In this episode, I sit down with neuroscientist Louisa Nicola to unpack what women actually need to know about Alzheimer’s risk, cognitive decline, and long term brain protection. We break down APOE genetics, advanced blood biomarkers that can now detect amyloid and tau with remarkable accuracy, and why brain health is inseparable from metabolic health. Louisa explains how muscle acts as a metabolic sink for glucose, why resistance training and high intensity intervals stimulate BDNF, and how sleep drives the glymphatic system to clear amyloid from the brain. If you want practical tools to assess your personal risk, understand your labs, and build a proactive prevention plan decades before symptoms appear, this conversation is for you. → Leave Us A Voice Message!  Topics Discussed: → What does APOE4 mean for Alzheimer’s risk? → Can exercise prevent cognitive decline? → Do blood tests detect early Alzheimer’s? → How does perimenopause affect brain health? → Does hormone therapy reduce dementia risk? Sponsored By:  → Timeline | Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/KELLY and save up to 39% off your Mitopure® Gummies. → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → Cozy Earth |  Head to https://cozyearth.com and use code BEWELL for up to 20% off. And if you get a post-purchase survey, make sure you tell them you heard about Cozy Earth right here at the Be Well by Kelly podcast.  → LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend. Timestamps:  → 00:00:00 - Introduction → 00:01:27 - Mission to end Alzheimer's  → 00:03:28 - Women’s rate of Alzheimer's  → 00:04:11 - Alzheimer’s overview  → 00:07:44 - Education level & health  → 00:09:57 - Anatomy  → 00:14:16 - Neuroplasticity & glucose  → 00:19:38 - Amyloid-beta → 00:26:41 - LDL Cholesterol → 00:28:36 - Preparing for menopause  → 00:31:30 - Blood testing recommendations  → 00:34:26 - Lifestyle interventions  → 00:39:05 - Nutrition & the MIND diet  → 00:42:19 - Zone 2 vs zone 5 training  → 00:44:36 - Lactic acid  → 00:47:58 - HRT is protective → 00:50:19 - When to test for HRT → 00:51:56 - Testosterone + brain health  → 00:53:40 - Cognitive reserve  → 00:57:12 - Hot flashes  → 00:58:13 - Quick fixes  → 01:00:01 - Brain surgery  → 01:05:38 - The brain code  Show Links: → Function | Own your health for $365 a year. That’s a dollar a day. Learn more and join using my link. Visit https://www.functionhealth.com/bewellbykelly and use gift code BEWELL25 for a $25 credit toward your membership Further Listening: → How to Take Control of Your Health in a Toxic Food Landscape | Max Lugavere  Check Out Louisa:  → Instagram  → The Brain Code Check Out Kelly: → Instagram → Youtube → Facebook

In this episode, I sit down with Daria Mochly-Rosen to explore the powerful role mitochondria play in our energy, brain health, metabolism, and long term resilience. We talk about the science behind sleep, strength training, stress, and nutrition, and how simple daily habits can support better healthspan without falling into burnout or extreme biohacks. We also cover the cultural pressure to hustle nonstop, why slowing down is not a weakness, and how connection, family, and meaningful conversations can actually support your biology. She breaks down the fascinating truth about how we inherit mitochondria, how lifestyle choices influence cellular health, and why it is never too late to start building stronger, more resilient energy from the inside out. → Leave Us A Voice Message! Topics Discussed: → What are mitochondria? → How to boost energy? → Does sleep affect health? → Best habits for longevity? → Are mitochondria inherited? Sponsored By: → Function | Own your health for $365 a year. That’s a dollar a day. Learn more and join using my link. Visit https://www.functionhealth.com/bewellbykelly and use gift code BEWELL25 for a $25 credit toward your membership → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → Timeline | Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/KELLY and save up to 39% off your Mitopure® Gummies. → Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to https://fatty15.com/KELLY15 and using code KELLY15 at checkout. Timestamps: → 00:00:00 - Introduction → 00:01:57 - What are mitochondria? → 00:02:48 - Mitochondria in each cell → 00:03:46 - Krebs cycle, ATP + metabolism → 00:06:24 - Cellular energy production → 00:08:22 - Nutrition for energy → 00:14:08 - Healthy vs refined carbs → 00:17:05 - Sugar + metabolic health → 00:19:12 - Fad diets explained → 00:23:45 - Lifestyle changes for longevity → 00:30:33 - Stress + mitochondrial health → 00:35:59 - Mitophagy + autophagy benefits → 00:40:46 - Glymphatic brain detox → 00:43:09 - Exercise + movement science → 00:49:10 - Mitochondrial peptides → 00:55:16 - MOTS-C peptide benefits → 00:56:35 - Chronic disease + mitochondria → 01:02:38 - Reactive oxygen species → 01:07:36 - Family, connection + health → 01:12:07 - Fertility + energy health → 01:15:01 - Building healthy mitochondria Further Listening: → The Key to Longevity: Exploring Mitochondrial Uncoupling with Dr. Steven Gundry Check Out Daria: → Stanford | https://med.stanford.edu/profiles/daria-mochly-rosen → Linkedin | https://www.linkedin.com/in/daria-mochly-rosen-9733bb198 → Book | https://www.amazon.com/Life-Machines-Taking-Mitochondria-Transform/dp/1668057980 Check Out Kelly: → Instagram → Youtube → Facebook

What if the holidays felt lighter, calmer, and actually joyful this year? In this live episode, I sit down with Dr. Morgan Cutlet to talk about the invisible load so many of us carry during the season. We get into why everything suddenly feels heavier, how to spot the unrealistic standards that drain us, and simple ways to bring more ease, presence, and teamwork into your home. If you have ever felt overwhelmed by holiday magic making, this conversation will feel like a deep breath and a reset. → Leave Us A Voice Message!  Topics Discussed: → How can I reduce my holiday mental load? → What causes holiday stress for moms? → How do I set realistic holiday expectations? → What is the mental load during the holidays? → How can couples share holiday responsibilities? Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → JASPR | JASPR is offering $400 off for their Black Friday Sale. Just go to https://jaspr.co/bewell and use my code BEWELL → Kosterina | Use code KELLY for 15% OFF your first order at kosterina.com/bewell Not sure where to start? Shop all my Kosterina favorites at https://kosterina.com/bewell → Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to https://fatty15.com/KELLY15 and using code KELLY15 at checkout. Timestamps:  → 00:00:00 - Introduction  → 00:01:31 - “Let’s actually enjoy the holidays” → 00:06:55 - Ditching unrealistic goals → 00:09:36 - Making memories that matter → 00:12:47 - Breaking down the mental load → 00:21:16 - When communication fails → 00:27:02 - Navigating holiday conflict → 00:29:48 - How to offload the mental load → 00:32:09 - Intention vs impact: getting it right → 00:35:24 - Sibling rivalry or teamwork? → 00:39:33 - Big picture self care for parents → 00:42:24 - Managing mom guilt → 00:45:55 - Asking for support without stress Check Out Dr. Morgan:  → Instagram  → Website  → Books  → Course  Check Out Kelly: → Instagram → YouTube → Facebook

Meet my mom role model, Meaghan B. Murphy. Meaghan is a powerhouse known for her high energy, upbeat personality, and her "yay" lifestyle. She's not just your average magazine editor; she's currently the Editor in Chief at Woman's Day magazine, co-host of the Off the Gram podcast, and an on-air TV personality.  But Meaghan’s expertise doesn't stop there. She's a certified personal trainer, a breast cancer previvor, and a master of MacGyver-style life hacks – all with three children, a labradoodle, and a knack for holiday decorations, she's a true happiness hacker. In this contagiously inspiring episode, we explore the strategies outlined in her book, Your Fully Charged Life, designed to help you live a more optimistic and joyful life. We dive into how her insights are particularly valuable for working moms and anyone seeking to inject a little more "yay" into their daily routine, shedding light on how life’s most painful and challenging times can infuse your life with more presence, grace and gratitude. We also discuss what overcoming an eating disorder in her teens taught her, navigating the delicate balance of motherhood and career, Meaghan's inspiring journey as a breast cancer previvor, her proactive decision to undergo a double mastectomy due to genetic factors, and the tools of resilience she relied on in the process.  She shares so many helpful, practical tools that can instantly brighten your life, so without further ado, let's jump into this uplifting conversation with Meaghan B. Murphy. We also cover… (02:00) Jumping Into Challenges & Fostering Open Communication With Your Kids (28:00) Tools for Cultivating Happiness & Grounding in Gratitude Daily (43:00) Building Resilience through Hardships & Tips for Owning Your Time Resources: Website: meaghanbmurphy.com Instagram: @meaghanbmurphy Read: Your Fully Charged Life by Meaghan B. Murphy Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com. LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!

Today we have the incredible Ashley Neese with us again, a renowned breathwork teacher, somatic practitioner, author, mother, land steward and dear friend of mine. Ashley is not only the host of The Deeper Call podcast, where she offers restorative conversations and somatic practices to foster connection and regeneration, but she's also the author of the newly released book, Permission to Rest. And let me tell you – this book is a game-changer for parents and young people alike, offering 35 transformative practices to find rest and reconnect with themselves.  With over a decade of experience in the realms of embodiment, transformation, and renewal, Ashley is here to share her wisdom and insights for how to embrace real rest, the importance of somatic practices, balancing parenthood and self-care, and creating a nurturing environment for emotional growth.  She's truly a 2023 version of Mother Teresa, extending her care and knowledge to all who seek it. In this episode, we dive into Ashley's journey and her mission to empower individuals to feel their emotions, put a pin in them, and schedule time for self-care. So, if you're looking to embrace your feelings, be present in life, and strengthen your relationships, you're in for a real treat.  We also cover… (02:00) Learning to Downshift in Stressful Moments What inspired Ashley to write Permission to Rest  How our resistance to rest stems from how we were raised What activities are simple but restoring How to infuse more rest and ease into hectic transition times in your day Tips for managing meltdowns in the moment (19:00) Making Space for Processing Emotions  Exploring tolerance versus capacity  Understanding the body’s capacity for stress in the nervous system Why resistance to rest can be resistance to confronting emotions Somatic practices for working through emotions Shifting the stress response cycle  How to develop your relationship with grief  Ashley’s process for making space to process grief or other emotions (37:00) Expanding Your Capacity for Rest & Presence  How learning to rest can impact your kids, too Navigating parenting challenges with tools that promote deeper connection Building your capacity and resilience as a parent to show up for your kids Practice for presence and attunement Saying no as a rest practice Setting boundaries around being on the phone What to do when you lose presence when you’re with your kids  Resources: Read: Permission to Rest by Ashley Neese Instagram: @ashley_neese Podcast: The Deeper Call Substack: @thedeepercall Website: ashleyneese.com Episode #94: The Power of the Exhale with Ashley Neese Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

Shawn Stevenson is all over the internet, social media feeds, and bestseller bookshelves with his fresh and relatable takes on family nutrition, microcultures, and attainable health and wellness tips. Today, he joins the show to spotlight his new book, the Eat Smarter Family Cookbook. We dive right into the deep end, setting the stakes on how seriously he deems our food culture to be at risk, explaining how and why cultures and microcultures affect our health and longevity. We also get Shawn’s backstory, raised in a food desert with rare and concerning health issues of his own – severe asthma, a broken hip while running track, and a degenerative disc disease diagnosis at 20. From there, Shawn shines a bright light on his miraculous recovery and resulting lifelong dedication to informing and educating the masses on his learnings. Shawn’s powerful stream of consciousness on these subjects rivals anyone in the game – informed by his rich educational background and familiarity with modern research (see links below), packed with easy everyday tips and recipes, and ignited by a palpable passion to energize people of all walks of live to get moving in the right direction. We also cover… (02:00) Inspirations for the Eat Smarter Family Cookbook  Lifestyle shifts that occur with a growing family  Processed vs. ultra-processed foods  Artificial flavors, additive colors, and glyphosate Trends in Consumption of Ultraprocessed Foods Among US Youths (Study) Commentary on Chronic Disease Prevention in 2022 (Study) The Past 200 Years in Diabetes (Study) Epigenetic influencers on gene expression  Helping families to control the controllables (22:00) Shawn’s Upbringing, Background & Diagnosis   Growing up in a food desert  Breaking his hip as a standout track athlete Diagnosed with degenerative disc disease Taking responsibility for our lives  (40:00) Getting Serious About Your Menu at Home  Exposing your family to real foods  Tricky marketing by the ultra processed food industry  The impact of blood sugar on your health Food scientists have manipulated our desire to eat tasty things Flavor as an intelligence advantage (48:00) Actionable Tips to Transforming Your Microculture  Consuming real foods should be enjoyable  Eating foods that improve our metabolic health, cognitive function, our sleep quality, etc.  How to get kids involved Cost vs. convenience vs. nutrition  Example-setting power of eating as a family  Shared Family Meals Related to the Nutritional Health of Children? (Study) Effect of Family Meals on Children’s Fruit and Vegetable Intake (Study) Strategies to make family meals rewarding and consistent Resources: Read: Eat Smarter Family Cookbook by Shawn Stevenson Read: Eat Smarter by Shawn Stevenson Instagram: @shawnmodel The Model Health Show: themodelhealthshow.com YouTube: TheShawnModel Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

I’m happy to have the esteemed Dr. William Wallace, Chief Scientific Officer for several prominent Midwestern nutraceutical companies, join us today. With a master’s degree in exercise and nutrition science and a Ph.D. in health and human performance, Dr. Wallace has a wealth of experience, knowledge, and insight when it comes to understanding what supplements to take (and of course, not take).  His doctoral work focused on the use of cognitive enhancement agents in college students, and he's published peer reviewed literature and conducted research in fields of exercise and nutrition science. Additionally, he has extensive experience in the nutraceutical field and has conducted work in every stage of research and development including clinical research, product development, quality, and compliance. Today, we explore structuring a diet for optimal nutrient intake, the balancing act between supplements and whole foods, and the future of personalized supplementation – diving deep into magnesium and Omega-3s as we explore the characteristics of a healthy diet.  Get ready for an enlightening conversation that bridges the world of academic research with the practical, everyday needs of individuals seeking to enhance their health and performance through informed nutritional choices. Dr. Wallace is such a great resource for what is practical, looking at the research and helping all of us supplement a little bit better. We also cover… (02:00) The Role Supplements Play in Optimizing Health • Moving from academic research to product development in sports supplementation • Life Extension: lifeextension.com • The main drivers of sports nutrition and supplementation • What nutrients most people may be deficient in • How to determine which supplements you do or do not need • What to look for in choline, magnesium, and Omega-3 supplements (31:00) Characteristics of a Healthy Diet + Magnesium Deep Dive • Structuring your diet for optimizing nutrients • 4 characteristics of a healthy diet  • The importance of fiber and types of supplements to take • Symptoms of suboptimal magnesium • Does the type of magnesium supplement really matter?  (42:00) Balancing Supplements With a Nutritious Diet & Insights on Omega-3s • A day in the life of William’s diet • Dr. Wallace shares his hero foods • Being flexible and consistent with the big picture of your diet  • Recommendations for fish intake and Omega-3s • Omega-3 supplement recommendations • How to check on the sourcing and sustainability of a supplement • The future of personalized supplementation * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement.  Resources: • Instagram: @dr.williamwallace • Podcast: Nutrients Podcast Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com. LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!

In today’s modern world we have everything, and yet we are more anxious and more depressed than ever. Our bodies are telling us that the world we've created for ourselves is not sustainable. So what if instead of judging ourselves, we get curious about what is going on beneath the surface? Dr. John Delony is here to dive into this question and share his 6 daily choices that can help you build a non-anxious life. He is a bestselling author, mental health expert, and host of The John Delony Show. He has two PhDs, over two decades of experience in counseling, crisis response, and higher education, and his goal is to help people navigate through tough decisions, improve their relationships, and believe they're worth being well.  He's the author of two bestselling books, Own Your Past, Change Your Future and Redefining Anxiety, and today we talk about his new book, Building A Non-Anxious Life and his authentic and applicable real world takeaways for managing anxiety. If you struggle with over achieving, find yourself lashing out at friends and family, or staying distracted and numb to avoid confronting things in your life, Dr. Delony’s message is clear. You’re not alone, and you’re not broken. The relatable stories and mindset shifts John presents in his book and in this episode will give you practical guidance towards slowly making changes that can lead you towards a happier, healthier, non-anxious life. I loved this book and I love this episode. If this episode resonates with you, make sure to share it with someone in your life who could benefit from it, too. We also cover… (01:00) Exploring Anxiety & Loneliness in the Modern Age • 196. How to Take Charge of Your Financial Wellness with Rachel Cruze • John’s personal journey with anxiety • How we've created the loneliest generation in human history • Living in the distraction economy and avoiding discomfort • What anxiety really is  • My relationship with anxiety  • The 6 daily choices to build a non anxious life • Taking inventory of the light as well as dark in your life • What’s on the other side of trauma if you look for it  (36:00) Fostering Connection & Freedom in Adulthood • Why connection and community are vital • Supporting our partners in making time for community and connection • How to create freedom with smart finances  • Understanding how much are lives are run by other people • Ways to cultivate connection in our communities • Advice for making friends as an adult  (01:00:00) Navigating Life’s Challenges with Mindfulness & Intention • Being intentional, mindful, and building a relationship of faith  • Creating awareness around the story you tell yourself • Curiously investigating your responses to challenging situations • Determining when enough is enough when it comes to achievement • Getting comfortable with shifting priorities in different phases of life • Putting in the work to live a non anxious life Resources: • Instagram: @johndelony • Read: Building A Non-Anxious Life by Dr. John Delony • YouTube: The Dr. John Delony Show • TikTok: @johndelony • Facebook: @JohnDelony Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Welcome back again my friends to the Be Well podcast. In this roundtable-style recap, featuring five more all-star guests, we expand on a recent compilation episode which previewed core pillars of mental and physical health. You can check out full episodes featuring these guests for an expanded version of what you'll hear today, below, and explore the rest of the show's feed (approaching 300 episodes!) to drill down on the themes that mean the most to you and your family. In this roundtable, we draw knowledge from previous episodes featuring leading experts: • Dr. Mark Hyman, Young Forever: The Latest Roadmap to Longevity #237 • Dr. Andrew Huberman, How to Counter Anxiety + Sleep Like a Baby #1 • Dr. Christian Gonzalez, Healing From Within #159 • Sal Di Stefano, A Holistic Approach to Building Strength & Improving Health #184 • Dr. Apostolos Lekkos, Functional Medicine 101 + Balancing the Mind, Body & Spirit #9 As we all know, technology and research are always changing, but the basics of being healthy remain largely the same from year to year, decade to decade , even generation to generation – making these episodes, and so many others, an evergreen source of information. If you're digging this format let me know! And click back to episodes 262, 265, and 266 where we assembled roundtable talks on blood sugar basics, raising healthy kids, and healthy lifestyle habits. We also cover… (01:28) Live to 120: Hacking the Hallmarks of Aging (Dr. Mark Hyman) • Blue Zones: Where people live to 100 and beyond • Diet tips for ultimate longevity  • Avoiding ultra-processed foods and sugar • Flours and breads are just as bad a sugar • Why we should learn about and prioritize phytochemicals • Understanding how to regulate protein intake • Supporting muscle synthesis  • Eating for your microbiome  • Read: Young Forever by Dr. Mark Hyman (08:46) Overcoming Harmful Effects of Anxiety & Stress (Dr. Andrew Huberman) • Defining anxiety vs. fear vs. courage • How the autonomic nervous system works • How changes in alertness impact your vision • Three proven ways to control anxiety  • Panoramic view: Opening up your POV • Why looking at a sunset is so relaxing • Emphasized breathing: Focusing on exhale  • The important role of the diaphragm • Deliberate decompression: Meditation, bodywork, etc. • When you should embrace the stress  • Controlling your voice (24:28) Supporting the Body Through Balance (Dr. Christian Gonzalez) • Trauma’s long term role in physical health  • Disease as an opportunity to look within • Understanding the sympathetic nervous system  • Emptying our cup: Free and easy tips • Supporting your circadian rhythm  • Natural light as a healer  • Benefits of movement and grounding  • Turning “off” before bedtime • Recommended air filters • Beware of bleach and toxic cleaning supplies  (38:58) Benefits of Strength Training (Sal Di Stefano) • Exposing lies of weight loss industry  • Weightlifting for the average woman  • Supporting a healthy hormone profile  • How muscle memory works  • Recommended movements and gym exercises  • Important psychological motivators  • Acknowledging that you deserve to be taken care of  (53:00) Understanding the Causes of Adrenal Fatigue (Dr. Apostolos Lekkos) • Diagnosing adrenal fatigue  • DUTCH urine cortisol tests • Cortisol’s effect on the body  • How he heals adrenal fatigue  • Counteracting stress in your life  • How to practice box breathing  * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement.  Resources: • Dr. Mark Hyman, Website: drmarkhyman.com • Dr. Mark Hyman, YouTube: Dr. Mark Hyman • Dr. Mark Hyman, Instagram: @drmarkhyman • Dr. Andrew Huberman, Website: hubermanlab.com • Dr. Andrew Huberman, YouTube: Huberman Lab • Dr. Andrew Huberman, Instagram: @hubermanlab • Dr. Christian Gonzalez, Website: docgonzalez.com • Dr. Christian Gonzalez, YouTube: Heal Thy Self (Dr. Christian Gonzalez) • Dr. Christian Gonzalez, Instagram: @dr.christian.gonzalez • Sal Di Stefano, Website: mindpumpmedia.com/sal-bio • Sal Di Stefano, YouTube: Sal Di Stefano • Sal Di Stefano, Instagram: @mindpumpdistefano • Dr. Apostolos Lekkos, Website: drlekkos.com • Dr. Apostolos Lekkos, Instagram: @dr_lekkos Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)! Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly. Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.

I'm so excited to welcome Dr. Morgan Cutlip back to the show. Dr. Morgan has a PhD in psychology, and she's a highly sought-after relationship expert. She knows what it feels like to lose yourself in motherhood and she's determined to help mothers navigate it better. Throughout her career, she has helped hundreds of thousands of people worldwide learn how to form and maintain healthy relationships. Dr. Morgan has been featured On Good Morning America, Teen Vogue, The New York Times, Women's Health Magazine, Mops International, Loveology. Her brand new book, Love Your Kids Without Losing Yourself, is available now.  In today’s episode, we dive into what the research says about striving to be a perfect parent, and tools for managing the realities of motherhood. I love how Dr. Morgan gives examples from her own life showing how competing priorities and unmanaged expectations can lead us to feel like we’re failing as parents – and uncovering why we put so much pressure on ourselves.  She effectively combines her expertise as a psychologist and experience as a mom together in her book to provide practical tips for how to prioritize our time and check in with ourselves – all in order to show up in ways that bring us more peace. Check out Dr. Morgan’s Love Your Kids Without Losing Yourself to dive deeper into supporting yourself in parenthood and in life. We also cover… (01:00) Unpacking Identity Conflicts That All Moms Go Through • Read: Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip • Identity, your needs vs. the needs of everyone and everything else • Risk in losing touch with your own priorities  • Tapping into your personal power to dictate your life • How Kelly’s mom influenced her mindset as a mother  • Acknowledging and reframing our judgements of other moms  • We’re not empty nesters, we’re bird launchers  (11:00) Ideals vs. Reality: Setting Healthy Expectations  • Studying the the idealization of motherhood • What does it mean (to you) to be a good mom? • Understanding feelings of guilt, shame, and falling short • How Dr. Morgan’s mom influenced her mindset as a mother • How Kelly manages her own expectations in the home • Grieving for your old narrative and accepting the pain of prioritization  • Inherent risk in setting impossible standards  • Untangling me time vs. work time • Finding untapped power in behavioral change  (29:00) Identifying the 5 Components of Intensive Mothering • The Cultural Contradictions of Motherhood by Sharon Hays • Essentialism, believe that other people can dutifully care for your children  • Child-centered, know that they can’t be your entire world • Fulfillment, understand that being a mother won’t complete you • Stimulating, stepping down as entertainment director for the family • Challenging, it doesn’t have to be hard to be effective  • Decoding a desire to create control over your environment • Removing perfection from parenting  • Working with Tina Bryson  • Panting positive seeds of personal growth  (42:00) Loving Your Kids Without Losing Yourself • Background and meaning of Relationship Attachment Model (RAM) • Intro to the 5 points of connection  • Knowing yourself deeply  • Dr. Bronner’s peppermint shower experiences  • Previewing prompts from Dr. Morgan’s new book • Read: Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip • Beach moments where Kelly feels the most aligned  • Stacking fulfilling experiences with your kids • Dr. Morgan’s personal story and why she wrote her new book • Bringing today’s lessons into the home • Reconnecting your disconnected relationships  • Finding Fairness, Balance & Intimacy in Your Relationship with Dr. Morgan Cutlip #57 • Kelly reflects on reading Dr. Morgan’s book Resources: • Website: drmorgancutlip.com • Read: Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip • Instagram: @drmorgancutlip Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly.

Today’s roundtable episode brings together some of the most popular and impactful guests we’ve ever had on the podcast. These brilliant minds – doctors, bestselling authors, researchers, and visionaries in the wellness space – share lifestyle shifts we can incorporate into our routines to feel healthier, happier, and more energized.  In this roundtable, we draw knowledge from previous episodes featuring leading experts: • Max Lugavere, The Genius Life: Nutrition for a Healthy Brain & Body (Without Counting Calories) #4 • Kelly McGonigal, The Joy of Movement #2 • Dr. Amy Shah, Intermittent Fasting for Women #16 • Austin McGuffie, Easy Tips to Master Your Metabolism #169 We cover essentials like the power of movement, sleep, and whole foods. Plus, we dive deeper into intermittent fasting, detoxing, and how to support a healthy gut microbiome.  This episode features short-but-powerful excerpts with each guest. If you want to hear the full conversations, make sure to listen for episode numbers between each guest rotation. There’s so much to learn, so we’ll be releasing a follow-up Part 2 episode, with even more lifestyle tips, soon. We also cover… (01:00) The Dangers of Processed Foods & Toxins (Max Lugavere) • What to eat to prevent illness • How processed foods impact our brains, metabolism, and satiety • How the body regulates itself when you’re eating whole foods • Why Max doesn’t recommend counting calories • Tips to minimize your exposure to toxins  • Max’s favorite ways to detox  • Minimizing your reliance on plastic   • Cleaning up the water you drink (17:00) The Miraculous Power Of Movement for the Mind (Kelly McGonigal)   • The feel-better effect of movement on your mood and mindset • How being active in the long-term changes the structure of your brain • Why the brain becomes more sensitive to joy when you exercise • How movement makes you more resilient in the face of stress and trauma  • The science behind how exercise impacts dopamine  • What it means to release “hope molecules” into your bloodstream  • Reaping the benefits of exercise without having to “fix” your body  (29:00) Gut Check On Microbiome & Intermittent Fasting for Women (Dr. Amy Shah) • Signs you have a healthy gut microbiome • How your gut impacts your brain, immune system, and weight • The complexities of microbiome testing • Intermittent fasting as a helpful tool in your health journey  • What most women get wrong when they first try intermittent fasting  • How intermittent fasting can impact your cycle • Dr. Amy’s advice for how to get started with intermittent fasting  (37:00) Creating Sustainable Health Habits That Stick (Austin McGuffie) • The importance of sleep for regulating insulin levels • Why you shouldn’t eat “naked carbs” • Why Austin eats most meals in a bowl  • Austin’s simple formula for a nutritious meal  • Nixing the all-or-nothing mentality around exercise • How to avoid blood sugar spikes  • Implementing sustainable habits that work with your lifestyle  * Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement.  Resources: • Max Lugavere, Website: maxlugavere.com • Max Lugavere, Instagram: @maxlugavere • Kelly McGonigal, Website: kellymcgonigal.com • Kelly McGonigal, Instagram: @kellymariemcgonigal • Dr. Amy Shah, Website: amymdwellness.com • Dr. Amy Shah, Instagram: @fastingmd • Austin McGuffie, Website: hoo.be/metabolismmentor • Austin McGuffie, Instagram: @austin.mcguffie Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

As I bring a third child into the world, I have a few of my own thoughts and opinions on the world of kids and parenting, for sure! But no matter how much I learn, I still have questions. And so do you! In fact, raising children – feeding them, relating to them, keeping them happy and healthy – is one of the most common topics in my DMs, and one of the most popular interview themes on our feed. In this episode, you'll hear from some of the biggest names and brightest minds in the space – from experienced parents to accomplished scholars, doctors, bestselling authors, and more. We cover the importance of nutrition and gut health, handling picky eating, building connection, the science behind tantrums and developing brains, communication, and independence - just to name a few. And while this episode features our most impactful segments on the topic, the full conversations from which they're pulled offer tons of additional knowledge. Listen for episode numbers between each guest rotation, or search the word "kids" on the show's website at bewellbykelly.com to find the source material and more. On this roundtable journey, we draw insights from previous episodes featuring brilliant minds like: • Dr. Nicole Beurkens, Healthy Kids, Happy Parents #134 • Jennifer Anderson, Bringing Joy to the Table with Kids Eat in Color #189 • Dr. Elisa Song, Whole Family Wellness: Helping Our Kids Thrive #208 • Dr. Becky Kennedy, Cultivating the Good Inside Our Kids and Ourselves #151 • Dr. Tina Bryson, Parenting & the Power of Showing Up #212 • Jenn Curtis, Using the Parent Compass: Promoting Self-Advocacy in Kids #199 • Dr. Marion Van Horn, Supporting Children’s Neural Development #74 We also cover… 00:01:00 — The Important Role Nutrition Plays in Behavior (Dr. Nicole Beurkens) • Considering the impact of food on a child’s mood and mental health • Getting off of the blood sugar rollercoaster  • Examples of blood sugar spiking breakfast foods • A growing mind and body are more sensitive to health variables   • Benefits of protein for breakfast • Why kids need good sources of carbs  • Excessive additive sugar has a negative impact on the brain  • Importance of hydration on health  00:14:00 — Effectively Encouraging a Picky Eater (Jennifer Anderson) • Fab 4 Under 4: A Comprehensive Guide To Feeding Your Children • Unlocking the power of “You don’t have to eat it” • Disengaging from the mealtime power struggle  • Encouraging picky eaters through their interests • Rescue snacking vs. holding your ground • Relationship dynamics behind bedtime snacking  • Nothing is wrong with the feeling of being hungry  • Benefits of daytime structure for curbing cravings  • Managing stress at mealtime  00:25:00 — Gut Health & Immunity for Kids (Dr. Elisa Song) • Good foods for the gut • The important role of gut-associated lymphoid tissue (GALT) • Risks of too much gluten protein or casein protein  • Testing for a healthy gut microbiome in kids • Removing emotional associations with food • And replacing them with cause/effect frameworks • Risks of consuming ultra processed foods • Becoming a savvy label reader  00:33:00 — Decoding Tantrums & Other Big Feelings (Dr. Becky Kennedy & Dr. Tina Bryson) • Putting tantrums into context: What causes them? • Seeing childhood as a time they’re practice their feelings • Preparing them to effectively cope • Untangling the energetics of a tantrum  • Practicing co-regulation to manage big feelings • Unlocking the ultimate control of “I won’t let you” • Seeing and responding to children's behaviors • The resilience and brilliance of the human brain  • Managing a second phase of separation anxiety  • Practicing feelings through mental reps  • The brain is an association machine 00:49:00 — Relating to Your Child in a Meaningful Way (Jenn Curtis & Dr. Marion Van Horn) • Questions to learn about your kids • Read: The Parent Compass by Cynthia Clumeck Muchnick & Jenn Curtis • Using language based in growth mindset vs. fixed mindset • Praise the journey, not the destination • Installing your kids with the optimism of “yet” • Giving them power over their bedroom, wardrobe, and suitcase  • Daily tips to bring your family together  • Research behind the benefits of family meals • Setting an example of authenticity  Resources: • Fab 4 Under 4: A Comprehensive Guide To Feeding Your Children • Dr. Nicole Beurkens, Website: drbeurkens.com • Dr. Nicole Beurkens, Instagram: @drnicolebeurkens • Jennifer Anderson, Website: kidseatincolor.com • Jennifer Anderson, Instagram: @kids.eat.in.color • Dr. Elisa Song, Website: healthykidshappykids.com • Dr. Elisa Song, Instagram: @healthykids_happykids • Dr. Becky Kennedy, Website: goodinside.com • Dr. Becky Kennedy, Instagram: @drbeckyatgoodinside • Dr. Tina Bryson, Website: tinabryson.com • Dr. Tina Bryson, Instagram: @tinapaynebryson • Jenn Curtis, Website: futurewiseconsulting.com • Jenn Curtis, Instagram: @myfuturewise • Dr. Marion Van Horn, Instagram: @marion_vanhorn Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

In today’s episode, I welcome my dear friend, Emma Lovewell, an author, health and wellness expert, and the top-rated Peloton instructor for more than five years. Emma teaches cycling, dance, and strength classes to millions of devoted fans across the world.  Through her website, Live Learn Lovewell, she supports her community to cultivate an authentic, well-balanced life through healthy eating and movement. She recently released her first book, Live Learn Love Well, a memoir chronicling her incredible journey — from her childhood to taking the stage at Peloton. In this conversation, Emma shares her personal journey and lessons from her upbringing, the leaps of faith she took in her career, and how she learned to live a life of progress, not perfection. We talk about goal setting, speaking your dreams into existence, and how to give yourself grace and patience along the way.  Like Emma herself, this conversation is optimistic, uplifting, and inclusive. Let’s welcome Emma Lovewell to the show, and get ready to go along for the ride.  We also cover… 00:06:00 — Emma’s Personal Journey & Finding Her Voice  • What inspired her to write her book, Live Learn Love Well  • Emma’s unique upbring in Martha’s Vineyard, Massachusetts   • The challenges of growing up biracial in a predominantly white community  • Discovering her creative passions and entrepreneurial spirit from a young age  • Finding her voice through music, movement, and performance  • The valuable lessons Emma learned from her mom 00:21:00 — Stepping Out Of Her Comfort Zone & On To The Peloton Stage   • How Emma emailed the CEO of Peloton to land an audition  • Taking leaps of faith to go after your dreams • What it was like teaching her first live ride • Creating deep connections with her riders through the screen • The messages she wants all of her riders to take away from her classes  00:36:00 — Striving For Progress, Not Perfection  • How Emma grappled with her own perfectionism  • Tips to trust in the process instead of focusing on the destination  • Sharing your goals and speaking them into existence  • Emma’s advice for writing your goals in pencil, not pen  • Emma’s personal and professional goals for the next 3 to 5 years  00:45:00 — Emma’s Wellness Philosophies & Self-Care Routine  • Emma’s toolkit to care for her mind, body, and spirit  • Emma’s nutrition advice for adding more vegetables to your day  • The role therapy plays in her wellness routine  • The importance of having an abundance philosophy vs. a deprivation mindset Resources: • Instagram: @emmalovewell • Twitter: @emmalovewell • TikTok: @emma_lovewell • YouTube: @EmmaLovewell • Read: Live Learn Love Well by Emma Lovewell  • Website: livelearnlovewell.com/ Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)! Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more. Zero Acre | Head over to zeroacre.com/kelly and use code KELLY at checkout to claim an exclusive offer.

Parenting can feel impossible sometimes, especially when you’re trying to raise independent, resilient kids in a world full of screens, sugar, and endless distractions. In this episode, we dig into the tough choices, surprising strategies, and mindset shifts that can completely change how your family functions. Whether you’re struggling with boundaries, trust, or just keeping your sanity, this conversation is full of insights you’ll wish you knew sooner. → Leave Us A Voice Message!  Topics Discussed: → How can parents set healthy screen limits? → What builds independence in kids? → How do boundaries affect children’s mental health? → Why is limiting sugar crucial for children? → How can parents handle school anxiety? Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → AG1 | Head to https://drinkag1.com/bewell to get a FREE Welcome Kit with the flavor of your choice that includes a 30 day supply of AGZ and a FREE frother. → Function | Learn more and join using my link. Function is the new essential health check, and my first 1000 listeners get a $100 credit toward their membership. Visit https://www.functionhealth.com/bewellbykelly or use gift code BEWELL100 at sign up to own your health. → JASPR | JASPR is offering $400 off for their Black Friday Sale. Just go to https://jaspr.co/bewell and use my code BEWELL → Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at https://vuori.com/kelly → Kosterina | Use code KELLY for 15% OFF your first order at kosterina.com/bewell Not sure where to start? Shop all my Kosterina favorites at https://kosterina.com/bewell Timestamps:  → 00:00:00 - Introduction → 00:03:37 - Middle School Mental Health → 00:07:32 - Building Independence → 00:10:18 - Development Milestones → 00:18:06 - Teen Driving Tips → 00:22:24 - Cultivating Teen Trust → 00:25:01 - Holding Kids’ Boundaries → 00:31:48 - College Prep & Wellness → 00:35:16 - Generational Trauma Effects → 00:38:16 - Independence & Sacrifice → 00:43:20 - Screen Time Limits → 00:46:21 - The Three Health Pillars → 00:53:46 - Sugar in Schools → 00:55:50 - Treating Childhood Anxiety → 00:59:07 - School Anxiety Support → 01:05:39 - Strict Parenting Wins → 01:09:34 - Parenting Mindset Shifts Check Out: → Website → Free To Fly (Book) → Instagram Check Out Kelly: → Instagram → YouTube → Facebook

In today's episode, I welcome Pulitzer Prize winning journalist, Michael Moss, author of two New York times bestselling books on the processed food industry: Salt, Sugar, and Fat and Hooked. He's a frequent guest of newscasts from the CBS This Morning to the BBC, and he spent his career as an investigative reporter with the New York Times and the Wall Street Journal. Michael helps us pull back the curtain on the big business of food to understand how chemists are getting you hooked on processed products. We talk about the “blisspoint”, the power of food memory, why our biology is mismatched to our current food environment, how the food industry has controlled the diet industry, and how we can flip the switch on food giants for better health and more appreciation for the food we eat. Let's welcome Michael Moss to the show. We also cover… 00:02:00 — How Processed Foods Are Engineered for Addiction • Michael’s work with the investigations group at the New York Times during 9/11 • The story behind his Pulitzer Prize winning reporting on the food system and food safety • Uncovering engineering of the “bliss point” and “flavor burst” in food  • Devious aspects of convenient processed food and the science behind habit • Read: Salt, Sugar, Fat by Michael Moss • The impact of food memories 00:16:00 — Exploring Food Chemistry & Diet Industry Deception  • Explaining how processed foods don’t have a satiety backing • Understanding the term vanishing caloric density • Read: Hooked by Michael Moss • What’s going on in flavor labs in the food industry? • The mismatch between our biology and the food environment • How Michael believes we can bring about change in the food industry  • Tristan Harris of Social Dilemma: tristanharris.com • Ways that the food industry has taken control of the dieting industry 00:31:00 — Changing Our Food Story: Tips for Parents & Consuming Responsibly • Michael’s advice on engaging with processed foods and their addictive nature • Get ahead of mid-day cravings  • How to get kids to enjoy vegetables • Communicating and setting boundaries with kids around junk food  • Creative ways to show kids that good food is slow food • Pasturebird: pasturebird.com (use code “BEWELLBYKELLY” for a discount) Resources: • Website: mossbooks.us • Twitter: @MichaelMossC Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Blood sugar regulation isn't just for a select few; it's a universal key to health, vitality, and the enjoyment of life. As humans thriving in our beautifully complex world, our goal is to be realistic, and not restrict ourselves. Today, we’re revisiting conversations with previous guests who've shared invaluable tools on how to maintain this crucial balance, helping us lead a healthier, more energetic life. The concept is simple, but the effects are profound; it all comes down to managing your blood sugar levels.  Whether it's quinoa or cake, the breakdown of any carbohydrate we consume produces glucose – our primary energy source. The trick is to balance our blood sugar levels, not too high and not too low, to avoid those insulin spikes and crashes. This balance allows for consistent energy and effective fat burn throughout the day.  But how do we achieve this balance? It's not about eating less or skipping meals. Rather, it's about focusing on the "#fab4" in each meal – fat, protein, fiber, and greens. This approach helps to naturally stabilize our blood sugar, offering us the gift of vitality and wellbeing.  On this roundtable journey, we draw insights from previous episodes featuring brilliant minds like: • Dr. Casey Means: Level Up your Metabolic Health #103 • Dr. Ben Bikman: How to Fight Chronic Illness at its Source #83 • Dr. Mariza Snyder: Eating to Support Your Hormones and Blood Sugar #195 • Dr. Lauren Kelley-Chew: How to use a CGM to Master your Metabolic Health #217 • Jessie Inchauspe: Balance Your Blood Sugar, Feel Your Best #144 and Join the Glucose Revolution & Hack Your Blood Sugar #176 We also cover… 00:02:00 — Why Insulin Is the Metabolic Boss (Dr. Ben Bilkman) • Introduction to blood sugar • What is insulin and why is it produced? • Insulin’s role in the brain and brain disorders 00:06:00 — Healthy Levels & Development of Insulin Resistance (Dr. Casey Means)  • Why we need to keep insulin in a narrow range • How insulin resistance happens • How to become metabolically flexible • Using fat versus glucose for energy consumption • How your gut microbiome influences how your body breaks down carbohydrates 00:10:00 — How to Identify if Our Insulin Levels Are Off (Dr. Lauren Kelley-Chew)  • Oatmeal isn’t as good for you as you think • Symptoms of blood sugar drops • Recognizing the impacts of sugar on focus and retention • Smart food choices to feel more satisfied and balanced throughout the day • Using Levels to understand how your food is impacting blood sugar 00:19:00 — Insulin’s Role in PCOS (Dr. Ben Bilkman) • Why insulin inhibits ovulation for women of reproductive age • How glucose and insulin is related to PCOS  • Understanding the pivotal role of fat cells and fertility 00:22:00 — Why Insulin Sensitivity & Blood Sugar Balance Is Important for Hormone Balance (Dr. Mariza Snyder) • Why it’s more common to have insulin resistance in your 40’s • Cultivating metabolic health and flexibility in your 40’s • Why blood sugar balance is important for hormone balance 00:30:00 — Plagues of Prosperity: Diseases Caused by Insulin Resistance (Dr. Ben Bikman) • Read: Why We Get Sick by Benjamin Bikman  • Insulin resistance causing brain disease • Impact on men’s fertility 00:40:00 — Hacks For Blood Sugar Balance (Jessie Inchauspe & Dr. Casey Means) • How eating your food in the right order can reduce glucose spikes • Ideas for how to eat more veggies • What happens when you start a meal with bread or high glucose foods • Read: Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar • Why you should start your day with a savory breakfast • Benefits of food pairing for blood sugar balance Resources: • Dr. Ben Bikman, Website: pdbio.byu.edu/bikman-lab • Dr. Ben Bikman, Instagram: @benbikmanphd • Dr. Casey Means, Instagram: ‎@drcaseyskitchen • Dr. Lauren Kelley-Chew, Instagram: @drkelleychew • Dr. Mariza Snyder, Website: drmariza.com • Dr. Mariza Snyder, Instagram: @drmariza  • Jessie Inchauspe, Website: jessieinchauspe.com • Jessie Inchauspe, Instagram: @glucosegoddess • Levels, ‎Website: levels.link/kelly (2 free months of membership) • Levels, Instagram: ‎@levels Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

Today's guest is Dr. Stephen Cabral, a board-certified naturopathic doctor and founder of the Cabral Wellness Institute. He's on a mission to help people understand that there is always a reason why you have not achieved your wellness goals and that you can get well again.  At seventeen, Dr. Cabral was diagnosed with a life-altering illness and given no hope for recovery. It was only after he traveled all over the world and discovered how to combine ancient Ayurvedic healing practices with state of the art naturopathic and functional medicine, did he understand how to fully rebalance the body, reenergize it with life and feel his best. In this episode, we get extra personal – decoding my own minerals and metals test to uncover strengths, and yes, areas which can be improved.  Dr. Cabral and his team have seen over a quarter of a million clients; through their functional medicine, lab testing, and personalized wellness plans, they’ve helped people regain and rebalance their mind and body to recover from autoimmune issues, thyroid, fatigue, hormone, weight gain, digestive, childhood, mood, skin, and dozens of other hard to treat health conditions. Special thanks to Dr. Cabral because he hooked it up! He’s offering free minerals and metals tests to the first 100 Be Well By Kelly listeners, all you have to pay is the shipping and handling. You’re invited to visit stephencabral.com/Kelly to start your own testing journey, today. We also cover… 00:02:00 — Breaking Down My Minerals Test & Tools for Stress Management • How Dr. Cabral’s own health journey in high school influenced him to get into natural health • The most important things people need to address to level up their health • Types of functional medicine tests that can inform your lifestyle changes for optimal health • Evaluating Kelly’s calcium, magnesium, sodium, and potassium levels • How minerals are related to our fight or flight stress response • Ways to reduce stress in your daily life 00:31:00 — Essential Minerals for Pregnancy & What To Look For In Your Supplements • Why zinc is so important for your immune system • How to combat low iron during pregnancy  • Pulling back the curtain on prenatals: most important minerals and how to get them • How the mineral deficiency in food supply can impact our electrolytes • Why most people need more magnesium • What to look for in your supplements • Can you get everything in one supplement? 00:43:00 — Decoding My Heavy Metals Test & Tips for Detoxing Safely & Naturally • Looking at Kelly’s heavy metals test: lead, mercury, cadmium, arsenic, and aluminum • Why you should be weary of rice-based products • Hume Supernatural (use the code KELLYPODCAST for 15% off your first order.) • How to naturally do a heavy metal detox • Equilife heavy metal detox: equi.life/products/heavy-metal-detox • The ideal time to detox if you’re pregnant or nursing • How to lower mercury and aluminum levels • Omega-3 supplementation for all women • The Big 5 functional medicine tests and how they can help you feel your best Resources: • Website: stephencabral.com • Minerals and Metals Test: stephencabral.com/Kelly (first 100 people only pay for s&h) • Read: The Rain Barrel Effect by Dr. Stephen Cabral • Podcast: The Cabral Concept • Instagram: @stephencabral • Twitter: @stephencabral • Facebook: @drstephencabral • YouTube: @stephencabral Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Zero Acre | Head over to zeroacre.com/kelly and use code KELLY at checkout to claim an exclusive offer. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

In today's episode, we’re joined by Dr. Latt Mansor, a distinguished researcher and world-renowned expert in physiology and metabolism, holding a PhD from Oxford where he conducted pioneering research. Dr. Mansor serves as research lead for the wellness product brand, HVMN, where he oversees the company's initiatives and collaborations with universities and research institutions. He's made significant contributions in understanding the role of exogenous ketones, work which forms the basis of our conversation today. I've been using exogenous ketones since 2017, and the technology has improved vastly, starting as salts and moving to esters. Now, the best-of-the-best on the market is a diol. Dr. Latt explains the use and role of exogenous ketones in everything from lowering inflammation to supporting healing through a traumatic brain injury, Alzheimer's, and dementia; how exogenous ketones work in the body and their benefits; and why the United States government has contracts with him to provide energy to our elite men and women on the front line. I also share my own experience with ketones and how I’m using them, postpartum, to feel my best. I'm so impressed with how the technology has improved, how much better it tastes, how great you can feel, and all of the amazing benefits. If you’d like to try Ketone-IQ, use the code KELLY for 20% off of your first order with HVMN. Note, this is an affiliate discount code from which I may receive a commission. We also cover… 00:02:00 — How Ketones Impact Brain Function & Energy  • Dr. Latt’s journey to working in metabolism research • Endogenous ketones and exogenous ketones explained • Why the brain needs glucose to function • How the brain creates energy from ketones • The difference between ketone ester and ketone diol 00:27:00 — Benefits of Ketosis & Using Ketones for Postpartum & Depression • What it feels like to be in ketosis • How Kelly used ketones pre-pregnancies • Read: Brain Energy by Chris Palmer  • Mitochondria & Mental Illness: Finding Hope & Healing in Our Cells with Dr. Chris Palmer #250 • Kentone diols for pregnancy and postpartum • The link between ketones, mitochondrial health, and improving depression • Use cases for ketones related to brain cognition and memory improvement 00:43:00 — Metabolic Flexibility & Ketones’ Role in Healing Brain Disease  • Situations where Kelly recommends using exogenous ketones for clients • Dose recommendations  • Metabolic flexibility and why it’s important • How ketones influence our ability to have strong brain function later in life • How a ketogenic diet can help with brain diseases • Use cases for Ketone IQ in hospitals with traumatic brain injury patients • Running Through Hell: Enduring Ultrarunning & Boosting Mental Health · Lisa Tamati Resources: • Website: hvmn.com (Use code KELLY for a 20% discount) • Instagram: @lattmansor • Instagram: @hvmn • Listen: HVMN Podcast Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: LMNT | For a limited time, go to DrinkLMNT.com/Kelly to grab the grapefruit electrolyte drink mix before it's gone and get a free sample pack with purchase. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly.

Today's guest is Dr. Andy Galpin. He's a tenured professor at Cal State Fullerton, where he's the Co-Director of the Center for Sport Performance and the founder and Director of the Biochemistry and Molecular Exercise Physiology Laboratory.  He is a human performance scientist with a PhD in human bioenergetics and over one hundred peer-reviewed publications and presentations. Dr. Galpin has worked with elite athletes from Olympic Gold medalists to champions in the NFL, MLB, UFC, NFL – you name it. He's also the co-founder of Absolute Rest Biomolecular Athlete and Rapid Health and Performance. In this episode, we break down his most tried-and-true tips for busy professionals.  Dr. Galpin shares the same tips and tricks he recommends for his wife, a mom of two kids, like her specific workout routine and what a typical day of eating looks like in their house. We also talk about the myth of avoiding carbs for good sleep, the best advice for getting more quality sleep, interacting in a healthy way with fitness technology, and so much more. We also cover… 00:01:00 — A Custom Workout Regimen for Busy Moms • The most efficient way to work out when you have 30 minutes or less per day • N.E.A.T. activities explained • The research behind making changes in less than 3 days/week • Tips for maximizing your time in your workouts • Benefits of workout classes • Should we prioritize strength or cardio workouts? 00:28:00 — Raising Awareness of the Pros & Cons of Wearable Fitness Technology  • How to interact with fitness technology without hindering our ability to use our intuition  • Read: Unplugged by Dr. Andy Galpin • Benefits and downfalls of fitness technology • Why you shouldn’t try to hack your fitness technology • The fastest way to decrease your biological age 00:40:00 — How to Achieve Better Sleep & Macronutrient Balance • Tried and true things people can focus on for quality sleep • Standard sleep hygiene rules • What to eat before bed for optimal sleep • Tips for tracking food • How to achieve a macronutrient balance in each meal • How to make healthy food taste better • The #1 macro to curb cravings and have more energy Resources: • Website: andygalpin.com • Website: absoluterest.com • Rapid Health Optimization: andygalpin.com/rapid-health-performance • Instagram: @drandygalpin • Twitter: @drandygalpin • YouTube: Dr. Andy Galpin • Podcast: How to Counter Anxiety + Sleep Like a Baby with Andrew Huberman #001 Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Today's guest is my friend and celebrity fitness trainer, Ben Bruno. He works with an extremely wide range of clients from professional athletes and musicians to actors and models such as Justin Timberlake, Kate Upton, and Chelsea Handler. He even works with his mom and he's been known for his weight training routines for years. He also offers a six week program through his website for people who can't train with him in person in Los Angeles, and he demonstrates workouts on his Instagram where he has over 288,000 followers. When he is not working with clients, he's consulting with several professional sports organizations, lecturing trainers internationally, writing for publications like Men's and Women's Health, and appearing on the Today Show. In this conversation Ben shares his inspiring journey from a debilitating back injury to finding his passion for training and beginning his career at one of the top gyms in the nation. He shares his recipe for an effective workout backed by top athletes, tips for staying motivated, and how to achieve lasting, sustainable results. It's a pleasure to welcome my friend, Ben Bruno to the show. We also cover… 00:01:00 — From Chronic Pain to Career Success: Ben's Journey of Recovery & Transformation • Ben’s personal story overcoming a chronic back injury  • How weight training in physical therapy helped Ben recover mentally and physically • How Ben made his way to personal training • How Ben ended up working under nationally recognized trainer, Mike Boyle 00:24:00 — Empowering Mental Health through Training • How training supported Ben in his mental health journey • Lessons learned from having a lot of anger & rebelling as a young man • Tips for staying motivated  • How often you should be training • Most effective type of workout and Ben’s preferred programming • Detriment of overtraining 00:41:00 — Ben's Training Philosophies, Favorite Exercises & At Home 6-Week Program • Ben’s training philosophies for a good workout  • Benefits of isolation and compound movements • Ben’s favorite exercises for optimal results • Ben’s 6 week program you can do at home • What’s wrong with “entertrainment” style training Resources: • Website: benbruno.com • 6 Week Program: benbruno.com/starterpack/  • Instagram: @benbrunotraining • YouTube: Ben Bruno Training Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.

For over a decade, Dr. Vincent Pedre, founder of The Happy Gut Life, has devoted his career as a medical doctor to helping patients improve their wellbeing and quality of life by building the foundation of gut health that supports total physical and mental wellness. He believes that healing begins in the kitchen through the foods that we eat.  He inspires people to make the changes that will have a lasting positive impact on their health and the health of their community. His teachings, products, and gut-boosting programs have transformed the lives of hundreds of thousands of people, allowing them to regain the quality of life they were seeking. Dr. Pedre has been a leader in the gut space since the success of his first book, The Happy Gut Life. His latest, The Gut Smart Protocol, is a culmination of his 20 plus years of clinical experience and research as a functional gut expert. In today's episode, we learn all about his new book and how true wellness is achieved by the power of the gut-body-mind-spirit connection. We also cover… 00:01:00 — Using Meditation & Functional Medicine to Reverse Gut Issues  • Growing up with gut issues and how it impacts quality of life • Using meditation to conquer fears • The difference between Western and functional medicine approaches to healing the body • How the microbiome functions and what it does • The connection between antibiotics and leaky gut 00:25:00 — Cultivating the Gut-Body-Mind-Spirit Connection • The main culprits of leaky gut • Why we need to look at the whole system of the body • What factors impact the gut the most? • Environmental threats to gut health • Why you have to cut out alcohol to heal the gut • Overcoming the mental hurdle of making lifestyle changes • How to take action in your health journey • Tips for anyone who’s sober curious 00:41:00 — Smart Tools for Improving Gut Health • How stress impacts healing • Tools to calm stress • Recognizing the benefits of facing challenges • Different foods that can heal the gut • Is cheese good for your gut? • Treating your gut like your friend • Gut Love Meditation: gutsmartprotocol.com/recordings Resources: • Instagram: @drpedre • Website: gutsmartprotocol.com • Twitter: @drpedre  • Facebook: Dr. Vincent Pedre • Read: Happy Gut Life by Dr. Vincent Pedre • Read: The Gut Smart Protocol by Dr. Vincent Pedre • Shop: Mullein Garlic Herbal Oil Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: LMNT | For a limited time, go to DrinkLMNT.com/Kelly to grab the grapefruit electrolyte drink mix before it's gone and get a free sample pack with purchase. Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly.

I'm so excited to welcome Dan Martell to the show, an entrepreneur, angel investor, thought leader, and highly sought after coach in the SaaS or software as a service industry. Dan impressively founded, scaled and successfully exited three technology companies within a 10 year period. In 2012, he was named Canada's top angel investor, having invested in more than 50 startups. In 2016 he founded the SaaS Academy and grew it to become one of the largest coaching companies in the entire world.  Today, we discuss his first book, Buy Back Your Time, where he teaches entrepreneurs at every level the secrets to work less and play more while building an empire. Dan shares his inspiring story from a juvenile jail cell, struggling with alcoholism, to building sustainable habits that support a healthy lifestyle and thriving relationships.  This one is jam-packed with value – you’re going to learn practical systems and creative ideas for offloading things you don’t love from your plate and finding ways to create the life you desire in this episode. We also cover… 00:01:00 — Dan’s Inspiring Journey & Best Tips for Buying Back Your Time • Dan’s challenging upbringing and juvenile criminality that landed him in jail • How he realized he became obsessed with coding • Can ADHD be a superpower? • Read: Driven From Distraction • How to determine your buyback rate • The first position you should hire when you’re building a team • Dan’s replacement ladder for outsourcing • Tips for delegating tasks 00:32:00 — The Ripple Effects of Implementing Healthy Lifestyle Habits • How quitting alcohol improved his life and relationships • How Dan created habits to support his healthy lifestyle • Doing what you say you’re going to do as a parent • Finding the juice of life through knowing what’s most important 00:51:00 — Family Matters: Investing in Your Most Important Relationships • Lessons from working with a family coach • Parenting tools and tips for healthy family dynamics • Being mindful of where you’re investing time and money • Strengthening your relationship through new experiences • Outgrowing people based on what your values are at different stages in your life Resources: • Read: buybackyourtime.com • Website: danmartell.com • Instagram: @danmartell • YouTube: Dan V Martell • Facebook: Dan Martell • Twitter: @danmartell  • Podcast: Growth Stacking Show with Dan Martell • TikTok: @danvmartell Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Zero Acre | Head over to zeroacre.com/kelly and use code KELLY at checkout to claim an exclusive offer.

I’m so excited to introduce you to my favorite clean plant-based protein source and the founder of Mikuna, Ricky Echanique. With a mission to change the future of food by nourishing people and the planet, Ricky has deep roots in agriculture and in Latin America.  He is a fifth generation Ecuadorian farmer and former professional athlete. At the onset of his athletic career, Ricky faced health and digestion issues, which set him on a new path: to find a better form of plant-based nutrition. This journey led him back home to Ecuador where he found Chocho, the “Andean super protein.” In today's episode, we're talking about Ricky’s journey to bringing chocho to market in the United States, what the chocho bean is, how it stands out against other plant-based proteins, its nutritional profile, how it’s used in farms and tables in Ecuador, and how this very special bean healed Ricky's chronic fatigue and immune issues.  We also share my struggle to find clean plant-based proteins to recommend clients, and why I love this protein source so much. It's a pleasure to bring my friend Ricky onto the show. We also cover… 00:01:00 — Ricky’s Self-Healing Journey that Led to an Amazing Discovery • Ricky’s journey from growing up in Ecuador to college at UC Santa Barbara • How Ricky discovered the chocho plant while on a mission to heal himself • The regenerative and protective properties of the chocho plant • The impact of selling the chocho plant for the local farmers in Ecuador 00:24:00 — Chocho: A Regenerative Crop That’s Good To The Earth & Our Bodies • The process of growing and harvesting the chocho plant • How chocho is traditionally eaten by Ecuadorians • What’s special about chocho compared to other plants • The debittering process of the chocho seed 00:34:00 — Mikuna’s Stand Out Nutrient Profile & How to Use It in Your Kitchen • Why I recommend Mikuna protein for vegan/vegetarian clients • What’s unique about the Mikuna chocho beans as a high quality plant based protein source • How I use Mikuna and chocho in my kitchen • The application and use of Mikuna in different recipes • What’s coming next for Mikuna and the chocho bean • Hume: humesupernatural.com Resources: • Website: mikunafoods.com • Store Locator: mikunafoods.com/pages/store-locator  • Instagram: @mikunafoods  • Ricky’s Instagram: @rickyechanique • Facebook: facebook.com/mikunafoods Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. Levels | Join Levels and receive an additional 2 free months on your annual membership when you sign up with my link, levels.link/KELLY.

In today's episode, I interview my friend, the founder, and CEO of Zero Acre Farms, Jeff Nobbs. Jeff is on a mission to create a food company that will replace destructive, inflammatory vegetable oils with healthier, more sustainable oils and fats made through fermentation.  Not only has Jeff created a low Omega-6 cooking oil that's neutral in taste with a high smoke point and low oxidation, but it also is more environmentally friendly – just the kind of win-win we look for and love in the food and nutrition space.  In this episode, we talk about how widespread the use of seed oils has become, especially in industrial kitchens throughout the country. We also cover the destructive nature of industrial and vegetable seed oils, detail their negative impact on human and environmental health, learn about the toxic aldehyde that comes only from Omega-6 fats, called HNE, discuss why fermented oil is a better choice than Avocado and Olive oils, and so much more. Tune in and learn how you can improve the ratio of Omega-3 to Omega-6 in your body and for your family. This is definitely one to take notes on – let's make a change! Go to zeroacre.com/KELLY or use code KELLY at checkout for an exclusive offer. We also cover… 00:01:00 — Replacing Inflammatory Seed Oils with a Healthier, More Sustainable Option • The mission Zero Acre Farms is on to create a one-to-one replacement for seed oils • What are the dangers of seed oils and their impact on our health and the planet? • The difference between Omega-3 and 6 fats  • Why linoleic acid is so bad for us • What 4-HNE is really doing on a chemical level in our body • The Big Fat Surprise by Nina Teicholz 00:23:00 — How Fats Impact Health: Misconceptions vs. Research  • Breaking down pitfalls in observational studies • Misconceptions around eating fats • Seed Oils 101: Nutrition Fact or Fiction with Dr. Cate Shanahan #210 • How seed oils are created  • What HNE is and how it impacts health • White paper on HNE: zeroacre.com/obesity • Snacks for kids that are loaded with industrial seed oils 00:43:00 — How to Use Cultured Oil in Your Kitchen • Comparing Zero Acre oil to other healthy oils that we may use in our kitchen • Tips for using cultured oil in salad dressing • How I manage eating out with kids and limit certain foods • Research comparing the amount of HNE in seed vs. cultured oil • How cultured oil is created, smoke point, and oxidative stability • Ziki in Austin, TX Resources: • Website: zeroacre.com • Instagram: @zeroacrefarms • Facebook: facebook.com/zeroacrefarms • Twitter: twitter.com/zeroacrefarms • Research: Cell death and diseases related to oxidative stress • Research: 4-hydroxynonenal in the pathogenesis and progression of human diseases • Research: On the role of 4-hydroxynonenal in health and disease Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.

In this episode, I sit down with Sarah E. Hill, PhD, whose research has completely changed the way I think about hormones and how they shape our day to day lives. I wanted to bring her on because she has a gift for taking complex science and turning it into tools that actually make sense in real life. We get into how our hormones influence the brain, what really happens when birth control enters the picture, and why mood, cravings, energy, and even relationships can shift across the month. We also touch on practical ways to eat, train, and live in sync with your cycle, plus simple changes that can make everything from PMS to performance feel more manageable. It is a conversation that blends science with everyday life in a way that feels grounding and empowering.  → Leave Us A Voice Message! Topics Discussed:  → How do hormones influence mood throughout the cycle? → What are the real effects of hormonal birth control? → How can women train and eat in sync with their cycle? → What helps reduce PMS and monthly cravings? → How do hormones impact relationships and intimacy? Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → AG1 | Head to https://drinkag1.com/bewell to get a FREE Welcome Kit with the flavor of your choice that includes a 30 day supply of AGZ and a FREE frother. → Hiya Health | Get 50% off your first order at https://HiyaHealth.com/Kelly and give your kids the full-body nourishment they need to grow into healthy, happy adults. → WeNatal | You can use my link, https://wenatal.com/kelly, with any subscription order, to get a free one month supply of WeNatal’s Omega DHA+ Fish Oil valued at 35 dollars. Timestamps:  → 00:00:00 - Introduction  → 00:03:43 - Hormones explained → 00:08:35 - Signs of high estrogen → 00:13:23 - Sex drive and ovulation basics → 00:20:02 - Birth control and hormone effects → 00:24:54 - Progesterone support → 00:28:09 - Hormone education tips → 00:32:30 - Building hormonal resilience → 00:38:06 - Luteal phase and sensitivity → 00:42:28 - Why ovulation fails → 00:45:47 - Fertility tips and stress relief → 00:50:47 - Cycling with the moon → 00:55:27 - Sleep and hormone balance → 00:58:39 - Nutrition for your cycle → 01:05:27 - Menstruation education → 01:08:54 - Training with your cycle → 01:12:12 - Vagal nerve support Further Listening:  → 38. Your Brain on Birth Control - with Dr. Sarah Hill Check Out Sarah:  → IG: @sarahhillphd → Website → Books: THE PERIOD BRAIN → THIS IS YOUR BRAIN ON BIRTH CONTROL  Check Out Kelly: → Instagram → YouTube → Facebook

In today's episode I'm welcoming friend, prior client, and mental health advocate Brittany Snow, along with her co-founder of September Letters, Jaspre Guest to the podcast. They graciously share insights from their new book, September Letters, an inspirational collection of letters, notes, and conversations among friends, celebrities, experts, and the September Letters community. It is a guide to help us clearly see that we are not alone, and that sharing your story is powerful and healing – a welcoming, embracing resource for anyone seeking to feel more connected with themselves and others.  In this episode, we talk about how they came up with the idea of September Letters, their goal with the book to promote connection and healing, and their favorite tools for supporting their mental health. I'm so excited to welcome them both so you can learn more about this movement. We also cover… 00:01:00 — Finding Connection & Resilience through September Letters How Jaspre and Brittany met and started September Letters The initial vision of the September Letters cause Jaspre and Brittany share their experiences with their mental health Confronting the stigma of sharing mental health struggles Embracing vulnerability How social media does a disservice to someone going through mental health challenges 00:21:00 — Tools for Supporting Your Mental Health Their favorite tangible tools from experts in the book Creating your hype list Combating cultural pressures to be perfect and tools to fight negativity Bob Roth transcendental meditation The Joy Strategist by Grace Harry How transcendental meditation can impact your mental health How stillness and boredom lead to greater calm and creativity 00:39:00 — Healing through Feeling Your Feelings & Community Glennon Doyle podcast: We Can Do Hard Things Building the capacity to sit with emotions and build resilience How they decided to incorporate letters in the book and categorized stories by emotion Feel your feelings so that you can heal The most helpful tools in their toolboxes to help with anxiety or depression The way community and connection can heal How to know how to ask for help and be comfortable with receiving Creating the connection that we need Resources: September Letters Website: septemberletters.com Read: September Letters Brittany’s Instagram: @brittanysnow Jaspre’s Instagram: @jaspre September Letters Instagram: @septemberletters  Love is Louder Website: loveislouder.org Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly.

Today’s amazing guest is Elise Loehnen, brilliant writer, editor, and podcast host of Pulling the Thread, a podcast focused on pulling apart the stories we tell about who we are and then putting those threads back together. Ultimately, Elise is a seeker and synthesizer pulling together wisdom, traditions, cultural history, and a deep knowledge of healing modalities to unlock new ways to contextualize who we are and why we're here. While she's also co-written 12 books, including five New York Times bestsellers, her first book under her own name is here, and it's called On Our Best Behavior: The Seven Deadly Sins and The Price Women Pay To Be Good. The book weaves together history, memoir, and cultural criticism to explore the ways the patriarchy lands in our bodies and embeds itself in our consciousness and what we then police in ourselves and in each other. With awareness, we can begin to recognize these patterns of self restriction, break the story, and move ourselves and each other towards freedom and balance. It is such a pleasure to welcome my friend, the brilliant Elise Loehnen to the show. We also cover… 00:01:00 — Reprogramming the “Good Girl” Mentality The impetus for Elise writing this book Why do we think we aren’t “good”? Uncovering systemic misogyny in our subconscious How envy can be information To Be Magnetic by Lacy Phillips How the ”good girl” mentality has permeated our society The history of how the patriarchy came to be 00:21:00 — Diving into the History of the 7 Deadly Sins & Debunking the Fear of Laziness Read: Find Your Unicorn Space by Eve Rodsky Learning to reprogram embedded double standards in our culture and history Historical examples of women turning on each other like the witch hunts When and where the 7 deadly sins were created Sloth: a fear of laziness and how to support women in self-policing this instinct What happens when we can’t set and hold boundaries 00:45:00 — Tuning into Our True Selves: How to Confront Cultural Pressures & Noise How greed can mislead us towards things we don’t really want or need The wage gap between men and women & discrepancy in how we think about money The Soul of Money by Lynne Twist How pride keeps us small Sticking to your gifts and your dharma Gluttony: Why we don’t trust ourselves to not be out of control with food The problematic complexities of how lust is suppressed in women for self protection Resources: Website: eliseloehnen.com Instagram: @eliseloehnen  Read: On Our Best Behavior, the Seven Deadly Sins and The Price Women Pay To Be Good by Elise Loehnen Podcast: Pulling the Thread Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

On today's podcast, I welcome back Jason and Colleen Wachob, the co-founders and co-CEOs of mindbodygreen, the leading independent media brand dedicated to well-being with 15 million monthly unique visitors. I'm welcoming them back on the show to talk about their newest book, The Joy of Well-Being: A Practical Guide to a Happy, Healthy, and Long Life. I look up to them both, not only in the business they've built, but more importantly, the balance they've created for themselves and their family. On today's podcast, we'll talk about achieving 80% of your maximum health and eight practices that will help you get there. We'll also explore how spirituality and human connection have a major impact on your longevity and your health. Let's welcome Jason and Colleen back to the show. We also cover… 00:01:00 — Finding The Joy In Your Wellness Journey Not getting caught up in wellness trends  What Jason and Colleen’s days look like and how they’ve evolved from their early twenties The importance of connection, sleep, and movement Easy ways to incorporate wellness into your daily routine Scientific reasons why you need to do resistance training Why it’s so important to eat enough protein and nutrition advice for longevity Sarcopenia: causes, rates and prevention Thinking about wellness as how you want to feel as you age 00:29:00 — The Impact of Connection & Community on Longevity 8 practices that can help you achieve 80% of your maximum health  Nasal breathing and how it affects your sleep Filtering which wellness trends work for you and bring you joy Creating rituals to manage stress and anxiety The Roseto study and importance of community What Made Maddy Run by Kate Fagan 00:49:00 — Spirituality As An Antidote To Depression  Spiritual practices Jason and Colleen participate in with their kids Their experience of moving their family from New York to Miami Science of spirituality and studies by Dr. Lisa Miller Redefining purpose and a higher calling The pressures of social media and its impact on mental health Identifying your personal mission statement  Homework for implementing some new practice for your well-being Resources: Website: mindbodygreen.com Book: thejoyofwellbeing.com Instagram: instagram.com/mindbodygreen Facebook:.facebook.com/mindbodygreen Twitter: twitter.com/mindbodygreen Pinterest: pinterest.com/mindbodygreen YouTube: youtube.com/mindbodygreen Episode 32: Creating a Personalized & Holistic Approach to Wellness - with mindbodygreen's Jason & Colleen Wachob #FabulousFriends  Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Dr. Chris Palmer is taking the internet by storm and for good reason. He's a Harvard psychiatrist and researcher, and his new book, Brain Energy, proposes a comprehensive theory of what causes mental illness, integrating existing theories and research into one unifying theory, the brain energy theory of mental illness, in which he argues that mental disorders are really metabolic disorders of the brain.  In today’s conversation, Dr. Palmer shares the science behind how the mitochondria functions in the body, and ultimately affects brain health. He shares how we can support healthy mitochondria and what the recent research in the last 20 years tells us about healing mental illness with metabolic interventions, like the ketogenic diet, and lifestyle strategies like exercise, a good sleep routine, reducing inflammation, and more. It is really amazing to think about the healing and regeneration that can happen for your mitochondria when you use these metabolic interventions, and hearing the life-changing impacts of implementing these practices with amazing stories like he shares in this episode brings so much hope for the future.  I can’t thank Dr. Palmer enough for concisely putting this theory into a book that anyone can read. It is such an important message, affirming our ability to really have control over our life and live the best version of it. We also cover… 00:02:00 — An Introduction to How Mitochondria Functions in the Body Why Dr. Palmer became a psychiatrist and his mother’s struggle How the mitochondria can influence mental illness  The role of mitochondria in the body: Neurotransmitters and hormones Why women are more susceptible to mental illness The new research backing up his theory 00:22:00 — How Metabolic Interventions like the Ketogenic Diet Impact Brain Health What we can do proactively support mental health Metabolic strategies for improving mitochondrial health How COVID can cause mental health challenges Case study: Recovering from chronic schizophrenia using metabolic treatments Why the ketogenic diet is so effective at treating seizures and other brain illnesses How the brain can use ketones as a fuel source to support and regenerate mitochondria 00:46:00 — Lifestyle Strategies That Support Mental Health Dangers of prescription medications that harm metabolism Mitochondrial biogenesis through exercise The importance of a good sleep routine Dr. Palmer’s perspective on supplements  Effects of the ketogenic diet on women’s hormones Dr. Palmer and Kelly’s experiences with the ketogenic diet Resources: Website: brainenergy.com Website: chrispalmermd.com Website: The Mental and Metabolic Health Assessment  Instagram: @chrispalmermd Twitter: @chrispalmermd Facebook:.facebook.com/ChrisPalmerMD YouTube: Chris Palmer MD Read: Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health--and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More by Dr. Chris Palmer Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!

Today's guest is Laura Vanderkam. She's the author of several time management productivity books, and her TED Talk garnered over 13 million views. Her newest book, Tranquility by Tuesday, gives us nine ways to calm the chaos and make time for what matters most.  In today's podcast episode, you are going to learn how to look at your time in weeks, in the 168 hours you have in a week, versus your days. This allows us to prioritize the things that are most important to us, make meaningful memories and take time for ourselves. Laura also shares the research and data behind her nine rules for time management, and provides tangible ways we can upgrade our lives by being more intentional with our time. When you think about women who have multiple hats to wear, whether they're at their job or with their family life and friends, it’s easy to become reactive throughout the day. Taking control of your schedule and living the life that you want to is so important to so many of us, and yet we don't have the tools to do it. I love everything that Laura teaches and I'm so excited to have her on the show to give us what we want most, and that is time. We also cover… 00:02:00 — The Biggest Time Management Life Hack How time management became Laura’s speciality Key takeaways for time management early on in her career Thinking about time in terms of weeks instead of days Tips for being intentional and mindful of how you spend your time Recommendations for how to plan out your week in advance 00:17:00 — Benefits of Having Blank Space & Fun in Your Schedule Laura’s 9 rules for time management How to commit to making time for yourself, especially when you have a family  Benefits of having a backup time slot or open space in your calendar How many hours of your day should be scheduled for productivity? Tips for entrepreneurs who feel like they’re pouring from an empty cup 00:32:00 — How to Make Time Memorable & Intentional  The importance of planning things in your week that are memorable How to have fulfilling and nourishing leisure time Tips for winding down before bed Motivational science and data behind time management and productivity Laura’s learned Resources: Website: lauravanderkam.com TED Talk: How to Take Control of Your Free Time Read: Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters by Laura Vanderkam Read: Laura Vanderkam Instagram: @lvanderkam Twitter: @lvanderkam  Podcast: Best of Both Worlds Podcast: Before Breakfast  Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly.

Dr. Amy Shah is back to talk about her new book, I Am So Effing Hungry, and her five step method for conquering cravings, boosting your mood, and making peace with your body. Dr. Amy Shah is a double board-certified MD with training from Cornell, Columbia, and Harvard, nutritionist, and best-selling author. Dr. Shah focuses on gut health, inflammation, and intermittent fasting. In today's episode, we'll talk about how today's food system is hijacking your brain and your cravings. You'll learn about how the gut microbiome impacts your hunger and what exactly psychobiotics are. She'll explain the psychology and neuroscience behind hunger and cravings, and she'll give us some hacks and small changes we can make every day to calm our cravings and take control over our health. We also cover… 00:01:00 — Why We Feel Out of Control When Eating Processed Foods How being an Indian immigrant led Amy to learn about nutrition Contributors to chronic lifestyle diseases like diabetes The impacts of feeding kids processed foods Feeling a lack of control when eating processed foods The difference between hunger vs cravings Breaking a food/dopamine addiction and self-soothing with food  00:19:00 — How to Improve Your Gut Microbiome How the gut microbiome impacts our hunger The mental health connection to gut health How quickly we can remedy our microbiome  What changes to expect when you move to a whole food diet & where to start High dopamine foods  The biggest thing you can do to improve your gut health 00:33:00 — Hunger Hacks & Cravings Crushers How to tame cravings The importance of circadian rhythms Day in the life of Dr. Amy and how she takes control of her hunger Dr. Amy Shah’s favorite breakfast foods for curbing cravings Kelly’s pregnancy craving Resources: Website: amymdwellness.com Instagram: @fastingmd  Twitter: @amyshahmd Read: I’m So Effing Hungry by Dr. Amy Shah  Read: I’m So Effing Tired by Dr. Amy Shah Podcast: 16. Intermittent Fasting for Women with Dr. Amy Shah Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Today's episode is with my friend Rachael DeVaux of Rachael’s Good Eats. She's a Registered Dietician, personal trainer, and has a cult following on Instagram. She grew up in Washington and graduated from Oregon State University where she started the @rachaelsgoodeats Instagram account as a college student. She now shares recipes, intuitive eating strategies, and simple workouts with more than 645,000 followers. She's such an easy, laid back lady and her first cookbook, Rachael’s Good Eats, is out now. It’s full of easy, laid back, nutrient rich recipes for you and your family to try. This is definitely a cookbook I'll be using throughout the year and know you’ll love it too! Rachael is such a breath of fresh air. In this episode we talk about what inspired her interest in healthy eating, how she launched and grew her online business, the behind the scenes of her fitness programs and the process of writing her new cookbook, her favorite recipes and tips to share for people new to cooking, and her overall philosophy on nutrition, creating authentic content, and finding what’s best for our bodies. I'm so excited for you guys to get to know her. We also cover… 00:02:00 — Following Your Gut & Building an Authentic Brand What sparked Rachael’s interest in eating healthy How Rachael’s family dinners growing up inspired her Butcher Box What Rachael learned in RD school that she has applied & abandoned  What it was like for Rachael to build her online business and Instagram account  How Rachael has built and launched her fitness programs Following your gut and intuition with business & personal decisions 00:27:00 — A Beginner’s Guide for Making Easy, Healthy Meals at Home  How her new book came to be  What it’s like behind the scenes of creating a cookbook Some of Rachael’s favorite recipes from her new cookbook Staples that Rachael always has in her kitchen Tips for people who are new to cooking 00:36:00 — Rachael’s Food Philosophy & How to Find What’s Right for You Rachael’s food philosophy being gluten and dairy free  How Rachael healed her gut completely  How Rachael came to create her 7-day sugar detox and benefits of reducing sugar intake Rachael’s personal eating preferences and style Experimenting with foods and finding what works best for you What foods really make Rachael feel her best Resources: Website: rachaelsgoodeats.com Read: Rachael's Good Eats: Easy, Laid-Back, Nutrient-Rich Recipes Instagram: @rachaelsgoodeats Facebook: Rachael’s Good Eats  Tik Tok: @rachaelsgoodeats  Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)! Primal Kitchen | Visit primalkitchen.com and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more. Hiya Health | Get 50% off your first order at HiyaHealth.com/Kelly.

Dr. Izabella Wentz is an internationally acclaimed thyroid specialist and a licensed pharmacist who has dedicated her career to addressing the root cause of autoimmune thyroid disease after being diagnosed with Hashimoto's thyroiditis in 2009. She's the author of three books on Hashimoto's and is a New York Times bestseller. Her new book, Adrenal Transformation Protocol, is available now.  In today's episode, you're going to learn about the thyroid gland, the adrenal glands, how they play together in the body to balance hormones. Our hormones play such a huge role in how we feel, and it’s so important to understand how our diet and lifestyle choices influence them. We get into everything from how to have better sleep, manage your caffeine intake, and natural ways to balance your circadian rhythm, to how your workouts and work-life balance can impact your hormones. You're also going to get some tips on supplements to take and blood markers to ask your doctor to call for if you think you may have any type of thyroid disease, specifically looking out for Hashimotos.  I'm so excited for the book to come out and for people to get their hands on this protocol because it has already helped and impacted thousands of women. I love that Dr. Wentz’s lifestyle recommendations really push back against intermittent fasting and over-caffeinated hustle culture so you can live with more peace and alignment from the inside out. It's a form of self-care and it doesn't happen overnight, but if you can really dedicate your time and energy to it, you can get relief and begin healing. I hope you enjoy this conversation and Dr. Wentz’s new book, The Adrenal Protocol. We also cover… 00:05:00 — Identifying & Healing Thyroid Disease Dr. Wentz own experience being diagnosed with thyroid disease in her twenties Why women are misdiagnosed or not diagnosed with Hashimotos Symptoms of thyroid disease  Markers to test for if you think you have Hashimotos  What’s happening in the body to the thyroid gland with Hashimotos Lifestyle and diet changes to help those with thyroid disease heal and feel better 00:19:00 — How to Support Healthy Hormones How blood sugar impacts our thyroid hormones Explaining adrenals and what their role is in our bodies How hypothyroid and cortisol are linked What a healthy thyroid and adrenal function will look like How intermittent fasting can impact your hormones Do you need to quit coffee and caffeine to balance your hormones? Ways to naturally balance your cortisol and support your circadian rhythm 00:35:00 — Recipes, Tips & Protocols for Optimal Adrenal Health  How to turn down danger signals & increasing safety signals in your environment A day in the life of the Adrenal Protocol Adrenal kickstart drink recipe Tips for having a restful sleep How work and workouts impact the adrenals What a healthy cortisol curve looks like throughout the day Lifestyle changes that make the biggest impact on healing adrenals The tired mommy protocol and tips for new and nursing moms Resources: Website: thyroidpharmacist.com Read: Adrenal Transformation Protocol by Dr. Izabella Wentz Instagram: @izabellawentzpharmd Tik Tok: @izabellawentz Facebook: Thyroid Lifestyle Youtube: Thyroid Pharmacist Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Athletic Greens AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Today's guest is New York Times bestselling author and clinical psychologist, Dr. Shefali. She's an expert in family dynamics and personal development and teaches courses around the world. She's written a multitude of books, including The Conscious Parent, The Awakened Family, and her newest book, The Parenting Map, with step-by-step solutions to consciously create the ultimate parent-child relationship. Dr. Shefali offers a profoundly practical and groundbreaking parenting solution that helps parents actualize their deepest desires for their children. This step-by-step guide disrupts toxic inherited patterns and replaces them with authentic connections that allow us to see and respond to our children for who they are, and who they can become.  The book is a minimalist approach to parenting, which is truly getting to the basics, knowing they are good enough, and actually more important than all the other things that we've built up to be important milestones for our children. Focusing on healing ourselves, letting go of control, and allowing for the playful, fun of childhood will lead to the most resilient adults. In this conversation, Dr. Shefali opens my eyes to the incredible opportunity in ditching the rules and need for control.  Thank you to Dr. Shefali for spreading this message to parents that doing a good job doesn't mean being perfect, it really just means getting the basics right. I took lots of notes during this conversation, and I know other parents out there will get a lot of value from it as well. I’m so excited to welcome Dr. Shefali to the show! We also cover… 00:04:00 — The Key Principles for Conscious Parenting What’s different about her latest book, The Parenting Map Reviewing the 3 stages of conscious parenting - 1. Frustration to Clarity, 2.  From Dysfunctional Patterns to Conscious Choice, 3. From Conflict to Connection Why we don’t need to have total control over our children Changing our expectations of our children to create less frustration What rules matter versus what rules are arbitrary The thing that will negatively impact a child many parents unintentionally do 00:18:00 — Breaking the Cycle: Inner Child Work & Reparenting How the ego plays a huge role in parenting Something a conscious parent wouldn’t say The 5 main ego patterns: breaking patterns from childhood  Where to start doing inner child work What reparenting can look like How to show up in a conscious way for your child 00:29:00 — Tips for Reconnecting with Your Child & Cultivating Creativity in Parenting Advice for feeling shame around not being a good enough parent What showing up better looks like Reframing mistakes to reconnect with a child Why punishment is the greatest cause of disconnection The root cause of what parents find to be disrespectful behavior Inviting creativity into parenting Insight about the disadvantages of screen time  Resources: Website: drshefali.com Instagram: @drshefali  Institute: Conscious Parenting Method Read:  The Parenting Map by Dr. Shefali Read: A Radical Awakening by Dr. Shefali Read: The Awakened Family by Dr. Shefali Read: The Conscious Parent by Dr. Shefali Read: Out of Control by Dr. Shefali Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced and published by Crate Media. Mentioned in this episode: Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Athletic Greens AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

Today's guests are Dr. Kelly Starrett and Juliet Starrett, co-founders of The Ready State and San Francisco CrossFit and all around dynamic duo. Kelly Starrett is the co-author of the New York Times bestselling book, Becoming a Supple Leopard, Ready to Run, and The Wall Street Journal bestseller, Deskbound. In his career as a physical therapist, Kelly has worked with athletes and coaches from the NFL, MBA, NHL, MBL, and the US Olympic team. I've been following his work since 2014 and would consider Kelly to be the first functional physical therapist in practice where he merged activity, physical therapy, and holistic living together to not only improve and heal his patients, but to watch them thrive. Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She's also the CEO of The Ready State, the go-to mobility program for over 100k recreational and professional athletes, coaches, and personal trainers. She is the co-author of the Wall Street Journal bestseller, Deskbound, and was a professional whitewater paddler winning three world championships and five national titles.  It's a pleasure to bring them both on the show today to talk about their newest book, Built to Move: the 10 Essential Habits to Help You Move Freely and Live Fully. The book offers an easy-to-use formula for basic mobility maintenance: 10 tests + 10 physical practices = 10 ways to make your body work better. It's been so fun to follow along their journey for so many years, and to finally talk to them about all the work that they have done together and the amazing power team that they are. I'm so excited to introduce them to you all and for their new book, which I know will be a helpful guide for anyone looking to overall feel physically and build sustainable habits for long term wellness. Enjoy my conversation with Kelly and Juliet! We also cover… 00:05:00 — Revolutionizing Fitness & Physical Therapy  • How Juliette saved Kelly’s life the first time they met  • What they attribute to the success and longevity of their relationship • How they started their careers and opened up the 21st CrossFit gym in the world • Why they decided to combine their physical therapy practice & their CrossFit gym • What’s not working in the traditional medical model to address injuries • How function physio can be the bridge many people need to heal 00:34:00 — Functional Fitness for Everyone: Cutting through Industry Noise • Common problems Dr. Kelly addresses in his practice • Translating the overwhelming amount of wellness information for the general population • The unfortunate truth about the health and fitness industry • Shifting focus to supporting the everyday routines of normal people • Anthony Vennare from Fitt Insider on the rise of obesity 00:43:00 — Setting the Standard for Longevity and Durability • Minimum standards & physical benchmarks for people suggested in the book • How our behaviors stack and influence one another • Benefits of & their recommended minimum standard for daily walking • How you create a durable body • The Old Man balance test • Setting up systems to support your goals • The Paleo Solution by Robb Wolf • 10 vital signs noted in the book Resources: • Instagram: @thereadystate and @suppleleopard  • Juliet’s Instagram: @julietstarrett  •  Website: thereadystate.com • Read: Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Kelly Starrett and Juliet Starrett • Read: Becoming a Supple Leopard by Kelly Starrett • Read: Ready to Run by Kelly Starrett • Read: Deskbound by Kelly Starrett and Juliet Starrett Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BonCharge | Go to boncharge.com/kelly to save 20% off your order. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

In this episode, I sit down with Jeff Mroz, former Yale and professional quarterback turned health-focused entrepreneur. Jeff is the founder of Pioneer Pastures, the company behind the world’s first A2 Ultra-Filtered Milk and A2 protein shakes, now sold nationally in Target, Sprouts, and Amazon. We cover his journey from sports to building industry-leading brands, his mission to improve metabolic health through better-for-you dairy, and how he’s making clean, accessible nutrition a reality for families everywhere. → Leave Us A Voice Message!  Topics Discussed: → What are the benefits of A2 milk? → How does A2 milk affect digestion? → Can A2 dairy reduce sugar impact in kids? → Why choose Pioneer Pastures over other dairy? → How much protein do adults really need? Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → AG1 | Head to https://drinkag1.com/bewell to get a FREE Welcome Kit with the flavor of your choice that includes a 30 day supply of AGZ and a FREE frother. → Function | Learn more and join using my link. Function is the new essential health check, and my first 1000 listeners get a $100 credit toward their membership. Visit https://www.functionhealth.com/bewellbykelly or use gift code BEWELL100 at sign up to own your health. → Maui Nui | You can get your Always Summer Sausage by going to https://mauinuivenison.com/kelly. → WeNatal | You can use my link, https://wenatal.com/kelly, with any subscription order, to get a free one month supply of WeNatal’s Omega DHA+ Fish Oil valued at 35 dollars. Timestamps:  → 00:00:00 - Introduction → 00:04:09 - Jeff’s story → 00:07:52 - Chocolate milk & kids’ health → 00:10:44 - Sourcing clean chocolate milk → 00:20:59 - Protein shakes → 00:24:05 - Pioneer Pastures future → 00:28:55 - Dairy allergies → 00:33:03 - Protein goals → 00:39:03 - Family meals → 00:42:48 - Eating out healthy → 00:46:01 - School lunches → 00:48:10 - Supporting Pioneer Pastures → 00:51:11 - Body recomposition → 00:54:41 - Workout recovery → 00:55:14 - Product shelf life → 00:57:46 - Bone health & osteopenia Check Out Pioneer Pastures: → IG: @pioneerpastures → Website: pioneerpastures.com Check Out Kelly: → Instagram → YouTube → Facebook

My friend Dr. Will Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and more. He is the host of the Art of Being Well podcast and the author of Ketotarian, The Inflammation Spectrum, and the New York Times bestseller, Intuitive Fasting. His new book, Gut Feelings, demystifies the gut-brain connection and provides a framework to repair the relationship between what you eat and how you feel. In this episode, Dr. Cole and I go through all of the strategies he shares in his book to get rid of shame around food, feel your best, and heal your relationship with food and your body at the same time. Our mental and physical health are so intertwined, and I’m grateful that Dr. Cole has taken the time to make current science accessible in his new book, and provide healing tools and resources we need to improve our overall wellness from the inside out. Grab Gut Feelings and tune into this episode to learn more! We also cover… 00:04:58 —Being Mindful of What You’re Feeding Your Head & Your Heart • Setting the stage for how intertwined our mental and physical health are • Shameflammation: How shame related to eating can really have an effect on how you feel • Food confusion in this overwhelming vortex of health and wellness information • Finding middle ground between the toxic diet culture and anti-diet culture • Advice for someone who is orthorexic or has disordered eating around healthy foods  • Being in a state of presence with our food choices 00:21:40 —How Unresolved Trauma Influences our Physical Health • How unresolved traumas can manifest in our body • How the ACE score can help provide insight into your mental and physical health • Metaphysical meals and protocols Dr. Will has developed to fight inflammation • Regulating your nervous system and the vagus nerve 00:28:23 —The Gut-Brain Connection & Alcohol’s Impact on Brain Function • What the gut-brain connection is  • Brain inflammation and its connection to mental illness • Alcohol and the gut brain connection • Uncovering recent medical studies around alcohol and brain function  • Alternatives to alcohol if you’re interested in shifting the paradigm 00:40:26 —Sustainable Ways to Decrease Stress  • How chronic stress is the ultimate junk food • How hustle culture normalizes the acceptance of chronic stress • How to overcome inner resistance and make a choice to change • Strengthening your ability to say no • What you can expect from Gut Feelings: recipes, the 21 day plan & somatic practices Resources: • Website: drwillcole.com • Instagram: @drwillcole • Read: Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel by Dr. Will Cole  • YouTube: Dr. Will Cole • Podcast: The Art of Being Well with Dr. Will Cole • Tik Tok: @drwillcole Connect with Kelly: • kellyleveque.com • Instagram: @bewellbykelly • Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. BonCharge | Go to boncharge.com/kelly to save 20% off your order.

Dr. Jolene Brighten is a pioneer in women's medicine, an award-winning board certified naturopathic endocrinologist, and certified sex counselor. She's the author of Beyond the Pill and Healing Your Body Naturally After Childbirth, and a fierce patient advocate who is completely dedicated to uncovering the root cause of hormonal imbalances. Dr. Brighten empowers women worldwide to take control of their health and their hormones. In this episode we talk about three important topics in her newest book, Is This Normal?: your sexual self, your cyclical self, and her 28-day plan to bring your hormones back into balance. This new book comes with a free cookbook when you pre-order or order online, and it helps you understand your body and identify hormone imbalances that you may be able to treat naturally.  I’m so grateful for Dr. Brighten for being a beacon of truth, sharing all of her knowledge, and giving women a place to talk about the things that nobody talks about. Grab a copy of her new book, Is This Normal?, today, and enjoy this conversation with Dr. Brighten. We also cover… 00:07:10 — Understanding Your Sexual Self What’s normal when it comes to sex and libido Focusing on what’s normal for you versus comparing your libido to others How hormones influence your sexual desire When in your ovulatory cycle you will likely feel most and least aroused Excitation and inhibition  Things that put the “breaks” on intimacy; especially stress Acknowledging the mental burden women carry Trauma, deep hurts, and common issues for heteronormative relationships that affect libido What’s normal: masturbation and orgasms Read: She Comes First by Ian Kerner 00:48:13 — Identify Hormone Imbalances & Heal Naturally How common hormone imbalances manifest in our lives Advice for women in the perimenopause phase experiencing estrogen dominance Alcohol’s impact on ovarian function and hormones Vitamin, diet and lifestyle recommendations for natural hormone balancing What you can expect to accomplish with her 28-day program Resources: Website: drbrighten.com Read: Is This Normal? by Dr. Jolene Brighten Instagram: @drjolenebrighten YouTube: Dr. Jolene Brighten  TikTok: Dr. Jolene Brighten BWBK Episode: 53. Understanding & Honoring Your Hormone Health with Dr. Jolene Brighten #WellnessWednesdays Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Athletic Greens AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

I’m excited to welcome Katherine Morgan Schafler to the show! She's a psychotherapist, writer, speaker, and the former onsite therapist at Google. She earned her bachelor's degree in psychology at UC Berkeley before obtaining two masters from Columbia University. Additionally, she completed her postgraduate training and certification at the Association of Spirituality and Psychotherapy in NYC.  Today I'm bringing Katherine on to talk about her recently published book, The Perfectionist's Guide to Losing Control, which is designed to help you understand the different types of perfectionism, how your perfectionism can work for you, (not against you), and how to embrace it. We talk about the sociocultural issues ambitious women face, the importance of living in alignment with what you truly value, and how you can harness perfectionism in a healthy way to be your most authentic self.  Having these conversations inspires me to take a beat and think about how I am being thoughtful with my days, my energy, and my time, and I’m so grateful to Katherine for sharing her professional advice with us. If you’re a fellow self-proclaimed perfectionist, make sure to take the perfectionist profile quiz on her website to understand your type, and pick up a copy of her new book, The Perfectionist's Guide to Losing Control, to learn more. We also cover… 00:01:32 — Perfectionism Isn’t a Bad Thing Katherine’s career journey Read: The Perfectionist's Guide to Losing Control: A Path to Peace and Power The sociocultural issues with languaging used to describe women Maladaptive vs adaptive perfectionism Commercial wellness labeling perfectionism as “bad” when it isn’t Why high functioning people suffer from stress and depression  How to begin working through what doesn’t feel right in your life 00:19:44 — Living in Alignment with Your Values Pleasure’s role in finding what makes you happy The difference between immediate gratification and pleasure The connection between perfectionism and happiness Two questions Katherine encourages ambitious, high-achieving women to ask themselves Breaking the illusion of control 00:32:06 — How to Unleash Your Perfectionism in a Healthy Way The different types of perfectionism and each one’s advantages and liabilities  Take the perfectionist profile quiz: perfectionistsguide.com/quiz What types of perfectionists Kelly and Katherine are Dr. Kristin Neff's framework: 3 skills for responding to yourself compassionately Reframing the idea of productivity Manage Your Energy, Not Your Time by Tony Schwartz and Catherine McCarthy Resources: Website: perfectionistsguide.com Read: The Perfectionist's Guide to Losing Control: A Path to Peace and Power by Katherine Morgan Schafler Take the quiz: perfectionistsguide.com/quiz Instagram: @katherinemorganschafler LinkedIn: Katherine Morgan Schafler Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Athletic Greens AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

On today's podcast, we chat with two amazing women about a nonprofit that has quickly grown near and dear to my heart, Eat REAL. I’m joined by Nora LaTorre, the CEO of Eat REAL. Nora is currently working with over 500 schools to solve the root cause of the health crisis facing our children, and has a rapidly scaling climate change solution to boot. Joining her is Erin Primer, Director of Food and Nutrition Services at SanLuis Coastal Unified School District, located in Central California. Erin brings over fifteen years of experience in the food industry, ranging from high quality catering to hospitals and universities. With two young children of her own, she is passionate about upgrading the food that is served in cafeterias across the country.  Together, they have removed fifteen pounds of consumed sugar per kid in Erin's school district while reallocating funds to local vendors supplying one hundred percent grass-fed beef burgers (served up every week), local olive oil, kiwis, and more. Eat REAL has a goal to shift $1B of school food purchasing power by 2025 to greener, more sustainable, healthier meals so every child can flourish. If you're interested in making change at the district level or in supporting policy change here in California or throughout the United States, head to eatreal.org and see how you can get involved. We also cover… 00:04:19 — Transforming Food Programs in Schools How Eat REAL increases awareness and access to real food in school cafeterias The power behind supporting local businesses & advocating for change Who can participate in being an agent of change Sharing the story behind Eat REAL — small steps to achieve big change Swapping packaged, processed foods, and centralized distribution to local farmers How to create a local, diversified food portfolio, and move dollars to your local market Integrating food products that are abundant and accessible in your area 00:20:49 — Setting Better Food Standards for Kids Boundaries on  sugar intake for kids Debunking Food Industry Myths with Dr. Robert Lustig #157 Eat REAL’s food values and certification standards for schools How parents can advocate for alignment on rules and regulations of school lunches Specialty food companies that are conscious about limiting sugar in their products Primal Kitchen and Serenity Kids Viewing schools as the largest leverage point in our food system to impact kids’ health Eat REAL’s assessment process – valuing nutrition & sustainability 00:36:24 — More Plants Please: Getting Kids to Eat More Fruits & Veggies Raising the bar on national school lunch standards  What a typical lunch tray looks like: protein, vegetables, fruit, and grain servings Making fruits and veggies appealing to kids Diving deeper in plant-forward meals, cultural experiences, and flavors Encouraging a child’s curiosity around new food Read: Bilal Cooks Daal Thai Basil Lentil Burger Recipe, Force of Nature box & Pasture Bird box 00:47:21 — Making Higher Food Standard Policy Changes on a National & State Level Changes that are happening on a national scale in school food and why  How to advocate for higher standards in your local communities Sign up for the Eat REAL Newsletter School Meals for All Coalition in California Advocating for universal free meals nationally to create more food security Sense of urgency: 1 in 5 kids are pre-diabetic Check out Be Well by Kelly Courses to donate to Eat REAL! Resources: Website: eatreal.org Instagram: @eatrealcertified  Nora LaTorre: @noralatorreofficial LinkedIn: Eat Real Certified Donate: eatreal.org/donate San Luis Coastal Food Services: @slcusdfood FSN Magazine: GUSTO school food magazine inaugural issue SLO Oriental Market: @slorientalmarket  Check out Be Well by Kelly Courses Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Dr. Kelly Blodgett is redefining the modern dental experience. Over the past 20 years, he’s created a practice recognized as an international hotspot for integrative biological dentistry and dental tourism. He attracts people who seek a holistic and biological approach to their oral health and whole body health. Through his weekly Toxic Tuesday and Wellness Wednesday social media posts, Dr. Kelly shares important truths not commonly discussed in traditional dental settings. His content illustrates his patients’ incredible journeys back to health while providing best practices for predictable oral and systemic health – fascinating subjects that serve as table stakes for today’s ultra-informative conversation as well. We talk about the biological way of approaching root canals and fillings, oral hygiene, regaining health, demystifying health issues caused by teeth, and the theorized connection between root canals and cancer.  Given my own recent struggles with oral health, I’ve been so excited to have Dr. Kelly on the show. I’m thrilled to share his deep understanding and proven best practices for biohacking oral health with the community today. We also cover… 00:02:24 — Dr. Kelly’s View on Holistic Dentistry  Identifying the start of digestion – our mouth! Gut: The Inside Story of Our Body's Most Underrated Organ by Giulia Enders Toxicity of most modern dentistry practices and the detached view of oral health Kelly’s personal experience with longterm root canal complications  Oral anatomy 101 – where we’re most susceptible to harmful microbes  Risks associated with root canals  Self-advocacy and trusting experience/intuition Prioritizing the identification of the root cause before treatment  00:18:20 – A New Approach to Cavities, Fillings & Root Canals  Lifestyle and diet choices lead to decline in oral health  The impact chronic acidity & excessive snacking has on your enamel  Toddlers, snacking, and an increase in cavities  Testing root canal teeth for microbes (and finding a lot of them) Dr. Kelly’s Toxic Tuesday social media series Bioenergetics of a dead tooth Dr. Simon Yu’s work with acupuncture meridian assessments Root canals impact on your immune function & the lymphatic system  00:32:20 – Exploring & Unpacking the Risks of Root Canals Dr. Kelly’s preference for ceramic implants  Leveraging the immune system to heal  Expected healing time for extraction & implant process Ceramic vs. titanium implants  Exploring the theorized link between root canals & breast cancer  Understanding the risks of microbial infections A biological approach to oral care 00:45:15 — Dr. Kelly’s Expert Recommendations  Fluoride, Yes or No? Level Up Your Training with Dr. Stacy Sims #201 Wisdom tooth removal, Yes or No? Snacking, Yes or No? Favorite foods for oral health & supplementation practices  The Dental Diet by Dr. Steven Lin   Unpacking Oral Health, Disease & Longevity with Dr. Steven Lin #197 Dr. Kelly’s mission to reinvent how we see and talk about oral health  Supporting patients throughout their biological dental revision & recuperation  Utilizing holistic dentistry practices to achieve whole body health Resources: Website: blodgettdentalcare.com Instagram: @blodgettdentalcare YouTube: Blodgett Dental Care Facebook: Dr. Blodgett Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)! BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Today's guest is Eve Rodsky. She wrote the book Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live), which gamifies the life management system to help partners and families reimagine their relationships. She's elevated the cultural conversation about the value of unpaid labor and care, and provides a system that trades in assumptions for values based decision-making.  Asking the simple, yet profound question, “what would happen if we treated our homes as our most important organization?” Eve’s New York Times bestselling book was one of Reese's book club picks, followed by an award-winning documentary and book sequel “Find Your Unicorn Space: How to Reclaim Your Creative Life in a Too Busy World.” We also cover… 00:02:08 — Bringing Awareness to the ‘Invisible Work’ Conversation Household inequalities that prevent us from exploring our creative space Going from a lawyer to a gender division of labor expert Her dreams of smashing glass ceilings to feeling emotionally and physically abandoned at work and at home The start of her Fair Play journey after becoming a mother of two Learning that 93% of household work is done by mothers Why invisible work remains unseen for late stage capitalist patriarchy to continue Pushing for equality in the school system  00:11:40 – Quantifying the “Sh*t I do” Spreadsheets for Maternal tasks Dispelling the conditioned belief placed on mothers to manage the household Create an ownership mindset with Fair Play cards How the ‘lead dad’ movement started creating more connection in their lives Turning the mom and dad job description into an even playing field  Kelly’s take on her non-traditional household & addressing mom guilt Sharing the Magic Suit (invisible workload) Checking in with your partner to divide up the workload How taking ownership and accountability for mistakes creates new relationship dynamics 00:24:35 — Setting Boundaries, Systems, and Communication in the Home  Learning to treat your home as the most important organization Applying her project management skills to her own home Setting boundaries around your ‘availability’ as a mother “Why did I have to earn my own personal time?” The generational disconnect: from selfless to selfish Women’s time being infinite like sand, and men’s time being finite like diamonds Changing the narrative that has led us to become compliant in our own oppression 00:38:08 — Protecting Your Unicorn Space 3 exercises to create curiosity, connection, and completion Defining your guilt & shame  Setting up your Unicorn Space by outlining your values Creating the system behind setting boundaries Why stripping your values strips you of yourself Honoring your partner’s creative space Trade in assumptions for value-based decision making with Fair Play & Unicorn Space Resources: Website: EveRodsky.com  Instagram: @everodsky Instagram: @fairplaylife Instagram: @unicornspacelife Read: Find Your Unicorn Space: Reclaim Your Creative Life in a Too-Busy World Read: Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live) Watch: Fair Play Life Documentary Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Athletic Greens AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL.

Dr. Mark Hyman is back with his new book, Young Forever: The Secrets to Living Your Longest, Healthiest Life. It was published on February 21st, and it explains the science of longevity, including the cutting-edge developments in science and medicine that, once applied correctly, can reverse your biological age as you grow chronologically older. He maps out the Young Forever program, offering critical information in optimizing our core biological systems, as well as how to eat, exercise, and live for longevity. If you don't know, Dr. Mark Hyman is a senior advisor for the Cleveland Clinic Center for Functional Medicine and the director of the UltraWellness Center. He’s a New York Times bestselling author and board president for clinical affairs at the Institute of Functional Medicine. He is also the host of one of the leading health podcasts, The Doctor’s Pharmacy, and is a regular medical contributor to several television show networks including CBS, This Morning Today, Good Morning America, The View, and CNN. It is a pleasure to welcome Dr. Mark Hyman back to the show to discuss his latest book and help all of you rediscover the fountain of youth we all are longing for.Yes, the fountain of youth is in play, folks. It’s exciting stuff and, as always, backed by real research and science.  We also cover… 00:01:32 — Living Your Most Optimal Life Normal aging vs. abnormal aging A functional medicine approach to wellness Intro to the 10 underlying hallmarks of aging & breaking down the 4 longevity switches Understanding  the way our bodies react to  food Why building muscle is the key to longevity Benefits of fasting 12-14 hours to boost autophagy Breaking your fast with 30 grams of a complete protein (containing Leucine) 00:16:06 — Lifestyle & Diet Changes to Support  Healthy Aging Lifestyle edits vs. stacking pharmaceuticals Foods (common and not) that activate AMPK Young Forever: The Secrets to Living Your Longest, Healthiest Life Recommendations for what NOT to eat Incorporating more phytochemicals into your diet Increasing protein intake as we age   Keeping healthy fats in your diet  Dr. Mark’s shift from cardio and yoga into resistance training at 59 00:24:49 — Managing the Effects of Good & Bad Stress Putting your body in a state of healthy stress (hormesis) Ancient roots of hot and cold therapies  Step-by-step morning routine  Dr. Mark shares his anti-aging shake recipe with Urolithin A Learning from the Blue Zones to mitigate stress Practices for discharging bad stress  Live 7 years longer through meaning and purpose Improve your epigenetic expression with cuddling 00:33:44 — Supplements: How, What, When, Why? Supercharging Your Nutrient Status with Dr. Chris Kresser #235 80% of wellness is diet, exercise, sleep, stress management, 20% is the margin outside of lifestyle – supplements, technology, etc. Superstar phytochemicals to consider supplementing  Supplementing creatine & whey protein to build muscle 00:37:58 — Looking Into the Future of Longevity Hyperbaric oxygen and ozone therapy  Using plasmapheresis to heal his Arthritis  Development of stem cell therapy Promoting free and affordable solutions  Young Forever: The Secrets to Living Your Longest, Healthiest Life Finding the fountain of youth  Optimize your own health with Function Health Resources: Read: Young Forever: The Secrets to Living Your Longest, Healthiest Life Website: https://drhyman.com/ Shop: Timeline Nutrition Podcast: The Doctor’s Farmacy YouTube: @drmarkhyman Instagram: @drmarkhyman Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at vuori.com/kelly.

Today's guests are Vanessa and Xander Marin, your new couple BFFs. The pair are co-hosts of the popular podcast Pillow Talks, where they cover juicy topics and share their real world relationship advice. They are the sex education you wish you had, with proven tips that have helped hundreds and thousands of couples create a sex life beyond their wildest dreams.  In their new book, Sex Talks: The Five Conversations That Will Transform Your Love Life, they share how couples can have fun talking about sex while keeping the spark alive and stay emotionally connected throughout the whole process. Vanessa and Xander open up to their own experiences in their relationship and apply what they’ve learned to help couples at any stage in their intimacy journey. We also cover… 00:02:09 — Becoming a Sex Therapist The very first sex talk…with the parents.  Why is it so hard for us to talk about sex? Sex therapy as a career Making sex therapy as joyful as buying cookbooks Internal beliefs that prevent couples from talking about sex  De-shaming & normalizing sex talks  00:11:30— Important Conversations For A Couple’s Sex Life Taking the first step to initiate the conversation of sex Why communication is the key to creating your dream sex life  Simple, practical tips to maintain an emotional connection Develop cheat codes that speak to each other’s love languages  How to stop focusing on what’s wrong with the relationship 00:23:00 – Uncovering your Desires Inside & Outside of the Bedroom  Finding new ways to initiate sex that feel like an invitation Fun ways to spice up your long-term relationship Change your delivery, change your energy Family friendly initiation phrases for couples with kids  The two main mismatched sex drive types Removing the obligation of sex for your partner Learning to gently turn your partner & find other ways to please one another 00:40:15 – Discovering Pleasure for Yourself & Your Partner Why there’s no such thing as being universally good in bed Fun exercises that bring you pleasure Overcoming the narrow expectations around sex for men The orgasm gap: what do women really need  Using pleasure mapping to open lines of communication with positive feedback Subtle changes to keep the spark alive in a relationship Why all-or-nothing leads to negative results Finding the joy in intimacy Resources: Website: VMTherapy.com Instagram: @vanessaandxander Podcast: Pillow Talks Read: Sex Talks: The Five Conversations That Will Transform Your Love Life by Vanessa and Xander Marin Connect with Kelly: Kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Athletic Greens AG1 | Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at drinkAG1.com/BEWELL. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Today's guest is Dr. Chris Kresser. As founder of the Kresser Institute, Dr. Chris Kresser returns to Be Well By Kelly to share what he’s learned in the field of functional medicine since his last visit and how supplementing against nutrient deficiencies helped him & his wife overcome struggles with conception. His mission is to help people reverse chronic illness, reclaim their health, and bring more conscious intentionality into a more meaningful life.  Chris recently launched a supplement line, Adapt Naturals, to fill the gap and support our nutrient needs. Chis has extended a discount code to our community, use the code BEWELLWITHKELLY for a 15% discount on any of his supplements at AdaptNaturals.com! We also cover… 00:02:22 — Dr. Kresser’s Discovery of Nutrient Deficiencies Top 3 reasons why a nutrient dense diet might still cause deficiencies The rapid decline of vegetable nutrient density How your natural palette is a pretty good guide to nutrient density The power of growing food at home & buying local Nutrient density of herbs are typically higher than other foods ounce-for-ounce The cyclical effect of regenerative farming, healthier animals lead to healthier soil, and the cycle continues 00:15:30 - Deep Dive Into The Most Important Nutrients For Conception How to get nutrient status back while trying to conceive Chinese and functional medicine  Top 5 foods the body needs to grow a baby to full term How conception requires a safe environment to prevent fertility drops Optimizing nutrient status with super nutrient dense protocols & Adapt Naturals  Kelly shares her surprising nutrient deficiency story throughout pregnancy 00:23:05 - Chris’s Weekly Habits to Optimize Nutrient Status  Coming to terms with the nutrient-status of our food system  Viewing your body as a bank account; make both deposits and withdrawals Prioritizing high-quality animal protein sources: eggs, organ meats, fermented yogurt, etc. Best type of foods to promote healthy conception The problem with poultry & the importance of regenerative red meat consumption 00:32:00 - Unpopular Nutrient Beliefs Backed By Science Linus Pauling Institute studies on nutrient inadequacies in the U.S. Most human beings thrive on a combination of plant & animal-based foods What animal-based foods are highest in essential vitamins  The importance of fiber in plant-based foods Environmental & lifestyle factors that impact our nutrient needs Adapting our nutrient needs based on the current science 00:45:39 - Supercharge Your Nutrient Status with Adapt Naturals Reformulating Adapt Naturals  Better supplementation, fewer supplements Core Plus Bundle that has every major nutrient you need Developing a strong appreciation for the healing power of mushrooms Individualized approach to supplementation Introducing his new highly bioavailable Vitamin D supplement Take the Nutrient Status Quiz Resources: Website: Chris Kresser.com Podcast: Revolution Health Radio Shop: Adapt Naturals Read: The Paleo Cure by Chris Kresser Read: Unconventional Medicine by Chris Kresser Instagram: @chriskresser Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BonCharge | Go to boncharge.com/kelly to save 20% on their red light devices. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

Today's guest is my friend Maya Feller, a Brooklyn-based RD who graduated from New York University. Maya's always been absolutely approachable and real food-based. You can find her on TV shows like Good Morning America as her private practice provides medical nutrition therapy and nutrition coaching for the management of, and the risk reduction of, non-communicable diseases. She's also the author of a fantastic new book called Eating From Our Roots, which is where we spend most of our time today. It was released on January 24th of this year and features over eighty global recipes to take you through the heritage of cooking and how healthy food can look (and taste) wildly different for different people in different places. Backed by Goop Press, Maya’s powerful message of accessibility and education sets her apart in a general health-food conversation that gets noisier every day. Her commitment to meeting people where they are promises a seat at the table for so many who’ve gone without one – I so respect and revere her work and community impact. It's a joy to welcome Maya to the Be Well By Kelly podcast today. We also cover… 00:04:52 — Maya’s Path to Community Nutrition  Bonding over a shared mission to make healthy food relevant and accessible  Dabbling in theater and philosophy on her way to study nutrition at NYU Inspired to study the science of hydration while training for the Boston Marathon Working with a marginalized and disenfranchised population Serving for access vs. privilege  Maya’s powerful lessons from working in the community  Learning by listening to her patients’ needs  00:19:34 — Eating From Our Roots Eating from Our Roots (Goop Press) Early inspirations and ideas for the book Culture, history, race, and ethnicity through the lens of food Expanding your family’s palette with worldly foods and flavors Working with Chef Silvia Barban Roadblocks of recipe testing during the pandemic Intentional use of additives and natural sweeteners 00:32:52 — Recipe Modifications for Health Conditions & Accessibility Levels CGM Moving away from an all-or-nothing approach Creating sustainable shifts to fit individual needs Having the ability to personalize Eating From our Roots recipes At-home tips for elevating limited-access eating Removing shame from the conversation 00:41:05 —Healthy Eating At Home with Maya Be sure to check out the seafood in Eating From Our Roots Breakfast yogurt hacks  Prioritizing family & home cooked meals Eating the (seasonal) rainbow One golden rule at Maya’s house – season everything! 00:54:36 — Simplifying Health with The Daily 5  Daily 5: water, fruit, veg, protein, and sleep Restoring the mind in nature  Kelly shares her sleep-deprived journey to 6-phase meditation Maya’s moving meditation + love for the outdoors Running the parks of NYC Resources: Read: Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World: A Cookbook (Goop Press) Website: mayafellernutrition.com Instagram: @mayafellerrd Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

In this episode, I sit down with Dr. Bill Rawls, Co-Founder and Medical Director of Vital Plan, to talk about the root causes of chronic illness and the power of herbal medicine. After facing his own battle with chronic Lyme disease, Dr. Rawls discovered how modern herbology and cellular wellness can help the body heal from the inside out. We discuss his journey from traditional medicine to holistic healing and how restoring cellular health can transform your energy, immunity, and longevity. Leave Us A Voice Message!  Topics Discussed: → How can herbal medicine help prevent chronic illness? → What is cellular wellness and why does it matter? → Which herbs support detox and immune health? → What is the RESTORE180 herbal protocol from Vital Plan? → How can root cause medicine improve long-term health? Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → AG1 | Head to https://drinkag1.com/bewell to get a FREE Welcome Kit with the flavor of your choice that includes a 30 day supply of AGZ and a FREE frother. → Fatty 15 | Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to https://fatty15.com/KELLY15 and using code KELLY15 at checkout. → LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend. Timestamps:  → 00:00:00 - Introduction  → 00:01:52 - Doctor sleep loss → 00:08:40 - Chronic illness basics → 00:13:52 - Root cause healing → 00:20:30 - Everyday toxins → 00:21:47 - Heavy metals → 00:28:11 - Best sleep times → 00:33:11 - Cellular stress → 00:34:33 - Lyme disease → 00:37:23 - Bacterial infections → 00:44:18 - Microbes & treatment → 00:53:47 - Minimalist wellness → 00:58:16 - Herbs vs drugs → 01:04:19 - Herb protocols → 01:09:36 - Sourcing herbs → 01:16:37 - Blends vs singles → 01:22:34 - Staying present Check Out Dr. Bill:  → IG: @rawlsmd; @vitalplan → Book: The Cellular Solution & Unlocking Lyme → Website: www.vitalplan.com; https://rawlsmd.com/resources/  Check Out Kelly: → Instagram → YouTube → Facebook

Today's guest is known as The Spa Doctor and she was the first licensed female naturopathic doctor in California. She’s also the author of two literary standbys in the natural health space, especially as it relates to skin care: Natural Beauty Reset and Clean Skin from Within.  It’s an honor to have the esteemed Dr. Trevor Cates on the show today. After years of struggling with skin problems and imbalanced hormones in her teen years, Dr. Cates decided to pursue a career in natural medicine to educate the masses on the intersection between hormones and healthy skin. This led her to Utah, where she’s applied her refined skills and expertise in renowned hotels like the Waldorf Astoria and the St. Regis. Specializing in hormone balance and a holistic approach to skincare, she’s built a practice teaching clients and patients how to support healthy skin through research-backed diet, lifestyle, and product choices – an ethos which forms the basis of our hyper-informative conversation today. We also cover… 00:02:10 — Dr. Trevor’s Path to Natural Medicine Dealing with the physical and psychological impact of skin issues as a child Changing her college path to focus on natural medicine  Becoming the Spa Doctor in Utah Side effects of antihistamine medications  Her first experience with a (female) naturopathic doctor Importance of getting to the root cause 00:14:46 — How Seasons & Sun Impact Skin Health How our skin care needs change with the seasons The role the sun plays in our mood, hormones, skin, and sleep Sunscreen vs. healthy sun exposure Covering hands, face, and neck – even when driving Harmful chemical sunscreen ingredients & her zinc-based recommendations 00:27:49 —  Redefining ‘Clean’ and ‘Natural’ Skincare  Plant oils vs. petroleum-based mineral oils  Supporting the skin’s natural acidity, barrier oils, and microorganisms What to look for (and avoid) in your skincare products Expiration dates for skin care products & identifying rancid oils Standard two-year shelf life on Spa Doctor skin care products Essential oils, oxidation, and photosensitization  Credo Beauty and The Detox Market Importance of testing the pH value in skin care product  00:40:30 — Supporting a Healthy Skin Microbiome Importance of testing the pH value in skin care product  The two biggest skin care mistakes  Most cleansers are stripping your skin Switching from high-Ph cleansers to oil-based Simplifying your skincare routine Exfoliation 101: Finding balance with natural cell turnover 00:49:57 — Clearing Up Acne From the Inside Out Hormonal changes and gut microbiome as key influences  Acne is an inflammatory skin condition What to avoid & what to add to your diet to treat acne from within Adult acne – what’s happening? How our lifestyle impacts our hormones  Natural Beauty Reset and Clean Skin from Within  Resources: Read: Natural Beauty Reset by Dr. Trevor Cates Read: Clean Skin from Within by Dr. Trevor Cates Podcast: The Spa Dr. Schedule an Appointment: drtrevorcates.com The Spa Doctor: thespadr.com Instagram: @thespadr YouTube: The Spa Dr. Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BonCharge | Go to boncharge.com/kelly to save 20% on their red light devices. BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com.

Today's guest is Dr. Thomas Hemingway. He is a holistic and integrative medical doctor, but like so many guests on this show, he didn't start that way. He worked for two decades in ER medicine before making the move to integrative practices that we discuss  today. With so much first-hand experience with chronic illness, he committed himself and his career to finding ways to prevent them. And as of February, he has a new book on the shelves that does just that, PREVENTABLE: 5 Powerful Practices To Avoid Disease And Build Unshakeable Health.  We unpack those five powerful practices – Food, Movement, Sleep, Gut Health, and Stress – and apply them to family life, the imperfect, impatient, always-something-new lifestyle that keeps parents of young children like us on the lookout for practical, easily applicable advice wherever we can get it. As you’ll hear in this one, Dr. Thomas Hemingway is full of energy and you can be too. I love the motivation and hope that Dr. Hemingway shares with our community today. There's a lot of doomsday talk with an increase in obesity, heart disease, diabetes, chronic lifestyle diseases, and the like – but every day is a fresh new start, an opportunity to start a new healthy habit and get back on track to a full and vibrant life. We also cover… 00:02:50 — Dr. Hemingway’s Path to Integrative Medicine Graduating top-of-class from UCSD’s MD program Being inspired by Doogie Howser and ER Seeing a rise in sick young people  Leaning into the preventative side of health CDC’s latest troubling guidelines on child obesity  00:10:46 — Powerful Food & Diet Practices To Prevent Disease Benefit of adding vs. subtracting things from our diet Making healthy food choices around the world Corn, wheat, soy, and rice = 60% of plant-based food 3 things to avoid in your diet (sugar, seed oils, and processed grains) Make it easy – try one new food a week Tips for intuitive eating for the family  Kelly gives a look into her kids-in-the-kitchen dynamic at home 00:26:02 — Benefits of Mindful Movement & Sleep Walking after meals and blood sugar monitoring  Staying active without a gym Sitting is the new smoking Understanding sleep and the human brain (glymphatic system) How natural sunlight resets our circadian rhythm  Avoiding screen time before bed Best practices for a good’s night sleep 00:43:41 — Balancing Your Gut Health & Managing Stress 60% of our immune system lives in the gut Supporting gut bacteria with fiber and fermented foods  2012 stress study with 180,000 subjects  Stress, perception, and resilience  Tips and tools for optimizing stress  Teaching kids that stress is normal and healthy ways to cope Simplify your miracle morning routine Resources: Read: PREVENTABLE: 5 Powerful Practices To Avoid Disease And Build Unshakeable Health Website: thomashemingway.com Instagram: @drthomashemingway Podcast: Unshakeable Health with Thomas Hemingway, M.D. Courses: Health Optimization Courses  Kids Knives: Kid’s Safe Plastic Knives Kitchen Tower: KidzWerks Child Standing Tower Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: LMNT | Go to DrinkLMNT.com/Kelly to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)! BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com.

My guest today is Dr. Terry Wahls, a clinical professor of medicine at the University of Iowa where she conducts clinical trials testing the effect of therapeutic diet and lifestyle to treat MS and related symptoms. Through her custom protocol, Dr. Wahls overcame her own diagnosis of secondary progressive multiple sclerosis, which had confined her to a tilt recline wheelchair for four years. Now, she bikes to work, plays with the dog, and generally thrives as a health and wellness messenger of critical importance to our world. In this deeply moving and informational conversation, Dr. Wahls shares stark first-person memories from the painful early stages of her healing journey, details the nutrient-dense diet that changed everything, and looks into the future of MS treatment – spotlighting the important role that nutrition has to play in it all. If you have MS, or know someone who does, I definitely recommend her book, The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles & Functional Medicine, where she details her story at length. We also cover… 00:03:12 — Early Symptoms & MS Diagnosis Into the experience – Dr. Wahls details her diagnosis Prioritizing mitochondria health with supplements   Developing a custom Paleo-inspired diet Going from a tilt recline wheelchair to completing an 18.5m bike ride  Realizing that recovery was possible 00:11:34 — Exploring Different Treatments for MS  Background on MS discovery in the 1800s MS in the brain – rapid decline usually seen between 45 and 50 Supporting your body through MS with nutrient-dense foods Inspired by Loren Cordain’s work Breaking 20 years as a vegetarian  00:16:52 — Healing Through Nutrition  Which nutrients Dr. Wahls chased in her custom diet Benefits of a meditation practice  Switching to organic ingredients  Why she relied so heavily on leafy greens and liver How her diet  evolved throughout her healing journey  Leveraging healthy fasting strategies  Eating every other day – what, why, and how? 00:31:18 — Forging a New Path & Sharing Her Message Running the research to make her protocol official in 2010 Being threatened with loss of her medical license  Working up to 26 scientific peer reviewed MS-related publications Efficacy of Diet on Fatigue and Quality of Life in Multiple Sclerosis Lifestyle changes vs. medication  Treatment recommendations based on # of brain lesions  Remyelination online courses Join Dr. Wahl’s research study on quality of life  Resources: Website: terrywahls.com Courses: Remyelination Workshops Research: Dr. Wahl’s MS research study Instagram: @drterrywahls Read: The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles & Functional Medicine YouTube: Terry Wahls M.D. Connect with Kelly: kellyleveque.com Instagram: @bewellbykelly Facebook: www.facebook.com/bewellbykelly Be Well By Kelly is produced by Crate Media. Mentioned in this episode: BWBK Protein Powder | Get $10 off your order with PODCAST10 at bewellbykelly.com. Cozy Earth | Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com.