Real Food Whole Life

36 A Holistic Approach to Depression + Finding Your Voice with Minaa B.

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A Holistic Approach to Depression + Finding Your Voice with Minaa B.

Key Takeaways: Embracing what it means to be human, approach depression holistically, and how to speak up + find your voice (and why it matters).

A Holistic Approach to Depression + Finding Your Voice with Minaa B.

Our guest is Minaa B., a writer, author of the book Rivers Are Coming and a licensed psychotherapist based in NYC.

She inspires people with her work through her hope filled messages and aims to bridge the gap between shame and mental health treatment for people who feel alone in their struggles.

Listen Now


Listen on Apple Podcasts


Key Takeaways

Minaa’s struggle with depression, trauma and isolation.

How to embrace what it means to be human.

How to approach depression holistically.

Speaking up and finding your voice (and why it matters when it comes to mental health).

Moving from a place of isolation to one of community.


Resources

Download your Self-Care SOS Guide + Journal


Guest Information

Website: minaab.com

Instagram: @minaab

Minaa B. is a writer, author of the book Rivers Are Coming and a licensed psychotherapist based in NYC. She inspires people with her work through her hope filled messages and aims to bridge the gap between shame and mental health treatment for people who feel alone in their struggles.


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35 How to Move Beyond Burnout + Build a Life You Love with Jenny Blake

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How to Move Beyond Burnout + Build a Life You Love with Jenny Blake

In this episode we're chatting with Jenny Blake about how to move beyond burnout and build a life you love.

Jenny Blake on the Feel Good Effect Podcast: How to Move Beyond Burnout + Build a Life You Love

Jenny Blake is an author, career and business strategist, and international speaker who helps people organize their brain, move beyond burnout, and build sustainable, dynamic lives they love. 

Listen Now


Listen on Apple Podcasts or Spotify


 Key Takeaways from the Episodes

The PIVOT method, and how to apply it to change your health.

Jenny’s happiness formula, and how to apply it to your own life.

Actionable ways to identify your values.

How Jenny used meditation to rewire her brain and tips for adopting the practice.

Why self-trust is just as important as self-love.

How to redefine your relationship with your body.

Jenny’s definition of surrender, and where she’s going next.



Guest Information

Website: PivotMethod.com

Twitter: @jenny_blake

Podcast: Pivot Podcast

Jenny Blake is the author of Pivot: The Only Move That Matters is Your Next One (Portfolio/Penguin Random House, September 2016), which won an award for Axiom Best Business Book in the careers category. 

Jenny also hosts the popular Pivot Podcast, which CNBC listed among 6 podcasts to make you smarter about your career, Entrepreneur selected as one of the top 20 female-hosted business podcasts

Jenny combines her love of technology with her superpower of simplifying complexity to help clients pivot their lives. Her motto: if change is the only constant, let's get better at it. 


Sponsor

Thank you to today’s sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show.


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34 Sonja Overhiser on How to Fall In Love with Cooking

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Sonja Overhiser on How to Fall In Love with Cooking

Sonja Overhiser from A Couple Cooks is our guest today, sharing tips on how to fall in love with cooking and change your mindset when it comes to healthy eating.

She also gives ideas for how to start if you’re looking to dive into the health and wellness space, and breaking down her new cookbook, Pretty Simple Cooking.

SONJA OVERHISER ON HOW TO FALL IN LOVE WITH COOKING Feel Good Effect Podcast

Listen Now


Listen on Apple Podcasts or Spotify



Guest Information


Website: acouplecooks.com

Instagram: @acouplecooks @sonjaoverhiser

Podcast: A Couple Cooks

Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate.

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating.

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs.

Her work has been featured in national online and print publications, and she develops recipes for national brands.

Sonja is also the author of Pretty Simple Cooking.


Sponsor

Thank you to today’s sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show. 


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33 Self Care SOS: How to Nourish Your Soul Even In Survival Mode

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Self Care SOS: How to Nourish Your Soul Even In Survival Mode

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Today we’re taking a deep dive into practicing self-care, even when you’re in survival mode.

You’ll gain tactical tips and specific practices to help you nourish your soul, whether you’re going through a difficult time, or just can’t carve out a moment to take care of yourself each day.

There’s also a free downloadable guide to help you practice self-care in just 2 minutes a day.

Listen Now


Listen on Apple Podcasts or Spotify


Download Your Free Guide + Journal

Self-Care SOS Guide + Journal

No spam, just love coming your way Powered by ConvertKit


Sponsor

Thank you to today’s sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show.


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32 Jessica Murnane on a Plant Based Diet and Endometriosis

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32 Jessica Murnane on a Plant Based Diet and Endometriosis

Jessica Murnane on a Plant Based Diet and Endometriosis

Jessica Murnane is our guest this week. In this episode we chat about a plant-based diet, endometriosis, and she shares details about her newest project.

Jessica is creator of the One Part Plant movement, author of the One Part Plant Cookbook, host of the One Part Podcast, and founder of Know Your Endo. 

Listen Now


Listen on Apple Podcasts or Spotify


Key Takeaways from the Episodes

How a diagnosis of endometriosis led her to where she is today.

The lessons endometriosis has taught her.

Jessica’s long road to an endometriosis diagnosis.

The different treatment options she’s tried over the course of her disease.

How the experience of changing her diet challenged her, and changed her life.

Why altering her diet changed her relationship with food and eating.

The definition of plant-based and veganism, and the difference between the two.

Why too much information isn’t necessarily a good thing.

Jessica’s new project, Know Your Endo.



Guest Information

Website: onepartplant.com

Instagram: @jessicamurnane

Podcast: One Part Podcast

Jessica Murnane is the creator of the One Part Plant movement and author of the One Part Cookbook (she’s working to get everyone on this planet to start eating one plant-based meal each day), host of the One Part Podcast (she loves asking inspiring people the tough questions), and founder of Know Your Endo, the soon-to-be launched website for education, awareness, and support for women living with endometriosis.

Jessica has contributed to and appeared magazines and websites, including Bon Appétit, Goop, and Mind Body Green. She lives in Charleston, South Carolina with her husband, son, and lots of palm trees.


Sponsor

Thank you to today’s sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show.


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31 Kelly LeVeque on Breaking the Starvation-Binge Cycle + Finding Body Love

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Kelly LeVeque on Breaking the Starvation-Binge Cycle + Finding Body Love

Kelly LeVeque on Breaking the Starvation-Binge Cycle and Finding Body Love

Nutritionist to the stars, Kelly LeVeque, is back on the podcast following her extremely popular first episode in 2017.

Kelly is sharing the behind-the-scenes of her book tour, tips on eating well while traveling, finding a diet that works for you, avoiding the starvation-binge cycle, her take on today’s most popular diets, and in-depth recommendations on protein powders.

Listen Now


Listen on Apple Podcasts or Spotify


Key Takeaways from the Episodes


What it’s like to go on book tour, including the highs and the lows.

Taking care of your body during times of hustle and stress.

Finding consistency when life gets hectic.

Kelly’s tips for travel the Fab-Four way and how she orders on the road.

How to modify menu options to find Fab-Four meals anywhere.

Changing the lense around food from falling off the wagon to making enriching choices each day.

Avoiding the starvation and binge cycle.

Taking back the moment between a less than optimal choice and the next choices.

Kelly’s take on today’s most popular ways of eating: Whole30, macro counting, ketogenics, vegan and/or plant based.

Kelly dives deep into protein powders.

What’s next for Kelly.

Making choices that love your body.


Resources



Guest Information


Website: Be Well By Kelly

Instagram: @bewellbykelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California.

Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals.

Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.


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30 All the Ways I’ve Failed this Year (or Thinking Outside the Failure Box)

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All the Ways I’ve Failed this Year (or Thinking Outside the Failure Box)

30 All the Ways I’ve Failed this Year (or Thinking Outside the Failure Box): Feel Good Effect Podcast

I’m sharing the ways I’ve failed this year, and how I’ve changed my mindset to think outside the failure box (and you can, too) in today’s vulnerable episode.

I’m also breaking down my new course, Actually Healthy and extending an invitation for you to join in 2018.

Listen Now


Listen on Apple Podcasts or Spotify


Resources



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29 Top Episodes + What I’ve Learned From Podcasting in 2017

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28 Laila Ali on Preparation, Persistence and Food For Life

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Laila Ali on Preparation, Persistence and Food For Life

Laila Ali on Preparation, Persistence and Food For Life on the Feel Good Effect Podcast

Today we’re talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two.

Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life.


Listen Now



Guest Information

Instagram: @lailaali

Website: lailaalilifestyle.com

Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two.

The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were “knockouts”).

Laila is most excited about her forthcoming cookbook, “Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!” being released January 23, 2018.

A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste.

Resources

Food For Life: Delicious & Healthy Comfort Food From My Table To Yours

Reach! Finding Strength, Spirit and Personal Power

Big Magic: Creative Living Beyond Fear

Laila Ali Lifestyle Podcast

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27 Kathryn Budig on Body Image & Redefining Success

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Kathryn Budig on Body Image & Redefining Success

Kathryn Budig on Body Image & Redefining Success on the Feel Good Effect Podcast

We’re diving into body image, redefining success, and finding happiness in the digital media age today with Kathryn Budig.

Kathryn is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, “aim true.”


Listen Now



Key Takeaways


Kathryn’s journey to yoga and how her relationship with the practice has changed over time.

Changing the definition of something “working.”

On resisting labels and living outside of a definable box.

How to redefine successful and move away from external validation to measure self-worth.

The difference between success and happiness.

How to look at your core values and evaluate how your life matches your core values.

Loving who you are right now in all aspects.

Not indulging in negative self-talk and understanding the complexities of body image.

Avoiding the comparison trap, in particular comparing yourself to previous versions of yourself.


Guest Information


Instagram: @kathrynbudig

Website: kathrynbudig.com

Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, “aim true.”

With over a decade of experience in her field, Budig served as the yoga editor to Women’s Health magazine for five years, contributed recipes and sat on the Yahoo Health Advisory Board, and regularly contributes to Yoga Journal, The New Potato, and MindBodyGreen.

She is the creator of the Aim True Yoga DVD produced by Gaiam, author of The Women’s Health Big Book of Yoga and Aim True.


Resources


Episode 18: Kate Fagan, What Made Maddy Run

Aim True: Love Your Body, Eat Without Fear, Nourish Your Spirit, and Living Without Fear

Yoga Glow

Free Cookies Podcast

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26 Melissa Hartwig, on Dieting, the Whole30, and The Lesson of the Lamp

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026: Melissa Hartwig on Dieting, the Whole30, and The Lesson of the Lamp

Melissa Hartwig on Dieting, the Whole30, and The Lesson of the Lamp

Melissa Hartwig is co-founder of the Whole30 program, and four-time New York Times bestselling author.

In today’s episode we dive into details about the Whole30, Melissa’s take on dieting, and she explains all about the lesson of the lamp.


Listen Now



Guest Information

Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. 

She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Details, Shape, Outside, and SELF, and ranked #27 on Greatists Top 100 Most Influential People in Health and Fitness in 2017. 

Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. 

Instagram: @melissahartwig @whole30recipes

Website: whole30.com



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25 The Secret to Staying Gentle (When Life Gets Messy)

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025 The Secret to Staying Gentle (When Life Gets Messy)

025 The Secret to Staying Gentle (When Life Gets Messy)

We’re diving into gratitude today, and how a gratitude practice can allow you to stay gentle (even when life gets messy). In this episode we’ll dig into why gratitude works, what it is, what it isn’t, and how to do it.

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1 | The Research

Gratitude amplifies our enjoyment and appreciation of the good, which research has shown to not only improve mood, but to also improve overall life satisfaction.

When we intentionally recognize and think about all of the good things (and good people) in our life it actually makes our life better.

Intentionally recording gratitude moments naturally increases mindfulness as we become more intentionally aware of what is happening in our life as we experience it so that we can record our moments in journal.

Practicing this type of mindfulness has been shown across several studies to decrease symptoms of stress, physical pain, depression, and anxiety, and has actually been shown to increase brain volume and activity in the prefrontal cortex - a brain area that plays a critical role in effectively managing stress and negative emotions.

Also, it inevitably leads us to appreciate all the good things that happen throughout our day more,

2 | What It Is 

Practicing gratitude simply means that you bring awareness to the extraordinary in the ordinary.

3 | What It’s Not

Adopting a gratitude practice doesn’t mean that you can’t feel painful or negative emotions. Or that you never have a bad day. Or that you never complain. 

Gratitude is a both/and practice. I have feel bad or sad and still feel gratitude.

Gratitude is not about guilt. If you find yourself thinking “I should be grateful,” honor those feelings. Talk to someone. Reach out for help. 

5 | Get Specific  

If you’re just starting or you’re a long-time gratitude practitioner see if you can get specific.

For example, if you’re grateful for your family, see if you can find specific instances throughout your day or week that you’re grateful for when it comes to your family.

Once you train your brain to look for the specific, you’ll be amazing at the number of little pockets of gratitude you can find.

6 | Write it Down

Writing a gratitude list or recording instances in a moment journal can help you capture your gratitude practice each day. 

7 | Give it Away

Share your gratitude! Expressing gratitude with others not only builds them up, but fills your cup as well.


Resources



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24 Ashley Neese, How to Breathe for Health

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How to Breathe for Health with Ashley Neese

How to Breathe for Health with Ashley Neese

We are diving into breath this week with our guest, Ashley Neese.

In this episode we discuss why a breathwork practice is so important, how to do it, common misconceptions, and how to use breath to improve your overall health.

Ashley Neese is a courageous guide who empowers people to heal themselves.

She holds a MFA from the California College of the Arts and is a leading expert in the breathwork field.

Her private sessions, workshops, retreats, and lifestyle journal guide spirit seekers towards living with their hearts wide open. 

Ashley works with clients all over the world and has been featured in Vouge, Well + Good, Freunde von Freunden, Jenni Kayne, The Chalkboard Mag, MindBodyGreen, ELLE Japan, Free + Native, and The Nourished Journal.

She is regularly invited to speak at conferences and podcasts and teach for corporations. Ashley’s recent engagements include, MindBodyGreen’s Revitalize, That’s So Retrograde, The Balanced Blonde, Goop, WeWork, FOX, BuzzFeed, True Botanicals, Lululemon, and Kit + Ace. 

Listen Now



Key Takeaways


Ashley’s story and how she recovered from addiction.

The key to breathing for health.

Why the exhale matters.

How to add a breathwork practice into your weekly routine.



Guest Information

Website: ashleyneese.com

Instagram: @ashleyneese


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23 Ali Edwards, Feel Good Effect Success

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Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards

Finding Real Health and Real Life: Feel Good Effect Success with Ali Edwards

We’re diving into a Feel Good Effect success story today, as we chat with Ali Edwards from aliedwards.com.

We talk about Ali’s wellness story, how she balances taking care of herself as a working mama of a blended family of seven, and how she’s used lessons taken from the Feel Good Effect to find real health in real life.

Ali Edwards's passion resides in that very special place where the stories and images of life intersect.

Her work includes teaching, writing, photography, and memory keeping product design. Learn more about her intentional memory keeping projects and products at http://www.aliedwards.com

Listen Now


Listen on Apple Podcasts


Key Takeaways

Ali’s wellness story, what worked and what didn’t.

What’s still challenging on a day to day basis.

How Ali found help with her anxiety and depression.

Her philosophy on food and feeding a family of seven.

Her approach to movement and finding what works for her.

Ali’s go-to Feel  Good Effect podcast episodes.


Show Resources



Guest Information

Website: http://www.aliedwards.com

Instagram: @ae_wellness


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022 Sarah Dubbeldam, DARLING Magazine

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Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam

Why Retouching Isn't Healthy with Sarah Dubbeldam: Feel Good Effect podcast

We’re taking a deep dive the fundamental problem of retouching in media, why narrowing the definition of beauty is not healthy, how to replace lies with truth, and the upcoming documentary, self(i.e.), with Sarah Dubbeldam, CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

Sarah Dubbeldam is founder of DARLING, a multi-media company that is positively redefining female-driven digital, social and print content. She serves as CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

After graduating from Concordia University, Sarah was signed by one of the world’s top modeling agencies. Although her modeling career was met with success through national campaigns, after a few years she was fed up with feeling insecure and depressed, questioning what she was doing with her life.

Sarah put her dissatisfaction into action and over coffee with her best friend Kelli, came up with the idea of launching DARLING, a magazine that broadened the ideal of “beauty” with an authentic and elevated conversation for women. The goal: creating media that matters.

Five years after first developing the concept, Sarah turned to Kickstarter in 2012 to get the print magazine off the ground. Since then the company has grown into different verticals such as video, online, social media and events and has become a movement to build women’s self-esteem.

DARLING is the only women’s magazine that does not retouch women’s skin or bodies and seeks to represent a wide range of sizes, ages and ethnicities. The cultural phenomenon Sarah has created can be seen in the hashtags #thatsdarling, #darlingmovement and #darlingweekend that have been used more than 15 million times on social media.

Listen Now


Listen on Apple Podcast


Key Takeaways

The DARLING founding story, and how the mission statement came to be.

The decision to not retouch images in the magazine.

The difference between filters and retouching.

Sarah’s definition of perfectionism and the ideal of beauty throughout the years.

The problem with narrowing the idea of beauty.

“A flaw is only a flaw if it’s measured against an ideal.” Sarah Dubbeldam

“Your body is your home. The only thing holding you back is believing there’s something wrong with you.” self(i.e.)

Replacing lies with truth.

Bringing awareness to self-critical thoughts and sharing these thoughts with a supportive community.

Learning to have healthy thought patterns is what it really means to be healthy.



Guest Information

Website: darlingmagazine.com

Instagram: @darlingmagazine @sarahdubbs


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021 No Fail Meal Planning Tips (For People Who Hate Meal Planning)

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No Fail Meal Planning Tips (for People Who Hate Meal Planning)

Meal Planning Tips (for People Who Hate Meal Planning): Feel Good Effect Podcast

We’re taking a deep dive into meal planning this week. From how to make meal planning work in real life, common mistakes, specific mindset strategies, and action steps, this episode is packed with information to help you meal plan (even if you hate the idea right now)!

LISTEN NOW



Key Takeaways

1 | Let Go of Perfect

There is no such thing as perfect meal planning.

Let go of unrealistic expectations and rigid plans in favor of simplicity, and work within the context of your real life.

Action Step: Can you think of a specific example when perfect meal planning or following a rigid plan kept you from meal planning?

If so, how can you reset expectations and try again?

2 | Know your Why

Keeping in mind why you are meal planning and cooking at home can help keep you on track and motivated over time.

If your why includes goals for the future, see if you can add a few that are more immediate.

Action Step: Make a list of why you want to meal plan and cook at home.

Then add a few immediate outcomes to the list.

3 | Simplify

Complicated recipes and long ingredient lists are a sure why to burnout and ditch meal planning altogether. Instead, try simplifying.

Think of recipes in terms of the Essential Six, and Meal Map instead of meal planning.

Simplifying the process will allow you to know what you need at the grocery store and then have ingredients on hand to throw together meals in minutes.

Action Step: Think about ways you can simplify meal planning.

Try adopting the Essential Six and Meal Mapping approach and see if it makes things easier.

4 | Make it Enjoyable

Take meal planning off the dreaded chore list and move it into the self-care category.

Pour yourself a cup of tea or glass of wine, put on some good music, and take a few moments to prepare for the week in comfort.

Action Step: Brainstorm a few ways you can make the process of meal planning more enjoyable and nurturing.

5 | Enlist Help

There is no rule you need to do everything yourself. Invite others in your life to help with the process, whether it’s picking up groceries or taking something off your plate.

Action Step: Think about ways you can invite help when it comes to meal planning. Then reach out and ask!

6 | Anything is Better Than Nothing

In the ideal world we’d all have every meal planned and ingredients on hand for effortless cooking.

Since the ideal isn’t always possible, just start with something. Plan one dinner. Batch cook one recipe. Start small. Then see how far you can go.

Action Step: How can you adopt the anything is better than nothing mentality this week? You don’t need to wait for the ideal, start now, start small, and enjoy the ride.



More Information

Website: realfoodwholelife.com

Instagram: @realfoodwholelife


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020: Lisa Merkle, Yogis Get Cancer, Too

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Yogis Get Cancer Too, with Lisa Merkle

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In this episode, we’re talking with Lisa Merkle, a self described yogi, event designer, and cancer survivor, about her life before cancer, how she navigated both western and eastern approaches to fighting the disease and healing her body, and what she learned through the process.

Diagnosed with cancer in July of 2016 and recently resurfacing from treatment, Lisa is moved to share lessons endured in an effort to educate and inspire others on the topic of cancer prevention and awareness.

As a certified yoga teacher, Holistic Health Coach, and with a background in photo and event production, Lisa launched an event and lifestyle design studio with a focus on serving clients associating with health and wellness trends.

She recently relocated to Miami after 17 years in New York City, with sights set on developing an Urban Farm in Overtown Miami: a food desert and historically underserved community in downtown Miami.

Prior to launching her own business, she spent a decade as Studio Manager at the photography studio of photographer Bruce Weber.

Listen Now



Key Takeaways

Living the wellness lifestyle before cancer.

Her symptoms and experience with treatment prior to the diagnosis.

Lisa’s cancer diagnosis, and the decisions she faced going into treatment.

The bias she held against western medicine, and how she worked with both eastern and western practitioners to address her illness.

Why the antithesis to polarization is inclusivity, to connect and to create a dialog.

The healing practices she implemented during treatment and recovery.

Why she chooses love over fear.

Lisa’s next project in Miami.


Show Resources

Fat, Sick & Nearly Dead by Joe Cross

Judith Hanson Lasater Restorative Yoga

Far Infrared Bio Mat


Guest Info

Website: lisamerkle.com

Instagram: @lisamerkle212


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019 Phoebe Lapine, The Wellness Project

Robyn DownsComment

Finding Healthy Middle Ground + Thriving with an Autoimmune Disease, with Phoebe Lapine

Phoebe Lapine, The Wellness Project, Feel Good Effect Podcast

In this episode we’re chatting with Phoebe Lapine about autoimmune disease, Hashimotos Thyroiditis, finding middle ground when it comes to health, and her book, The Wellness Project.

Phoebe is a food and health writer, wellness personality, gluten-free chef, culinary instructor, recipe developer and speaker.

On her award-winning blog, Feed Me Phoebe, she shares recipes for healthy comfort food, and insights about balanced lifestyle choices beyond what’s on your plate.

Her memoir, The Wellness Project, chronicles her journey with Hashimotos Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time.

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Key Takeaways

Overview of autoimmune disease and Hashimotos Thyroiditis.

Thoughtful systematic way of figuring out what works for you. 

How to fit health changes into real life.

Finding the sweet spot between health and hedonism and feeding your spirit.

The effect of stress on health, autoimmune disease, and the benefit of letting go of unrealistic ideals of perfection.

The One Big Question--if you could tell someone one thing to change about their life that would have a profound impact on their wellbeing, what would it be?

Thinking about health in terms of concentric circles, and then focusing on locking down the center circle.

The Ten Commandments of healthy hedonism.

Why focusing on balanced blood sugar is a great place to start when it comes to health change.

Approaching an elimination diet with an experimental mindset.

The benefit of consuming fermented foods.

Why taking small steps can make such a big difference over time.

How cooking at home can move the needle when it comes to health.

Finding the middle ground and balance between making your body feel good and living a good life.



Guest Info

Website: feedmephoebe.com

Instagram: @phoebelapine


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018 Kate Fagan, What Made Maddy Run

Feel Good Effect PodcastRobyn Downs4 Comments

Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run

Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run, Feel Good Effect Podcast

In this episode we’re talking with Kate Fagan, author of the book, What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen.

We unpack the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health.

And we explore how healthy is driving satisfaction from activities and engagement not dependent on outside validation.

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Listen on Apple Podcasts


Key Takeaways

Madison Holleran’s story.

Unpacking the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health.

How we seem to need one box for everything and how that can be problematic in talking about mental health.

How filters played a role in Maddy’s life, and how they may be playing a role in all of our lives.

How much photographic information we are consuming and the possible impact on our brains.

The inability to see that everyone else’s social feeds were filtered, too.

The problem with filtering in and filtering out.

Social isolation and social media.

The difference between connectivity and true social connection.

The ways that the digital medium can cloud a real emotional state.

Real conversations are messy and lack control vs. digital interactions.

Connecting one human to another is asking follow up questions and staying in the relationship through the hard questions.

If you think you are alone in your feelings it may be difficult to share your experience and ask for help.

The transition to college and the challenges this experience can bring.

“I know I’m supposed to feel like the lucky chosen few, but all I feel is overwhelm.” This can be a really difficult mental battle.

The risk of “I should be feeling.”

Struggle is not weakness.

“When the hurdle you are supposed to clear is actually a brick wall, you’re not going to get to the other side, you’re going to actually hurt yourself in trying to push through.”

The problem with perfectionism.

“Notice how close perfection is to despair.”

Why checking boxes and achieving will never be enough when it’s in the absence of true joy, knowing who you are and what makes you happy.

“I’ve been at the bottom and I’ve been at the top and I know I won’t find peace in either.” -Aaron Rogers

Finding joy and peace with things that have nothing to do with external validation.

Healthy is driving a majority percentage of satisfaction from activities and engagement not dependent on outside validation.



Guest Info

Website: bykatefagan.com

Instagram: @katefagan3

Podcast: Free Cookies


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017: What I Wish I’d Known When Starting a Wellness Journey

Feel Good Effect PodcastRobyn DownsComment

What I Wish I’d Known When Starting a Wellness Journey

What I Wish I Had Known When Starting My Wellness Journey

In this episode we’re diving into the 5 things I wish I’d know when starting my wellness journey.

Website: realfoodwholelife.com

Instagram: @realfoodwholelife


Listen Now!



KEY TAKEAWAYS FROM THIS EPISODE

1. Gentle Over Perfect

It’s hard to be gentle when you have big goals.

But perfection is an impossible target, and holding yourself to such a standard is a quick way to burnout.

Plus, it’s just really difficult to maintain in the long run.

Instead try to be gentle in the process. 

2. Know and Honor What Works for You

Know yourself, your life context, and what works for you. Then honor it. 

3. Not For Skinny, Just For Me

External outcomes are fine, and there’s nothing wrong with wanting to lose weight, get toned, eat healthier, or meditate more.

Try to keep in mind why you’re doing this, and then see if you can bring the focus inward.

4. There is More Than One Right Way to Do This

Even though there are a million prescriptive diets and wellness plans in the world, there is more than one right way to wellness.

Trust yourself in finding what works for you.

Not doing things according to a perfect plan does not mean you’re failing.

5. Step Back From Pushing Through and Lean into Support, Belief + Slow

If you find yourself pushing through, checking boxes, and missing the joy see if you can take a step back.

Is there a way to make some changes so that you’re working from a place of support, belief, and slowness?



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