Kelley and Emily sit down with Jackie Sell who is a licensed psychotherapist located here in St. Louis. In this episode we discuss the difference between Talk Therapy, Cognitive Behavioral Therapy, and EMDR Therapy. We also discuss why it’s so important to take care of our mental health and how childhood trauma’s affect our life in adulthood.

Who is Jackie Sell? [2:00]

The Hope Collective [2:50]

Talk Therapy [5:56]

Cognitive Behavioral Therapy [6:05]

EMDR [7:10]

Francine Shapiro, Ph. D [7:36]

Lit T and Big t Trauma [9:38]

The Body Keeps the Score [16:35]

Peter Levine [18:15]

The Mask We Live In [20:32]

Vagal Nerve [25:00]

Adverse Childhood Experiences [27:23]

CrossFit South City [33:10]

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Kelley and Emily both explore the reason’s you might be hitting a plateau with your current goals. They give tactical tips to apply to break that plateau. They also discuss what role your metabolism and cortisol play regarding your health.

Kelley’s experiences with hitting plateau’s [2:23]

What is the metabolism? [6:20]

Resistance Training [11:30]

The roll in cortisol [12:00]

Blood Glucose Monitor [12:55]

Hypothyroidism [14:00]

TDEE [16:30]

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Kelley and Emily get to interview Anita Berg aka “Mama Berg.” In this episode they discuss the benefits of taking care of your health to prevent diseases and the signs of issues. Anita gives great examples of why it’s important to start doing something, and to make your health a priority.

Orgasms [:30]

Who is Mama Berg [1:18]

Anita’s experience working out [3:18]

Shake weight [4:46]

Fast food and soda [4:50]

Wheel of Fortune [10:35]

Bullying [14:11]

Technology and Kids [15:50]

Antiaging Tips [19:30]

Sensible Diet [21:22]

Steps to lowering blood pressure [22:55]

Forager yogurt [24:19]

Stress Management [27:46]

Twiggy [28:50]

Dealing with significant others unhealthy eating habit [37:00]

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Social Media Handles:

Facebook: Anita Girolami-Berg

Kelley and Emily sit down Jessica Cameron. Jessica is a personal trainer, mother of three, and a former bikini competitor. She also has a master’s degree in social work and a degree in psychology. In this episode they discuss body image issues, internal dialogue, and experiences with dieting.

Who is Jessica Cameron? [:35]

Jessica’s struggle with depression and anxiety [2:20]

Jessica’s first experience with body image issues [6:45]

Jessica’s experience as a bikini competitor [8:20]

Internal Dialogue [12:50]

Emily’s experience as a competitive Powerlifter [15:30]

Coach Nick Weite [15:55]

Emily’s experience with disordered eating [17:39]

Kelley’s experience with body image and binge eating [20:45]

John Gorman competition coach [25:23]

Recovering mentally and physically [26:00]

Morning routine [30:32]

Relationship s with food [35:00]

Social media and the comparison trap [41:35]

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Jessica Cameron’s Handles:

Facebook: Jessica Rower Cameron

IG: @jcorefitnessstl

Website: jcorefitnessstl.net

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Kelley and Emily discuss how important it is for your health and your wallet, to food prep. They give tips and tricks regarding common mistakes made and the possible fear associated with food preparation. In this episode you will learn step by step how to start food prep.

Why food prep is important [1:00]

Cost of going out to eat [2:50]

Food waste [4:10]

Kelley gives you a challenge [5:10]

Timeframe for food preparation [5:45]

Kelley and Emily’s first experience with food prep [6:00]

Fear associated with cooking [7:00]

Being present with [8:30]

KB Bone Broth [9:00]

Kitchen Gadgets [9:50]

Kelley and Emily’s top kitchen gadgets [10:50]

Kelley and Emily’s worst experience with food prep [12:45]

How to start food prep [16:00]

Thrive Market [18:33]

Fridge and cabinet staples [19:00]

Cooking mistakes [23:44]

Siete [28:00]

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Kelley and Emily sit down with local business owner Simon Lusky. Revel Kitchen all began in 2010 when Simon and Angelica moved to St. Louis for Simon to work as the Cardinals’ team chef. In 2012, the two began a side business out of their home preparing healthy meals for St. Louis Blues players and other elite athletes. As word of mouth spread, so did the need for production space. The couple signed a lease on a cafe on Cherokee Street that had the kitchen space they needed to prepare meals for athletes and also an eat-in area, which they called Athlete Eats. In 2015, the two decided to switch up their prepared-meal model and transition to a Brentwood location. The restaurant reopened as Revel Kitchen to welcome all foodies, not just athletes. Two years later, a second location opened in Clayton. 

What is Revel Kitchen? [1:10]

Johnson and Wales University[3:30]

TruFusion [10:15]

Shred 415 [5:30]

Lift Gym [5:35]

St. Louis Cardinals [29:20]

St. Louis Rams [29:35]

Metabolic Meals [30:12]

St. Louis Blues [30:50]

Matt Adams and Lance Lynn [31:30]

Revel Kitchen’s Special Juices [35:45]

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Website: https://www.eatrevelkitchen.com

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Follow Kelley: @kelley_bugger

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Kelley and Emily interview Angela Brown for a Part 2. In this episode you will learn about how autoimmune issues, food sensitivities, and gut health can play a major role in our health. 

Diet protocols and food sensitivities [1:00]

Autoimmune issues [3:15]

Appearances can be deceiving [6:00]

Basing your happiness on the scale [7:35]

Importance of Gut Health [9:15]

KB Bone Broth [11:12]

Elimination Diet [12:50]

Angela Brown’s success stories [13:50]

Angela Brown’s experience with hypothyroidism [16:00]

Chris Kressar [21:34]

Kelley’s experience working with Angela for Hypothyroidism

Functional Medicine’s Protocols

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Angela Brown Handles:

Facebook: Angela Henry Brown

IG: @angelabrowncoach

Website: https://angelabrown.org/

Kelley and Emily interview Angela Brown, who is located in the St. Louis area. Angela is a physical therapist, personal trainer, Functional Diagnostics Practitioner and a Hypothyroid expert. You will hear about Kelley’s experience working with Angela and you will receive plenty of information regarding Dutch Testing, Mineral testing and Hypothyroidism. 

Who is Angela Brown [1:15]

Nutrition through FDN [2:00]

Asking for specific testing from your doctor [5:37]

Thyroid Panels [6:15]

Mineral Testing aka Hair, Tissue, Mineral Analysis [7:34]

Hypothyroidism and Hashimoto’s [9:50]

Kelley’s experience with Hypothyroidism [11:20]

Synthroid vs Armour Medication [11:40]

Where to go for Lab Testing [13:16]

Western Medicines Approach versus Holistic [15:30]

Kelley’s experience working with Angela [18:20]

Dutch Testing aka Dried Urine Testing [21:00]

Hormones [21:50]

Birth control side effects [29:00]

Autoimmune diseases [31:00]

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Angela Brown Handles:

Facebook: Angela Henry Brown

IG: @angelabrowncoach

Website: https://angelabrown.org/

Kelley and Emily discuss general nutrition. They explain what macronutrients are and what role they play in our bodies. They list examples of proteins, carbs, fats and fiber. They briefly talk about the benefits of fasting. For show notes visit our website www.ez-wellness and click on "Wellness Unfiltered." If you have any questions, feel free to email us at: [email protected] and don’t forget to head over to iTunes and leave us a review.

Macronutrients [ 2:50]

Proteins [3:30]

Serving Size [9:17]

Paleo Mentality [11:30]

Keto 12:39] 

Carbs [14:30]

Simple vs Complex Carbs [20:02]

Fiber [20:45]

Grains [21:59]

Gluten 22:30

Beans and Legumes [24:23]

Fats [25:30]

Dairy [30:41]

How Many Meals Should I Eat? [32:00]

Migrating Motor Complex [33:00]

Fasting  https://www.healthline.com/nutrition/fasting-benefits [34:35]

Listen to the Episode on Spotify

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

Please leave us a review and subscribe to our podcast. 

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Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Emily talks about why she decides to limit alcohol intake along with the pros and cons. We chat about the Oura Ring and what it does. Emily and I discuss how we transitioned into the jobs we have now. We offer advice on how to make a career switch, how job stress can have a negative impact and chat about our career journeys.

Emily giving up alcohol (:35)

Replacing one habit for another (1:30)

Social Events without alcohol (2:15)

Friends or family being an influence (4:00)

How not drinking has improved Emily’s husband productivity (5:00)

How booze affects Sleep (7:15)

What is the Oura Ring? (8:35)

Triggers for drinking (11:20)

People's assumptions when not drinking (14:30)

Mindset (15:25)

How to find work that you love (16:15)

Kelley’s job journey (16:50)

Working a job, you hate leads to stress (19:10)

Job Enjoyment (21:30)

Stressing self into bad health (23:30)

Emily’s Job Journey (25:30)

Do what you have to do till you can do what you want to do (27:40)

Advice and strategies for people who want to make a job change (28:30)

Lewis Howes - Freedom Journey Book (29:01)

Writing down goals (31:00)

Having drive and purpose (33:50)

Seek expertise from someone in desired field (37:15)

Summary on how and what to do to make a job switch (42:40)

Model Health Show Podcast- Shawn Stevenson (46:50)

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