In this episode of Wishing You Well with Maria Patrick, we explore the principle of "S.C.A.F.A.", a simple and powerful wellness framework shared by Scott Galloway in his best-selling book Notes on Being A Man. SCAFA stands for Sweat, Clean Eating, Abstinence, Family and Affection - the five foundational habits that support physical health, emotional well-being and long-term vitality.

Rather than chasing trends or extreme health routines, this episode focuses on practical, sustainable lifestyle changes you can realistically implement into your daily life. You will learn how regular movement supports heart health and mood, how clean eating can improve energy and metabolic health, why setting boundaries around alcohol, sugar and digital overload matters, and how connection, relationships and affection play a vital role in longevity and mental wellness.

Whether you’re feeling overwhelmed by health advice or looking to simplify your wellness routine, this episode offers grounded guidance you can start using today...one small step at a time.

In this episode, you will learn:

• How daily movement (“sweat”) supports long-term health
• What clean eating really means - without dieting or restriction
• Why abstinence and healthy boundaries protect your nervous system
• How family, connection and affection improve emotional resilience
• Simple ways to integrate SCAFA into real life, even with a busy schedule

Listen in for a refreshing reminder that true health is built through consistent, compassionate choice - not perfection.

 #WishingYouWellPodcast #MariaPatrick #SCAFA #ScottGalloway #NotesOnBecomingaMan#WellnessPodcast #HealthyHabits #LongevityLifestyle #MindBodyHealth #CleanEating #MovementForHealth #EmotionalWellness #NervousSystemHealth #LifestyleMedicine #HolisticHealth #SelfCareDaily #HealthyAging

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Are you constantly feeling wired but tired? Snapping more easily? Waking up at 3am? Struggling with bloating, jaw tension, or anxiety that won’t fully turn off?

You may be living in fight or flight mode - and not even realize it.

In this episode of the Wishing You Well Podcast, Health Coach Maria Patrick explains the hidden signs your nervous system is stuck in chronic stress and how to gently reset it using simple, science-backed techniques.

You will learn:

•What the fight or flight response actually does in the body

•Subtle symptoms of sympathetic nervous system overload

•Why so many women live in survival mode

•How chronic stress impacts digestion, sleep, hormones, and mood

•Simple vagus nerve exercises to activate the parasympathetic response

•Breathing techniques to calm anxiety naturally

•Qi Gong-inspired movements to regulate stress hormones

•How to create micro-moments of nervous system healing throughout your day

If you have been feeling overwhelmed, overstimulated, reactive or exhausted -  this episode will help you understand what’s happening beneath the surface and give you practical tools to feel calm, steady and safe in your body again.

Your nervous system isn’t broken. It’s being protective of you. And it can be retrained. Take a breath. Press play. Let’s reset together.

#FightOrFlight #NervousSystemReset #ChronicStress #AnxietyRelief #VagusNerve #Parasympathetic #StressManagement #HormoneHealth #WomensWellness #QiGong #HolisticHealth #CalmYourMind #Cortisol #BurnoutRecovery #WishingYouWellPodcast

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Are you focusing on the right things when it comes to your health?

In this episode of the Wishing You Well Podcast with Maria Patrick, we break down the Five Pillars of Health — the foundational habits that support hormone balance, energy, metabolism, immune function and long-term wellness.

Instead of chasing quick fixes or the latest health trends, this episode brings you back to what truly works - a holistic approach rooted in nutrition, movement, sleep, stress regulation and meaningful connection.

You will learn:

• Why balanced blood sugar is the cornerstone of metabolic health

• How sleep impacts hormones, inflammation and weight management

• The real reason chronic stress disrupts digestion and thyroid function

• Why muscle becomes critical after the age of 40

• How purpose and connection affect longevity and resilience

If you are navigating midlife changes, feeling burned out, struggling with low energy or simply wanting a sustainable wellness reset, this episode will help you refocus on what actually matters.

These five pillars work together to create vibrant health - especially for women over 40 looking to optimize hormones naturally and build resilience from the inside out. Press play and come back to the basics that build lasting vitality. As always… I am wishing you well.

#HolisticHealth #WomensHealth #HormoneBalance #MidlifeWellness #HealthyLifestyle #MetabolicHealth #FunctionalMedicine #StressManagement #SleepHealth #Longevity #WellnessPodcast #WomenOver40 #HealthyHabits #MindBodyHealth #WishingYouWell

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Are you constantly rushing through your day feeling overwhelmed, stressed, and exhausted?

In this episode of Wishing You Well with Maria Patrick, we explore how romanticizing your daily routines can lower stress, regulate your nervous system and improve your overall health.

Romanticizing your life isn’t about perfection or spending more money - it’s about slowing down, creating intentional rituals and bringing beauty and presence into ordinary moments. When you transform simple routines like your morning coffee, meals, workouts and evening wind-down into mindful rituals, you will shift your body out of chronic stress mode and into healing mode.

You will learn:

•How stress impacts cortisol, inflammation, digestion and sleep

•The science behind nervous system regulation

•How small daily rituals improve mental and physical health

•Practical ways to romanticize your mornings, meals, workday and evenings

•Simple habit shifts that make your life feel calmer and more meaningful

If you are looking for realistic self-care, stress relief strategies, healthier daily habit  or ways to feel more grounded and joyful - this episode is for you...to help you to slow down, to soften your approach and to savor your life. Listen now and start turning your routines into rituals.

#StressRelief #NervousSystemRegulation #HealthyHabits #RomanticizeYourLife#SelfCareRituals #WellnessPodcast #HolisticHealth #MindfulLiving #CortisolBalance #WomenInWellness #MentalHealthMatters #DailyRituals #WishingYouWell #MariaPatrick #WellnessLifestyle

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Have you recently had bloodwork showing elevated liver enzymes like ALT or AST and aren’t quite sure what it means?

In this 1st episode of Season 7 of the Wishing You Well Podcast with Health Coach Maria Patrick, we break down everything you need to know about liver enzymes in clear, simple language.

You will learn:

• What ALT, AST, ALP and GGT actually measure

• What “high liver enzymes” really mean (and when to worry)

• The most common causes - including fatty liver, medication-induced elevation, alcohol, insulin resistance and inflammation

• The difference between normal vs optimal lab ranges

• Natural ways to support liver function

• When to follow up with your doctor

If you have ever Googled:

•“Why are my liver enzymes high?”

•“How do I lower ALT naturally?”

•“What causes elevated AST?”

•“Can fatty liver be reversed?”

•“What do liver blood tests mean?”

...this episode is for you.

Maria also shares a functional and holistic perspective - including nutrition strategies, blood sugar balance, lifestyle shifts and gentle Qi Gong support to help your liver recover and regenerate.

Your liver is resilient. When you understand what your labs are telling you, you can take empowered, practical steps toward healing. Listen now to feel informed, calm and confident about your liver health.

#LiverHealth #ElevatedLiverEnzymes #ALT #AST #FattyLiver #LiverDetox #FunctionalMedicine #HolisticHealth #Bloodwork #WellnessPodcast #HormoneHealth #Inflammation #MetabolicHealth #NaturalHealing #WishingYouWellPodcast

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

What if protecting your memory, improving your focus, and boosting your mood could start on your plate?

In this episode of Wishing You Well with Health Coach Maria Patrick, we are diving into the science-backed best foods for brain health, inspired by insights from Real Simple’s list of the top 10 brain-boosting foods.

You will learn how everyday foods like fatty fish, blueberries, turmeric, broccoli, pumpkin seeds, dark chocolate, walnuts, oranges, eggs and green tea support cognitive function, reduce inflammation, stabilize blood sugar and protect against mental decline.

As a Health Coach, Maria breaks down:

•Why Omega-3 fatty acids are essential for memory and mood

•How antioxidants fight brain aging

•The connection between blood sugar and brain fog

•Simple ways to build a brain-healthy meal plan

•Lifestyle habits that protect cognitive health naturally

Whether you are navigating brain fog, wanting better focus, supporting long-term cognitive health or simply curious about nutrition for memory and mental clarity, this episode gives you practical, realistic steps you can start today.

Because brain health isn’t just about aging - it’s about energy, clarity and living fully right now. Tune in and nourish your mind from the inside out.

GOLDEN MILK RECIPE

#BrainHealth #BrainFood #CognitiveHealth #HealthyAging #MemorySupport #AntiInflammatory #Omega3 #WellnessPodcast #NutritionForHealth #WishingYouWell #MariaPatrickHealthCoach #HealthyHabits

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

BONUS EPISODE! What if one simple mindset could transform your stress, your health, and your entire life?

In this powerful episode of Wishing You Well Podcast, Health Coach Maria Patrick breaks down the elite mental toughness formula used by championship athletes: E + R = O (Event + Response = Outcome).

Inspired by the championship mindset behind the UCLA Bruins women’s basketball team and their head coach Cori Close, Maria shows you how to take control of your reactions - even when life feels out of control.

Learn how to:

•Stay calm under pressure

•Reframe stress and setbacks

•Build emotional resilience

•Improve your health and daily habits

•Think and respond like a champion

Whether you’re dealing with stress, health challenges, or everyday overwhelm, this episode will teach you how to shift your response—and completely change your outcome. You don’t need a perfect life. You need a powerful response.

#WishingYouWellPodcast #MariaPatrick #MentalToughness #MindsetShift #EmotionalResilience #EplusREqualsO #ChampionshipMindset #SelfGrowth #PersonalDevelopment #StressManagement #HealthyMindHealthyBody #MindBodySpirit #WellnessPodcast #Resilience #PositiveMindset #GrowthMindset #CalmUnderPressure #LifeCoaching #WomenInWellness #UCLAWomensBasketball #NCAAChampions #WomensBasketball #CoachCoriClose

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Are you a night owl who thrives after dark—but struggles in the morning? In this episode of Wishing You Well with Health Coach Maria Patrick, we explore the surprising and often overlooked health risks of staying up late.

Research shows that chronic late-night habits can disrupt your circadian rhythm, increase cortisol levels, impair metabolism, contribute to weight gain, elevate blood sugar, affect heart health and even increase the risk of anxiety and depression. If you’ have ever wondered whether your late-night productivity is silently impacting your long-term health, this episode is for you.

Maria breaks down:

•What it really means to be a Night Owl 

•How circadian rhythm disruption affects hormones and metabolism

•The connection between late nights and weight gain, insulin resistance and heart disease

•Why Night Owls may be more prone to mood disorders

•Practical, realistic strategies to reset your internal clock - without misery

If you are searching for answers about sleep health, insomnia, metabolic health, stress hormones or how to fix your sleep schedule naturally, this episode offers science-backed insight and gentle wellness guidance.

Listen now and learn how small shifts in your sleep habits can create powerful changes in your energy, mood and long-term health.

#NightOwl #SleepHealth #CircadianRhythm #InsomniaHelp #MetabolicHealth #HormoneBalance #HeartHealth #WellnessPodcast #WishingYouWell

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Are carbs really the enemy - or just misunderstood? In this episode of the Wishing You Well podcast, Health Coach Maria Patrick explores the science behind carbohydrates, including how they affect energy, weight, metabolism and blood sugar. You will learn the difference between simple and complex carbs, why fiber matters and how to include healthy carbohydrates in a balanced diet. If you are confused about low-carb trends, sugar or what to eat for better health, this practical, evidence-informed conversation will help you make smarter, more confident nutrition choices.

#Carbs #Nutrition #HealthyEating #WellnessPodcast #BalancedDiet #BloodSugar #WholeFoods #MetabolicHealth #HealthyLifestyle #FoodFreedom

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE

Are seed oils really bad for you? Is olive oil still healthy? What’s the best oil for cooking at high heat? And how do cooking oils impact inflammation, hormones and heart health?

In this episode of the Wishing You Well podcast, Health Coach Maria Patrick breaks down the truth about healthy vs. unhealthy oils so you can feel confident in your kitchen again and improve your health in a simple and easy way.

You will learn:

•The difference between industrial seed oils and traditional fats

•Why Omega-6 and Omega-3 balance matters for inflammation

•How vegetable oil, canola oil, soybean oil and corn oil affect the body

•The benefits of extra virgin olive oil, avocado oil, coconut oil, butter and ghee

•What “smoke point” means and why it matters for cooking

•Simple swaps to reduce inflammation without extreme dieting

If you are trying to lower inflammation, support hormone balance, improve heart health or follow a more anti-inflammatory diet, this episode gives you practical, evidence-informed guidance without fear or food shame.

Healthy fats are essential for brain function, hormone production and nutrient absorption - but the type and quality matter.

Tune in to learn how to choose the best oils for cooking, avoid highly processed oils and make small changes that support long-term wellness. Because nourishing your body shouldn’t feel confusing.

#healthyoils #unhealthyoils #seedoils #antiinflammatorydiet #bestoilsforcooking #olive oil benefits, #avocadooilsmoke point #vegetableoilvsolive oil #inflammationanddiet #hearthealthyfats #hormonehealthnutrition

Reach out with questions or comments.

Support the show

Thanks for tuning in!  I am a Certified Health Coach and Qi Gong Instructor. I specialize in helping people to improve their health through nutrition, movement and lifestyle changes. I would appreciate it if you would please share  my podcast with your family & friends & leave a rating and review on your Podcast platform or if you're on YouTube - please follow, subscribe & turn on your notifications.

For support with your health, you can reach me via email at [email protected]. If you have a health issue that you would like to see addressed in a future episode, please let me know.

For additional info, go to my website, join me for QiGong classes live on Zoom.  or on my YouTube Channel "Qi Gong with Maria"

If you would like to support this Podcast & get a shout out in a future episode go to the PODCAST WEBSITE