***The following episode contains a discussion about suicide and mental health that may be difficult for some listeners. If you or someone you know is experiencing a mental health crisis, please stop this podcast and dial 988 to reach the Suicide & Crisis Lifeline. Help is available 24/7—free and confidential.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you…the MTA…where the goal is improving your total health and wellbeing.

In this thoughtful and encouraging episode, host James Francis sits down with wellness expert John Ebron to discuss how MTA employees can recognize early signs of stress and build healthy support systems. Together, they explore how life’s pressures—from long hours to cultural expectations—can make it difficult to reach out for help, and why connection is the key to resilience.

From understanding when stress is no longer “normal,” to breaking cultural taboos around seeking support, John shares practical tools and empowering phrases to help you reframe your mindset. You’ll also hear how to create a strong “personal sphere of influence” so you always have the right people in your corner.

Whether you’re navigating long shifts, managing family responsibilities, or simply feeling overwhelmed, this episode offers real-world strategies to help you stay healthy, happy, and whole.

Key Takeaways:

• Stress doesn’t wait its turn—recognize when your body and mood are signaling a need for support.
• Pay attention to changes such as constant fatigue, irritability, or loss of interest in things you enjoy.
• Cultural or family norms may discourage speaking up—but seeking help is a strength, not a weakness.
• Use the phrases “that’s not necessarily true” and “that’s not helping me” to break negative patterns.
• Build and maintain your personal support circle—renew “contracts” with those who truly help your wellbeing.
• Connection is essential to resilience: don’t isolate when times get tough.

Sound Bites:

“Stress is rude—it doesn’t wait in line.”

“We deserve to be healthy, happy, and whole.”

“That’s not helping me.”

“Connection is a strength, not a weakness.”

Keywords:

stress management, resilience, MTA wellbeing, cultural barriers, seeking help, support systems, mental health, emotional health, personal influence, connection

Additional Resources:

Whole Minds Healthy Bodies – https://wholeandhealthy.website

Balancing Life’s Issues – https://balancinglifesissues.com/podcast-bli/

Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you…the MTA…where the goal is improving your total health and wellbeing.

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts—podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you, the MTA.

This episode is made in partnership with Balancing Life’s Issues.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

In this practical and motivating episode, host James Francis is joined by health and wellness coach Krystal Taylor to discuss how mindful grocery shopping can transform your overall health. Together, they explore how the choices made in the grocery store impact your success with nutrition, meal prep, and long-term wellbeing—especially for MTA employees looking for convenient and budget-friendly strategies.

From building smarter lists to understanding the power of color in your cart, Krystal shares realistic tips on how to save time, stretch your dollar, and make small swaps that lead to big health wins. Whether it’s navigating misleading labels or finding flexible ways to prep meals, this episode will help you take charge of your nutrition—starting in the aisle.

Key Takeaways:

• Shopping smart is the beginning of your health journey.
• Grocery shopping while hungry often leads to impulse buying.
• A clear shopping list keeps you focused and efficient.
• Stick to the perimeter of the store to avoid heavily processed foods.
• Meal prep doesn't mean cooking every meal at once—keep it simple.
• Frozen fruits and vegetables retain nutrients and are convenient.
• Vibrant, colorful foods are more nutrient-dense and appealing.
• Greek yogurt is a great substitute for sour cream.
• Healthier labels can still be misleading—check the ingredients.
• A running list throughout the week streamlines grocery trips.

Sound Bites:

• "Don't go grocery shopping hungry!"
• "Meal prep doesn't have to be overwhelming."
• "Balance is key in healthy eating."

Keywords:

grocery shopping, healthy eating, meal prep, nutrition tips, mindful shopping, budget-friendly meals, color in food, condiment swaps, meal planning, health and wellness

Additional Resources:

Whole Minds Healthy Bodies - https://wholeandhealthy.website

Balancing Life's Issues - https://balancinglifesissues.com/podcast-bli/

Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

This episode is made in partnership with Balancing Life’s Issues.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

In this episode of Whole Minds Healthy Bodies, Dr. Donna Thomas breaks down the essential facts about sun protection and skin safety. Whether you’re commuting, working outdoors, or relaxing on a weekend, protecting your skin from UV rays is a vital part of overall health. Dr. Thomas debunks common myths about melanin and sun safety, explains how SPF really works, and offers easy-to-follow tips for applying sunscreen effectively.

This episode is packed with practical sun safety strategies for MTA employees and their families, including how to choose the right sunscreen, why eye protection matters, and how to build habits that can prevent long-term damage like skin cancer.

Key Takeaways:

• Sun protection is essential for all skin tones—melanin is not enough.
• SPF (Sun Protection Factor) indicates how long sunscreen will protect you from UVB rays.
• Reapply sunscreen every two hours, especially after sweating or swimming.
• Apply sunscreen 15 minutes before sun exposure to allow absorption.
• A nickel-sized amount is recommended for your face.
• Don't forget vulnerable areas like lips, ears, and the back of your neck.
• Sunglasses should offer 100% UV protection to safeguard your eyes.
• Protective clothing and wide-brimmed hats add an extra layer of defense.
• Starting a sun protection routine now helps prevent skin cancer and long-term damage.

This episode is made in partnership with Balancing Life’s Issues.

Additional Resources:

Whole Minds Healthy Bodies - https://wholeandhealthy.website

Balancing Life's Issues - https://balancinglifesissues.com/podcast-bli/

Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Episode Overview:

In this enlightening episode, host James Francis speaks with nutritionist Michelle Beyer about the powerful connection between your gut and your brain. Together, they explore how gut health directly impacts mental clarity, emotional balance, and overall performance—especially for MTA employees with demanding and unpredictable schedules.

Michelle breaks down the science behind the gut-brain connection and offers realistic, actionable strategies to support digestive and mental health. From integrating fiber-rich foods to using probiotics, and from improving hydration to mindful eating, this episode is packed with insights to help MTA workers take control of their wellbeing from the inside out.

Key Takeaways:

• The gut is often referred to as the “second brain” due to its impact on mental health.
• Gut health significantly influences mental clarity, energy levels, and emotional balance.
• Chronic stress and irregular schedules can negatively affect digestion and the microbiome.
• Regular eating and sleeping patterns are vital for digestive health.
• Probiotics and prebiotics help maintain a balanced gut microbiome.
• Fiber-rich foods play a critical role in supporting gut flora and digestive function.
• Mindful eating encourages better digestion and reduces stress-related symptoms.
• Staying hydrated is essential for gut processing and overall wellbeing.
• Physical movement stimulates digestive function and supports gut health.
• An imbalanced gut can contribute to mood swings, anxiety, and fatigue.

Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

Guest(s): Rah Kalon

Hosted by: James Francis

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

In this heartfelt and insightful episode, James Francis is joined by emotional wellness expert Rah Kalon to discuss the unique challenges faced by working parents and caregivers—especially those in high-stress, high-impact roles like MTA employees. With May being Mental Health Awareness Month, Rah provides powerful, compassionate strategies to support emotional resilience, manage guilt, and build healthy habits that promote overall wellbeing.

Together, they explore how self-awareness, self-regulation, and social connection can help working parents not just survive but thrive. From breath work to reframing guilt, Rah shares practical tools rooted in emotional intelligence that can make a meaningful difference—starting with the first 30 minutes of your day.

Key Takeaways:

• Resilience for working parents begins with self-compassion and letting go of guilt.
• Objective self-awareness helps individuals understand their strengths and needs.
• Reparenting oneself—showing empathy and care—is a vital emotional regulation tool.
• Social support at work creates a sense of belonging and reduces stress.
• The average person spends 90,000 hours working—building community at work matters.
• Morning and evening “power hours” are crucial for mental check-ins and rest.
• 4-7-8 breathing can regulate the nervous system and reduce stress throughout the day.
• Mindfulness, sleep routines, and daily reflection foster mental clarity and resilience.

This episode is made in partnership with Balancing Life’s Issues.

Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

In this episode of Whole Minds Healthy Bodies, James Francis and Shanti Douglas discuss the significance of relaxation techniques, especially for workers in high-stress environments like the MTA. They explore various quick relaxation methods that can be integrated into daily routines, the importance of post-work activities for unwinding, and practical tips for improving sleep quality. The conversation emphasizes the need for mindfulness and self-care in maintaining overall health and wellbeing.

• Relaxation is crucial for managing stress in high-pressure jobs.
• Understanding the why behind relaxation techniques enhances their effectiveness.
• Quick relaxation techniques can be integrated into daily activities.
• Post-work routines should include enjoyable and lighthearted activities.
• Movement and outdoor activities can significantly improve mental health.
• Sleep quality can be improved with mindful practices and routines.
• Attaching relaxation techniques to daily habits helps in remembering to practice them.
• Micro practices throughout the day can lead to significant changes over time.
• Creating a supportive environment aids in relaxation and stress relief.
• Engaging in hobbies can help alleviate the buildup of daily tension.

• "Get outside, explore nature."
• "Movement helps relieve stress."

• Intro to Meditation with Shanti Douglas
• Ep 1: https://podcasts.apple.com/us/podcast/whole-minds-healthy-bodies/id1697911399?i=1000623349986
• Ep 2: https://podcasts.apple.com/us/podcast/whole-minds-healthy-bodies/id1697911399?i=1000624085421
• Ep 3: https://podcasts.apple.com/us/podcast/whole-minds-healthy-bodies/id1697911399?i=1000624184786
• Ep 4: https://podcasts.apple.com/us/podcast/whole-minds-healthy-bodies/id1697911399?i=1000624564187
• Ep 5: https://podcasts.apple.com/us/podcast/whole-minds-healthy-bodies/id1697911399?i=1000624786631

Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

Welcome to “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

As an MTA employee, you're always on the go—whether you’re keeping the trains running, managing bus routes, or ensuring the city moves smoothly. But with long shifts, high demands, and a fast-paced work environment, taking time to unplug is more important than ever.

In this episode, on-site trainers James Francis and Shari Adler share practical, real-world strategies to help you step away and recharge, even in the middle of a busy day. Learn how to:

• Use quick breathing exercises to manage stress in the moment
• Incorporate grounding techniques—even while on the job
• Develop simple, effective self-care rituals to maintain balance and well-being

Your work keeps NYC moving—now it’s time to focus on your health, too. Tune in now and take the first step toward feeling more refreshed, recharged, and ready to take on the day!

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts just like Shari. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

Welcome to “Whole Minds Healthy Bodies,” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

heart health, stress management, nutrition, hydration, healthy habits, healthcare partnership

In this episode, Dr. Donna Thomas discusses the critical importance of heart health, particularly for MTA members who may face elevated stress levels. She highlights actionable strategies for managing stress, maintaining a healthy diet, staying hydrated, and recognizing the early warning signs of heart issues. Dr. Thomas emphasizes the value of self-care, proactive health management, and building a strong partnership with healthcare providers to promote heart health and overall wellbeing.

• Prioritize self-care to effectively manage stress.
• Plan meals in advance to ensure consistent healthy eating habits.
• Stay hydrated throughout the day to support heart health.
• Incorporate movement into your daily routine, even in small amounts.
• Practice deep breathing techniques to reduce stress.
• Recognize and address signs of heart issues promptly.
• Schedule regular check-ups with healthcare professionals to stay ahead of potential concerns.
• Ask questions about medications and treatments to be informed.
• Choose natural foods to fuel your body.
• Build healthy habits that are sustainable over time.

• "Prioritizing your self-care is so important."
• "Take a proactive stance in your healthcare."

Thank you for listening to “Whole Minds Healthy Bodies,” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you, the MTA.

In this episode of Whole Minds, Healthy Bodies the podcast, host James Francis sits down with Amy Grazen to explore the transformative power of gratitude. Together, they discuss how practicing gratitude can shift mindsets, enhance emotional wellbeing, and counteract negativity. Amy shares practical techniques for making gratitude a daily habit, such as journaling, expressing appreciation, and reflecting on challenges. The conversation also highlights mindfulness and habit stacking as effective ways to integrate gratitude into everyday life, offering listeners tools to improve sleep, health, and overall outlook.

Key Takeaways:

• Gratitude is more than a feeling; it’s a transformative practice.
• Consistently practicing gratitude can significantly improve overall wellbeing.
• Gratitude helps counteract negative emotions and manage adversity.
• Keeping a gratitude journal is a simple yet powerful technique.
• Small acts of expressing gratitude—like a smile—can make a difference.
• Mindfulness enhances our ability to experience and express gratitude.
• Reflecting on challenges can reveal unexpected opportunities for gratitude.
• Habit stacking can make practicing gratitude a seamless part of daily routines.
• Gratitude can positively influence the emotional climate of any situation.
• Regular gratitude practice can improve sleep and support overall health.

Don’t Forget! Whole Minds Healthy Bodies is a 360 Health initiative from Aetna, created exclusively for you—the MTA. Visit wholeandhealthy.website for free access to expert-created content, including podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation.

Subscribe to Whole Minds Healthy Bodies wherever you get your podcasts!

Welcome to “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you the MTA. Where the goal is improving your total health and wellbeing.

In this episode of Whole Minds, Healthy Bodies - Diane Pulleyblank discusses the challenges of maintaining health during the holiday season. She explores the temptations of holiday foods, the impact of disrupted schedules, and the importance of planning to avoid overeating. Diane emphasizes the need for exercise, quality sleep, and stress management, while also providing creative gift-giving ideas and scheduling tips to help listeners navigate the holiday season healthily and joyfully.

Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts just like Diane. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.