Wellness Unfiltered-Postpartum Edition

Emily makes a BIG announcement. You’ll want to hear this! 

Also on today’s episode we talk about all things social media. From ways to detox, the mental and emotional effect of being on social media and the reasons to be on SM, we cover it all. We want to know what draws you to social media and what you like and dislike about it. Tune in to hear our take. 

Emily makes a BIG announcement - Redhead Athletic Wear [1:06]

Social media’s impact [5:50]

The Social Delima [6:25]

Social media detox [8:09]

Moments app [9:00]

Reasons to unfollowing people [10:00]

Triggers [13:05]

Jade Teda [13:50]

Liking posts [16:30]

Followers don’t equal currency [18:20]

Be the same person in real life as you are on SM [19:18]

The lost art of conversation [20:45]

Treating people differently bc of their amount of followers [21:30]

Why are you on SM? [24:40]

Alter ego's [25:00]

Follow Emily's new venture, Redhead Athletic Wear @

Website: redeadathleticwear.com 

Instagram: redhead_athletic_wear

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kbakesbug

Follow Emily: @emilyzwilling

Dr. Kelsey Schwander is a clinical assistant professor in the Department of Pharmacy Practice at Southern Illinois University Edwardsville and is founder of BHealth Consulting.  Dr. Schwander received her Bachelor of Science in Pharmacology from University of California at Santa Barbara. She then completed her Doctor of Pharmacy at the University of Colorado Skaggs School of Pharmacy and Pharmaceutical Sciences. After graduation, she completed a postgraduate year one community pharmacy residency at the University of Colorado and Good Day pharmacy. During her residency, Dr. Schwander was a clinical assistant professor, worked in a primary care clinic, helped patients with transitions of care at a hospital, and created clinical programs for retail pharmacies. After her residency, Dr. Schwander became the lead Clinical Pharmacist at Good Day Pharmacy, the largest independently owned pharmacy chain in Colorado. In this position, Dr. Schwander created numerous clinical programs including travel health, naloxone, point of care testing, pharmacist prescribing hormonal contraception, and pharmacist prescribing smoking cessation. 

Dr. Schwander teaches pharmacy students and practices as an ambulatory care pharmacist providing medication management to patients. She started her own consulting company,  BHealth Consulting through which she provides specialized medication counseling, cannabis consulting, gives lectures, and assists patients, providers, and businesses in creating practical healthcare solutions.

Intro breakdown of show [1:20]

About Kelsey [3:30]

What do pharmacists do?  [5:00]

Kelsey’s practice and experience during residency [9:25]

Cannabis [11:15]

The difference between THC and CDB [13:10]

How CBD gained popularity [14:35}

Educating clients on CBD and THC [19:00]

Emily’s experience with edibles [21:01]

Different ways to consume or use THC [22:00]

Kelsey’s prediction of the future of cannabis [22:45]

Common uses of cannabis [25:00]

CBD for sleep and calming [26:45]

How cannabis interacts with drugs- (blood thinners, antipsychotics, HIV medication)  [29:20]

What consumers should know about supplements [30:40]

Designs For Health or Thorne [34:00]

Major Prescription Medications (NSAIDS, Metformin, Statins) [36:40]

Lifestyle Prevention [48:30]

Protocols of getting off medications [52:00]

How often should you get blood work checked [57:55]

For more information you can find her at: [email protected], www.bhealthconsulting.com, https://www.instagram.com/bhealth_consulting/

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kbakesbug

Follow Emily: @emilyzwilling

In this episode Kelley and Emily talk about Kelley’s first and second trimester of pregnancy. Kelley expresses her honest feelings about being pregnant, her miscarriage and the pregnancy journey unknowns. We also discuss our experience working with pregnant clients in the past fifteen years. You will hear all about body changes and the benefits of working out during pregnancy. 

Kelley talks about getting pregnant and having a misscarriage [3:00]

Body changes [5:07]

Cravings and dietary changes [5:40]

Diet myths and nausea [7:25]

Misleading information during pregnancy [9:15]

Gaining weight during pregnancy [10:50]

Responsibility changes [12:00]

Keeping in shape while pregnant [12:30]

“Be responsible” [16:10]

Ovia, the pregnancy app [17:00]

Cooking for you and baby [18:05]

Accepting change [20:15]

Letting go of freedom [23:42]

Dog love [24:35]

Processing emotions and hormones [27:10]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kbakesbug

Follow Emily: @emilyzwilling

Katie owner of Shanti Yoga, a yogi, nurse and a traveler at heart joins us on the podcast. We chat about Katie’s experience of working in the ER, being a nurse and her transition to opening up her Yoga studio. We talk about mindfulness and meditation and how it relates to fitness along with the benefits of yoga, the different kinds of yoga and much more. 

Shanti Yoga Studio [3:00]

Katie’s experience being in the ER [5:10]

Traditional medicine and traditional medicine [5:50]

Opening Shanti Yoga [7:30]

Traveling [9:50]

18 and in India [10:57]

Nepal [12:02]

Mindfulness and meditation [16:01]

Different kinds of yoga [18:10]

Restorative Yoga [19:12]

Emily’s first time taking yoga [21:45]

Katie’s perspective as a yoga teacher [23:55]

What people notice most when the practice yoga [25:45]

Prenatal yoga [28:00]

How yoga has helped Katie with motherhood [32:00]

Katie’s experience with Magnolia, her baby girl [34:00]

Selfcare [36:40]

Katie’s morals and values [39:36]

Putting yourself out there [44:00]

Follow us on IG: @wellness.unfiltered

Follow Shanti Yoga: @shantiyogastl

Follow Katie: @katiekelly_rn

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Tony Soaib has worked as a personal trainer and strength and conditioning coach since 2007. Since then, he's worked with a wide range of clients including athletes from MLB, MiLB, NFL, Nippon Professional Baseball, United Soccer League, and NCAA, as well as Military Special Forces personnel, and executive clients.

Introduction to Tony 2:15

How Tony got into Fitness 2:40

Bobby Keppel - Former Baseball Player  6:15

Professional athletes and nutrition 6:45

Biggest mistakes people make in the gym 8:40

“Bang for your buck” concept 9:45

Basic strength training movements everyone should do 10:50

Benefits of strength training 12:10

Why exercise program design is important 13:45

Emily’s experience powerlifting 16:00

Hiring a good coach 16:50

Mistakes coaches make 18:10

Body composition training benefits 20:50

arm wrestling 22:45

Benefits of hiring a personal trainer 29:00

Split Squats 31:37

Nutrition and weight loss 33:00

inBody testing 34:30

Charles Poliquin 35:45

Justin Harris 36:15

John Berardi 37:00

Favorite post workout shake/workout 36:40

Donut Drive In 37:37

Follow us on IG: @wellness.unfiltered

Follow Tony: @tonysoaib

Follow Kelley: @kbakesbug

Follow Emily: @emilyzwilling

You can contact him @tonysoaib on Instagram. 

On today’s episode Emily and Kelley dive into the topic of dieting and eating styles. We discuss the pros and cons of keto, low carb, carb cycling and more. We talk about Whole 30 vs Paleo along with the importance of individualization dieting and chat about cheat/treat meals. This is a great episode to tune into if you’re looking to learn or try a new diet. 

Emily talks about her different diet - vegetarian for 4 years

Kelley talks about Elemental Diet for SIBO [7:30]

Emily talks in depth about being vegetarian [8:13]

Questions to ask yourself before starting a diet [9:33- 10:30] 

Seasonal dieting/foods [11:30]

Calories in vs calories out [14:15]

Two things have to happen to lose weight - caloric deficit and hormone balance[15:40]

Different Dieting Styles: 

- Keto [17:40]

- Reverse dieting [21:15]

- Low carb diet [24:20]

- Carb Cycling [26:13]

- IIFYM - if it fits your macros [28:15]

- Paleo vs Whole 30 [29:15]

- Elimination Diet [31:00]

Cheat or “treat” meals [33:45]

“Eating does not define who you are” [36:15]

Individualization [37:00]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to [email protected].

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

We let it all out. Ladies, this is a good one for you if you’re struggling with a negative self image. Emily and I discuss body image issues, comparing, having insecurities, social media obsessing and self confidence. 

How social media and advertising affect our self image [1:30]

Comparisons [3:00]

Unfollowing on Social Media [6:30]

Social Media Detox [8:15]

Life outside out phones [10:15]

Social Media Monitor App [10:45]

More is better / Hustle hard mentality [13:15]

Self confidence [14:15]

Internal work [15:45]

Getting advice from multiple coaches [17:45]

Talking to children about looks [19:00]

Culture patterns [21:00]

Body Positive Movement [25:00]

Power of Habit Book by Charles Duhigg [28:30]

Giving and receiving compliments [29:30]

Model Health Show [29:40]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to [email protected] and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

“You become your own worst critic at times but you also become your own best cheerleader because being a mom is such an amazing role.” - Ashley Koseck

Moms and moms to be, this episode is for you. Ashley is a working mother who speaks truthfully about embracing motherhood, the good and the bad. She talks honestly about finding balance and setting a good example. Ashley has come to the conclusion that just because the plan you had doesn’t as planned, doesn’t mean you failed. 

Intro to Ashley [1:00]

Advice from others about parenting [2:30]

Ashley’s Health Journey [4:22]

Nutrition with kids [6:30]

Food prep - making baby food [8:10]

Setting a good example [9:05]

Food selection, picky eating, etc [13:30]

Planning a family [14:30]

Deciphering whether friends and family’s advice is coming from an opinionated stand point or a supportive one. [15:00]

Cloth diapers [17:00]

Natural birth [19:10]

Recovery after birth [20:00]

Self care as a parent/ Mommy guilt [21:50]

Balancing relationships with friends, family and with yourself [25:00]

Body image [27:00]

Physical, mental and emotional health [30:00]

Support system - quality over quantity  [32:30]

Relations with spouse and how it’s changed after kids [35:50]

Create your own plan and embrace it [37:00]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to [email protected].

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Through listening to podcasts, it inspired both Emily and I which led us to create Wellness Unfiltered. We both share out 5 of our favorite podcasts that have influenced us the most. Looking for more informational podcasts related to health, fitness, self development and business, this episode’s for you!

Emily #1

Armchair expert podcast with Dax Shepard and  Monica Padman [1:45]

Kelley #2

Joe Rogan Experience 

Emily #3

Build Your Tribe (start or build your business) [4:00]

Kelley #4 

The Model Health Show (health, sleep, self development, nutri[4:35]

Emily #5 

Entrepreneurial Thinking Podcast [6:20]

Kelley #6

SuperSoul Conversations Podcast  @ Oprah [6:50]

Emily #7

Mindpump Podcast [7:37]

Kelley #8

Renegade Radio [8:45]

Emily #9

Dr. Mark Hyman Podcast [9:45]

Kelley #10

The Drive Podcast by Peter Attia [10:40]

Kelley Bonus Podcast #11

18Strong @ Jeff Pelizzaro [11:55]

Emily Bonus Podcast #12

Bulletproof Radio @ Dave Asprey [12:35]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to [email protected] and you can visit www.ez-wellness.com and click on “Wellness Unfiltered” for our bio’s and more.

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Today’s short episode is about disordered eating and eating disorders.  We thought it was important to have an episode about this topic because eating disorders affect 30 million people in the US alone. We chat about symptoms and signs of eating disorders, give helpful behavior habit tips and provide some questions that may help bring mind/body awareness around food. 

Eating disorders affect 30 million people in the US [1:50]

The difference between Disorder Eating vs Eating Disorders [2:29]

Types of Eating Disorders [3:55]

Symptoms or signs of an eating disorder [4:46]

Eating disorders affect all ages [7:30]

Emily and Kelley speak about their personal experiences with eating disorders [9:25]

Ways and strategies to help with eating disorders [11:00]

Questions you may ask when eating to help bring awareness [12:05]

Helpful behavioral habits [13:20]

“Triggering” people [14:40]

Are you in a rest and digest state while eating? [16:20]

Don’t forget to leave us a review and subscribe so that you get an alert every time we release a new episode. Questions can be sent to [email protected].

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling