Kylie and Lauren explore the concept of 'food noise,' a term that describes the mental and emotional distractions related to food choices.

Disclaimer

FOOD NOISE is not a formal diagnosis it is a common experience, especially for those struggling with weight management or eating disorders.

This discussion includes:

• the emotional context of food noise
• the relationship with appetite and diabetes management
• the impact of GLP-1 medications on food-related thoughts
• how 'food noise' affects our relationship with food
• taking control of personal eating habits and the role of lifestyle changes in managing food-related challenges

The conversation emphasizes the importance of addressing emotional triggers and developing strategies to manage food noise effectively, including lifestyle changes and seeking professional help when necessary.

The conversation also highlights the significance of nutrition in weight management, particularly in the context of medications like GLP-1 inhibitors. Lastly, they stress the value of support and community in the journey towards better health and wellness.

The Pleasure Trap, Drs. Alan Goldhamer and Doug Lysle: https://a.co/d/2bfBKOn

SHOW NOTES:

www.greenglowlifestyle.com

IG: @greenglowlifestylepodcast

FB: @greenglowlifestyle

Link and summary:

 “What Is Food Noise? A Conceptual Model of Food Cue Reactivity” (2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC10674813/#sec4-nutrients-15-04809

For more information CHECK OUT the Glow Getter Digest 

https://www.greenglowlifestyle.com/ 

Lauren and Kylie discuss the challenges of maintaining wellness while traveling. They share personal experiences and practical tips for healthy eating on the road, including planning meals, finding local grocery stores, and making smart choices at airports and restaurants.

What you'll hear more of: 

• the importance of nutritional integrity and preparation
• strategies to ensure travelers return feeling refreshed and healthy
• creative snack ideas that help to maintain wellness while away
• how to stay active and enjoy local culture
• tips on healthy eating and mindset shifts for post-vacation wellness.

The episode concludes with exciting plans for future content and a call to action for listeners to engage with their journey. RESOURCES: www.greenglowlifestyle.com IG @greenglowlifestylepodcast Email us: Kylie@greenglowlifestyle.com Lauren@greenglowlifestyle.com Wild Atlantic Cycling: https://www.wildatlanticcycling.com/

In this episode, Kylie and Lauren discuss heart health, personal journeys, and the importance of community and movement. They share their experiences with fitness, nutrition, and the impact of sunlight on well-being. Kylie delves into her transformation through a plant-based diet, inspired by The China Study, and how it has positively affected her health and lifestyle.

In this conversation, Kylie shares her personal journey of discovering the power of plant-based nutrition and its impact on her health, particularly in relation to diabetes and endometriosis. She discusses her relationship with her husband Cyrus, who has a background in nutritional biochemistry, and how their shared passion for health led them to explore lifestyle medicine. Kylie recounts her fertility journey, the challenges of endometriosis, and the importance of advocating for women's health. She emphasizes the significance of lifestyle choices in managing health conditions and the need for women to be proactive in their healthcare.

The conversation also touches on raising a plant-based child and creating a supportive environment for health and healing. In this conversation, Lauren and Kylie delve into the profound themes of health, healing, and personal growth. They explore the insights from the China Study and Blue Zones, emphasizing the importance of lifestyle choices, community, and hope in the healing process. The discussion also highlights the significance of mental health awareness, the power of presence and mindfulness, and the body's innate ability to heal through proper nutrition. 

Follow us on Instagram: @greenglowpodcast

Green Glow website: www.greenglowlifestyle.com

Email Lauren: lauren@greenglowlifestyle.com

Email Kylie: kylie@greenglowlifestyle.com

The China Study, T. Colin Campbell- https://nutritionstudies.org/the-china-study/

Beating Endo, Dr. Iris Orbuch- https://www.lagyndr.com/

The Blue Zones, Dan Beutner- https://www.bluezones.com/

The Power of Now, Eckhart Tolle- https://eckharttolle.com/power-of-now-excerpt/

Welcome to the Green Glow Podcast! Your hosts, Lauren Plunkett and Kylie Buckner RN discuss the power of lifestyle medicine in preventing and reversing chronic disease. They highlight the overlooked role of fiber, the connection between heart health and insulin resistance, and the impact of coaching on sustainable change. With Heart Health Month in focus, they share practical strategies to help listeners take control of their well-being through nutrition and lifestyle choice.

Show Notes:

Green Glow website: www.greenglowlifestyle.com

Facebook: @Greenglowlifestyle

Get Lauren’s book, Type 1 Determination, here: www.lpnutritionconsulting.com

To connect with Kylie: kylie@greenglowlifestyle.com

To connect with Lauren: lauren@greenglowlifestyle.com

Learn more about the American College of Lifestyle Medicine- www.lifestylemedicine.org

References:  healthday.com

https://www.sciencedirect.com/science/article/abs/pii/S1936878X23003832

1. https://www.healthday.com/healthpro-news/cardiovascular-diseases/increased-intermuscular-fat-linked-to-coronary-microvascular-dysfunction
2. https://www.healthday.com/health-news/cardiovascular-diseases/fatty-muscles-increase-heart-disease-risk?utm_source=chatgpt.com

What is the value of trying new things and maintaining a positive mindset while navigating our 40s?

Join Lauren and Kylie as they explore the themes of spring, motivation, community, and the importance of active living in significant ways:

• Seasonal changes inspire movement and connection
• The significance of mindset shifts in overcoming decision fatigue
• The power of accountability in achieving fitness goals
• The benefits of staying active as we age and embracing challenges
• celebrating milestones through community wellness events
• The health benefits of an active lifestyle for both humans and pets
• The significance of support and encouragement in achieving personal goals.

Hey listeners! This week, we challenge you to step out of your comfort zones and embrace new experiences. 

GET - YOUR - GLOW - ON. 

Show Notes:

www.greenglowlifestyle.com

IG: @greenglowlifestylepodcast

Email Kylie kylie@greenglowlifestyle.com

Email Lauren Lauren@greenglowlifestyle.com

Kylie and Lauren welcome Brenda Davis RD, a trailblazer in plant-based nutrition, to discuss her journey as a dietitian, the importance of staying active, and the evolving role of dietitians in promoting health and sustainability.

Brenda shares her personal experiences, insights on nutrition, and the significance of community in maintaining a healthy lifestyle.

This conversation also includes:

• the evolution of plant-based nutrition.
• addressing controversies surrounding dairy.
• the role of research in validating plant-predominant nutrition.
• the significance of educating children about healthy eating, and the influence of younger generations in shaping future dietary practices.

Brenda also shares her transformative journey in the Marshall Islands, where she led a lifestyle intervention trial aimed at combating the high rates of diabetes. She discusses the challenges faced, the cultural perceptions of health, and the significant improvements observed in participants' health through a plant-based diet and lifestyle changes. The conversation emphasizes the importance of nutrition, particularly fiber, and the need for ongoing education and support in health initiatives.

Show Notes:

www.greenglowlifestyle.com

IG @greenglowlifestylepodcast.com

Connect with Brenda Davis- www.brendadavisrd.com

Recommended Books:

Nourish

Becoming Vegan

John Robbins: Healthy at 100- https://www.johnrobbins.info/

Dr. Michael Klaper- https://www.doctorklaper.com/

In this episode of the Green Glow Podcast, Kylie shares her recent experience at the Holistic Holiday at Sea cruise, emphasizing the importance of community and connection in the wellness space. Lauren and Kylie share insights on traveling while maintaining a healthy lifestyle and transition into a red hot conversation about protein intake, its complexities, and the misconceptions surrounding it in diet culture.

They discuss the importance of understanding individual protein needs, especially as one ages and emphasize the significance of tracking protein intake, the role of protein in muscle repair, and the necessity of balancing macronutrients for optimal health.

The discussion also covers the myths surrounding protein consumption, the consequences of under-eating, and the benefits of plant-based proteins.

Lauren and Kylie encourage listeners to adopt a more nuanced approach to nutrition, focusing on variety and individual needs rather than following one-size-fits-all guidelines.

SHOW NOTES:

www.greenglowlifestyle.com

IG @greenglowlifestylepodcast

FB @greenglowlifestyle

Email Kylie: kylie@greenglowlifestyle.com

Email Lauren: lauren@greenglowlifestyle.com

RESOURCES:

Holistic Holiday at Sea IG @holisticholidaycruise

Dr. Christopher Gardner, Nutrition Scientist and Professor of Medicine: Why You Can Stop Stressing About Protein: https://youtu.be/mhJDUqZ3ZKc?si=fgsHMdowqC30diBW

Nancy Clark’s Sports Nutrition Guidebook: https://nancyclarkrd.com/books/

Cronometer tracking app: www.Cronometer.com

In this conversation, Kylie and Lauren delve into the complexities of nutrition, particularly focusing on carbohydrates and the often misleading nature of food marketing. They discuss the importance of understanding food labels, the role of whole foods in a healthy diet, and the misconceptions surrounding carbohydrates. Through comparisons of popular snack options, they highlight the significance of nutritional density and encourage listeners to engage in self-assessment regarding their dietary choices. In this conversation, Kylie and Lauren explore the complexities of nutrition, particularly focusing on carbohydrates, tracking, and the importance of meeting individuals where they are in their health journey. They discuss the role of convenience foods, the impact of processed foods on health, and the significance of food logging. The conversation also highlights the importance of carbohydrates in muscle building and the need to reassess dietary choices for better health outcomes. SHOW NOTES:

website: www.greenglowlifestyle.com

IG: @greenglowlifestylepodcast

FB: @greenglowlifestyle

The Pleasure Trap, Dr. Doug Lysle and Dr. Alan Goldhamer: https://www.healthpromoting.com/store/book/pleasure-trap

Cronometer Activity/Food Logging App/Website: www.cronometer.com

Kylie and Lauren chat with Cyrus Khambatta, PhD, about insulin resistance, nutrition myths, and the power of plant-based eating. Cyrus shares his personal journey with diabetes, the benefits of fiber-rich foods, and how diet impacts metabolic health. They explore the shift from low-carb to nutrient-dense eating, the emotional side of health, and the role of short-chain fatty acids in reducing inflammation.

Website: www.greenglowlifestyle.com

Email Kylie: Kylie@greenglowlifestyle.com

Email Lauren: Lauren@greenglowlifestyle.com

Facebook: @Greenglowlifestyle

IG @Greenglowlifestylepodcast

YouTube: @greenglowlifestyle

Boost your immunity with the most powerful antioxidant, the Indian Gooseberry from Amla Green!

Amla Green: amlagreen.com/greenglow

Save up to 50% on your first order 

Get ready for a macronutrient packed month ahead with two special guests!

In this engaging conversation, Kylie and Lauren reflect on an informative February, including an insightful interview with Dr. Batiste about heart health and stress management. 

The conversation also touches on the role of music in motivation and the significance of building resilience to combat stress to protect the heart. 

Kylie introduces the Heart Reboot program aimed at improving heart health through simple lifestyle modifications.

The theme for March is Macronutrient Month, where Kylie and Lauren delve into the importance of understanding the big three —carbohydrates, proteins, and fats— and challenge common nutritional norms, emphasizing the need for a balanced approach to nutrition.

Follow us:

IG @greenglowlifestylepodcast

FB @greenglowlifestyle

www.greenglowlifestyle.com

Email us: kylie@greenglowlifestyle.com lauren@greenglowlifestyle.com

Show Resources:

https://apple.news/AdOg-l43tSa2_3osqizax7A

www.heartreboot.com

www.pcrm.org

In this palpitation inducing episode, Lauren and Kylie welcome Dr. Columbus Batiste, a board-certified interventional cardiologist, to discuss the intersection of cardiology, lifestyle medicine, and the impact of stress on heart health.

Dr. Batiste shares his journey into cardiology, the importance of plant-based nutrition, and how stress impacts our heart health.

The need for resilience in managing stress highlights the emotional connections we have with food, particularly in relation to heart health. Dr. Batiste delves into the importance of self-awareness and check-ins regarding mental and physical health, particularly focusing on women's heart health. This includes the intersection of fitness, heart health, and the importance of music and laughter in maintaining well-being. 

The conversation emphasizes the power of belief in healing and the concept of being 'selfish' in prioritizing health for better outcomes.  

SHOW NOTES:

Website: www.greenglowlifestyle.com

Email Kylie: Kylie@greenglowlifestyle.com

Email Lauren: Lauren@Greenglowlifestyle.com Facebook: @Greenglowlifestyle

IG @Greenglowlifestylepodcast

Dr. Batiste’s book Selfish: A Cardiologist’s Guide to Healing a Broken Heart https://drbatiste.com/product-category/book/

Plant Based Prevention of Disease (PPOD) Conference: https://www.p-pod24.org/

Caldwell Esselstyn- Prevent and Reverse Heart Disease: https://www.dresselstyn.com/site/books/

(chapter 5 “Moderation Kills”)

List of Labs Dr. Batiste recommends:

• Blood pressure
• A1C
• apoB
• Lipoprotein A
• CRP (C Reactive Protein)
• LDL
• Low density lipoprotein C

Lauren and Kylie explore themes of heart health, personal journeys with type 1 diabetes, and the impact of nutrition on overall well-being. They discuss the importance of lifestyle changes, the challenges of managing diabetes, and how food choices can influence both physical health and mental outlook.

Lauren shares her personal experiences and insights as a registered dietitian, emphasizing the dual role of food as both a challenge and a solution in diabetes management. She further discusses how her journey with type 1 diabetes has shaped her understanding of health, particularly in relation to heart health and preventive measures.

The discussion covers the importance of lifestyle choices, the impact of nutrition, and the unique challenges women face regarding heart disease. Lauren emphasizes the need for awareness and advocacy in women's health, particularly in addressing gender disparities in treatment and diagnosis. The conversation concludes with actionable steps for women to take charge of their heart health through informed decisions and community support.

References:  https://www.goredforwomen.org/en/ https://www.health.harvard.edu/heart-health/the-heart-disease-gender-gap https://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-women

SHOW NOTES: “We are designed to thrive—but most of us are just surviving in a collapsed, compressed state. When you give your cells space, oxygen, and attention, they come alive.” -Deanna Hansen

In this episode of Green Glow Lifestyle, Kylie interviews Deanna Hansen, founder of Block Therapy and a pioneer in fascia-focused healing. Together, they explore how fascia decompression can unlock long-lasting relief from pain, inflammation, and postural imbalances—and how this powerful technique also supports natural facial rejuvenation, cellular health, and whole-body glow.

If you’ve ever dealt with bloating, acute or chronic pain, fatigue, or facial aging, this conversation is packed with eye-opening insights and practical tools.

We discuss:

• The origin of Block Therapy and Deanna’s life-changing discovery
• Fascia’s role in aging, digestion, inflammation, and chronic 'dis-ease'
• How breath, posture, and alignment support cellular healing
• The new Face Therapy program—why it works and how it helps lift you up
• Why pain is not the enemy, but a message from your cells
• How to get started at home with just a towel

🎁 Free Gift: Get Started with Deanna’s 9-Part Block Therapy Series → ($47 value) CLICK HERE

 🌐 Click here to Learn more: Block Therapy

YouTube: BlockTherapy 

Life of a Cell Video (3 mins): https://youtu.be/wJyUtbn0O5Y?si=9wfHOf3fnEiPogIH

SHOW NOTES: 🎙️ Intermittent Fasting: The Anti-Inflammatory Tool You’re Not Using Yet

In this solo episode, Kylie Buckner, RN, breaks down one of her all-time favorite wellness tools—intermittent fasting—and why it’s so powerful for reducing inflammation, improving metabolic health, and helping you feel your absolute best. She dives into the science, strategy, and mindset behind fasting and how to turn it into a sustainable self-care ritual.

Whether you’re new to fasting or looking to deepen your practice, Kylie offers approachable tips, personal coaching insights, and examples of how fasting can improve insulin sensitivity, lower joint pain, reduce brain fog, and more.

🔑 In this episode, you’ll learn:

• What intermittent fasting really is—and what it isn’t
• The science behind fasting and inflammation
• How fasting supports insulin sensitivity and blood sugar balance
• Gut health benefits: repairing leaky gut & restoring microbiome balance
• The role of autophagy (cellular self-cleaning)
• Kylie’s personal strategies for 16:8 and 24-hour fasts
• Why pairing fasting with fiber-rich, plant-based meals is a wellness superpower
• How to set up your fasting day with rest, hydration, and joy

💌 Ready to try fasting or want support? Email Kylie at kylie@greenglowlifestyle.com

The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight

• Key Focuses:
  • The Fasting-Mimicking Diet (FMD) – a plant-based, low-calorie protocol that mimics the effects of fasting without complete food restriction
  • How periodic fasting triggers autophagy, stem cell regeneration, and inflammation reduction
  • Lifestyle recommendations rooted in research from centenarian populations
  • The role of fasting in preventing chronic diseases like cancer, diabetes, and cardiovascular disease

This book is ideal for people who want both the science and a practical approach to intermittent and periodic fasting, especially from a plant-forward, longevity-focused lens.

Sources to support this episode:

• Longo, V.D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059.
• de Cabo, R., & Mattson, M.P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551.
• Horne, B.D., Muhlestein, J.B., & Anderson, J.L. (2015). Health effects of intermittent fasting: hormesis or harm? American Journal of Clinical Nutrition, 102(2), 464–470.
• Patterson, R.E., & Sears, D.D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393.
• Wilhelmi de Toledo, F., Grundler, F., Sirtori, C.R., & Ruscica, M. (2020). Unravelling the health effects of fasting: A long road from obesity treatment to healthy life span increase and improved cognition. Annals of Medicine, 52(5), 147–161.

What would you do if your husband had a stroke at age 37? For Allie Essig, the answer became clear: transform her family’s future through the power of plants.

In this deeply personal and uplifting episode, Allie—mom of six, fitness instructor, and founder of Plant Whys—shares how a sudden health crisis led to a lifestyle overhaul. She opens up about how faith, food, and family intersected on her journey to healing, and how she now empowers others through simple, delicious, and doable plant-based meals. Her story is one of hope, creativity, and unwavering love.

• Hear how Allie helped her husband reverse stroke symptoms and reclaim his health
• Learn easy food swaps that make plant-based eating family-friendly (black beans for beef, chickpeas for chicken!)
• Get inspired by how faith and nutrition came together in Allie’s healing journey
• Discover how she feeds a family of 8 without stress or overwhelm
• Learn why perfection isn’t required—just progress and love
• Find out how Allie makes brownies with beans (and what not to do with tofu!)
• Explore the importance of emotional eating, habits, and the deeper “whys” behind our choices
• Tap into the joy of cooking, community, and self-care through Allie’s empowering story

To Connect with Ali website: https://www.plantwhys.com/

YouTube and IG: @plantwhys

Inspirations for today’s episode:

How Not To Die”- Dr. Michael Greger.   https://nutritionfacts.org/book/how-not-to-die/

"Understanding cellular processes can help us engage better with our health."

In this solo episode, Kylie Buckner, RN, explores the powerhouse mineral calcium—its many roles in the body, how to get enough from plant-based foods, and why it's essential for women’s health, especially after 40. Building on last week’s conversation about vitamin D, this episode dives deep into calcium’s impact on bone strength, nerve function, and long-term wellness.

• Why calcium is more than just a bone builder
• The role of calcium in muscle function, heart rhythm, and neurotransmission
• What happens when your dietary calcium is too low—including how your body pulls from bone reserves
• The link between phosphorus levels and hidden bone loss
• Common symptoms of calcium deficiency (and when to check your levels)
• Top plant-based sources of calcium and how to optimize absorption
• Why vitamin D, magnesium, and vitamin K2 are critical for calcium to work
• The best types of exercise to support bone density and reduce fracture risk
• Medications and lifestyle factors that can decrease calcium absorption
• How to build a food-first, supplement-smart strategy for lifelong bone health

👟 Bonus Tip: Learn how to pair calcium-rich meals with movement and sunshine for a truly integrative approach to aging strong.

“Understanding what we put in our bodies is crucial.”

In this solo episode, Kylie Buckner, RN, dives into the essential role of vitamin D in women’s health and overall well-being.

• Why micronutrients—especially vitamin D—are vital for women’s health
• The connection between vitamin D and hormonal balance
• How vitamin D supports immune function and bone strength
• Common signs of vitamin D deficiency
• Ways to get vitamin D through sunlight, food, and supplements
• Why it's important to test your levels regularly
• Practical tips for boosting your vitamin D intake through self-care and nutrition

Tune in to feel empowered, informed, and inspired to take charge of your health—one micronutrient at a time.

Subscribe for more tips on women's wellness

Check out our website: www.greenglowlifestyle.com

Breaking the Rules of Diabetes

"Find your jam, find your place."

In this inspiring episode, Kylie and Lauren celebrate a major milestone: Lauren’s feature on the cover of Ride High, an international cycling magazine.

🔹 Behind the scenes of Lauren’s Ride High magazine feature  

🔹 How indoor cycling became her healing ground for life challenges  🔹 The connection between lifestyle medicine, nutrition, and exercise  🔹 Building a supportive fitness community  

🔹 Reflections on grief, legacy, and growing a food forest

Enjoy our powerful conversation about purpose, movement, and what it means to truly ride high—on the bike and in life.

Check out Lauren’s article in Ride High magazine here:

https://ridehighmagazine.com/wp-content/uploads/2025/04/RH-24-PDF-for-upload-FINAL-250425.pdf

Visit Lauren's Website here:

http://laurenplunkett.com

Our favorite sketches from “The Delicious Dish” on SNL

https://youtu.be/bPpcfH_HHH8?si=f7XnMsJzrOi2ITEu

https://youtu.be/F_tVJ2rHHSA?si=_CgGBPhhs8PSdK5d

As always, connect with us here: www.greenglowlifestyle.com

IG @greenglowlifestylepodcast

YOUTUBE: @greenglowlifestyle

FB: @greenglowlifestyle

“Cook Once, Eat Twice….”

In this heartwarming episode, Kylie and Lauren sit down with whole food, plant-based chef Stefanie Dougherty to explore the art of joyful, intentional cooking. From her journey transitioning from a meat-based diet to plant-forward living, Stefanie shares how food became a pathway to wellness, connection, and creativity.

✨ Why tune in:

• Discover how to create a recipe portfolio and simplify meal planning
• Learn how to cook mindfully—even in small spaces
• Get inspired to involve your family in the kitchen
• Embrace seasonal, local foods for optimal flavor and nutrition
• Hear real talk on overcoming resistance from loved ones

Whether you're a kitchen newbie or a seasoned plant-based foodie, this conversation will leave you feeling empowered to bring more presence, purpose, and pleasure to your plate.

Download YOUR copy of Stefanie’s FREE ‘Quick Dinners eBook” here: https://www.greensagelife.com/quick-dinners-ebook

https://amzn.to/4jGopHm

Heal from the inside out—boost energy, balance hormones, and fight inflammation naturally!

In the Green Room today, Dr. Monisha Bhanote joins us for an inspiring and insightful conversation. She shares her integrative approach to health and the powerful connection between our cells, our gut, and our overall well-being.

We cover topics like:

• • Why understanding cellular health is essential for long-term wellness
  • How pathology helps uncover the root causes of disease
  • The critical role of gut health in aging, inflammation, and mental health
  • Actionable tips from her book, The Anatomy of Well-being
  • How hormonal changes—especially estrogen—impact women's health
  • How to avoid information fatigue and focus on what matters
  • The benefits of connecting with nature and practicing intentional living
  • Why retreats can be a powerful tool for healing and self-discovery

Dr. Bhanote offers simple, empowering steps you can start using today to elevate your health from the inside out.

✨ Tune in and learn how to take charge of your wellness journey—with more clarity, intention, and joy. ✨

Connect with Dr. Bhanote:

https://www.drbhanote.com/

Book a discovery call: 

Become a patient

Join a retreat: https://www.drbhanote.com/retreats

Follow Dr. Bhanote on FB, IG, YouTube, Pinterest:  #cellcare

Get Her Book: The Anatomy of Wellbeing: https://www.drbhanote.com/the-anatomy-of-wellbeing

Connect with Kylie and Lauren:

www.greenglowlifestyle.com

email Kylie: Kylie@greenglowlifestyle.com

email Lauren: Lauren@greenglowlifestyle.com

IG: @greenglowlifestylepodcast

YouTube: @Greenglowlifestyle

"Antioxidants are the secret sauce for healthy aging, glowing skin, and long-term wellness."

Are you ready to discover how to give your cells a real “cup of youth”? In this episode of the Green Glow Podcast, we’re diving deep into the science of antioxidants and the ORAC scale. Learn how these plant-powered nutrients protect your cells, fight inflammation, and help you feel your best from the inside out. Plus, get practical, oil-free, plant-based tips and recipes—including my favorite chocolate covered cherry smoothie—to help you easily boost your antioxidant intake every day!

In this episode, you’ll learn:

• What antioxidants are and why they’re essential for cellular health and longevity
• How free radicals cause damage and accelerate aging (and how to stop them!)
• The science behind the ORAC scale and how it measures antioxidant power in foods
• Surprising high-ORAC foods (hint: herbs and spices are superstars!)
• The connection between antioxidants, inflammation, and disease prevention
• Easy, oil-free, plant-based ways to add more antioxidants to your daily meals
• How to take on the “15 Antioxidant-Rich Foods Per Week” challenge
• My favorite chocolate covered cherry smoothie recipe for a delicious antioxidant boost
• Tips for building a colorful, antioxidant-rich diet for glowing skin and vibrant health

• Harvard T.H. Chan School of Public Health – Antioxidants: Beyond the Hype
• Cleveland Clinic – What Are Antioxidants?
• USDA ORAC Database (archived) (Note: The USDA no longer updates this, but it’s still a great reference for food values!)
• California State University, Northridge – ORAC Value of Foods
• Touchstone Essentials – Top 100 High ORAC Value Foods
• Dr. Michael Greger, NutritionFacts.org – Antioxidants

Ready to start adding more antioxidant rich amla gooseberry into your life? Shop here for Amla Green Powder- there’s many flavors to choose from and just a scoop or two a day will make a difference in your cells!! www.amlagreen.com/greenglow Learn more about how to reduce your exposure to free radicals in your personal shopping habits- visit the Environmental Working Group at  www.ewg.org or download their app to start learning more!! VIsit www.gritrx to check out Ash's fitness challenge! For coaching with me, visit www.evolution-health.co so we can get you your best health ever! Upcoming events:  Thrive Alive Festival Sept. 18-22 Kansas City  www.thrivealivefest.com Wellness Weekend Canaan Valley Resort - Davis WV September 26-27 https://www.brendaworkmanspeaks.com/wellness-weekend Hope to see you there!!

“Fitness can be part of your self-care. Making movement a part of your life is really supportive—not just for your energy and mood, but for your sleep, your health, and your happiness. And the best part? It can be fun, too.”

Ready to make fitness your new favorite “F word”? In this episode, Kylie Buckner breaks down how movement can be joyful, approachable, and transformative—no gym membership or hours of free time required. Whether you’re just starting out or looking to uplevel your routine, you’ll find practical tips, science-backed motivation, and plenty of encouragement to help you feel stronger, more energetic, and truly resilient.

In this episode, you’ll discover:

• Why connecting with your personal “why” is the key to lasting motivation
• How to overcome common barriers like time, intimidation, and not knowing where to start
• The powerful benefits of both cardio and resistance exercise for your heart, bones, muscles, and metabolism
• Simple, at-home resistance moves and functional fitness ideas using everyday items
• How combining cardio and resistance training can help reverse insulin resistance and boost overall wellness
• The importance of consistency over perfection—and how to make movement a fun, regular part of your life

No matter your starting point, this episode will inspire you to find movement that brings you joy and fits your lifestyle. Tune in and get ready to sweat a little, learn a lot, and discover how fitness can light up your path to a healthier, happier you!

To learn more about coaching with Kylie, visit www.evolution-health.co

Join me at Thrive Alive Festival September 18-22- www.thrivealivefest.com

Shop for some of my favorite fitness gear or sign up for Ash's challenge: www.gritrx.com

For the ultimate antioxidant boost to cut inflammation, visit www.amlagreen.com/greenglow

"This isn't just about your bathroom habits. This is about your immune system, your brain function, your ability to age gracefully, your mood stability. Literally everything is connected to the fiber intake in your body."

Summary: In this episode of the Green Glow Lifestyle Podcast, Kylie Buckner dives deep into her favorite F-word—fiber! Discover why fiber is the unsung hero of nutrition, how it fuels your 38 trillion gut bacteria, and why most people are getting less than half of what they need. Kylie breaks down the difference between soluble and insoluble fiber, reveals how a diverse plant-based diet can transform your gut health, and shares practical tips for boosting your fiber intake without the bloat. Plus, she challenges you to the 30-plant challenge and explains how tracking your plant diversity can supercharge your immunity, mood, and longevity. If you’re ready to ditch the fads and focus on what really works, this episode is your ultimate guide to making fiber your favorite F-word, too.

In this episode, you’ll learn:

• Why fiber is the most overlooked nutrient for total-body health
• The difference between soluble and insoluble fiber—and why you need both
• How fiber feeds your gut microbiome and boosts immunity, mood, and longevity
• Simple, actionable ways to increase your fiber intake without digestive discomfort
• The science behind the “30-plant challenge” and how to make it fun
• Easy fiber-boosting hacks and plant-based swaps for every meal
• How to track your plant diversity and why it matters more than calories

Ready to transform your health from the inside out? Tune in and make fiber your favorite F-word, too!

Sources: McDonald D, Hyde E, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204. https://pubmed.ncbi.nlm.nih.gov/29795809/ Looking for a good read? Check out my favorite books on gut health: “Fiber Fueled”- Dr. Will Bulsiewicz

“The Microbiome Solution”- by Dr. Robynne Chutkan

Want to work with me? www.evolution-health.co

Come meet me at the Thrive Alive Festival September 18-22

www.thrivealivefest.com

Shop at www.amlagreen.com/greenglow to optimize your cellular longevity through antioxidant power

"Birthdays are always a moment for reflection, aren't they? We look back at the year that's passed and maybe think about where we are now and even possibly dream about where we're headed. And for me this year, my birthday has really brought into focus something that I've been thinking a lot about, which is change and transition."

In this heartfelt solo episode of The Green Glow Lifestyle, host Kylie Buckner celebrates her birthday with a candid reflection on change, transition, and the mindset challenges that come with growth. Kylie opens up about recent shifts in her own life—including the bittersweet departure of her co-host Lauren—and explores why our brains are wired to resist change, even when it’s for our own good. She shares personal stories, practical tips for embracing new habits, and the importance of self-compassion during times of transition. Listeners will learn how to approach change with curiosity, take small steps toward big shifts, and give themselves permission to rest and reset. Whether you’re navigating a major life change or simply looking to build healthier habits, this episode offers encouragement, wisdom, and a gentle reminder to treat yourself with kindness along the way.

Connect with Lauren Plunkett, RD here:

https://www.lpnutritionconsulting.com/

IG- @Laurenplunketthealth

Other resources:

Thrive Alive Festival, September 28-22:

www.thrivealivefest.com

For Coaching with Kylie:

www.evolution-health.co/discover

To learn more about the anti-oxidant power of Amla Green, Visit www.amlagreen.com/greenglow

Ready to trade science for celebration? In this special bonus episode, Kylie welcomes her vibrant friend and wellness innovator, Erin McIntosh, for a conversation that’s all about joy, connection, and living your best life—no substances required!

After a deep dive into mitochondrial health earlier this week, we’re flipping the script and bringing you a dose of pure fun. Erin shares her journey as the founder of Whoop Life, a movement dedicated to helping people “get high on life” through authentic connection, play, and the magic of sober events. From silent discos and improv games to nature hikes and heartfelt conversations, Erin’s events prove you don’t need alcohol or drugs to have an unforgettable time.

We talk about the power of presence, the healing that comes from being seen and heard, and how adults can rediscover the childlike joy of simply being together. Erin’s unique approach blends laughter, movement, and deep reflection—think summer camp meets wellness retreat, with a dash of music festival energy.

And here’s the big news: Erin and Kylie are teaming up for the Thrive Alive Festival this September! Imagine four days on a gorgeous 250-acre summer camp just outside Kansas City, packed with live music (hello, Mike Love and Paul Izak!), keynote speakers, yoga, kayaking, bonfires, plant-based feasts, and a community of like-minded souls—all in a substance-free, vegan-friendly environment. Whether you’re sober-curious, plant-based, or just craving a new kind of festival experience, this is your invitation to join us.

Why listen?

• Discover how to have more fun, more connection, and more presence—no hangover required.
• Get the inside scoop on Thrive Alive Festival: what to expect, who’s coming, and why you’ll want to be there.
• Hear about the power of authentic relating, silent discos, and why “glamping” might be your new favorite way to camp.
• Find out how to join the movement and meet your tribe—whether you come solo, with friends, or bring the whole family.

Ready to thrive? Check out thrivealivefest.com for tickets, details, and the full lineup. Spots are limited and this event will sell out—so grab your ticket, pack your dancing shoes, and come meet us under the stars!

Links & Resources:

• Thrive Alive Festival Website
• Thrive Alive Fest on Instagram
• Whoop Life (Erin’s Sober Events & Silent Discos)

If you love the Green Glow Podcast, you’ll love this festival. Come say hi, dance with us, and experience the magic of community, music, and wellness—together.

See you at Thrive Alive!

Summary:

In this energizing episode of the Green Glow Podcast, host Kylie Buckner is joined by her husband and health science expert, Dr. Cyrus Khambatta, for a deep dive into the fascinating world of mitochondria—the “powerhouses” of our cells. Together, they break down the science behind mitochondrial health, why it’s suddenly trending, and how what you eat (and how you move) can directly impact your cellular energy, longevity, and overall wellness.

Cyrus shares insights from his PhD research in nutritional biochemistry, explaining how mitochondria work, why they matter for everything from energy to disease prevention, and the latest science on how diet and lifestyle choices can help you build new, healthier mitochondria. The duo also explores the best foods for mitochondrial health, the role of antioxidants and polyphenols, the impact of different diets (including Mediterranean, ketogenic, and fasting), and practical tips for optimizing your energy at the cellular level.

Whether you’re a science geek or just want to feel your best, this episode is packed with actionable advice, myth-busting, and a healthy dose of kitchen-table banter. Plus, Kylie and Cyrus brainstorm a “mitochondria-loving salad” recipe you’ll want to try!

In This Episode:

• Why mitochondria are the “powerhouses” of your cells—and why that matters for your health and longevity
• The surprising history of mitochondria and their role in human evolution
• How many mitochondria are in your cells (hint: it’s way more than you think!)
• The connection between mitochondrial health, energy production (ATP), and chronic disease
• How diet and exercise influence mitochondrial biogenesis (making new mitochondria)
• The impact of different diets on mitochondrial function: high-fat, calorie restriction, ketogenic, fasting, and Mediterranean
• Why calorie restriction and fasting can boost mitochondrial health
• The gold standard: why the Mediterranean diet is so powerful for your cells
• The science of polyphenols and antioxidants—what they are, why they matter, and the best plant-based sources
• Top foods for mitochondrial health: Indian gooseberries (amla), turmeric, soybeans, cacao, onions, apples, blueberries, red grapes, cinnamon, beets, spinach, arugula, Swiss chard, celery, and more
• The role of nitrate-rich vegetables (beets, leafy greens) in supporting mitochondria and cardiovascular health
• How to “feed” your mitochondria with every meal for optimal energy and disease resistance
• The myth of high-fat and ketogenic diets for long-term health
• Practical tips for incorporating more antioxidant-rich, polyphenol-packed foods into your daily routine
• The idea for a “mitochondria-loving salad” and cacao-turmeric dressing

Resources & Links:

• Connect with Cyrus here: Evolution Health 
• Click this link to learn more about Amla Green for Antioxidant rich Indian gooseberry tea/coffee products
• Research papers mentioned:
  • “The Impact of Diet Upon Mitochondrial Physiology” Kyriazis ID, Vassi E, Alvanou M, Angelakis C, Skaperda Z, Tekos F, Garikipati VNS, Spandidos DA, Kouretas D. The impact of diet upon mitochondrial physiology (Review). Int J Mol Med. 2022 Nov;50(5):135. 
  • “Dietary Bioactive Compounds as Modulators of Mitochondrial Function” Vásquez-Reyes S, Velázquez-Villegas LA, Vargas-Castillo A, Noriega LG, Torres N, Tovar AR. Dietary bioactive compounds as modulators of mitochondrial function. J Nutr Biochem. 2021 Oct;96:108768. 

Recommended Reading:

“Mastering Diabetes”- Cyrus Khambatta, PhD

Small Shifts, Big Impact: Mindset Tools for Lasting Lifestyle Change

 with Kylie Buckner and Stefanie Dougherty

“Mindfulness can help create space between impulse and action”- Stefanie Dougherty

In this soul-nourishing episode of the Green Glow Lifestyle Podcast, Kylie welcomes back her cousin and plant-based chef Stefanie Dougherty (@greensagelife) for a deep dive into the power of mindset and mindfulness in everyday life. What started as a casual cousin convo turned into a thought-provoking discussion on how simplifying your habits, honoring your energy, and practicing presence can lead to profound transformation—from your health to your to-do list.

Whether you’re feeling overwhelmed by wellness advice, stuck in autopilot, or navigating your own healing journey, this episode will leave you grounded, inspired, and armed with tangible tools to slow down, tune in, and move forward.

• The difference between mindfulness and mindset—and how they work together
• Why overcomplicating wellness can backfire (and what to do instead)
• The “space between” stimulus and action—how to pause and make conscious choices
• Shifting from guilt and pressure to clarity and intention
• How rituals (even 5-minute ones!) bring structure, joy, and calm
• Why redefining success can help you sleep better and stress less
• Stefanie’s truth-bomb: Saying no to one thing is saying yes to another
• Simple daily practices to help you stay aligned with your goals
• A powerful mindset reframe for anyone trying to change habits or improve their health
• The surprising way toddlers and Duolingo can teach you about growth and grace

“What if the path to wellness isn’t about doing more—but doing less, with more presence?” — Kylie Buckner

Recommended Reads for more on this topic:

The Power of Now- Eckhard Tolle Essentialism- Gregory McKewan

Meditations for Mortals- Oliver Burkeman Find Stefanie here: @GreenSageLife www.greensagelife.com

“I wanted to get on top of the rooftop with a megaphone and say, it’s the food, people, it’s the food.” -Brenda Workman

Show Description: In this inspiring episode of the Green Glow Podcast, host Kylie Buckner sits down with Brenda Workman—plant-based nutrition advocate, Food for Life coach, and founder of BrendaWorkmanSpeaks.com. Brenda shares her powerful personal journey from decades of yo-yo dieting and chronic health issues to vibrant health and a new career as a wellness educator. Discover how a plant-based lifestyle transformed her life, the resources that guided her, and how she’s now building a thriving wellness community in West Virginia and beyond. Plus, get the inside scoop on the upcoming Wellness Weekend event and practical tips for anyone curious about plant-based living.

Key Takeaways:

• Brenda’s health transformation: how switching to a plant-based diet helped her lose 60 pounds, reverse high blood pressure, and get off cholesterol medication after 25 years.
• The emotional and psychological side of dieting, food cravings, and self-acceptance.
• The pivotal role of a supportive doctor and the importance of patient empowerment.
• Brenda’s favorite resources: documentaries, books, and plant-based experts that inspired her journey.
• Simple, practical advice for starting a plant-based lifestyle—keep it easy, repeat meals, and be kind to yourself.
• The power of community: Brenda’s work in West Virginia, from library classes to staff development and state fair demos.
• Details on the annual Wellness Weekend event
• The importance of sharing success stories and building supportive networks.
• How plant-based living can benefit families and future generations.

Brenda Workman’s Website & Events:

• Brenda Workman Speaks 
• Wellness Weekend Event Details 

Documentaries:

• Forks Over Knives
• What the Health

Courses & Certifications:

• Food for Life Program (PCRM)
• Plant-Based Nutrition Certificate (Cornell)
• Forks Over Knives Cooking Course

Recipe & Community Resources:

• Forks Over Knives Recipes & Success Stories
• Forks Over Knives App

Brenda’s YouTube Channel:

• Brenda Workman Cooks Plants

Other Mentions:

• The Exam Room Podcast with Chuck Carroll
• Today Show Feature on Brenda Workman

Kylie's recommendations:

• For coaching: www.evolution-health.co
• www.GritRX.com
• Amla Green antioxidant rich tea: www.amlagreen.com

"Nutritional integrity is about staying rooted in who you are and how you want to feel." - Kylie Buckner

In this episode of the Green Glow Lifestyle Podcast, host Kylie Buckner delves into the transformative concept of Nutritional Integrity. Discover how making aligned food choices can enhance your energy and wellbeing, even when life gets hectic. Kylie shares personal stories and practical tips to help you shift from willpower to alignment, emphasizing that true nourishment is about intention, not perfection. Tune in to learn how to honor your body and maintain your glow through sustainable, mindful eating habits. Grab your favorite beverage and join us for an inspiring conversation that could become your new superpower. Here are some key takeaways from today’s episode:

• Understanding Nutritional Integrity: Learn how making food choices aligned with your values can enhance your energy and wellbeing.
• Shift from Willpower to Alignment: Discover why alignment, not willpower, is key to sustainable nourishment.
• Practical Tips for Everyday Life: Gain insights into batch cooking, pre-decision freedom, and creating a supportive food environment.
• Rituals and Mindset Shifts: Explore how simple rituals and mindset shifts can transform your relationship with food.
• Handling Vulnerable Moments: Find out how to navigate challenging times with grace and self-compassion.

Looking for coaching with me?!?!  www.evolution-health.co

Come see me at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com

Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV-https://www.brendaworkmanspeaks.com/wellness-weekend

Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

"Rewild your microbiome — get wild with it. Make your insides a thriving swamp pond." — Lauren Plunkett

Lauren Plunkett returns to the Green Glow Lifestyle Podcast to share practical, evidence-informed strategies for real-life health: from how fiber transforms insulin sensitivity to navigating insurance-covered diabetes care. As a registered dietitian and diabetes educator, Lauren explains why the "net carbs" shortcut can be misleading, how to use technology (CGMs) alongside nutrition, and simple budget-friendly tips to put whole, fiber-rich foods on your plate. She also explores a pro-aging approach to movement and strength, and why rewilding your gut is central to long-term wellbeing.

This episode blends clinical insight with down-to-earth how-tos — whether you’re managing diabetes, caring for an aging parent, or simply want to feel more energized and resilient. Resources mentioned: Lauren’s practice (book via Nourish or visit laurenplunkett.com), Medicare/insurance coverage for diabetes education, and the Plants for the Prevention of Disease (P-POD) conference.

• Clear, practical guidance on why fiber—not “net carbs”—matters for insulin sensitivity
• How to access dietitian and diabetes education through insurance and Medicare
• Easy, budget-friendly food strategies (dollar-store beans, simple chili, farmer’s market tips)
• How CGMs and virtual RD care can accelerate glucose and A1C goals
• The “rewilding” analogy for restoring gut biodiversity and overall health
• Pro-aging tips: strength training, movement, and lifestyle choices for longevity

To connect with Lauren:

www.laurenplunkett.com

IG: @laurenplunketthealth

Click HERE to find out if you can get insurance covered visits with Lauren

To learn more about the PPOD virtual and in person conference, visit: https://www.preventionofdisease.org/

Come see Kylie at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com

Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- www.brendaworkmspeaks.com 

Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

“We get more of an owner’s manual for our blenders and kitchen appliances than we do for our bodies. Once you understand the code of insulin resistance, you can start to see how the right foods and lifestyle habits literally unlock your body’s potential.” — Kylie Buckner, RN

In this episode of Green Glow Podcast, Kylie Buckner, RN, dives deep into one of today’s fastest‑growing health challenges: insulin resistance and prediabetes in younger adults. A new study published in JAMA Network Open found that prediabetes significantly raises mortality risk in adults aged 20 to 54 — but the good news is that insulin resistance is highly modifiable.

Kylie explains exactly what insulin resistance is, why it matters, how to recognize the early warning signs, and the proven nutrition and lifestyle strategies that help reverse it. You’ll also hear inspiring client stories that show how fiber‑first meals, simple movement, and consistent habits can transform blood sugar, energy, and long‑term health.

This episode is your “owner’s manual” for understanding and reversing insulin resistance.

• Why prediabetes is showing up more often in people in their 20s, 30s, and 40s
• What insulin resistance is — and why it’s about more than just blood sugar
• The role of dietary fat, fiber, and refined foods in how your body uses glucose
• The most important biomarkers to check (glucose, A1C, blood pressure, cholesterol, weight) and how they form a spectrum of insulin resistance
• Practical, real‑life food and lifestyle strategies to lower insulin resistance quickly
• Inspiring success stories of clients who reversed prediabetes and improved energy in just months
• Why “diet and exercise” advice from the doctor is vague — and how to translate it into clear, doable steps
• The importance of lifestyle medicine and where to find board‑certified providers who focus on prevention and reversal

This podcast is educational and not medical advice. Please work with your healthcare provider for personalized care.”

Show notes links to include:

• Article from JAMA Network Open: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2837340
• EurekAlert study summary: https://www.eurekalert.org/news-releases/1093730
• University at Buffalo summary: https://www.buffalo.edu/alumni/at-buffalo.host.html/content/shared/university/news/news-center-releases/2025/08/Prediabetes-mortality-link-younger-adults.detail.html
• ADA Standards of Care in Diabetes—2025: https://diabetes.org/newsroom/press-releases/american-diabetes-association-releases-standards-care-diabetes-2025

If you liked what you heard today, email me at kylie@greenglowlifestyle.com to share feedback and results you’ve achieved!!

Interested in coaching with me?!?!  www.evolution-health.co

Come see me at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com

Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- https://www.brendaworkmanspeaks.com/wellness-weekend

Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

"Your body already knows how to sleep—you just need to remind your nervous system how to let go."- Kylie Buckner, RN

Struggling to fall asleep or stay asleep? You’re not alone. In this episode, I’ll show you how to activate your parasympathetic nervous system—the body’s natural “calm switch”—to ease anxiety, reduce stress, and invite restorative sleep. You’ll learn simple, science‑backed tools like mindful breathing, grounding rituals, and sensory cues that bring you out of your head and back into your body.

From cutting off caffeine at the right time to creating mindful moments with aromatherapy and music, these are the exact strategies I use every day to support my own anxiety, improve sleep quality, and wake up refreshed.

This episode is perfect for you if:

✓ You struggle with falling asleep or staying asleep ✓ Your mind races with worry and "what-ifs" ✓ You feel constantly "on edge" or overwhelmed ✓ You want natural, science-backed tools for managing stress ✓ You're tired of relying on medications or quick fixes ✓ You want to feel more present and grounded in your daily life

Hit play and discover how to reclaim peaceful nights and calmer days, starting tonight. 🌙✨ Want coaching with me?? Visit www.evolution-health.co for more info!! Come see me in West Virginia in September at Wellness Weekend!! www.brendaworkmanspeaks/wellnessweekend

To enjoy the benefits of antioxidants, stock up on Amla Green!! Use this link for an exclusive discount: www.amlagreen.com/greenglow

Books:

• "The Body Keeps the Score" by Bessel van der Kolk - Excellent on trauma, nervous system, and body-based healing
• "Waking the Tiger" by Peter Levine - Foundational work on nervous system regulation
• "The Polyvagal Theory" by Stephen Porges - The science behind vagus nerve and parasympathetic activation
• "Why We Sleep" by Matthew Walker - Comprehensive research on sleep and nervous system recovery
• "Breath: The New Science of a Lost Art" by James Nestor - Deep dive into breathing techniques

Key Research Studies:

• Journal of Clinical Medicine (2019) - "Effects of Parasympathetic Activation on Cortisol Levels"
• Frontiers in Psychology (2018) - "Vagus Nerve Stimulation and Mental Health"
• Sleep Medicine Reviews (2020) - "Autonomic Nervous System and Sleep Quality"

Apps & Digital Resources

Breathing & Meditation Apps:

• Insight Timer - Free meditation app with parasympathetic-focused sessions
• Breathe (iOS) - Simple breathing exercise reminders
• Calm - Sleep stories and breathing exercises
• Headspace - Guided meditations for anxiety and sleep

• Sleep Cycle - Tracks sleep patterns and nervous system recovery
• Oura Ring - Monitors heart rate variability (HRV) as a marker of parasympathetic function

Aromatherapy & Sensory Resources

• Plant Therapy - High-quality, affordable essential oils
• Rocky Mountain Oils - Therapeutic-grade oils with detailed usage guides
• Aura Cacia - Accessible aromatherapy products available in most health stores

Specific Calming Scents to Look For:

• Lavender (most researched for anxiety/sleep)
• Bergamot (reduces cortisol)
• Chamomile (promotes relaxation)
• Sandalwood (grounding and calming)
• Ylang-ylang (reduces heart rate)

Grounding & Earthing Resources

Books:

• "Earthing: The Most Important Health Discovery Ever?" by Clinton Ober
• Research from Journal of Environmental and Public Health on earthing benefits

Products:

• Earthing.com - Grounding mats and sheets for indoor use
• Ultimate Longevity - Grounding products with scientific backing

Platforms:

• Spotify/Apple Music Playlists: Search "parasympathetic activation," "vagus nerve music," or "528 Hz healing"
• YouTube Channels:
  • "Meditative Mind" - Healing frequencies
  • "The Honest Guys" - Guided relaxations
  • "Jason Stephenson" - Sleep meditations

Specific Frequencies:

• 528 Hz (DNA repair frequency)
• 432 Hz (natural harmonic)
• Binaural beats for relaxation (8-10 Hz alpha waves)

Books:

• "The Wim Hof Method" by Wim Hof - Breathing and cold exposure techniques
• "What Doesn't Kill Us" by Scott Carney - Science of cold adaptation

Apps:

• Wim Hof Method App - Guided breathing and cold exposure protocols

Find Practitioners:

• Psychology Today - Search for therapists specializing in somatic therapy or nervous system regulation
• International Association of Yoga Therapists - Find certified yoga therapists
• Somatic Experiencing International - Trauma-informed nervous system work

Websites:

• Polyvagal Institute (polyvagalinstitute.org) - Dr. Stephen Porges' research
• Trauma Research Foundation - Free resources on nervous system healing
• Greater Good Science Center (UC Berkeley) - Research-backed wellness practices

YouTube Channels for Techniques:

• Sukie Baxter - Whole Body Revolution (nervous system education)
• Irene Lyon - Nervous system regulation techniques
• Peter Levine - Somatic experiencing exercises

For Beginners:

1. Download Insight Timer (free) and search "parasympathetic"
2. Try lavender hand soap from any grocery store
3. Set phone reminders for 4-7-8 breathing 3x daily
4. Spend 10 minutes barefoot outside daily
5. Dim lights 2 hours before bed

For Those Ready to Go Deeper:

• Read "The Body Keeps the Score"
• Invest in a grounding mat for your workspace
• Try a 30-day breathing practice challenge
• Work with a somatic therapist
• Track HRV with an Oura ring or similar device

“On the other side of change, it’s easy. But you have to get through the crashing waves first. And it’s worth every ounce of effort it takes.” – Anthony Masiello

Episode Description: In this inspiring episode of the Green Glow Lifestyle Podcast, Kylie Buckner sits down with Anthony Masiello, who went from being denied life insurance at 33 due to obesity and chronic illness, to completely turning his life around with a whole food plant-based lifestyle. Now, 20 years later, Anthony is not only thriving in his own health but helping thousands as the co-founder of Lifestyle Telemedicine. His story is a powerful reminder that transformation is possible and sustainable.

What You’ll Learn in This Episode:

• How being denied life insurance became Anthony’s wake-up call.
• His journey of losing over 160 pounds and keeping the weight off for 20 years.
• The shift from diet mindset to true health mindset.
• Practical strategies for transitioning to a whole food plant-based lifestyle.
• How lifestyle medicine empowers patients to reverse chronic disease.
• The ripple effect of better health on family, children, and community.
• The founding of Lifestyle Telemedicine and how it’s bringing lifestyle-focused doctors to people everywhere.

• Anthony’s Telemedicine Practice: LifestyleTelemedicine.com
• Lifestyle Telemedicine Phone Line: 888-420-7284 (yes, a real person answers!)
• Dr. Joel Fuhrman’s Book that launched Anthony’s transformation: Eat to Live
• Follow Lifestyle Telemedicine for Q&As, newsletters, and updates:
  • YouTube (search “Lifestyle Telemedicine”)
  • Instagram: @lifestyletelemedicine
  • Facebook: Lifestyle Telemedicine

Looking for coaching with me?!?!  www.evolution-health.co

Come see me at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com

Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- www.brendaworkmspeaks.com 

Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

“We can’t control the world we live in, but we can control the products we use, the food we eat, and the choices we make for our health.” - Kylie Buckner, RN

Are the everyday products in your home quietly fueling inflammation, hormone disruption, and chronic illness? In this episode, I dive deep into oxidative stress, toxins, and inflammation—and reveal how the chemicals in our food, household products, and skincare are impacting our health more than you think.

I’ll cover:

• What oxidative stress and inflammation really are (and why they matter for chronic conditions)
• How the U.S. vs European Union regulate chemicals differently—and why health outcomes are proof it matters
• The rise in autoimmune and gut disorders (like celiac and endometriosis) and their links to pesticides & endocrine disruptors
• My personal journey with stage 4 endometriosis and the role toxins played in my healing
• Simple, practical steps you can take TODAY to reduce your toxic load—from your food to your skin to your household

This isn’t about living in fear—it’s about empowering you with knowledge and giving your body the support it needs to thrive.

I’m thrilled to share that I’ve partnered with Oliveda, a German skincare and wellness company I truly love. Their products are:

• Vegan + EU regulated
• Antioxidant-rich (from olive leaves!)
• Waterless (super concentrated—no fillers)
• Eco-friendly glass packaging
• Science-backed, and they actually work—my fine lines are softening week by week

💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time.

👉 Shop my Oliveda store here

• Environmental Working Group (EWG): https://www.ewg.org
• EWG Skin Deep Database: https://www.ewg.org/skindeep
• Think Dirty App: https://www.thinkdirtyapp.com
• EWG Clean 15 & Dirty Dozen Food Guide: https://www.ewg.org/foodnews
• EWG Guide to Healthy Cleaning: https://www.ewg.org/guides/cleaners
• EU Cosmetics Regulation: https://ec.europa.eu/growth/sectors/cosmetics/legislation_en
• FDA Cosmetics Laws (for U.S. comparison): https://www.fda.gov/cosmetics/cosmetics-laws-regulations
• NIH on Autoimmune Diseases: https://www.niaid.nih.gov/diseases-conditions/autoimmune-diseases
• Endocrine Society on EDCs: https://www.endocrine.org/topics/edc
• UNEP/WHO Endocrine Disruptors Report: https://www.unep.org/resources/state-science-endocrine-disrupting-chemicals
• National Geographic on Microplastics: https://www.nationalgeographic.org/encyclopedia/microplastics/

• Subscribe to the podcast so you never miss an episode
• Share this episode with a friend who’s looking to clean up their lifestyle—you might just change their health future ❤️

✨ Your body wants to heal. Give it less of the silent toxins weighing it down, and more of the nourishment it deserves.

"Adaptability is the muscle, resilience is the strength, and wellness is the gift we grow when we choose to embrace change." – Kylie Buckner, RN

Change is hard — especially when it disrupts our “systems” we’ve relied on for years. From upgrading an iPhone to learning new health apps, many Baby Boomers (and others, too!) feel overwhelmed by today’s fast pace of technology and lifestyle shifts. But what if these challenges aren’t just frustrations? What if they’re actually opportunities to build adaptability and resilience that empower us in every part of life?

In this episode of the Green Glow Podcast, Ember shares the concept of The Boomer Dilemma — how it shows up across generations — and offers compassionate, practical ways to navigate change. You’ll learn why adaptability is like a muscle, how resilience grows from life’s disruptions, and how to use these qualities to fuel your modern wellness journey.

This isn’t about tech or trends. It’s about strengthening who you are, at any age, so you can live with confidence, vitality, and presence.

After listening, you’ll come away with:

• A clear understanding of what “The Boomer Dilemma” is and why it resonates across generations.
• Compassionate insight into how Baby Boomers, Gen X, Millennials, and Gen Z each approach change differently.
• Practical tools for building adaptability in everyday life.
• Why resilience matters — and how to strengthen it through “resilience reps.”
• How all of this connects back to health, wellness, and holistic living.
• An empowering reframe: change doesn’t have to break us, it can actually make us stronger.

• Resilience: Hard-Won Wisdom for Living a Better Life by Eric Greitens
• Option B: Facing Adversity, Building Resilience, and Finding Joy by Sheryl Sandberg & Adam Grant
• Grit: The Power of Passion and Perseverance by Angela Duckworth
• Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life by Dr. Susan David
• The Body Keeps the Score by Bessel van der Kolk 
• Yoga for Emotional Balance by Bo Forbes 

Interested in coaching with me?!?!  www.evolution-health.co

Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow

To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

Well Your World Link: https://wellbean.refr.cc/default/u/kyliemichelle73?s=stye&t=cp

💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time.

👉 Shop my Oliveda store here

In this lively and heartfelt conversation, Kylie sits down with Chuck Carroll, host of the renowned Exam Room Podcast from the Physicians Committee for Responsible Medicine. Chuck opens up about his unique journey from radio producer to the "weight loss champion," his transition into a plant-based lifestyle, and his ongoing health challenges. With humor, vulnerability, and real talk, Chuck shares what he’s learned from interviewing leading doctors, researchers, and everyday heroes in the wellness space—and why community, compassion, and balance matter more than absolutes when it comes to health.

From playful debates on olive oil to insights on navigating medical care with dignity and kindness, this conversation is equal parts hot goss and deep wisdom.

• No absolutes in nutrition: Context matters—foods like olive oil or nuts may be helpful for some but not others, depending on goals and conditions.
• Plant-based lifestyle as empowerment: Both Chuck and Kylie emphasize the stability and consistency of plants as a foundation for health, resilience, and energy.
• The importance of bedside manner: A doctor’s compassion and delivery can make all the difference in helping patients feel empowered instead of shamed.
• Community as medicine: Podcasts and live events like Wellness Weekend highlight the value of support systems for health and healing.
• Even “doing everything right” isn’t an insurance policy: A plant-based lifestyle can reduce risk, but genetics and environment still play a role. The focus is on risk reduction, not absolutes.
• Laughter + authenticity heal: Conversations, vulnerability, and a touch of humor (yes, even onion aversions and banter about “ash” in nutrition labels) are powerful forms of connection.

• Chuck Carroll – Host of The Exam Room Podcast (Physicians Committee for Responsible Medicine)
• Physicians Committee for Responsible Medicine (PCRM) – Website
• Dr. Kim Williams on cholesterol and saturated fat: YOUTUBE 
• Dr. Will Bulsiewicz (Fiber Fueled) – Website
• Dr. Neal Barnard (Your Body in Balance) – Website
• Dr. Laurie Marbas – Plant Based Telehealth
• Wellness Weekend with Brenda Workman – Event Info & Tickets
• Chronometer Nutrition Tracker – chronometer.com

Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow

To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

Well Your World Link: https://wellbean.refr.cc/default/u/kyliemichelle73?s=stye&t=cp

Interested in coaching with me?!?!  www.evolution-health.co

💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time.

👉 Shop my Oliveda store here

“Not being afraid to stop medications day one—because you believe in your patient—is part of the work. When people change their lifestyle, blood pressure and blood sugar can improve fast. We get out ahead of it so they’re not overmedicated."- Dr. Niki Davis

• Dr. Niki Davis, a board-certified family and lifestyle medicine physician, joins Kylie to share her journey from space shuttle engineer to “food-as-medicine” clinician. She explains how lifestyle medicine differs from traditional primary care, why longer telehealth visits unlock real behavior change, and how patients can safely reduce medications as health improves. They dig into practical, evidence-based strategies for cardiovascular health, the power of fiber, mindset, and community support—plus Dr. Davis’s favorite quick meals and a gorgeous Utah hike.

Key takeaways

• Lifestyle medicine vs. traditional care: Longer, focused visits center on prevention, behavior change, and root-cause reversal—while still using labs and medications when needed.
• Deprescribing done safely: As patients improve diet and habits, blood pressure and glucose can drop quickly. Skilled clinicians proactively adjust meds to avoid overmedication.
• Your “why” drives consistency: Clarify goals (labs, energy, weight, function) and personal reasons (family, longevity, adventures) to navigate social pressure and marketing.
• Big rocks for heart health: A whole-food, plant-based pattern, daily movement, restorative sleep, stress management, strong social connections, and no tobacco.
• Cholesterol basics: Reducing saturated fat and dietary cholesterol (primarily from animal foods) lowers LDL; fiber helps remove excess cholesterol.
• Fiber is foundational: Most Americans fall short. Emphasize legumes, whole grains, fruits, and vegetables to support cardiometabolic health and the microbiome.
• Telemedicine advantages: Convenient access anywhere, no waiting room, and the ability to personalize guidance (even a “show me your pantry” moment).
• Progress over perfection: It’s a lifelong skillset—plan ahead, learn from lapses, and build supportive community (yes to plant-based potlucks and walking buddies).

Sources and resources mentioned

• Lifestyle Telemedicine (Dr. Davis’s practice) https://lifestyletelemedicine.com
• Dr. Niki Davis bio https://lifestyletelemedicine.com/find-your-doctor/niki-davis/
• Dr. Niki Davis personal site wwwdrnikidavis.com
• American College of Lifestyle Medicine (ACLM) https://lifestylemedicine.org/
• The Starch Solution — John A. McDougall, MD (book) https://www.drmcdougall.com/books/the-starch-solution/
• Dr. McDougall Program and recipes (including app) https://www.drmcdougall.com/
• Ornish Lifestyle Medicine and heart disease reversal research https://www.ornish.com/
• Caldwell B. Esselstyn Jr., MD—heart disease reversal resources https://www.dresselstyn.com/
• TrueNorth Health Center (water-only fasting, plant-based care) https://www.healthpromoting.com/

Check out the products I love:

• Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow
• To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….
• Well Your World Link: Make plant based meal prep even easier!!
• Like Chocolate? Check out WELLBEAN bars- all the decadence and fiber too!!
• Interested in coaching with me?!?!  www.evolution-health.co
• 💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time.
• 👉 Shop my Oliveda store here
• Lifestyle Telemedicine Practice: LifestyleTelemedicine.com

“Sleep isn’t a luxury; it’s your nightly anti-inflammatory treatment—especially when you set light, temperature, and timing on your side.” -Kylie Buckner, RN

Show Summary:

Sleep isn’t just “nice to have”—it’s your silent inflammation switch. In this bite-sized solo episode, nurse-coach Kylie Buckner, RN, MSN, explains why so many of us wake between 1–3 a.m., how even one choppy night can crank up inflammatory signals (IL‑6, TNF‑α, CRP), and the simple, science-backed levers that help you sleep deeper without overhauling your life. You’ll learn how to set your body clock with light, cool your nights with a smart “heat-drop” ritual, land your glucose smoothly before bed, and track real progress with any wearable. Kylie also shares a quick client vignette showing how tiny shifts led to an extra sleep cycle, lower resting heart rate, and calmer cravings in just 10 days. If hot flashes or night sweats are part of your story, she invites you to her Forks Over Knives webinar: Inflammation & Menopause—Turning Down the Heat.

Webinar Registration: 

Clic HERE to Watch the replay: Inflammation & Menopause—Turning Down the Heat (Forks Over Knives webinar)

To join my Coaching program, book a discovery call  evolution-health.co/schedule

Sleep, immunity, and inflammation

• Irwin MR. Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective. Annual Review of Psychology (2015).
• Besedovsky L, Lange T, Born J. Sleep and immune function. Pflügers Archiv (2012).
• Meier‑Ewert HK et al. Effect of sleep loss on C‑reactive protein. Journal of the American College of Cardiology (2004).
• Vgontzas AN et al. Sleep deprivation elevates interleukin‑6 and TNF‑α. Journal of Clinical Endocrinology & Metabolism (2004).
• Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. The Lancet (1999).

Insulin resistance and systemic inflammation

• Donath MY, Shoelson SE. Type 2 diabetes as an inflammatory disease. Nature Reviews Immunology (2011).
• Hotamisligil GS. Inflammation and metabolic disorders. Nature (2006).
• Petersen MC, Shulman GI. Mechanisms of insulin action and resistance. Physiological Reviews (2018).
• Khambatta, C., & Barbaro, R. (2020). Mastering diabetes: The revolutionary method to reverse insulin resistance permanently in type 1, type 1.5, type 2, prediabetes, and gestational diabetes. Avery. 

Nutrition and cardiovascular levers

• Ashor AW et al. Inorganic nitrate and blood pressure: systematic review and meta‑analysis. Journal of Nutrition (2013).
• Sacks FM et al. Dietary fats and cardiovascular disease: Presidential Advisory. Circulation (2017).

Wearables and practical interpretation

• Walker M. Why We Sleep (overview for stages/architecture).
• Device blogs/guides (Oura, Fitbit, Apple Watch, WHOOP, Garmin) for understanding HRV, resting HR curves, sleep efficiency, and staging trends.

“When you stop ‘managing’ symptoms and start reversing inflammation, your body finally exhales—and your energy, sleep, and labs follow.”- Kylie Buckner, RN

We kick off with spooky-season shenanigans (Ellie the Skelly is back!) and then slide into the good stuff: how to stop white-knuckling your symptoms and start reversing the root cause—systemic inflammation. Kylie (RN, MSN) and Cyrus (PhD in Nutritional Biochemistry) share the surprisingly fun, science-backed tools that help you sleep better, think clearer, and watch your blood sugar, blood pressure, cholesterol, and weight trend the right way.

You’ll get their playful rebrand of “AI” (Anti-Inflammation), why nitrate-rich veggies are basically capes for your mitochondria, and how mindset and unresolved emotional patterns quietly steer your habits. PLUS a peek inside their new 12-month group program, The Inflammation Reset—built around the 3 Cs: Coaching, Course, and Community—so you can collect quick wins now and build results that actually stick.

If you’re over fad fixes and into real physiology, this episode is your permission slip to think big, act slow, and glow up.

Snag a discovery call: evolution-health.co/schedule

“I’m now in my sixties and I feel better than I did in my twenties. I was burned out and inflamed—then I changed my lifestyle, my weight and cholesterol plummeted, my energy soared, and I got my joy back.” - Dr. Kim Scheuer

What if getting healthy felt joyful—and actually stuck? In this energizing conversation, Kylie sits down with Dr. Kim Scheuer, a board-certified family and lifestyle medicine physician, who transformed her own life at 47 and now helps patients do the same. From “Milky Way vegetarian” to whole-food plant-based, Kim shares how she effortlessly lost ~50 pounds, slashed cholesterol, built strength (hello, 100+ push-ups), improved bone density, and found more happiness than ever. She breaks down how personalized lifestyle medicine, smart labs in context, and community support can reverse chronic conditions, enable safe de-prescribing, and make healthy choices the easy choices. Expect practical strategies, inspiring stories, and plenty of joy.

• Kim’s pivot to lifestyle medicine: weight loss, cholesterol drops, energy surge, stronger bones
• “Deprescribing” done right: when and how to reduce meds safely
• CRP and inflammation: why context matters (dental work, stress, timing)
• Protein and fiber on a plant-based diet: feeling full and strong without powders
• Strength “snacks”: habit-stacking push-ups to build daily muscle
• Sleep as a superpower: evening routines, screen boundaries, timing of meals
• Environmental design: pantry cleanouts, shopping the perimeter, candy-free checkout lanes
• Community as medicine: potlucks, “cook clubs,” Walk with a Doc, neighborhood ripple effects
• Growing your food anywhere: sprouts on a windowsill to full-on grow domes
• Kids and families: individualized nutrition across ages and stages
• Telemedicine access: longer visits, collaborative brain trust, care across 50 states (and growing)

• The China Study — T. Colin Campbell
• Forks Over Knives (documentary)
• How Not to Die — Michael Greger, MD
• Walk with a Doc (community movement initiative)
• Four Leaf Guide (quick dietary “vital sign” assessment)
• Cronometer (nutrition tracking app)
• Lifestyle Telemedicine (book with Dr. Scheuer): Dr. Kim Scheuer at Lifestyle Telemedicine
• DOKS Lifestyle Medicine (Dr. Scheuer’s lifestyle medicine consult service): DOKS Lifestyle Medicine

“Your nervous system isn’t the enemy—it’s your messenger.” 

Host note: This episode is different—recorded in real time, in the middle of a very human week. It’s raw, tender, and grounded. I’m sharing the exact tools I’m using as I use them: naming activation, practicing somatic resets, and choosing “body first, then logistics.” If you’re in a sandwich season—caring for parents while raising little ones, building work you love while your body changes—you’re not alone.

Attunement note: brief mention of a parent’s ER visit and hospital admission.

Please take what serves your nervous system and leave the rest. We’ll breathe together and end with grounding. My hope is that hearing “life in motion,” not after the fact, helps you feel witnessed and resourced right where you are.

In this raw, unedited episode, Kylie brings you into a real-time week of being “sandwiched” between roles and generations: full-time mom to Indigo during Halloween week, co-launching a new program with Cyrus, party planning, and fielding a late-night call that her mom has had a stroke. From ER coordination and family dynamics to perimenopause shifts and career momentum, she names the nervous system spikes—activation, overwhelm, survival mode—and walks you through the exact somatic tools she’s using to come back to center.

You’ll hear why long-term therapy matters in moments like this, how to pre-decide 60-second and 5-minute resets, and how “body first, then logistics” changes everything. Kylie shares practical structures for crisis (family maps, decision deadlines, twice-daily updates), plus the mantra that’s saving her: I can be with what’s here without fixing what’s not mine. Along the way: spooky toothbrush kits, Alanis-level irony, and the reminder that joy is not disrespect—it’s a resource.

If you’re caring for aging parents while raising little ones, building work you love while your body is changing, and holding space for everyone while wondering who’s holding you—you’re not alone. Breathe with Kylie, regulate together, and remember: you don’t need every answer. Just the next kind thing.

Includes: guided breaths, somatic suggestions, practical scripts, and a lot of permission to be human.

“Nothing great is going to come from your comfort zone. Some days 30% is all you have—but if you give that 30%, that’s 100% of what you can do that day.” -Ash Solorio What if the most powerful “anti-aging” prescription for women in their 40s and beyond isn’t a cream or a supplement—but a barbell?

In this episode, Kylie sits down with neighbor and friend Ash Solorio, Air Force veteran, former San Francisco 49ers cheerleader, and founder of GritRx, a fitness gear brand built around one core belief: grit is prescribed. Ash shares how strength became part of her identity from childhood dance classes to military training at 4 a.m., and what it really took to earn a spot as a professional cheerleader on Monday Night Football.

Together, they break down why resistance training is non‑negotiable for women as we age—think bone density, balance, heart health, body composition, and staying active with your kids and grandkids. Ash offers practical, judgment‑free ways to start strength training (even if the weight room terrifies you), simple at-home movements, and recovery tips that help you feel strong instead of “old.” They also dive into the mindset side: why grit often looks like giving 30% on a hard day—if that’s 100% of what you’ve got.

Inspired to get strong? Visit GritRx.com to grab Ash's beginner guides and gear, and use code GREENGLOW15 at checkout for 15% off to start your gritty journey today!

“You are not broken. Your body is simply responding to changing signals. When you lower inflammatory noise through daily choices—food, sleep, movement, and calming habits—you change your experience.” - Kylie Buckner, RN

Welcome back to the Green Glow Lifestyle Podcast with Kylie Buckner, RN, your guide to navigating perimenopause and beyond with knowledge, compassion, and practical tools.

In this episode, Kylie breaks down the real science of why menopause can feel so intense — and how inflammation turns up the “volume” on symptoms like hot flashes, night sweats, brain fog, and mood swings. You’ll learn what’s happening inside your body, why the hormone dance in midlife is a little like a “second puberty,” and how lifestyle levers can help you reclaim balance.

You’ll learn:

• 🌸 How declining estrogen and progesterone send “SOS” signals to your brain — and why FSH ramps up to keep reproduction alive as long as possible.
• 🧠 The critical role of estrogen in protecting heart health, bones, thyroid balance, and metabolism — and what happens when that protection fades.
• 🔥 What hs‑CRP is, and why tracking this simple blood test can help you measure and manage inflammation in real time.
• 🥦 Five science‑backed lifestyle levers that lower inflammation and ease menopause symptoms.
• 🌙 A gentle guide to improving sleep, calming cortisol, and breaking the hot flash–insomnia loop.
• 📈 How to use Kylie’s free 2‑Week Anti‑Inflammatory Tracker PDF to spot patterns, measure progress, and see the payoff of small daily changes.

Mentioned in this episode:

• Free Download: [5 Anti‑Inflammatory Levers + 2‑Week Tracker PDF] 
• hs‑CRP (High‑Sensitivity C‑Reactive Protein) — a biomarker for chronic inflammation Ask your provider about adding this lab to your next check‑up.
• Email Kylie: kylie@greenglowlifestyle.com — share your micro‑wins, insights, or questions!
• Connect: Follow the show and share this episode with a friend navigating perimenopause or menopause.

• Menopause is natural — symptoms are modifiable.
• Estrogen loss increases inflammation, affecting your heart, bones, and thyroid.
• hs‑CRP is a powerful, underused biomarker for tracking inflammation.
• Start with one lifestyle lever, not all five — progress over perfection.
• Sleep, plant‑based foods, daily movement, and stress recovery change the signal your body hears.

“You don’t need a perfect holiday to feel proud—you just need to stay connected to yourself and choose alignment more often than you don’t.”

This December, you don’t have to “fall off” and start over in January.

In this episode of the Green Glow Lifestyle podcast, we’re talking about how to enjoy the holidays, eat in a way that feels good, and still stay aligned with your health goals—without restriction, obsession, or all-or-nothing thinking.

You’ll learn how to:

• Re-center your holidays around connection, nature, and meaning—not just food
• Use a simple fiber-rich “pre-game” meal so you don’t show up to events starving
• Experiment with timed eating as a gentle boundary to prevent constant grazing
• Stay prepared with fiber-rich snacks (like my favorite Well Bean bars from Wellbean.com) to avoid “emergency” junk food
• Tap into the power of community and coaching so you don’t have to muscle through this season alone

I’ll also share one of my favorite high-fiber, no-added-sugar snacks that crush chocolate cravings—Well Bean bars, which you can find at my personal link. They’re made from beans and nuts, with zero sugar, oil, or additives, and they’re a game-changer for satisfying sweet cravings in a way that supports your goals.

If you’re craving deeper support and accountability this season, you can learn more about my Evolution Health group coaching and 1:1 options—or schedule a time to connect—at: www.evolution-health.co/schedule

If you’re ready to feel proud of how you care for yourself this month—and walk into January without a reset or shame spiral—this episode is for you.

SHOW NOTES:

• Learn about Evolution Health coaching: www.evolution-health.co/schedule
• Try Well Bean bars with my link:

“You don’t have to inject a GLP‑1 drug to support satiety. With the right fiber-rich foods, greens, whole grains, and a few simple spices, you can help your body make and release more of its own GLP‑1—while actually getting healthier in the process.” 

What happens when a lifestyle medicine doctor also happens to grow most of his family’s food?

In this episode of the Green Glow Lifestyle Podcast, Kylie sits down with Dr. Jeffrey Pierce, a board-certified family and lifestyle medicine physician with 18+ years of experience and a deep passion for food-as-medicine and edible gardening. Dr. Pierce practices with Lifestyle Telemedicine, helping patients reverse or improve conditions like diabetes, hypertension, fatty liver disease, and obesity through whole-food, plant-based nutrition, movement, sleep, stress management, and community.

He shares how his early work in global health—caring for families facing HIV, tuberculosis, and severe malnutrition in Africa and Latin America—reshaped his understanding of what “real” medicine looks like. Back in the U.S., frustrated by 15-minute visits and endless prescription refills, he pivoted into lifestyle medicine and longer, more meaningful visits where patients learn how to get to the root causes of their health issues.

You’ll hear how Dr. Pierce:

• Uses lifestyle medicine to help patients achieve sustainable plant-based weight loss, not just chase a number on the scale.
• Explains “natural GLP-1 support” with his memorable two G’s and three C’s—simple, everyday foods and spices that help with satiety and cravings.
• Leads group “food is medicine” visits for pregnant and postpartum patients, where groceries are delivered to their homes and they cook along live on Zoom.
• Thinks about prevention at key life stages—from preconception and pregnancy through perimenopause and beyond.
• Fell in love with gardening, now growing multiple fruit trees, vegetables, mushrooms, and more, and how this living garden serves his family’s health, microbiome, and mental well-being.
• Helped create The Edible Garden: Quick Start Guide for the Plantrician Project to make growing your own food less intimidating and more joyful.

If you’ve ever wondered how to make plant-based eating feel sustainable, how to support weight loss without white-knuckle dieting, or how to start even a tiny edible garden for yourself or your family, this conversation is packed with practical ideas and a whole lot of hope.

Resources & Links

• Dr. Jeffrey Pierce’s Lifestyle Telemedicine profile https://lifestyletelemedicine.com/find-your-doctor/jeffrey-pierce/
• Dr. Pierce’s personal website (blog, garden, resources): https://jeffpiercemd.com/
• Lifestyle Telemedicine (practice home): https://lifestyletelemedicine.com

• Plantrician Project Quick Start Guides (plant-based, kids, potlucks, and edible garden guides): https://plantricianproject.org
• California Rare Fruit Growers (for listeners interested in unusual varieties, grafting, and fruit trees): https://crfg.org

• Your Body in Balance by Neal Barnard, MD (hormones, menopause, endometriosis) https://www.pcrm.org/your-body-in-balance
• Physicians Committee for Responsible Medicine (PCRM) – https://www.pcrm.org
• NutritionFacts.org – research-based videos and articles https://nutritionfacts.org

• Food-as-Medicine style group visits through Dr. Pierce’s county program 
  • Live, virtual group visits for pregnant and postpartum women
  • Delivered groceries + cook-along classes + lifestyle Q&A with a physician
• American College of Lifestyle Medicine (ACLM) – background on lifestyle medicine training & board certification: https://lifestylemedicine.org

• The Biggest Little Farm (and its sequel) – regenerative, diversified farm story and soil-health inspiration: https://www.biggestlittlefarmmovie.com

• Natural GLP‑1 support – “two G’s and three C’s”:
  • Greens: especially leafy greens with thylakoids (e.g., spinach, other dark leafy greens)
  • Groats: intact whole grains like barley, oat groats, wheat berries, rye berries, farro, spelt, 
  • Cinnamon
  • Curcumin (turmeric’s active compound)
  • Cayenne
• Indoor / small-space options:
  • Sprouting (e.g., broccoli sprouts, beans, lentils) on the counter
  • Herb pots or small fruit trees in containers
  • Vertical planters or wall-mounted systems for greens
• Composting options:
  • Traditional backyard compost & leaf mulching
  • Worm composting (vermicompost)
  • Electric indoor composters (like Mill and similar devices) for kitchen scraps

"When you put fiber on your plate, you aren't just eating; you are performing a clinical intervention on your own inflammation." Kylie Buckner, RN

Most people think fiber is just about “staying regular.” But as a Master’s-prepared nurse, yoga teacher, and wellness coach, I know fiber is actually one of the most powerful, evidence-based clinical tools you can put on your plate.

In this episode, I’m filling in one of the missing pages in your body’s owner’s manual: What fiber actually does in your physiology—and exactly what to eat to get those benefits without blowing up your gut in the process.

We talk about how fiber-rich foods support your gut microbiome, increase short-chain fatty acids like butyrate, strengthen your gut barrier, and help regulate inflammation, blood sugar, cholesterol, and appetite. Then we turn it into a simple, doable fiber-forward plate framework you can start using today.

Ready to go deeper and actually live this way with structure and support?

If this episode sparked something in you and you’re ready to experience the power of a truly fiber-fueled, whole-food, plant-based lifestyle, I’d love to invite you to join me at the McDougall Immersion.

I’ll be teaching on fiber and gut health—and you’ll also get:

• Daily education from leading plant-based physicians and experts
• Hands-on guidance with what to eat and how to prepare it
• A supportive community of people making the same changes alongside you

If you’ve been waiting for a sign to stop dabbling and start truly caring for your microbiome, blood sugar, and inflammation…this might be it.

👉 Learn more and see upcoming dates here: McDougall Immersion – Official Program Info Also check out one of my favorite books on the Microbiome, gut health, and why Fiber became MY favorite "F-Word"....  “Fiber Fueled” by Dr. Will Bulsiewicz A fantastic, evidence-based deep dive into the gut microbiome, fiber, and how plant diversity can transform your digestive and overall health.  Fiber Fueled by Dr. Will Bulsiewicz

"You choose your choice. You might not choose the stressor, the schedule, or the diagnosis, but you can choose the input. Pre-flection is the art of choosing the version of you that you’re becoming." - Kylie Buckner RN

Stop setting resolutions and start writing your own owner’s manual.

Most of us were never given an owner’s manual for our bodies. We understand how our blenders work better than we understand our own nervous systems, blood sugar, or habit loops. This New Year’s Day, Master’s-prepared nurse and wellness coach Kylie Buckner, RN is throwing out the high-pressure resolutions and introducing a more powerful, evidence-based concept: Pre-flection.

In this episode, we explore why your brain "doesn't like it when you change your mind" and how to work with your biology instead of against it. We’re moving past simple reflection and into the "Choice Lens"—the realization that while we don't choose our circumstances, we always "choose our choice" when it comes to our daily inputs.

In this episode, you’ll learn:

• The 3-step Pre-flection process to turn last year’s data into this year’s alignment.
• How to optimize your "choice architecture" across four key domains: Food, Movement, Supplements, and Socialization.
• The physiology of habits: Why small, repeated upgrades beat massive overhauls every time.
• A guided New Year’s ritual to help you identify the one "next best choice" your future self is asking for.

Whether you’re feeling energized or exhausted this January 1st, join us for a conversation that is equal parts science and soul, designed to help you show up for your most optimal, aligned year yet.

Ready to turn pre-flection into action?

If this episode resonated with you and you're ready to stop guessing and start healing, I'm opening 15 exclusive spots in The Inflammation Reset—our comprehensive group coaching program designed to lower inflammation, skyrocket your energy, and help you reach your ideal weight using evidence-based strategies across Fuel, Movement, Mindset, Restoration, and Automation.

This is a ruthlessly effective system that gives you everything you need to take total control of your health once and for all.

👉 Apply now: www.evolution-health.co/schedule

“Once you have the right food guidelines in place, you don’t have to count calories or measure portions. You get full on foods that actually lower inflammation.” – Cassandra Sampson, MS RD

In this episode of the Green Glow Podcast, Kylie is joined by friend, neighbor, and fellow plant-based mama Cassandra Sampson, MS, RD—a plant-based registered dietitian who works with the Paddison Program for Rheumatoid Arthritis and has extensive experience in weight loss and life after bariatric surgery. Kylie and Cassandra share how they unexpectedly met at a YMCA fitness class, discovered they were doing nearly identical work in the world, and are both raising their young children plant-based while helping clients reduce inflammation, improve gut health, and reclaim their energy.

Cassandra opens up about her journey from traditional clinical and bariatric settings—where she was expected to promote high-protein, low-carb, meat-heavy protocols—to fully embracing a whole-food, plant-based, oil-free approach. She explains how she now helps clients with RA and other inflammatory conditions use food, movement, and mindset to dramatically improve their quality of life. They discuss the power of community, the courage it takes to go plant-based in a meat-centric culture, practical tools for families raising plant-based kids, and why simple habits like consistent exercise and cutting out processed foods, artificial sweeteners, and oils can be game-changing for inflammation. You’ll also hear about Cassandra’s upcoming role as a presenter at the McDougall 12-Day Intensive, and why she’s so passionate about making evidence-based nutrition both realistic and sustainable for real families.

Cassandra & Her Work

• Work with Cassandra 1:1 (virtual): https://cassandragolden.com/
• FB: Nutrition Nibbles Consulting

• Paddison Program for Rheumatoid Arthritis & Inflammatory Arthritis: Paddison Program

Experience the power of an eating program that actually works. Cassandra and I are thrilled to be teaching at the next McDougall 12-Day Intensive starting January 23rd. If you’re ready to move from restriction to abundance and see real clinical results in less than two weeks, register here to join our community!

"The body never stops trying to heal. Once you stop attacking it with the wrong foods, it rebounds incredibly fast.” – Heather McDougall

In this episode of the Green Glow Podcast, Kylie sits down with Heather McDougall, CEO of the McDougall Program and daughter of plant-based pioneer Dr. John McDougall, for a heartfelt conversation about the power of simple, starch-centered eating. Heather shares what it was like growing up in a household where food was medicine long before it was mainstream, including her own teenage "rebellion" and how she learned firsthand the impact of dairy and processed foods on her health. They unpack the core principles of the McDougall approach—an oil-free, whole-food, starch-based diet—and why focusing on potatoes, rice, and beans is the non-negotiable key to satiety, energy, and long-term success.

They also explore the evolution of the 12-Day McDougall Intensive, a virtual program that brings medical supervision, daily support, and live education directly into participants’ homes. Heather describes the profound transformations she sees in just 12 days—from significant weight loss and medication reductions to improved sleep and lower inflammation—and why community and accountability are essential for making these changes stick. Whether you are looking to reverse chronic disease or simply want to understand what a sustainable, starch-based lifestyle looks like day-to-day, this conversation offers a grounded and inspiring roadmap for reclaiming your health. Ready to transform your health alongside me? I’ll be presenting at the upcoming 12-Day McDougall Intensive from January 23 – February 3. This is your chance to get medical supervision, daily 1:1 support, and the exact tools you need to lower inflammation and reclaim your energy. Spots are filling up—click here to join us and start your journey! Links and Resources:

• Main website & hub: Dr. McDougall Health & Medical Center
• 12-Day McDougall Program (Intensive): 12-Day Program
• Starch Solution Community (membership): Starch Solution Community
• Free McDougall Program (self-guided): Free McDougall Program
• Recipes (oil-free, starch-based): McDougall Recipes Library
• Education & medical topics: Education Hub

Books & Films Mentioned 

• The Starch Solution – John & Mary McDougall
• The McDougall Plan – John McDougall
• The China Study – T. Colin Campbell & Thomas Campbell
• Forks Over Knives – documentary film

McDougall Social Channels

• YouTube: Dr. McDougall on YouTube
• Instagram: @themcdougallprogram
• Facebook: Dr. John McDougall

"Resilience is the strength to bounce back after life knocks you down. But Pre-silience is the wisdom to be so present and aligned that you notice the subtle shifts before they become a struggle. It’s the difference between surviving the storm and being the one who was ready for it." - Kylie Buckner, RN

In this Glow & Go episode, Kylie introduces her signature concept of Pre-silience—the powerful blend of presence and resilience that helps you stay aligned before a health crisis hits.

Instead of only celebrating how well you "bounce back," Kylie invites you to notice your body’s whispers before it has to scream. Through the lens of immune health, she shares how daily presence, stress awareness, and proactive fueling can support your body’s internal security and repair team.

In just a few minutes, you’ll learn:

• What Pre-silience is and why it goes beyond traditional “resilience”
• How listening to your body and acting on what you hear is a radical act of self-care
• How stress, cortisol, and oxidation quietly handcuff your immune cells

Why proactive fueling with whole plant foods, polyphenols, and Vitamin C matters before you feel run down