Sep 14

Get to know the host of the Straight-Up Wellness podcast!

Kate Jaramillo - Straight Up Wellness

Kate Jaramillo shares the story of how she found her passion for wellness, love for the ketogenic lifestyle, and drive to help others find their own path to whole-body health.


Keto Comfort Food Classics - Kate Jaramillo
Keto Comfort Food Classics: Your Favorite Recipes Made Keto
Kate’s Website

Sep 07

126: Jessica Procini on How to Cope with Emotions and Use Food for Fuel

Jessica Procini is an Emotional Eating Healer and the founder of Escape From Emotional Eating®. She is on a mission to help others use food as fuel rather than a way to cope, soothe, or escape their busy, stressful life.

She consciously created and specifically designed Escape From Emotional Eating from over a decade of research and her own emotional eating journey because Overeaters Anonymous didn’t resonate and therapy wasn’t enough when it came to getting help to fully end her fight with food.

Now being 100% free from her compulsions with food, she helps others do the same through all her levels of support, such as her retreats, called The ESCAPE, her year-long transformational programs and through her various public talks, events, and workshops.

Jessica has been awarded the “Top Health Coach Award” by the Institute of Psychology of Eating three years in a row and has been featured on various media outlets such as CBS, Philadelphia Magazine and MindBodyGreen just to name a few. To learn more visit Escape From Emotional Eating.

In this episode, Jessica Procini talks about:

  • Jessica’s personal journey
  • Reaching for food to escape
  • Binging on healthy foods
  • Feeling insane around food
  • Investigating relationship with food
  • 4 roots of emotional eating
  • Numbing stimulation
  • Roots of emotional eating have nothing to do with food
  • Justifying a binge because the food is “healthy”
  • Building emotional fitness
  • Emotional bicep curls
  • Untangling your physical vs emotional hunger
  • Eating foods we love while honoring our bodies
  • The emotional eating cycle
  • Dismantling coping mechanisms
  • 1 tool to use now to heal emotional eating
  • Emotional literacy
  • Identify 5 major emotions
  • Feeling safe to feel your feelings
  • Toxic positivity
  • Health means to be whole
  • Understanding the wisdom of all of our emotions
  • Healing modalities connecting to food
  • Next steps to overcoming emotional eating

Featured Guest

Jessica Procini


Jessica’s Website

Aug 31

125: Cherie Burton on Why Strong Women Feel Lonely

Cherie Burton is a pioneering spiritual psychologist whose evolutionary STAND SPEAK SHINE method transforms women into authentically embodied and empowered feminine leaders. As a mother of six, author, international speaker, and host of the Women Seeking Wholeness podcast, she is passionately driven to guide women influencers to heal, express, and create, using the “new feminine leadership paradigm.” She earned her degrees in
psychology and sociology, and held group therapist positions in a psychiatric facility, a teen behavioral facility, and an addiction recovery center.

Cherie was crowned Mrs. Utah 2004 and has become a skilled mentor in speaking, beauty, and “queenly secrets,” coaching multiple females who won pageant titles. Ironically, Cherie’s close sister Shawna (a mother of five young children) took her own life during this same time. Cherie’s work as an emotional wellness expert expanded quickly, in her obsessive quest to break family patterns and crack the code on depression.

Cherie is an avid researcher and teacher of the Divine Feminine and has written and produced audios, training programs, and transformational retreats. With a keen focus on addressing the whole woman on multiple levels, she dove into Yoga Teacher Training and became a certified mind/body facilitator in the unique modality, Perfect Healing. Her unique expertise is in the science and spirituality of sensory integration.

In this episode, Cherie Burton talks about:

  • The Divine Feminine
  • Sourcing the feminine energy
  • Chakras
  • Multiple-braining
  • Digesting life experiences
  • Why strong women feel lonely
  • Our soul’s cry for stillness
  • Allowing yourself to fully feel
  • Queenly secrets
  • Putting self at the highest priority
  • Yoga and breathwork
  • New feminine leadership paradigm
  • Deep healing modalities
  • Healing is a journey
  • The two states of being
  • Multi-sensory healing
  • Keeping sensory kits in various places
  • Hydrating for healing
  • Yoga for healing
  • Finding and connecting with Cherie

Featured Guest

Cherie Burton


Cherie’s Website

Aug 24

124: Melainie Rogers on Overcoming the Diet Culture

Melainie Rogers MS, RDN, CDN is a Certified Eating Disorder Registered Dietitian (CEDRD) and Supervisor and is dedicated to supporting others in their quest to achieve long-term recovery. She is the Founder and Executive Director of BALANCE eating disorder treatment center™ and Melainie Rogers Nutrition, LLC in New York City.

Born, raised, and educated in Melbourne, Australia, Melainie earned her Masters in Clinical Nutrition at New York University. She developed her passion for treating clients with eating disorders while working at St. Luke’s-Roosevelt Columbia Obesity Research Center in New York City. Her understanding of the research behind obesity gave her a unique perspective on binge eating disorder and eating behaviors in general.

In 2002, Melainie developed the largest private group nutrition practice specializing in eating disorders in NYC before establishing BALANCE eating disorder treatment center™ in 2009.

A dynamic speaker, educator, and publisher, Melainie is the co-founder and first President of the International Association of Eating Disorders Professionals (IAEDP) New York Chapter and currently sits on the Advisory Board with Center for the Study of Anorexia and Bulimia (CSAB).

She recently launched and published Redefining Wellness: The Ultimate Diet-Free Guide, a free e-book that contains contributions from 150 eating disorder and mental health experts.

In this episode, Melainie Rogers talks about:

  • Core desires driving eating disorders
  • Identifying problems with food
  • How disorders hijack the brain
  • Binge eating disorder
  • Willpower is not the problem
  • Difference between disordered eating and an eating disorder
  • Physiological response to under-eating
  • Factors in calculating calorie targets
  • Danger in perfectionism
  • No exact science in determining exactly how much to eat
  • Optimal weight based on genetics
  • Personal hunger and satiety system
  • Goal to realize and reconnect with hunger and satiety cues
  • Distrusting our body
  • Types of foods and how they signal hunger and satiety
  • Diet evolution
  • Microbiome’s role in calorie and macro needs
  • Gut and mental health issues
  • Serotonin produced in the gut
  • Eating variety of foods and lots of fiber
  • The rise in mental health issues and eating disorders
  • Weight loss triggering illness
  • Step 1 –> stop restricting
  • Recovering after a binge day
  • Where to find Redefining Wellness free eBook

Featured Guest

Melainie Rogers


Balance Eating Disorder CenterWebsite
Redefining Wellness: The Ultimate Diet-Free Guide

Aug 17

123: Udo Erasmus on Fats That Heal, Fats That Kill

The legendary Udo Erasmus is the founder of Udo’s Choice – found in Whole Foods and other health food stores worldwide.

He invented the machinery for making oils, enzymes, probiotics, and more. Udo first pioneered Flaxseed Oil and the Healthy Fats industry.

Udo is an acclaimed author, speaker, and expert on TOTAL SEXY HEALTH. He has an 8 step process that takes into consideration all of the elements of whole health that includes our mental health, presence and awareness, our life energy, and being in harmony with nature and humanity.

He has given 5,000+ live presentations on nutrition and health, 3,000+ media interviews, 1,500 staff training, and traveled to 30+ countries with his message on oils, health, nature, and human nature. Udo has sold over 250,000 copies of his numerous books including Fats That Heal Fats That Kill originally published in 1993.

Udo had an extremely rough childhood growing up in a war zone and living without water and electricity. In 1980, Udo got pesticide poisoning and his doctors did not know what to do to help him. Udo decided to take his health into his own hands and through deep research, he made discoveries that changed the trajectory of his life and purpose.

Today, Udo is a teacher at Tony Robbins events (on oils) and Deepak Chopra’s (on peace). He has keynoted an international Brain Health conference and lectured at conferences on five continents.

Udo has an extensive education in Biochemistry, Genetics and Biology, and Nutrition as well as a Masters Degree in Counseling Psychology. His latest focus is on sustainable energy and water management, as well as healthcare based in nature and human nature, and the thirst of the heart resulting in total health.

In this episode, Udo Erasmus talks about:

  • Udo’s pesticide poisoning
  • Healthy oils
  • Fats that heal and fats that kill
  • Omega 3 and 6
  • Essential fatty acids
  • Rebuilding the body
  • Energy sources
  • How we store and burn fat
  • Carb depletion for marathoners
  • The pitfall of the keto diet
  • Optimizing essential fatty acids
  • Fats and appetite suppression
  • How to use oils for optimal health
  • Dangers of frying foods
  • Optimal amount of oil to use daily
  • Athletic studies on oil optimization
  • Positive mental, physical, and emotional effects of oil balancing
  • Peace in awareness
  • Finding love and peace
  • The return to wholeness
  • Physical presence of heartache
  • How to find stillness and self awareness
  • Importance of sitting in heartache
  • Making consciousness easy
  • Internal and external awareness
  • Self care
  • Upset coming from the outside
  • Teaching our children to return home to themselves
  • How to start developing a deeper state of self-presence now
  • What happens in a state of disconnect
  • Books and freebies

Featured Guest

Udo Erasmus


Udo’s Choice
Udo’s Website

Aug 10

122: Barb Garrison on From Self-Doubt and Burned Out to Relief and Freedom

Barb Garrison is a Career & Money Breakthrough Coach and “Job-You-Love” expert at Internal Groove, the company she founded 14 years ago.

She helps burned out, success-driven professionals who are just going through the motions, design a career based on their TRUTH, that makes them leap out of bed, even on Monday mornings. The creator of The Job I Love Revolution, Barb supports corporate executives and entrepreneurs to move from self-doubt and burned out to relief and freedom.

After 18 years in marketing and surviving corporate burnout herself, Barb combines her experience as a mentor, marketer, corporate director, consultant, and two-time entrepreneur with her passion for self-discovery. She has degrees in Psychology and Mass Communications, plus 3 professional coaching certifications.

Informed by your natural gifts and highest truth, Barb is an expert at designing creative career solutions you might not see on your own. She can be found working one-on-one with clients around the country, in private retreats with those who fly in to work with her, plus teaching from the stage at workshops and leading mastermind groups.

After relocating from a fast-paced life in Los Angeles, Barb fulfilled her grand plan and lives with her husband at the foot of the Rocky Mountains in Boulder, CO.

In this episode, Barb Garrison talks about:

  • Missing links to wellness
  • Self-management
  • Releasing guilt and shame
  • Mantra to release mom guilt
  • Giving from a full cup
  • Getting alone time daily
  • The Complete Yes tool
  • How to say no
  • “No” is a complete sentence
  • Recognizing everyone is on their own journey
  • Valuing ourselves
  • Telling ourselves the truth about time
  • Making asking for help something negative
  • Making a request for help
  • Nonviolent communication
  • Setting good boundaries
  • 80% more no’s
  • The Yes Diet
  • Making internal choices
  • Guilt is a self-inflicted emotion
  • Kindles towards ourselves
  • Mirror work
  • 5 things we’re proud of
  • Growth through focusing on needs
  • Make a decision without justifying
  • Setting standards of what works and what does not work
  • There is only one you

Featured Guest

Barb Garrison


Monday Morning Leap
Barb’s Website

Aug 03

121: Jennifer Albright on Know Your Farmer, Know Your Food

Jennifer Albright is a stay-at-home mom of 3. A former operations manager in the investment industry, she left corporate America 3 years ago to be at home with her kids and tend to the animals on her farm.

She raises grass-fed beef and free-range chickens. When she’s not wrangling kids or cows, she’s a Public Director for the Lebanon County Conservation District, Board member for the PA Grazing Lands Coalition, host of the podcast The Graziers Grapevine, and if we ever get to have a primary election will be running for office to be a Lebanon County Republican Committee member.

In this episode, Jennifer Albright talks about:

  • Life on a farm
  • Choosing to raise grass-fed beef
  • Difference between how grass and grain-fed beef are raised
  • Grass-finished
  • Beef marketing
  • Why grass-fed beef is more expensive
  • Land first farming
  • Why cows are given antibiotics
  • What causes the difference in color and taste in grass-fed beef
  • How cows are sold for consumption
  • Raising free-range chicken
  • The difference between farm and store-bought eggs
  • Lifespan of chickens
  • Misconceptions of farm lingo
  • Know your farmer, know your food
  • Best ways to support local farms and farmers

Featured Guest

Jennifer Albright


Goldfinch Meadows Farm
The Graziers Grapevine Podcast

Jul 27

120: Carole Fehrman on A Natural Mama’s Guide to Toxin-Free Living

Carole Fehrman is the creator and founder of an online toxin-free living community, Natural Mama Collective. She’s a wife to her high school sweetheart (Dr. Cody), and a momma to two sweet kiddos (Ryker-4) and (Rhen-18months). They live in Northern, VA with two sweet pups!

Carole’s own toxin-free journey has evolved into what is Natural Mama Collective. While pregnant with her son, she began to dive into the world of toxin-free living. First by choosing home birth with a midwife over traditional obstetric care, and then progressing to research the lotions. washes, bottles, and diapers she would be choosing to put on her registry.

As her research continued, she started to learn about things like fragrance, parabens, and phthalates. She learned about the infamous greenwashing of products and how the industries can put “natural” on a label when there isn’t anything “natural” about it.

The more she learned, the more disgusted she became. Body burden is already so great for women, and now our children face the same fate.

Carole has made it her mission to be the change. Her life’s work is to help women reduce their toxic load and choose better products for their families/selves. She offers ingredient education. safe swaps, a solution to toxic beauty, and a safe space for women to gather no matter where they may be in their own toxin free journey. It’s become a catalyst of change for future generations.

Carole is grateful for all she has learned, the lives she’s influenced, and will continue to share the truth of true toxin-free living for years to come.

In this episode, Carole Fehrman talks about:

  • Carol’s toxin-free journey
  • Changing her life through food
  • Organic Paleo diet
  • Introducing whole food nutrition to children
  • Carol’s gut issues
  • Synthetic fragrance chemicals
  • The “new second-hand smoke”
  • Parabens in body products
  • EWG (Environmental Working Group)
  • Other names for parabens
  • Phthalates in body products, toothpaste
  • Natural perfume lines
  • Essential oils
  • Regulations in beauty industry
  • Greenwashing
  • What it actually means to be labeled “natural”
  • Body burden
  • Toxic load being passed in utero
  • Toxin Black List
  • DIY cleaners
  • Dirty Dozen and Clean 15
  • How to clean non-organic produce
  • Step 1 to eliminate toxins
  • Natural Mama Collective
  • Know better, do better

Featured Guest

Carole Fehrman



Jul 20

119: Stan Esecson on Change Your Socks, Change Your Life

Stan Esecson is an entrepreneur and idea guy. For the past 40 years, he’s been living the dream with multiple innovative projects.

VoxxLife combines the best of modern technology with decades of research in neuromuscular science to help you achieve your wellness goals, drug-free, and without invasive treatments.

Wellness belongs to everyone.

In this episode, Stan Esecson talks about:

  • Stan’s story
  • How socks became a passion project
  • Importance of balance for the elderly
  • Neuroreceptors in feet
  • Proprioception
  • Neuroscience behind balance and movement
  • Brodmann areas of the brain
  • Change in brain activity with socks and insoles
  • Helping with autism, ADD, ADHD, PTST
  • VoxxLife Founder Jay Dhaliwal
  • Trigeminal nerve
  • Enhancing sports performance
  • Balancing during pregnancy
  • Calming effects
  • Sleeping better to prevent nighttime falls
  • Balancing in heels
  • How a pattern connects to nerve endings
  • Why the pattern resembles a fingerprint
  • How to use patterned product

Featured Guest

Stan Esecson


See Our Socks in Action
Worried about Mom or Dad Falling?

Jul 13

118: Dr. Lanae Mullane on Nutrition Meets Convenience

Dr. Lanae Mullane is a licensed naturopathic doctor, the Director of Nutrition for Vejo, and the Medical Director for Vejo+.

A graduate of Bastyr University’s Naturopathic Medicine Program and a member of both the American Association of Naturopathic Physicians and the California Naturopathic Doctors Association, she completed a residency focused in rheumatology in Lansing, Michigan.

She utilizes biochemistry, genetics, behavioral change, medical history and member-specific goals to create a truly personalized program for each member.

A strong proponent of education and self-advocacy, Dr. Mullane, ND believes in providing easy-to-follow and meaningful treatment plans to encourage Members to feel empowered in their healthcare.

In this episode, Dr. Lanae Mullane talks about:

  • Vejo
  • Nutrition’s role in stress management
  • Changing form of food changes nutritional value
  • How to prepare and store food to get the biggest benefit
  • Soil’s importance of maintaining micronutrients
  • How crops and soil have changed throughout the years
  • Foods to boost mood and manage stress
  • Individuality of nutrition
  • Balance blood sugar to stabilize mood
  • Restorative sleep
  • Hormone balancing
  • Movement for immune health
  • 7 minute workouts
  • Is red wine really heart healthy
  • Alcohol and personal goals
  • Stress relieving techniques
  • Biofeedback
  • Correct and incorrect breathing techniques
  • Prioritizing social connection
  • Disconnecting from technology
  • Vitamin D
  • Physiological stresses
  • Stress is a good thing when we need it
  • Ideal range for hours of sleep
  • Best practices to create a sleep routine
  • Herbs that can prepare the body for sleep
  • Progressive muscle relaxation
  • The body loves routine
  • Bed is for intimacy and sleep
  • Caffeine timing and intake
  • Nutrients to wake up and focus
  • Stress techniques for moms

Featured Guest

Dr. Lanae Mullane



Jul 06

117: Ali Damron on Making Self-Care a Priority

For the last nine years, Ali Damron has run her own successful private practice as an acupuncturist. Over the last three years, she’s taken her message to the online platform to be able to reach more people by the day.

In her private acupuncture practice, Ali specializes in women’s health. The focus is on issues like painful periods, fertility, hormonal balancing, weight loss, pregnancy, and postpartum, and menopausal symptoms.

In this episode, Ali Damron talks about:

  • Mental health and hormones
  • Fighting for time for yourself
  • Setting boundaries around consumption
  • Struggling with taking a break
  • Learning to say “no”
  • The “pressure valve”
  • Intentional tears
  • Value of alone time
  • Guilt is a choice
  • Importance of creating community
  • Overcoming mom guilt
  • Removing emotional triggers
  • Asking for help without “complaining”
  • Creating a supportive conversation
  • Crying and breakdowns as a good thing
  • Things to do when frustration hits
  • Finding lessons in hard things
  • Developing a self care routine
  • Feeling good vs. feeling numb
  • Alcohol and when it could be good
  • Taking days off
  • Self check-ins
  • “Untamed” book
  • Step 1 to getting back to joy
  • Taking the action of asking
  • Confidence and worthiness
  • Types of self care

Featured Guest

Ali Damron


Ali’s Website
The Ali Damron Show

Jun 29

116: Sarah Clark on Fabulously Fertile

When Sarah Clark was 28 years old, she received a diagnosis of premature ovarian failure (loss of function of the ovaries before age 40).

At the time she had chronic yeast infections, acne on her previously clear skin, dandruff, and a weird fungal rash on her chest. She didn’t realize until years later that these health conditions were connected to her fertility. She accepted the diagnosis and was fortunate to have both her children with donor eggs.

After her children were born her health began to suffer. She experienced chronic bladder infections, chronic sinus infections, chronic yeast infections worsened, toenail infections, vertigo, seasonal allergies, allergies to multiple antibiotics, and eczema.

Years later she realized the root cause of her infertility was a food intolerance and later a gut infection. She did not discover this link until she was fully in menopause. Her message is one of HOPE. If you are still cycling naturally there are steps we can take with the tools of functional medicine.

Sarah is a certified life coach with accreditation from the International Coaches Federation and a health coach with training from the Institute for Integrative Nutrition.

She is the author of Fabulously Fertile – Supercharge your Fertility Naturally, Fabulously Fertile Cookbook, and Fertility Preparation Program. She is super proud of her Signature Fertility Coaching Program, which includes functional lab testing, supports couples to make diet and lifestyle changes that dramatically improve the chances of a healthy pregnancy and baby!

On her Get Pregnant Naturally Podcast she shares that with a functional health coaching approach and natural fertility solutions we can eventually reverse infertility. Check it out on iTunes, Stitcher, and Google Play.

In this episode, Sarah Clark talks about:

  • Infertility statistics
  • Sarah’s infertility journey
  • POF – Premature Ovarian Failure
  • PMS and pregnancy symptoms
  • Fertility treatment success rates
  • Over-recommending IVF
  • Unknown food sensitivities and toxic exposure
  • Stress and infertility
  • Functional medicine
  • Looking at all aspects of the body
  • Coaching couples together
  • Elimination diet
  • Food sensitivity testing
  • Zoomer panel
  • Delayed food sensitivities
  • Importance of honing in on diet
  • Infertility as a sign that the body is trying to protect itself
  • Gut health passed down for generations
  • Both male and female partners preparing for baby
  • DUTCH test for hormone levels
  • Low melatonin levels and gut infection
  • Stool testing for gut health
  • Stressors that impact fertility
  • Hair tissue mineral analysis health
  • How birth control affects fertility
  • Crazy side effects of birth control
  • Fertility Friday podcast
  • Fertility monitors
  • Addressing autoimmune disease before fertility
  • AIP diet success in recovering from autoimmune
  • Finding and following Sarah
  • Addressing mindset for fertility success
  • Doing things to prioritize joy
  • Mindfully washing your hands
  • Educating those around you how to handle your own feelings of infertility

Featured Guest

Sarah Clark


Sarah’s Website
Free 3-Day Fertility Diet Challenge
Get Pregnant Naturally Podcast

Jun 22

115: Cynthia Cummins on Our Own Sacred Spaces

Cynthia Cummins sells houses in San Francisco. It’s arguably the most daunting real estate market in the country, where winning a 900 sq. ft. two-bedroom condo means coughing up $1.2 million in cash and doing battle with five other buyers for that dubious honor.

It’s a pressure cooker where commerce and human emotions collide, and in her 30 years spent swimming in that soup, she has gained a lot of wisdom about the psychology of seeking shelter.

Buying or selling property is a focus for the manifestation of every desire, neurosis, dream, or value a human being can possess. And real estate is, first and foremost, about home and its deepest meaning. It’s not merely a transaction. It’s a transition. And – if you’re lucky – it offers a chance for transformation and healing.

Her popular blog Real Estate Therapy explores the rich and complex narrative behind every home sale and reveals the ideas and guidelines that can make the experience a rewarding, life-affirming journey.

In this episode, Cynthia Cummins talks about:

  • Cynthia’s journey to mindfulness
  • Home as a sanctuary
  • Using space intentionally
  • Overwhelm leading to neurosis
  • The house as a symbol for the mind
  • “Operating Instructions” book
  • Creating a calm space
  • Importance of physical touch
  • Hugging yourself when you’re alone
  • Kondo Method and Feng Shui for spiritual wellness in home
  • Balancing being over-organized
  • Kids in the kitchen
  • Spiritual practice in the kitchen
  • Focusing on tasks without distraction and with intention
  • Creating family rituals
  • Importance of each person in the home having a calm, quiet space
  • Distancing from electronics
  • The space within ourselves
  • Finding and connecting with Cynthia

Featured Guest

Cynthia Cummins


Cynthia’s Website

Jun 15

114: Robby Barbaro on Mastering Diabetes

Robby Barbaro, MPH, and Cyrus Khambatta, PhD, are the team behind, an online coaching platform for people living with all forms of diabetes, that focuses on low-fat, plant-based, whole-food nutrition.

Robby Barbaro has a Master’s Degree in Public Health, and spent six years helping build the revolutionary Forks Over Knives empire. He was diagnosed with type 1 diabetes in 2000.

Khambatta and Barbaro have been featured in media outlets such as NPR, CNBC, Healthline, VICE, Fast Company, WIRED, KQED, and Plant Based News. They have spoken at major medical conferences including the International Plant-Based Nutrition Healthcare Conference (PBNHC), the American College of Lifestyle Medicine (ACLM) Conference, Plant-Stock, and VegFest LA.

In this episode, Robby Barbaro talks about:

  • Robby’s Type-1 Diabetes diagnosis
  • Defining Type-1 Diabetes
  • Symptoms of T1D
  • Learning new lifestyle symptoms
  • Monitoring and testing life
  • High fruit intake and lower need for insulin
  • Cause of insulin resistance
  • Eliminating insulin resistance
  • 5 types of good carbs: fruits, starchy vegetables, bean, lentils, whole grains
  • What happens when combining high carb and high fat
  • Food timing and insulin injections
  • Consistency of diabetes regulation
  • Typical day of eating for Robby
  • Nutrition as key for diabetes management
  • One simple change to make right now
  • Organic and seasonal foods

Featured Guest

Robby Barbaro


Mastering Diabetes
Mastering Diabetes Podcast

Jun 08

113: Matt Maruca on Sunlight for Optimal Health

Matt Maruca is a researcher, entrepreneur, and educator in the fields of photobiology, mitochondria, and optimal human health.

He is the Founder of Ra Optics (pronounced “Rah”), a company that teaches people about the risks of the indoor, sun-deficient, tech-based lifestyle, and creates the most effective blue light
protection lenses to mitigate its risks to help people to sleep better, think more clearly, and have the energy to succeed in everything they do.

Matt’s passion for “enlightening” others came out of his own experience with health issues at a young age. These struggles forced him to test many allopathic drugs, “alternative” treatments, and healing diets, ultimately coming to find that the science of mitochondrial medicine has clearly proven that the cause of all chronic disease is a dysfunction of the mitochondria, the cellular engines that keep us alive.

The first cause of this dysfunction is an indoor lifestyle deficient in full-spectrum sunlight, which is essential for complete metabolism, and chronic exposure to artificial lighting and tech devices that disrupt biological hormonal and sleep cycles, leading to inflammation and disease.
He is currently focused on research in the field of photobiology, the scientific study of the effects of lighting on living organisms, and on continuing to develop the world’s most effective blue light protection lenses.

In this episode, Matt Maruca talks about:

  • Matt’s health journey
  • Methods to enhance mitochondrial function
  • Outdoor lifestyle curing his issues
  • Light as the main controller of hormones
  • Sensitivity to blue light
  • Light regulating metabolism
  • Blue light and cortisol
  • Infrared essential for mitochondrial function
  • Sunlight and skin cancer
  • Sun as the base of the food chain
  • Why we’re always breathing
  • How our bodies make water
  • Efficacy of exogenous vitamin D
  • The Light Diet
  • Epigenetics
  • The foreign bacteria that makes up our bodies
  • Main controller of mitochondrial function
  • The amount of sunlight we need daily
  • Eye is the most important surface for light
  • Most important time of day for sunlight exposure
  • Importance of watching the sunrise and set
  • Sungazing
  • Going to sleep with the sun
  • How blue light blocking glasses work
  • Getting light exposure when it’s cloudy
  • Campfires and infrared saunas
  • Benefits of cold exposure
  • Reducing Seasonal Affective Disorder
  • Looking directly at the sun
  • Blocking blue light in the evening
  • 8 steps of the Light Diet
  • Cultivating the inner light

Featured Guest

Matt Maruca


Ra Optics

Jun 01

112: Kathleen Trotter on Finding Your Fit

Kathleen Trotter is a fitness expert, media personality, personal trainer, writer, life coach, and overall health enthusiast. She is the author of Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit and Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You.

Kathleen holds an M.Sc. in Exercise Science from the University of Toronto and a nutrition diploma from the Canadian School of Natural Nutrition, and she is a C.H.E.K. Level 3 trainer, a Level 2 Fascial Stretch Therapist, and a certified Pilates Equipment Specialist. Kathleen is currently working through certification to become a life coach.

In this episode, Kathleen Trotter talks about:

  • Thriving in our own lane
  • Finding your consistency
  • Kathleen’s story
  • Self-sabotage
  • There’s always a solution
  • Movement as a non-negotiable
  • Tweak fitness as you go
  • Just start
  • Putting “yet” after every sentence
  • Strengthen through injuries
  • Motivation is an emotion
  • Brain’s present bias
  • Self-talk that works for you
  • Take control of the moment
  • Snowballing self-sabotage
  • Compassionate curiosity
  • Difference between guilt and shame
  • Parenting ourselves
  • Approaching everything with a growth mindset
  • Multidimensional benefits of exercise
  • Building character through habit
  • Creating systems for consistent movement
  • Getting a FREE copy of Kathleen’s book

Featured Guest

Kathleen Trotter


Kathleen’s Website

May 25

111: Dr. Kabran Chapek on How to Protect Your Brain

Dr. Kabran Chapek is a staff physician at the Amen Clinics and the author of CONCUSSION RESCUE: A Comprehensive Program to Heal Traumatic Brain Injury (Kensington Publishing / January 2020).

A graduate of Bastyr University, he is an expert in the use of functional and integrative treatments, and has additional training in the assessment and utilization of hormones to treat traumatic brain injuries in combination with SPECT imaging and the Amen Method.

His areas of focus include the assessment and treatment of Traumatic Brain Injuries (TBIs), Alzheimer’s and dementia, PTSD, and anxiety disorders. Dr. Chapek is the founding president of the Psychiatric Association of Naturopathic Physicians, an affiliate group of the American Association of Naturopathic Physicians.

In his groundbreaking book, CONCUSSION RESCUE, Dr. Kabran Chapek presents the programs and protocols he uses at the Amen Clinics to put patients on a pathway to healing from traumatic brain injury.

He provides clear and concise instructions on recognizing the symptoms of mild to severe TBI, as well as healing strategies from the cutting edge of brain science – immediate and comprehensive evaluations, assessing hormone imbalances, correcting structural integrity, brain training, sleep, exercise, and more. Readers not only receive the tools to address a recent brain injury, but are shown how to assess if a long-ago brain injury could be troubling them today.

In this episode, Dr. Kabran Chapek talks about brain health and healing from traumatic brain injury:

  • Traumatic brain injury (TBI) as a silent epidemic
  • TBI and mental illness
  • Brain injury and aggression
  • Football players and concussions
  • Vulnerability of brains
  • Brain reserve
  • Zachary Lystedt Law
  • Cumulative brain injuries
  • Putting your brain in a protective state
  • Vitamin D for brain health
  • Low sugar/keto diet to protect brain
  • Supplements for brain health
  • Sleep for brain health
  • Fitness being the best for BDNF
  • Interval training
  • Testing for traumatic brain injury
  • Delayed symptoms of brain injury
  • SPELT blood flow scans
  • Symptoms of brain injury
  • Acquired ADD
  • Determining if issues are due to past brain injury
  • Hormone deficiencies and brain injury
  • Healing the brain
  • First Aid for your brain
  • Glutathione supplement
  • Window of time to react after possible brain injury
  • “Brain Rice”
  • Starting ketogenic diet immediately after brain injury
  • First Aid kit for brain health
  • Protecting our children’s brains from injury
  • What sugar does to the brain

Featured Guest

Dr. Kabran Chapek


Book: Concussion Rescue
Amen Clinics Website
Amen Clinics on Facebook
Amen Clinics on Twitter

May 18

110: Jeff Chilton on Fabulous Fungi

Jeff Chilton, raised in Pacific Northwest, studied ethno-mycology at the University of Washington in the late sixties and started working on a commercial mushroom farm in Olympia, Washington in 1973.

During the next 10 years, he became the production manager, responsible for the cultivation of over 2 million pounds of Agaricus mushrooms per year and was also involved in the research and development of shiitake, oyster and enoki mushrooms which resulted in the earliest US fresh shiitake sales in 1978.

In the late seventies, he was a founder of Mycomedia, which held four mushroom conferences in the Pacific Northwest. These educational conferences brought together educators and experts in mushroom identification, ethnomycology, and mushroom cultivation.

During this period, Jeff co-authored the highly acclaimed book, The Mushroom Cultivator, which was published in 1983.

In the 1980’s he operated a mushroom spawn business and in 1989 he started Nammex, a business that introduced medicinal mushrooms to the US nutritional supplement industry. He traveled extensively in China during the 1990s, attending conferences and visiting research facilities and mushroom farms. In 1997 he organized the first organic mushroom production seminar in China.

Jeff’s company, Nammex was the first to offer a complete line of Certified Organic mushroom extracts to the US nutritional supplement industry. Nammex extracts are used by many supplement companies and are noted for their high quality based on scientific analysis of the active compounds.

In this episode, Jeff Chilton talks about:

  • Nutritional benefits of mushrooms
  • Fungi kingdom
  • How mushrooms grow
  • Natural cycle of decomposition
  • Formation of medicinal mushrooms
  • Mushroom hunting
  • Caloric value of mushrooms
  • Type of carbohydrates in mushrooms
  • Feeding the microbiome
  • Mushrooms for immune support
  • Species of medicinal mushrooms
  • Connection to Chinese medicine
  • Medicinal vs edible mushrooms
  • Buying medicinal mushrooms at the grocery store
  • Mushroom cooking tips
  • Amino acid profile of mushrooms
  • Importance of buying organic mushrooms
  • Mushroom supplements
  • How mushroom supplements work in the body
  • What to look out for in mushroom supplements
  • Hidden starches in mushroom supplements
  • Tasting for authenticity
  • Choosing a quality mushroom supplement
  • Polysaccharides
  • Iodine starch test
  • Lion’s Mane mushroom
  • Caterpillar Fungus
  • The Mushroom of Immortality
  • Adding mushrooms to your diet

Featured Guest

Jeff Chilton


Real Mushrooms

May 11

109: Camy Kennedy on Loving Yourself to Success

Camy Kennedy is a Mindset & Life Coach who teaches perfectionists how to love themselves. With a degree in Molecular Cell Biology, and a history of trying to be perfect, Camy teaches people how self-love is the key to real success.

She’s been published in Oxygen magazine, featured on ABC11 and given women’s empowerment talks in Africa & Costa Rica, yet she shares that no achievement can make you truly love yourself. That’s up to us to do the inner work.

In this episode, Camy Kennedy talks about:

  • Practicing your potential
  • Camy’s personal story
  • Helping women overcome body issues
  • How lifestyle impacts fitness
  • Relationships as mirrors
  • Breakthroughs and breakdowns
  • Publicly sharing your struggle
  • Developing the need for perfectionism
  • Schooling and the perfectionism mindset
  • Defining what you want for yourself
  • 3 things for perfectionists
  • Creating a 10-year vision
  • Defining your values
  • 6 core values
  • Rewarding and celebrating yourself
  • Defining your potential self
  • Act “as if”
  • Mentally managing goal-setting
  • Feelings vs. achievement
  • Vision boards
  • Cultivating feelings based on what you have
  • Vibrational scale of emotions
  • Neutrality, acceptance, courage
  • Anxiety about the future; shame about the past
  • Concept of anchoring
  • InsightTimer app
  • Personalized affirmation creation
  • Self-love, worthiness, and money
  • Self-acceptance
  • Daily forgiveness practice
  • Getting “ridiculous”
  • Celebrating constantly
  • Hawaiian prayer for forgiveness
  • Creating the energy to attract what we want
  • Science of cortisol
  • Self-care routines
  • Book: The Power by Rhonda Byrne
  • Getting 1% better each day
  • Resetting your energy in 5 minutes

Featured Guest

Camy Kennedy


Camy’s Website
Book a call with Camy
Camy Kennedy Show Podcast

May 04

108: Dr. Anna Cabeca on Going Keto-Green to Overcome Mid-Life Weight Gain

Dr. Anna Cabeca has worked with thousands of women one-on-one to help them understand and improve their health and manage their hormones. She’s committed to supporting women so that they can thrive physically, emotionally, sexually, and even spiritually as they go through the natural and inevitable life shift of menopause.

Together, Dr. Cabeca and her clients tackle a host of symptoms: fatigue, depression, weight gain, loss of libido, vaginal dryness, hair loss, and more. She shines a light on this time of change, sharing truths, and finding solutions to restore vitality and joy.
Dr. Cabeca is proud to have published two best-selling books: The Hormone Fix, a groundbreaking holistic lifestyle program for menopausal woman and Keto-Green 16, a comprehensive nutritional plan to staying healthy and slim, at any age.
She has also spent years developing and perfecting a complete suite of life-changing products and programs. Everything Dr. Cabeca develops is part of her daily routine, and based on her exhaustive research and never-ending quest to find solutions that help women reclaim their vibrancy, sexuality, health, and happiness.

In this episode, Dr. Anna Cabeca talks about:

  • Keto-Green 16 book
  • Easy recipes with easy ingredients
  • Inspiration behind Keto-Green 16
  • Honing in on mid-life weight gain
  • Including men’s health
  • The keto green approach
  • Alkalinization for immunity and better health
  • Insidious weight gain
  • Urine PH testing as a vital sign of health
  • Goal of metabolic flexibility
  • Importance of feast days
  • International foods and their healing properties
  • Preventing binging
  • Moving from acidic to alkaline keto lifestyle
  • Why 93% of diets fail
  • Dr. Cabeca’s macro calculator
  • Significance of number 16
  • Clinical trials of Keto-Green 16 program
  • Weight loss results
  • Lowering blood pressure
  • Rapid results in 16 days
  • Becoming insulin resistant as we age
  • Buying Keto-Green 16
  • 7 book bonuses
  • Macha to support adrenals
  • Support adrenals to create resilience
  • The need for self-care

Featured Guest

Dr. Anna Cabeca


Dr. Anna’s Website

Apr 27

107: Talia Pollock on The Lighter Side of Plant-Based Eating

Talia Pollock – aka the Amy Schumer of healthy eating – is a plant-based chef, health and empowerment coach, and host of the podcast Party In My Plants.

Her upcoming cookbook, Party In Your Plants, breathes new life into the way-too-serious world of plant-based eating.

In this episode, Talia Pollock talks about:

  • How plants saved Talia’s life
  • Life sentence IBS diagnosis
  • Healing with a vegan diet
  • Social isolation from healthy dieting
  • Inner change to owning your health
  • What a plant-based diet actually is
  • Whole foods as much as possible
  • What Talia eats in a day
  • Apple cider vinegar
  • Loving leftovers
  • Cooking as an act of self-care
  • Plant-based comfort foods
  • Upgrading ingredients you already have
  • Food porn
  • Adapting recipes for keto
  • Cooking for meat eaters
  • Thoughts on soy
  • Choosing tempeh
  • Favorite proteins
  • Plant-based pastas
  • Favorite recipes from “Party In Your Plants” book
  • Mental associations with food and how it makes you feel
  • How to add more plants into your current life
  • Tracking macros, counting calories

Featured Guest

Talia Pollock


Talia’s Website
The Party In My Plants Podcast
Book: Party In Your Plants

Apr 20

106: Jessee Naylor on Mastering Your Metabolism

Jessee Naylor is the Lead Coach at MetPro, a concierge coaching company that analyzes your metabolism and provides an individualized approach to obtaining your health goals.

Through MetPro’s tactful and personalized approach to health, Jessee and their highly-respected coaches have the ability to strategically redirect each of their clients toward achieving their greatest results.

With a high-profile client list that includes professional athletes and business leaders, it’s no wonder that MetPro has become one of the most celebrated and desired concierge health coaching services in the world.

In this episode, Jessee Naylor talks about:

  • Metabolic Profiling process
  • When your diet suddenly stops working
  • Goals for metabolic profiling
  • Specific metabolic needs
  • Considering your past nutrition
  • Figuring out your metabolic rate
  • Metabolic rate rollercoaster
  • Maximizing metabolic rate
  • Metabolic lifestyle
  • Finding your lever
  • How your body responds to different foods
  • Easing into the transition
  • Learning from the source of your body
  • Making potatoes healthy
  • Resistance starch
  • Sugar addiction
  • Importance of eating organic
  • Environmental toxicity
  • Managing meal planning for a family with different needs
  • Understanding the purpose of the scale
  • Working with women’s ever-changing hormones
  • Breaking down the side effects of menopause
  • Health metrics to measure
  • Number of times per day you think about food
  • Avoiding sugar and using portion control

Featured Guest

Jessee Naylor



Apr 13

105: Jeff Brown on Maximizing Longevity and Healthspan

Jeff Brown is a veteran of the United States Navy and the health, wellness and personal coaching industries. Most importantly, he is a father of five and grandfather of four.

Jeff has learned the importance of not only taking care of one’s self, but showing others how to achieve their goals and live a life of gratitude. Jeff and his wife Melissa wake up each day with a growing passion to teach, mentor and coach all those around them that they can change their life by making new decisions that create the outcomes they truly deserve.

In this episode, Jeff Brown talks about:

  • From military to health and wellness
  • Disease care
  • Functional medicine
  • American College of Lifestyle Medicine
  • Blue Zones
  • Blue Zone certification paths
  • Blue Zone commonalities
  • Socialization
  • Benefits of wine
  • Lean protein sources
  • Habit of motion
  • Movement for lymphatic detox
  • Best types of wine
  • Geographic locations of blue zones
  • Proximity of an ocean
  • Becoming a Blue Zone Certified City
  • Simple health challenges
  • 66 days for a habit change
  • Gratitude for a healthy mindset
  • 26-element life book
  • 6 macro habits of health
  • Healthy surroundings
  • Twilight hour
  • Limiting blue light
  • A day in Jeff’s routine
  • Heat and cold health benefits
  • Moving every 30 minutes
  • How we fall asleep
  • Habits to start changing now
  • Becoming a student of nutrition
  • Starting the day with 8 ounces of water
  • Hydrating for hunger

Featured Guest

Jeff Brown


Jeff’s Website

Apr 06

104: Kevin Kearns on How To Train Like an Ultimate MMA Fighter

Coach Kevin Kearns has been working in the fitness field for 28 years. He is best known for creating the Burn With Kearns system for MMA conditioning. This system he uses to work with 15 UFC fighters and adapted to other sports and the general population. Why? Because fighters are fit.

He has been traveling the globe certifying people in his system. To reach more people he recently launches his certification system online. Kevin also launched his online training program,, a digital platform dedicated to the 40+ user.

Outside of his fitness programs and certifications, Kevin is the author of “Always Picked Last: Conquering the Bullies – A Guide to Finding Your Way in Life”. He has been a featured guest on several news outlets, as well as elementary schools to help put an end to bullying.

In this episode, Kevin Kearns talks about:

  • Coach Kevin’s story
  • Being bullied
  • Gaining strength and confidence through fitness
  • Achieving a physical transformation through a college major
  • Hobby –> Lifestyle –> Career/Business
  • The Fitness Connection
  • Pitfalls of gym ownership
  • Burn with Kearns
  • Riding the UFC wave
  • Becoming a UFC Fighter Coach
  • Building the core up first
  • Burning calories and boosting self-confidence
  • Gas in a Tank protocol
  • Train like an Ultimate MMA Fighter
  • Fun in hitting stuff
  • In-school programs for kids
  • Why hitting something is good
  • Get Fit Without Getting Hit
  • Consistency and commitment = results in 8 weeks
  • Fitness for 40+ community
  • Exercise equipment

Featured Guest

Kevin Kearns


Burn with Kearns
Burn with Kearns Online
Beach Bod Transformation
Kevin’s Book

Mar 30

103: Stephanie Raffelock on Embracing the Positives of Aging

Stephanie Raffelock is an advocate for the positive potential of aging. She proves that women aren’t finished living their best lives at 50, 60 and beyond, but instead, hold to the promise to become the wise elders of our culture.

Stephanie celebrates age and shows how it’s a privilege to grow old — how every single day is a gift. “Peter Pan’s mantra was that he was never going to grow up. My mantra is that we never stop growing.”

Stephanie is the host of the Coffee Table Wisdom podcast, promoting healthy aging in body, mind, and spirit. As an author and blogger, she writes about universal, life-transforming forces – grief, gratitude, loss, and love.

Stephanie’s book A Delightful Little Book on Aging is set for release on April 28, 2020, through She Writes Press. A graduate of Naropa University in Writing and Poetics, Stephanie has penned articles for numerous publications, including The Aspen Times, The Rogue Valley Messenger, Nexus Magazine, Omaha Lifestyles,, and

In this episode, Stephanie Raffelock talks about:

  • Stephanie’s story
  • Privilege of aging
  • New aspects of aging
  • Fear of aging
  • Advertising’s influence on aging
  • Releasing “older”
  • Challenges of aging
  • Undercurrent of healthy aging
  • Diet for alkalinity and inflammation
  • Moving body daily
  • Attitude and thoughts contributing to aging
  • Helping our parents age gracefully
  • Pain as motivation
  • Stephanie’s daily routine
  • Starting with “thank you”
  • Dogs as great human trainers
  • Workouts
  • Having an “encore career”
  • The importance of purpose
  • The Positive Aging Movement
  • Owning your age
  • Hollywood embracing aging
  • Adaptability
  • Cooking as an art
  • Getting Stephanie’s book
  • Coffee Table Wisdom podcast

Featured Guest

Stephanie Raffelock


Stephanie’s Website
Stephanie’s book
Coffee Table Wisdom Podcast

Mar 23

102: Jay Croft on Fit and Feeling Great Over 50

With three decades of professional experience, Jay Croft is a purpose-driven storyteller. He loves planning, producing and sharing content that targeted audiences find useful and engaging. That motivates people to take action. That helps drive business results.

Jay was trained as a journalist and spent 20 years as a reporter and editor at mainstream dailies from Alaska to Florida and, finally, at The Atlanta Journal-Constitution. In 2007, he began creating marketing communications for leading corporations and news organizations, from Coca-Cola to CNN, from SunTrust Banks to WebMD.

Jay created Prime Fit Content in 2018 to help fitness professionals help people over 50 live their best lives for as long as possible. He provides content to 100 gyms and studios across the country, in addition to industry and business coaching organizations.

In this episode, Jay Croft talks about:

  • Why health over 50 is important
  • Aging out of the primary demographic for fitness
  • Addressing the needs of people over 50
  • Aging differently
  • How aging affects the economy
  • How we view age culturally
  • Importance of exercise as we age
  • Exercise in the prevention of falling and age-related cognitive decline
  • Goals of exercise are different at 50+
  • Strength at age 65+
  • The types of exercises we do as we age
  • When we begin losing muscle mass
  • Functional fitness
  • The role of nutrition for health after 50
  • Importance of protein
  • Leveraging the time you have to eat better
  • The placebo effect
  • Prescriptions and the risk of falling
  • Fear of aging
  • Exercise as the fountain of youth
  • How to start – or get our older loved ones to start – moving
  • Leading by example
  • Choosing activities that you enjoy
  • Find what motivates you

Featured Guest

Jay Croft


Jay’s Website

Mar 16

101: David Roseberry on Benefits for Doing Good Deeds

David Roseberry is the CEO of Proxy Score. Proxy Score’s mission is to help people who are often forgotten. They provide a platform where members can build their life’s legacy and purpose through publishing and documenting their service and generosity.

Much like how a credit score works, members can post acts of service to add points to their Proxy service score. This simple yet innovative company will help combat our addiction to electronics and social media by encouraging members to think of others.

Documenting and scoring members’ services isn’t the only benefit of Proxy Score. Business partners can advertise with Proxy Score by making a business profile that will motivate members to make a difference in the community – for example, by giving discounts to members with high scores, much like how senior citizen and military discounts work.

Businesses can also use Proxy Score for job applicants, to help with character identification other than relying solely on outdated one-page resumes. Non-profits can also use the service to recruit volunteers and bring more light to their mission.

Come be a part of the ground grounding movement of Proxy and help us help others find their happiness. Proxy Score, “Where a number is worth more than 1,000 words.”

In this episode, David Roseberry talks about:

  • What is Proxy Score
  • How and why Dave founded the company
  • Mental health improvement through acts of service
  • Being happy with your skills
  • Listening to self-help
  • Incentive system to think of others
  • Service-scoring platform
  • How employers search for employees
  • Current employment statistics
  • Mental health statistics among youth
  • Doing things that fill your soul
  • Getting a Proxy Score
  • Building the score
  • Finding volunteer opportunities
  • Discounts offered to Proxy Score individuals
  • Being a Public Benefit Company
  • Pitching to Shark Tank

Featured Guest

David Roseberry


Proxy Score Website
Contact David

Mar 09

100: Liz Tennyson on Settle Your Heart and Strengthen Your Body

Liz Tennyson Liz Tennyson is a body and soul performance coach who encourages her clients to “lean in”.

In this episode, Liz Tennyson talks about:

  • Liz’s personal story
  • Detoxing
  • Misdiagnosing inflammation
  • Intermittent fasting for mental clarity and soul cleansing
  • Fasting for mental health
  • The 16/8 IF window
  • Fasting for religious purposes
  • Dry Fasting
  • How to do a 24-hour dry fast
  • Placing meaning and setting intentions for fasts
  • Liz’s day during a 24-hour fast
  • Breaking the fast
  • The void
  • Powering through mental resistance
  • Overcoming self-doubt with fasting
  • Fasting and journaling
  • Journal prompts during a fast
  • What your body experiences vs who you are
  • Turning doubt into declaration
  • Unpacking declarations
  • The journal prompt that changed Liz’s life
  • Removing shame and judgement
  • Having people to call on for help
  • Danger of isolation
  • Importance of accountability
  • Intentionality for breakthroughs
  • Working with Liz

Featured Guest

Liz Tennyson


Essential oils

Feb 24

099: Becky Williams on Motherhood: From Surviving to Thriving

Becky Williams is a certified health coach whose heart-centered practice reaches mamas of all walks of life around the globe.

Her focus is on helping women to create rhythms and routines for their homes and to incorporate lifestyles that help them thrive in motherhood, not just survive.

Through wit and humor, she helps mamas shine and uncover their God-given talents to embrace the glorious mess we all are.

In this episode, Becky Williams talks about:

  • Becky’s personal story
  • Where moms lose themselves
  • Enneagrams
  • Mindset of needing to do more
  • Storytelling about self
  • Making a choice to change
  • Words and opinions of others
  • Process of changing thoughts
  • 5-5-7 breathing method
  • Value of a short rest
  • Priority-based scheduling
  • Scheduling rest
  • Realistic expectations for business and family
  • 3 Steps to Mama Mindset Refresh
  • Being honest about needs
  • Forgiveness
  • Gratitude
  • Stopping the negative spiral
  • Asking for help
  • Social media perfectionism
  • Necessity of routine
  • Perfectionism in kids
  • Community and conversations
  • Working with Becky
  • Focusing on feeling good

Featured Guest

Becky Williams


Becky’s Website
Contact Becky

Feb 17

098: Lauren Unger on Living In Alignment with Your Highest Self

Lauren Unger is a spiritual coach and energetic healer. For her, holding space for her clients and guiding them in their journey is her deepest passion and her true calling. According to Lauren:

“Whether I am coaching one on one clients or groups, hosting workshops or sound baths or hosting in-person healing sessions I am fully lit up. I remember the beginning of my awakening and how lonely it was. I sought like-minded individuals who would understand what I was going through but they were few and far between and that is why I have created what it is that I do.

I believe we are our own greatest healer and what we transmute and heal within ourselves we can then offer to others.

Each piece of my work I deeply integrate into my cells and DNA before I share it with others. From holy fire reiki to mastery of the akashic records to sound healing, Karuna reiki to studying and being initiated as a shaman to now be deep-diving into releasing stress and trauma from our physical body and organs with the work of true body intelligence I have become a student of life. I follow the path that is laid out for me, I take the work and opportunities seriously, I study, I implement and then I share and teach.”

In this episode, Lauren Unger talks about:

  • How spiritual work found Lauren
  • Becoming a medium
  • Reiki
  • Holy Fire Reiki
  • Spiritual Awakenings
  • Chakras
  • How chakras become imbalanced
  • Immediate healing
  • Soul awakening
  • How long healing lasts
  • Releasing stress from the organs
  • Body of Light work
  • Distance reiki
  • Favorite transformation stories
  • Reiki and fertility
  • Importance of mindset
  • Blocking our abilities to receive
  • How healing ourselves heals others
  • Intentionality of healing
  • Guidance through a healing journey
  • Sound healing
  • Trusting your intuition
  • Journaling
  • Reiki as natural healing and immunity

Featured Guest

Lauren Unger


Lauren’s Website

Feb 10

097: Ben Azadi on From Toxic Fat to Totally Fantastic

In 2008, Ben Azadi went through a personal health transformation after getting rid of 80 pounds of toxic fat. Ever since, Ben Azadi, FDN-P, has been on a mission to help 1 billion people live a healthier lifestyle.

Ben is the author of three best-selling books, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. Ben has been the go-to source for intermittent fasting and the ketogenic diet.

He is known as ‘The Health Detective’ because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. Ben is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting.

Ben is the founder of Keto Kamp, host of a top 15 podcast, The Keto Kamp Podcast; and the fast-growing Keto Kamp YouTube channel.

In this episode, Ben Azadi talks about:

  • Ben’s personal journey
  • Addictions and Toxic Fat
  • Mental Health
  • “Books saved my life”
  • “I am responsible”
  • Weight loss vs. health gain
  • Going vegan
  • Vegan Crossfit
  • Transitioning to keto
  • Eating pork for the first time
  • Raw dairy
  • Transitioning from vegan to keto
  • “Keto-flexing”
  • What Ben eats now
  • Diet evolution
  • The problem with the popularity of keto
  • Keto is not a diet
  • Mimicking ancestral eating
  • Keto and fasting as a muscle
  • Toxic fuel sources
  • Transitioning into keto
  • Eating bitters
  • Importance of bile
  • Bitter-rich foods
  • Keto after gallbladder surgery
  • Using MCT oil and other supplements
  • Release of toxins
  • PPARY pathology
  • Bio-chemical individuals
  • Keto Kamp’s mission
  • Keto Kamp Academy
  • Importance of Mindset
  • Self-love, loving others, gratitude
  • Ben’s mindset practice
  • The significance of the number 150,000

Featured Guest

Ben Azadi


Ben’s Website
Keto Kamp Academy
Keto Kamp Podcast

Feb 03

096: Manny Weintraub on Financial Wellness

Manny Weintraub began his career on Wall Street in 1990 at Shelby Cullom Davis & Co. where he worked directly for investing legend Shelby Cullom Davis, a member of the Forbes 400. After Mr. Davis’ death in 1993, Manny became the Senior Security Analyst to Mutual Fund Manager Shelby M. C. Davis, who was later named Morningstar Manager of the Decade for the 1990’s.

In 1998, Manny joined Neuberger Berman, where he joined the Money Management Group managing Roy Neuberger’s personal wealth. In 2000, he was promoted to Managing Director and became co-leader of the group.

After establishing the leading track record at Neuberger Berman during the 1998 to 2003 period, he established Integre Asset Management to continue investing for his clients in high-quality growing companies without the distractions caused by Neuberger’s new corporate parent, Lehman Brothers.

In this episode, Manny Weintraub talks about:

  • Debt & investing
  • Relationship with money
  • Talking about money
  • Making choices around money
  • The wealthiest client
  • Mindful debt
  • Misconceptions around money
  • The penny that doubles each day
  • Working with Financial Advisors
  • Getting a second opinion
  • Feeling good about money
  • Investing based on values
  • The future vs. now
  • The Time Horizon
  • Industry of money fear
  • Permission to feel like an investor
  • 401K structure
  • Asset allocation
  • When to start investing
  • Meditation – practice, not perfection
  • The only constant is change
  • Deal with the present
  • Creating a meditation practice
  • Meditation for overcoming financial stress
  • Where to start in a money practice

Featured Guest

Manny Weintraub


Spears Abacus

Jan 27

095: Janice King on Plant Nutrition to Protect Your Smile

For the past two decades, Janice King has carried out extensive research on oral health and its connection to systemic diseases.

Together with co-founder Dale Winetroub, Janice developed a breakthrough patented oral therapeutics system: TRI-OLOGY (used and recommended by dentists for 10 years). “TRI-OLOGY” technology addresses a key risk factor linked to chronic diseases – inflammation.

A published study, “Comparison of Antimicrobial and Wound Healing Agents on Oral Fibroblast Viability and In-vivo Bacterial Load,” identifies a cause of oral inflammation linked to periodontal disease and systemic diseases. The study identifies how TRIOLOGY® can prevent, repair and protect oral tissues from inflammation.

Janice and Dale also opened the first non-dental mouth care center in the United States, where they spent 4 years studying the effects oral hygiene products, medicine, stress, age, health status and lifestyle have on oral health.

With a grant from the National Science Foundation, they are currently leading the TRI-OLOGY team in researching how family members of individuals diagnosed with age-related Alzheimer’s Disease feel about the disease and what they are doing to reduce their risk factors. They’re on a mission to educate others on the critical role the health of the mouth plays on the health of the entire body.

In this episode, Janice King talks about:

  • Damaging your gums with daily actions
  • Proper flossing techniques
  • Death due to gum damage
  • Danger of current dental hygiene recommendations
  • Gram negative Bacteria
  • Keeping bacteria in the mouth
  • Chronic inflammation cytotoxins
  • Systemic health begins in the mouth
  • Bacteria causing inflammatory disease
  • Sharing bacteria and the gut microbiome
  • Changes in saliva at age 40
  • How medications change saliva
  • Saliva as the gatekeeper for gum health
  • Stress as a key factor for poor oral health
  • Maternal age and child oral health
  • Oral bacteria during pregnancy and infant mortality
  • The importance of oral health during pregnancy
  • Oral bacteria overgrowth and strokes
  • Oral bacteria and brain health
  • Avoiding oral hygiene products with man-made chemicals
  • Water flossing
  • Baby toothbrushes
  • Managing stress for oral health
  • Supplementing saliva for systemic health
  • How the body absorbs synthetic substances
  • Formulation of Tri-Ology products
  • Oral wound-healing agent
  • Dental appointment preparation
  • Killing cells when killing bacteria
  • % of Americans with periodontal disease
  • Oral disease and reproductive health

Featured Guest

Janice King


Janice’s Website

Jan 20

094: Dr. Heather L. Cardin on Ketosis for Brain and Metabolic Health

Dr. Heather L. Cardin has been practicing alongside her husband, Dr. Ralph S. Cardin, for the past 20+ years. Besides being a passionate practitioner, she is a mother of four boys.

She is active in her church, her children’s school, chair of Low Carb Keto KC, Keto Rebook Coach and Keto Specialist for the company Pruvit. She has traveled globally educating on the benefits of ketones, exogenous ketones, intermittent fasting & metabolic flexibility.

Dr. Heather received her Doctorate of Chiropractic from Cleveland Chiropractic College in Kansas City in 1997. Drs. Heather and Ralph opened their first chiropractic and wellness office in her home town of Paola, Kansas in 1998. She is now currently practicing in Overland Park, Kansas.

Her patients benefit from her knowledge and expertise, drawing from her extensive training in diagnostic technology, Applied Kinesiology, Acupuncture and nutrition. Dr. Heather has extended the scope of chiropractic treatment into physical, mental and chemical aspects of the patient’s health challenges.

She has extensive experience in chiropractic case management, family care, sports injuries, herbology, kinesiology and nutrition. Dr. Heather is a passionate practitioner who utilizes many techniques in order to promote wellness in her patients.

In this episode, Dr. Heather L. Cardin talks about:

  • Multi-disciplined treatments
  • Therapeutic ketones
  • How the body makes its own ketones
  • Definition of ketosis
  • Developing ketones for Navy SEALS
  • Why and how to use exogenous ketones
  • Why some people have trouble getting into ketosis
  • Ketones as a bridge to ketogenesis
  • The Carb Flu
  • How long energy lasts after taking ketones
  • Testing for ketones
  • When to take ketones
  • Ketones for sleep
  • Therapeutic ketones for brain health
  • Sleep as a secret weapon for overall health
  • Slipping out of ketosis when stressed
  • Higher level of ketones for extra healing
  • “Operation Torrent” documentary
  • “Broken brains”
  • Suicide and brain health
  • Changing your DNA
  • Clean nutrition
  • Ketones post-diagnosis
  • Ketones vs. Glucose as an energy source
  • Developing a tolerance to ketones and MCT oil
  • Determining how much ketones and MCT oil to take
  • Keeping calories down with quality MCT oil
  • Eating vegetables on a ketogenic diet
  • Ketones are not a substitute for diet
  • Choosing ketones the body can absorb
  • Autoimmune keto

Featured Guest

Dr. Heather L. Cardin


Operation Torrent Film

Jan 13

093: Dr. David Jockers on The Most Powerful Healing Diet on the Planet

Dr. David Jockers is a doctor of natural medicine, a functional nutritionist and corrective care chiropractor. He currently owns and operates Exodus Health Center in Kennesaw, Georgia and runs one of the hottest natural health websites in, which has gotten over 1 million monthly visitors. His work has been seen on popular media such as the Dr. Oz show and Hallmark Home and Family.

Dr. Jockers is a world-renowned expert in the area of ketosis, fasting and the ketogenic diet. He is the developer of the bestselling “Navigating the Ketogenic Diet” E-course and the host of the popular “Keto Edge Summit” and the “Fasting Transformation Summit.”

His book “The Keto Metabolic Breakthrough” by Victory Belt publishing is set to hit bookstores everywhere in January of 2020. Dr. Jockers lives in Canton, Georgia with his wife Angel and his twin boys David & Joshua and his daughter Joyful.

In this episode, Dr. David Jockers talks about:

  • Keto-friendly recipes
  • Difference in flours
  • Transitioning from the Standard American Diet
  • Having 10-12 go-to recipes
  • Importance of taking good images of recipes
  • Palmini Noodles
  • Hearts of Palm
  • Troubleshooting keto
  • Importance of food quality
  • Minimizing toxins
  • Keto as anti-inflammatory diet
  • High-quality diet choices
  • Drivers of inflammation
  • Avoiding refined vegetable oils
  • 3 big changes to make immediately
  • Where to find the best meats
  • Making keto work for your family
  • Why butter is so healthy
  • Fasting benefits with keto
  • Keto for women
  • Feast/famine cycles
  • Controlling insulin
  • Using carbs strategically
  • Nutrient-dense carb sources
  • Mastering our own physiology
  • Carbing up or carb-cutting to break a plateau
  • Are you really in ketosis?
  • How to test your thyroid at home
  • Carb cycling for thyroid
  • Adding stress to break a plateau
  • Hormetic stressors
  • Being intentional about adding stress to the body
  • Being intentional about calming the body
  • “Cold and flu season”
  • Training the body for resilience
  • The maintenance phase of keto
  • Mind Body Spirit
  • Tracking what you need with wearable devices
  • Tracking carbs – net vs. total
  • Tracking macros
  • Gentle approach to transitioning into keto
  • Worse thing you can do for fat-burning
  • Carbs in the evening

Featured Guest

Dr. David Jockers


US Wellness Meats
Slanker Grass Fed Meat
How to Test Your Thyroid Function at Home
Dr. Jockers’ Website
Keto Metabolic Breakthrough

Jan 06

092: Jeannette Bessinger on Life and Food in Flow

Jeannette Bessinger is on a national mission to serve educators, business professionals, spiritual seekers and all the other women who are tired of feeling trapped by their aching, overweight bodies and painful, self-destructive mindsets.

Men and women age very differently, and the majority of health & fitness data today is deeply male-biased. 95% of “healthy eating systems” do not take a woman’s fluctuating hormones into account at all. As a result, thousands of women are giving up on improving their health, energy, and weight.

They are frustrated with the ineffectiveness of the diet industry and unsatisfied with the overly-simplistic advice of their medical professionals to “sleep more and eat fewer calories.”

By overturning the flawed paradigm that drives the way we think about women’s health and wellness in this country, Jeannette paves the way for a shift in consciousness that allows us to reclaim our power as strong women and beacons of light for everyone in our circles.

With a unique combination of humorous, real-life stories and rich, practical content, Jeannette taps into decades of experience to build MeBoot, a groundbreaking program designed to help women understand the deep interconnectedness of body, mind, and spirit, and better negotiate their fitness, food, and mood beyond the childbearing years.

Engaging and inspiring, Jeannette generates profound “ah-ha” experiences among women, awakening them to the possibility of life “in the Flow.”

In this episode, Jeannette Bessinger talks about:

  • When the hormonal shift starts to happen
  • When doing what has “always worked” suddenly stops working
  • Lack of research for women’s health over 40
  • The difference in aging in men vs. women
  • HRT therapy risks
  • Environmental contributions to menopause experience
  • Xeno-estrogens
  • Accepted levels of stress and the effect on our health
  • Understanding cortisol levels
  • The cortisol and progesterone relationship
  • The cultural fight against menopause
  • Stepping into power to age gracefully
  • Tips for reducing cortisol
  • Elimination diet
  • Walking and restorative exercise
  • Walking post-workout for decompression
  • “Forest bathing”
  • “Natural Solutions for Digestive Health” book
  • Rest-based HIIT training
  • Reconnecting with your body from the inside out
  • Making the mental shift to allowing yourself to rest
  • Vegucation
  • Increasing fiber content as we age to flush out the liver
  • Swap out comfort foods for veggie-forward ones
  • Women taking care of themselves while taking care of their families
  • Finding staple dishes that families love and that are good for their aging bodies
  • Vegucating over time
  • Importance of making food taste good
  • A freebie for Straight-Up Wellness listeners!

Featured Guest

Jeannette Bessinger


Flower Fire Facebook Group
The Clean Food Coach Facebook page
Jeannette’s Website

Dec 30

091: Jessica Ederer on The Polyphenol Advantage of Tea

Jessica Ederer is the Head of Content and Wellness Education for Pique Teas. She’s a certified Fitness Nutrition Specialist and Personal Trainer, and also has a law degree from Berkeley. Jessica has spent the past 7 years as a wellness coach, where it’s her passion to help others heal from the stressors of our daily lives.

Jessica’s personal health struggles started in her late teens with an undiagnosed autoimmune condition, and progressively worsened through her 20’s and early 30’s as she battled with chronic joint and muscle pain, overweight, adrenal fatigue, gluten sensitivity and a cornucopia of distressing health issues.

Today, at the age of 39, Jessica can honestly say she has never felt stronger, healthier or more energetic. She spends her free time hiking, riding or climbing up the mountains she only dreamed of during most of her life. Jessica is a huge advocate of intermittent fasting and can attest to the radical changes it has provided for her clients.

Jessica decided to start working with Pique after she discovered their teas and found that 1 month of drinking them healed her gut microbiome in a way she never thought possible.

In this episode, Jessica Ederer talks about:

  • Jessica’s health journey
  • Misdiagnosed with juvenile arthritis
  • Food poisoning and its effect on the gut biome
  • “Chicken and egg” theory with stress and the gut
  • Headaches, sleeping, weight, and skin issues as an effect of poor gut health
  • Plant-based diet to assist in a healing journey
  • Gut microbiome as a garden
  • Tea is a prebiotic food
  • Tea for Intermittent Fasting
  • When tea may break a fast
  • Difference in health benefits between tea crystals and tea leaves
  • Cold brew tea
  • Phytonutrient extraction to support bodily functions
  • Polyphenols are key to health benefits of tea
  • Quantity of tea consumption for most health benefits
  • How tea is flavored
  • Goal of Pique Teas for consumers
  • Sustainable approach to wellness
  • Difference between coffee and tea
  • Polyphenols and heat
  • Caffeine in coffee vs tea
  • L-thyronine benefits
  • Difference between pre and probiotics
  • Black or herbal teas instead of green tea if you have a sensitive stomach
  • Favorite tea recipes
  • 3 types of Fasting Teas developed with Dr. Jason Fung
  • Cinnamon for healthy blood sugar regulation
  • Friday 5 weekly newsletter
  • Soothing effect of ginger

Featured Guest

Jessica Ederer


Pique Tea
The Flow Blog

Dec 23

090: Josh Trent on Better Living through Whole-Body Wellness and Personal Development

Josh Trent is the Founder of Wellness Force Media and host of the top-ranked iTunes podcast, Wellness Force Radio. Josh has spent the past 16 years as a researcher, trainer, and facilitator discovering the physical and emotional intelligence for humans to thrive in our modern world.

After publishing over 300 high-level interviews with some of the most respected minds in the health, wellness, and self-help industries, Josh has been spotlighted in major wellness media outlets such as Onnit, Spartan, SEALFIT, and is a speaker for the FitTech Summit CES.

In 2019 Josh became the CEO of Civilized Caveman, helping women and men live better through practical solutions in wellness, personal development, and paleo-friendly recipes.

In this episode, Josh Trent talks about:

  • Josh’s personal story
  • Two driving forces: pain and pleasure
  • Connecting to a Higher Power
  • Gaining and losing 90 lbs
  • Gathering vs. applying information
  • Default mode network
  • Wired for ancestral life
  • The balancing act
  • Breathing – 6 seconds of stillness
  • Recurring stressors
  • Age of transformation
  • 4 major channels in our timelines
  • Defining emotional intelligence
  • Physical intelligence
  • Electronic signals from the muscles to the brain
  • Storing and accessing information
  • Your body keeps score
  • Healing as an end game
  • Recommendations for movement
  • M21 System
  • Womb squat with overhead reach
  • Fingerprint on the outside AND inside
  • List: “Not of Service” and “Service”
  • Cultivating the power to change
  • Gratitude mantra
  • Reach out
  • Hell YES vs Hell NO
  • Core components of wellness
  • BTFA loop
  • Tools for healing
  • Eating, moving, sleeping
  • Danger of listening to your gut
  • Fighting for the act of self-care and self-love
  • Josh’s biggest “aha” moment
  • How a partner mirrors you in a relationship
  • The last thing the ego wants
  • Stop, breathe, ask for support

Featured Guest

Josh Trent


Wellness Force
Wellness Force Radio Podcast
M21 Wellness Guide
Civilized Caveman

Dec 16

089: Jonathan Posey on Our Right to Choose Wellness

Jonathan Posey is the Founder, Executive, and Policy Director for the Council of Holistic Health Educators. He brings over a decade of experience in lobbying, public policy, and grassroots activism in food and consumer safety.

Jonathan began his career on Capitol Hill as a congressional aide, then moved to the private sector as a lobbyist, representing food and consumer safety firms, as well as other healthcare and technology interests.

Recognizing the need for an organization that exclusively represented the interests of the holistic health and nutrition community, Jonathan created a coalition of like-minded holistic schools to protect the practice of holistic health. This coalition grew to become the Council.

In this episode, Jonathan Posey talks about:

  • What is “holistic health”
  • Non-disease based model
  • The whole person – the whole body
  • Healing the whole body
  • Protecting holistic health
  • Delaying going to the doctor
  • Competition from dietician lobbyists
  • Licenses to talk about food and nutrition
  • Red states
  • Dietetics Industrial Complex
  • Holistic Practitioners – what we do/do not do
  • States with no nutrition laws
  • Health as a team effort
  • In-fighting among holistic educators
  • Policies for supplement and direct sales companies
  • Coaching on how to take supplements
  • Laws for lab testing and results
  • Direct access testing
  • Working together for a common concern
  • Bio-individuality
  • Ongoing education and networking for holistic health educators
  • The Health Coach in Florida who was sued
  • Florida nutritional assessment
  • Institute for Justice
  • District Courts
  • Friend of the Court
  • Getting schools involved in the Council
  • Reading every state’s nutrition law to keep yourself and your practice safe

Featured Guest

Jonathan Posey


Council of Holistic Health Educators
Take action
Contact Jonathan
Policies by state

Dec 09

088: Dr. Sherry Zhang on Eat Right for your Genes

From the first time Dr. Sherry Zhang saw living creatures under the lens of a microscope she fell in love with biology. And today, she still wants to learn more on how life works.

Sherry is a mother, a molecular geneticist and the CEO of the revolutionary new startup called GenoPalate, which uses the latest research in genetics and nutrition to show individuals how to eat healthier based on their genes. With GenoPalate technology platform of genetics-based personalized nutrition, Sherry and her team vision to change how people choose, shop and eat their foods, for better health.

Sherry spent over a decade researching and teaching about the genetic and epigenetic factors that contribute to the alarmingly prevalent obesity and metabolic disorders of our society in the United States and around the world.

Sherry has a bachelor’s degree in Microbiology from Nankai University and a Ph.D. in Molecular Biology from Marquette University. Sherry received the 2019 Spirit of Marquette award from her alma mater, was named a HealthTech Innovator of Wisconsin and ‘40 under 40’ by Milwaukee Business Journal.

In this episode, Dr. Sherry Zhang talks about:

  • Molecular biology and food research
  • Unique combination of biomarkers
  • Why GenoPalate was founded
  • Avoiding obesity by eating for your DNA
  • Biomarker panels
  • Finding food freedom
  • Determining vitamins and minerals your body needs
  • Genetic baselines
  • Taking the guesswork out of knowing what to eat
  • Ancestry
  • Finding ways to eat foods you are sensitive to
  • Early intervention for quality of life
  • Genetic mutations
  • Integrating with genetics testing
  • GenoPalate home testing
  • Geometrics and Nutrigenomics
  • Neurobiology markers
  • Food maps
  • Sequencing the bugs in your gut
  • Genetic SNPs (“Snips”)
  • Continued updates to clients’ reports
  • Favorite case studies

Featured Guest

Dr. Sherry Zhang


Geno Palate

Dec 02

087: Thom King on Keeping Keto Sweet

Part CEO, part personal development wonk, and part biohacker info geek, Thom King is a self-confessed serial entrepreneur.

While his favorite book list contains many success-oriented and personal-development classics, the traditional definition of achieving success (e.g. make a lot of money) is not what inspires or motivates King. He follows more of a “you aren’t doing well unless you’re also doing some good” line of thinking.

King’s company has been built around the simple principle of “do the right thing.” In 1999, Thom’s personal passion for food and his concern over the explosion of metabolic disease led him to found Steviva Brands, now known as Icon Foods, with a mission to stem the tide of “diabesity” by providing consumers healthy alternatives to sugar.

In recent years, his passion for food and optimal health have intersected with his embrace of a ketogenic (low-carb, high fat) diet. Thom’s latest project is a line of ketogenic condiments intended to help more people successfully adopt a healthier lifestyle.

In this episode, Thom King talks about:

  • Thom’s personal journey
  • The trend of “diabesity”
  • Sugar addiction
  • The effect of Type 2 Diabetes on our healthcare system
  • Being connected to nature
  • The effects of artificial sweeteners
  • Aspartame and Parkinson’s Disease
  • Sucralose and your microbiome
  • Claims that the taste of sweet spikes blood sugar
  • How the body recognizes glucosides
  • Erythritol and xylitol
  • Gut bacteria and your tolerance to sugar alcohols
  • Allulose – the “rare sugar”
  • Allulose and its use in baked goods
  • Stevivia avoiding the bitterness of stevia
  • Not using stevia as a stand-alone sweetener
  • Keto for overcoming sugar addiction
  • Keto for heartburn relief
  • How Thom found keto
  • Journaling to fix his health issues
  • Weekly cheat days in the beginning of his keto journey
  • Integrating intermittent fasting
  • Tracking macros
  • IMO – liquid vegetable fiber – and being kicked out of ketosis
  • Guy Gone Keto product ingredients
  • Thom’s macros: 70% fat, 20% protein, 10% cruciferous veggies
  • Reformulation of Guy Gone Keto BBQ sauce
  • Spicy Garlic Ketchup
  • Giving back to the arts, music, and physical education in schools
  • The Open School serving at-risk youth

Featured Guest

Thom King


Thom’s Website
Icon Foods

Nov 25

086: Stephen Vaughn on Building the Next Generation

Stephen Vaughn, a husband, a father, and a former Physical Education teacher and trainer of 7 years, has embarked on the ultimate dream chasing journey.

Through the pain of losing his father and the passion he had for helping youth, he exited his teaching career in 2013 to grow Dream Chasers Organization. Dream Chasers is a non-profit created to impact boys and girls in 3-5 grade and empower them to overcome their obstacles and chase their dreams.

His desire to impact kids quickly expanded to 8 states across the nation empowering Dream Chasers. His passion for empowering kids to reach for their passion, build the right team around them in life, and develop the grit to overcome obstacles in pursuit of their dreams is making an impact in and out of the classroom and is positioning kids for their dream chasing capabilities.

Stephen is also the co-author of a book called “How To Catch A Star” developed as yet another tool to impact more kids and empower more Dream Chasers!

In this episode, Stephen Vaughn talks about:

  • Stephen’s dream chasing journey
  • A stage 4 cancer diagnosis
  • Teaching in a high-poverty area
  • Relating to students through painful life experiences
  • Teaching physical education to 700 elementary kids per week
  • Capturing kids at a young age = limitless potential
  • Children writing down what they want to be when they grow up without a thought of any obstacles
  • Dream Wall
  • Showing kids who they can become with the right activities and intentions
  • Activities to build confidence
  • Jumping in without a safety net
  • Becoming a Dream Chaser
  • The structure of Dream Chasers programs
  • School and parent involvement
  • The Dream Chaser Challenge
  • Family participation
  • Activity + putting the right people in your life + mindset
  • Functional fitness
  • Building confidence and character
  • 3 words that equate to being a Dream Chaser
  • The rollercoaster of confidence
  • Encouraging and loving one another for who we are
  • Building others up
  • Dream Chaser Code
  • Mimicking the positive
  • Bringing Dream Chasers to schools and communities
  • Help wanted: passionate people
  • Best advice to help kids stay focused on their dreams
  • Helping kids understand the “why”

Featured Guest

Stephen Vaughn


Dream Chasers Website
Contact Stephen

Nov 18

085: Nevada Gray on Triumph Over Injury with Nutrition and Fitness

Nevada Gray is a pharmacist and registered nurse, with 20 years of direct patient care experience. After suffering a rare spinal cord injury in 2016, called cauda equina syndrome, Nevada utilized a paleolithic ketogenic diet and became a NASM certified personal trainer during her 2-year recovery.

In 2018, Nevada started her company THE PALEO PHARMACIST LLC after becoming an accidental Instagram Influencer and established herself as a ketogenic lifestyle expert helping others return to a life of health & purpose with her coaching services, eBooks and online programs.

Affectionately called ‘the Gary Vee of KETO/Carnivore’, Nevada is widely sought after for her talent in social media marketing, branding, website design and content creation by small and large scale businesses looking to expand their influence & impact in eCommerce.

In April of 2019, Nevada co-founded the Mind Body Breakthroughs Network with her dear friend Chris Donohue, a progressive media company by the people, for the people, connecting people in business and health. They also co-host the Mind Body Breakthroughs Podcast and FREE accompanying community helping others achieve Breakthroughs in their lives to health and purpose. Nevada is currently working on her first book, set to release this fall.

Nevada can be found on her popular Instagram account, at The Paleo Pharmacist, and as a recent guest on podcasts: CarnivoreCast, Dr. Paul Saladino MD, HPO, Jimmy Moore, Fast Keto, Inner Fire Podcast and The PrimalLifestyle Podcast.

In this episode, Nevada Gray talks about:

  • Nevada’s personal journey
  • PCOS and metabolic health struggles
  • Evolving who you are based on what you’re learning and how you’re living
  • Paleo low carb diet
  • Cauda Equina Syndrome
  • Waking up paralyzed
  • Symptoms of Cauda Equina Syndrome
  • How to fully recover from Cauda Equina Syndrome
  • Nevada’s road to recovery
  • Finding encouragement through Shawn Stevenson’s journey
  • Multifactorial conditions leading to Nevada’s injury
  • Correcting muscle imbalances
  • Implementing a sleep protocol
  • Cravings during recovery
  • Hydration for recovery
  • Keto for neurodegenerative repair
  • Starting very high fat keto
  • “Cheating” with protein
  • Feeling good without vegetables
  • Nightshade toxicity
  • Removing seeds and skin from vegetables
  • High lectin foods
  • “The Plant Paradox” book
  • Plant-based pharmaceutical side effects
  • Oxalates
  • 3 factors for autoimmune conditions
  • Foods while eating 80% fat
  • Listening to your body
  • Food families and drug compounds
  • Elimination dieting
  • High lectin plants and insulin resistance
  • Going full-blown carnivore
  • Personal benefits of going carnivore
  • Weight loss stalls with traditional keto
  • The fiber myth
  • The gut and gas
  • How quickly the microbiome changes
  • Evolving personal carnivore
  • Nevada’s typical food menu
  • Supplement-free
  • Biggest mistakes when starting carnivore
  • Timing foods with circadian rhythm
  • Weight loss without loose skin
  • Carnivore and insulin resistance
  • Gluconeogenesis as a demand-driven process
  • Carnivore for women
  • Why women gain weight on carnivore
  • Quality of proteins – important or not?
  • Tracking – necessary?
  • Why lower ketone numbers are good
  • Oxidative Priority Theory
  • Transitioning into carnivore
  • Food journaling for food addiction and inflammation
  • Carnivore eliminating cravings

Featured Guest

Nevada Gray


Nevada’s Website

Nov 11

084: Julie Scholten on Keto for Breastfeeding Mamas

Julie Scholten is a Ketogenic and IIN Health Coach and founder of the Breastfeeding Moms Guide to Going Ketogenic Program.

Julie specializes in helping breastfeeding mamas get back into their pre-baby jeans without affecting their milk supply.

Julie is a wife and mama of 3 little ones from Holland, Michigan.

When she’s not working at she enjoys camping with the family, sewing, reading and spending time with friends.

In this episode, Julie Scholten talks about:

  • Julie’s personal story
  • Postpartum anxiety
  • Clean eating to treat colitis and anxiety
  • Anxiety and stress affecting milk supply
  • Ease in conception when going keto
  • Pregnancy nutrition while dealing with 24/7 morning sickness
  • Pregnancy supplements
  • Transitioning back to keto after birth
  • How to know if you’re making enough breast milk
  • Pumping for supply
  • Difference in color and density of breast milk with keto
  • Foods to enhance milk supply
  • Supplements to boost milk supply
  • Add brewer’s yeast and flaxseed to recipes to boost supply
  • Macros for breastfeeding moms
  • Importance of eating enough food
  • Carb intake for breastfeeding moms
  • The most important goals for breastfeeding moms
  • Getting back to pre-pregnancy weight
  • Managing postpartum anxiety with keto
  • Boosting energy for breastfeeding moms
  • Transitioning from breastfeeding macros to “regular” keto macros post-breastfeeding
  • Best advice for mamas who are breastfeeding and want to go keto

Featured Guest

Julie Scholten


Julie’s Website
The Breastfeeding Mom’s Guide to Going Ketogenic

Nov 04

083: Betty Jean Bell on You Are a Babe (right now!)

Betty Jean Bell, founder of, has helped successful women around the world to lose weight, improve their health, and love their bodies now, regardless of shape, all while running their businesses, families, and lives.

She believes that when you love the body you have, it becomes the body you want.

With her radically transformative program You Are A Babe, and with a badass army of ambitious, inspiring women in 20 countries, Betty Jean Bell helps entrepreneurial women transform their confidence, body image, and health with meaningful science, psychology, spirituality, and uncommon action that works.

In this episode, Betty Jean Bell talks about:

  • Personal journey
  • Being bullied for a body
  • Leaning on food and future success for comfort and worth
  • Idea that “success = safety”
  • Believing that we need to look a certain way to be loved
  • Being mute for 18 months
  • What do YOU need to make yourself feel good
  • Your brain and your body love you
  • Focus on feeling good right now at the moment
  • The problem with “someday” goals
  • The beliefs that keep women stuck
  • Getting what you want with what you have right now
  • Mastering your mind
  • The “fixing” mentality
  • Thought habits
  • Mantras over affirmations
  • Reprogramming the neuropathways
  • Retraining the brain to celebrate yourself
  • Being uncomfortable with change
  • Honoring your own dream
  • Transformation requires a peer group that is on the same path as you
  • The team mentality
  • What is precious is a priority
  • Not taking “no” as an answer
  • Overhauling the “You Are A Babe” 1- week program
  • Ending body hatred
  • Reclaiming power around beauty
  • Finding self-confidence through Instagram
  • Learning how to take beautiful photos
  • Importance of external beauty to seeing yourself with love

Featured Guest

Betty Jean Bell


Betty Jean’s Website

Oct 28

082: Dr. Anna Cabeca on Keto Clean Living for Women

Anna Cabeca is an internationally-acclaimed menopause and sexual health expert, global speaker and pioneering promoter of women’s health. She is Emory University-trained and triple board-certified in gynecology and obstetrics, integrative medicine and anti-aging and regenerative medicine, and is the author of “The Hormone Fix,” a diet and holistic lifestyle program for menopausal women.

Her areas of specialty include bio-identical hormone treatments and natural hormone-balancing strategies, and she has received extensive notoriety for her virtual transformational programs including Women‘s Restorative Health, Sexual CPR®, and Magic Menopause.

She created the successful and popular alkaline superfoods drink Mighty Maca® PLUS, and a top-selling, rejuvenating feminine vulvar cream for women, Julva®. In her spare time, Dr. Cabeca hosts the highly-regarded series “Couch Talk,” featuring compelling podcasts focused on a wide variety of important health and wellness topics.

She was named “2018 Innovator of the Year” by Mindshare, the #1 conference for health and wellness influencers, and was also honored with the prestigious 2017 Alan P. Mintz award, presented annually by the Age Management Medicine Group to the most outstanding physician who displays clinical excellence and entrepreneurship.

Dr. Cabeca balances her passion for women’s health with faith, grace, and skill while raising her four daughters, and leading the non-profit foundation she created in honor of her son, Garrett V. Bivens, who tragically died as a toddler.

She has reached hundreds of thousands of women around the globe, inspiring them to reclaim their optimal health and realize they can journey through menopause and find more purpose and pleasure than they ever dreamed possible.

In this episode, Dr. Anna Cabeca talks about:

  • Dr. Cabeca’s personal story
  • The devastation of diagnoses
  • Acting based on love or fear
  • The effect grief has on physiology
  • Major and minor transformations
  • Getting into a flow
  • Becoming self-aware
  • Keto Green living
  • Alkalinity
  • Medicating ADD
  • Becoming “keto crazy”
  • Urine PH as a vital sign
  • What all creates an acidic urine PH
  • PH levels telling us how we handle life
  • Health benefits of alkaline urine PH
  • Getting alkaline PH while being keto
  • Being in tune with your heart’s desires
  • Getting into ketosis is essential
  • Keto clean living
  • Women are completely different from men
  • Thyroid numbers improving
  • 10% fasting, 80% keto, 10% feasting
  • Metabolic flexibility
  • How long it takes to get into ketosis
  • The components of a keto green lifestyle
  • Maca root
  • Alkaline water
  • Green breakfast bowl
  • Sprouts for detoxing
  • Making sure there are alkalizers on every plate
  • Counting macros
  • Stress affecting blood sugar and ability to get into ketosis
  • “Get your Nancy Drew on!”
  • Using Weight Watchers points
  • How often to test urine PH
  • Go to bed and wake up alkaline
  • Feast days
  • Restriction fatigue
  • Working with Dr. Cabeca
  • “The Hormone Fix” book
  • Test, don’t guess

Featured Guest

Anna Cabeca


Dr. Anna’s Website

Oct 21

081: Antoinette Caruso on A Holistic Approach to Health

“Once a teacher, always a teacher,” Antoinette Caruso says as she shares her passion for nutrition, food, and spiritual development.

When her husband died with complications from pharmaceuticals, she left her teaching career to pursue new degrees and to rediscover ancient knowledge. She earned certificates as a Nutritional Therapy Practitioner from the Nutritional Therapy Association in Seattle Washington, and as Certified Gluten Practitioner from Dr. Tom O’Bryan, the world’s leading authority on gluten and autoimmune disease.

“We have a dual nature,” Antoinette explains. “We’re spiritual beings in a physical body, so it’s important to focus on how we feel emotionally because that impacts the state of our body.” With background training as a Reiki Master and a certificate in Chinese Medicine, she teaches clients how balance is key to healthy living.

“We are designed to be happy and healthy,” Antoinette continues, “our body is continually regenerating and regrowing cells. When we give it the proper foods and nutrition, and when we continually think healthy and happy thoughts, we re-create healthy cells in a body that will live a long life.”

Antoinette practices today in Ellsworth, Maine, and consults with clients nationwide via the web.

In this episode, Antoinette Caruso talks about:

  • Food as medicine
  • Our bodies are designed to grow and heal
  • How food has changed throughout the years
  • Bacteria is necessary for good health
  • Why foods are devoid of nutrients
  • Knowing the source of where your food is coming from
  • Eating what is seasonal to where you are
  • Choosing the right foods for your body
  • Teeth and mental wellness
  • Mental illness and Westernized foods
  • Food based on heritage
  • What style of eating brings the best balance
  • Food journal to document how food is affecting the body and the mind
  • Food Intolerance Test
  • Why to retest every 6 months
  • What happens when you eat wheat
  • Bone broth
  • Hypothyroidism through diet
  • Autoimmune diseases and gut health
  • Mental issues and gut health
  • How to actually digest foods and absorb their nutrients
  • Small changes to nutrition and lifestyle to restore balance
  • Example of energy work
  • Universal energy
  • Vibrational thoughts and feelings
  • Honoring Divine conception
  • Epigenetics
  • Choices that make you well or sick
  • Doing energy work virtually
  • Rehealing and resealing the gut
  • Focused breathing

Featured Guest

Antoinette Caruso


Women & Spirituality Conference 2019
Antoinette’s Website
Contact Antoinette

Oct 14

080: Kristen Zurek on Raising the Barre for Fitness

Instructor, dancer, and entrepreneur, Kristen Zurek has 20 years of experience in ballet as well as extensive training in jazz, tap, and modern dance.

She received her dance training from Marymount Manhattan College (from where she holds a B.A. in Dance and Communication Arts), Ballet Academy East, the Broadway Dance Center, the Pennsylvania Governor’s School for the Arts, the University of the Arts, and the Parsons Dance Company summer intensive program.

Kristen also worked as a professional tap dancer for five seasons with New York’s Peggy Spina Tap Company. She is originally from Wilkes-Barre, Pennsylvania, where she began her dance studies with the Joan Harris Center.

After moving to Littleton, CO, in 2008, Kristen expanded her program (now called The Ballet Physique) and opened her first studio in 2010. Kristen was thrilled to realize the dream of owning a business that would positively impact the lives of her students while contributing to the local economy.

The Ballet Physique was, in fact, the first independently-owned barre studio to open in the region, and it continues to be one of Littleton’s premier fitness destinations. In December 2012, Kristen expanded her brand’s reach by co-producing and starring in a pair of DVDs. And just last year, she debuted her newest venture—an online streaming platform for barre classes called The Ballet Physique Streaming Studio.

Away from the barre, Kristen and her husband Michael enjoy spending time with their three adopted kitties and their 2-year old son Julian. They love movies, cooking, animals, and the outdoors.

In this episode, Kristen Zurek talks about:

  • Kristen’s evolution from dancer to barre instructor
  • What is barre
  • Body weight and alignment
  • Incorporating ballet movements
  • Body benefits of barre
  • Precision of movement
  • Barre for all levels of fitness
  • Exercise must feel good on the body
  • Intensity of barre
  • Music as motivation
  • Barre discrimination
  • Mind Body component of barre
  • Equipment for barre workouts
  • Studio workouts vs Streaming
  • Doing a barre workout without a bar
  • Barre with babies and kids
  • Lose the intimidation
  • Empowerment on all levels

Featured Guest

Kristen Zurek


The Ballet Physique
Try The Ballet Physique (Use Code KETOKATE for 14 day free trial!)

Oct 07

079: Matt Walrath on Looking Beyond Macros

Matt Walrath is the founder of Beyond Macros Nutrition coaching and creator of the Beyond Macros Coach Certification.

After receiving his Bachelor’s degree, Matt entered the fitness industry coaching CrossFit and teaching nutrition seminars at the gym. Through years of experience working with clients of all levels and backgrounds, Matt realized he could make the biggest impact in an individual’s overall health through leveraging nutrition strategies.

Over the last four years, Matt has developed a nutrition coaching methodology for creating sustainable transformations in clients, along with systems for training coaches to do the same. This methodology and these systems are exactly what he teaches in the Beyond Macros Coach Certification program.

In this episode, Matthew Walrath talks about:

  • How Matt started out in the fitness business
  • After the honeymoon phase of owning your business
  • Feeling like you have to use your degree
  • How to identify an energy vampire in your life
  • The “protection purge”
  • Building resilience
  • How energy vampires affect overall wellness
  • The “attack mind”
  • How mental health affects physical health transformations
  • Cortisol gets a bad rap
  • Sleep for whole body health
  • Centralizing fat storage
  • Difference between building resilience and being desensitized
  • Tips for developing a healthy mindset
  • Your results in life are your own choices
  • Difficult clients as your best teachers
  • Being able to identify your ideal client as a business owner
  • Feeling like a difficult client

Featured Guest

Matthew Walrath


Beyond Macros: Services
Beyond Macros: Courses

Sep 30

078: Sarah Fragoso on Opting Out of Overwhelm

Sarah Fragosois an international best selling author of 5 books and is the founder of the Everyday Paleo brand. She has over a decade of experience as a certified strength and conditioning coach, is co-owner of JS Strength & Conditioning in Chico, CA, and holds a degree in Psychology as well as certifications in mindfulness practice.

Sarah helps women around the world with her thriving online platforms as well as conducting consistently sold out nationwide seminars and worldwide retreats. Sarah’s latest book Hangry, co-authored with Dr. Brooke Kalanick ND, launched on June 4th and is now helping women everywhere go from Hangry B*tch to Happy Babe!

In this episode, Sarah Fragoso talks about:

  • The overwhelm of daily life
  • Guilt when we don’t “get it all done”
  • Sarah’s personal mindfulness practice
  • Being intentional during meditation
  • Having a “spiritual IV”
  • Allowing yourself to feel negative emotions
  • Quick guided meditation with Sarah
  • Favorite guided meditations
  • Why we get hangry
  • Two hormones we have the most control over
  • Physiological side of being hangry
  • Hormonal imbalances
  • Constant change in hormones, and adapting to change
  • Listening to your body
  • Body acceptance
  • Full engagement living
  • The 4 Week Hangry program
  • Finding what works for you
  • Being your best friend
  • Opting out of overwhelm
  • Living in your authenticity
  • Food addictions
  • The sustainability of diets
  • Pros and cons of intuitive eating
  • Moving forward after identifying hormonal disruption
  • Developing trust in your body
  • Turning into your ACES

Featured Guest

Sarah Fragoso


Everyday Paleo on Facebook
Sarah’s Website
Sarah and Dr. Brooke
Tara Brach
Sarah Blondin
Jack Kornfield
Yoga Nidra with Jennifer Piercy