Straight-Up Wellness

In this episode, Nagina Abdullah talks about making shifts to create a lifestyle transformation: * Nagina’s weight loss journey * Being a mother with no energy * Making shifts can create a lifestyle transformation * When you’re eating vs what you’re eating * Eating too little makes your metabolism stall * How to boost your metabolism to burn fat * 3 slim down transformation principles * Protein more * Breakfast ideas * Making vegetables craveable * Using metabolic boosting spices * Easy eating * Creating systems in your life * Making choices on special occasions * Appetizer hack * Energy first * Nursing and losing weight * 7 spicy recipes to melt away your first 7 pounds

In this episode, Melissa Ronda talks about raising your standards and shrinking your waistline: * Bad bitches are actually nice girls * Melissa’s story * Picking herself up from addiction * Realizing you’re capable of so much more * Mindset’s role in health and lifestyle * Being successful isn’t about getting the right plan * Masculine aspects of fitness * Using macros to get a pulse into what you’re doing * What would next-level-you do? * Ascension fatigue * What actually causes you to gain weight * Telling people no isn’t mean * Don’t do it alone * Why you need community

In this episode, Jessica Barberry talks about connection over content in education: * How Kate and Jessica met * The struggle with education * The issue with so much homework * Most powerful tool every parent has in their toolbox * Connection before content * The real purpose of homework * Children should understand why they are learning * Adult struggles around subjects * Passion based learning * The gift of understanding * Fear or lack of connection with distance learning * Student-led conferences * Using virtual reality in education * Space to add in extracurricular activities * Negative impact with the loss of recess * Recommendations for setting up a learning environment * Feeling equipped as a parent-teacher * Trusting teachers to care for their students * Looking into tutoring and homeschooling

In this episode, Adri Kyser talks about reducing pain and stress and improving confidence: * Adria’s story of not being good enough * Physical pain and emotional pain’s link * The process of enlightened alchemy * Subconscious triggers * Taking action to change the narrative * Living broken through success * Unconscious thoughts become reality * Courage is acting in spite of fear * 4 key components for health and happiness * Role of physical health * No time for health * 3 simple things to improve health every day * Clearing the canvas * Replacing negative patterns * Finding forgiveness * Quick fixes * Scarcity is keeping you stuck * Biggest struggle will be biggest gift * From Limited to Limitless workbook

In this episode, Brittia Kubeczka talks about uncovering who you are meant to be: * Human design * Health and sciences mixed with the "woo" * Finding your purpose * Requirements to run your human design * Unconscious and conscious levels of design * Human design data * Chart properties * Generators * Types of designs * Strategy * Not-self theme * Signature * Authority * Body graph centers * Tapping into resources that guide you * Biggest benefit of having human design information * Using human design for career purpose * Human design for kids * Working with Brittia

In this episode, Terrie Lewine talks about using compassionate communication to foster successful relationships. * Connection as a goal * Playing every card you have * Craving safety in communication * Realizing your worst fears * Desire to people please * Asking from a place of love * Understanding your role * Asking for a do-over * Connecting request * When what you say isn't received well * Avoiding reactivation by staying present * Realizing we all want to connect and share the same fears * Equality in meeting needs * Creativity in meeting needs * Communication practice * Practice focusing on positivity and gratitude * Short term agreements * How to communicate in times of 24/7 togetherness * Speaking up instead of the silent treatment * Finding ways to listen * Never hearing criticism * Prioritizing self-discovery * Resolving conflict by remembering what you love * Needs-based communication with kids * Navigating our feelings in the role of a parent * Finding and connecting with Terrie

In this episode, Mark England talks about communicating with power, precision, and clarity: * Mark's personal journey * Enlightened poop * Daoist philosophies * Emotional Detox Retreat * 10 minute emotional shift * Unanswered questions * the one word game * Getting pen to paper * Writing the question down * Speak out loud * Success language * Constructive language * Breathing mechanics * Conflict language * Activating stress response * Fixating on what you want to avoid * Using language and breath to hit goals * Low and slow breathing * Breath trapped in the body * Amygdala hijack * Digestive assimilation * Breathwork and chewing food * Avoiding overeating through breathwork * Under-chewing * Soft talk * Exercise on soft goals * The language of indecision * Soft talk keywords * People pleasing is selfish * Feeling fantastic saying "no" * Victim mentality * Current definition of identity is dead wrong * Taking responsibility and empowering change * Creating lasting shifts * Belief systems * Taking the next step in your language * Breathing through body issues

In this episode, Bryan Reed and Aaron Mathis talk about their highly bioavailable supplements: * Why BioReigns was founded * Sobriety without medication * Issues with hydrophobic oils and tablets * Bio-availability * MCT oil * Creating homeostasis * Avoiding stimulants that create a false sense of support * How thermogenics work * Balancing all the things and becoming overwhelmed * The struggle to get into ketosis * Stabilizing blood sugar * Collagen in water vs. in powder * Bovine collagen * Amino acids to help the body produce collagen * What happens when the body receives too many exogenous supplements * How I (Kate) personally use BioReigns products * Importance of not transferring addiction * How Bryan sets up his day * Anti-aging, health, and wellness * Dropping 11 pounds in 3 days * Making keto work for athletes and training * Aaron's day in review * "Unicorn" products * Good to awesome supplements * What's next for BioReigns * Absorbing plants better

In this episode, Angela Legh talks about listening to your heart and connecting with your inner child: * How Angela reconnected with her inner child * Healing and becoming who she was meant to be * Bella Santini and self-help for women * Angela's inspiration for creating Bella Santini * Gratitude to move out of victim mentality * Providing certainty and guidance through fiction * Encourage to feel your emotions * Importance of letting emotions out * Creating more magic and play in everyday life * Messages from Mr. Rogers * Applying curiosity to the mundane * Connecting back to childhood wonder * Listening to the heart to release magic * Ego vs. magic * Teaching through play * Existing vs. living * How to reconnect with your inner child now

In this episode, Erin Moore talks about what it takes to lose weight once and for all: * Erin's weight loss journey * Noticing weight gain * Factors of weight gain * Quarantine weight gain * Natural weight fluctuations * How often to weigh yourself * What the scale actually means * Value of photos and measurements * Differences of how individual women gain/lose weight throughout the month * BMI myths * How women's bodies work to sustain life * What Erin has tried to lose weight * Choosing this over that * Finding what works best for you the individual * Your "line in the sand" moment * Mapping out a plan * Getting calorie obsessed * Breaking metabolism with too few calories * Identifying pitfalls and self-sabotages * Meal prepping and planning * Finding 10 simple recipes * Balancing healthy eating with kids * Leading with nutrient-dense foods * Losing weight while still enjoying favorites * Habits become easy * Building confidence in your choices * The "move on" mindset

In this episode, Hollan Hawaii talks about plant based cooking and wellness: * How Hollan chose a vegan lifestyle * Skinny Bitch book * Food guilt * Giving up her old life with food * Culinary school and food education * Food as a gateway to self-love * Veganizing recipes * Eating to feel good * Avoid eating like you're in disease * Teaching kids and loved ones to eat well * Losing the magic of food * Breaking up with beliefs * Question what food is used for * What happens when you eat what your body doesn't need * Body's needs for proteins * Being a curvy woman * Self-love to have your dream life * Finding beauty in the smallest things * Self-care --> Self-love --> Self respect * Zoom in/Zoom out * A woman's negative loop * Mothering yourself * "Good Food Gratitude" book * Vegan comfort foods * 5-day and 22-day reset * Connecting with Hollan

In this episode, Johanna Dahlman talks about overcoming alopecia: * Johanna's story * Alopecia and lower immunity * Effects of alopecia medications and treatments * Birth control and hair loss * Risk of allowing autoimmune to linger * Different types of alopecia * Naturally healing alopecia * Listening to signs body is giving you * Johanna's body before hair loss * Health on the outside vs. inside * Going outside of the textbooks * Stress management to heal autoimmune conditions * No magic supplement * Whole body health for sustained healing * "Secrets to Hair Growth and Health" book * Johanna's 2-month program * Fatigue and alopecia

In this episode, Dr. Breanne Kallonen talks about resetting your metabolism: * Factors that determine metabolic rate * What slows down metabolism * Insulin resistance * Thyroid health * Problems with base reference numbers * Rise in thyroid disease * Stress and thyroid * Bacteria that triggers autoimmune thyroiditis * Molecular Mimicry * Connection to bacteria and other chronic conditions * Toxicity and hormonal disruption * Nutrient deficiencies and metabolic rate * Amino acids * Importance of enjoying food you're eating * Changing gut microbiome with dieting * Introducing carbs after keto * Thyroid function and calorie restriction * Enzymes to support digestion * Tests to determine how to reset metabolism * Mindset and lifestyle toxins and weight loss resistance * When to do a metabolic reset * Metabolic reset process * Tracking weight daily * Figuring out food intolerances * Using whole foods and supplements * Key foundations of a metabolic reset * Weaning off of supplements * Risk of taking supplements you don't need * Supporting kids' hormones * Acid reflux * Managing metabolic reset while cooking for a family * Reducing inflammation in grilled meats

In this episode, Dr. Tim Zelko talks about Tickle Lipo: * The Mirror Test * Dr. Z's passion for helping women * Self-image and self-empowerment * Why the body changes so much after pregnancy * Rise in c-sections and midsection draping * Losing elasticity * Why liposuction isn't the answer * The downside of surgical tummy tucks * Tummy tuck procedure * The process of liposuction * Tickle lipo * Where fat cells go after procedure * Cool sculpting * Should you time lipo based on hormones? * Patient transformations * Types of outpatient lipo * Difference in Tickle lipo * When lipo goes wrong * Tickle, Tickle Tight, Tickle Tuck * Releasing vanity issues

In this episode, Chad Austin talks about improving your workout mindset: * Short term goals vs long term success * Why health and fitness isn't a priority for most people * Mindset for improvement * Best time of day to workout * #1 excuse to not workout * Balancing time while adapting to change * Keeping consistency as a top goal * Problems with 6-week fitness challenges * Breaking up with the mindset of "going back to where I started" * Focusing on the "what's next" * Difficulty of moving into maintenance plans * Best exercise plans for goals * Breaking fitness plateaus * Nutrient timing for energy and recovery * The Fit List test * Fitness for mental health * The "why fuel" * Working with a fitness coach/trainer * The personal trainer experience