Healthy Harmony Simple Holistic Wellness for Women

Inability to lose weight, low energy, brain fog, bathroom issues, low libidio, dry skin, pain, insomnia, hot flashes, depression, wanting to just isolate…these are just a few symptoms of hormone imbalance. Not even a comprehensive list! The subject of hormone imbalance is a big one and today I’m giving you the top 8 tips to help promote happy hormones. I know you are tired of being on the struggle bus. Let’s talk healthy happy hormones today on the Healthy Harmony podcast.

This is a quick podcast that gives you an overview of the top tips that can help contribute to healthy, happy hormones. These tips are absolutely foundational before you explore any next steps. I'm listing the 8 tips and additional podcast references here for your convenience. I've got your back girl!

Potty Talk - That’s where we are going today.  And I’m talking about Poop.  Coaching women, I have noticed two main things.  We aren’t sleeping and we are not pooping! For the love, no wonder we feel like crap! We are full of it.  Last podcast we dove into sleep and yes, today we are diving into poop, (ewww not literally)

Did you know that you eliminate certain hormones like estrogen through your poop? So, if you struggle with constipation, you will always struggle with hormone imbalance.  Elimination is the key to detoxification.  And today’s topic is one your toxic body needs to hear.  It’s time for potty talk.  How to have a better poo and stop feeling like crap!

Listen in as I outline the importance of elimination, give you some poop warning signs to look out for and provide you with 9 eye opening tips to help you poop including...

And as promised, here are the links to some of my favorite detoxification products

Help me Sleep! Please, my sleep is awful and I need help. I hear this statement so frequently from my coaching clients and I relate! I know I have struggled greatly with sleep over the years and have been addicted to sleep meds and then over the counter sleep aids so I get it. This topic is near and dear to my heart.

It should not be your norm to feel exhausted, have no energy, be foggy headed and drag yourself through the day as you chug caffeine. That should not be your norm. And here is the harsh truth, if you don’t take control of your sleep then you will never be healthy. Lack of sleep is a disaster! It only leads to weight gain and disease. If you are not sleeping well then you are not healing and restoring well. So today, I’m going to help you sleep! That’s the hot topic on the Healthy Harmony podcast.

Listen as I give easy tips to improve your sleep including...

It's a packed podcast! These are the simple tips that you need to pay attention to first to ensure that you are getting good quality sleep!  As promised, here are some of my absolute favorite sleep products...

Weight loss.  Sustainable weight loss.  The kind of weight that you lose and it stays gone.  Is that possible and is that likely over the age of 40? Yes, it is my friend! On today’s show, we have body transformation expert Amber Shaw and we are tackling the hot topic of weight loss. Could it be that there is more to weight loss than just eat less and move more? Let’s stop with the bro code and realize that a woman’s body is different.  Listen as we hit on the crucial topics of calorie counting, nutrition, food satisfaction, how to honor your cravings, intuitive eating and the specific types of exercise you need to achieve results.

You are not joining a cult! You are not picking a religion here. You are just trying to decide what to eat. But it seems like you are being forced to pick a team. To call your diet, your nutrition strategy something...Paleo, Keto, Vegetarian, Gluten Free, Pescetarian, Sugar Free, Low Carb, Vegan, Whole 30. I’m going to tell you something, your nutrition strategy doesn’t have to have a name. It doesn’t. The confusing and conflicting world of nutrition has gotten out of control cuckoo. And in the middle of the madness, you have a family to feed and you are busy and the cost of food is crazy!

Hey friend, I’ve got you. Today we are talking real food for busy families on a budget. This short, packed podcast is going to cover some nutrition basics so you have an understanding of what to feed your family and provide you with some time saving and budget friendly tips. You are going to love this. It’s all today on the Healthy Harmony podcast.

That word, aging. It makes me think of the line from the movie Steel Magnolias where Truvy played by Dolly Parton says, "Time marches on and sooner or later you realize it is marching right across your face!"

Wouldn’t it be nice to have some secrets to delay the inevitable time marching on? Some insight for you to look your best and feel your best even as these years go by? Well, my friend. That’s what we are talking about today. We are joined by expert Dr. Cori Stern to discuss natural anti-aging and how nutrition plays a key role in helping you stay healthy, prevent disease and yes, look younger!

We take a deep dive into fats and why fat is not a dirty word. You are going to hear about a vitamin that you have probably never heard of, Vitamin F, found in healthy fats that can help you prevent sunburn. And yes, we even talk about the controversy surrounding cholesterol and fat consumption and the dangers of using a statin. Straight talk, no hidden agenda and it’s all about natural anti-aging, today on the Healthy Harmony podcast.

Well, it's the New Year.  2023.  Everywhere you turn, you are being hit with these messages...

Beat the Bulge!! New Year, New You! Lose Weight, Feel Great!

Don’t do it. Please don’t fall prey to all the weight loss/get healthy schemes that you are being bombarded with. It happens every single year. They get you feeling guilty and ashamed so you will fall for whatever quick fix, pill, supplement, diet that they are pushing.

And I know what you are thinking, you are thinking but Jennifer, I need to lose weight. That will solve all my problems and these companies seem to really care.

Listen up sister, they do not care. All they care about is the money. The Diet and Weight Loss Industry is worth 3.8 billion dollars. 3.8 BILLION DOLLARS!!

Today we are talking about why those New Year’s resolutions won’t work, what makes weight loss complicated and the one simple thing you can do in January to set yourself up for health success for the rest of the year.

Here’s the reality. I know what you are faced with, and I want to be your resource.  You are bombarded by confusing and conflicting messages. It really is hard to know who to trust or where to turn! Here’s the two options I’m offering to help you...

Did you know that you are subjected to over 700,000 toxic chemicals every single day? 700,000 in just your everyday life. I’m going to level with you from the get go. This podcast is likely to overwhelm and frustrate you. There is a chance that you will want to just put your hands over your ears and say "lalalalalala!!". Because today’s podcast is about toxins. And toxins are everywhere! So, this podcast is an eye opener to say the least. But here’s the reality. You have to hear this. You need someone to tell it to you straight! Toxins are putting a huge burden on your body. Toxicity, from those toxins, is the reason that you keep getting sick all the time, you have brain fog, you have stomach issues, your hormones are imbalanced, and you keep gaining weight. (Read that again!)

Today is Part 2 of Get the Func Out - How to Balance your Hormones and Detox with Dr. Peter Kozlowski. We dig into how toxins damage cells, where we are getting these toxins and the best way to help your body detox. Dr. Koz tells it like it is and covers the very controversial topics of electric energy, heavy metal toxicity, supplementation protocols and more. He calls out some of these big industries that have been feeding you a bunch of lies! If you are tired and toxic. You need to hear this. It’s all today on the Halthy Harmony podcast.

Hey friend! You still have access to the Holiday Survival Guide and Fav Things list. The Survival Guide helps you beat stress, combat cravings and stay joyful during this season. And I added a Fav Things list. These are some of my favorite health related items that I love. I’ve included links and discount codes.

And there is one more thing... nestled in that survival guide and fav things list and it is a discounted link to purchase a one-hour coaching session with me. For a limited time, I’m allowing you guys to go ahead and purchase that session now. All my sessions are virtual by the way, but you can book that session in January of 2023.

So, if you have been considering a health coaching session and you know you need that one-on-one support, now is the time!

Tired of feeling toxic? Want to know what to do about it? But then there is all this confusing and conflicting health information. It’s overwhelming. The onslaught of information as you try to be your own best advocate. You know your body is toxic, you know your hormones are imbalanced but what to do?  This is why I’m excited to present a 2-part series with Dr. Koz where we are going to give you the nitty gritty of how to balance your hormones and detox. Dr. Peter Kozlowski has a fantastic way of educating so that you and I can understand all of this information easily. In this first podcast, Dr Koz and I unpack the relationship between hormones, thyroid, the pancreas, insulin response and the adrenal glands. He discusses the fact that a vast majority of us have hormone imbalance and why. We address adrenal fatigue and the controversy since experts argue if that is even a real thing?

If you are tired and toxic, then it’s time to Get the Func Out - Balance your Hormones and Detox. It’s all today on the Healthy Harmony podcast!

If I started this podcast by saying we are going to talk about stress, half of you would roll your eyes and turn it off. But as soon as I say the words stress causes you to gain weight. You are thinking... "oh crap, I need to listen to this!"

We have started the stress season, oh excuse me, I mean the holiday season, the joyous holiday season! Which happens to be the season where most of us get sick, gain weight and are so stressed out we can’t see straight! All while trying to keep up appearances that all is well, just holly and jolly and jingle bells. Just me? Okay, carry on then.

There are some facts that you need to understand when it comes to the disastrous effects that stress has on your health. This is the hot topic we are tackling today on the Healthy Harmony podcast.  Is stress causing you to gain weight?!  Listen as I unpack what stress does to the body and how this is the #1 obstacle that is causing weight gain in my clients.

Get ready for some straight talk as I introduce you to a little stress hormone called Cortisol and attempt to snap you out of denial.

Yes, stress is dramatically affecting your weight and your health and let me tell you friend...you need to hear this!

Your eyes need to be opened.  You need to be exposed to crucial information you need for your health and your family’s health.  I want you to think outside of the box. To look at things from a holistic, whole-body approach.

I know you are struggling; you have some symptoms, and you have no idea what’s going on. And you are frustrated. You go see a doctor and they tell you that everything is okay. It’s not okay. There are some things that are absolutely wrecking your health as a woman, and you need to be informed! I’m joined today by Functional Nutritionist Hope Pedraza. We unpack the key symptoms that you are experiencing…

and then identify what is driving that symptom! What could be causing these ongoing symptoms? We are uncovering root issues and helping you pinpoint what is wrecking your health. This is a crucial conversation that will open your eyes. It’s all happening today on the Healthy Harmony podcast.

Feel like you are just addicted to sugar? Every day the sugar cravings just overwhelm you. It’s as if it has you in shackles. Well, it’s time to snap out of those sugar shackles and you and I are going to do that together by looking at why we have cravings in the first place and what we can do about it. I'm going to show you that there is a lot more to sugar cravings than just lack of willpower. There are 7 key reasons WHY you are craving sugar and we are addressing all of them. Let’s break free today on the Healthy Harmony podcast.

Before I tell you more about today's podcast, let's say CONGRATS to the winners of our Prize Giveaway celebrating 100 episodes!

Grand Prize - Maribeth DeClercq

2nd Prize - April Roach

3rd Prize - Jackie Eddins

Today's podcast is a timely one for you.  We are going into the SUGAR season! It's October and so it begins.  In today's podcast I'll give you tremendous insight on WHY you are craving sugar so you can snap out of the sugar shackles.  Check out these key reasons why you crave sugar!

Got your attention? Now, listen to learn more! Here are the links that I referenced in the podcast:

Do you have difficulty losing weight, constantly feel fatigued, you struggle with depression, anxiety and have problems with sleep? It could be your thyroid. A small butterfly shaped gland that is responsible for making hormones that control so many vital functions including regulating your metabolism. Today’s guest is Carrie Vitt, Nutritional Therapy Practitioner. Let’s talk thyroid on the Healthy Harmony podcast.

Stop Ignoring your Stress & Stop Ignoring your Health

You've been operating in stress mode for so long, you don't even recognize it. That fight or flight mode? Well, that's your norm. It's absolutely destroying your health, causing you to lose sleep and yes, gain weight. Oh, and it's stealing your happiness! Stop ignoring your stress and stop ignoring your health! I'm going to give you some tips to beat stress and overwhelm. It's all today on the Healthy Harmony podcast.

We have come to accept stress and anxiety as being synonymous with being successful. We are stuck with the thinking that we are supposed to be these super humans and ignore the stress carrying on with long hours, sleepless nights as we suffer silently with pain, headaches, low energy, stomach issues and brain fog. We would never want to be perceived as not being able to keep up. Enough is enough! It’s time to address the stress that is overpowering your life and that is exactly what we are unpacking today as we hear from Dr. Doni Wilson and her approach to calm anxiety, boost energy and beat burnout. In this podcast, we discuss...

WARNING - I'm warning you!  What I'm laying out in the podcast may make you angry.  There may be parts that you don't agree with.  And there is a chance that it will get censored.  Yep, I'm unloading about the health care system, big pharma, big food and the diet and weight loss industry. I'm not holding back! However, it is important that I put this out there and help to open your eyes.

78% of Women are overmedicated. It’s not Health Care, let’s call it what it is. It’s sick care, they profit when you are sick.  Are you curious about how to stay out of the broken, sick care system and get free health care? Keep listening, that’s what I’m chatting about today on Healthy Harmony.

We are facing a very broken and I’m going to say it, very corrupt, health care system. It is highly commercialized system and decisions are made based on money. Not on your health.  The sick care system is about profit.  They benefit and make loads of money off of SICK people.  Did you know that as of November 2021, the value of big pharma was around 2.8 trillion dollars?  They aren't concerned with your health, it's just about the money honey!

I'm going to say something, and I have a feeling that some of you may just roll your eyes. If you want to get FREE health care, you must get better at self-care. It's imperative and my friend it’s time. And I’m not talking about self-care like getting a pedicure or going to see a movie. I’m talking about realistic, sustainable daily habits of self-care that enable you to take control of your entire health.

I'm outlining all the FREE things that you can do for your health so you can stay out of the very broken, very corrupt, health care (excuse me, sick care) system!

As promised, here is a list of the previous podcasts that you may want to go back and listen to...

Doctors experienced with Traditional Medicine and their journey into Functional Medicine

Beat Headaches with Dr. Meg Mill

You've got a million things to do yet. You can't do anything because you have a headache or a migraine... again! It seems like this happens all the time. Nothing helps except popping a pill. Wouldn't you like to really know what's going on? Get to the root of the issue? Find out what's causing those headaches? Well, that's our topic today on Healthy Harmony as we are joined by Dr. Meg Mill.

What’s standing in the way of me getting healthier and feeling better? It’s ME! I AM! 

Have you realized this too?  Are YOU sabotaging your health?  Have you slowly become aware that you are the one sabotaging your own efforts?!  ​Self-Sabotage...that’s what we are unpacking today on Healthy Harmony.

Join me as I as lay out 4 means of self-sabotage...

It's time to be mindful and take a long, hard look at the obstacles standing in your way to feeling your best and living life to the fullest! Speaking of, if this is overwhelming and you are unsure where to start,

You can’t change what you aren’t aware of. This is a powerful statement from today’s guest, weight loss coach Jennifer Powter. We are diving into the hot topic of weight loss. Do you have a tendency to sabotage your weight loss efforts? Are you just depending on willpower to help you lose weight? Ready for something more effective?

Women are not just small men. Yet for some reason when it comes to women’s health, we are treated like men. Our bodies are not the same! And no, I’m not making a political statement here. I’m trying to help you feel better, take control of your health and today is Part 2 of a conversation with Dr. Renee Wellenstein Gynecologist and Functional Medicine Doctor.

We are continuing on to solve the mystery of low libido and adrenal fatigue. In today’s podcast we discuss hormone imbalance, toxins, the role of testosterone, estrogen dominance, what alcohol does to our hormones and the benefits of sex. Like last week, this convo is not really meant for little ears.

We are joined again by Dr. Renee Wellenstein. She is a Functional Medicine physician and a gynecologist. As you heard her story in Part 1, you see how her tremendous health struggles led her to become the amazing doctor she is today. Dr. Renee is known as the Libidologist and is the host of The Real Heal, one of my favorite podcasts. She helps busy professional women take their health, fitness and lives to the next level so they can feel Amazing!

So, I have a question…How often do you struggle with your health while simply wearing a mask that everything is just fine? How often do you dismiss signs and symptoms that your body is telling you that something is remiss? Today begins a two-part series with Dr. Renee Wellenstein. You will hear her story of struggle, how an accident led to a dependence on pain meds, depression and a whole series of health problems and how doctors gave up on her.  She came to accept the cravings, fatigue, chronic pain, low libido, brain fog and low self-esteem as her norm and felt hopeless.

It wasn’t until she met with a Functional Medicine doc that she finally felt hope as this doctor helped a fellow doctor get to the root of her health issues.

In this podcast you will hear how to solve the mystery of low libido and adrenal fatigue. It’s not normal to be tired every day and struggle with cravings, and not have a sex drive. Let’s take off the mask and get to the real problem. Today on Healthy Harmony.

Before I introduce our guest today, I wanted to highlight a recent review of the Healthy Harmony podcast...from Green Mama of 3...she writes “I enjoy each episode so, so much. Always the most practical tips in my effort to live a healthier and happier lifestyle. I literally leave each episode with notes on something new to try. I look forward to new episodes each week!"

Thank you Green Mama of 3!

I would love to hear from you! So please leave a rating and a review and maybe your review will be featured on the podcast. Don’t forget to click SUBSCRIBE on your favorite podcast platform of choice so you don’t miss a thing.

You are in for a treat today. I'm joined by Dr. Amy Beard and she is answering YOUR questions. We cover questions on weight loss resistance, insulin, gut health, the dangers of meds, weaning off meds, menopause and peri-menopause, hormone balance, supplementation and how to detox a fatty liver.

Just a friendly reminder that the purpose of this podcast is for informational and educational purposes only. It is not for individual diagnosis or treatment. I want you to be empowered to be your own best health advocate.

You are tired and dragging during the day, requiring copious amounts of caffeine and then when it’s time for bed you are wired. Or are you the opposite? You crash into bed, falling asleep quickly but then you toss and turn throughout the night, waking frequently. Insomnia is an awful problem to have and it truly affects every aspect of your life…your health, your emotions, your stress, your relationships and your work. This is a topic that you have to address and today I have a guest expert to help us do just that. Devin Burke provides tremendous insight on why sleep is so important, how sleep and stress are intermingled, the secret to improving your relationships and regulating your emotions, and how to fix insomnia. If you are exhausted and tired of the sleep struggle, this is for you.

Highlights of this podcast include...

A toxic body can’t lose weight. If you are frustrated from unsuccessful efforts to lose weight and you are weary from overwhelm, today's podcast is just for you.  I'm joined by Functional Medicine doctor and Gynecologist Dr. Wendie Trubow.  In this episode, we look at Dr. Wendie's health struggles from toxin exposure. And unpack how the body stores toxins to protect itself, where we are getting toxins, the process of detoxification and how to ditch the toxins to improve your health and help your body release the weight.  Dr. Wendie realizes that most women operate in a state of overwhelm and lays out practical advice on where to start in a detox journey.  We conclude with simple encouragement for moms.  

You will LOVE this podcast!

Dr. Wendie Trubow is an experienced Gynecologist and Functional Medicine physician.  Her book, Dirty Girl - Ditch the Toxins, Look Great and Feel Freaking Amazing, is a fantastic resource!

It’s that time of year! The New Year. And all those who profit off weight loss are saying the same thing.  "New Year, New you!!"

They know you feel guilty about the weight gain, they know you are looking for a quick fix. They prey on that. Who is they? The Diet and Weight Loss industry. That industry is worth $78 Billion dollars. A highly profitable industry that just cares about profit, that’s it folks. Just profit!

Playing on your guilt, your shame, your vulnerability and your desperation. I keep shouting it from the dang rooftops and I’m not going to stop…they don’t care about your health! They just care about profit, that’s it.

Aren't you tired of losing the weight only to regain it?  Here are some stats I want to make sure you keep in mind...

You have to be your own best advocate.  And today I'm giving you 8 Top Tips to help you choose a weight loss plan that works for you.

Toxicity. You’ve heard me discuss this topic before. I discuss it daily with my clients simply because a toxic body cannot lose weight. Even worse, a body that is toxic is much more susceptible to disease. So today, we are exploring that topic on an even deeper level and looking at toxicity that you are absorbing every single day and may not be aware of it...EMF...electromagnetic frequencies. Electromagnetic fields, also known as radiation, are frequencies of energy that exist on a spectrum from low to high energy. We get EMF’s from cell phones, laptops, Wi-Fi routers, smart meters, other electronic devices, and high-voltage power lines. As we look to level up with our health and look to everything that could be causing toxicity in the body we have to look at our electronic devices. Now, before you quickly click off this podcast because you start thinking... "well, shoot everything is bad for me, I give up!" Stop! You know good and well that you are feeling toxic, your body is holding onto extra weight, you don’t have the energy you used to have. You know it’s time to fully investigate what’s going on with your health and what could be causing it. It’s probably multi-factorial and this is important info you need to hear for both you and children. Listen and learn. This is our hot topic today on Healthy Harmony.

In this podcast, we cover the following topics...

Is our Health care system broken? You and I can have our theories on this but why not hear an insider’s perspective? Today I’m interviewing Dr. Amy Beard. In this interview you will hear Dr. Amy’s story of tremendous health struggle and why nothing worked until she discovered Functional Medicine. We discuss why our health care system is broken, what doctors do NOT learn in medical school, the importance of the body, mind and soul approach, the value of Functional Medicine, nutrition and faith. Yes, this is a full discussion that leads off with us talking about our dogs! If you are ready to feel empowered to take control of your health and to stop the reliance on a broken system that seems determined to keep you sick…keep listening. That’s what is happening today on the Healthy Harmony podcast.

This candid discussion is one you don't want to miss! Hear these topics...

Ready to be empowered and take control of your health?  Then this podcast is just for you!

I'm warning you.  I get fired up in this podcast! I'm tired of standing by and seeing women get silenced by this ridiculous health care system!

78% of women are over medicated. This ticks me off. I hear stories every single day of women being silenced when it comes to their health. Women who have finally taken the time and demonstrated the courage to go to the doctor and say... "hey I need help, somethings wrong, I’m struggling!"  That woman is not listened to, no one takes the time to truly get to the root of the issue. She is given some prescriptions and then hustled out of the door.

I see women like this every single day. Women of all ages who are struggling because of the side effects of those meds. It’s not helping. It’s making them worse. Throwing meds at a woman is a way to silence a woman. This "pill for an ill" approach is not working! Enough is enough! Today we are diving into this crucial women’s health topic and I’m giving you the top 7 tips to reclaim your health!

I have a gift for you. I'm beyond excited because I've been working on a special gift just for you and it's ready. It's simple. It's practical. It's exactly what you need to help you shift from barely surviving these crazy holidays to truly thriving.  It seems like every year you say the same thing... "this year will be different. I'll make it special. I won't get stressed out. I'll manage the cravings. I'll try to avoid the weight gain. I'll be present and in the moment. I'll make memories and stay joyful in the season."

Want to improve your mood? Unfunc your gut! Your gut and your brain are in constant communication. Your brain talks to your gut and your gut talks to your mind. You cannot heal one without healing another. Last week you heard Part 1 of Unfunc your Gut with Dr. Peter Kozlowski. We continue the conversation this week and go in depth on the gut brain connection, mental and emotional health, food sensitivities, dysbiosis and specific healing strategies. That’s what is happening today on Healthy Harmony.

Dr. Koz does such an excellent job on explaining gut health and in this episode, he reveals why trauma, stress and poor mental, emotional and spiritual health have such a dramatic impact on your gut health.  He outlines the crucial steps in healing your gut as going to therapy, practicing meditation and developing a gratitude practice followed by an herbal remedies and an elimination diet strategy.

If you have food allergies or food sensitivities, you will appreciate the in-depth explanation of why we are seeing so many sensitivities including the changes in our food supply, stress, trauma, increased use of antibiotics and the rise of C-sections.  Dr. Koz explains the gut testing and the healing strategies that he uses to help patients.

This is an EXCELLENT podcast to help you gain an understanding of the most crucial aspect of your health.  I can't wait to hear what you think!

Important links...

Now listen, if I say the words gut health, I’m going to make the assumption that this is not on your priority list. You have a lot going on. The average person isn't thinking about gut health unless you are having issues.

But what if I told you that gut health is the essential cornerstone to your overall health? That your joint pains, skin rashes, frequent illness, gastrointestinal distress and depression are all connected. It all comes back to your gut. That up to 75% of your immune function comes from your gut, 95% of your serotonin that feel good hormone is manufactured in your gut.

If you want to look good and feel good, the secret lies in gut health. But don’t take my word for it. Listen to my guest, leading gut health expert, author and Functional Medicine doctor, Dr. Koz. This is our hot topic today on the Healthy Harmony podcast.

Dr. Peter Kozlowski, affectionately known as Dr. Koz, is a Functional Medicine physician with a specialty in gut health and the author of Unfunc your Gut - Boost your Immune System, Heal your Gut and Unlock your Mental, Emotional and Spiritual Health.  Dr. Koz sees patients virtually and in person in his Chicago, Illinois and Bozeman, Montana offices.

In Part 1 of this two-part series, Dr. Koz breaks down...

Gut health is a complicated science! What I absolutely LOVE about this podcast is that Dr. Koz has fantastic analogies and is easy to understand! Listen and learn.

It’s so frustrating when you feel like you are doing the right things and you still have no energy and can’t lose weight!  What’s the deal?  Last week I introduced you to the concept of blood sugar management and why it’s important for everyone, not just diabetics.  If you want to lose weight, balance your hormones, banish those sugar cravings; you need to pay attention to your blood sugar.  This week we are continuing that conversation and going deeper to discuss the role of insulin, insulin sensitivity and how to turn around insulin resistance.  If you have been curious about continuous glucose monitoring, my special guest and I chat about that as well.  Grab a glass of water, listen in and be empowered my friend.  That’s what’s happening today on the Healthy Harmony podcast.   

This podcast is chock full of info including... 

Blood sugar outta whack? I know what you are thinking.  You are thinking..."Hey Jennifer, that doesn’t apply to me, I’m not Diabetic!" I hear you sis. At first glance you may think this topic doesn’t apply to you. Think again…your hormones, your metabolism, your cravings, your energy, your body efficiency and your clarity of mind are dependent on your blood sugar balance! That is what we are talking about today on the Healthy Harmony podcast...blood sugar balance.  I’m revealing the secret to balancing your hormones, banishing the fat and curbing the cravings.  Are you ready? Let’s do this!

In this podcast, you will hear about...

From a series of failed surgeries, being bedridden and suffering with autoimmune issues to successfully creating a wellness brand focused on healing, our guest Kristen Bowen has truly gone from illness to impact. Her story will shock you and you will be absolutely blown away by our discussion about THE miracle mineral that you are deficient in. We talk health, healing, life, magnesium, absorption and overcoming the overwhelm. Join us and be encouraged, today on Healthy Harmony.

Links that you need...

Ah the confusing world of Intermittent Fasting. What should you do based on your body and your life? Should men and women fast differently? Is there a difference how you should fast for pre-menopausal and post-menopausal women? How do you know if fasting is right for you?  I’m giving you the low down and answering your questions about IF today on Healthy Harmony.

The podcast is chock full of info on fasting and nutrition.  The last two weeks we heard from health coach, Laurie Lewis as she discussed fasting.  This conversation was more geared for menopausal women.  I've had many clients say that IF did not work for them.  It leads me to the question of WHY?

So, in this episode, I review the benefits of fasting but also provide insight to the downside of intermittent fasting.  There is little research on IF and 80% of that research studies men.  I'm giving you some things to consider if you want to adopt fasting as part of your health regimen.  In addition, I'm answering these listener's questions...

I hope you find this helpful!  As I stated in the podcast, the research for these podcasts takes some time but I know this is a reliable resource for you! Speaking of, will you please do me a favor as a way of saying thanks?  Go to Apple iTunes and leave a rating and review! I appreciate you!

You want to improve your health, you want to lose weight, you desperately want to just feel better…but everywhere you turn there is confusing and conflicting information. It’s ridiculous. Do you try to fast or is that starving yourself? Should you follow a strict diet? Do you need to eat differently as you get older? All of these questions are swirling in your mind. Yet at the same time, you have people depending on you for everything. The stress, the overwhelm is REAL. Listen my friend, this is why I started this podcast to begin with. To provide you with simple, easy to understand information so you finally take control of your health. Today is Part 2 of our series on Intermittent Fasting. It’s not a Diet-It’s a Quiet with Health Coach Laurie Lewis.

It just feels like as a woman, the older we get the harder it is to lose weight! And then there's all these other things happening to our body that honestly, we don't even want to talk about, but we're beyond frustrated. Well, today I've got a guest and we are talking about not one, but two hot topics, menopause and intermittent fasting. Today is part one of “It's not a Diet...It’s a Quiet” with certified health coach, Laurie Lewis, and yes, next week you will hear part two. I think you'll really be encouraged by this series on the Healthy Harmony podcast.

Here's a snapshot of what we discuss on part one...

Here are some links you may need...

I can't believe I did this.  Clearly, I was feeling pretty gutsy and a little curious! I decided to have my son on the podcast!

Every day I'm having discussions with moms about their health concerns and the conversation always shifts to their kids. As moms we want our kids to be healthy and it all feels so overwhelming. How do we teach our kids about nutrition and not be overbearing? How do we empower them to make good food choices? Well, you always hear me, why not hear from one of my kids? For the podcast, I got a little brave and decided to invite my 14-year-old son, JD to join me and talk about food and nutrition for healthy families. I wanted you to hear his perspective!

In this podcast we talk about...

All this and more with some funny stories thrown in.  I didn't know how this convo would go.  He is a 14-year-old boy after all! But I was so pleased to see that maybe he was listening all those times when I thought he wasn't.

Our family is a work in progress. We do not have it all figured out. You know you try to impress healthy habits on your kids. But it’s not easy! There’s a lot of factors at play. But it was interesting listening to my son, there are some things that stuck! YAYY!

Mama it really is up to you to teach your kids about nutrition!

But the reality is you are already busy and overwhelmed. The stress is unrelenting and you are getting knocked down every day. Ready for the strategies to help you get back up? To help you become Resilient? I have something just for you. The Resilient Mom Masterclass - a free webinar to help you Master your Mindset, Metabolism and Mojo.

You are sick of the news and sick of social media. But the reality is you don’t want to get SICK! You want to protect your health and you want to make sure you are doing all you can to protect your family’s health. It’s so overwhelming. How can you boost your family’s immune system? Are there some essential basics that need to be considered? You better believe it!

And that is what we are talking about today on the Healthy Harmony podcast. Now, I see you cringing a little. You are wondering if I’m going to talk about the current virus or the drama and debate that is taking place. Nope! Not at all. That’s not what you need! You need to be encouraged and empowered and that is why I secured a special guest to do just that!

Elyse Wagner has her own story of health challenges starting as a 13 year old child when she was nicknamed "obese Elyse."  She and her mom (her biggest advocate) found her the help she needed and she turned the struggle into a desire to help others.  Elyse is a nutritionist and a mental health counselor.  She was introduced to Functional Medicine while in graduate school when she was diagnosed with Celiac disease.  She made the empowering decision to become the CEO of her own health and found healing in a "food as medicine" approach.

Elyse Wagner is the co-founder and Chief Wellness Officer of the Functional Medicine Coaching Academy.  She is a wife and mom and continues to be the CEO of her health and her family's health.

Join Elyse and I as we dig into the crucial topic of immunity.  You will love this back to basics approach as we discuss sleep, food as medicine, stress and supplementation.  This podcast will leave you empowered to take control of you and your family's health and be confident that you are arming your immune system at a critical time.

Real quick...

You feel it. The stress, overwhelm, anxiety. Your soul is burdened. It needs more. But we live in a world gone mad. How do you maintain your sanity and have an impact in the middle of the mess? Today I want to prepare you for battle. To expose you to areas of captivity so you don’t become a prisoner. I want to give you the keys to nourish your soul and live in freedom.

I have something different for you today on the Healthy Harmony podcast.  I was asked to do a closing keynote address for the Early Childhood Christian Network.  The room was filled with over 500 preschool teachers and directors.  Many of them told me through their tears that this talk resonated with them.  So, I've repurposed it here for you.  My prayer is that it encourages you just like it encouraged them last week.

Here's the reality...you can do all the right things.  Prepare clean, organic, healthy meals that are Pinterest and Insta worthy, have a solid workout routine, drink your water, read motivational books…but if your soul is not nourished you will never be fulfilled. You will never be truly healthy and live in freedom. Ever.

So, what is holding you back?  Have you considered what might be keeping you captive?

In this talk, I outline the four areas of captivity.  These areas of captivity are demonstrated with baggage, headphones, ball and chain and a mask. These areas include your past mistakes, guilt, shame, physical health, mental/emotional health, spiritual health, toxic thoughts, lies from the enemy and how we hide all of our struggles.  And then I outline the 5 "R" action plan to walk in freedom.  Be empowered as you learn about the vital importance of Reflect, Reject, Rally, Realign and Restore.  It's time to look at what is most important in self-care and that is soul-care my friend!

Several links I want to make sure you have...

Boost metabolism, gain extra energy, lose weight easily. It’s sounds like a wish list, right? And how in the world do you lose weight when you are crazy busy taking care of everyone else? Ready for some easy, helpful hints to boost your health and your metabolism and make weight loss easier? That is what is in store for you on today's Healthy Harmony podcast with our guest expert, health coach, Nagina Abdullah. She lost 40 lbs after having two kids and while working 70 hour weeks.

If you are new here, hey there! I'm Jennifer and I help spiraling moms overcome the overwhelm through Functional Wellness Coaching for the body, mind and soul so they can transform their health and live a deeply fulfilled life of freedom and harmony! I want you and I to live in FREEDOM and that's what we are chatting about today.

Do you know that feeling of captivity? Your feel like your life, your health is spiraling out of control but of course you are too ashamed to admit that to anyone. So, you put a mask on and act like everything is fine.

You’ve been so busy taking care of everyone else. You didn’t intentionally let your health go but it happened. Now you find yourself struggling with these health issues.  How did this happen? But most importantly…what do you do about it?

It’s time my friend. Time for you to live in freedom. Don’t let anything hold you back from living life to the fullest! Want the secrets to living in freedom? Want the 3-step freedom framework? Keep listening. That’s our topic today on the Healthy Harmony podcast.

Losing my mom was a major turning point in my life. It really made me evaluate how I was living my life. It is one of the reasons why I do what I do today as a health coach.  I know that life is short so I truly want to live life to the fullest and have nothing holding me back!

So, I was thrilled to do this interview with Andrew Fuller, a clinical psychologist. His newest book is Your Best Life at Any Age. This is an encouraging discussion about realizing what stage of life you are in so that you can make little tweaks, small changes to shift your mindset, improve your relationships and take control of your health. It’s all about resiliency!

Andrew Fuller is a Clinical Psychologist in Australia and has been described as someone who “puts the heart back into psychology”. He specializes in the wellbeing of young people and their families. He is a Fellow of the Department of Psychiatry and the Department of Learning and Educational Development at the University of Melbourne.

You know what to do. You really do. You know what to do to get healthier and take control of your weight and overall health.  But there is a big difference between knowing and doing! That is where you get stuck! Want to know why you get stuck and can’t move forward? Are you tired of wondering what gets in the way? I’m going to be candid here. You are sister! YOU are getting in your own way! Want to know how I know this? I’ve struggled with the exact same thing! I get in my own way. I know better, I really do. So, since we have established that both of us struggle with the same self-sabotage, how about we chat about some effective ways to move forward?

Today, I’m laying out the 5 healthy lifestyle habits of successful women. What does it take to be an overcomer and get out of your own way?

Now that I said the "5 healthy lifestyle habits of successful women", I understand the tendency to look at that and automatically feel stressed, overwhelmed and start comparing yourself to others and feel inadequate.  I get it.  That is my tendency too!  But you have to realize that is self-sabotage and limiting beliefs.  Listen with an open mind and determine to get out of your own way!  As Maya Angelou says...when you know better, you do better!

Before you go...this is TIME SENSITIVE!!

You promised yourself you would get rid of the puffy. That you would start exercising again, drink more water, lose the weight before the summer. But time went by so fast, and you honestly didn’t have the time. Or the energy. You didn’t know where to start. To take control of your health feels so overwhelming! You have failed too many times before. Do you need some help? Need to know where to start? I have something just for you.

Stop the Chaos - 10 Day Starter Detox starts June 21st. It is a simple, easy approach to kickstart your body towards detoxification, hormone balance and weight loss.

Insomnia affects 1 in 4 women in the US.  You are all too familiar with insomnia...the inability to fall asleep OR stay asleep. And if you happen to struggle with depression and/or anxiety, you are more likely to struggle with insomnia. And I don’t have to tell you this, but insomnia is more likely to affect women than men. The Healthy Harmony podcast is all about women’s struggles and women’s health. That is why we have got to be talking about these things. That stat…1 in 4. I disagree. In my experience, coaching women on a daily basis. I would say 3 out of 4 women experience insomnia and it affects everything. Your mood, your food cravings, your immune system and yes, even your ability to lose weight. Hot topic? You better believe it. That is why I wanted you to hear from a sleep expert today on the Healthy Harmony podcast.

Our guest, Lana Tomkinson, is based out of New Zealand. She is the founder of The Sleep Well Clinic for Women. Lana lived with insomnia, anxiety, depression and chronic disease. She learned how to beat them ALL and sleep well. She has a program to help women overcome insomnia for good and live a happier and healthier life. If you struggle with sleep, you do not want to miss this podcast!

That downward spiral. Last week, you heard me tell part of my story about struggling while acting like everything is just fine. This week we are continuing the conversation about mental and emotional health as I interview my friend, fellow Health Coach, Erin Kerry. From having a genetic predisposition to mental illness, witnessing the tragic death of her grandfather, suffering from PTSD, contemplating suicide, having manic depressive illness, and being diagnosed with bi-polar disorder...her story will shock you and sadden you. So much struggle over so many years. Yet, you will be inspired as you hear how she has overcome! There is such a stigma associated with a mental disease like bi-polar disorder. But Erin learned that her illness is a gift. Listen and be encouraged. Today on the Healthy Harmony podcast.

My role here is to help you overcome the overwhelm! As I spend a lot of time prepping these podcasts, I realize that most of us women are simply in a state of survival. We are just trying to get by. Sure, you are done with the physical feelings of toxicity, weight gain, brain fog, unmanaged stress, low energy. Most definitely done. But it’s the mental and emotional downward spiral that has you feeling defeated, like you can’t go on. I want you to know that you are not alone. So many are struggling.

A friend of mine walked in the other day with a t-shirt that read “It’s fine, I’m fine, everything is fine.” We all thought it was so funny. How often do we say that? It’s fine, I'm fine when everything is NOT fine! Like not at all. When we feel like we are a spiraling, out of control mess yet we wear a mask that says I’m fine, I’m good. A stupid, smiling, fake mask. How much of my life has been spent wearing a mask? It is exhausting wearing a mask!

May is Mental Health Month. But let’s get real. We don’t need a ‘theme” month to tell us that we are struggling.

I’m opening up about some of my struggles and some tips that help me cope. As usual, it’s real talk about real life today, on the Healthy Harmony podcast.

I’ve gotten so skilled at putting on a mask.  I know what to do and what to say.  It’s simply a habit to smile and put on a good face and act like everything is okay. Wearing a mask is NOT healthy. Not dealing with your issues is NOT healthy. I’ve learned the hard way. It all catches up with you.

One of the reasons that I’m so passionate about helping others is because I know what it feels like. To be struggling inside and saying I’m fine on the outside. I know what it feels like to be in a downward spiral, to be alone in a dark place, to feel hopeless. I know what it feels like to be living in captivity.  In this podcast, I discuss the top tips that helped me remove the mask so I could move forward!

We all want to be happy and fulfilled! It's time to remove the mask so you can move forward.  This podcast will help you do just that!

PS>>>Don't forget the FREE gift that I have for you!

I’m 46 years old and I have finally learned how to work out smarter so I can master my metabolism and guess what…I’m sharing that with you today! I’m determined to bust up the whole myth that you have to starve yourself and then torture yourself in the gym to boost your metabolism and get some results! Let’s stop the insanity.

We have a special guest to give us a unique perspective on exercise so you can work out smarter, not harder. It’s Part 2 How to Master your Metabolism without Exercise Torture. Key word is torture!  Today's guest, personal trainer, Kailey Burton is sharing with us the unique perspective of functional movement.

Functional movement, by definition, means relating to certain tasks and the ability of the body to do what you would like it to do.  Whether it is a particular sport or hobby or daily tasks.  It is practical movement.  This is certainly the approach that we need as we age so that we have nothing holding us back from living life to the fullest.  Functional movement looks at the body as a whole; a beautifully designed machine where everything works together.  Your body is not just a series of parts.

As you age, if you want to truly master your metabolism, it is imperative to avoid the ineffective exercise torture!  Listen as Kailey and I discuss practical tips to get in shape and avoid injuries!  You will love this perspective!

PS...

If you are a mom and you are in survival mode and you feel like your health and your life is spiraling, then I have a special gift for you!

Hey mama if you are over the age of 40, this is for you. You are getting older, and you have noticed changes and not good changes!! You cannot get the weight off! It’s so frustrating. You are trying ALL the things, but your metabolism feels like it has come to a screeching halt! It’s time to Master your Metabolism. We are separating fact from fiction on the female metabolism today on Healthy Harmony!

It makes me so angry that we as women have been handed a bunch of lies our whole life about metabolism and weight loss. It’s ridiculous because the science doesn’t add up! How often have you heard...if you want to lose weight, eat less move more, It’s just about calories in vs. calories out. So, you do that.  You diet, cut calories and exercise.  You feel like you are doing everything right. You about kill yourself and nothing happens! Zero, Zilch, Nada!

The definition of insanity is doing the same thing over and over and expecting different results!  Aren't you tired of starving yourself and not seeing the results you are looking for?  Then this podcast is just for YOU!  Listen in as I give you 5 healthy habits to boost your metabolism.

And tune in next week, as I interview an expert guest and we further unpack the myths about women, exercise and metabolism!

Women’s Health. You hear that term and automatically think, I don’t have time for my health I’m too busy taking care of everyone else’s health. As women we are trying to do it all. And I mean everything. We are burning the candle at both ends…the kids, the spouse, the home, the job not to mention all the other obligations and the state that our world is in. The stress, anxiety, exhaustion and the feeling of overwhelm has become your norm. You desperately want to make changes, but who has the time? I hear you, my friend. And that is why you are going to absolutely LOVE these simple and realistic tips to take control of your health and your life. Today we are talking with Women’s Health expert and Naturopath Dr. Andrea Maxim on the Healthy Harmony podcast.

Consider this…Do you feel sluggish? Tired? No energy? Having frequent headaches or bathroom issues? Are you bloated? Have some brain fog going on? Do you feel heavy, you cannot lose the weight? Do you just feel toxic? It may be time for a detox!

Listen in as I unpack specific ways in which the body naturally detoxes.  This gives you a great indication of those health habits that you need to be paying attention to so that you can support the body in the detoxification process.

Don't worry, this episode is not filled with a bunch of science mumbo jumbo.  Just simple facts about your body that you may not have realized.(Hint - the body detoxes while you sleep?!)

If you relate to ALL the symptoms of toxicity then listen up, sis!

I have developed Stop the Chaos - 10-day Starter Detox Challenge. I created it exactly for YOU...

The woman who feels overwhelmed by adding ONE more thing to their To Do list. That making dramatic diet changes is just completely out of the question right now. That's why we're going to Stop the Chaos together with my 10 Day Starter Detox Challenge. It’s simple and straight forward. It encourages you to implement and layer 5 key habits that will help your body detoxify and get you jumpstarted to hormone balance and weight loss.

Hormone imbalance and the symptoms that go with it can feel like a living hell! 🔥 We don’t want to live like that! Life is too short to be feeling miserable most of the time. But you can do something about it. Certain foods can keep your body functioning properly and keep your hormones in glorious harmony!

Today is Part 4 in our series From Hormone Hell to Feeling Well. Last week we uncovered the foods that are wreaking havoc on your hormones and causing chaos. This week is so much fun we are revealing those foods for healthy hormone harmony.

When we think about what we eat, our hormones may not come to mind. But hormones play such a vital role in the body. They are part of the endocrine system and help with growth and development, metabolism and digestion, fertility, stress, mood and much, much more.

There are over 200 hormones in the body…..estrogen, testosterone, cortisol, insulin, leptin, ghrelin, thyroid hormones are the most well-known. What we eat affects not just the production of hormones but also the signaling pathways, the communication. So, the saying "you are what you eat" really holds true! Bottom line is you want a diet that is full of healthy fats like those found in coconut, avocado, olive oils, nuts and seeds. You need fiber and power antioxidants from fruits and vegetables and finally you need quality protein. You NEED real food.  And in today's podcast you get insight on the specific foods for healthy hormone harmony.

You know the feeling...your emotions are all over the place, you can’t get the weight to budge, sleep seems elusive and stress, well the stress dominates.  Your hormones are crazy! Could what you are eating be throwing you out of whack? That’s our topic today as we continue our series on Hormone Hell to Feeling Well - How to Balance your Hormones. We are identifying foods that wreck your hormones.

Let me remind you that there are two podcasts prior to this in our hormone series. Part 1 and Part 2 we were joined by Functional Medicine Doctor, Dr. Carol Villaneuva. If you missed those, I want to encourage you to go back and listen.  Here are the links: