In this episode explores the crucial link between boundaries and a healthy mindset for overall wellness. We begin by defining boundaries and their significance in maintaining mental and emotional well-being, highlighting examples across different life domains. We delve into the profound impact of boundaries on stress reduction, preventing burnout, and enhancing overall quality of life. Practical strategies for setting boundaries effectively, including communication techniques, are discussed. Additionally, we emphasize the importance of cultivating a positive and resilient mindset, offering actionable tips for fostering such a mindset.

Tired all day but wired at night, puffiness in the face, unexplained weight gain, trouble concentrating, brain fog, cravings, missing or irregular periods, acne--all can be be from an imbalance in our nervous system and cortisol levels

Today's episode dives into nutritional and lifestyle practices we can be doing day in and day out to balance our nervous system to have better hormones, gut health, energy and more optimal health.

Is calorie counting all you need to do for overall metabolism and weight management support. Blood sugar balance and insulin resistance is a CRITAL piece to metabolism that calories alone might not fix. This episode dive into who might benefit from tracking calories and macros as well as the nuance to considering blood sugar and insulin balance and how that can be achieved through nutrition and lifestyle hacks.

Eating more might be exactly what you need to help your metabolism and push past some weight loss plateaus/stagnancy (in some cases)

In this episode, I dive into what is the metabolism, how under-eating and over-stress, undernourishing can impact our metabolism (thyroid, hormones, insulin, leptin) and how we can create a healthy metabolism with abundant energy!

My #1 digestion hack is to stop stacking! Snacking can impact our bodies migrating motor complex. I see so many bodybuilders and people in the fitness space who are eating constantly and never giving digestion a break.

Sabrina is a Doctor of Physical Therapy specializing in women's and pelvic floor health and the self-proclaimed queen of TMI! She speaks openly about bladder, bowel and sexual health and is passionate about encouraging women to prioritize their pelvic health at every stage in life. She is the creator of Floor Friendly, an app with programs and masterclasses to prevent and overcome pelvic floor dysfunction. Find her at @drsabrinabaxter and @floorfriendly on IG and TikTok

There are so many reasons we can experience breakouts.

hormones

liver and lymph stagnation

gut pathogens (sibo, candida, parasites)

stress

gut inflammation and constipation

blood sugar imbalances

food intolerance

And sometimes it can be hard to pinpoint exactly why a breakout is occurring since many of these things can overlap. In today's episode I want to help you troubleshoot what could be going on in the body when you are noticing breakouts to better help you understand your own unique rhythm and a path to healing.

Confused by all the nutrition noise? Vegan, plant based, carnivore, animal based, paleo--to fast, to not to fast there is SO much confusion.

This episode will bring to light some nuance in nutrition and bio-individuality so at the end of the day you can do what works best for YOU

I can tell why so many health and wellness lovers LOVE Costa Rica. I sit down with my husband, Nick and we take you through our last week recap in Costa Rica--our full itinerary, what we were looking for our of the trip, where we stayed, what we ate, the bluezones, what we loved and why we are taking back the pura vida lifestyle

Our adrenals are crucial for energy production, thyroid health, hormone production, mood and circadian rhythm. If you want to have better hormone balance you'll want to follow these 3 (threw in a 4th) tips to better support!

One of my first episodes (episode 3) was on the vegetable oils. Unfortunately that episode was removed, so 4 years later I am re-doing that original episode and diving into more things I have learned from clinical and personal experience!

Diving into many different aspects of gut health today!

-histamines in the gut

-healing gastritis

-blood in stool

-reflux. treatment alternatives and root cause

-breakouts on probiotics

-parasites

-best foods for bloating

-H pylori

-immunity and the gut

Creatine supplementation is one of the most well researched supplements on the market. The benefits don't stop at athletic and fitness performance, some literature is even showing cognitive benefits. In this episode I dive into what is creatine, where do we get it, how it works and what types of activity is is most beneficial for. This episode also touches on the benefits of zone 2 cardio as well for metabolic health, fat burn and recovery.

Today’s episode dives into our primitive instincts to heal, reduce chronic tension and trauma in the body.

Red light therapy has been all the rage--should you get a device or not? The truth is, we can get NATURAL red light from the sun. But in the winter months and areas that aren't seeing the sun as often, red light therapy can be a phenomenal way to reap the benefits like:

-energy

-circadian rhythm

-skin health and wound healing

-mood and anxiety

-healthy sleep

and so much more.

Most of us are familiar with probiotics and how they work to support the gut, but do you know how they work with pre and post biotics? Postbiotics are a new form of fermented dead probiotics that can work to create a healthy balance of good bacteria (can be great for SIBO and h.pylori) while the prebiotics work to feed and support a healthy and diverse population of bacteria in the gut. Tune in to learn more and how we can support these through whole foods and supplementation,

In this episode I dive into what I learned with a whole year no alcohol despite tons of travel, weddings, and social gatherings. I also share how this journey has helped me find a sense of community and purpose that otherwise was lacking a bit.

In the new year, many people think they need cleansing or crazy detoxes and I am of the mindset that majority of the time I like to live a lifestyle that you don't need to cleanse from. I also am a huge fan of incorporating daily habits to support healthy detox like herbs/teas, dry brushing, food as medicine, sweating and using therapies like sauna or hot baths and ⁠castor oil pack⁠s. I share all of these and more to help you habit stack and support your body on a daily basis!

Welcome to the final episode of 2023. In this episode I talk about the upcoming para and gut cleanse I am doing with my membership starting in January! I also dive into health trends I saw a lot this past year in practice as well as some of my favorite podcast episodes from this year. Thanks so much for tuning in this year--see you in 2024!

Struggle to Meditate? Feel like your mind can't stop thinking about the constant to-dos? Today's episode talks about how and where to start with meditation, how it can improve sleep, stress, productivity, motivation, focus and so much more! At the end I walk you through a 7 min guided meditation/body scan for reducing tension and promoting relaxation!