Straight-Up Wellness

In this episode, Ali Damron talks about prioritizing self-care: * 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

In this episode, Sarah Clark talks about overcoming infertility and getting pregnant naturally: * 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

In this episode, Cynthia Cummins talks about creating sanctuary within the home: * 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

In this episode, Robby Barbaro talks about nutrition as key for diabetes management: * 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

In this episode, Matt Maruca talks about the critical role of sunlight to our health: * 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

In this episode, Kathleen Trotter talks about taking control of your fitness and avoiding self-sabotage: * 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

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

In this episode, Jeff Chilton talks about the benefits of medicinal mushrooms: * 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

In this episode, Camy Kennedy talks about becoming confident, connected, powerful, and purposeful: * 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

In this episode, Dr. Anna Cabeca talks about her nutritional plan for overcoming mid-life weight gain: * 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

In this episode, Talia Pollock talks about her fun and creative approach to plant-based living: * 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

In this episode, Jessee Naylor talks about maximizing metabolic rate to transform your health: * 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

In this episode, Jeff Brown talks about Blue Zone lifestyle factors for health and longevity: * 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

In this episode, Coach Kevin Kearns talks about his MMA fitness training courses: * 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

In this episode, Stephanie Raffelock talks about approaching aging with an open mind and a willing heart: * 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