Explore every episode of The Wellness Witch Podcast
Dive into the complete episode list for The Wellness Witch Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Head to https://eatonhemp.com/to save 20% off site wide with the coupon code HEALTHYHORMONES. I absolutely love the Maple toasted hemp seeds and the full spectrum extra strength CBD oil, which I use before bed.
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend and their delicious Green Juice Powder. Use code HEALTHYHORMONES.
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. I also like adding their amino acids to my pre- or post-workout smoothies. My go-to's are L-glutamine and L-tyrosine.
241. Biz Class Part 2: Mastering Your Mindset & Knowing Your Customer Avatar
01:02:06
As humans, we have a knack for overcomplicating things and getting in our own way. Today’s solo episode is all about simplifying and streamlining your message. Samantha walks us through the process of establishing your niche by mastering your mindset and really getting to know who your customer avatar is. Once you know exactly who you’re selling to, what you’re offering them, and why it matters, the leads willcome pouring in.
In this episode of The Wellness Witch Podcast:
Don’t wait to start your email list!
The distinction between your niche and your ideal customer avatar
Why diction is important: don’t operate from a place of desperation
Finding and speaking to the gap in your market
Good and bad examples of marketing messages
Using the narrative storytelling framework to start storyselling
This show is sponsored by:
Organifi | Go to organifishop.com and save 20% off with code WELLNESSWITCH
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Check out Julie's newest book, Becoming Sugar-Free, over at www.becomingsugarfree.com and grab your book bonuses. Her book is beautiful and loaded with such great info to help you detox off of sugar and reclaim your life and health.
Join me in my 5-Day Legendary Lead Generation training from Sept 13-17th inside my Holistic Business Collective FB group daily at 11am EST. Here's the link to join the FB group - https://www.facebook.com/groups/224019615331249/
Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breath work exercises and so much more inside this program to help you feel your very best!
Head to eatonhemp.com to save 20% off site wide with the coupon code HEALTHYHORMONES. I absolutely love the Maple toasted hemp seeds and the full spectrum extra strength CBD oil, which I use before bed. https://eatonhemp.com
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend and their delicious Green Juice Powder. Use code HEALTHYHORMONES | Check out the green juice here - https://www.organifishop.com/products/organifi-green-juice-1-bottle
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. I also like adding their amino acids to my pre or post-workout smoothies. My go-to's are L-glutamine and L-tyrosine. Head to https://canprev.ca for more info on Canprev products. Be sure to check out the NEW Liposomals from Canprev. Currently, I'm using their Vitamin C and Curcumin Liposomal and more products are launching soon! - https://canprev.ca/products/curcumin100-liposomal
Are you at that stage in life where you’re starting to see grey hair? How do you go about embracing it? My good friend Nicole Scott is on the show to talk about all that and more!
Nicole’s inspiration for the Gorgeous Grey Movement and her book, Get Naked With Your Natural Hair Colour
Paraphenylenediamine (PPD) and other toxins present in hair products
Healthy solutions and healthy options to dyeing your hair
Why women are afraid to embrace their grey hair
Changing your diet according to what’s right for YOU
Key Takeaways:
You don’t have to give up dyeing your hair when you’re not yet ready to embrace your grey hair but choose products that are safe and healthy.
Your body speaks to you every single day so when you tune in to it, you can know what’s going on and know what the symptoms could mean.
Having dogmatic approaches to your diet can work against you.
Action Steps:
Opt to go to an organic hair salon and use natural dyes like henna.
Tune in to your body and stay on top of your blood work.
Invest in YOU.
Nicole said:
“Health has to trump over vanity.”
“It’s so easy to forget about ourselves as women and we take care of everybody else. But let me tell you, the worst thing that you can do is forget about YOU.”
Thanks for listening!
Important Announcements:
If you don’t have my book yet, The 30-Day Hormone Solution, grab a copy over at hormonesolutionbook.com and get over $350 in free bonuses.
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts. Check out their My Blueprint Genetic at-home test kit
ORGANIFI - save 15% off any of their products with the coupon code HEALTHYHORMONES. Head to - organifi.com/healthyhormones
My favourite product is ORGANIFI Gold Chocolate and GLOW
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca.
Tidy Up Your Home & Mental Space with the KonMari Method | Lisa Tselebidis
00:56:48
Professional organizer and KonMari certified consultant, Lisa Tselebidis, is on the show to guide us in decluttering and tidying our homes! She shares how living clutter-free supports our mental health, finances, and time management, and breaks down exactly how you can begin clearing out and organizing your space. Let’s get ready for some spring cleaning!
In this episode of The Wellness Witch Podcast:
Clutter, stress, & why decluttering can be more effective than therapy
The process Lisa takes her clients through for decluttering
What We're Not Told About the Birth Control Pill and Post Birth Control Syndrome
01:02:16
Are you thinking of getting on the birth control pill or coming off of it? You’ll be surprised at the number of things we actually don’t know about it because we haven’t been informed. Fortunately for us, Dr. Jolene Brighten is here to talk about all things post-birth control syndrome and insights from her most-awaited book, Beyond the Pill.
Why Dr. Jolene Brighten felt compelled to write her book Beyond the Pill
Why the negative impacts of hormonal birth control is a topic that isn’t being discussed in mainstream Western medicine
Some of the issues that the pill can cause that women just aren’t told about
Post-birth control syndrome and its symptoms
Some strategies that you can implement to support your body if you do want to stay on the pill
What to do if you want to come off the pill
The issues that arise when you dive right into conceiving after coming off the pill
The non-hormonal birth control methods
Key Takeaways:
Most women are not told that the pill can cause nutrient depletion, which impacts thyroid function, mitochondrial health, and adrenal health.
Hormonal birth control has been associated with triggering autoimmune disease. It lowers microbial diversity; it causes intestinal hyperpermeability; it can lead to yeast overgrowth in your mouth, in your gut, and in your vagina; and it causes pain during intercourse and vaginal atrophy.
Use of hormonal birth control has mood-associated side effects as well, such as depression, anxiety, and panic attacks. We now have epidemiological studies showing us that teenage girls are at high risk of suicide within those first few months of starting hormonal birth control.
Other risks associated with hormonal birth control use include cancer, stroke, and heart attack.
Hormonal birth control is going to wreck your microbiome. It’s also super rough on the liver, in that it causes structural and genetic alterations to it.
For the most part, when it comes to your health, YOU live in your body, YOU know it better than anyone else, so don’t let people dismiss your symptoms.
Babies who are conceived within six months after the mother came off of hormonal birth control have an increased risk of childhood cancer.
Action Steps:
Strategies that you can implement if you want to stay on the pill:
If you want to stay on the pill, your diet is non-negotiable. You’ve got to eat nutrient-dense foods and foods that support your microbiome and your liver.
Take multivitamins to help counter the nutrient depletion caused by the pill.
Put yourself through a two-week detox every three to four months, using physician-grade supplements.
What to do if you want to come off the pill:
Always have your back up birth control method.
Consider how should you come off of it, when should you come off of it, and then how long will you need to continue doing these things.
Jolene said:
“If you’re doing your own research and you know what’s true for you, you’re finding this out and somebody calls you crazy, understand that you’re challenging the story they’re choosing to live. It doesn’t have to do with you… Stay humble, stay curious, learn better, do better.”
“Taking charge of your own body, healing yourself, doing better for yourself -- it’s going to affect everybody in your life. And we need to keep demanding that medicine does better for us.”
Thanks for listening!
Important Announcements:
If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us to. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Are you wondering what I got in my latest DUTCH results? Dive into the episode with me as I talk about my hormone status, adrenal health, and the results I got from my most recent DUTCH test.
The strategies I’m going to implement based on my DUTCH results
Key Takeaways:
It’s recommended that you do your DUTCH test every year.
If you haven’t done the DUTCH test before, know that it’s important that you test at the right time of your cycle. In a 28-day cycle, you would typically want to test somewhere around day 19 to day 21.
Dehydroepiandrosterone (DHEA) comes from the adrenal glands and is the “mother hormone” to your sex hormones.
B vitamins are involved in every neurological process in the body and taking them in methylated form is more potent.
Wherever you are in your health and your hormone journey, the more you can dive in on all these different areas of your health and your life, it all has an impact and you deserve making this commitment to yourself.
Action Step:
Work with a practitioner who can gauge where you’re at in your cycle and help you find the right timing to get the DUTCH test.
Samantha said:
“If you haven’t done the DUTCH test before, the biggest reason why I recommend it is because you can look at your hormone metabolites, which is something you can’t see through blood work.”
“If you’re not sleeping, you’re not healing.”
Thanks for listening!
Important Announcements:
If you don’t have my book yet, The 30-Day Hormone Solution, grab a copy over at hormonesolutionbook.com and get over $350 in free bonuses.
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Learn more about our 12-Week Dutch Hormone Program and Testing here
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use code - HEALTHYHORMONES
Save 15% off any Organifi Products at organifishop.com. In today's episode, I spoke about the GLOW product. Use code HEALTHYHORMONES
Save 15% off North American Herb and Spice Products with coupon code HOLISTIC15%
AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts.
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca.
The thyroid tends to be at the root of so many health issues for so many women. What triggers these thyroid disorders and how can we fix these underlying problems? Today we continue the thyroid conversation with functional medicine practitioner Dr. Becky Campbell as she talks about her book, The 30-Day Thyroid Reset Plan, and how we can use it to heal our body for life.
The seven different triggers that make us sick and how they’re related to our thyroid
What tests to take to check your gut health
What can cause HPA axis imbalances
The DUTCH test and other lab tests that you should ask for from your doctor
How vitamin deficiencies can impact your thyroid, Hashimoto’s, and your hormones overall
Heavy metal testing and detoxifying
The optimal diet for supporting thyroid health and Hashimoto’s
Key Takeaways:
Gaining weight out of nowhere without having changed your diet or your exercise is a really big sign that there is something is wrong with your health.
The thing with thyroid issues is you have to really look and see all the different things that could be triggering it and to address all of them.
90% to 97% of hypothyroidism is Hashimoto’s, which is actually an immune system issue, and most of the immune system is located in the gut.
A lot of thyroid patients have nutrient deficiencies and these can be tied to gut infections, especially SIBO (small intestine bacteria overgrowth).
You don’t have to have one symptom in your gut to have a gut infection.
The Paleo diet works very well in supporting thyroid health.
The liver is one of the most nutrient-dense food there is.
Action Steps:
Look at your gut health. Check for yeast overgrowth, bacteria imbalances, low stomach acid, SIBO, leaky gut, etc.
With any vitamin or mineral that you need, try to get it with food first before you resort to any vitamin or mineral supplement.
If you have a mercury filling that you want to be removed, make sure that they are safely removed by a bio dentist.
Use safer beauty products and household cleaning products.
Use essential oils instead of perfumes.
Dr. Becky Campbell said:
“I don’t know one person who doesn’t have some form of stress. I mean, even if it’s not emotional stress, it could be physical stress. So that really plays a role in what our thyroid is doing. The thyroid and the adrenal glands run really hand in hand.”
“So many people really don’t realize the deep impact that the chemicals in our beauty products have on our hormone levels… Not only are they hurting themselves but they’re actually hurting everyone around them, too.”
Thanks for listening!
Important Announcements:
Join Marni and I as we dive into our free thyroid and Hashimoto’s webinar. Get some amazing strategies and tips for supporting your thyroid and Hashimoto’s plus a behind-the-scenes look at the Healing & Dealing with Hashimoto’s online four-week program. Sign up at Healing & Dealing with Hashi’s and receive all the webinar information or head over to my website where you can find the information for the webinar as well.
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Join me in my 5-Day Legendary Lead Generation training from Sept 13-17th inside my Holistic Business Collective FB group daily at 11am EST. Here's the link to join the FB group - https://www.facebook.com/groups/224019615331249/
Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breath work exercises and so much more inside this program to help you feel your very best!
Head to eatonhemp.com to save 20% off site wide with the coupon code HEALTHYHORMONES. I absolutely love the Maple toasted hemp seeds and the full spectrum extra strength CBD oil, which I use before bed. https://eatonhemp.com
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend and their delicious Green Juice Powder. Use code HEALTHYHORMONES | Check out the green juice here - https://www.organifishop.com/products/organifi-green-juice-1-bottle
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. I also like adding their amino acids to my pre or post-workout smoothies. My go-to's are L-glutamine and L-tyrosine. Head to https://canprev.ca for more info on Canprev products. Be sure to check out the NEW Liposomals from Canprev. Currently, I'm using their Vitamin C and Curcumin Liposomal and more products are launching soon! - https://canprev.ca/products/curcumin100-liposomal
Welcome to the Rebrand + Trusting Your Inner Voice
00:35:14
Welcome to wellness witch! I’m so excited to bring this rebrand to you! In this episode, I’m diving into all the reasons I decided it was time for a change! And why I felt so much resistance to it.
In this episode of the Wellness Witch:
Why Wellness Witch?
It doesn’t need to be perfect, do it anyway
Destigmatizing the word “witch”
Trusting intuition and dispelling the fear of criticism
What’s your routine before going to bed? If you don’t have one yet, it’s about time we create one for you! Sleep has been the number one thing on my get-healthy list over the past year, so perk up your ears as I share with you some of my best tips for the best sleep ever.
In this episode you will learn:
Why do you need some kind of routine before going to sleep?
What is melatonin and what does it do?
How can you optimize your sleep and get the best sleep ever?
3 Key Takeaways:
It’s so important that we create a nighttime ritual because our bodies really crave routine.
We are very connected to the sun and the moon, which is why our hormones, specifically cortisol and melatonin, mimic the rhythms of light and dark.
One of the ways that you can optimize your sleep while you are awake is to expose yourself to sufficient sunlight during the day.
Action Steps:
Eat your last meal at least three hours before bed.
Turn the lights down low and avoid the blue light coming from your computer, TV, or cell phone at least an hour before going to bed.
Overhaul your bedroom and create a space that is conducive to sleep.
Soak in the tub before going to bed.
Avoid stimulants. This means no coffee after 2 pm or late in the day.
Have sex before going to sleep.
Go to bed before 11 PM.
Have a digital detox.
Samantha said:
“Getting outside is really going to be essential to getting good quality sleep.”
“Sleep is so important for overall health so you really want to make sure that you are creating a relaxing environment that will aid in the best sleep ever.”
Thanks for listening!
I would love to hear from you! Find me over on Instagram, @holisticwellnessfoodie, or come hang out with me in my Holistic Wellness private community on Facebook. Subscribe to this podcast on iTunes and leave me a review, and let me know how you’re liking the podcast!
What does preconception planning look like, and when is the best time to start? Toronto-based author, speaker, nutritionist, and founder of the Academy of Culinary Nutrition Meghan Telpner shares her own experience with preconception planning, miscarriage and pregnancy, and post-pregnancy. Hopefully, you, too, will be empowered to become your own best health expert and be inspired to find your own unique path to optimal health.
Topics Discussed in this Episode:
The UnDiet revolution
How Meghan’s own diet transitioned from diet to undiet
Meghan’s experience with miscarriage
What preconception planning looks like
The essentials you need to have during pregnancy
How to manage your diet post-pregnancy
Diet for babies
Key Takeaways:
The best time to start to start preconception planning is right now.
There are people who have healthy vegan pregnancies, but if your body is not getting the fats that you need and your body is asking for more protein and fat, it can be really challenging. It’s important not to deny what your body is naturally trying to communicate that it needs and to follow what you feel is best for you and your baby.
Through anecdotal evidence, it seems that a miscarriage is incredibly common before sustaining a healthy pregnancy.
The pill is completely toxic and will mess with your hormones potentially for the rest of your life unless you take active measures to clean up the damage that it does nutrient-wise and hormonally-wise.
The most effective way that women detoxify is through the placenta, into their unborn child, so the least amount of chemicals that end up in your body, the less work you have to do immediately before becoming pregnant.
The microbiome of your gut becomes the first microbiome of your child.
If you’re bringing a human into the world, the least you can do is get the toxins out of your life.
Action Steps:
Modify your diet according to what works best for you.
Detoxify and start living a clean lifestyle. Get rid of the products that contain toxic and unsafe ingredients.
Always have good protein sources and healthy snacks in your pantry.
Meghan said:
“I think that if we can bring humor and fun and joy into the process of living our lives, that’s beyond half the batter towards feeling good inside and out.”
“The time to start preconception planning is today. It doesn’t matter how old you are. If you’re 15 or you’re 25 or you’re 35, if you want to have children in your lifetime, you have to start now.”
Culinary Nutrition Levels affiliate link - Sign up to one of the certified Culinary Nutrition Levels through my affiliate link here and get a 60-minute Business Coaching Strategy session with me.
Treating Migraines, Headaches and Hormonal Sub-Types
00:56:12
Are you struggling with migraines and headaches? What causes them and how do you get rid of them? Headache specialist Dr. Robert Sheeler talks about the holistic integrative approach to treating migraines and headaches and finding the root causes that we can fix to make them go away.
Boys with migraine with aura often get it between ages 6 and 9, and girls will get it between ages 8 and 10.
People with migraine, in general, will have more depression, bipolar disease, more asthma, more restless legs, and a number of comorbid conditions that go along with it, and it tends to be two or three times as much in the aura patients than in the non-aura patients.
About 30% of people who have migraine have migraine with aura, which can be visual, sensory, linguistic or motor.
Women make up more than two-thirds of the people with migraine and tend to get more cycle-related things if they have migraine without aura.
Migraine without aura is very hormonally sensitive and will often onset on women around the time they have their cycles.
It’s falling estrogen levels that trigger migraines in the people who are hormonally sensitive.
Menstrual migraines are more intense and are harder to treat.
Around the time of perimenopause and menopause when estrogen levels are falling, women will have lots of increased headaches, whether it’s natural menopause or surgical menopause.
Getting your ovaries out before the age of 40 increases your risk of Alzheimer’s disease.
Action Steps:
If you have migraines, consider taking magnesium supplements.
Consider doing intermittent fasting. Don’t eat for 2 hours before you go to bed. Eat only during a 7- to 9-hour interval in a day.
Learn more about migraines and try to go to a doctor who’s interested in what you have.
Make sure your ferritin is up in the 50 to 75 range by paying strict attention to your diet or taking some supplements.
Take a dose of three tablespoons of freshly ground flaxseed (ideally organic) a day.
Robert said:
“[The holistic, integrative, functional approach] in terms of headaches is that it allows us to look for a root cause of things. It allows us to try to find something that we can fix that will make your headaches go away or virtually go away.”
“When a patient thinks they have migraine, 98% of the time they’re right. And when they think they don’t have migraine, 83% of the time they’re wrong. So most of the time, what you think is migraine is migraine and what you think isn’t migraine is migraine.”
Thanks for listening!
Important Announcements:
If you’ve got any questions or other meal prep tips that have worked for you in the past, I would love to hear from you over on Instagram @holisticwellnessfoodie. Do share your food prep and meal prep tips and maybe your cooking tips as well!
What is your hormonal hierarchy and how can you modify, adjust, and strategize your nutrition and your workouts based on it? Naturopathic and functional medicine doctor, Dr. Brooke Kalanick talks all about hormonal hierarchy, PCOS and lifestyle strategies for optimizing hormonal health.
Lifestyle and nutrition strategies for women with PCOS
The role that histamine plays on female hormones
The best workout approach that women can take for optimizing their hormonal health
How kale isn’t going to be the fixer of all things
Key Takeaways:
For the most part, if you’re showing up with irregular periods, cysts on your ovaries, insulin resistance or elevated androgens, those are all going to be signs that can help point you towards a PCOS diagnosis.
Inflammation is an underlying root cause for PCOS, so all women with PCOS should really be looking to manage all sources of inflammation.
If you’ve ramped up your training too much, one way to know that you’re overdoing it is if your ACES (appetite, cravings, energy, and sleep) are out of balance. If your appetite goes up, your cravings go up, your energy goes down or your sleep changes, you’re probably exacerbating cortisol with your training and you want to back that down.
Some classic signs of overtraining can be represented by the acronym RAMP, which stands for reluctance to train, achiness or excessive soreness, moodiness, and puffiness.
Action Steps:
Look into managing all your possible sources of inflammation.
Figure out your unique carb tolerance.
Dr. Brooke said:
“It’s just unfortunate that women don’t understand how their hormones are talking to them. All day long we’re getting biofeedback from our hormones, especially insulin and cortisol… so it’s really important to tune in to their signals.”
“Exercise is powerful medicine and I really think we can use it for healing, but it is a very quick way to burn yourself out, to create a lot of inflammation or oxidative stress and make those delicate hormone issues worse.”
Thanks for listening!
Important Announcements:
Our intensive two-hour Instagram Influence Masterclass is coming up on Wednesday, April 17 at 7 PM Eastern Time. So if you feel that you need some Instagram help, and you want to know how to use those hashtags as well as learn the secret ways to hide them, and you really want to engage with your community and build your community, then come join us!
Also, sign up for our weekly newsletter! And if you’re a health practitioner or an entrepreneur, be on the lookout for the Holistic Wellness Business Mentorship program that’s coming soon!
Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
In today’s solo episode, Samantha unpacks the top ways she’s overcome imposter syndrome and self-doubt. Experiencing imposter syndrome is completely normal, and also irrational — exploring your relationship to these feelings will help you squash the negative self-talk, allow you to be more present in your experience, and fully enjoy your entrepreneurial journey.
In this episode of The Wellness Witch Podcast:
Comparison, triggers, & creating healthy boundaries with social media
Giving yourself space & time to master your craft
Being present to your process & know you’re always becoming, never arriving
Not attaching yourself to timelines and achievement
Knowing your ‘why’ to let go of external validation
What to consider with pricing your services & ‘your worth’
How Junk Light is Ruining Your Health with Dhruvin Patel
00:40:29
Optometrist Dhruvin Patel is on the show to discuss why overexposure to blue light is leading to health issues related to our eyes, sleep, and skin. As the founder of Ocushield, he provides tips and products that can minimize blue light exposure and allow our eyes to thrive in the digital age we’re living in.
In this episode of The Wellness Witch Podcast:
How overexposure to blue light affects our eyes & sleep
Blue light affects skin health and aging
Tips & products to minimize blue light exposure
Why it’s crucial to protect children’s eyes from blue light
Run Over by Two SUVs Lead to the Creation of Alitura Naturals - Healing, Recovery & All Things Natural Beauty Care
01:00:02
How did Alitura Naturals come about? Former division one athlete, model, and actor turned entrepreneur Andy Hnilo shares how he ended up founding this amazing company after a life-threatening accident put his career on hold.
What the Alitura Clay Mask is made of and why it’s so effective
What sets the Alitura products apart
Andy’s health and beauty tips
How to use the derma roller and what it does for your skin
Key Takeaways:
The Alitura Clay Mask is an all-in-one facial treatment that creates an unmatched level of circulation on the surface of the skin while lightly exfoliating it.
There’s a lot of heavy metals, chlorine, and pollutants in our tap water. You’d want to clear those out with a filter and not absorb any of those through your skin.
The liver is your biggest detoxifying organ. As long as you’re keeping your liver healthy, that’s going to show in your skin.
Action Step:
Try the Alitura Clay Mask.
Follow Andy’s health and beauty tips:
Get a shower filter.
Use a good, healthy, organic detergent.
Eat fermented vegetables.
Exfoliate at least once a week.
Get some good sunlight.
Drink good spring water.
Eat nutrient-dense foods and take it to another level.
Use a derma roller.
Andy said:
“When you’re using yourself as a science experiment, it’s with zero intention to start a business. It took me maybe a couple of years to actually come up with a price and start charging people.”
“In our products, everything that made that final ingredient, it has a purpose. There are absolutely no fillers in our products.”
Thanks for listening!
Important Announcements:
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Interested in learning more about my ALIGN & LEAD BUSINESS MENTORSHIP Program? Email me at samantha@holisticwellness.ca
Save 15% off ALL Organifi products at organifishop.com. Check out Organifi Immune to help support your body during the cold and flu season. Use code HEALTHYHORMONES for your 15% savings
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use code - HEALTHYHORMONES
Save 15% storewide on LeesTea and LeesGhee (the one chai is my absolute fav!). Use code HEALTHYHORMONES
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs.
Summer is finally here! And it’s only fitting that we talk about the sun and its impact on our health. Here at the 5 myths that you need to know about the sun and your skin.
The 5 myths you need to know about the sun and your skin
The harmful chemicals that you need to avoid in sunscreens
How to practice natural sun safety
Foods rich in antioxidants that will help nourish and protect your skin
What products to invest in for sun protection
Key Takeaways:
It’s not true that sunscreen reduces skin cancer rates. According to the Environmental Working Group, skin cancer rates are rising despite our increase in the use of sunscreens.
High SPF doesn’t mean better sun protection. SPF values refer only to UVB rays, not UVA or UVC.
UVA and UVC rays penetrate more deeply into the skin and cause damage to the DNA.
Sunscreens with added antioxidants are not necessarily better for you.
Wearing oils with natural SPF is not enough for sun protection. If you’re not wearing something that’s broad-spectrum, you’re not blocking all of the UV rays.
Although vitamin D is important for overall cancer protection and we need to get our vitamin D from sun exposure, we still need to practice sun safety.
Action Steps:
Be conscious of the harmful chemicals that may be present in your sunscreen.
Be conscious of how much time you’re spending outside and how much sun exposure you’re actually getting.
Practice natural sun safety. Wear long, light layers that will cover your skin, as well as a hat and sunglasses.
Choose all-natural, organic sunscreen with broad-spectrum protection.
Samantha said:
“UV radiation, it increases free radical damage in our bodies, but antioxidants counteract that free radical damage. So you want to make sure you are including antioxidant-rich foods [in your diet] that are really going to help nourish and protect your skin.”
“Our life on this planet needs sunshine and it’s not the enemy. It’s just practicing safe sun protection and being conscious about our time spent out in the sun. It is vital that we get sun exposure, and it really isn’t the problem.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
As we approach the middle of our lives, many of our parents are getting older and, the reality is, we don’t know how much time that we have left with them. Today’s guest, Kute Blackson is a beloved inspirational speaker and transformational speaker who has dealt with and fully processed the death of his mother through the magic of surrender. We learn why, whether it’s familial loss, or just letting go of our ego’s desires, when we really step into surrender, we begin to experience incomparable freedom.
In this episode of The Wellness Witch Podcast:
When Kute discovered that being his father’s successor was not his own path
How Kute’s naivety and innocence served him when he first came to the states
Forgiveness begins within: Kute’s process of healing his relationship with his father
The number one lesson that Kute learned from his mother
How true surrender serves us in ways we can’t imagine
Q&A: Infertility + Healing from SIBO + Getting Back on Track After Falling Off the Wagon
00:38:03
Welcome to another Q&A episode! This time, I answer your questions around fertility and share some tips on how you can address it by making some changes in your diet. I also talk about what you can do to heal from SIBO and how to get back on track after falling off the diet wagon.
SIBO: What is it, how to find out if you have it, and how to go about testing it
Strategies to eliminate SIBO
How to get back on track after falling off the diet wagon
Key Takeaways:
Infertility is the inability to get pregnant after at least 12 consecutive months of unprotected sex.
Some interesting stats regarding infertility:
7.5 million women aged 15 to 44 have impaired ability to get pregnant or carry a baby to term, and 6.9 million women aged 15 to 44 have used infertility services.
10% to 15% of couples in the US are infertile, and up to 13% of female infertility is caused by cigarette smoking.
Irregular or abnormal ovulation accounts for approximately 25% of all female infertility problems.
Chlamydia causes about 4 million to 5 million infections annually in the US, and if that’s left untreated, it can cause infertility.
About one-third of couples in which the woman is older than 35 years have fertility problems.
When you have excess weight, it can increase inflammation in the body, and that can cause issues with implantation, especially if you’re doing IVF.
If you’re experiencing gas or bloating regularly or you’re dealing with a lot of IBS symptoms, there’s a strong likelihood that you have SIBO.
Action Steps:
If you’re having issues with infertility, find a support network and a community of women that you can connect with, and know that everybody’s journey is different.
Choose to eat organic as much as you possibly can.
Eat foods rich in omega-3s, which can help reduce inflammation and promote fertilization and implantation.
Eat foods rich in vitamin E and vitamin C, as well as foods rich in folate.
Eat lots of cruciferous vegetables and foods rich in zinc.
Avoid high-processed foods and be conscious of your consumption of grains, sugar, alcohol, and caffeine.
Get a clear picture of your fertility by testing your hormones and your thyroid.
Samantha said:
“Recognize that no one person’s journey is going to be the same. Everybody’s journey is different and what one woman experiences is going to be different from yours or how their treatment went will be different from yours.”
“More than anything, what I want for women is to just eat ridiculously healthy, good food and food that’s going to support their health and their hormones and their vitality and allow them to live a more powerful, happy, joyful life.”
Thanks for listening!
Important Announcements:
My podcast has been nominated for Podcast of the Year!!! If you tune in with me each week and you're loving all the content we share, I would so appreciate your vote :) You can VOTE HERE!
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Podcast episodes mentioned that you shouldn’t miss:
Q&A: Nutrition for PCOS, Morning & Nighttime Routines, Breast Cancer Prevention and Bone Broth
00:23:50
I am really excited to dive into another Q&A episode today! I hope to offer up some strategies and support to help you guys move forward from whatever it is that’s concerning you with regards to your hormones and your health. Let’s dive in!
Nutrition steps you can implement to better take care of your hormones
Creating more structure in your day to day with morning and night routines
Preventing breast cancer from becoming your destiny
Things that contribute to breast cancer risk
My favorite way to make bone broth
Key Takeaways:
Insulin is such a master hormone in your body that when it’s imbalanced or when you have insulin resistance, it starts to impact all your other sex hormones. Having high amounts of insulin can actually force your ovaries to overproduce testosterone.
Hormonal birth control increases the risk of breast cancer.
Women who drink two glasses of wine a night increase their breast cancer risk by 250%.
Action Steps:
Stop snacking. Instead, focus on a clean whole foods diet.
Have non-negotiables in your morning and night routines.
Eliminate or cut back on alcohol intake.
Have an exercise routine and make that commitment to daily movement.
Experiment and get creative in the kitchen using different varieties of fruits and vegetables.
Samantha said:
“The more frequently you eat throughout the day, the more you’re going to spike your insulin. So take out the snacks, eat in meals, and try and balance your meals with that protein, fat and fiber intake… that is by far the best way to support your insulin.”
“Remember, everything that we do for detoxification supports our liver, and our liver metabolizes our hormones. So really important that with a lot of hormonal conditions, we want to make sure that we’re supporting the liver as best as we can.
Thanks for listening!
If you haven’t done so yet, I would like to invite you to sign up for our twice-weekly newsletter, where you can find lots of amazing recipes and great content, plus exclusive discounts to some of our online programs! You can head on over to holisticwellness.ca/newsletter to sign up.
If you have any questions that you would like answered in future Q&A episodes, you can ask me over on Instagram, @holisticwellnessfoodie, or contact me through my website. And come hang out with me in my Holistic Wellness Private Community on Facebook.
Subscribe to this podcast on iTunes and leave us a rating and a review!
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Today we’re talking beans + healing with holistic nutrition practitioner, health coach, and author, Unique Hammond! Unique shares her powerful healing story with endometriosis and Crohn’s disease, and how the Bean Protocol completely changed her health and life.
In this episode of The Wellness Witch Podcast:
Unique’s healing journey with Crohn’s & endometriosis
Fundamentals of the Bean Protocol
Where to start: what kinds of beans + how much
Gut issues, weight gain, & is fat serving or hurting you?
256. Your Blood Is Lying to You: Why Minerals Matter with Barton Scott
00:54:59
So many of us have gone to our doctors, gotten blood work and told that everything looks fine…but we still don’t feel fine. Could your blood work be lying to you? In today’s episode, Samantha’s joined by Barton Scott, a biochemist and the founder and developer of Upgraded Formulas, a wellness company focused on identifying deficiencies and mineral products that are easilyabsorbed into your cells. Barton breaks down how and why minerals contribute to our overall health and why hair tissue analysis—not bloodwork—is the best way to get a truly accurate depiction of your mineral levels.
In this episode of The Wellness Witch Podcast:
How Barton’s mother’s sickness led him to make supplements
In this episode, Samantha goes deep and personal as she shares her journey through her miscarriage and the healing she found during a transformative Mushroom Retreat. Through her experience, Samantha highlights that healing is possible even in deep grief by addressing our fears and discomfort and that it often resides in the things we may be avoiding.
Today on The Wellness Witch:
The story of Samantha's miscarriage
Healing energy and transformative experience at a Mushroom Retreat
The importance of tuning into one's inner voice for guidance
The Five Foundational Supplements That All Women Should Take
00:33:32
What are the core supplements that everybody should take to support their whole body from head to toe? Listen in as I talk about the five foundational supplements that are incredibly essential in supporting your hormones, your brain, your heart, and your energy.
The five foundational supplements for everyone across the board
Vitamin D
Fish oil or omega-3
Magnesium
Probiotics
Juice Plus
Food sources of magnesium
The different benefits of Omega-3
Things to look for in a probiotic
Key Takeaways:
Vitamin D
Vitamin D functions more like a hormone in your body, and it’s really important for modulating your immune system, for brain development, and for hormone support. It’s also important in supporting bone density as well as insulin management.
Studies show that those with hypothyroidism tend to have significantly lower levels of vitamin D.
There have been some great studies showing that higher intakes of vitamin D were associated with lower risks of pancreatic cancer.
Studies also show that those who have any kind of psychiatric issues or neurological diseases are typically vitamin D deficient.
Fish Oil or Omega-3
Omega-3 is really a brain nutrient.
Omega-3 helps to switch off the genes that store fat and turn on the genes that break down fat. It reduces your risk of heart attack, stroke, congestive heart failure, and even diabetes.
Omega-3 can help your body to increase the utilization of fat storage from your fat cells.
One of the biggest things that many people experience from supplementing with omega-3 and fish oil is the reduction in their inflammation.
Omega-3 also helps to improve mental focus, memory, and overall brain function.
It increases your serotonin levels and has a very positive effect on your mood.
From a skin perspective, it helps to lubricate and support your skin internally.
Magnesium
So many people are deficient in magnesium and magnesium deficiency can really put you at a risk for impaired metabolic function and reduce your mitochondrial function.
There are lots of ways to get your magnesium. Foods rich in magnesium include leafy greens like spinach, swiss chard, turnip greens or beet greens, kale, bok choy, romaine lettuce, colored greens, broccoli, Brussels sprouts, cacao, avocado, different seeds and nuts, and fatty fish like wild-caught salmon or mackerel.
Magnesium helps to strengthen your bones by promoting healthy bone density. It is also involved with helping to control blood sugar levels, especially in people who have diabetes or may be at risk for diabetes.
Magnesium also helps to relieve constipation.
Magnesium is also great for sleep, protecting your heart, and any type of mood disorders -- anxiety, irritability, and even depression.
Probiotics
Our gut is basically home to approximately 100 trillion microorganisms and our gut contains 10 times more bacteria than all human cells in the body.
Some things that can really impact our gut and our gut flora are antibiotics.
After antibiotic use, the diversity of your gut flora isn’t recovered unless you supplement with probiotics.
Infants that aren’t breastfed and are born to mothers with bad gut flora are more like to develop unhealthy gut bacteria and that these early differences in gut flora may predict being overweight, developing diabetes, having eczema, psoriasis, depression, and other health problems in the future.
Greens Products or Juice Plus+
Juice Plus+ is a blend of 30 different fruits and vegetables, bridging the gap between what you should eat and what you do eat every day, so it’s really providing you with real food nutrition. It comes in three different bottles -- the Orchard Blend, the Garden Blend, and the Vineyard Blend.
PaleoGreens from Designs for Health is over 90% organic and doesn’t have grains, gluten, fructose, and soy.
Action Steps:
Get your vitamin D levels tested so that you can really gauge where you are on the range.
Work with a health practitioner to assess your dosing when it comes to magnesium supplements.
Support your gut by supplementing with a probiotic.
Make sure that your probiotics have live active culture, that there’s no sugar added, and that it’s enteric-coated so this can really help support with your digestion and bioavailability, especially if you have low hydrochloric acid or stomach issues and digestive issues in general. Enteric-coated will mean that it can help you absorb it much, much better.
When it comes to probiotics, look for a combination of different strains and at least 10 billion cultures. And make sure that it’s non-GMO certified.
Samantha said:
“I call [these supplements] the foundational five because I think that these are really at the core that everybody should take, and then on top of that, you can add in other strategic supplements based on your condition or symptoms or whatever you might be experiencing.”
“I don’t typically recommend multivitamins… because if you need to get a high dose of vitamins, you’re going to have to pop a lot… and oftentimes you’re just getting really crappy versions of the vitamins in there… Instead, I recommend a greens product or something like Juice Plus+.”
Also, sign up for our weekly newsletter! And if you’re a health practitioner or an entrepreneur, be on the lookout for the Holistic Wellness Business Mentorship program that’s coming soon!
If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Did you find yourself indulging a little bit too much over the holidays? How can you get back on track with your diet and your health and nutrition and balancing hormones now that the new year has come? A sugar detox just might be what you need!
Simple strategies for sugar detoxing that will help you combat sugar addiction
What sugar detoxing could look like
Why flour and artificial sweeteners are worse than sugar
How to support your cravings and balance your blood sugar
Key Takeaways:
Sugar is eight times more addictive than cocaine.
Sugar in all its forms, not fat, is the culprit behind many diseases as well as obesity.
When it comes to fat, it’s so essential that we eat the right kinds of fat and avoid trans-fats.
The average American consumes about 152 lbs of sugar a year, which is roughly 22 teaspoons every day.
Kids consume 34 teaspoons of sugar every day. That’s more than two 20 oz sodas, making nearly one in four teenagers prediabetic or diabetic.
A sugar detox will really help you break this addictive cycle of over-consuming carbs and sugar and just really managing these cravings that can really rob you of your health.
It can literally take just a matter of 10 days for you to start feeling better, losing weight, having more energy, sleeping better, and managing those cravings really, really well.
The first few days are going to be a little bit painful. You are going to have more cravings.
If you are really addicted to sugar and drinking a lot of artificial sweeteners in the form of diet drinks, those types of artificial sweeteners are even sweeter than sugar and eliminating those can be more challenging. And so it really does take time to rewire and reset your brain and your body.
Excess insulin means fat storage. If we have elevated insulin levels as well as elevated cortisol levels, then we are going to put more weight on our body.
Artificial sweeteners will increase your cravings, slow down your metabolism, and lead to fat storage.
Artificial flavorings trick your brain into wanting more food and to not feeling fully satiated so that you keep eating more and more.
Any form of liquid sugar calories can be worse than solid food because of how quickly it gets digested into the body. It’s basically like you’re mainlining sugar directly into your liver.
A can of soda a day increases a child’s risk of obesity by 60% and a woman’s chance of getting type II diabetes by 80%.
Studies show that inflammation triggers blood sugar imbalances as well as insulin resistance and type II diabetes. The major culprits are gluten and dairy.
Action Steps:
Make it a priority to get healthy. Focus on eating whole foods and eliminating sugar as much as you possibly can if you want to have longevity and vitality.
When you think about sugar, think beyond the sweets. A lot of people are overdoing it with grains and with bread, so be conscious of not just eliminating the sugar but also being conscious of how much flour products you are taking.
Key Strategies:
Make a decision to really actually detox and really decide that this is what you want for yourself, that you are going to commit to this, and that you are really going to put a strategy in place for yourself and figure out what that strategy looks like.
Commit to going cold turkey. Stop eating all forms of sugar, all flour products, and all artificial sweeteners. Also get rid of trans-fats or hydrogenated fats or foods with MSG or artificial flavorings that cause your taste buds to want and crave more sugar.
Don’t drink your calories.
Support your cravings and balance your blood sugar at the same time.
Power up with some protein. Eat protein at every meal, especially for breakfast.
Eat the right kind of carbohydrates. You can have unlimited amounts of carbohydrates in the form of vegetables.
Skip your grains, and maybe even the beans and legumes, for 10 days.
Make sure you are getting healthy fats.
Be ready for emergencies. If you are going to embark on a sugar detox, then you want to make sure that you have food on-hand.
Be conscious about stress. Studies show that taking deep breaths activate a special nerve called the vagus nerve that shifts your metabolism from fat storage to fat burning, and it can actually help you move out of the stressed state.
Take 5 slow, deep belly breaths: Inhale, extending your belly button, for 5 counts. Hold for 5 counts. Exhale, pushing your belly button into the spine, for 5 counts. Repeat 5 times.
Do this every meal, which will help support your digestion. Or do this first thing in the morning when you open your eyes and you’re lying in bed, or do this right before going to sleep.
Manage inflammation.
Get in the proper amount of sleep.
Don’t think about what you’re removing from your die but pay more attention to what you’re adding in to support your health.
If you feel like you can’t go cold turkey on sugar, then try replacing your sugar with things like stevia and focus on adding in some real whole foods like protein and fat and making sure you’re getting enough of them at each meal.
Pay attention to your carb cravings: How are they showing up? How do you feel by eating more fats and more proteins?
Samantha said:
“[Sugar detoxing] is not about deprivation. You can still enjoy delicious, healthy, amazing food... Having the right strategy in place can really help you to combat these cravings and overcome the sugar addiction.”
“True psychological addiction is something that has to stop completely, and many people do have a true psychological addiction to sugar. It really is just as addictive as cocaine.”
Thanks for listening!
Important Announcements:
I always welcome your inputs and suggestions for future episodes so come share your ideas with me over on Instagram, @holisticwellnessfoodie.
Don’t hesitate to learn more about the 12-week Metabolic Reset Weight Loss Program. If you’ve got sugar cravings, 100% this is the program for you! Click on the link and get a $100 discount as well as my BONUS DIY Beauty Care Videos!
If you haven’t yet left us a rating or a review, it would mean so much if you do. Happy New Year!
Supporting Hormonal Teenagers + Creating a Safe and Healthy Home + Simple Wellness Strategies for Women 40+
00:57:53
How do you deal with hormonal teenagers? Naturopathic doctor and mother, Dr. Rachel Schwartzman shares her insights about how to support teenagers and their overall health.
Dealing with hormonal teenagers, supporting their health, and optimizing their hormones
Women’s health and hormonal health
Strategies that women can implement to support their hormones
The benefits of acupuncture
The organic acid test and what it looks at
Creating a healthy home
What it means to be a birth doula
Key Takeaways:
Kids can start with herbs from as young as when they start eating solids.
When it comes to the products that you use, for something that’s chemical-based, you can find a natural alternative.
Cruciferous vegetables, the brassica family, are very good at detoxifying our hormones and are great for the liver.
Honey is the best cough syrup. When you add garlic to it, it’s very good for immune support.
Herbs can be a great medicine to help balance out our hormones.
Vitamin B6 helps to metabolize estrogen.
Acupuncture helps with symptom management and helping to balance out hormones.
Our best management for pain when giving birth is good labor support.
Action Steps:
Start your kids with herbs from a really young age.
Help your children to detox on a daily basis.
Rachel said:
“Being healthy and getting into our optimal health… it takes some work, but the pay-off is really great.”
“When we’re doing acupuncture, it’s really a great way to balance out the entire whole person. We’re not really working on just one symptom picture but we’re actually taking that whole person into consideration.”
Thanks for listening!
Important Announcements:
If you absolutely want to join the Metabolic Reset but missed the registration, send me an email at samatha@holisticwellness.ca or a direct message on Instagram. The next round starts next week and we kick-off as a community on March 2, 2020.
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
262. Connecting with Your Spirit Babies from Preconception to Birth with Emily Greene
00:59:13
Today on the show, Samantha is joined by Emily The Medium, a highly acclaimed psychic medium. Emily is an expert at helping families connect with the energies of their future children, or spirit babies, providing guidance and support during preconception, pregnancy, and during fertility challenges. In this conversation, Emily takes us on a captivating journey into the world of psychics, unraveling what it truly means to be one and revealing how each one of us possesses the potential to tap into our own innate, intuitive abilities. Get ready to discover the secrets to beginning your own communication with the souls of the children you're destined to have.
Today on The Wellness Witch:
What it really means to be psychic
Guiding couples through the experience of conscious conception
Where spirit babies come from and how they choose their parents
Spiritual fertility: Prepping your energy to begin building a connection with your child
Just how good are herbs for supporting hormonal health? Find out as I highlight the top 10 herbs that I’m using in my practice that have given some really wonderful results!
It’s great for hormonal regulation and also for treating rheumatic pain.
It’s wonderful for women’s reproductive health and has been used to treat almost every condition related to the menstrual cycle.
Studies have shown that it’s really effective in supporting and reducing hot flashes and mood swings that are often associated with menopause.
It’s been shown to improve ovulation and fertility in women who are specifically taking Clomid.
It’s also very inflammatory and can help reduce muscle pain by lowering hormonal levels.
Chaste Tree
Also known as Chaste Berry or Vitex, it’s considered one of the best herbs for regulating hormones and is used a lot with infertility and PMS.
It works best when a specific hormone called prolactin is high.
As is typically the case with most herbs, you have to stay on it for quite long-term, at least a good three to four months, before you can see any difference.
Take it first thing in the morning on an empty stomach.
It works directly with your pituitary gland to help regulate estrogen and progesterone production.
Garlic
It’s wonderful for treating high cholesterol and high blood pressure.
It has a ton of antibacterial properties.
Studies have shown that it effectively treats both bacterial vaginosis and vaginal yeast infections caused by candida.
Ginger
It’s great for colds and cases of flu, indigestion, menstrual cramps, and even arthritis.
It has a lot of anti-inflammatory properties.
It’s not going to specifically treat hormonal imbalances, but if you have menstrual cramps, or if you have nausea, specifically from pregnancy, ginger is a wonderful natural alternative.
If you’ve gone through chemotherapy or are going through chemotherapy and you have a lot of nausea, ginger will be great for that.
It’s also great for reducing pain that’s associated with both osteoarthritis and rheumatoid arthritis.
Lavender
It’s great for anxiety and depression, and for calming the body.
It can be great for headaches as well and can really help to promote restful sleep.
Research has shown that lavender is effective at reducing generalized anxiety and depression both when used as aromatherapy and when taken internally.
Turmeric
Curcumin is the main active plant chemical that’s found in turmeric, and it can treat numerous illnesses, diseases, and symptoms.
It’s very anti-inflammatory, which is wonderful for treating arthritis, endometriosis, or any type of chronic pain, and great for ulcerative colitis.
It’s also really potent in antioxidants.
Yarrow
It is wonderful for excess bleeding of any kind, as well as fibroids and endometriosis.
It’s great for ensuring a healthy flow of flood.
Ashwagandha
It’s used in many adrenal complexes because it can help to reduce cortisol levels and help regulate your endocrine system.
It can also help increase your libido.
It supports thyroid health by helping in the conversion of T4 to T3.
Rehmannia
It’s great for treating disorders that are related to the kidneys and to the adrenal glands.
It’s known as a longevity herb.
It’s a cooling herb that has the ability to balance what Chinese medicine calls yin in the body.
Clary Sage
It helps to regulate estrogen levels and reduce mood fluctuations
Action Steps:
Understand how these herbs can really be beneficial to your health. But don’t spend your money where you don’t need to. Check if you already have these herbs at home, in your fridge or on your kitchen counter.
Samantha said:
“Sometimes if there is something that’s too good to be true, well, it probably is. And especially in the health and wellness industry, there is not just one thing that’s going to be the healer for you… It is a combination of things, and we really can’t forget the foundational things.”
“It’s so unfortunate so many women are going on the pill because they’re using the pill to treat their menstrual pain or irregularity, and it’s not doing that. The pill is not addressing the underlying root causes of why you’re experiencing the pain.”
If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Why are house rules important? My man, Gaetan Boutin, joins me in this 100th episode, where we share our house rules and how they’ve helped us live the best life as individuals and as a couple.
Our house rules and how they’ve helped us live the best life and support each other
The list of things that we wanted in our house
Being conscious of using eco-friendly products
Living a toxin-free life
Key Takeaways:
Choosing your mattress is very important because a lot of the mattresses out there lets off a gas and you’ll end up breathing in chemicals while you’re sleeping.
It’s nice to have artwork that resonates and means something to you.
When it comes to infrared saunas, you want to make sure the wood doesn’t have any glues or stains or sealers. And with the infrared elements that heat, get the ceramic ones.
An infrared sauna is an incredible health tool and a very good investment.
Plants in the house help to purify the air and boost your mood.
When it comes to moving to a new house, what you should start with first is your cleaners, like what you use to clean your house with and what you do your laundry in.
A cluttered space is a cluttered mind. A clutter-free space sets your mind at ease.
Action Steps:
Get an organic mattress as well as organic sheets.
Be conscious of local and reclaimed wood.
Support local artists by buying their artworks for your walls.
Invest in an infrared sauna.
Build a home gym.
Get a water filtration system.
Be conscious of the products that you use to clean your house and everything in it, your clothes, and your body.
Keep your space clutter-free.
Gaetan said:
“As the sun starts to go down… we start to dim our lights as well. We do our best to mimic mother nature and the cycle of mother nature.”
Samantha said:
“If something needs to get done, we just do it. There is no bickering at each other about it… We just try to be conscious of having harmony in the house and being kind to each other.”
Thanks for listening!
Important Announcements:
We’ve opened registration to the Metabolic Reset program. Join now, make your health a priority, and be a part of our amazing community!
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Save 15% off North American Herb and Spice Products with coupon code HOLISTIC15%
AOR -- you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts.
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca
What happens when you have high estrogen levels, and what can you do about it? If you want to learn more about estrogen dominance, this podcast is chock-full with the information that will help you avoid it or heal it, and inspire you to make that change to hormonal health!
Topics Discussed in this Episode:
What is estrogen dominance?
What are the symptoms of estrogen dominance?
What are some causes of estrogen dominance?
What can we do to heal estrogen dominance?
Key Takeaways:
Estrogen dominance for women is the condition of having far too much estrogen in relation to other hormones, in particular, progesterone in the body.
With the overexposure that we have to plastics, chemicals, environmental toxins, food toxins, and stress, there is a good chance that many people are dealing with estrogen dominance.
One of the main reasons why there has been a noticeable rise in estrogen dominance among women is because the use of the birth control pill has become so popular.
The more fat cells you have, the more estrogen you will make. And the more estrogen you make, the more fat you will store.
Action Steps:
Do a DUTCH test or a saliva test to find out where your hormone levels are at.
Limit your soy and coffee intake.
Find a healthier alternative to the birth control pill.
Avoid personal care products that contain xenoestrogens and other toxic chemicals.
Filter your water and drink out of glass or stainless steel.
Eat enough fiber and choose organic as much as possible.
Dry brush.
Ditch the plastic.
Manage your stress.
Take supplements that can help with estrogen dominance.
Samantha said:
“The pill is really going to create the perfect storm for hormonal imbalances.”
“It’s really important to support a healthy body weight and to support detoxification overall.”
Thanks for listening!
If you are interested in diving deeper into your hormonal health, check out my six-week online program Healthy Hormones for Women. You can go at your own pace with weekly webinars tackling different topics like liver detoxification, gut health, blood sugar management, adrenal health, etc. Plus you also get an incredible cyclical meal plan!
If you have any questions that you would like for me to answer in future Q&A episodes, you can ask me over on Instagram, @holisticwellnessfoodie, or contact me through my website. And I would love it if you could hang out with me in my Holistic Wellness Private Community on Facebook.
Subscribe to this podcast on iTunes and leave us a rating and a review!
Using Nutrition + Superfoods to Heal Your PCOS - Part 2
00:42:45
How can you optimize and support PCOS through nutrition? In this episode, I dish out some strategies that will help you deal with not just PCOS but any hormonal balance at the end of the day.
Nutritional strategies to optimize and support PCOS
Preparing yourself mentally when it comes to food and your kitchen
Building a balanced plate
Why snacking isn’t good for you
Snack ideas for when you can’t resist it
Superfoods
Key Takeaways:
Eating an anti-inflammatory whole foods diet is going to benefit you if you’re dealing with insulin resistance, irregular period, hair loss, fatigue, PMS, menopause, thyroid issues, etc.
Healing takes time, and it is not linear. There are going to be so many ups and downs, and it’s so important that you recognize that you’re going to have good days and bad days.
All women with PCOS are different, so the approach to healing is not one-size-fits-all. What works for one woman doesn’t mean it’s going to work for you.
When it comes to building a balanced plate, there are a few things to focus on: healthy fats, protein, and the right carbohydrates and fiber.
The more frequently you eat throughout the day, the more you’re spiking your insulin levels. And the more your insulin spikes, the more it impacts your ovaries and sex hormones.
Action Steps:
Prepare yourself mentally when it comes to food and your kitchen:
Get clear on what it is that you want (i.e. the goals that you want to achieve with your health) and how you really want to feel.
Make a commitment to ditch your bad habits.
Get your kitchen ready and stock it with healthy food, ingredients, and products.
Spend some time planning your meals. Think about your week ahead so that you can start meal-prepping and perhaps batch-cooking.
Set realistic expectations for yourself.
Don’t compare yourself to somebody else’s journey.
Ditch the diet mindset.
Other tips to think about:
Eat intuitively. Take a few deep breaths before you eat. Don’t rush into your meals. Sit in peace and quiet without distractions.
Tune in to your hunger.
Appreciate your food.
Chew your food well.
Build a balanced plate.
Figure out the best plan of action for you to move forward in your healing journey.
Make sure you’re antibiotic- and hormone-free.
Manage your insulin levels.
Choose a good-quality protein powder
Samantha said:
“There’s no harm in going grain-free. And the great thing is, you’ve got lots of options to help you with that.”
“I don’t want anybody to ‘diet’. I want us to live it. And that’s what’s going to lead to longevity.”
Thanks for listening!
Important Announcements:
Join our Healthy Hormones Monthly Recipe Club for $9 a month! Not only do you get the meal plan but also the Pumpkin Recipe Ebook and the Thanksgiving Guide.
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Save 15% off your very first order on Naturamarket.ca - They carry the best health food products and they are my go-to source for all things delicious! A few brands that I order on the regular - nutpods, siete, lily's chocolate, bobs red mill, simple mills and primal palate spices. You're gonna LOVE shopping here. They only ship to Canada*
Save 15% off ALL Organifi products at organifishop.com. Check out Organifi Immune to help support your body during the cold and flu season. Use code HEALTHYHORMONES for your 15% savings
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use code - HEALTHYHORMONES
Save 15% storewide on LeesTea and LeesGhee (the pink chai is my absolute fav! and their maple ghee is amazing in coffee and perfect over roasted vegetables). Use code HEALTHYHORMONES - leesprovisions.com/healthyhormones
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. On this episode, Tanya mentioned the products- IMMUNO-MULTI and HEALTHY HORMONES.
Eating Intentionally, Connecting to Your Intuition & Ditching the Diet Mentality
00:43:35
How can you use your intuition to bring your hormones into balance? Holistic nutritionist and founder of Good Witch Kitchen, Kristen Ciccolini talks about going beyond the food and how you can get off the dieting mentality.
Connecting to your intuition means listening to your body. It’s not the easiest thing to do, but once you get the hang of it, it can lead to a lot of improvements in your health.
It’s a huge stress reliever to not follow any arbitrary rules and it feels really good to give your body what it wants. That enjoyment alone can be very healing to the body.
When you honor your body’s hunger signals without restricting foods you like or restricting your food intake to certain times of day, you’re eating when your body needs food so you’re regulating your blood sugar.
Intuition is really just information coming into your conscious and subconscious that helps you make more informed decisions. When you continuously use it to make food decisions that feel good, your hormones will eventually fall back into balance.
Eating with intention allows you to enjoy the experience more because you’re more present.
Having a positive image is separating yourself from what other people expect of you.
Action Step:
Listen to what your body is telling you in terms of hunger and all different areas of your health.
Acknowledge that time is a construct. There is no reason that you have to wait a certain time of day to have a meal.
Practice eating intentionally.
Plan your meals.
Practice journaling.
Clean out your social media feed and get rid of anything that doesn’t make you feel good or gets you in that comparison trap.
Kristen said:
“For some people, dieting can go beyond what’s mentally healthy for them and it causes anxiety around food -- they’re afraid to eat the wrong things.”
“Meal planning can be a tool that really supports your intuitive practice because it ensures that your needs are met throughout the day.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Download Kristen's 6 Ways to Superpower Your Intuition Every Day ebook here
Learn more about our 12-Week Dutch Hormone Program and Testing here
Save 15% off ALL Organifi products at organifishop.com. My favourites are the Organifi Gold in Chocolate and GLOW. Use code HEALTHYHORMONES
AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts.
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca.
267. Reconnecting with Your Body Through Aromatherapy with Amy Anthony
00:51:10
Today, Samantha embarks on an aromatic journey with a certified clinical aromatherapist and aromatic gardener, Amy Anthony. Together, they dive into the wonderful world of aromatherapy, sharing exciting tips on reconnecting with your body, tackling stress, improving sleep, and boosting skin health using essential oils. Tune in to discover the magic of aromatherapy and holistic well-being.
Today on The Wellness Witch:
How essential oils can enhance your well-being
Reconnecting with your body on a deeper level through aromatherapy
How to Combat Night Time Snacking + Weight Loss Strategies That Go Beyond the Food
00:46:56
What’s the one thing you can do that’s going to help you lose weight? Well, that doesn’t exist. Losing weight doesn’t work that way. But if you want to learn some strategies that you can implement and to make better choices, you’ve come to the right podcast.
How you might be approaching weight loss in the wrong way
Getting your mindset right when it comes to weight loss and going beyond the food
Strategies to overcome night-time snacking
The delayed gratification technique
3 key things to losing weight:
Key Takeaways:
There is no one-size-fits-all approach to losing weight. It’s a combination of multiple things that makes weight loss successful.
Night-time snacking is one of the reasons why people gain weight.
Can diet supplements be helpful? Absolutely! But that doesn’t mean they’re a magic fix.
3 things that are key to losing weight:
You need a plan to follow.
You need accountability.
You need a support network.
Action Steps:
Do away with diet pills. They won’t get you anywhere.
Anticipate the feelings that lead you to night-time snacking and come up with an activity that’ll interrupt that pattern.
Implement the delayed gratification technique. Instead of getting up and grabbing the food that you’re craving for right away, take out your phone and set the timer for five minutes, and sit with that uncomfortable feeling.
Create a clear and compelling vision for your future health.
Declutter your space. You want to be in a space where you feel calm and confident.
Find outlets that will help you deal with stress.
Samantha said:
“When you can better yourself and show up more powerfully in your life, you will make better choices that are in alignment with the life that you truly want.”
“You have to show up for yourself. You have to take action. You have to make yourself a priority. You have to invest in yourself. Sometimes that can be really scary but nothing changes if nothing changes.”
Thanks for listening!
Important Announcements:
My podcast has been nominated for Podcast of the Year!!! If you tune in with me each week and you're loving all the content we share, I would so appreciate your vote :) You can VOTE HERE!
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
217. The Power of Medicinal Mushrooms for Whole Body Health with Brandi Garden
00:59:11
Brandi Garden is the owner of Eversio Wellness, a family-owned and operated Canadian mushroom wellness company with the mission to change lives through fungi. The fungi kingdom found Brandi after three bouts with skin cancer caused by the pharmaceutical she’d been prescribed for over a decade. She’s since started Eversio with her husband and has become a passionate advocate for the daily use of medicinal mushrooms as preventative and natural medicine and an alternative to pharmaceuticals.
In this episode of The Wellness Witch Podcast:
Brandi’s third battle with skin cancer
5 things to look for when buying high-quality products
Pushing for the legalization of psychedelic mushrooms
Where to start on your mushroom journey
This show is sponsored by:
Eversio | Go to eversiowellness.com and save 15% off with code “WellnessWitch”!
The holiday season is here again! If you’re still stumped on what to get your friends and family, listen in as I dish out my top 10 healthy holiday gift ideas.
What you’ll find in my book: The 30-Day Hormone Solution
How the Waterpik Water Flosser works
Why doTERRA Oils make for great gifts
Why you need the Vitamix Blender, an air fryer and the Instant Pot in your kitchen
Why I love Perfect Keto
Why kettlebells are perfect for workouts
Key Takeaways:
The 30-Day Hormone Solution will guide you through how to optimize your menstrual cycle, how to support adrenal health and thyroid health, how to optimize your gut health and detox your body, and how to get the best sleep ever.
Causebox is the kind of gift that keeps on giving because the person you’re giving it to doesn’t just get it once but every quarter.
You can do so many amazing workouts with just a kettlebell.
Action Steps:
Gift The 30-Day Hormone Solution to yourself or to any woman in your life.
Consider getting a Vitamix blender if you don’t have one yet.
Check out an air fryer and get an Instant Pot of you don’t have one yet.
Samantha said:
“I don’t want to get caught up in the cycle of just buying things just to give somebody something. I want there to be a story behind it. And I want to know my dollar is going somewhere really good.”
“I hope you are going to enjoy this month, this December. Take it all in because it goes so fast and the holidays are just so fun. Spend some time with friends and family.”
The Metabolic Reset is currently open for registration and it’s currently on SALE! From January 13, 2020, it’s going to be 8 weeks of amazingness!
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
doTERRA Oils/Products - Email me if you'd like to set up a call and put together a custom kit at samantha@holisticwellness.ca or you can order through my link here.
Wherever you may be in your health journey, this podcast is the perfect starting point for you to dive in and get all your health puzzle pieces in place. Inspired by the many conversations I’ve had with the countless women that I’ve coached over the years, this podcast is the perfect tool that can help you enjoy a better quality of life, less disease, more vitality and better hormonal health!
In this episode you will learn:
What inspired me to start this podcast
How I got into the health space as an online nutritionist and a women’s health coach
What you can expect from this podcast
3 Key Takeaways:
When women start to care for their bodies and fuel their bodies with nutrition, movement, and a whole lot of self-love and kindness, they start to stand more powerfully, make better choices in life and create more possibility for their future.
If you feel something is off with your body, don’t ignore it. Don’t just think your symptoms are normal because you’re getting older. It is really time to tune in and it’s never too late for transformation.
When it comes to supporting our health and hormones, there are many areas we need to start giving our energy to — nutrition, sleep, stress management, exercise, beauty care, our environment, relationships and so much more.
What you can expect from this podcast:
You can expect an incredible lineup of coaches, functional medical practitioners, naturopathic doctors and badass women and men who are going to change the game for you when it comes to health, hormones and all things personal growth.
You can also expect a lot of solo episodes where I will be diving into all kinds of topics from detox to clean beauty to autoimmune, nutrition, food and everything in between.
There will also be Q&A episodes where I will be answering your most pressing questions about hormones, stress, life, beauty care — you name it!
Samantha said:
“Where I am today with my health has been a 20-plus year journey of experimenting, learning, and testing.”
“You need to start paying attention to the whispers of your body. You need to listen closely.”
Thanks for listening!
I hope this podcast becomes the inspiration and education you need to create lasting change with your health, your hormones, and your life!
If you have any questions that you would like for me to answer in future episodes, you can ask me over on Instagram, @holisticwellnessfoodie, and feel free to join my Holistic Wellness private community in Facebook. Subscribe to the podcast on iTunes and leave us a review!
How can you tell if your hormones are balanced or not? We have talked so much about hormones in the past, what more do you need to know? To have an even better understanding of hormonal health, let’s dive into adrenal and thyroid health and learn more about the roles that the liver and the gut play when it comes to our hormones.
The important functions of the adrenals, the liver, the digestive system, the thyroid and the gut that are related to hormonal health
The danger of having excess cortisol
Managing your adrenals through food
Foods that support liver detoxification
What happens when we can’t properly digest our food and how to improve digestion
Foods that support thyroid health and gut health
Key Takeaways:
Having stable blood sugar means being able to last between 4 to 6 hours between your meals without snacking and actually feel balanced and stable, without headaches, without feeling anxious, and without irritability.
The liver is really important when it comes to hormonal health because it converts your T4 thyroid hormone to the active T3 that you need.
When you have hypothyroidism, you will often find that your digestion slows down as well.
Your intestines aid in the elimination of toxins and play a very protective role against many health conditions as well as help regulate your hormones.
Different bacteria in your gut help you produce hormones as well as certain vitamins and minerals.
If you have high-functioning adrenals, it means you have a low-functioning thyroid.
Action Steps:
Manage your stress. Take some time to relax, unwind and do self-care.
Take the necessary steps to support your microbiome.
Improve your digestive health by loading up on prebiotics.
Eat the healthiest, cleanest diet that you can.
Make sure to get good quality sleep.
Make a list where you may be neglecting your sleep, where in your life you may need to better manage your stress, what’s happening in your life in terms of your bedtime routine and your wake up, what’s going on with your food intake and whether or not you’re staying hydrated. See where you can make some improvements.
Samantha said:
“Our hormones, we often think of estrogen and progesterone and testosterone but we have many hormones that regulate the functions in our bodies and that interact with each other, which can make it quite complex sometimes to really understand.”
“Those three things, food, stress management, and sleep, will have such a positive impact on all of these areas -- on your intestinal system, on your thyroid, on your adrenals, on your ovaries, on your liver.”
Thanks for listening!
Important Announcements:
If you have Hashimoto’s or an autoimmune condition or you are looking for further support for your thyroid gland, we offer an amazing step-by-step plan to take you through a healing journey. Go ahead and check out our four-week Healing & Dealing with Hashi’s online program! And if you have any questions, you can find me over at Instagram @holisticwellnessfoodie, contact our team, or send me an email.
Outside of that, I want to invite you to come hang out with me and the awesome women in the Holistic Wellness Private Community on Facebook where we continue the hormone conversation and so much more!
For everybody that leaves a review of the podcast, you can take a screenshot of your review and email it over to me and you can get our free three-day hormone balancing meal plan.
Recommended Products:
Simple Mills Crackers
Organic Adaptogenic Powder from Anima Mundi Apothecary
You can get these products over at PureFeast and save 10% off of your first THREE orders over $75 + free shipping with coupon code - HOLISTICWELLNESS.
What is hormone replacement therapy and how can it significantly impact our quality of life? What measures can we take to promote longevity? If you’ve got the same question or similar questions to that one, then this episode is perfect for you! Dr. Stephanie Gray shares her knowledge and expertise to help us figure out some of the root causes of our health problems and the ways in which we can fix them.
The house blueprint analogy to taking care of your body’s health
The difference between synthetic hormones and bioidentical hormones
The link between hormones and autoimmunity
Where bioidentical hormones have the greatest impact
Who should not use bioidentical hormones
What monitoring your hormones look like
The important areas we need to focus on in order to support our hormones naturally
The different types of testing options and when to get them
Key Takeaways:
Just because someone has had a hysterectomy, it doesn’t mean she automatically needs to take hormones, especially high doses of hormones.
There is a huge role for hormone replacement therapy in the autoimmune community. Studies show that the higher your hormone levels get, the more reduced your autoimmune symptoms will be.
Progesterone is the most soothing, calming hormone. It is great for sleep, it is great for anxiety, and it is great for bone density. But it is the first hormone to decline and can start declining as early as our late 20s.
Boosting the estrogen can help get rid of menopausal symptoms like hot flashes and night sweats, and help with memory and cognition.
Testosterone is just as important for women as it is for men and help with mood, motivation, drive, libido, and energy.
You need a functional medicine practitioner to help you rebuild your body.
Action Steps:
Get blood work done to assess your hormone levels.
Depending on your situation, consider getting hormone replacement therapy.
Make lifestyles changes by allotting time for meditation, yoga and/or deep breathing.
Fix your nutritional deficiencies by taking supplements as needed.
Focus on reducing your toxin exposure.
Do a liver detox.
Stephanie said:
“Stress is your body’s biggest hormone hijacker. It’s going to rob you of your important hormones. So you’ve got to figure out the best means for you to reduce stress.”
“We have to cut ourselves some slack and know that every day we can make changes to better our health, and we’re going to have those realizations. Ten years from now, we’ll still be uncovering new surprises, but the important thing is that we’re willing to change and we’re learning as well, and we understand it’s a journey.”
If you purchase the book, you get 2 free pdfs (a quickstart guide and pdf of questionnaires to help you determine where you need to start)
Sponsor Links:
Natures-Source.com - enter code - HOLISTICWELLNESS for a 10% savings. Free shipping to Canada and the US with orders over $50. *You must create a free account in order to use the coupon code. Code cannot be combined with other discounts and offers.
PureFeast - Save 10% off your first THREE orders over $75 + free shipping with coupon code - HOLISTICWELLNESS
Essential oils always make amazing gifts. And especially this year when there’s been this bigger awareness about taking responsibility for how we’re showing up for our health, essential oils fit in beautifully.
If you are ready to ditch your toxic cleaning products, revamp your skincare, and also support your hormonal health, adrenal health, energy, digestion, etc., essential oils are the way to go.
If you’re looking to support your hormones and take it up a notch in the new year with your health, and get on a better routine, gift yourself with some amazing supplements.
For somebody who really wants to step up their health in the new year, a great gift idea would be to give them the tools that will help them be successful.
Action Steps:
Make DIY essential oil gifts for friends and family. You can buy some empty bottles and make DIY all-purpose cleaners and roll-on blends.
Support your loved one’s health or longevity by gifting them with supplements.
Peruse the Natura Market website: Naturamarket.ca and put together nice little gift packs for friends and family.
Head over to hormonesolutionbook.com and gift The 30-Day Hormone Solution to yourself or someone who wants to dive deeper into hormonal health.
Put together meal prep kits, sleep kits, and fitness kits to give as gifts.
Make coupons.
Samantha said:
“It’s your decision; it’s your choice how you want to head into the holiday season… Especially this year with everything that we have all been through, with what’s been going on with the pandemic, we need these things to celebrate.”
“Make sure that you give yourself some downtime and some time to truly celebrate and enjoy the holiday season.”
Thanks for listening!
Important Announcements:
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
Save 15% off ALL Organifi products at organifishop.com. Check out Organifi Immune to help support your body during the cold and flu season. Use the code HEALTHYHORMONES for your 15% savings.
Save 15% storewide on LeesTea and LeesGhee (the pink chai is my absolute fav! and their maple ghee is amazing in coffee and perfect over roasted vegetables). Use the code HEALTHYHORMONES - leesprovisions.com/healthyhormones.
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress.
Save 15% off your very first order on Naturamarket.ca - They carry the best health food products and they are my go-to source for all things delicious! A few brands that I order on the regular - nutpods, siete, lily's chocolate, bobs red mill, simple mills and primal palate spices. You're gonna LOVE shopping here. They only ship to Canada*. Use the code HEALTHYHORMONES and save 15%.
Tip to Glowing Skin, Safe Sun Protection & Toxic Chemicals in Your Products
00:47:35
Are you excited to have fun under the sun this summer? Naturopathic doctor and clear skin expert Dr. Jen Newell shares some really great insights and advice about taking care of our skin, what brands to choose and what to look for in a sunblock. It’s a really great conversation to have as we head into the summer months but also to have beautiful, clear, glowing skin all year round.
Topics Discussed in this Episode:
Why sun care is important
The difference between UVA and UVB rays
What the SPF number tells us
What ingredients to look for and what ingredients to avoid
How to treat sunburn
What to do with hormonal acne
What really happens to our skin and our hormones when we apply toxic products on our skin
Clean beauty care and the clean beauty brands you should check out
Caring for your skin from the inside out
Customized cosmetic procedures
Key Takeaways:
Applying sunscreen is the best thing that we can do to reduce the signs of aging. About 90% of the signs of aging that we actually see on our skin is due to sun exposure since childhood.
It’s important to consider not only the SPF but whether or not the sunscreen is broad spectrum
Antioxidants amplify the benefits of your sunscreen and help undo some of the damage that’s been done to the cells.
When zinc oxide or titanium dioxide is included in the ingredients of a product, then it has some degree of sun protection.
A lot of the topical acne treatments that are available in drugstores actually have ingredients in them that prime the skin for more pimples later.
The ingredients that are in cosmetics are becoming a women’s health issue because they affect hormones so strongly.
Our skin is not a sponge. It’s a great barrier that’s meant and designed to block things from being absorbed. Unfortunately, synthetically-produced ingredients that are causing hormonal imbalances often act as accelerators and amplify the absorption of other ingredients.
Action Steps:
Wear at least SPF 15 sunscreen on a daily basis even when it’s cloudy.
Use aloe vera on sunburns.
Choose a moisturizer that contains antioxidants.
Keep yourself hydrated.
Use clean beauty products.
Dr. Newell says:
“Your skin is a great barometer of internal health.”
“Eating every color of the rainbow is key.”
Thanks for listening!
Check out my six-week online program, CleanBeautyU, where I guide women through how to holistically and naturally take care of both the internal and external side of skin care. It’s currently on sale and you can start as soon as you sign up!
As always, I would love to hear from you! Find me over on Instagram, @holisticwellnessfoodie, or come hang out with me in my Holistic Wellness Private Community on Facebook. Subscribe to this podcast on iTunes and leave us a review so I know how you’re liking the podcast!
275. What Really Matters When It Comes To Health and Healing with Josh & Jeanne Rubin
01:03:37
In this episode, join Samantha in an engaging discussion with Josh and Jeannie Rubin, also known as the Real Food Gangstas. They focus on holistic approaches to health, debunking myths about vitamin D, and emphasizing the role of sunlight and circadian rhythms. Josh and Jeannie advocate for a varied, natural diet and a tailored approach to fitness, aligning with the body's rhythms. They emphasize the power of small lifestyle changes over quick fixes, offering insights into achieving sustainable wellness.
Today on The Wellness Witch:
Aligning lifestyle with body's needs enhances overall wellness
Debunking misconceptions about the importance of sunlight and circadian rhythm
Emphasizing a natural, diverse diet for thyroid and metabolic health
Tailoring workout times and intensities to natural body cycles
Advocating gradual lifestyle changes for long-term health improvements
This show is sponsored by:
Orange Naturals | Go to orangenaturals.com and save 15% off with code WELLNESSWITCH
210. Shamanism, Crystals, & Sound Healing as Medicine with Rebecca Keating
00:42:18
Today you’ll hear why Rebecca Keating went from being a Registered Nurse to a Shamanic and Kambo Practitioner. She is also an ecstatic dance facilitator, quantum energy healer, founder of Shaman Sisters, and the author of The Ultimate Guide to Shamanism. In Samantha and Rebecca’s conversation, they dive deep into shamanism and the power of using the energy of crystals and sound for healing. Rebecca also talks about crystalline frequencies and how our bodies are changing, along with what she’s learned about herself and life through plant medicine.
In this episode of The Wellness Witch Podcast:
Why Rebecca went from nursing to shamanism
Using crystals to bring in the energy you desire
Shamanism for healing & the power of prayer/intention
Crystalline frequencies: how our physical bodies are changing
How sound is used as medicine
Speaking her truth & connecting to ancestors through plant medicine
Where to start with integrating spiritual practices
254. Leaning Into Life, Breathwork and Plant Medicine with Giovanni Bartolomeo
01:03:49
Today’s guest, Giovanni Bartolomeo, is a full-spectrum entrepreneur, personal development coach and breathwork instructor who holds a deep reverence for the power plant medicine. After establishing himself within his multifaceted, but more traditional, career path—with a wife, kids and a nice BMW in the driveway—Gio realized that he still felt empty inside. Not too long after that, he found himself amidst a plant medicine ceremony in a foreign country, at which point his family and friends became fully convinced that he had lost his mind. Slowly, but surely, Gio’s shifted demeanor and outlook on life became undeniably apparent and the people around him began to listen. He’s since assumed the role of spiritual teacher, with the aim of helping others find a similar type of fulfillment and purpose for themselves.
In this episode of The Wellness Witch Podcast:
How Gio was influenced by the constant hustle and grind of his Italian culture
The google search that changed the course of Gio’s life
What happened after Gio’s documentary film file was corrupted
How he independently developed the elemental breathwork technique
Food Sensitivities and Your Hormones + Skin Health & Digestion
00:47:39
Do you want to learn more about food sensitivities and how they are related to your hormones? Perk up your ears as the creator of the Maxim Movement, Dr. Andrea Maxim shares so much goodness on today’s podcast.
Topics Discussed in this Episode:
The first step towards treating and supporting our hormones
Causes of inflammation in our gut
How we can reintroduce foods that we avoided during the treatment of our gut
Why we should pay attention to skin care and the importance of getting off the dead top layer of skin
Nutritional protocols for women suffering from things like estrogen dominance, PMS, and PMDD
Herbs and homeopathies to treat hormonal imbalance
What we can do in our everyday life that’s going to create this healthy foundation for healthy hormones
Key Takeaways:
When it comes to hormonal problems, everything stems down to your digestive system.
Food sensitivity is the number one thing we have to be ruling out and treating.
A food sensitivity is not an allergy. It’s based more on the immune system’s reaction to the proteins in those foods so it’s not something that you’re always going to have the exact same reaction with
Most of the skin cancers that happen are actually at the dead skin layer right at the top surface of your skin. If you don’t do exfoliation or any type of skin treatment to remove that dead skin layer, malnourished, misshapen cells could actually start to lend to worse things like skin cancers.
Natural remedies and natural ways of treating the body are not drugs and so they take a longer time to work.
When your body is starting to show you these signs and symptoms, like fatigue, brain fog, skin changes, joint issues, etc., one of the big factors that you might be missing or not taking into consideration is giving your body the basic nutrients that it needs.
Women’s brains don’t compartmentalize very well and are constantly all over the place (logical, emotional, spiritual, personal, etc.). We’ re using up our resources at a much faster rate, so we have to be nourishing our body.
Action Steps:
Do gentle exfoliation two to three times a week and get skin treatment like wet microdermabrasion once every two to three months.
Keep yourself hydrated by drinking lots of water
Use herbs in combination rather than just one on its own.
Eliminate any form of dairy in your diet.
Nourish your body well.
Go to bed before 10:30.
Dr. Maxim said:
“Acknowledge how busy or stressed out your lifestyle is and nourish accordingly.”
“Learn to just be unwaveringly selfish.”
Thanks for listening!
I would love to hear from you! Find me over on Instagram, @holisticwellnessfoodie, or come hang out with me in my Holistic Wellness Private Community on Facebook. Subscribe to this podcast on iTunes and leave us a review so I know how you’re liking the podcast!
What are the factors that affect breast health? How can we keep our breasts healthy and beautiful? Find out in this episode that’s dedicated to all the women out there who are struggling with breast cancer and other breast-related diseases.
It is known that 1 in 8 women will suffer from a serious breast health issue in their lifetime.
Many different factors impact breast health:
Genetic factors
Different environmental factors such as toxins and pathogens
Psychological and physiological stressors
Hormonal factors
Estrogen dominance can lead to a lot of issues with breast health and ovarian health.
We can reduce the risk of breast-related diseases by approximately 90% with the implementation of healthy everyday strategies.
Vitamin D can reduce the risk of breast cancer by up to 60%.
Research shows that women in tropical countries have less risk of breast cancer due to sufficient healthy vitamin D from sun exposure.
Massaging the tissues around your breasts are great for the lymphnodes around your breast.
Action Steps:
9 things you can do to keep your breasts healthy:
Get your vitamin D levels tested annually and supplement when you’re at the low end.
Engage in movement such as 60 minutes of walking every day.
Get enough good quality sleep, and strategize around optimizing your sleep.
Support your body with healthy phytoestrogen foods.
Make sure that you reduce your environmental exposure to chemicals and toxins.
Optimize your diet and don’t underestimate the power of food.
Reduce and manage your stress.
Maintain a healthy body weight.
Administer a self-breast massage.
Samantha said:
“We really want to implement lots of self-care and lots of time for rest and relaxation. This is how your body recoups, regenerates, and detoxifies.”
“If we can’t manage the lifestyle stuff, it doesn’t matter how many supplements we pop and we take because it’s the lifestyle stuff that’s adding fuel to the fire.”
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breath work exercises and so much more inside this program to help you feel your very best!
Head to https://eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. I absolutely love the Maple toasted hemp seeds and the full spectrum extra-strength CBD oil, which I use before bed.
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend and their delicious Green Juice Powder. Use code HEALTHYHORMONES | Check out the green juice here - https://www.organifishop.com/products/organifi-green-juice-1-bottle
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. I also like adding their amino acids to my pre or post-workout smoothies. My go-to's are L-glutamine and L-tyrosine. Head to https://canprev.ca for more info on Canprev products. Be sure to check out the NEW Liposomals from Canprev. Currently, I'm using their Vitamin C and Curcumin Liposomal and more products are launching soon! - https://canprev.ca/products/curcumin100-liposomal
The Women's Brain - The Impact of Our Hormones, Social Connections and Simple Daily Strategies to Optimize Brain Health
01:00:18
How is a woman’s brain different from a man’s brain? How can women optimize and support their brain health? Neuroscientist Dr. Sarah McKay specializes in translating brain science research into simple, actionable strategies for peak performance, creativity, health, and wellbeing. In this episode, she shares her insights into the neuroscience of women’s health, hormones, and happiness.
The neuroscience of women’s health, hormones, and happiness
The difference between the male and the female brain
How the brain impacts our emotions and behaviors
The different life stages in a woman’s life and what happens to the brain in each of those stages
Simple day-to-day things that you can do to optimize and support the health of your brain
Key Takeaways:
The social experiences we have throughout our teenage years and early 20s are really important in shaping our brains. The more positive life experiences we can have at that point in time are definitely the ones that we want to have.
One of the most significant changes we see in terms of the structure of the woman’s brain changing is during her first pregnancy.
Men and women are very different hormonally and those hormones will impact the brain. So there is definitely a difference in emotional behavior between men and women.
Our brains learn to predict our emotional status based on the context, based on our experiences, and based on what is happening in our bodies. Hormones are not the sole provider of our emotional state.
Action Steps:
Optimize your brain health:
Eat more vegetables.
Get enough sleep when it’s dark and do things outdoors under natural sunlight.
Don’t consume too much artificial light.
Sarah said:
“I think it’s a massive misunderstanding that male brains and female brains are entirely different species… if we were to scan two brains, we would never be able to know whether it’s a male or a female.”
“Hormones have absolutely no bearing on cognitive capacity or ability -- all those thinking tasks that we can do.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
271. How to Clear Acne Naturally with Maria Marlowe
00:35:04
Tired of the never-ending battle with acne? In this episode, Samantha chats with Acne Nutritionist Maria Marlowe, who shares her journey of overcoming acne, emphasizing the transformative influence of dietary changes. Maria stresses the vital link between gut health and skin, advocating for a holistic approach that integrates fermented foods and probiotics. Tune in to gain practical, science-backed advice that can help you conquer stubborn acne and reclaim your health through holistic wellness.
Today on The Wellness Witch:
Acne and its relationship with dietary choices
Exploring gut health, diet, and well-being connection
The impact of stress and lifestyle factors on skin health
The benefits of simplified skincare and holistic solutions
Q&A: Adrenal Fatigue, Inflammation and Tips to Work Through Fear and Doubt while Growing Your Business
00:55:53
Welcome to our last Q&A episode for 2020! Here I talk about what to do for adrenal fatigue and inflammation as well as share some tips to overcome doubts and fears while growing your business.
Some important tests to ask for when going to your doctor
Adrenal fatigue and its symptoms
What you can do to heal your adrenals
Managing inflammation and getting your health back on track
Dealing with doubts and fears when it comes to your business
Key Takeaways:
The more we can clear out from our body, the more we can show up in a true, authentic, powerful way; the more we can connect to our intuition and our gut, and start acknowledging the things that feel right and don’t feel right. From there, we can start to make clear decisions and ask the right questions.
Some key tests to ask for when you see your doctor:
A ferritin test
A vitamin D test
The hs-CRP test
A full metabolic panel
A full thyroid panel
The DUTCH test
Roughly 70% to 80% of doctor visits are stress-related conditions.
The number one essential to healing your adrenals is sleep. And it’s the number one thing for overall hormonal health.
The big three triggers for inflammation are gluten, dairy, and sugar.
When doing an elimination diet, don’t just get hung up on the stuff that you can’t have. Think about all the things that you can have and bring them into the diet.
Action Steps:
Work on yourself, and work through the fears and anxieties and how you’re showing up in the world. Work on how you’re communicating and connecting with people.
Work on healing your adrenals if you’re experiencing adrenal fatigue:
Practice relaxation and meditation techniques.
Use an infrared sauna.
Get enough sleep.
Ditch the sugar and the caffeine.
What to do to manage inflammation:
Eliminate gluten, dairy, and sugar from your diet.
Supplement with omega-3s.
Hyperhydrate. Drink at least 3 liters of water a day.
Accept the fears and doubts that you have around your business. If you don’t, building your business is going to be unenjoyable.
Samantha said:
“It is so vital, now more than ever, for us to be healthy. And I don’t just mean from a health and hormones and nutrition perspective -- that is so key. But from a mental health standpoint, from a personal growth standpoint, it is so important for us to work on ourselves.”
“The more successful version of you, the real you, requires that you let go of who you are now.”
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Save 20% off site-wide on Skin Essence with the coupon code HEALTHY HORMONES - code is available until December 31st. Just head over to SkinEssence.ca OR skinessenceorganics.com if you’re in the US.
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
Save 15% off ALL Organifi products at organifishop.com. Check out Organifi Immune to help support your body during the cold and flu season. Use the code HEALTHYHORMONES for your 15% savings.
Save 15% storewide on LeesTea and LeesGhee (the pink chai is my absolute fav! and their maple ghee is amazing in coffee and perfect over roasted vegetables). Use the code HEALTHYHORMONES - leesprovisions.com/healthyhormones.
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress.
Save 15% off your very first order on Naturamarket.ca - They carry the best health food products and they are my go-to source for all things delicious! A few brands that I order on the regular - nutpods, siete, lily's chocolate, bobs red mill, simple mills and primal palate spices. You're gonna LOVE shopping here. They only ship to Canada*. Use the code HEALTHYHORMONES and save 15%.
Are you struggling with sugar addiction and can’t seem to get rid of sugar cravings? Sugar Freedom coach Danielle Daem talks about how you can reshape your relationship with sugar and reclaim control over your health and energy once and for all.
Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!
Topics Discussed in this Episode:
The root causes of sugar cravings and addictive behaviors
Emotional eating and the connection between our emotions and sugar
Sugar Freedom and Danielle’s approach to sugar addiction
What it means to have sugar freedom
The best place to start when trying to go sugar-free
Tips for choosing wine and some healthy holiday tips
Key Takeaways:
In our culture, we haven’t been taught how to sit with our uncomfortable emotions. And right from childhood, sugar is connected to every single emotion.
It’s not until we can begin to honor the heavy emotions like grief, sadness, depression, anxiety, stress, etc. and know that we’re okay to feel them that we can start to break that pattern of escaping.
Emotions are just energy in motion. There are tools that we can use to process them.
Neurodynamic Breathwork is a deep inner practice of subconscious meditation and breathwork.
One of the pillars of understanding when you’re successful in this journey of dealing with negative emotions is how quickly you can bounce back and how graceful and loving you are with yourself as you let those emotions flow.
Action Steps:
Build a healthy relationship with yourself.
Work through your emotions. Learn to sit with them, and learn to process them.
Check with yourself before you eat anything. Ask: How am I feeling at this moment? And don’t judge or push against it, but honor the feeling. This brings a deep awareness of yourself.
Keep a journal.
Meditate.
Commit to sitting with your emotions.
Reconnect with yourself and with your body.
Try doing Neurodynamic Breathwork.
Get started with going sugar-free
Learn to read labels for sugar content.
Cook your meals at home instead of dining out or ordering from a fast food restaurant.
Danielle said:
“When we can really, truly do the inner work, tune in, heal, shift our belief patterns that are holding us back, and really rewire all those subconscious patterns, I believe that we can have an empowered, healthy relationship with sugar.”
“We can empower ourselves to make choices that feel right when we have our foundational pieces solid. And for each person, that’s a different journey; it takes a different amount of time; it’s different inner work. But it’s so incredibly rewarding, and it’s so freeing.”
Thanks for listening!
Important Announcements:
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Save 20% off site-wide on Skin Essence with the coupon code HEALTHY HORMONES - code is available until December 31st. SkinEssence.ca OR skinessenceorganics.com
Save 20% off Energzbits Spirulina and Chlorella at energybits.com. Use code - HEALTHYHORMONES
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend. Use code HEALTHYHORMONES
The Clay Mask is the BEST and I am loving their gold serum.
Save 15% storewide on LeesTea and LeesGhee (the pink chai is my absolute fav! and their maple ghee is amazing in coffee and perfect over roasted vegetables). Use code HEALTHYHORMONES - leesprovisions.com/healthyhormones
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress.
Save 15% off your very first order on Naturamarket.ca - they carry the best health food products and they are my go-to source for all things delicious! A few brands that I order on the regular - nutpods, siete, lily's chocolate, bobs red mill, simple mills, and primal palate spices. You're gonna LOVE shopping here. They only ship to Canada* Use the code - HEALTHYHORMONES and save 15%. **THIS 15% discount is only available until December 31st**
Toxins Could Be Making You Fat - All About Obesogens, Immune Health & Detox Foods
00:59:05
Did you know that toxins can have a direct impact on your weight? Clinical nutritionist and functional medicine practitioner Josh Gitalis dives into this topic to tell us more about obesogens, toxins, and how we can detoxify to gain optimal health.
The benefits of using mushrooms in blends and teas
The best strategies for supporting the immune system
Juicing: Is it good or bad?
How to avoid Alzheimer’s becoming your destiny when it runs in your family
Gluten or dairy: Which is worse?
Bloating problems and how to fix them
Key Takeaways:
Obesogens are chemicals that increase the number of fat cells created in the body as well as the amount of fat stored by the body.
One of the easiest ways for toxins to get into our body is by taking them orally.
We can have thoughts that are toxic and really cause sickness in our body.
When someone is overweight, the excess weight is not the problem, it’s just a symptom of the problem.
The infrared sauna is one of the most well-researched ways to detox. It’s amazing for getting out all sorts of fat-soluble compounds and even water-soluble compounds.
The only way to get rid of cadmium effectively is through sweat.
Foods that are great for detoxifying include raspberries, flax seed, broccoli sprout, cilantro, and parsley.
Mushrooms are amazing immunomodulators.
The most important thing for the immune system is sleep. If you’re not getting enough sleep, you’re more prone to colds and infections.
Sugar is a huge drain on our immune system. A couple of teaspoons of sugar can depress the immune system for up to 5 hours.
Action Steps:
Strategies to detoxify
Get rid of any toxins that could be coming into your body before you try to detox it. Get rid of all plastic as much as possible.
Make sure your food is as toxic-free and clean as possible.
Optimize the five channels of elimination.
Poo every day.
Pee multiple times a day.
Get rid of toxic thoughts.
Help your two internal cleansing systems, the liver and the lymph, to do their job.
Eat a diet with tons of color.
Detoxify your home.
Start with the bedroom. Open the window a little bit, have some indoor plants, get rid of the cell phones and the electric clocks, and get the blinds closed as much as possible. You can also get a natural mattress.
Josh said:
“I eat what’s right for me in that moment, at that time, based on what my body needs… I don’t subscribe to any one specific dogma. I don’t believe in labels when it comes to food because then people get bogged down by that label and it can prevent them from healing.”
“If you’re eating vegan or you’re eating paleo, you’re still eating and want to eat a ton of vegetables, which is really where all the power lies. And when in doubt, just eat broccoli.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Links to things I talk about in the show:
Learn More about Josh's Functional Nutrition Certification program.
250. Cultivating Certainty and Confidence in Yourself as a Coach with Kevin Kwan
00:53:39
Over the years, Samantha has worked with a number of coaches, both male and female. Today’s guest, Kevin Kwan, is uniquely down to earth, realistic and emotionally in tune, making him one of the few male coaches that’s been given Samantha’s seal of approval. Kevin is an entrepreneur, father and business coach who helps wellness coaches grow, scale and, most importantly, navigate their business when things aren’t going well. In today’s episode, Samantha and Kevin share their like-minded approach to coaching and highlight the biggest things that most coaches miss.
In this episode of The Wellness Witch Podcast:
Embracing the inherent risks of owning a business
Why Kevin left his successful gym business to transition to the online world
The challenge of instilling trust in one’s own intuition
Why most coaches don’t really know know how to coach
Viewing certainty as a muscle that you cultivate more and more each day
This show is sponsored by:
Organifi | Go to organifishop.com and save 20% off with code WELLNESSWITCH
Orange Naturals | Go to orangenaturals.com and save 15% off with code WELLNESSWITCH
The Healing Powers of Micro-dosing & Psychedelics with Lana Pribic
00:56:26
Lana Pribic is a life coach and co-host of the podcast Modern Psychedelics. In today’s conversation, Lana shares how her path led her to life coaching and utilizing psychedelics for healing. She talks about her journeys with ayahuasca and protocols for micro-dosing psilocybin, and how these experiences have moved her from a place of victimhood into taking radical responsibility for her life. Samantha and Lana also dive into the topics of aliens, other dimensions, and how to create ceremony in your daily life.
Combating Sugar Addiction, Steps for a Healthy Microbiome, Raising Resilient Children and Entrepreneurship
00:52:07
How can we combat sugar cravings and support our microbiome? Learn some tips from Joy McCarthy of Joyous Health as she shares her story of overcoming her sugar addiction. We also talk about how we can heal our microbiome and keep it healthy, raising resilient kids, entrepreneurship, and more!
The carnivore diet and how it affects the microbiome
Nourishing the microbiome in babies and children
Raising resilient children
The ups and downs on entrepreneurship and tips for running your business
Key Takeaways:
When it comes to fighting sugar addiction, it’s not just about taking away certain foods from your diet but about adding in what’s healthy for you.
We have trillions of microbes in and on our body that affect everything, from our mood to the health of our skin to the health of our immune system, and a large concentration of them are in our gut, particularly the colon.
Polyphenols are phytonutrients that act as prebiotics.
The nutrients in fermented foods are so much more bio available, such that they really optimize and help your digestive system and your body overall.
Phytonutrients are what give plants their beautiful color. So if you want to make sure you eat a gut-friendly diet, make sure you’re eating a lot of different colors.
When a baby travels through the birth canal, that’s essentially its first touchpoint with the microbiome.
Action Steps:
Retrain your palate.
Make sure that you eat lots of plant-based foods.
Eat fermented foods (if you can).
When shopping for food, fill your cart with a variety of colors, and eat a rainbow
Do everything you can to try and breastfeed your baby.
Avoid antibiotics for the health of your child’s microbiome.
Joy said:
“Anyone who’s ever done a sugar detox knows that once you cut out those refined sugars and artificial sweeteners, that things that are sweet are so much [sweeter].”
“You are in charge of your own health. You are responsible for your own health, and you know your body better than anybody else. So I believe that we have a lot of the answers within ourselves to heal our own body.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
How to Naturally Boost Energy and Recover From Burnout and Fatigue
00:52:46
How does energy impact our hormones, and how can we manage it? Certified nutritional practitioner and holistic lifestyle coach Bryan Hardy shares some tips and strategies to reverse the cycle of burnout and fatigue in our lives.
The tricks that people think are helping them get their energy back
What you can do to better support your energy
The connection between energy and hormones
The long-term effects of not addressing burnout and fatigue
Energy-cultivating practices
The difference between men and women when it comes to addressing the issue of energy
Key Takeaways:
When it comes to supporting your energy, creating a little space for yourself and giving yourself a break can make massive changes over time.
If you have reduced melatonin, your sleep won’t be as restorative, and your body isn’t going to do as much detoxifying and regenerating work. As a result, when you get up in the morning, you’re very unlikely to have those little spikes of serotonin and cortisol that tell your body to get up and go.
Hormones and neurotransmitters work in balance, and they have rhythms such as the circadian rhythm.
When you’re lacking in energy, your immune system gets downregulated, and so you become more prone to getting sick.
We all have something that we’re here to do, offer, share, cultivate, or create. And when we don’t have the energy to do that, it’s going to be a massive struggle to try and birth whatever it might be.
Action Steps:
At the end of the day, do something that’s not stimulating and allow your mind to truly relax. Nothing does that better than being in nature. So leave your phone for a while and go for a walk.
Supplement with ashwagandha (2 to 5 grams before going to bed).
Take medicinal mushrooms.
Supplement with a vitamin B complex.
Practice grounding.
Practice qigong.
Do the Legs Up the Wall Yoga pose.
Bryan said:
“There are tools, and there are things outside of the mainstream paradigm that can definitely support us. And often, it’s the only way that we actually get to the root of what’s really going on.”
“Having this fatigue and burnout pattern going on really holds us back from doing what we’re here to do and from being who we’re here to be.”
Thanks for listening!
Important Announcements:
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Join our Healthy Hormones Monthly Recipe Club for $9 a month! Each month, we do a different theme, and for March, it’s all things thyroid health.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
Save 15% off ALL Organifi products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend. Use the code HEALTHYHORMONES.
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress. Cramp Relief is the new product from CanPrev and is ideal for any women dealing with painful period cramps or restlessness around their cycle.
CanPrev Synergy B is an innovative vitamin B complex that delivers the full spectrum of B vitamins in their preferred forms, plus an impressive 200 mg of L-Theanine daily. L-Theanine is an amino acid found in green tea leaves that temporarily produces mental relaxation without any sedating effects. It’s the perfect companion to a B-complex vitamin, enhancing its already stress-reducing and mood-enhancing properties.
The Importance of Pooping, Optimizing Digestion, and the Gut and Hormone Connection
01:00:16
Why is daily pooping important? Jillian Teta talks about the importance of optimizing our gut health and its connection to our hormones. We also chat about the things that we can do to positively impact our microbiome and promote digestive health beyond just changing our diet.
The connection between your gut health and your hormones
How to overcome constipation
Strategies that you can implement to support your gut
Why it’s important to maintain a healthy and robust microbiome
The two options for stool testing
What candida is and how to get rid of it
The optimal gut-healing diet
What gluten does to your body in terms of digestion and autoimmunity
The elimination challenge diet
The role that nature plays in the health of your microbiome
Jillian’s thoughts on the carnivore diet
Key Takeaways:
Your gut acts like the Grand Central Station of your entire body. It is intimately connected with every other cell and system in your body, including the hormonal system, the detoxification system, the immune system, the neurological system, and the cardiovascular system.
The gut holds two of the big five organs of detoxification -- the liver and the large intestine.
The liver is primarily in charge of metabolizing and neutralizing estrogen. Once estrogen is neutralized, it is sent to the large intestine to be expelled out of the body.
If you’re not pooping every day, that means your estrogen is sitting in your stool, and it gets reabsorbed back into the system and ends up back in the liver. This contributes to estrogen dominance.
About 20% of your thyroid hormone T4 is converted to the active form T3 via the activity of your microbiome. If your microbiome is not healthy, it’s arguable that this conversion is compromised.
Candida is part of a normal human gut flora. Issues can arise if it overgrows. This happens when one of our defenses is breached, usually due to an antibiotic knocking out your beneficial flora.
Gluten is not universally terrible for everybody, but it’s a fact that it causes an issue for the gut and impacts autoimmunity.
Sleep is absolutely key for digestive health. When we sleep, the parasympathetic branch of our nervous system becomes more active.
Action Steps:
Make sure that you poop every day.
Overcome constipation quickly and easily by drinking lots of water and supplementing with magnesium glycinate.
Heal your gut through your diet.
If you have an autoimmune condition, avoid gluten at all cost.
If you absolutely have to take antibiotics, make sure to take probiotics alongside it.
Jillian said:
“If you think about that large intestine as a parking lot, you want all those spaces filled with good guys. If you take an antibiotic and knock some of those good guys out, the highly opportunistic fast-growing microorganisms are going to move in.”
“I think we overemphasize candida, and I think we emphasize the wrong types of information about candida. And I think it created a culture that thinks that everybody and everything has candida.”
Thanks for listening!
Important Announcements:
Join my FREE 10-Day Detox! It’s a really simple way to give your digestive system a break if that’s what you need. It’s great to way to also support your hormones, get better sleep, and optimize your energy.
Also, if you haven’t yet, connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
BIZ: Comparisonitis, Realistic Timelines and Getting Into the Right Headspace for Success and Growth
00:35:08
How can you recalibrate your life for the journey that lies ahead? Get a taste of my business mentorship program as I dish out some mindset talk that you can relate to in many different areas in your life.
You have no idea what’s going on behind the scenes in somebody else’s life, so don’t compare yourself.
Building your business is not a rush. It's important to have realistic timeframes, and that’s going to help take the pressure off.
Many people don't realize the amount of resistance that can show up when they start to dive in and do the work.
Your mindset dictates so much about your success and your growth.
You’re human, and it’s okay to fail. It’s important that you recognize failure as part of the process. The sooner you do, the more you experience ease, joy, and flow in your journey.
We don't do emotional business. We do factual business.
You have to be okay with doing the boring and mundane stuff. They’re the stuff that matters and moves the needle forward.
Action Steps:
Stop comparing yourself. Instead, focus and stay in your own lane.
Commit to only one thing at a time and follow through with it. Don’t take several courses, programs, and trainings simultaneously.
Reframe how you see failure and look at it from a standpoint of learning and education.
Get used to doing the boring and the mundane.
Think about your revenue goals.
Samantha said:
“We don't do emotional business. We do factual business.”
“You really have to fall in love with your work. Don't just go out there and launch programs and put things together because you think that's what you need to do or it sounds good. No, do it because you are so in love with it.”
Thanks for listening!
Important Announcements:
Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breathwork exercises and so much more inside this program to help you feel your very best! Join the Adrenal Reset program at this link here - https://bit.ly/28dayadrenalreset
Grab your free 5-day Sugar Detox Program and get started today. I've created a delicious meal plan to help you balance your blood sugar and optimize your hormone health -holisticwellness.ca/sugardetox.
Sign up for our newsletter at holisticwellness.ca/newsletter and connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things we talk about in the show:
Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. I absolutely love the Maple toasted hemp seeds and the full spectrum extra-strength CBD oil, which I use before bed. https://eatonhemp.com
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend and their delicious Green Juice Powder. Also, their GOLD in Pumpkin spice is absolutely delicious for this time of year. I'm sipping on one right now with coconut milk. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. I also like adding their amino acids to my pre or post-workout smoothies. My go-to's are L-glutamine and L-tyrosine. Head to https://canprev.ca for more info on Canprev products. Be sure to check out the NEW Liposomals from Canprev. Currently, I'm using their Vitamin C and Curcumin Liposomal and more products are launching soon! - https://canprev.ca/products/curcumin100-liposomal
Did you know that thousands of women are struggling with thyroid issues and that many of them don’t even know it? McCall McPherson talks about thyroid health and how important it is that that we become educated about it. When we share this message, we could bring more healing to more women.
Why the thyroid is so important for our overall hormonal health
What the right testing for thyroid health looks like
Where medicine is at in terms of lab ranges
Some of the limitations of the typical thyroid medication
What to look for to see if you have a significant conversion disorder
Some of the things that would interrupt the conversion process
The difference between hyperthyroidism and Hashimoto’s
The essential first steps that we can take to healing Hashimoto’s
The connection between adrenal health and thyroid health
The foods we must avoid when it comes to optimizing thyroid health
What a thyroid-healing diet looks like
Key Takeaways:
When you think of hypothyroidism, it’s like everything slows down and dries up. You get significant hormone dysregulation and significant metabolic dysregulation.
There are barriers that could keep you from being diagnosed with hypothyroidism -- inadequate labs and terrible lab ranges.
Most general practitioners, primary care doctors, and even endocrinologists are only checking TSH (thyroid stimulating hormone) levels. But measuring your TSH is just like measuring how hard you’re pushing on the gas pedal of your car. No matter how hard you push, it doesn’t tell you your speed. Measuring your TSH is only telling you how hard the brain is asking the thyroid to work, it’s not telling you about the direct output.
In the long term, if we don’t address the health of our thyroid, diabetes and elevated cholesterol are inevitable.
If your lab results are outside of the normal range, you want to be sure that you’re connecting with someone who has a prescribing ability.
The number one most common inflammatory food among patients with Hashimoto’s is dairy, followed by gluten, eggs, legumes, grains, and nuts.
It’s so important to give your body the space to heal and function in a calm sort of atmosphere when you can so that when you can’t, you don’t have to.
If you discover that you have a thyroid problem, find someone who can help you with it.
If you’re suffering from Hashimoto’s, get off of inflammatory foods like dairy and gluten for three months so you can see how good you can feel, and then you can adjust from that point. Take a pre- and post-measurement of your antibodies so you can objectively measure the work that you’re putting in so that you’ll be encouraged to continue after that three-month period.
Reduce stress by doing the following:
Eat breakfast with protein every day so your adrenal glands aren’t activated,
Meditate even 10 minutes a day using something like the Headspace App that basically teaches meditation in its simplest form.
Rest when your body tells you to rest.
Eat salt when your body is craving salt.
Don’t exercise in high-intensity interval training when you’re on an empty stomach or during prolonged periods of time.
McCall said:
“You can’t assume that your doctor really understands thyroid. You have to kind of assume that most doctors don’t specialize in thyroid... They’re scanning paperwork to see if things are lighting up like a Christmas tree telling them that they’re abnormal.”
“In medicine, in general, there’s always a risk versus benefit analysis, and absolutely the conclusion is that green leafy veggies, raw or cooked, the benefits outweigh the risks… Follow a more kind of paleo-based diet long before you take out those vital nutritional components.”
Thanks for listening!
If you have any questions that you would like answered in future Q&A episodes, you can ask me over on Instagram, @holisticwellnessfoodie, or contact me through my website. And come to hang out with me in my Holistic Wellness Private Community on Facebook.
Subscribe to this podcast on iTunes and leave us a rating and a review!
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Has the Epstein-Barr virus ever been on your radar? The EBV is a very smart virus that basically hijacks our cells and hides in our immune system, and it’s about time that we know all about it. Get clarity around the steps to take to healing EBV or even just finding out if you have it with Doctor of Clinical Nutrition Kasia Kines.
What is chronic active Epstein-Barr virus (EBV)? How is it different from severe chronic active EBV?
What is the appropriate testing for EBV?
How does the mechanism of EBV reactivation happen?
What are the different types of triggers for EBV?
How relevant is nutrition to EBV?
Key Takeaways:
One of the things that can trigger EBV reactivation in your infected B-cells is if you happen to have another infection.
The EBV thrives on toxicity and feeds on excess hormones produced by your body when you’re having hormonal imbalance caused by other health issues, stress, exposure to toxins, etc. It’s very pertinent to women who are breastfeeding or postpartum or going through perimenopausal changes.
You need to have a plant for every 100 square feet that you live in to filter the air inside your house. The concentration of toxins inside your house is eight times more than outside.
The food that you eat is important because the food is the foundation. If you start improving your food and decreasing your toxicity level, things will start shifting.
Selenium stops the replication process of EBV so it is recommended to take selenium supplements.
You can’t fight EBV when you lack sleep or when your blood sugar is unstable.
Action Steps:
Test for EBV by going to direct to consumer labs.
If you are going through the airport, you can decrease your toxic load, especially on your thyroid, by avoiding the X-ray machine. Instead, you can request for a pat-down.
Improve your air quality at home by having green plants indoors.
If you have heated floors at home, opt for natural rugs that you can wash naturally instead of wall-to-wall carpeting.
You need to be strategic in targeting EBV because you don’t want to spend a whole year trying to figure it out, you want to start healing.
Invest in organic food, and avoid microwaving your food. Also, make sure that you don’t go hypoglycemic and that you don’t skip meals.
Dr. Kasia Kines said:
“Once you have a virus, it stays with you for life, so some antibodies will always be elevated if you’ve had it… Pretty much, it’s impossible to not have that virus.”
“Skipping meals is not optional. Having meals that is just one group of food and is not balanced, is not optional. Just like having low nutrient status, having hypoglycemia, ups and downs with the glucose, that is wonderful for the virus but not for us.”
Thanks for listening!
Important Announcements:
If you have autoimmune issues, Hashimoto’s or any type of thyroid condition, join us in our four-week program, Healing & Dealing with Hashi’s. You can get on the waitlist and receive all the information you need on the free webinar, plus you can download our free recipe ebook.
With the ongoing, revolutionary research of psychedelic medicines, our collective understanding of mental health, and healthcare in general, is entering a new paradigm. There is a lot of new science about how these medicines can support addiction and depression, and widespread excitement about their ability to expand our understanding of transcendence and consciousness at large. In today’s solo, Samantha tells us what she learned when she recently took LSD for the first time and explains how, weeks later, the experience continues to positively influence her everyday life.
In this episode of The Wellness Witch Podcast:
Normalizing the mindful use of psychedelic medicines
Recapping Samantha’s first LSD experience
Precious time spent with the inner-child
How Samantha is integrating LSD into her everyday life
Photobiomodulation is using specific wavelengths of red and near-infrared light to stimulate the mitochondria to produce energy.
Different wavelengths of light do different things to the body. Ultraviolet light, for example, stimulates vitamin D production in humans, and red light was found to be rejuvenating to the skin.
Some of the benefits of red light therapy include
Benefits to the skin
Relieves joint pain
Reduces inflammation
Enhanced muscle recovery
Enhanced athletic performance
Benefits to the hormones
Benefits to the microbiome
Hair regrowth
Cognitive benefits
Inflammation reduction is probably the biggest benefit of red and near-infrared exposure that’s been documented to date.
Inflammation is the root cause of almost every chronic disease in the body.
Action Steps:
Get adequate exposure to sunlight.
Consider getting red light therapy.
When getting red light therapy, make sure there’s clinically proven wavelengths, that the coverage area is that, and that the intensity is there.
Wes said:
“It’s really amazing how giving your body exposure to these wavelengths of red and near-infrared has a systemic effect across the whole body in such a positive way. It’s almost kind of like a multivitamin.”
“Not all red light is created equal. Even though they can have the same wavelengths and clinically proven wavelengths, the intensity needs to be there.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Save 15% off North American Herb and Spice Products with coupon code HOLISTIC15%
AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts.
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca
Ditching Diets, Eating #RealAssFood and Intuitive Eating
00:50:46
What drives your attitude towards food? Do you sometimes resort to stress eating or emotional eating? How can we become intuitive eaters? Nutritionist and emotional eating coach Rachel Molenda shares her knowledge about all these and more.
Topics Discussed in this Episode:
Why we need to understand the emotions that are driving our behaviors towards food before we tackle nutrition
Why intuitive eating is the most sustainable eating style
The steps towards intuitive eating that Rachel implemented for herself
Where to begin to address emotional eating
How Rachel brings the nutritional aspect to emotional eating in her practice
Why chasing a number on a scale is detrimental
Enjoying food while traveling
Steps that you can take towards practicing body neutrality and intuitive eating
Key Takeaways:
People have a deeply-rooted emotional connection to food, and until we unlock what’s actually driving our behaviors towards food, treatment plan aren’t going to matter.
The problem with nutrition sometimes is we’re either doing it right and we’re being healthy, or we’re doing it wrong and we’re being unhealthy. No one makes room for the in-between or that flexible zone, which leads to a lot of negative reactive behavior.
Emotional hunger can be anything from needing more socialization or needing more fun or needing more stress-relief.
Intuitive eating disregards any restrictive diet plan that’s out there. It’s ultimately saying to push those diets aside because your body knows what is best.
Weight loss as a measure of health doesn’t make sense. There are so many other determining factors of health.
Action Steps:
Become an intuitive eater, find your food freedom, and eat in a way that makes you feel good, that doesn’t feel restrictive or makes you feel crazy about food.
Move away from using food as a crutch and understand how you’re using it.
If you’re an emotional eater, get a coaching support.
Keep a food journal or a diet diary.
Find foods that you genuinely enjoy.
Practice self-love and self-compassion.
Rachel said:
“If body love or body positivity isn’t accessible to you on any given day, practice body neutrality. Which is essentially saying you don’t have to love the crap out of your body right now, but let’s not hate it either... Let’s start on a foundation of self-love and respect.”
“There’s a lot of pressure from maybe social media… you know, that comparison is very much there. But comparison is also the thief of joy.”
Thanks for listening!
I hope to see you in the Summer Hormone Detox Program! It’s going to be a delicious way to detox and support your body!
Head to healthygut.com/healthyhormones and check out the amazing gut healing products that I spoke about on this episode. They have been a game-changer for me in helping me heal leaky gut and overcome my allergies and histamine intolerance. Save $15 off at this link here - healthygut.com/healthyhormones
Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. If you're looking to use CBD for PMS support, I recommend the extra-strength CBD oil and the CBD salve for cramps. They've also just launched their brand new Organic Superfood Bites in 4 delicious flavours. The hemp + espresso + dark chocolate is my fav! Learn more here - https://eatonhemp.com.
If you're looking for budget-friendly clean beauty products, Skin Essence is a fav of mine. They have beautiful formulations and are 100% clean beauty approved. Save 20% off with the coupon code HEALTHYHORMONES. This is a one-time use code, so be sure to grab all the goodies you want! Plus, it's free shipping over $49. My fav products are the Nourish Facial Moisturizer and the Rosehip oil.
My favourite pendant for EMF protection and stress support. Save up to 50% off the HARMONI Pendant by clicking this link here. We've had so many women in our community use this pendant and absolutely LOVE it! It makes a great Christmas gift --> https://www.wendymyersdetox.com/2CN2HP5/BP658/?uid=39
Two of my go-to products for PMS are the Organifi HARMONY and the GOLD chocolate. The harmony contains powerful herbs for women's hormones and the GOLD is perfect for stress and sleep. Save 15% off any Organifi Products at organifishop.com. Also check out their GOLD in Pumpkin spice which is absolutely delicious for this time of year. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca. I love taking their magnesium bisglycinate, Myo-inositol and MYCO10 for immune support. They've also just launched their Omega Twists which are delicious. Check out some of their products here:
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What are some of the basic foundational things to optimize your hormones? Here are 6 simple must-haves that you can implement in your health and hormone journey.
Testing your vitamin D and making sure you’re getting optimal levels
Optimizing your sleep
Eating healthy fats and not fearing fats
Key Takeaways:
An anti-inflammatory diet consists of a variety of good quality sources of protein, healthy fats, fiber, gluten-free grains, and high-antioxidant fruits and berries.
Having a diet that is high in refined carbohydrates is going to impact your insulin levels. Over time, it can promote insulin resistance, which can then lead to issues with food cravings and low energy, maintaining healthy body composition, and type 2 diabetes.
High fiber vegetables are rich in indole-3-carbinol which is a compound that helps to remove foreign estrogens from the body.
Having proper gut flora and enough healthy bacteria and gut flora is important for daily bowel movements which is one of the ways we detoxify and eliminate toxins from our body.
If you have issues going on with your cortisol and adrenals, the better you can address that, the better you will sleep.
Action Steps:
Remove refined carbohydrates from your diet by replacing them with high fiber veggies and grains.
Seek professional help if you are not pooping regularly. (We should be pooping 2-3 times a day.)
Test your vitamin D levels to determine how much of it you need to supplement.
Have a healthy sleep routine and go to bed no later than 11 p.m.
Get support when you’re having trouble with sleep.
Supplement and eat the right kind of fats. And be conscious about avoiding the inflammatory oils.
Samantha said:
“If you’re struggling with sleep, it’s so important to figure out why… because without sleep, your body can’t heal; you’re going to have a ton of issues with hormones and balancing hormones.”
“Especially as we age and hormone levels change, and different things come up in our life and stressors, there’s always going to be things that impact our health and our hormones. So it’s always essential to come back to the foundational elements.”
Thanks for listening!
Important Announcements:
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Join our Healthy Hormones Monthly Recipe Club for $9 a month! Each month, we do a different theme, and for March, it’s all things thyroid health.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
Save 15% off ALL Organifi products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend. Use the code HEALTHYHORMONES.
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They’re great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress.
Head to your local health food store and check out some amazing products from Garden of Life. Garden of Life Plant Iron and Herbs and their vegan vitamin D3 spray are two fantastic products - https://www.gardenoflife.com.
255. Renegade Beauty: Skin, Sun, Science with Nadine Artemis
01:14:42
Today’s guest is one of Samantha’s sheros, the woman behind the beauty products she’s been using for the past 20 years, Nadine Artemis. Nadine is a green beauty botanical formulator, author, and the founder of Living Libations skin products. In this episode, she shares a wealth of knowledge with us about all things skincare including why we don’t want to be exfoliating our skin, the root causes of common skin imbalances, oil cleansing, how to live in harmony with the sun, and a whole lot more.
In this episode of The Wellness Witch Podcast:
Reading labels and finding her niche in the world of cosmetics
265. Overcome Food Addiction: Flour, Sugar, + Your Brain with Susan Pierce Thompson
00:39:36
Today, let's revisit an insightful conversation between Samantha and Dr. Susan Pierce Thompson on overcoming food addictions. Dr. Susan shares her personal journey of triumph over weight and addiction, offering expert insights into the psychology of eating. You’ll learn the surprising ways flour and sugar can impede your weight loss journey, and the profound impact of excess weight on longevity. Samantha and Dr. Thompson also unpack the science behind childhood food addiction and share valuable tips for conquering food addiction while pursuing your health goals.
Today on The Wellness Witch:
Dr. Susan's transformative journey: from weight struggles to addiction triumph
The surprising might of food addiction compared to drugs
The sneaky roles of flour & sugar in hormone disruption and weight challenges
Strategies to conquer food addiction and stay true to your weight loss aspirations
Delving into the science: why kids aren't immune to food addiction
The ripple effects of carrying extra weight on our lifespan
Healing Chronic Skin Conditions and the Skin + Gut + Hormone Connection
01:09:32
What is the connection between gut health and skin health? Clinical nutritionist Jennifer Fugo talks about beating chronic skin problems and unending gut challenges by discovering missing pieces and creating doable integrative plans.
Skin challenges and how they are connected to the gut
Big triggers for chronic skin rashes and where hormones fall into the mix
The importance of tracking the cycle of rash flares
The estrogen-histamine connection
How you can get H. pylori and the steps to healing an H. pylori infection
The thyroid connection to skin rashes
The problem with topical steroids
What products to use for your skin problems and what to avoid
Different gut infections that might be impacting your skin
Dietary recommendations for eczema
Key Takeaways:
The 16 root causes of chronic skin rashes are the following:
Microbiome dysbiosis
Gut dysfunction
Diet and food reactions
Nutritional deficiencies
Liver detoxification challenges
Trauma
Unmanaged stress
Genetic implications
Thyroid dysfunction
Hormone imbalances.
Autoimmunity
Drug reactions
Mitochondrial dysfunction
Heavy metals
Environmental toxins
Environmental allergies
When we say microbiome dysbiosis, we’re not just talking about what goes on inside the gut but also what happens on the skin. We also have microbiomes in our mouth and in other areas of the body. An imbalance in one spot could be indicative of an imbalance someplace else. A lot of times, gut dysbiosis can drive skin dysbiosis.
Gut dysfunction includes any irregularities in the body’s ability to digest and absorb food and eliminate waste properly.
High levels of estrogen can cause a lot of histamine problems.
When you apply topical steroids, it blunts your immune response, which can lead to more skin infections.
Exposure to topical steroids can hijack your adrenal function and throw you in to what’s known as topical steroid withdrawal.
Action Steps:
Support your liver detoxification.
Optimize your gut function.
Make sure that you are pooping properly.
Get checked for H. pylori.
Consider removing fermented foods from your diet.
Try supplementing with DAO (diamine oxidase).
Go for products with very simple natural ingredients.
Jennifer said:
“I’m not saying you can’t DIY, but you also have to be realistic. If you’re struggling with a lot of different issues and your quality of life is really compromised at this point and it’s complex, that’s where you might want to ask for some help.”
“If you have a lot of pollen allergies, I’d really caution you against getting formulas that have a lot of essential oils in them.”
Thanks for listening!
Important Announcements:
Join our Healthy Hormones Monthly Recipe Club for $9 a month! Not only do you get the meal plan but also the Pumpkin Recipe Ebook and the Thanksgiving Guide.
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Download the Root Cause Skin Test eGuide at Skinterrupt
Save 15% off ALL Organifi products at organifishop.com. Check out Organifi Immune to help support your body during the cold and flu season. Use code HEALTHYHORMONES for your 15% savings.
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use code - HEALTHYHORMONES
Save 15% storewide on LeesTea and LeesGhee (the pink chai is my absolute fav! and their maple ghee is amazing in coffee and perfect over roasted vegetables). Use code HEALTHYHORMONES - leesprovisions.com/healthyhormones
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress.
Save 15% off your very first order on Naturamarket.ca - They carry the best health food products and they are my go-to source for all things delicious! A few brands that I order on the regular - nutpods, siete, lily's chocolate, bobs red mill, simple mills and primal palate spices. You're gonna LOVE shopping here. They only ship to Canada*. Use the code HEALTHYHORMONES and save 15%.
Q&A: Solutions for Low Progesterone, Menopausal Symptoms, Thyroid Health, Eating for Your Period & Strategies for Cold and Flu
00:29:22
Welcome to another Q&A episode! The questions that come in, many of us have these questions and sometimes we’re just scared to ask. So take a listen as I provide some insights and strategies on the things that you want to know about. Enjoy!
When you have low thyroid function, should you support your thyroid, your adrenals, or both?
What can you do with terrible menopausal symptoms?
Should you eat different foods while you’re on your period?
Is it possible to take too much B vitamins?
What can you do about getting sick a lot?
Key Takeaways:
Some of the reasons for having low progesterone could be age. Or it could be that your progesterone is low in relation to your estrogen, meaning that there is estrogen dominance going on.
If you have low thyroid function, it typically means you have a high adrenal function. So your adrenals and your thyroid can’t really function at the same time.
When it comes to menopause, your symptoms will get worse if you have a congested liver, if you have adrenal fatigue, and if you have low thyroid function.
Action Steps:
Get acupuncture treatment to help boost low progesterone. You can also start to incorporate some evening primrose oil, specifically during the second half of your cycle.
Get a DUTCH test.
Support both your adrenals and your thyroid.
Address terrible menopausal symptoms:
Do a thyroid test and run a full thyroid panel).
Manage the stressors in your life.
Implement a high level of self-care.
Detoxify. Get rid of toxic products that you’re currently using. Go to ewg.org and look up the Clean 15 and the Dirty Dozen lists.
Eat a variety of foods during your period.
Make sure you’re getting enough iron by eating red meat (lamb, beef, organ meats like liver). If you have a heavier flow, take an iron supplement.
Get lots of vitamin C by eating citrus fruits (lemons, lime, grapefruit, berries) and dark leafy greens. Vitamin C is going to help with the absorption of iron.
Eat foods rich in B12 (red meat, dark leafy greens)
Pay attention to carbohydrates. Some women need a little bit more carbohydrates during their period and everybody is different.
What to do if you often get sick:
Eat mushrooms. Reishi mushrooms, Cordyceps, and Chaga are really good and help to modulate the immune system.
Increase your vitamin C intake by eating vitamin C-rich foods or supplementing with it.
Make sure you stay hydrated.
Support your gut health with probiotics, fermented foods, and bone broth.
Make sure you’re sleeping well enough and that you’re creating healthy boundaries around your sleep.
Get anti-inflammatory herbs and spices (ginger-lemon tea, ginger-lemon-turmeric lemonade).
Samantha said:
“[The DUTCH test] is a wonderful hormone test because it will not just show you what’s going on with your sex hormones but will also really break down all your hormone metabolites and how well your liver is.”
“If you feel like you’ve done everything… and your symptoms are still showing up in a big way, that’s when I would suggest to go dive in and now do the DUTCH test. Instead of trying to guess everything, just test, don’t guess, and then dive into that.”
Thanks for listening!
Important Announcements:
Sign up for our weekly newsletter. And if you’re a health practitioner or an entrepreneur, be on the lookout for the Holistic Wellness Business Mentorship program that’s coming soon!
If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
12 Best Foods and Herbs to Boost Fertility and Support Hormonal Health
00:18:33
Are you looking to boost your fertility? A nutrient-dense diet that’s full of antioxidants and vitamins and minerals along with an adequate intake of healthy fats and herbs will not only improve your overall health and cycle but also improve your chances of conceiving. Here are the 12 best foods and herbs to boost your fertility and optimize your hormones overall.
Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!
Topics Discussed in this Episode:
The factors that affect your fertility
12 foods and herbs that support fertility and hormonal health
Foods rich in omega-3
Quality fats
Eggs
Foods rich in folic acid
Leafy greens
Sunflower seeds
Bee pollen
Maca
Nettle
Turmeric
Red raspberry leaf
Dandylion
Key Takeaways:
Fertility goes beyond just having babies. It’s having a healthy cycle, not having ridiculous PMS symptoms, and regularly ovulating.
One in eight couples struggles with infertility.
Our bodies are extremely sensitive to our environments, especially when it comes to food.
Omega-3 helps support hormone levels.
Vitamin D is essential for supporting healthy ovulation.
Folate plays a crucial role during pregnancy.
Leafy greens provide you with a ton of vitamin E, calcium, and magnesium, all of which help to promote a healthy menstrual cycle.
Detoxification is essential to fertility because it helps aid the liver in metabolizing hormones better and ridding the body of excess toxicity.
Action Steps:
Rethink what you’re eating and change your diet to boost your fertility.
Keep your diet as clean and nutrient-dense as possible to really increase your chances of conceiving and increase your chances of supporting your health, your body, and your hormones long-term. What you do now with your hormones, your health, and your diet is going to be a reflection of what shows up in the next couple of years.
Consistently eat foods rich in omega-3, and increase your fat intake.
Consider supplementing with folic acid during pregnancy. Look for folate, or specifically the 5-methyltetrahydrofolate or the L-methylfolate or metafolin.
Include many detoxifying herbs and foods in your diet to ensure you’re eliminating toxic build-up, which could and may have an effect on your chances of conceiving.
Samantha said:
“Whether you want to get pregnant or not, we still want to remain fertile because it means our hormones are in check.”
“Make sure that you’re eating a clean whole foods diet, and your body and your health will benefit you greatly.”
Thanks for listening!
Important Announcements:
Join the Healthy Hormones for Women Online Program! We’ll load you up with the most amazing meal plans and recipes that will really support ovulation and menstruation and the different phases of your cycle. And all the recipes are delicious!
Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Recommended Products:
Beekeeper’s Naturals
*Shop at the Holistic Wellness Shop. If you’re in Canada, you can order directly off of our shop page and use the coupon code save15 and get 15% off.
237. Codependency & Inner Child Work with Victoria Albina
00:57:47
Samantha chats with Victoria Albina, a Master Certified Somatic Life Coach, meditation guide, and self-proclaimed Latina nervous system nerd, with a focus on codependency, people-pleasing and perfectionism. In this episode, Victoria passionately, and with expertise, explains how a host of different topics, such as hormones, orgasms and emotional outsourcing, relate to the sympathetic, dorsal and ventral vagal modes of the nervous system. With a better understanding of how and why our nervous system functions, we can become empowered to quit thinking our feelings, break free from toxic relationships and reclaim our joy.
In this episode of The Wellness Witch Podcast:
Defining emotional outsourcing
Codependency, people-pleasing and perfectionism
Sympathetic, dorsal and ventral vagal modes of the nervous system
Critiquing cancel culture: sympathy for the inner child
Defining “triggered” as it relates to stress, distress or trauma
The impact that orgasms have on our nervous systems
This show is sponsored by:
Organifi | Go to organifishop.com and save 20% off with code WELLNESSWITCH
242. Achieving Mental Wealth, Speaking Up & Thriving Through the Madness of The World with Kaylor Betts
01:13:18
As the self-described anti-woke, freedom-fighting life coach, Kaylor Bett’s loves to dive into uncomfortable topics, push people's buttons and offer new perspectives that inspire others to take ownership of their lives. After one long pot-pen-fueled, anxious Netflix binge, Kaylor finally got off his ass, started to sweat, and began taking steps that would become the pillars of his mental wealth mindset. In today’s episode, Samantha and Kaylor dive head first into a variety of touchy topics, most notably how the pandemic exposed the true intentions of the government and pharmaceutical companies. Kaylor also offers up his recommendations for gaining mental, financial and social freedom and ruffles some feathers along the way.
In this episode of The Wellness Witch Podcast:
Why the seven minute doctor’s visit and talk therapy aren’t enough
Simple changes to begin feeling less anxious
Kaylor’s life-changing COV!D post: Speaking your truth
Conscious social media consumption
What it really means to be wealthy
This show is sponsored by:
Organifi | Go to organifishop.com and save 20% off with code WELLNESSWITCH
Parasites 101: Do You Have Them & How to Get Rid of Them with Rachel Kalmar
00:41:31
Rachel Kalmar is a Gut Health Nutritionist and the founder of Livia Wellness. In today’s conversation, Rachel shares how her own difficult journey with parasites and chronic pain led her to helping others heal their digestive issues. She breaks down why addressing parasites is crucial for health, symptoms to know if you have them, and how to get rid of them. Rachel and Samantha also talk about gluten, hormones, and what you need to know about daily bowel movements for a healthy gut.
In this episode of The Wellness Witch Podcast:
Rachel’s journey with healing her gut, parasites, & chronic pain
Top symptoms for parasites & the problem with stool testing
How to pre-cleanse, detox, & gut repair for parasites
Using coffee enemas to support your detox
Why you need to avoid gluten while you’re healing
What to know about gut health, hormones, & bowel movements
We’ve all heard why it’s so important for entrepreneurs to have a strong social media presence but, without the right approach, social media has a tendency to make us feel overwhelmed. Some of us even have a deep seeded hatred towards it, to the point of refusing to make it a part of our business plan. Today’s solo is all about helping you heal your relationship with social media, and developing strategies to make posting and engaging quick and easy, so you can get out of your own way and begin letting this free and powerful resource work for you and your business.
In this episode of The Wellness Witch Podcast:
Reframing your mind about social media
Learning to tie stories and emotions to your content
Why you don’t need a website to start making sales
Instagram bio do’s and don’ts
How to get past content constipation
Sharing is caring: don’t post and ghost!
Personal accounts vs. business accounts
This show is sponsored by:
Organifi | Go to organifishop.com and save 20% off with code WELLNESSWITCH
Today, Samantha is bringing you a lil snack of an episode by sharing the benefits of raw carrots. She also gives her recipe for a raw carrot salad, along with an alternative option for those not into this healthy root vegetable!
In this episode of The Wellness Witch Podcast:
Support your gut lining & hormonal health
Raw carrots as natural antibiotics for the gut & bowel
274. Why Functional Mushrooms are Game Changers For Your Health with Brandi and Desiree
01:12:15
In this episode, Samantha is joined by Brandi and Desiree from Eversio Wellness to delve into the transformative power of functional mushrooms for health and wellness. Brandi and Desiree shed light on how mushrooms combat stress, boost immunity, and support mental health. They also tackle important topics such as dosage accuracy, environmental impacts of mushroom production, and the unique benefits of ergothioneine. The conversation concludes with insights on mushrooms' role in managing blood sugar and hormonal health.
Today on The Wellness Witch:
Exploring the health benefits of functional mushrooms
The importance of accurate dosing and labeling integrity of mushroom products
The benefits of the compound ergothioneine to aging and cognitive health
Functional (medicinal) mushrooms vs. psychedelic mushrooms
How mushrooms help manage blood sugar levels and hormonal health
Have you heard about SIBO before? What exactly is it and what can we do to heal it? Let’s dive into all things SIBO in this episode with Dr. Jason Piken and understand more about the gut-brain connection and its impact on hormonal health.
What leaky gut is and how it impairs digestion and leads to inflammation
Understanding the gut-brain axis
Some healing strategies for acid reflux
How to improve gut health overall
Key Takeaways:
There are hundreds of trillions of microbes that live in and on our body, and the vast majority of them should live in our gut, especially the large intestine.
If there is a breakdown in the barrier system that separates the large intestine from the small intestine, microbes from the large intestine crawl up into the small intestine and live along the intestinal walls. If nothing is stopping them from migrating even further, they keep migrating up, and this is what we call SIBO, small intestine bacterial overgrowth.
The symptom that you see the most when you have SIBO is bloating.
The standard start of care for SIBO diet-wise is a low FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polysaccharides)
Only 9% of your entire nervous system is capable of sensing pain, so it’s possible that you have SIBO but not feel the symptoms. But also some people with SIBO develop visceral hypersensitivity.
The most common cause of SIBO outside of an infection in your gut is the use of antacids.
Action Steps:
Consider getting tested for SIBO.
If you have SIBO, work with a functional practitioner. And even if you’re not working on SIBO, when you get the right diet, it makes a world of difference.
Prevent acid reflux by making sure your B12 levels are good; making sure your zinc status is good; and having L-glutamine, aloe, and licorice.
Experiment with an elimination-reintroduction diet and understand how certain foods have been affecting you.
Jason said:
“The problem with testing is testing is great but testing has false-negatives… And if you’re not with a doctor that understands how to interpret a SIBO test, they can actually see a false-positive.”
“Everybody, no matter what your health status is, should play with, experiment with an elimination-reintroduction diet… If you feel wonderful eating that way for a number of weeks, fantastic, you’ve learned something.”
Thanks for listening!
Important Announcements:
If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
Do you find yourself over-consuming food a little and indulging in a little bit too much sugar or caffeine or alcohol during the holidays? Implement these simple strategies to help support your digestive system and feel amazing over the holiday season!
11 simple strategies that you can implement to optimize your digestion
The different organs and body parts that play important roles in digestion
Why chewing your food is important
The different types of fiber and why you should get plenty of it
How exercise helps digestion
Why digestive enzymes are good for you
How smoking affects the digestive system
How excess weight impacts digestion
Why probiotics are good for you
Key Takeaways:
If you can’t chew your food properly and sit down and have a meal that is not rushed, you end up putting a lot of stress on the organs that are involved in digestion. And now all of these organs have to work extra hard in order to break down this food. This also leads to more bloating and more gas.
Your brain needs time to receive the signal that you’re full, so don’t rush through your meals but slow down and take the time to chew your food.
Fiber helps to keep food moving through your intestines easily. Soluble fiber draws in water and helps to prevent the stool from being too watery, while insoluble fiber helps to add bulk to your stool.
Digestive enzymes help to break down the carbs, the fats, and the proteins in your meals.
Smoking weakens the valve at the end of the esophagus, which leads to more acid reflux and more heartburn.
Alcohol interferes with acid secretion, your stomach muscles, and nutrient absorption
Having a few extra pounds can cause digestive issues because the valve between the stomach and the esophagus sometimes won’t close completely, which allows stomach acid to go back into the esophagus.
Action Steps:
11 Steps to Better Digestion
Focus on chewing your food.
Get in plenty of fiber.
Once you increase your fiber intake, make sure that you also drink a lot of water. The bare minimum is 2 liters per day.
Exercise.
Reduce stress.
Take digestive enzymes
Include warm foods in your meals
Quit smoking
Drink less alcohol
Get rid of excess weight
Take probiotics
Improve your digestion in the morning with my anti-aging elixir:
250 mL warm water + 1 T apple cider vinegar + freshly squeezed lemon (½ of a lemon) + 1 scoop collagen powder.
Drink bone broth.
Samantha said:
“[Chewing your food] is really underestimated but it’s so critical for proper digestion. The more you can break down your food in your mouth, the less work has to be done later on with all your other organs.”
“Spend some time writing out what’s possible for your future, because we are all so deserving of so much more joy and love and laughter and ease and grace and flow in our lives.”
Thanks for listening!
Important Announcements:
If you have 20-plus pounds to lose and you are sick and tired of yo-yo dieting and you’re looking for a way to support your hormones while losing weight, then my 12-week Metabolic Reset Weight Loss Program is definitely the program for you! Click on the link and get a $100 discount as well as my BONUS DIY Beauty Care Videos! If you have any questions about it, don’t hesitate to email me or reach out to me over on Instagram, @holisticwellnessfoodie.
We will also be hosting a free webinar on December 19 where you can take a peek at the behind-the-scenes of the Metabolic Reset Weight Loss Program and learn the five secrets to slimming down and balancing your hormones without having to diet or spend countless hours on the gym. Sign up now and get my Sugar Detox Program for FREE!
And if you haven’t yet left us a rating or a review, it would mean so much if you do. See you all in 2019! Have the best, happiest holiday ever!
Reframing Diet Culture + Weight Training for Women + Cultivating Mindfulness
01:00:15
How can you incorporate small healthy habits to really create a sustainable approach to health and wellness? Holistic nutrition practitioner and weightlifting and mindset coach, Stephanie Gaudreau, talks about what these habits could be, from reframing the diet culture to weight training to cultivating mindfulness and more!
The things that Steph have had to unpack and unlearn for herself
What is wrong with the diet culture
The bio-individual approach to nutrition
Steph’s non-negotiables when it comes to health and wellness
Tips and suggestions for women who want to get started in strength training
Steph’s Fuck-It List
Key Takeaways:
A nourishing way of eating is not just what you eat, it’s how you eat it and why you eat it. It’s eating food while understanding your goals and your bio-individuality.
There is a huge benefit for women when it comes to strength training that goes beyond aesthetics.
There is no one correct diet that applies to everyone. There are multiple ways of doing things. The question is not whether a certain food is right, but whether it’s right for you or someone else.
Action Steps:
Reclaim your health and be free from diet rules.
Make sure that you’re in line with the core 4 pillars of health
Eat nourishing foods.
Strengthen your body.
Recharge your energy.
Get your mindset right.
If you’re serious about getting started in strength training, go to a place where you can learn from someone.
Steph said:
“Women are really good at thinking about eat less, move more. But oftentimes, we’re missing a lot of what I call low-hanging fruit, easy changes that we can make in these other areas or other ways of thinking about food.”
“We absorb so many things consciously, subconsciously. We’re explicitly taught things. And having awareness is a key first step… It’s just a practice of observing your own thoughts and behaviors.”
Thanks for listening!
Important Announcements:
I want to invite all of you to sign up for our weekly newsletter! Get a roundup of what’s happening on the blog and different recipes we’ve been posting as well the podcast interviews that have gone live, and get in on different exclusive giveaways or online program launches.
For all the ladies who are struggling with hypothyroidism and Hashimoto’s, the registration is currently open for our Healing & Dealing with Hashi’s online program.
Organic Adaptogenic Powder from Anima Mundi Apothecary
*You can get these products over at PureFeast and save 10% off of your first THREE orders over $75 + free shipping with coupon code - HOLISTICWELLNESS.
Diagnosed with Breast Cancer Three Times - Strategies, Healing and the Resiliency of Your Mind and Body
00:53:25
How do you bounce back from getting diagnosed with breast cancer three times? Founder of CanPrev Tanya Salituro shares her inspiring story of healing from breast cancer and how she started her company.
If the cancer is hormonal-related and estrogen-dominant, you’ll need to get rid of the excess estrogen in your body.
It’s your liver that helps you get rid of excess hormones in your body.
The current statistics show that one in eight women will get diagnosed with breast cancer in her lifetime. But men can also get breast cancer.
A study shows that if you get into nature and smell the forest, your body gets an immune boost.
The 4 most important contributors to health:
Nutrition
Happiness
Exercise
Sleep
Health is physical, and health is mental. Physical health is only half of how healthy you are. The whole other side of health is how healthy is your mind, your emotions, your soul.
Action Steps:
Work with your doctors. Stand up for yourself and make sure you’re heard by them. Make sure all your questions get answered.
Support your liver.
Don’t let breast cancer sneak up on you. Try for early detection by taking control of your breasts. Make sure you’re checking them every month. When you’re suspicious of something, go to your doctor.
Tanya said:
“We have to be optimistic. We have to believe in ourselves and believe in our body’s ability to heal.”
“Generally, you’ve got to take your health into your own hands. Take your breasts, literally, into your own hands… I want every woman out there to know it’s so important. Don’t be afraid. Just Dive in there and learn your body.”
“If you can accept that change is inevitable and you don’t fight your reality and you make the best of your situation -- and if you can even make yourself smile and laugh a little bit through it, then you’ve learned a powerful lesson.”
Thanks for listening!
Important Announcements:
Join our Healthy Hormones Monthly Recipe Club for $9 a month! Not only do you get the meal plan but also the Pumpkin Recipe Ebook and the Thanksgiving Guide.
Don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Interested in learning more about my ALIGN & LEAD BUSINESS MENTORSHIP Program? Email me at samantha@holisticwellness.ca
Save 15% off ALL Organifi products at organifishop.com. Check out Organifi Immune to help support your body during the cold and flu season. Use code HEALTHYHORMONES for your 15% savings
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use code - HEALTHYHORMONES
Save 15% storewide on LeesTea and LeesGhee (the one chai is my absolute fav!). Use code HEALTHYHORMONES
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs.
The thyroid is governing the overall metabolism in your body and plays a role in brain development, breathing, heart and nervous system functions, body temperature, muscle strength, skin dryness, menstrual cycle health, and cholesterol levels.
Thyroid function can be affected by a variety of factors such as genetics, nutrient deficiencies, autoimmune conditions, pregnancy, underlying infections, liver disease, medications, and oral contraceptives.
Thyroid disorders are more common in women than men.
Hypothyroidism occurs when the thyroid is underactive and often develops later in life. This leads to a general loss of energy, potential weight gain, difficulties in concentration, constipation, sensitivity to cold, changes in your skin, issues with your voice, dry and brittle hair, decreased libido, and in some cases, depression.
Hashimoto's disease is an autoimmune condition where the body's immune system is attacking the thyroid gland.
Hyperthyroidism occurs when the thyroid overactive and speeds up the energy metabolism of the body. This leads to hot flashes, sweating, trembling, weight loss, diarrhea, hair loss, nervousness, hyperactivity, emotional instability, irritability, insomnia, restlessness, and in some cases, bulging of the eyes.
Graves' disease is an autoimmune condition causing a form of hyperthyroidism.
Thyroid auto-antibodies develop when a person's immune system mistakenly targets and attacks the thyroid gland. This can lead to chronic inflammation, tissue damage, and autoimmune disorders.
The toxins that affect the thyroid include the following:
Phthalates - typically found in plastics and some personal care items
Perchlorate - found in food and water
Polybrominated diphenyl ethers (PBDEs) - found in breastmilk, electronics, cars, and buildings
Perfluorooctanoic acid (PFOA) - found in non-stick pans, water-resistant coatings, stain-resistant carpets, and microwave popcorn bags
Organophosphate pesticides - found in agricultural spaces that end up affecting the produce that we eat
Action Steps:
Get diagnostic testing for your thyroid health.
Use glass instead of plastic containers for packing your meals.
Read the labels of personal care products and look into product ratings.
Avoid using non-stick pans and be conscious about wearing water-resistant clothes and accessories.
Buy fruits and vegetables that are treated with the least amount of pesticides.
Detoxify.
Samanthasaid:
“Your thyroid is governing the metabolism overall in your body. Weight is a part of that, but it's not the only piece... Metabolism means more than just weight gain and weight loss."
"Sometimes your antibodies are just going to go up and down for no real apparent reason. You can't just pinpoint one thing that's going to trigger [it]."
Thanks for listening!
Important Announcements:
If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow, and you’re going to love it.
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
Save 15% off ALL Organifi products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend. Use the code HEALTHYHORMONES.
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress. Cramp Relief is the new product from CanPrev and is ideal for any women dealing with painful period cramps or restlessness around their cycle.
CanPrev Synergy B is an innovative vitamin B complex that delivers the full spectrum of B vitamins in their preferred forms, plus an impressive 200 mg of L-Theanine daily. L-Theanine is an amino acid found in green tea leaves that temporarily produces mental relaxation without any sedating effects. It’s the perfect companion to a B-complex vitamin, enhancing it’s already stress reducing and mood enhancing properties.
Reclaiming Power Over Your Health + Thought Work + Epigenetics and Essential Oils
01:04:52
How can we navigate these challenging times and do the work of creating a better world starting with ourselves? Become a guru of your own health and happiness. Listen in as life coach Dr. Laura Hughes shares her thoughts on how we can reclaim our power over our health with the help of essential oils.
Getting into essential oils and what it means to be a doTERRA advocate and create a business
What epigenetics is all about
How essential oils play a role in epigenetics
Reclaiming your power over your health
Managing your brain, your thoughts, and our hormones
How you can integrate essential oils to support your journey of reclaiming your health
What makes doTERRA different from other brands
Laura’s essential oil routine
Key Takeaways:
Your genes aren’t your destiny. Just because you have a gene, it doesn’t mean it’s going to express itself.
Whether a gene gets turned on or off is largely dictated by your dietary choices, your stress, your environmental toxins, and your physical activity.
The essential oils fit into all the things in our life that we should be thinking of in terms of having the healthiest epigenome that we can have.
Action Steps:
Think about what feelings are coming up in your body and what thoughts are creating those feelings because it’s your feelings that drive your actions that in turn create results.
Look at the thoughts in your head and where they’re coming from and look at how you can change them to further influence the emotions that drive your actions.
Do thought work.
Make sure your brain is as sharp as it can be.
Dr. Laura said:
“Basically everything we know that creates a foundation for good wellness influences these epigenetic mechanisms that can turn on and off our genes.”
“We have so much power over our health, and we’ve never been taught that.”
Thanks for listening!
Important Announcements:
Join our webinar with CanPrev on Strategies to Optimize Your Hormone Health. Just go to bit.ly/hormonehealth101 and get the chance to win amazing CanPrev prize packs valued at $175.
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts. Check out their My Blueprint Genetic at home test kit
ORGANIFI - save 15% off any of their products with the coupon code HEALTHYHORMONES. Head to - organifi.com/healthyhormones
My favourite product is ORGANIFI Gold Chocolate and GLOW
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
246. Overcoming Mystery Illness and Autoimmunity with Dr. Kevin Preston
01:03:14
Today on the show, Samantha chats with Dr. Kevin Preston, a traditional Chinese medicine practitioner that practices in Vernon, BC. Kevin has become known for helping people overcome chronic illnesses, mystery syndromes and for optimizing the health and performance of his patients. In this episode, we learn how his curiosity, passion and reverence for both ancient and modern healing techniques have guided him to success as a nature loving, wu friendly and honest practitioner.
In this episode of The Wellness Witch Podcast:
Kevin’s journey from hockey-playing farm boy to Chinese medicine practitioner
Why we’re seeing an increase in mystery illnesses and autoimmunity
How Kevin uses knowledge about epigenetics and genetic trauma in his practice
Tips for detoxification from harsh environmental chemicals
How Kevin has begun utilizing spirituality to help his patients heal
This show is sponsored by:
Organifi | Go to organifishop.com and save 20% off with code WELLNESSWITCH
Food Sensitivities & Your Cycle + Detox Strategies
00:51:28
Are you frustrated and fed up with struggling with unresolved hormonal health issues? Today, we dive into all things hormones with a certified naturopath, Dr. Naomi Judge, who is well-known in Australia for helping women connect the dots between their health, happiness, and hormones. Find out how a life of optimal vibrancy and joy can be your new normal!
Visit https://holisticwellness.ca/podcast for complete show notes of every podcast episode
Topics Discussed in this Episode:
Some of the common complaints and issues that women are struggling with
The impact of hormones on our cycles
Things you can do to help you gain a deeper understanding of your cycle
Things that drive food sensitivities
The link between estrogen dominance and food intolerances
Some everyday foods that we can include in our diets to better support detoxification and our hormonal health
The top strategies you can do to achieve your new normal
The benefits of grounding
Simple things that we can do to support our adrenal health
Hormones and skin health
Key Takeaways:
During our cycle, estrogen changes our immune system, so we’re more likely to get coughs and colds at certain times of the month, and we’re more likely to be more susceptible to getting allergies.
When you’re looking after your hormones, the first thing you need to do is clean your bowel, your liver, and your gallbladder.
Focusing on self-care is really vital to balancing your hormones. If you’re busy all the time, running from task to task, and constantly feeling stressed, your hormones are not going to get a chance to settle down and you’re going to be in your sympathetic nervous state the whole time.
When your hormones are beautifully balanced, it brings you that bright, vibrant look, and it's the best way to prevent premature aging. When they are imbalanced, your looks could change drastically in a short period of time, where your skin is dry and you notice more fine lines and deeper wrinkles.
Action Steps:
Really look at things and track things that have to do with your cycle so you can understand more about it and understand what’s related to your hormones.
Rather than using an app to track your cycle, write things down.
Track your food sensitivities based on your cycle.
Achieve your new normal:
Start by balancing out your macronutrients and recognizing what a good meal is for you. Learn what meal suits you so that you can start with just having three meals a day and stop having so many snacks, stop craving sugar, and stop feeling hungry after each meal. Also, remove your trigger foods from your diet.
Focus on self-care.
Re-balance your nervous system:
Do deep breathing exercises.
Eat slowly.
Naomi said:
“You feel more in control when you understand that there are things within your control that are driving these symptoms. It’s not something that’s just happening to you… It’s because there are other things going on with your hormones that you can effectively get under control.”
“I think we’re now coming to a realization that what we need as women to get through this busy, stressful time is more focus inwards, more focus on ourselves, and more of that kind of quiet time.”
Thanks for listening!
If you have any questions that you would like answered in future Q&A episodes, you can ask me over on Instagram, @holisticwellnessfoodie, or contact me through my website. And come to hang out with me in my Holistic Wellness Private Community on Facebook.
Subscribe to this podcast on iTunes and leave us a rating and a review!
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Sponsor Links:
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How can you make sure that you have a healthy pregnancy when you’re over 30? Preconception health coach, holistic nutritionist, and fertility awareness practitioner Nora Debora talks about optimizing your hormones and fertility by harnessing the power of your menstrual cycle with nutrition, cycle charting, and self-care practices.
Why it's important for women to take time upfront to prepare their body for pregnancy
The 4r method for preparing your body for pregnancy
Some important things that you should know about pregnancy testings
Sperm testing
Key Takeaways:
There’s a three to seven-month window for the primordial egg to mature before it releases at ovulation. So anything that you put into your body, everything you do, and the environment that you surround yourself with within that period prior to getting pregnant is going to impact the health and quality of that egg and the health of the baby.
There’s a lead time of about 72 days for a sperm to develop to its most mature state before it can actually fertilize an egg.
Action Steps:
If you want to get pregnant, take the time upfront to balance your hormones, get healthy, and improve the quality of your egg (and sperm).
Thanks for listening!
Important Announcements:
Check out our NEWEST program, The Adrenal Reset 28-Day Program. If you're feeling exhausted, anxious, gaining weight, can't sleep, and feeling like you need a reset, this program is the perfect fit! Our adrenals are front and centre when it comes to restoring hormonal health. That's why we've included a nourishing meal plan, exercise program, breathwork exercises and so much more inside this program to help you feel your very best! Join the Adrenal Reset program at this link here - https://bit.ly/28dayadrenalreset
Grab your free 5-day Sugar Detox Program and get started today. I've created a delicious meal plan to help you balance your blood sugar and optimize your hormone health - holisticwellness.ca/sugardetox.
Sign up for our newsletter at holisticwellness.ca/newsletter and connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things we talk about in the show:
Register for the Eat To Get Pregnant Workshop here.
Head to eatonhemp.com to save 20% off site-wide with the coupon code HEALTHYHORMONES. I absolutely love the Maple toasted hemp seeds and the full spectrum extra-strength CBD oil, which I use before bed. https://eatonhemp.com
Save 15% off any Organifi Products at organifishop.com. Check out the NEW Organifi Harmony Women's Hormone Balancing Blend and their delicious Green Juice Powder. Also, their GOLD in Pumpkin spice is absolutely delicious for this time of year. I'm sipping on one right now with coconut milk. Use code HEALTHYHORMONES to save! --> https://www.organifishop.com
Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. I also like adding their amino acids to my pre or post-workout smoothies. My go-to's are L-glutamine and L-tyrosine. Head to https://canprev.ca for more info on Canprev products. Be sure to check out the NEW Liposomals from Canprev. Currently, I'm using their Vitamin C and Curcumin Liposomal and more products are launching soon! - https://canprev.ca/products/curcumin100-liposomal
223. IVF: An Honest AF Conversation with Kelli Moore
01:01:14
Today, we’re having a transparent and honest AF conversation with Kelli Moore, the co-founder, and CEO of Soulfire Productions, on her fertility and IVF journey. Kelli gives a play-by-play of the timeline of IVF, unpacking the extreme lows she experienced from the medications and how it painfully impacted her relationship with herself and her husband. Kelli gives insight into what to look for and questions to ask providers when considering IVF. She also shares differences in the 1st versus 2nd trimesters, pregnant sex struggles, and the necessity of therapy.
In this episode of The Wellness Witch Podcast:
Kelli’s fertility journey & how she prepped her body for IVF
The extreme lows Kelli experienced from IVF medications
The necessity of couple’s therapy
Body changes & pregnant sex struggles
Self-advocacy with IVF & in the medical system
Postpartum plan as a CEO
This show is sponsored by:
Cozy Earth | Visit cozyearth.com and use the code WELLNESSWITCH for 35% off!
Why is it important to drink more water? It’s one of those things that we often overlook. Naturopathic doctor Andrea Maxim is on the show to talk to us about how incredibly important it is and how hyperhydration benefits our hormones among other things.
Hyperhydration and why we need to drink more water
The importance of hydration for detoxification
How to hyper hydrate successfully
Reigniting your thirst signal
Water quality and water sourcing
Essential minerals that are important for hydration
Key Takeaways:
Most of the symptoms and complaints or issues that you have with your body can be resolved or at least improved by hyperhydration.
Every single element of your body, including every single one of your cells, requires water to allow for fluid exchange.
Any source of inflammation will cause your hormones to become imbalanced. When this happens, water is the first thing we should be going to.
Your large intestine is controlled by how hydrated your body is. If you are dehydrated, your body will reserve all of the fluid that it has to maintain your organs, and the more likely you are to be constipated.
The urine is a huge source to get rid of heavy metals and water-based toxins in the body. Hydration significantly helps with constantly flushing out the bladder.
Drinking a lot of water when you wake up in the morning turns on your metabolism. It gets your lymphatic system going, it gets your bowels moving, and it gives energy to your brain, your lungs, your muscles, and your joints.
The thirst signal in your body is so subtle while the hunger signal is so massive. Oftentimes, we think we’re hungry when we’re actually thirsty.
Action Steps:
Your brain is 80% water. If you’re suffering from brain fog, fatigue, or if your memory isn’t as sharp as it used to be, incorporate drinking more water into your lifestyle.
Think of any single issue that you have with your body right now, try 10 days of hyperhydration, and see it if improves.
If you’re a woman, drink 3 to 4 liters of water a day. If you’re a man, you can go for 6 to 8 liters.
As soon as you wake up, find the biggest glass that you can and drink as much water out of that glass as quickly as you can.
Sip on a liter of water from breakfast to lunchtime, another liter from lunchtime to dinner time, and another liter from dinner time to bedtime, so long as it doesn’t impact your ability to stay asleep.
Andrea said:
“I like to think of the liver like a sponge. If that liver is completely full of crap and stuff that we’ve been exposed to… we need to be filling up that sponge, wringing it out daily, and then rinse and repeat.”
“Yes, there is water in wine; yes, there is water in tea and coffee, but the innate principle of those drinks are very dehydrating. We have to be drinking responsibly one for one at the very least.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Q&A: Intermittent Fasting + Sugar Cravings + PMS + Seed Cycling for Your Hormones
00:31:29
We are diving into another Q&A episode today with questions about intermittent fasting, sugar cravings, and PMS symptoms. On top of that, I also talk about seed cycling and its benefits. So if any of these topics is of some interest to you, then you’ve tuned in to the right podcast!
Can you still do intermittent fasting when you’re struggling with stress or adrenal fatigue?
What are some strategies to avoid eating too much sugar during the holidays?
What are some possible causes of intense PMS symptoms -- cramping, bloating, breast tenderness, and insane cravings?
How can you effectively do seed cycling, and why is it beneficial?
Key Takeaways:
Fasting in and of itself is a stressor on the body, but when you have the correct dose of it and the appropriate amount of it, it could be very beneficial.
Decreasing the stress and cortisol response in your body doesn’t necessarily depend upon diet alone. Oftentimes, this means that you have to address the underlying cortisol issue with lifestyle intervention.
The things that happened to you in the past two to three months can really be an indicator of how things are showing up in your cycle right now.
From day 1 to day 14 of your cycle, this is what’s called your follicular phase. During this phase, you become more estrogen dominant, so you want to support the estrogen in your body by including certain seeds that have phytoestrogenic qualities into your diet.
From day 14 to day 28 (give or take), this is your luteal phase, so you want to support the progesterone levels in your body.
Action Steps:
Engage in things like meditation, yoga, community events and social gatherings to help address stress and deal with adrenal fatigue. Getting acupuncture treatment would also be helpful as well as getting the right amount of sleep.
On the days when you know you’re going to have a big feast for dinner and there will be some extra desserts and treats, what you do during the day can help you avoid consuming too much sugar.
Eat a really healthy breakfast that’s high in fat and high in protein. That’s going to keep you satiated, balance your sugar levels, and help you combat your sugar cravings.
Make sure that you’re staying very hydrated and drinking a lot of water throughout the day. That’s going to be very important for detoxification and supporting gut health and digestion.
If you’re looking to limit your sugar intake, have digestive bitters before a meal or some L-glutamine mixed in water. Or take things like the Perfect Keto exogenous ketones, which help to combat sugar cravings.
If you’re struggling with PMS symptoms, consider doing some hormone testing to find out the underlying causes.
Take magnesium supplements to help with sleep issues and PMS symptoms.
Eat as many anti-inflammatory foods as much as you possibly can.
Do seed cycling to help balance your hormones. And if you haven’t been having your period because of some health issues, do seed cycling based on the moon, with the new moon being day 1 of your cycle and the full moon being day 14.
Samantha said:
“Oftentimes, we don’t take that time to commend ourselves over these small achievements. We feel like everything needs to happen so fast… We don’t look at the small baby steps that we’re taking and really acknowledge ourselves.”
“I want you to head into the new year feeling confident and not going into the new year with this diet mentality… I want you to learn about your body and become educated about your body and your hormones, and become very educated about food and how it impacts your health.”
Thanks for listening!
Important Announcements:
My 12-week Metabolic Reset Weight Loss Program is set to begin in January 2019. So if you’re interested to join that and have questions about it, don’t hesitate to email me, or join our newsletter where you can get all the details about it.
If you’ve got any questions, I would love to hear from you over on Instagram @holisticwellnessfoodie. And if you haven’t yet left us a rating or a review, it would mean so much if you do!
Recovering from Chronic Lyme Disease & Amenorrhea, Dealing with Conventional Medicine for 20 Years & Founding WellBe
00:53:23
Have you ever wondered what it’s like to not have a period? Adrienne Nolan-Smith shares her journey of dealing with amenorrhea and recovering from chronic Lyme disease. She talks about the importance of becoming your own health advocate and being more knowledgeable and informed about your symptoms.
Understanding amenorrhea and taking the steps towards healing
Recovering from chronic Lyme disease
Working in the conventional health system and realizing its limitations when it comes to supporting chronic diseases
Creating WellBe and bridging the gap between the health care system and the wellness movement
Key Takeaways:
The kind of medicine that should be practiced today is not built into the current insurance model (at least in the US).
If you want quality practitioners and doctors who are going to roll up their sleeves and do the hard work with you to figure out what’s going on and help you heal, you have to understand that it takes time to investigate the root cause of your symptoms, and it’s currently outside of the insurance model in the US.
Your diet and the condition of your gut are hugely connected to your hormones.
When healthcare and wellness finally come together, we’ll be able to reverse the chronic disease epidemic.
The only way you can have real healing is to get the body to a place where it can heal itself and utilize the incredible power of the immune system.
Action Steps:
Be your own advocate when it comes to your health and do some research before you see a conventional medicine practitioner.
Make sure your home is optimized for health. Throw out and replace everything toxic in your home and in your everyday habits.
Adrienne said:
“I know so many people with means and education who are still making terrible decisions about their health every single day.”
“I need to spread awareness and education before I can start talking to people about the actionable steps of now making these changes or helping them further.”
Pre-Order my NEW BOOK, The 30-Day Hormone Solution at hormonesolutionbook.com and grab over $350 in free online bonuses!
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Q&A: Root Causes of PMS, Understanding Autoimmune Hashimotos Antibodies & Natural Tips for Beating the Bloat
00:37:01
Are you having issues with terrible PMS, bloating, high thyroid antibodies or stress? Many of us have a lot of the same problems and issues, so listen in as I address some of your questions and provide you some really great strategies that you can implement to feel your most amazing self!
If you are eating a little bit too much sugar carbs, even grains, this can really impact the yeast and the bacteria in your gut and can cause a lot of bad bacteria to grow, which can often lead to bloating.
Bloating can result from swallowing gas and air. So if you're drinking carbonated drinks or chewing a lot of gum, those can make you feel really bloated.
The 6 things to look when to get to the root causes of terrible PMS and other period issues:
Sugar
Alcohol
Stress
Blood sugar imbalances
Excess weight
Inflammation
Estrogen dominance leads to way more PMS issues.
Action Steps:
To avoid bloating
Minimize the sugar carbs and grains in your diet.
Minimize drinking carbonated drinks.
Avoid chewing gum.
Try doing an elimination diet and check for any food intolerances you may have that cause bloating.
Stay hydrated.
Make sure that you're feeding the good bacteria in your gut.
Bring your antibodies down.
Manage stress by being present and staying in the moment.
Eat PFF (protein, fat, and fiber) meals. Get in good quality sources of protein, make sure you're eating adequate amounts of fat and get in the fiber from starchy or non-starchy vegetables.
Samantha said:
“Having one autoimmune condition means... if you don’t adress it, it will lead to other autoimmune conditions, and then to kind of swing that pendulum back to really get healthy and to really get your body into homeostasis, it can mean that it’s going to be that much harder.”
“Your diet can have such a profound effect on your cycles and your hormones.”
Thanks for listening!
Important Announcements:
There’s still enough time for you to join our Instagram Influence Masterclass! We are going live at 7 PM Eastern Time tomorrow, April 17, and we are going to be diving into so much juicy content about your Instagram strategy!
Also, sign up for our weekly newsletter! And if you’re a health practitioner or an entrepreneur, be on the lookout for the Holistic Wellness Business Mentorship program that’s coming soon!
Connect with me over on Instagram, @holisticwellnessfoodie! And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.
216. Business Rants on Expectations, Possibilities and Success
00:34:26
So many of us get defeated when the thing that we’ve launched or created doesn't immediately work out the way we had anticipated, but this is normal. It’s a part of the business growth process. We have to be really honest with ourselves in terms of how, where, and when we’re showing up with our business and consider the time that it takes for things to find their space within the world. Have you really given your business a chance to develop? In today’s solo episode, Samantha aims to help you learn to manage your expectations while still holding space for the possibility of all that you want to create in your business.
In this episode of The Wellness Witch Podcast:
Why you shouldn’t get caught up with how your competition is performing
Biggest Takeaways From Losing Social Media with Jen Szpigiel
00:48:46
Jen Szpigiel is a Business and Lifestyle Mentor and the host of the Becoming Iconic podcast. She supports entrepreneurs who want to build 6+ figure businesses and brands without sacrificing themselves and their relationships. Today, she shares her story of how her social media was hacked, resulting in her losing thousands of followers, and how she’s used this as an opportunity to refine her brand and move into a place of greater alignment.
In this episode of The Wellness Witch Podcast:
How Jen’s social media was hacked & ways to protect yours
Ways Jen used this loss as an opportunity to refine & rebrand
Self-expression, authenticity, & censorship on social media
The Cosmos + Astrology & What to Know About the Energy for 2020
00:57:33
How can we tap into our intuition and get in the flow, and find our creative energy? Meredith Dylan shares her insights on how we can get connected to ourselves and the universe, and how we can tap into the cosmos for guidance.
How to get into a state of flow and become more connected with cosmic energy
Why you should consider taking an improv class
How to use the information you learn from astrology and numerology
How learning about her hormonal health strengthened Meredith’s spiritual experience
Key Takeaways:
Numerologically, 2020 is a “4” year because when you add up 2+0+2+0 it equals 4. And that is a vibration or frequency of the dedicated hard worker. So this is the year where our work is the focus. We’re building foundations and routines to support as a collective what we’re building.
Each planet represents a psycho-spiritual function.
Jupiter represents the part of us that’s intuitive, the part of us that is always expanding, always growing, just like the universe.
Saturn represents our authority, how we interact with the world, how we interact with society, and how we show ourselves as leaders.
Pluto represents our soul, as well as the process of death, transformation, and rebirth.
The nodes of the moon are the psycho-spiritual function that represents our evolution.
The south node represents what we need to let go of, what we’re releasing to move towards where we want to go.
The north node represents the things that we’re cultivating, growing, and nurturing within us to help us evolve on an individual and a collective level.
2020 is a great time to go to school and focus on your local community.
Numerology is like paint by numbers whereas astrology is like abstract painting. In numerology, once you know what a number means, no matter where you see it, it’s always the same meaning.
January is a “5” month, which means its a month of change.
Astrology is best used when it’s about self study.
Action Steps:
How to connect to the flow:
Have a routine that feels nourishing.
Take an improv class
Meredith said:
“When we’re in peace, when we’re in ease, it’s when the universe is moving through us. And so if we build out space in our day to connect, then whenever we’re feeling like we’re not connected, we notice and then we’re able to come back and ground and center.”
“When you practice improv or you become an improviser, you start experiencing reality in a more magical way and you’re more open to miracles in life because you’ve seen them happen on stage.”
Thanks for listening!
Important Announcements:
Join the Metabolic Reset and save $200 until January 12th. We officially start as a group on January 13th and I’m excited about all the amazing things we have in store for you!
Get your copy of my new book, The 30-Day Hormone Solution.
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
228. The Power of Light for Energy, Fertility, Hormones and Sleep with Roudy Nassif
01:12:48
Being light-conscious is one of the simplest, cheapest, yet most overlooked approaches to health and hormonal healing. In today’s episode, engineer and light expert Roudy Nassif, talks about how light affects our overall health, including its impact on our mitochondria, blood glucose, adrenal health, and sleep. He also explains why most bluelight-blocking glasses on the market are actually not that effective and how this inspired him to create his own bluelight-blocking glasses company, Viva Rays. Roudy offers up some simple, effective ways in which we can realign ourselves with the natural cycles that have forever driven our evolution and create lasting harmony with the environment that we live in.
In this episode of The Wellness Witch Podcast:
Why light is so important in establishing a circadian rhythm
How to get proper light exposure in harsh seasons/climates
The importance of eating seasonal foods
Tips for making your home a healthy light environment
Roudy’s thoughts on magnetism and the benefits of being barefoot
This show is sponsored by:
VivaRays | Go to vivarays.com and save 15% off with code WELLNESSWITCH
Canprev | Go to canprev.ca for all your magnesium needs
219. The Business of Birth Control with Abby Epstein
01:05:12
Today’s guest is award-winning documentary filmmaker, Abby Epstein. Abby has directed a number of eye-opening documentaries, alongside executive producer, Ricki Lake. Two of her most notable films are The Business of Being Born, and The Business of Birth Control which are aimed to educate and empower women–and expecting families–to make informed medical decisions. In this episode, Samantha and Abby discuss in length, the driving forces behind the creation of The Business of Birth Control, as well as some of the backlash the film has received.
In this episode of The Wellness Witch Podcast:
The inspiration + main elements of “The Business of Birth Control”
Decoding the criticism Abby’s films have received
Exploring the racist roots of birth control
Understanding the interest in alternative medicine amongst millennials
The power behind educating women about their bodies
AIP Diet + Coffee Enemas + Working Out + Thinning Hair & Your Thyroid
00:26:34
I have another Q&A episode in store for you today! I love doing these episodes because I love answering your questions, so keep them coming and enjoy the podcast!
Topics Discussed in this Episode:
What is the AIP (Autoimmune Protocol) diet?
What is a coffee enema and how is it the same as or different from a colonic?
Should you work out if you have adrenal fatigue?
What do you use on your hair when you notice that it’s thinning?
Key Takeaways:
The AIP diet focuses on eliminating gut irritants from your diet. It’s similar to the Paleo diet but restricts a lot more. It works on healing the gut by eliminating certain foods that cause inflammation, which gives rise to gut issues, which in turn causes autoimmune diseases.
If you are having autoimmune issues and adrenal fatigue, it’s time for you to slow down and shift to lower-intensity exercises and focus more on the healing aspect.
If you have a low-functioning thyroid, you have high-functioning adrenals. So if you’ve got thyroid issues, that means you’ve also got adrenal issues.
Action Steps:
Consider doing the AIP diet especially if you have autoimmune issues.
Try doing a colonic first before jumping into doing a coffee enema.
Cut down on how often you wash your hair and switch to more natural products.
Consider getting a thyroid testing done.
Samantha said:
“Coffee enemas are amazing and they’re a great tool and detox protocol that will help with detoxification and, of course, help support gut health.”
“Movement is important, absolutely, but movement doesn’t have to come in the form of high intensity… and so find something that’s a little bit lower intensity and do that and still focus on moving your body, but really respect that process of healing because it does need time.”
Thanks for listening!
If you’re interested to do some detoxification anytime soon, check out my Summer Hormone Detox program. This is an amazing program to help you detox out that excess estrogen in your body and support your thyroid. You’ll get a 7-day meal plan with delicious, amazing recipes and the chance to join an exclusive masterclass on July 18th.
And if you are interested in joining the CleanBeautyU online program, there are tons of resources there on all things beauty care, including videos on how you can make your own clean beauty products. So make sure to check that out, too!
The Benefits of Acupuncture for Stress Management & the Importance of Boosting Circulation
00:58:43
How are you managing your stress? Dr. Jannine Krause talks about the benefits of acupuncture and traditional Chinese medicine in supporting stress management and overall health.
Dietary principles in the Chinese medicine culture
Simple strategies to help lower stress
Why you shouldn't do HIIT workouts every day
Cupping and when you should get it
Simple everyday things that we can do to boost circulation
Key Takeaways:
Stress puts us in a "stuck" mode, which means we're not in a state of flow.
With acupuncture, what we're doing is we're trying to get blood flow going.
We can use acupuncture near the uterus, near the ovaries, to help the body regulate. We even have points in our ears that can help the hormones regulate and try to get that blood flow going.
Most of the time when we're getting stressed out, there's a need that we have that's not getting met.
Cupping is the use of suction to bring blood flow to a broad superficial area of skin tissue and muscle.
Action Steps:
Get acupuncture treatment.
Mid-cycle to the start of your period, make sure you stay warm and keep things warmer for the body with the food that you eat.
Take the time to slow down. Work on your schedule and look at where you can put in a break and do something fun.
Make sure your body knows when your workout is over through breathwork.
Think of your evenings as a time to reconnect with yourself. Have fun!
Consider getting cupping treatment if you have tight muscles.
Get circulation moving through play and fluid movement.
Janninesaid:
“Spend some time chilling. I think a lot of us, unfortunately, have lost that ability to stop moving and just breathe for a minute."
"I call it the root of all evil if we don’t have blood flow moving.”
Sign up for our newsletter at holisticwellness.ca/newsletter! And don’t forget to connect with me over on Instagram, @holisticwellnessfoodie. Let me know if there’s anything you’d love for me to expand on. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Save 20% off Energybits Spirulina and Chlorella at energybits.com. Use the code HEALTHYHORMONES.
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Check out CANPREV products across Canadian Health Food Stores and online at Natures-Source.ca - I personally LOVE their MYCO10 and Collagen powder. They are great to add to smoothies and elixirs. Also, check out their product ADRENAL CHILL for supporting the adrenal glands and helping your body better adapt to stress. Cramp Relief is the new product from CanPrev and is ideal for any women dealing with painful period cramps or restlessness around their cycle.
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Detox, Inflammation, Energy, Gut Health - The Many Benefits of Spirulina and Chlorella
01:19:28
Do you want to know more about the superfood that not only satisfies hunger but is good for detox, inflammation, energy, and gut health? Catharine Arnston is on the show to talk about spirulina and chlorella, the power couple for health and wellness.
The benefits of spirulina and chlorella and their differences
Why chlorella is great for cleansing and detoxifying
Getting rid of the lead in chlorella
Spirulina for babies and pets
Spirulina dosage
Fighting COVID-19 with algae
Key Takeaways:
Algae is a food group not a supplement.
Macroalgae, like seaweed and kelp, is high in fiber, usually has iodine in it, and doesn’t have a lot of nutrients.
Microalgae is microscopic and it’s everywhere. Spirulina and chlorella belong to this category.
Spirulina is the blue-green algae that has remarkable healing capabilities. It satisfies your hunger, gives you energy, and improves your mental focus
Spirulina has the highest concentration of protein in the world. It has 3x the amount of protein as steak, and it’s already in amino acid form. It also has the highest concentration of all the B vitamins.
Spirulina is a vasodilator and helps your body release nitric oxide.
Spirulina is second only to breast milk in its concentration of an omega-6 called GLA, which is important for a baby’s brain development.
Chlorella is a wellness algae that helps you recover your health. It has the highest concentration of chlorophyll in the world.
Action Steps:
Consider taking spirulina and chlorella instead of vitamin supplements.
Catharine said:
“There’s nothing in the world that can be more nourishing than spirulina, it’s unbelievable.”
“If you don’t eat a lot of greens, chlorella is your answer because you’ll get all of this chlorophyll which is so important for your health and for your immune system.”
Thanks for listening!
Important Announcements:
If you don’t have my book yet, The 30-Day Hormone Solution, grab a copy over at hormonesolutionbook.com and get over $350 in free bonuses.
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts. Check out their My Blueprint Genetic at-home test kit
My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.
You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca.
Nutrition and Lifestyle Strategies for Healing Endometriosis with Khush Sra
01:00:38
What is endometriosis? I know for a fact that so many women in this community are struggling with it. If you’re one of them or know anyone who is, listen in and learn the strategies that you can employ for healing.
Nutrition and lifestyle strategies that you can incorporate to support and heal your body
Nutrition and lifestyle strategies that are not serving you best
Movement and exercise
The types of exercise that you can do to support your hormones and bring “fire” to your pelvic area
The link between gut health and endometriosis
Key Takeaways:
Endometriosis presents in so many different ways and it’s a very complex disease.
The main symptoms of endometriosis that get you into the doctor’s office for diagnosis are the increasing pain during menstruation and also off-cycle.
The only way to diagnose endometriosis is through surgery.
Dairy has a high level of dioxins that are known to trigger and aggravate endometriosis.
Up to 50% of infertility cases have endometriosis.
Women with endometriosis have higher levels of oxidative stress.
Action Steps:
When you’re trying to quit something, choose the one that you’re going to be most successful at first.
If you’re suffering from endometriosis, significantly reduce your consumption of dairy, red meat, and caffeine.
Focus on getting in antioxidants.
Khush said:
“The medical community hasn’t really shown up in a way that’s empowering women and giving them things that help... No medication out there really treats endometriosis well. The doctors, the experts are saying this at conferences out loud now.”
“At the end of the day, your uterus has cells in there that could create a temporary organ that has the blueprint for human life… It’s miraculous is what it is.”
Thanks for listening!
Important Announcements:
Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.
Links to things I talk about in the show:
Anti-Endo Lifestyle - A personalized 5 phase program to help women beat endometriosis in 12 weeks. Women can use the podcast name when booking a call to get a 30% discount off the registration until March 31st. Book a Call to learn more about the program and registration: calendly.com/khush/start
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