When did “no pain, no gain” become a personality trait? 🤔

If your relationship with exercise feels a little toxic… this one’s for you.

Because nobody accidentally ends up with an overtrained nervous system.

Somewhere along the way, exhaustion became a badge of honor, soreness became proof we did something right, and rest days became something we had to earn.

In this episode, I sit down with Performance Coach and former professional soccer player James Gee to challenge some of fitness’s favorite clichés. From competing professionally overseas to redefining life beyond the game, we explore why “doing more” isn’t always the flex we think it is. 🙃 

We also unpack why your nervous system deserves a seat at the table and what it really means to train for life—not just the next workout. 🙌

Expect practical takeaways, plenty of laughs, and a conversation that connects movement, mindset, lifestyle, health maintenance, and energetic wellness in a way that might completely change how you think about performance.

Whether you’re chasing a PR, getting back into a routine, or simply trying to feel better in your own body, this episode is a reminder that progress isn’t built by punishing yourself—it’s built by understanding yourself. 💪

⸻

🔑 Key Takeaways

⸻

⭐ About Dr. Summer Sanders

Dr. Summer Sanders is an Integrative Wellness Consultant and Doctor of Physical Therapy helping people elevate how they live—not just how they feel. Her work bridges the body, mind, lifestyle, and environment to help people function at their next level.

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

Her programs integrate clinical science with lifestyle, environmental, subconscious, and energetic wellness—connecting the dots between symptoms, patterns, and the way we live.

⸻

🔗 Connect With Summer

Website: www.summersandersofficial.com

Instagram: @summersanders_official

Book a Call

⸻

⭐ About the Guest

James Gee is a Performance Coach, former professional soccer player, and founder of EVOLVE MVMT. After competing professionally overseas, he transitioned into coaching with a philosophy that extends far beyond workouts. His approach blends strength, endurance, movement quality, and sustainable performance with the mindset, accountability, and lifestyle habits that support long-term health. Whether he’s working with first-time runners or experienced athletes, James helps people train with purpose—not punishment.

⸻

🔗 Connect With James Gee

Website: www.evolve-mvmt.com

Instagram: @olayjames

⸻

✨ Follow the Podcast

If this episode made you question your workout routine…or your entire personality…😅 send it to the friend who still thinks every workout has to leave them crawling to the car.

New episodes every other week!

✅ Follow Wellness: Maintenance Required on Apple Podcasts, Spotify, iHeartRadio, PlayerFM, or wherever you listen.

✅ Know someone who proudly says, “I’ll sleep when I’m dead”? Send them this episode. They probably won’t appreciate it…which probably means they need it. 😉

✅ If you laughed, learned something, or questioned your entire workout routine…a quick review helps us keep these conversations going.

✅ Catch up on previous episodes of Wellness: Maintenance Required 🎙️

IG: @wellness.maintenancerequired

_____

Because wellness isn’t magic, it’s maintenance!

Nobody wakes up one day and says...👇

“You know what sounds fun? Learning about hormones.”

Usually the interest starts after the third cup of coffee stops working, your sleep evaporates into thin air, your sex drive files for divorce, or you find yourself standing in a room wondering why you even walked in there. 🤔

‼️ Spoiler: hormones don’t check ID. Men, this means you too! 🙌 If you have a body, this one’s for you.

In this episode, I sit down with Nurse Practitioner Kristy Gonzalez to talk about the tiny chemical messengers that somehow manage to run your energy, sleep, motivation, memory, and ability to tolerate other human beings all together. 😉

We get into why so many people spend years being told they’re “fine” while feeling decidedly not fine, why normal lab work doesn’t always tell the whole story, and why “it’s just part of getting older” is doing a lot of heavy lifting it doesn’t deserve.

From testosterone and libido to brain fog, inflammation, and hormone replacement therapy, we explore what happens when healthcare starts looking for causes instead of just collecting symptoms.

So if you’ve been blaming aging, your schedule, Mercury retrograde, or your spouse for everything lately… this episode might be worth a listen. 👀

⸻

🔑 Key Takeaways

⸻

⭐ About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant exploring the systems beneath health, performance, recovery, and wellbeing.

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

An integration of clinical science, environmental hygiene, subconscious reprogramming, and Reiki energy-healing practices—delivered as one cohesive system.

⸻

🔗 Connect With Summer

Website: www.summersandersofficial.com

Instagram: @summersanders_official

Book a Call

⸻

⭐ About the Guest

Kristy Gonzalez is a Nurse Practitioner specializing in Bio-identical Hormone Replacement Therapy (BHRT) and regenerative health. She helps patients optimize their wellness by addressing hormonal imbalances, improving vitality, and supporting healthy aging. Her practice combines advanced hormone therapy, regenerative medicine, and lifestyle interventions to enhance energy, performance, recovery, and overall quality of life.

⸻

🔗 Connect With Kristy Gonzalez

Website: simplyhealthintegrated.com

Instagram: @simplyhealth_mo

⸻

✨ Follow the Podcast

If this episode made you reconsider whether you’ve completely lost your edge, or one minor inconvenience away from punching something in the office parking lot… send it to someone who needs to hear it. 😅

New episodes every other week.

✅ Follow Wellness: Maintenance Required on Apple + Spotify, or wherever you listen.

✅ Share this episode with the person who’s been surviving on caffeine, stubbornness, and vibes. 😉

✅ If you enjoyed the conversation, we’d love a quick review.

✅ Catch up on previous episodes of Wellness: Maintenance Required 🎙️

IG: @wellness.maintenancerequired

—

Because wellness isn’t magic. It’s maintenance!

Most people see the highlight reel.

The trophy. The ranking. The scholarship. The win. 🏆

What they don’t see are the injuries, the self-doubt, the pressure, the loneliness, and the thousands of invisible decisions happening behind the scenes.

Turns out discipline isn’t always the inspiring thing people make it out to be.

Sometimes it’s waking up exhausted and doing it anyway. Sometimes it’s learning who you are when your body won’t cooperate. And sometimes it’s realizing that the strongest athletes aren’t the ones who push the hardest—they’re the ones who learn how to last.

We’re talking about that today.

Former WTA player and tennis coach Angela Leweurs joins me to pull back the curtain on what life in elite sports actually looks like, from training and competition to injury recovery, mindset, family support, and the lessons she wishes more athletes understood earlier.

Whether you’re an athlete, a parent, a coach, or simply someone trying to perform at a high level without burning yourself into the ground, this conversation offers a refreshingly honest look at what sustainable success really requires.

—

🔑 Key Takeaways

—

⭐ About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant exploring the systems beneath health, performance, recovery, and wellbeing.

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

An integration of clinical science, environmental alignment, subconscious reprogramming, and Reiki energy-healing practices—delivered as one cohesive system.

—

🔗 Connect With Summer

Website: www.summersandersofficial.com

Instagram: @summersanders_official

TikTok: @summersanders_official

Book a Call

—

⭐ About the Guest

Angela Leweurs is a former WTA tennis player, tennis coach, and sports psychology graduate student who works with athletes ranging from junior and collegiate competitors to professional and recreational players. Drawing from both her experience on tour and years of coaching, she helps athletes develop the mindset, resilience, and confidence required to perform at their highest level.

—

🔗 Connect With Angela Leweurs

Instagram: @tennisbyangie

TikTok: @tennisbyangie

YouTube: @tennisbyangie

—

✨ Follow the Podcast

If you’ve ever wondered what happens behind the performance, the recovery, or the highlight reel—you’re in the right place.

New episodes every other week.

✅ Follow Wellness: Maintenance Required on Apple + Spotify, or wherever you listen.

✅ Share this episode with the athlete, parent, coach, or former athlete who still hears their coach’s voice in their head 🤔

✅ If this episode made you rethink the relationship between pressure, performance, and recovery—leave us a quick review 🙏🏼

✅ Catch up on previous episodes of Wellness: Maintenance Required 🎙️

IG: @wellness.maintenancerequired

—

Because wellness isn’t magic. It’s maintenance!

What you do after an accident can make or break your personal injury case—and most people don’t find that out until it’s too late.

Turns out “I’ll just walk it off” is not a legal strategy after an accident—and neither is “I’ll deal with it later.” And yet here we are, because no one gets a handbook when life decides to knock you flat. 😅

We’re talking about that today—because what you do between the accident and the settlement matters just as much as what happened in the first place, and most people are accidentally sabotaging themselves without even knowing it. We’re pulling back the curtain on what defense teams are actually looking at, why your treatment timeline is basically being graded, and what personal injury attorney Chauncey Dean wishes you knew before you ever needed one.

Buckle up. (Pun intended.) 🚗

🔑 Key Takeaways

_

⭐ About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high achievers stop pushing through and start actually thriving—aligning the body, energy, and environment so life starts to feel like it fits.

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

An integration of clinical science, environmental assessment, subconscious reprogramming, and Reiki energy-healing practices—delivered as one cohesive system.

🔗 Connect With Summer

Website: www.summersandersofficial.com

Instagram: @summersanders_official

Book a Call

_

⭐ About the Guest

Chauncey Dean is a personal injury attorney whose path to advocacy started as a public defender. He brings both sides of the courtroom to this conversation, breaking down what insurance companies and defense teams are actually looking for, and what you can do right now to protect yourself before you ever need to.

🔗 Connect With Chauncey Dean

Instagram: @attorneycdean

Email: [email protected]

📞 786-759-0792

_

✨ Follow the Podcast

✅ Follow Wellness: Maintenance Required on Apple + Spotify if you’ve ever assumed “the lawyer handles it” and now realize you may have been dangerously wrong 😬

✅ Send this episode to the friend who just got in a fender bender and has already posted three times about it on Instagram 🫣

✅ If this episode made you want to immediately scrub your social media and call an attorney—leave us a review 🙏

✅ Catch up on previous episodes of Wellness: Maintenance Required 🎙️

IG: @wellness.maintenancerequired

_

Because wellness isn’t magic. It’s maintenance!

Do you ever realize your body has been filing complaints for months… and you’ve just been answering with stretching, foam rolling, caffeine, and “I’ll deal with it later”? 👀

Because a weird thing humans are really good at? 👉🏼 Compensating.

In this episode, I’m joined by Dr. Brandon Rosa, Doctor of Physical Therapy and Functional Fitness Coach, for a conversation on what people often miss when it comes to pain, movement, and recovery. We get into why the thing that hurts isn’t always the thing causing the problem, how people accidentally reinforce the same issues they’re trying to fix, and why your body can look “functional” long before it actually feels good. 💪🏻

We also unpack compensation patterns, overloaded muscles, stress, movement habits, recovery, and why chasing symptoms sometimes keeps people stuck longer.

Basically… if you’ve ever thought 👉🏼 “I stretch this every day… so WHY is this still happening?” 

This one’s for you 😉

—

🔑 Key Takeaways

—

🙋🏼‍♀️ About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high achievers stop pushing through and start actually thriving—aligning the body, energy, and environment so life starts to feel like it fits.

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

An integration of clinical science, environmental assessment, subconscious reprogramming, and Reiki energy-healing practices—delivered as one cohesive system.

—

🔗 Connect With Summer

Website: www.summersandersofficial.com

Instagram: @summersanders_official

Book a Call

—

⭐ About the Guest

Dr. Brandon Rosa is a Doctor of Physical Therapy, Functional Fitness Coach, and owner of Boundless Training and Rehab in Tampa, Florida.

Boundless Training and Rehab is a physical therapy and fitness studio focused on helping people get back to doing the things they love in life—without constantly worrying about pain, setbacks, or uncertainty around what to do next

—

🔗 Connect With Dr. Brandon Rosa

Socials: @Dr.Brandon.boundless

📍 Boundless Training and Rehab - Tampa, Florida

—

✨ Follow the Podcast

✅ Follow Wellness: Maintenance Required on Apple + Spotify if your body has ever sent subtle warning signs and you confidently responded with: “eh…I’ll stretch later” 😅

✅ Send this episode to the friend who says “my back always does this” while continuing to sit like a human shrimp 🦐

✅ If this episode made you suddenly question your stretching routine, movement habits, or life choices… leave a review 🤝

✅ Catch up on previous episodes of Wellness: Maintenance Required 🎙️

IG: @wellness.maintenancerequired

—

Because wellness isn’t magic. It’s maintenance!

Do you ever realize something “isn’t working”… but stay anyway because you’ve become really good at surviving the discomfort?  👀

This conversation with Jesi Carroll gets into the subtle turning points people ignore for WAY too long—the quiet misalignment, the over-functioning, the intuition you keep talking yourself out of, and the difference between being truly fulfilled vs. just highly capable at surviving your own life.

We talk about why intuition usually doesn’t feel like some dramatic movie moment… it’s often a quiet nudge you override because logic, fear, pressure, guilt, or “being realistic” got louder first.

From astrology and subconscious patterns to identity shifts, regret, fulfillment, and the hidden ways people stay stuck in lives that technically “work,” this episode breaks down what it actually looks like to reconnect with yourself before your body, relationships, career, or nervous system force the issue for you 😅

If you’ve ever ignored a gut feeling because something looked “good” on paper 👀…this one’s for you.

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🔑 Key Takeaways

• Intuition usually shows up quietly first—and most people accidentally train themselves out of listening to it

• Feeling “off” isn’t always burnout 👀 sometimes it’s misalignment your body notices before your brain does

• You can be successful, disciplined, and logical… while still deeply disconnected from what you actually want

• The longer you override yourself, the harder it becomes to tell the difference between fulfillment and familiar suffering 😵‍💫

• Astrology becomes a tool for self-awareness when you stop using it for surface-level validation and start looking at your patterns honestly

• Some people aren’t actually stuck… they’re just incredibly good at compensating for situations that no longer fit who they are becoming

—

👩‍⚕️ About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high achievers stop pushing through and start actually thriving—aligning the body, energy, and environment so life starts to feel like it fits.

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

An integration of clinical science, environmental assessment, subconscious reprogramming, and Reiki energy-healing practices—delivered as one cohesive system.

—

🔗 Connect With Summer

Website: www.summersandersofficial.com

Instagram: @summersanders_official

Book a Call

—

⭐ About the Guest

Jesi Carroll is a professional Astrologer, Coach, and Intuitive who helps ambitious women step into their power, trust their purpose, and connect the dots with clarity and confidence. Her background in high-level performance includes her prior role as a Business and Mindset Coach for Tony Robbins’ Mastermind, with time spent at Microsoft and others.

Through her own journey using astrology to heal stories of shame and guilt, Jesi became devoted to creating a space where women can come home to themselves through the lens of equally esoteric and evidence-based modalities.

—

🔗 Connect With Jesi Carroll

Website: www.jesicarrollastrology.com

Socials: @jesi.carroll

Email: [email protected]

—

✨ Follow the Podcast

✅ Follow Wellness: Maintenance Required on Apple + Spotify if you’re starting to realize your body notices misalignment before your brain does 😅

✅ Send this to the friend who keeps saying “I’m fine” while spiritually white-knuckling their entire life 🫶🏼

✅ If this episode made you question at least a few life decisions… leave a review 🤝

✅ Catch up on Part 1 of my convo with Jesi Carroll 👉🏼 Episode 2 

IG: @wellness.maintenancerequired

—

Because wellness isn’t magic. It’s maintenance!

Feeling drained, even though you’re doing everything “right”?

This conversation with Dr. Sin explores what happens when your system is running on effort instead of alignment—and why more discipline isn’t always the answer. 😮‍💨

We get into Ayurvedic medicine as a framework for understanding your body’s natural rhythms, digestion, and energy patterns… and how modern wellness habits can actually create more noise when they’re layered onto a system that’s already depleted ‼️

From digestion and sleep to sensory inputs and environment, this episode breaks down how your internal and external worlds are constantly interacting 👉 and what it really looks like to bring them back into sync.

⸻

🔑 Key Takeaways

• More discipline isn’t always the solution → sometimes it’s a sign your system is depleted

• Digestion isn’t just about food—it’s how your body processes everything, including stress and emotion

• "Agni" (digestive fire) drives immunity, clarity, and emotional stability

• “Amma” (toxins) builds when inputs—food, emotions, environment—aren’t fully processed

• Your energy, clarity, and resilience reflect how well your system is regulating—not how much you’re doing

• Aligning your routines with your natural rhythms creates stability that effort alone can’t

⸻

⭐️ About the Guest

Dr. Sin Lai is an Ayurvedic Doctor, Integrative Health Specialist, and Tao Tantra Facilitator dedicated to guiding women in aging with grace, vitality, and radiance. Drawing on ancient medicine, energy healing, and a deeply integrative approach, she helps bridge physical health, internal awareness, and energetic alignment for whole-body transformation.

⸻

🔗 Connect With Dr. Sin Lai

Website: www.timelessradiancebysinlai.com

Website: www.celestial-treasures.com

Instagram: @Sin_Lai_Tjauw

⸻

👩🏼‍⚕️ About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high achievers stop pushing through and start actually thriving—aligning the body, energy, and environment so life starts to feel like it fits. 

Fully virtual, concierge-style programs designed to work with your life—not disrupt it.

An integration of clinical science, environmental assessment, subconscious reprogramming, holistic, and energy-based practices—delivered as one cohesive system.

⸻

✨ Work With Summer 

Instagram: @summersanders_official

Website: www.summersandersofficial.com

Book a Call

⸻

⭐ Follow the Podcast ⭐

✅ Follow Wellness: Maintenance Required if you’re starting to realize your body knows what it needs better than you do 😮

✅ Send this to someone who needs this 👍

✅ If you’re tired of managing 47 habits and calling it “normal”, leave a review! It matters more than you realize 🫶

IG: @wellness.maintenancerequired

⸻

Because wellness isn’t magic. It’s maintenance!

Not everything that feels effective… actually is.

👉🏻 And more intensity doesn’t always mean better results.

In a space that’s growing fast—especially Pilates—the lines between what works, what’s being marketed, and what’s actually aligned for your body can get blurred.

🎙️ In this episode, Summer sits down with Pilates instructor Christina to unpack how the method is evolving, why the way something is taught matters just as much as what you’re doing, and where people can unintentionally miss the point chasing more.

Because your body isn’t asking for more effort—it’s asking for more precision.

👉🏻 This conversation really comes down to learning how to discern what’s actually supporting you…and what just looks good on the surface.

⸻

Key Takeaways

⸻

About the Guest

Christina (XtinaPilates) is a Pilates instructor with a Bachelor of Science and a background in clinical research who focuses on anatomy-informed movement, precision, and individualized cueing. Xtina Wellness is a community where people learn about their bodies through movement, education, & genuine belonging.

Connect with Christina

Instagram: @XtinaPilates

⸻

About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high-performing individuals reset the systems that quietly determine how well they function—across the body, nervous system, daily habits, and the environments they live and work in.

Her work focuses on:

⸻

Connect with Summer

Instagram: @summersanders_official

Website: www.summersandersofficial.com

Book A Call

⸻

⭐ Follow the Podcast

✅ Follow Wellness: Maintenance Required if you’re starting to trust what your body’s been telling you

✅ Send this to someone deep in their “wellness era”

✅ If this episode shifted how you think, leave a review—it matters more than you realize

IG: @wellness.maintenancerequired

⸻

Because wellness isn’t magic. It’s maintenance.

She was getting promoted...And crying in a parking garage before work.

In this episode, Jesi Carroll shares the moment everything started to crack—despite doing everything “right” on paper.

We talk about what happens when your identity no longer fits your life, how physical symptoms and anxiety can be signals (not problems), and what it really takes to pivot into something more aligned.

From corporate recruiting to life path astrology, this is a conversation about leaving “good enough,” trusting what your body is telling you, and choosing a life that actually fits.

Key Takeaways

⸻

About the Guest

Jesi Carroll is an intuitive life coach and astrologer who works at the intersection of identity, performance, and personal evolution.

With a background in high-level coaching—including Tony Robbins’ Mastermind—she supports women navigating major life transitions by helping them understand their patterns, trust their direction, and move with more clarity.

Connect With Jesi Carroll

Instagram: @lifedesignbyjesi

⸻

About Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high-performing individuals reset the systems that quietly determine how well they function — the body, the nervous system, daily habits, and the environments they live and work in.

Her work often addresses:

Work with Summer:

Instagram: @summersanders_official

Website: www.summersandersofficial.com

⸻

⭐️ FOLLOW THE PODCAST

✔ Follow Wellness: Maintenance Required on Apple + Spotify

✔ Leave a review if it resonated

✔ Share this with someone who knows something isn’t off—but hasn’t acted on it yet

IG: @wellness.maintenancerequired

Because wellness isn’t magic.

It’s maintenance.

What happens when the life you built suddenly stops feeling aligned with who you really are?

In the first episode of Wellness: Maintenance Required, Dr. Summer Sanders sits down with astrologer and Ahai energy practitioner Jaclyn Carmen to talk about career pivots, burnout, and the deeper signals that often push people toward change.

This conversation explores how our nervous system, environments, and energetic patterns shape the direction of our lives.

What you’ll hear about in this episode

• Career pivots and leaving corporate paths

• Burnout and nervous system overload

• Astrology as a tool for understanding life transitions

• Designing a life that actually supports who you are

⸻

About the Guest

Jaclyn Carmen is an astrologer, artist, and Ahai® Energy Healing practitioner based in Miami. Her work helps clients understand personal timing, life transitions, and energetic patterns through astrology and intuitive healing.

Connect with Jaclyn:

Website

www.JaclynCarmen.com

Instagram

@Jaclyn__Carmen

⸻

Work with Dr. Summer Sanders

Dr. Summer Sanders is a Doctor of Physical Therapy and Integrative Wellness Consultant who helps high-performing individuals reset the systems that quietly determine how well they function — the body, the nervous system, daily habits, and the environments they live and work in.

Her work often addresses:

• movement and physical optimization

• nervous system regulation

• stress and capacity management

• environmental factors like workspace and home design

• integrative lifestyle strategy

Learn more about working with Summer:

Website

www.summersandersofficial.com

Instagram

@summersanders_official

⸻

Follow the Podcast

If you enjoyed this episode:

✔ Follow Wellness: Maintenance Required

✔ Leave a review

✔ Share the episode with someone navigating a life or career shift

Instagram

@wellness.maintenancerequired

Because wellness isn’t magic. It’s maintenance.