse
35:20 Peptides, AI, and where regenerative medicine is headed
38:30 Insurance, protocols, and treating the patient instead of the algorithm
44:40 How to reach Asheville Non-Surgical Orthopedics

Episode Links:

• Be Well Asheville
• Be Well Asheville Podcast Archive
• Meet Dr. James Pinkston
• Dr. Pinkston's First Episode: Regenerative Medicine & Non-Surgical Orthopedics in Asheville
• Asheville Non-Surgical Orthopedics
• Asheville Non-Surgical Orthopedics on Instagram
• Asheville Non-Surgical Orthopedics on Facebook

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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In this episode of the Be Well Asheville Podcast, host Travis Richardson sits down with Dr. Chad Krisel, board-certified family physician and co-founder of Integrative Family Medicine of Asheville (IFMA). Travis is also a longtime patient of the practice, which makes this conversation especially personal. Together they unpack why traditional insurance-based primary care is structurally broken — and how the direct primary care model IFMA pioneered fifteen years ago realigns the incentives between patient, doctor, and business.

Dr. Krisel traces his path from an environmental science major at the University of Florida to family medicine residency in Asheville, where he and co-founder Brian Lewis built a membership-based practice designed around time, trust, and root-cause care. They discuss the RVU system that rewards doctors for doing more rather than doing right, the CDC statistic that 85% of healthcare spending goes toward preventable or reversible conditions, and how near-zero-cost health coaching has become one of the clinic's highest-leverage tools.

The conversation then turns to longevity science: why cardiorespiratory fitness (VO2 max) may predict lifespan better than quitting smoking, why one minute of vigorous activity can outperform 90 minutes of walking, and why protecting lean muscle mass is central to avoiding frailty and sarcopenia. Dr. Krisel closes with Andrew Weil's concept of "compression of morbidity" — the idea that proactive care can't promise more years, but it can compress the years of decline, helping people live better, age better, and die better.

Key Takeaways:

• How the direct primary care membership model removes the financial incentive to over-test, over-refer, and over-treat
• Why RVU-based compensation in insurance medicine is linked to iatrogenic (system-caused) harm
• The CDC finding that 85% of healthcare dollars go toward preventable or reversible conditions
• Why near-zero-cost health coaching may be the single highest-leverage intervention in primary care
• Why VO2 max and cardiorespiratory fitness may be a stronger predictor of longevity than quitting smoking
• The outsized benefit of vigorous activity over light activity for reducing all-cause mortality
• Why protecting lean muscle mass and grip strength guards against sarcopenia, frailty, and cognitive decline
• Andrew Weil's concept of "compression of morbidity" — living, aging, and dying better through proactive care

Timestamps:

00:00 – 01:30 | Introduction: the case for rehumanizing primary care 

01:30 – 04:53 | Meet Dr. Chad Krisel and his path from environmental science to family medicine 

04:53 – 11:30 | How insurance incentives (RVUs) drive unnecessary care and patient harm 

11:30 – 16:15 | Inside IFMA: transparent, near-cost pricing on labs and supplements

 16:15 – 23:30 | Why direct primary care produces better outcomes than the 7-minute visit 

23:30 – 30:00 | Health coaching, personalization, and removing barriers to care

 30:00 – 41:00 | VO2 max, METs, and why cardio fitness outpredicts quitting smoking 

41:00 – 46:00 | Grip strength, sarcopenia, and protecting lean muscle mass with age 

46:00 – 52:00 | Compression of morbidity: living, aging, and dying better 52:00 – 

59:40 | Daily happiness, mindfulness, and lessons from Brian Johnson's routines 

59:40 – 1:04:56 | How to become a patient, book recommendations, and closing thoughts

Episode Links:

• Integrative Family Medicine of Asheville
• Instagram: @integrative__asheville
• Facebook: facebook.com/integrativeasheville

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Episode 30 - Epigenetics, Hormone Health, Perimenopause & Longevity with Dr. Kate Dwyer | Wellness in Asheville Podcast

Introduction to Dr. Kate Dwyer and Kate Dwyer Nutrition

What if the key to feeling like yourself again in perimenopause, optimizing hormones, and slowing biological aging wasn’t just about “eating healthy” or accepting symptoms as inevitable—but about understanding and influencing your epigenetics?

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Kate Dwyer, registered dietitian and Doctor of Clinical Nutrition, to dive deep into women’s hormone health, functional nutrition, and the cutting-edge science of epigenetics.

Dr. Kate specializes in helping high-achieving women navigate perimenopause, PCOS, metabolism changes, and hormone-related symptoms through a blend of functional medicine and evidence-based nutrition. She emphasizes foundational lifestyle factors—sleep, stress resilience, diet, and methylation—over excessive testing or long supplement protocols.

Together, Travis and Dr. Kate discuss:

• The basics of epigenetics and how lifestyle can literally turn genes on or off
• Dr. Kara Fitzgerald’s groundbreaking “Younger You” research on reversing the epigenetic clock
• Methylation, liver health, choline, and why these matter for hormone balance and detoxification
• Protein needs, muscle preservation, and sarcopenia prevention in midlife women
• Bioidentical vs. synthetic hormones and local Asheville resources
• The power of whole foods like liver and leafy greens for nutrient density
• Practical strategies for energy, mood, sleep, and feeling empowered in your body

Whether you’re in perimenopause, dealing with hormone shifts, or interested in longevity, this conversation delivers science-backed, actionable insights.

Key Takeaways

• Epigenetics is modifiable—diet, stress, exercise, and sleep can make your DNA methylation patterns “younger”
• Foundations first: Prioritize sleep, stress resilience, and nutrient-dense eating before advanced interventions
• Methylation supports hormone metabolism, detoxification, neurotransmitters, and liver health
• Protein (1.2–1.6 g/kg) + strength training become increasingly important as estrogen and progesterone decline
• Whole food sources (liver, eggs, beets, greens) provide synergistic nutrients that supplements alone cannot
• Women deserve healthcare that listens, educates, and empowers body literacy
• Micro-changes in daily habits can create profound shifts in how you feel

Timestamps

00:00 – Introduction and Dr. Kate Dwyer’s background
01:11 – Personal story, functional medicine journey, and what drives her work
05:52 – Her unique training (biochemistry → RD → functional nutrition → doctorate)
11:58 – What is epigenetics? Why it matters for aging and health
14:54 – Dr. Kara Fitzgerald’s “Younger You” study and program details
20:59 – Protein needs, muscle protein synthesis, and perimenopause changes
22:47 – Methylation explained: symptoms of poor methylation and how to support it
26:15 – Genetic factors (MTHFR and others), testing, and nutrient cofactors
31:55 – APOE gene, Alzheimer’s risk, and why genes are not destiny
36:27 – Bioidentical vs. synthetic hormones and local Asheville resources
40:08 – Eating liver, desiccated options, and Terry Walls protocol
43:34 – What excites and concerns her in the longevity space
46:47 – Future of precision medicine, hormones, and integrative care
49:51 – How to connect with Dr. Kate and special listener offer
51:56 – One piece of advice for women in perimenopause

Episode Links

Dr. Kate Dwyer
https://www.katedwyernutrition.com/

Get in Touch With Dr. Kate Dwyer

Instagram: @katedwyernutrition (or search Kate Dwyer Nutrition)
Website: www.KateDwyerNutrition.com
Free 15-minute discovery calls available
Special Offer for Podcast Listeners: 15% off cash pay packages until July 31st, 2026 with code BWA15

Produced by Be Well Asheville

The Wellness in Asheville Podcast is produced by Be Well Asheville — Asheville's local wellness media brand connecting the community to the practitioners, modalities, and conversations that matter most for your health.

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🗓 Monthly Meetup — Join our free monthly wellness professional meetup at Sun Soo Martial Arts, 800 Fairview Rd Suite D2. Connect with practitioners, educators, and wellness seekers across WNC.
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The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Episode 29 - Outdoor Yoga, Nature Meditation & Micro Retreats in Asheville with Ceiara Cartony | Wellness in Asheville Podcast

What happens when you combine hiking, yoga, meditation, forest bathing, and the Blue Ridge Mountains into one experience?

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Ceiara Cartony, founder of Namaste in Nature, to explore how spending intentional time outdoors can transform your physical, mental, and emotional well-being.

Ceiara shares how becoming a new mom unexpectedly led her to teaching yoga outside, eventually creating one of Western North Carolina's most unique wellness experiences. Today, Namaste in Nature offers guided micro retreats that combine mindful hiking, outdoor yoga, meditation, local history, and meaningful human connection throughout the mountains surrounding Asheville. 

Together, Travis and Ceiara discuss:

•  Why practicing yoga outdoors feels completely different than practicing inside 
•  The science and benefits of spending time in nature 
•  Meditation as a practical tool for reducing stress and finding clarity 
•  Asheville's unique connection to wellness and the outdoors 
•  How micro retreats provide many of the benefits of a traditional retreat in just a few hours 
•  Why community and shared outdoor experiences are more important than ever 
•  Beginner-friendly hiking and yoga experiences around Asheville 
•  Favorite Blue Ridge hiking trails and outdoor adventures 
•  How nature helps us reconnect with ourselves in an increasingly distracted world 

Whether you're an Asheville local or planning a visit to Western North Carolina, this conversation will inspire you to slow down, breathe deeply, and rediscover the healing power of nature.

Key Takeaways

•  Why outdoor yoga creates a deeper mind-body connection 
•  The benefits of meditation for everyday life 
•  How micro retreats fit into busy schedules 
•  The importance of community wellness experiences 
•  Forest bathing, mindful hiking, and movement meditation 
•  Favorite hiking locations near Asheville 
•  Why green spaces improve mental and physical health 
•  Practical ways to reconnect with nature every week 

Timestamps

00:00 – Meet Ceiara Cartony and the story behind Namaste in Nature

03:00 – Why outdoor yoga is different from studio yoga

06:30 – Nature, mindfulness, and Asheville's unique energy

10:00 – What happens during a Namaste in Nature micro retreat

15:00 – Waterfalls, mountain hikes, and guided wellness experiences

18:00 – Rebuilding after Hurricane Helene and what's next

23:00 – Why micro retreats are growing in popularity

27:00 – Community, loneliness, and meaningful human connection

31:00 – Favorite Asheville hiking trails

34:00 – Meditation, breathwork, and daily wellness habits

40:00 – Final thoughts and reconnecting with nature

Episode Links

🌿 Namaste in Nature
 https://www.namasteinnature.com/intro 

🧘 Yoga in the Park Asheville
 https://www.namasteinnature.com/yoga-in-the-park

🌐 Be Well Asheville
https://bewellasheville.com

🎙 Wellness in Asheville Podcast Archive
 https://bewellasheville.com/podcast

🤝 Join the Be Well Asheville Collective
 https://bewellasheville.com/collective

📬 Subscribe to the Newsletter
 https://bewellasheville.com/newsletter

🎁 Wellness Discounts from Podcast Guests
 https://bewellasheville.com/wellness-discounts

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The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Acupuncture for Pain Relief & Recovery Optimization in Asheville with Chad Johnson, L.Ac.

Introduction to Chad Johnson and Asheville Orthopedic Acupuncture

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Chad Johnson, Licensed Acupuncturist and founder of Asheville Orthopedic Acupuncture on Haywood Road. Chad brings a distinctly body-centered approach to his practice — rooted in whole-body palpation, Japanese acupuncture techniques, and years of massage therapy experience — to help people recover from pain, injury, and surgery faster and more completely.

Chad explains why he specializes in orthopedic acupuncture, how he uses the Kiiko Matsumoto style to test points before needling, and why the right shoulder and right hip are the two most common pain patterns he treats every day. He also introduces three foundational recovery habits — conscious breathing, movement-hydration pairing, and balancing rest with activity — that anyone can start using immediately.

This conversation is a must-listen for anyone dealing with chronic pain, recovering from surgery or injury, or looking to build a smarter longevity and self-care practice in Asheville.

Key Takeaways:

• Why Chad focuses exclusively on orthopedic acupuncture and physical palpation rather than pulse and tongue diagnosis
• How the Kiiko Matsumoto Japanese style allows point-testing before needling for more precise, measurable results
• The real cause of "sciatica" most people are misdiagnosing — and why the gluteus medius is usually to blame
• Why right shoulder and right hip pain are so common in modern life and how they're connected
• How to pair hydration with movement so water actually reaches your muscles instead of heading straight to your bladder
• The Chinese medicine view of conscious breathing and the lung-kidney connection
• A simple 3-breath technique you can use anywhere to bring your stress level down immediately
• Why acupuncture before and after surgery accelerates recovery significantly
• How regular maintenance acupuncture supports longevity, performance, and resilience as you age

Timestamps:

• 00:00 – 02:00 | Intro and Chad's body-centered approach to acupuncture
• 02:00 – 05:00 | How Asheville Orthopedic Acupuncture got its name and niche
• 05:00 – 09:00 | Japanese Kiiko Matsumoto style explained — palpation, point testing, and immediate feedback
• 09:00 – 13:00 | Referred pain vs. reflexes and reading the body's channel system
• 13:00 – 18:00 | The most common patterns Chad treats: right shoulder, right hip, and "dead butt syndrome"
• 18:00 – 22:00 | Diet, posture, and lifestyle factors that undo your acupuncture treatment
• 22:00 – 27:00 | Hydration done right — why drinking plus movement is the key
• 27:00 – 31:00 | Conscious breathing, the lung-kidney connection, and heart rate variability
• 31:00 – 33:00 | Balancing movement and rest — especially during recovery
• 33:00 – 36:00 | Using acupuncture preventatively for longevity and aging well
• 36:00 – 38:00 | What's next for Asheville Orthopedic Acupuncture and Chad's CEU courses
• 38:00 – 39:00 | Rapid fire: Chad's advice for anyone living with chronic pain

Episode Links:

• Season 2 Hub + Wellness Discounts
• Asheville Orthopedic Acupuncture
• Find Chad on Google
• Moxa House — Direct Link
• Be Well Asheville
• Be Well Asheville Podcast Archive

Produced by Be Well Asheville

The Wellness in Asheville Podcast is produced by Be Well Asheville — Asheville's local wellness media brand connecting the community to the practitioners, modalities, and conversations that matter most for your health.

Get Involved

🗓 Monthly Meetup — Join our free monthly wellness professional meetup at Sun Soo Martial Arts, 800 Fairview Rd Suite D2. Connect with practitioners, educators, and wellness seekers across WNC. Join the Meetup.

🤝 Wellness Collective — Become a paid member of the Be Well Asheville Collective and get access to exclusive resources, community, and practitioner support. Learn more here.

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DISCLAIMER: The content shared on the Wellness in Asheville Podcast is for informational and educational purposes only. It does not constitute medical advice. Always consult a qualified healthcare provider before making changes to your health routine.

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Introduction to Dr. Liz Slonena and Mindful Hypnosis

In this episode of the Wellness in Asheville Podcast, host Travis Richardson sits down with Dr. Liz Slonena — clinical psychologist, award-winning hypnotherapist, and co-creator of Mindful Hypnosis. Her science-backed method blends mindfulness and clinical hypnosis to help people access deep healing through their own mind. Her guided meditations have reached millions on Insight Timer, Aura, and YouTube.

Travis opens the conversation with something many of us have quietly wondered: is there a way to access the profound mental states that plant medicine and psychedelics offer — without any substances at all? Dr. Liz answers with a resounding yes. And the science backs her up.

This conversation covers why trance is already a natural part of your daily life, how microdosing mindfulness is more practical than any retreat, and why perimenopause and ADHD are more connected than most women realize. Dr. Liz also reveals what a real mindful hypnosis session looks and feels like — and why trust is the single most important ingredient for it to work.

Key Takeaways:

• Trance is a natural brain state — and mindful hypnosis harnesses it intentionally for healing
• Microdosing mindfulness embeds calm into everyday tasks without a formal practice
• Clinical hypnosis significantly reduces hot flashes and perimenopause symptoms
• The estrogen-dopamine connection explains why ADHD symptoms often spike during perimenopause
• Emerging research from Baylor University shows hypnosis can mimic mystical and psychedelic experiences
• Sleep improves when hypnotic suggestions bypass unconscious habits and rewire the brain for rest

Timestamps:

00:00 | Travis intro; altered states and your mind's built-in power 01:26 | Meet Dr. Liz Slonena; her journey into mindful hypnosis 04:37 | Anxiety, panic attacks, and the breath paradox 07:30 | Befriending your body and quieting the inner critic 12:01 | What trance really is; debunking hypnosis myths 15:30 | Microdosing mindfulness in everyday tasks 18:48 | Mindful hypnosis for sleep and chronic insomnia 26:05 | Perimenopause, ADHD, and the estrogen-dopamine link 28:39 | How hypnosis lowers cortisol and supports hormone balance 33:05 | Tripping without drugs: hypnosis as a psychedelic alternative 35:48 | Inside a mindful hypnosis session start to finish 40:53 | The Mindful Hypnosis Sangha: 8-week community program 44:07 | Free gift bundle and how to connect with Dr. Liz 45:08 | Favorite Asheville spot: Big Bradley Falls near Saluda

Episode Links:

• Mindful Hypnotherapy Sessions with Dr. Liz Slonena: https://www.drlizlistens.com/
• Free Gift Bundle — Sleep Meditation + 7-Day Joy Challenge: https://www.drlizlistens.com/free-mindful-hypnosis-download
• Mindful Hypnosis Sangha: https://www.drlizlistens.com/mindful-hypnosis-sangha-group
• Dr. Liz Slonena on YouTube: @drlizlistens https://www.youtube.com/watch?v=Wg25yBaG6xE&t=282s
• Insight Timer: https://insighttimer.com/dr.lizlistens
• Instagram: @dr.lizlistens https://www.instagram.com/dr.lizlistens 

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.

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Season 2, Episode 26: Classical Chinese Medicine | Longevity with Josephine Spilka

Introduction to Josephine Spilka and Classical Chinese Medicine

In this episode of the Be Well Asheville Podcast, host Travis Richardson sits down with Josephine Spilka — a classical Chinese medicine practitioner with more than 30 years of experience in Asheville, NC. Josephine shares how she works at the deepest level of the body — jing, or essence — to support people navigating cancer diagnoses, autoimmune conditions, and their own personal evolution.

Together, they explore the profound differences between classical and traditional Chinese medicine, how yin and yang govern the aging process, and why the body's deepest intelligence — when properly engaged — holds the key to longevity. This conversation will shift the way you think about health, healing, and what it truly means to feel at home in yourself.

Key Takeaways:

• Classical Chinese medicine draws on texts over 4,000 years old and works with five distinct channel systems — making it far more precise and personalized than TCM.
• Jing (essence) is the body's deepest layer — present in every cell — and working with it opens better choices, greater clarity, and a stronger sense of self.
• Yin declines naturally throughout life. Cultivating stillness, not just activity, is one of the most overlooked strategies for protecting longevity.
• Cancer is understood as a process at the level of the essence. Epigenetic research confirms that returning cells to a healthy environment can restore healthy functioning.
• Essential oils carry the jing of plants and immediately open the senses — making them powerful tools for self-cultivation and essence-level healing.
• Josephine's retreat model (1–18 days) creates the environmental shift that allows real, lasting change — something the habitual home environment rarely permits.

Timestamps:

• 00:00 | Intro and Josephine's 30-year practice overview
• 01:30 | What is essence (jing) in Chinese medicine
• 03:00 | Classical vs. traditional Chinese medicine explained
• 07:00 | Precision of classical diagnosis and treatment
• 11:00 | Jing as blueprint: feeling at home in yourself
• 14:00 | Yin, yang, and how aging depletes essence
• 17:00 | Cancer as a process at the essence level
• 21:00 | Epigenetics: restoring cells through environment
• 22:00 | Meditation and Guan Yin compassion practices
• 27:00 | What modern research could learn from Chinese medicine
• 31:00 | Essential oils: concentrated jing of the plants
• 35:00 | Retreat model and Blueprint for Change consult
• 39:00 | Conditions treated: cancer, autoimmune, and more
• 42:00 | Design and Destiny class and the future
• 45:00 | Midlife energy tip and how to connect

Episode Links:

• Be Well Asheville
• Be Well Asheville Podcast Archive
• Josephine Spilka — Classical Chinese Medicine
• Instagram: @retreatswithjosephine | @thenectarofplants
• YouTube: @essencepresence

Special Offer:

• Season 1 Wellness Discounts (Asheville Salt Cave, Stillpoint Wellness & many more)

Brought to you by our sponsor, Auratherapy.

The Wellness in Asheville podcast is produced by Be Well Asheville, your local news source covering health + wellness news + events in Asheville. Get the latest at bewellasheville.com or follow @bewellasheville.