The Rejuvenating Health Podcast – Détails, épisodes et analyse

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If you've noticed your New Year's Resolutions keep failing you, it's not because you’re weak. Your brain is wired to reject threat, restriction, and delayed rewards, so it's inevitable when you set yourself up for failure. Today, on this holiday edition, we unpack the science behind why all-or-nothing January makeovers spike cortisol, wreck sleep, and send you running back to quick dopamine hits like sugar, scrolling, and the couch. Then we map a better path: identity-first change, systems that fit your life, and tiny wins that make your brain want to repeat the behavior.

We get real about timing, too. January is dark, cold, and stressful; a terrible landscape for sweeping change, especially if you’re navigating perimenopause, low vitamin D, or high work and family demands. Instead of forcing a grind, we show you how to match habits to capacity, adjust frequency without losing consistency, and protect your streaks through seasons. You’ll learn how to make habits obvious, attractive, easy, and satisfying: set cues in your environment, bundle workouts with podcasts, shrink the first step to two minutes, and track wins to feed immediate dopamine.

Our toolkit replaces resolutions with systems that stick:

The science of habit stacking
Why Addition before subtraction makes it feel easier
How to shift from outcome goals to behaviour goals
How to think in sprints and quarters to keep change engaging and doable

If you’re ready to stop starting over, this is your blueprint. Share it with a friend who’s feeling the pressure, subscribe for more science-backed coaching, and leave a quick review to help others find the show.

What tiny habit will you add today?

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

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Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E138 | Alcohol 101: The Hidden Costs of Holiday Drinks

Saison 2 · Épisode 138

jeudi 18 décembre 2025 • Durée 22:49

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Parties everywhere, pressure from every angle, and a voice in your head saying you’ve “earned” that drink...

But let’s talk about what your body is actually experiencing and how to take back control without missing the fun. We unpack why alcohol feels like relief at first and why the rebound is so costly: dopamine dips, cortisol spikes, blood sugar crashes, and the cravings that follow. Then we map those ripples across hormones and metabolism; think estrogen dominance, low progesterone and testosterone, impaired thyroid conversion, and disrupted REM, that make fat loss, steady mood, and deep sleep feel out of reach.

It's way deeper than the science. We share the mindset and identity shifts that make change stick during the most triggering season of the year. You’ll learn how to pre-commit before events, navigate social pressure with grace, and use the drink delay rule to let urges pass. We also give you real-life replacements that satisfy the ritual without the crash: magnesium-calming mocktails, club soda over herb-and-juice ice cubes, and a blood sugar-friendly “margarita” that keeps your nervous system regulated.

If alcohol has become a nightly reward or a weekend reset, consider this your invitation to try something different. Curiosity beats shame, and practical tools beat white-knuckling. By honoring your biology and creating simple systems, you’ll protect your sleep, heal your gut, stabilize hunger, and make progress you can actually feel. Your future self will thank you.

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

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Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E129 | Discipline, Without The Punishment

jeudi 9 octobre 2025 • Durée 30:21

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What if discipline didn’t feel like punishment? We dig into a kinder, smarter way to create change by building a supportive “container” that fits your season of life, lowers stress, and actually sticks. Instead of rigid checklists or vague “do what feels good,” we map out a practical middle path with predictable minimums, flexible guardrails, and the tools that keep you moving when motivation dips.

Today, Lindsey & Laken unpack the two common extremes: super vigilant control on one side, laissez-faire drift on the other—and show how each can backfire. Through honest stories about food tracking, sleep boundaries, missed workouts, and even faith routines, we highlight how self-criticism sabotages progress while care-based structure makes it sustainable. You’ll learn why your nervous system matters more than willpower, how cortisol can derail well-intended plans, and why simple rules like “protein and fiber at each meal” outperform perfectionist tracking for long-term health.

We also get tactical: define one predictable minimum for sleep, movement, and meals; choose an accountability lever that fits your personality; and ditch the “start over Monday” script by simply continuing today. If comparison spirals keep you stuck, we’ll help you replace them with tools and context that meet you where you are. By the end, you’ll have a clear framework to transform discipline from a source of stress into a source of support—and a way to collect real evidence that your efforts are working.

If this conversation hit home, subscribe, share it with a friend, and leave a quick review to help more listeners find the show. What's one care-based adjustment will you try this week?

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

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Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E39: Hitting The Reset Button On Creating a Healthier Lifestyle: Sustainable Health Transformations Beyond New Year's Resolutions

Saison 1 · Épisode 39

jeudi 4 janvier 2024 • Durée 26:54

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Are you subscribed to the typical New Year's resolutions? Going on for a solid month and then falling back into the rat race and the hustle culture and finding yourself right back where you started by mid-February, if not worse off? Fear not! Today, Lindsey and Shawna take you through the ebbs and flows of maintaining those fresh-start intentions.

In today's show:

We're diving into why so many health goals fizzle out by February?
We're uncovering the secret weapon of a powerful 'why'?
From fasting insulin levels to inflammatory markers, we're giving you the rundown on using this data as your checkpoint for a healthier you throughout the year.

And for those moments when comfort zones feel too cozy, we're sharing why embracing a little discomfort could be the golden ticket to personal growth, and how a Rejuvenating Health coach could be the accountability partner you never knew you needed. Join us for an episode that promises to be as enlightening as it is empowering—because this year, we're not just making resolutions, we're making changes that last.

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

⁠⁠⁠⁠⁠⁠To rate and review the show on Spotify, click here⁠⁠⁠⁠⁠

Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E38: From Performance Athlete to Mindset Coach: Megan Henry's Tale of Triumph Over a Life-Threatening Health Scare

jeudi 28 décembre 2023 • Durée 30:42

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When Megan Henry decided to compete in skeleton, little did she know she'd be hurtling headfirst into a world of exhilarating highs and perilous lows. Join us this week as the ladies talk with Megan, a U.S. Army veteran and Former USA National Skeleton Athlete, who shares her gripping tale from the battlefield to the ice track, revealing the sheer grit required to excel in the niche sport of skeleton racing. Her story is a raw and real account of an athlete's journey through daunting challenges, including a life-threatening health scare that nearly cost her much more than a run for gold.
In today's show, we get into:

The importance of understanding the intricacies of women's health and the often-overlooked side effects of hormonal birth control.
Self-advocacy within the healthcare system.
Megan's new-found passion as she channels her experiences into her role as a mindset coach
The role mental fortitude plays in overcoming setbacks

Join us to hear how a critical, life-threatening situation can force a person into choosing to fight for their life and how you can learn from adversity, create time for self-care and embrace all of life's challenges no matter what.

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

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Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E37: Healing and Hope: Heather Gray's Journey Through Lyme Disease and the Power of Holistic Health

Saison 2 · Épisode 37

jeudi 21 décembre 2023 • Durée 36:42

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When Heather Gray, a battle-scarred warrior in the realm of health, sits down to share her story, you know it's time to pause and listen. She's not only a Functional Diagnostic Nutritionist and Bioenergetic Practitioner, but someone who's stared down Lyme disease, and celiac disease, and wrestled with the demons of childhood illness and trauma. Heather's narrative is riveting, not just because of her triumphs, but for the hope it offers; autoimmune diseases can be more than managed—they can be reversed.

Here's what we talk about:

Learn about Heather's story and her brush with suicide
Learn all about Lyme disease, the common pitfalls in its diagnosis and the innovative methods that Heather herself has used to uncover it.
We also explore the intricate dance of detoxification,
The harmful effects of mould, and how a holistic approach to health can be both a saviour and a strategy.

Learn more about our guest, Heather Gray:
Instagram
Podcast
www.thelymeboss.com

With over 27 years of personal experience, Heather Gray, a Functional Diagnostic Nutritionist and Bioenergetic Practitioner specializing in supporting clients with chronic and complex illnesses such as Lyme disease and Autoimmune diseases. With over 27 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief.

Her personalized approach as a practitioner, podcast host, and author, has helped countless clients reduce inflammation in the body and brain, improve gut health, and achieve optimal wellness.

She helps her clients get to the root cause of their symptoms and helps them take control of their health journey. Heather's approach is not only effective but also empowering.

Don't let chronic illness control your life. You can achieve the health and vitality you deserve

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

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Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E36: The Power of Hormones and Carbs: Understanding Your Body's Unique Needs with Coach Michelle Simmons

Saison 2 · Épisode 35

jeudi 14 décembre 2023 • Durée 36:24

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Are you ready to break the "no pain, no gain" myth? Prepare to be enlightened as we sit down with the accomplished endurance coach, Michelle Simmons, who brings a refreshing and holistic perspective to endurance training. With her wealth of experience in coaching and physiology, Michelle advocates for an individualized approach, underscoring the importance of understanding your body's unique needs and physiology.

On today's show:

We dive into a discussion on the impact of hormonal changes on exercise and recovery.
We unpack the role of hormonal balance and technology in enhancing performance and recovery
We highlight how hormonal swings can influence our daily lives
We explore the concept of the "fueling window" and the significance of prioritizing carbohydrates
We talk about the effects of popular trends like intermittent fasting on regular exercise.
Michelle shares her strategies for cultivating mindfulness in her daily life.

This episode is a fusion of wisdom and motivation for anyone aiming to balance digital consumption and physical wellness. Join us to learn about how Michelle chooses to lead a healthier and more balanced lifestyle and inspire her athletes to do the same.

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

⁠⁠⁠⁠⁠⁠To rate and review the show on Spotify, click here⁠⁠⁠⁠⁠

Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

35 | Embodying Wellness: Molly's Transformation through Rejuvenating Health and the Impact of Nutrition on Women's Weight Issues

jeudi 7 décembre 2023 • Durée 41:04

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Have you ever wondered how your relationship with food affects your overall well-being? Here's a heartwarming tale of Molly Kubow, who turned her life around through our holistic approach to health. She battled weight issues, body image struggles, and likely-endometriosis, but she found an oasis of wellness in Rejuvenating Health.

Today, Shawna and Lindsey dive into Molly's transformational journey, shedding light on the importance of resolving underlying health issues more than just weight loss.

In today's show:

We spotlight birth control, nutrition, and their impacts on young women's health and weight.
We share an intimate story about a woman's struggle to balance weight loss and body image against the backdrop of a prestigious university's gruelling academic demands.
We get a helpful reminder that we need to teach our children to embrace failure, love their imperfections, and navigate life's pressures in a healthy way.

We are excited to bring you an inspiring tale of a 26-year-old woman who waved goodbye to weight issues, fatigue, and anxiety by embracing a healthier lifestyle. Molly chose to invest in her health and the benefits unfolded beautifully - she lost weight, discontinued medications, and regained her zest for life. Her story's a shining example of how you too can make a change by investing in your health. It is the best gift you can give yourself and your loved ones.

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

⁠⁠⁠⁠⁠⁠To rate and review the show on Spotify, click here⁠⁠⁠⁠⁠

Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E34 | Breathwork, Communication and Self-Care: Insights From a First Responder with Coach Kyle Stubbs

Saison 1 · Épisode 34

jeudi 30 novembre 2023 • Durée 43:50

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On this week's episode, we had the pleasure of hosting Kyle Stubbs, an insightful coach for first responders who also serves as a full-time police officer. Kyle candidly shared his journey of emotional growth, shedding light on the common struggles of first responders, especially men when it comes to emotion management and maintaining relationships. His powerful revelations about the importance of a supportive community and the magic of self-development tools were an eye-opener.
Today we talk about:

Breathwork and how exploring how it can be instrumental in managing stress and enhancing communication.
Adding a new dimension to our communication discourse, we introduced "looping," a potent technique that fosters active listening and reflection.
The unique challenges faced by high-stress professions like first responders and medical professionals.
Valuable tips on balancing work and home life while navigating these demanding roles.

More information on our guest, Kyle Stubbs:
Website: https://www.kylestubbs.ca/
Follow along on Facebook and Instagram

Kyle founded Nine8 Wellness Inc. to flip the script on the current approach to first responder health, wellness, and mindset. As a husband and father of two, a current full-time police officer, as well as a former paramedic and firefighter he has experienced stress from every direction… regardless if it came from the job or at home. Kyle’s mission is to transform first responder health and wellness from the current fear based and reactive approach, to one that is both empowered and proactive.

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

⁠⁠⁠⁠⁠⁠To rate and review the show on Spotify, click here⁠⁠⁠⁠⁠

Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials:

E33: The Truth About Seed Oils

Saison 1 · Épisode 33

jeudi 23 novembre 2023 • Durée 17:04

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What if the everyday seed oils you cook with hold secrets to your health? With these plant-based oils being the center of heated debates in the wellness industry, we decided to put the noise to rest and uncover the truth. Listen in as Women's Health Nurse Practitioner, Lindsey Van Schoyck and Shawna Shaffer decode the stories behind seed oils. We reveal a surprising truth: seed oils, common in ultra-processed foods, pack a double punch.
Tune in to learn the truth behind this controversial debate. After today's show, you'll have a better understanding of:

What exactly seed oils are
How they are made and why that can cause health issues
How much, if any - are acceptable amounts in your diet
Why they get a bad rap in today's highly trend-oriented social media space

If you liked this episode, please consider sharing it out with a loved one and telling us what you think below with a kind review and rating on Apple or Spotify:

⁠⁠⁠⁠⁠⁠To rate and review the show on Spotify, click here⁠⁠⁠⁠⁠

Feel free to reach out at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rejuvenatinghealth.net⁠

And be sure to follow along on the socials: