Episode Title: Women's History Month: Stories of Women Who Turned to Nature for Solace, Inspiration, and Purpose

 Episode Number: 029

 Release Date: March 18, 2025

In this special episode, we celebrate Women's History Month by highlighting the incredible contributions of women in nature, conservation, and art. From groundbreaking environmentalists to inspiring poets, these women have left an indelible mark on the world. Join us as we dive into the stories of Wangari Maathai, Grandma Gatewood, and Mary Oliver, and explore how their work continues to inspire us today.

1. Introduction to Women's History Month (0:59)

   • The challenge of narrowing down the many amazing women in nature to feature in this episode.

   • Acknowledgment of the countless women who have made significant contributions to conservation, science, and art.

   • The idea of a potential spinoff podcast series dedicated to highlighting more women in nature.

2. Wangari Maathai: The Hummingbird Who Made a Difference (3:37)

   • Background: Wangari Maathai, a Kenyan environmentalist, political activist, and Nobel Peace Prize laureate, founded the Green Belt Movement.

   • Key Quote: "No matter who or where we are or what our capabilities, we are called to do the best we can."

   • The Hummingbird Story: A folktale about a hummingbird who, despite being mocked, does her best to combat a forest fire, inspiring others to join her.

   • Impact: Maathai's work led to the planting of over 30 million trees, empowered local women, and challenged political corruption in Kenya.

   • Legacy: Her story is a testament to the power of grassroots activism and the importance of individual action in addressing global challenges.

3. Grandma Gatewood: The Trailblazing Hiker (15:52)

   • Background: Emma Gatewood, known as Grandma Gatewood, was the first woman to hike the entire Appalachian Trail at the age of 67.

   • Her Journey: Despite a difficult upbringing and an abusive marriage, Gatewood found solace in nature and went on to hike the trail three times, inspiring the ultralight hiking movement.

   • Key Moments: Crossing rivers with the help of strangers, enduring hurricanes, and her fearless attitude toward life.

   • Legacy: Gatewood's story is a powerful reminder that it's never too late to pursue your dreams and that small acts of courage can lead to significant change.

4. Mary Oliver: The Poet of Nature (39:37)

   • Background: Mary Oliver, an American poet, is celebrated for her evocative poetry that celebrates the natural world.

   • Key Quote: "To pay attention, this is our endless and proper work."

   • Her Work: Oliver's poetry explores themes of nature, human experience, and the profound beauty found in everyday life.

   • Personal Connection: The host shares how Oliver's poetry has been a source of inspiration and comfort throughout her life.

   • Poems Read: "The Sun" and "Wild Geese" — both of which invite readers to pay attention to the world around them and find their place in the "family of things."

5. Closing Thoughts (56:32)

   • The importance of recognizing and celebrating the contributions of women in nature.

   • The idea that even small actions, like the hummingbird's drops of water, can lead to significant change when communities come together.

   • A call to listeners to explore the stories of more women in nature and to consider the impact of their own actions.

• Wangari Maathai: Environmentalist, Nobel Peace Prize winner, and founder of the Green Belt Movement.

• Grandma Gatewood (Emma Gatewood): First woman to hike the Appalachian Trail and a pioneer of ultralight hiking.

• Mary Oliver: Pulitzer Prize-winning poet whose work celebrates the natural world and encourages mindfulness.

• Books about Wangari Maathai: Wangari's Trees of Peace : A True Story From Africa by Jeanette Winter. Unbowed: A Memoir by Wangari Maathai. Wangari Maathai : The Woman Who Planted Millions of Trees by Franck Prévo
  

• Book about Grandma Gatewood: Grandma Gatewood's Walk by Ben Montgomery. Grandma Gatewood : Hikes the Appalachian Trail by Jennifer Thermes.

• Mary Oliver's Poetry Collections: Devotions, American Primitive, and Dream Work.

• Share Your Stories: If you know of other women in nature who inspire you, let us know!

• Explore Further: Check out the books and resources mentioned in this episode to learn more about these incredible women.

• Join the Conversation: Follow us on social media and share your thoughts on this episode using the hashtag #WomenInNature.

Closing Quote:
"Meanwhile, the world goes on. Meanwhile, the sun and the clear pebbles of the rain are moving across the landscape, over the prairies and the deep trees, the mountains and the rivers. Meanwhile, the wild geese, high in the clean blue air, are heading home again." — Mary Oliver, Wild Geese

Episode Title: Revisited: Rewilding Your Windowsill: Bringing Nature Indoors with Houseplants

Episode Number: 028

Release Date: March 11, 2025

1. Introduction to Simply Rewilding

• Allison and Kimberly introduce the podcast's mission: focusing on what's important, relearning lost skills, and reconnecting with nature.

• They share their personal journeys and how nature plays a role in their lives.

1. The Beauty of Nature Quotes

• Kelly shares a meaningful quote about nature and patience, sparking a discussion on how it applies to life and gardening.

1. Kelly's Journey to Gardening

• Kelly talks about her background and how she transitioned from a geography degree to running her own gardening business.

• She shares how working with plants brought her peace and joy, leading her to start her own business.

1. Inside Petal & Spade

• Kelly's business focuses on creating beautiful, artful gardens with a mix of colors, textures, and patterns.

• She discusses her love for foliage and the importance of experimenting with different plants.

1. Gardening Tips for Beginners

• Kelly offers advice for those new to gardening: start with the right plant for the right place, don't be afraid to fail, and learn as you go.

• She emphasizes the importance of understanding light, water, and temperature needs for plants.

1. Challenges of Gardening in Different Climates

• Kelly discusses the unique challenges of gardening in a subtropical climate, including dealing with intense heat, drought, and heavy rain.

• She highlights the importance of using native plants and understanding your specific environment.

1. The Importance of Observing Nature

• Kelly shares how observing and understanding your environment is key to successful gardening.

• She encourages listeners to spend time outdoors, notice changes in nature, and find joy in the little things.

1. Benefits of Indoor Plants

• Indoor plants can boost mood, improve mental health, and bring life into your home.

• Kelly debunks the myth that houseplants significantly purify the air and suggests focusing on their mental health benefits instead.

1. Working with Your Hands

• The mental and emotional benefits of working with your hands, whether it's gardening, crafting, or other activities.

• How gardening can be a family activity that builds community and connection.

1. Choosing Your First Houseplant

• Kelly's recommendations for beginner-friendly houseplants, including pothos, snake plants, and philodendrons.

• Tips for caring for these plants, including watering schedules and light requirements.

1. Favorite Houseplants

• Kelly shares her favorite houseplants and why she loves them.

• Allison and Kimberly also share their favorite plants and how they incorporate them into their homes.

1. Final Thoughts on Plant Care

• Kelly's final message: Bring a little bit of nature into your life, whether it's one plant or a hundred.

• The joy and mental health benefits of caring for plants, even if you're not a "plant person."

• Start Small: Begin with easy-to-care-for plants and gradually expand your collection.

• Pay Attention: Observe your plants and your environment to understand their needs.

• Don't Fear Failure: It's okay to make mistakes—learn from them and try again.

• Connect with Nature: Find ways to reconnect with the natural world, whether through gardening, spending time outdoors, or simply bringing a plant into your home.

• Houseplants as Friends: Treat your plants as living beings that bring joy and structure to your life.

• Kelly Kruger's Business: Petal & Spade – Find her on Instagram and Facebook.

• Gardening Inspiration: Follow Martha Stewart's gardener, Ryan McAllister, on Instagram for beautiful gardening ideas.

• Allison and Kimberly thank Kelly for sharing her wisdom and passion for plants.

• They encourage listeners to take small steps toward rewilding their lives, whether through gardening, spending more time outdoors, or simply bringing a plant into their home.

Follow Simply Rewilding on Instagram @SimplyRewilding for more nature-inspired content!

Episode Title: The Light Reborn: Reflecting on the Winter Solstice

Episode Number: 019

Release Date: December 24, 2024

Hosts: Allison and Kimberly

In this episode, we dive into the themes of light, renewal, and the cyclical nature of life as we approach the winter solstice. We reflect on how this time symbolizes new beginnings, contrasting it with the consumerism often associated with modern celebrations. Sharing our insights on the struggles of winter and the importance of rest, we emphasize the necessity of embracing a slower pace and using this reflective period to foster creativity and connection. We explore historical traditions like Yule and Saturnalia, highlighting their communal spirit and significance in connecting us to nature's rhythms. This conversation serves as an invitation for us to honor our roots, engage in meaningful rituals, and celebrate the promise of light that follows the darkest days.

https://www.goodreads.com/book/show/869603.The_Return_of_the_Light

Reach out to us at hello@simplyrewilding.com

 Episode Title: Home as a Sanctuary: Creating Spaces for Calm and Clarity

 Episode Number: 018

Release Date: December 17, 2024

Hosts: Allison and Kimberly

Episode Summary
 In this episode, we explore the concept of home as a sanctuary, emphasizing the importance of creating a cozy, intentional environment that nurtures mental health and well-being. Drawing inspiration from Cicero's timeless reflections on home comfort, we delve into clutter management, biophilic design, and sensory experiences that foster safety, connection, and relaxation. Practical advice is shared to help listeners transform their living spaces into personal retreats, with an emphasis on mindfulness and the Danish practice of hygge.

Key Takeaways

1. The Value of a Cozy Home
    1.1 Home environments can reduce stress, improve mood, and promote relaxation.
    1.2 Personalizing your home reflects your unique values and fosters emotional well-being.

2. Practical Tips for Cozy Living Spaces
    2.1 Start small by creating a "cozy corner" tailored to your needs.
    2.2 Use natural elements like plants, water features, and natural light to evoke tranquility (biophilic design).
    2.3 Integrate sensory elements—soft blankets, calming scents, or subtle sounds.

3. Mindfulness and Hygge
    3.1 The Danish concept of hygge celebrates coziness, simplicity, and the joy of the moment.
    3.2 Practicing mindfulness in your home environment enhances happiness and reduces anxiety.

4. Environmental Psychology and Intentional Design
    4.1 Studies reveal the positive mental health effects of well-designed spaces that emphasize safety and comfort.
    4.2 Choosing natural materials and colors can enhance connection to your environment.

5. Sustainability and Awareness
    5.1 Avoid artificial scents and candles to maintain a healthier living space.
    5.2 Embrace slow living by savoring simple pleasures, like a cup of tea or quiet moments by an LED "fireplace."

Referenced Studies and Resources

1. Biophilic Design and Mental Health Benefits: Insights into how natural elements in the home reduce stress and enhance well-being.

2. The Role of Personalized Decor in Mental Health: Research on how personalizing spaces increases feelings of control and comfort.

3. Effects of Scents on Cognitive Function: Study linking exposure to natural scents with improved memory and reduced neurodegenerative risks.

4. Hygge and Happiness: Exploration of Danish coziness practices and their impact on life satisfaction.

Chapters
 1:10 Embracing Home Comfort
 3:19 Benefits of a Cozy Home
 5:02 Personalizing Your Sanctuary
 8:14 The Power of Decor
 10:26 Crafting Your Cozy Space
 13:46 Intentional Home Environments
 18:56 Creating a Sense of Safety
 19:52 Sensory Experiences for Comfort
 21:48 Nature's Influence on Home
 28:49 Natural Materials Matter
 31:58 The Importance of Touch
 39:39 The Role of Scents
 46:05 Understanding Hygge
 48:36 Mindfulness in Coziness

Episode Title: Tracks in the Snow: Rewilding Your Winter

Episode Number: 017

Release Date: December 3, 2024

Hosts: Allison and Kimberly

In this episode, we challenge the notion of winter as a mere transitional phase, highlighting its unique joys and sensory experiences that deserve recognition. Through personal anecdotes, we reflect on how our perceptions of winter have evolved and encourage listeners to engage actively with the season's elements.
We discuss winter activities such as skiing, sledding, and stargazing, emphasizing the importance of being present in nature. Practical tips for dressing warmly and planning outdoor excursions enhance the winter experience while ensuring safety. Additionally, we celebrate the communal aspect of winter, advocating for gatherings and rituals that foster connection.
Ultimately, this episode invites listeners to embrace winter as a remarkable season worth celebrating, filled with potential and wonder amidst the chill.

 Episode Title: The Power of Gratitude: Small Practices, Big Impact

Episode Number: 016

Release Date: November 26, 2024

 Hosts: Allison and Kimberly

In this episode, we explore gratitude as a deliberate daily practice and discuss its power to transform our lives. We emphasize how nurturing gratitude—regardless of external circumstances—can help us stay grounded and resilient, especially during challenging times. We reflect on gratitude's many forms, from deep existential reflections to appreciating the small comforts in daily life.

We also share research that links gratitude to greater happiness, improved psychological well-being, and better sleep quality, as well as the positive effects of practices like gratitude journaling. Personal anecdotes illustrate how gratitude strengthens relationships and enhances our sense of connection to others. We also offer practical strategies to help listeners cultivate a consistent practice of gratitude, fostering appreciation for both people and possessions. Ultimately, this episode encourages the powerful choice to focus on gratitude every day as a path to a richer, more fulfilling life.

Episode Title: The Gift of Meaning: Emerson, Connection, and the True Value of Giving

Episode Number: 015

Release Date: November 19, 2024

Hosts: Allison and Kimberly 

This episode dives into the multifaceted world of gift-giving, inspired by Ralph Waldo Emerson's reflection that true gifts are pieces of oneself. We explore whether gifts should primarily reflect the giver's identity or cater to the recipient's preferences. Research supports the idea that recipients often value gifts that showcase the giver's personality and effort, emphasizing emotional connection over monetary value.

The discussion also examines societal expectations, such as holiday gifting and teacher gifts, and the tension between thoughtful and obligatory exchanges. We advocate for meaningful gestures, such as shared experiences, heartfelt letters, or acts of service, which carry deeper intimacy and connection than commercial items.

Finally, we tackle the concept of "dead weight" in gifting—unwanted presents that create waste. From nostalgic tokens like Breaking Bad's ramen noodles, to personal anecdotes of gifting missteps, we emphasize the power of intentionality, communication, and creativity in transforming gift-giving into a profound act of love and understanding.

Contact us at hello@simplyrewilding.com 

Episode Title: Rethinking Education: Rachel Tidd on the Power of Wild Learning

 Episode Number: 014

 Release Date: November 12, 2024

Hosts: Allison and Kimberly

In this episode, Rachel Tidd, founder of Wild Learning, shares her inspiring journey from traditional education to nature-based learning. Rachel's commitment to outdoor learning led to the creation of "Wild Math" and "Wild Reading," resources that incorporate natural elements into fundamental subjects like math and reading. Initially focused on homeschooling, these tools have now been embraced by some public schools, allowing for flexible, engaging ways to meet academic standards while promoting outdoor exploration.

Rachel highlights the many benefits of nature-based learning, from sensory integration to enhanced motivation and critical thinking. She offers practical tips for parents and educators on integrating outdoor learning, even in urban settings, and shares her passion for fostering sustainability. Her current research focuses on weaving sustainability concepts into language arts for elementary students, advocating for a holistic, interdisciplinary approach to education that not only imparts knowledge but empowers students with problem-solving skills and an appreciation for the natural world. Rachel's work encourages educators to use local resources creatively to make nature accessible for all, fostering a lifelong love of learning and the environment. For more resources, visit Discover Wild Learning or follow her on social media!

https://discoverwildlearning.com

Instagram: @discoverwildlearning

Episode Title: Breaking Up with Sugar: Final Sugar Challenge Reflections

Episode Number: 013

Release Date: November 5, 2024

Hosts: Allison and Kimberly

In this episode, we conclude our 30-day sugar challenge and reflect on the deeper, natural connections we have with sugar. We explore the tangled roots of emotional attachments to sugary foods and how these bonds can cloud our understanding of addiction—particularly when celebrations and traditions are entwined with sweet treats. We share personal stories of navigating family dynamics and the challenges of abstaining from sugar, while critiquing its pervasive presence in our modern world. This conversation invites listeners to reconnect with their natural instincts, reconsider their relationship with sugar, and join us on a journey toward a more balanced, mindful lifestyle.

Episode Title: The Simply Rewilding Halloween Special

 Episode Number: 012

 Release Date: October 29, 2024

Hosts: Allison and Kimberly

In this episode, we explore the psychological and cultural significance of Halloween, highlighting its role as a celebration of imagination and a communal experience that invites adults to reclaim their childlike wonder. We discuss how Halloween allows us to confront our fears within a safe context, serving as a 'parade of fears' that reflects our collective anxieties. The conversation delves into themes of mortality, reflecting on traditions that encourage appreciation for life, and the discomfort surrounding death. We also examine the uncanny connections between mythical creatures and real-life phenomena, fostering a deeper understanding of our fears and fantasies. Finally, we touch on natural burial practices, emphasizing the importance of ecological balance and cultural traditions that honor the cycle of life and death. This episode invites reflection on how Halloween encapsulates timeless human experiences and themes.

Links:

Suiting Dennis: A Family Story of a Green Funeral https://vimeo.com/145882693?__cf_chl_f_tk=YSCL.J8Jsq9Q6cLEPxZnGlV5abDYXboys7i3LOa2GV4-1730163384-1.0.1.1-hBcV6k1SSblMt_dIJtUjha6p5eKvHgAy5wkfTUHUH5A

The Positive Power of Negative Thinking by Oliver Burkeman https://www.nytimes.com/2012/08/05/opinion/sunday/the-positive-power-of-negative-thinking.html

We Croak App. https://www.wecroak.com/

Roger Williams. https://www.roadsideamerica.com/story/2210

Episode Title: The Mystery of Awe: Nature's Enigma Explored

Episode Number: 011

Release Date: October 22, 2024

Hosts: Allison and Kimberly

In this episode of Simply Rewilding, we reflect on our No Added Sugar Challenge, sharing personal struggles and insights. We explore the emotional implications of cutting out sugar, discussing self-soothing behaviors and how high aspirations can lead to both frustration and growth. Our conversation reveals personal revelations about our relationship with sugar, highlighting the hidden sugars in everyday foods and the psychological manipulation behind cravings. We emphasize the importance of mindful consumption and the need to break ingrained food habits, setting intentions for sustainable changes moving forward. Listeners are encouraged to join us on this transformative journey toward a healthier relationship with food.

Episode Title: House Plants: An Interview with Kelly Kruger of Petal and Spade

 Episode Number: 0010

 Release Date: October 15, 2024

 Hosts: Allison and Kimberly

In this episode of Simply Rewilding, hosts Allison and Kimberly interview Kelly Kruger, founder of Petal and Spade. Kelly shares her journey from aspiring park ranger to passionate gardener, discussing her boutique garden business and the artistry of container gardening. She emphasizes the importance of using native plants in Florida's subtropical climate and encourages beginners to embrace mistakes in their gardening journey. Highlighting the therapeutic benefits of plant care, Kelly inspires listeners to connect with nature, recommending beginner-friendly plants like snake plants and pothos. Her enthusiasm fosters a deeper appreciation for nurturing greenery in everyday life.

Make sure your house plants are safe for pets! To check, visit

https://www.aspca.org/pet-care/animal-poison-control/toxic-and-non-toxic-plants

Petal and Spade

https://www.instagram.com/petalandspadetampa/

Episode Title: Rewilding the Blue Ridge: Paula Whyman's Journey to Restore a Mountaintop Meadow

Episode Number: 027

Release Date: February 25, 2025

In this episode, we sit down with Paula Whyman, author of Bad Naturalist: One Woman's Ecological Education on a Wild Virginia Mountaintop. Paula shares her journey of restoring native meadows on a 200-acre property in the foothills of the Blue Ridge Mountains. From her initial idealistic vision to the challenges of invasive species, ecological whack-a-mole, and the delicate balance of ecosystems, Paula's story is one of perseverance, discovery, and rewilding. We dive into the importance of native plants, the interconnectedness of ecosystems, and how small actions can lead to big impacts in conservation. Whether you're a nature enthusiast, a gardener, or someone curious about ecological restoration, this conversation is packed with insights and inspiration.

Introducing Paula Whyman

• Paula's background and her book, Bad Naturalist, which chronicles her efforts to restore native meadows on a Virginia mountaintop.

• Her transition from suburban life to managing a 200-acre property, including 75 acres of open meadow.

The Pull of the Mountain

• How Paula's childhood fascination with nature evolved into a passion for native plants and ecological restoration.

• The pivotal moment she and her husband decided to take on the challenge of restoring a mountaintop meadow.

The Challenges of Ecological Restoration

• Dealing with invasive species, learning from mistakes, and redefining success.

• The importance of native plants and their role in supporting pollinators, birds, and other wildlife.

Dominion Rock and Human-Nature Relationships

• The symbolism of Dominion Rock and its connection to the history of human interaction with the land.

• How the land has been shaped by centuries of agricultural use, from apple orchards to cattle pastures.

The Interconnectedness of Ecosystems

• Examples of mutualism, such as the relationship between black cherry trees, caterpillars, ants, and pollinators.

• Why invasive species disrupt these delicate balances and the ripple effects on ecosystems.

What Can We Do?

• Practical steps for tackling invasive species in your own backyard.

• The importance of identifying native plants and supporting local ecosystems.

Rewilding Ourselves

• How Paula's relationship with nature has evolved through her restoration journey.

• The value of slowing down, observing, and connecting with the natural world.

The Joy of Small Victories

• Hearing the call of the northern bobwhite quail and spotting a kestrel as signs of progress.

• The Grassland Bird Initiative and efforts to support declining grassland bird species.

• On Invasive Species:"Invasive plants left their predators back home. They come here and reproduce without pressure, forming monocultures that native wildlife can't use."

• On Rewilding:"The more I look at things, the more curious I am about why they're there and what role they play. It's motivating and leads to action."

• On Success:"Start small, think big. It's okay to be idealistic. Even if the journey is harder than you thought, you're in it, and that's what matters."

Books:

• Wilding by Isabella Tree

• Nature's Best Hope by Doug Tallamy

• Apps/Tools:

• Picture This (plant identification app)

• iNaturalist (crowdsourced species identification)

• Organizations:

• Blue Ridge Prism (invasive species management resources)

• Grassland Bird Initiative

• Website: PaulaWhyman.com

• Newsletter: Subscribe for monthly updates on her mountain restoration journey.

• Social Media:

• Instagram: @paulawhymanauthor

• Blue Sky: @PaulaWhyman

• Mastodon: @PaulaWhyman

• LinkedIn: Paula Whyman

• Read the Book: Bad Naturalist  is available in hardcover, audiobook, and ebook formats wherever books are sold.

• Engage: Share your own ecological restoration stories or questions with Paula via her website or social media and email us at hello@simplyrewilding.com

• Take Action: Start small by identifying native plants in your area and replacing invasive species with native alternatives.

Paula Whyman's journey is a testament to the power of curiosity, persistence, and the profound impact one person can have on the natural world. Whether you're inspired to plant a native garden, tackle invasive species, or simply take a closer look at the world around you, this episode is a reminder that every small action contributes to a healthier planet.

Episode Title: The Mystery of Awe: Nature's Enigma Explored

Episode Number: 009

 Release Date: October 8, 2024

Hosts: Allison and Kimberly

In this episode, we delve into the complex nature of awe, discovering that it resists clear definition despite its documented benefits, such as enhanced social behavior. We share personal experiences that evoke awe, like witnessing the Grand Canyon, and discuss key components identified in research, including vastness and the need for shifting one's understanding.

We consider the impact of modern distractions on our capacity to experience awe and explore its connection to gratitude, recognizing how these feelings enhance our well-being and relationships. Ultimately, we emphasize awe's significance in enriching our experiences, even as we grapple with articulating its complexities.

Additional resources:

https://www.nasa.gov/podcasts/houston-we-have-a-podcast/the-overview-effect/

https://news.stanford.edu/stories/2022/09/power-awe-cosmos

"Approaching awe, a moral spiritual, and aesthetic emotion" (Keltner & Haidt, 2003)

Keltner, "AWE: The New Science of Everyday Wonder and how it Can Transform Your Life"

https://htwins.net/scale2/

https://www.poetryfoundation.org/poems/44481/on-first-looking-into-chapmans-homer

https://greatergood.berkeley.edu/article/item/awe_boosts_health

https://www.psychologytoday.com/us/blog/understanding-awe/201704/the-emerging-science-awe-and-its-benefitsthe 

https://www.positive.news/society/good-news-stories-from-week-17-of-2024/

 Episode Title: Grounded and Free: Navigating Life Beyond Sugar

 Episode Number: 008

Release Date: October 1, 2024

Hosts: Allison and Kimberly

In this episode, we examine the complex relationship between humans and sugar. We trace sugar's evolution from a luxury item tied to exploitation to its current status as a dietary staple, with Americans now consuming nearly two pounds of sugar per week.

We link excessive sugar intake to public health issues like obesity and diabetes. We explore how sugar mirrors drug addiction, influencing cravings and behaviors. Personal stories lead into our 30-day sugar challenge, encouraging listeners to reassess their habits and view food as essential nourishment rather than mere pleasure.

Resources:

Sugar: The Bitter Truth, Dr. Robert Lustig 

https://youtu.be/dBnniua6-oM?feature=shared

The Case Against Sugar, Gary Taubes

Episode Title: Nature's Farewell: The Cycle of Autumn

Episode Number: 007

Release Date: September 24, 2024

Hosts: Allison and Kimberly

In this episode, we explore the emotional nuances of autumn. We discuss the nostalgia and generational trauma tied to seasonal traditions, urging listeners to critically assess which customs serve them positively. Emphasizing self-care amidst holiday chaos, we introduce the concept of a "don't do list" to alleviate unnecessary pressures. We celebrate autumn's natural beauty and encourage engagement in seasonal activities, fostering gratitude and deeper connections with both nature and family as we navigate this reflective time.

The benefits of gratitude: 

1. *Improved Mental Health*: Gratitude lowers stress and reduces symptoms of anxiety and depression by decreasing cortisol and boosting neurotransmitters like dopamine and serotonin.
2. *Better Sleep*: Gratitude practices, such as journaling, improve sleep quality by calming the mind and regulating the hypothalamus. 
   
3. *Enhanced Immune Function*: Gratitude is linked to stronger immune responses and reduced inflammation, helping lower the risk of chronic conditions like heart disease.
4. *Pain Management*: Gratitude increases pain tolerance and helps reduce chronic pain by shifting focus away from discomfort. Source Links: 1. Positive Psychology: "The Neuroscience of Gratitude and Effects on the Brain" www.positivepsychology.com/neuroscience-of-gratitude 2. Mayo Clinic: "Feeling grateful improves health" www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/feeling-grateful-improves-health 3. American Heart Association: "Thankfulness: How Gratitude Can Help Your Health" www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/thankfulness-how-gratitude-can-help-your-health 4. Positive Psychology: "14 Benefits of Practicing Gratitude" www.positivepsychology.com/benefits-of-gratitude

Episode Title: Simply Rewilding Movement Challenge: Second Check In

Episode Number: 006

Release Date: September 17, 2024

Hosts: Allison and Kimberly

In this episode of Simply Rewilding, we wrap up our month-long movement challenge. We reflect on how integrating movement into daily life goes beyond completing tasks—it's about creating lasting habits that improve overall well-being. 

We start with a Stephen Guise quote, emphasizing how daily habits offer a sense of control, even in chaos. Drawing on stoicism, they discuss focusing on internal choices, like movement and hydration, to create positive change. 

Allison shares her joy in dynamic movement, like standing up without hands, focusing on intuitive understanding over tracking activity. Kimberly reflects on the challenges of finding time for movement amidst a busy life but remains committed to small steps, like holding weights during work meetings, and setting reason expectations when starting a new habit.  

The conversation also touches on redefining productivity, recognizing that activities like walking in nature are essential for restoration. They conclude by inviting listeners to continue their movement journeys and reflect on how even small actions can have a big impact. 

Tune in next week as we transition to autumn! 

Here is some additional reading on topics we discussed in this episode: 

Importance of Developing Balance 

Balance is key for maintaining functional mobility and preventing falls, especially in older adults. Exercises that improve balance, such as yoga, tai chi, and specific balance workouts, strengthen core muscles and enhance coordination. These benefits are vital for overall fitness and long-term health. 

Resources: 

• National Institute on Aging. (2021). Balance exercises. National Institutes of Health. https://www.nia.nih.gov/health/balance-exercises 

• Liu, H., & Frank, A. (2019). Tai chi for improving balance and reducing falls: A systematic review. Cochrane Database of Systematic Reviews, (2). https://doi.org/10.1002/14651858.CD009662.pub2 

• Harvard Health Publishing. (2020). Yoga for better balance. https://www.health.harvard.edu/staying-healthy/yoga-for-better-balance 

BJ Fogg and the Tiny Habits Method 

BJ Fogg is a behavioral scientist who developed the Tiny Habits method. His approach encourages small, achievable habit changes that can lead to long-term success without the need for willpower. 

Resources: 

• Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. 

• Fogg, B. J. (2009). A behavior model for persuasive design. Proceedings of the 4th International Conference on Persuasive Technology. https://doi.org/10.1145/1541948.1541999 

Getting Up from the Floor Without Using Hands 

Research suggests that the ability to get up from the floor without using your hands is a marker of longevity and overall physical fitness. It reflects strength, balance, and flexibility. Studies show that those who can perform this task unaided have a lower risk of mortality. 

Resources: 

• de Brito, L. B., Ricardo, D. R., de Araújo, D. S. M., Ramos, P. S., Myers, J., & Araújo, C. G. S. (2012). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892-898. https://doi.org/10.1177/2047487312471759 

• McGill, S. (2013). Getting up from the floor: A simple test of longevity. Scientific American. https://www.scientificamerican.com/article/get-up-off-the-floor/ 

Episode Title: Simply Rewilding Movement Challenge: Second Check In

 Episode Number: 005

 Release Date: September 10, 2024

Hosts: Allison and Kimberly

In this episode, we'll see how the co-hosts are faring in this stage of the movement challange and discuss common barriers to embracing roles as "movers." We emphasize the importance of inclusivity and enjoyment over perfection. We share personal reflections on overcoming intimidation in starting new activities, advocating for a holistic approach that integrates movement into daily life, and encourage self-compassion. We also address external factors like weather that impact routines and highlight the gradual process of incorporating new forms of exercise, such as Pilates. Ultimately, we conclude that identity in movement is fluid, urging everyone to embrace their unique journeys and redefine what it means to engage actively in their well-being.

Join the Conversation: Share your experiences and tips or submit your questions or comments at hello@simplyrewilding.com. We would love to hear from you!  

Episode Title: Simply Rewilding Movement Challenge: First Check In

Episode Number: 004

 Release Date: September 3, 2024

Hosts: Allison and Kimberly

Description:

Welcome to the inaugural check-in for our Movement Challenge! In this episode, we're diving into the first progress report of our movement journey. Whether you're a seasoned athlete or just starting to incorporate more physical activity into your daily routine, this episode is designed to help you stay motivated, track your progress, and overcome any obstacles you might be facing.

Hear from our hosts about their experiences since the challenge began. We'll discuss what's working, what's not, and how to adapt your approach for better results.

Episode Title: Walking, Climbing, and More: How Daily Movement Shapes Our Health

Episode Number: 003

Release Date: August 27, 2024

Hosts: Allison and Kimberly

Description:

The podcast explores the significance of embracing natural, fluid movement in our daily lives, encouraging a shift away from structured exercise to a more dynamic approach to physical activity. Practical tips are provided for seamlessly integrating movement into everyday routines, making it a consistent and natural part of life. 

The conversation highlights the numerous physical benefits of regular movement, such as improved strength, flexibility, and overall health. Movement is also examined from a holistic perspective, considering its impact not only on the body but also on the mind and spirit, promoting a balanced and healthy lifestyle. The podcast delves into how movement can positively affect emotional well-being, helping to manage stress, anxiety, and other emotional challenges. 

Scientific insights are shared on how movement fosters connection within the body and with the surrounding environment, underscoring its role in human evolution and social bonding. The importance of movement in enhancing learning and cognitive development is also explored, suggesting that physical activity can improve focus and memory.  The podcast then examines how movement can spark creativity, encouraging new ways of thinking and problem-solving by engaging the body in dynamic activity. 

The discussion further explores how movement can bring people together, fostering a sense of community and shared purpose through group activities and communal practices. The podcast concludes with a call to action, challenging listeners to take up a movement challenge, integrating more natural movement into their lives and observing the positive changes it brings. 

Introducing Katy Bowman and Her Work 

Katy Bowman is a prominent biomechanist, author, and speaker known for her groundbreaking work in the field of movement and natural alignment. She advocates for a lifestyle that integrates movement into daily activities, rather than relegating it to a specific workout time. Her approach emphasizes the importance of varied, natural movements to enhance physical health and overall well-being. 

Katy has authored several books, including the bestseller Move Your DNA, which explores the impact of modern sedentary lifestyles on our bodies and how incorporating more natural movement can lead to better health. She is also the creator of the popular podcast, Move Your DNA, where she shares insights on movement, alignment, and health, often featuring expert interviews and practical tips. 

Katy Bowman's work extends beyond just exercise; she encourages people to rethink how they engage with their environment, making small changes that can lead to big improvements in health. Her teachings cover a wide range of topics, from the benefits of walking barefoot to the importance of incorporating squatting into daily life. 

For more information, you can visit her official website, where you can find her blog, resources, and more about her programs. Katy is also active on social media platforms: 

• Instagram: @nutritiousmovement 

• Twitter: @NutritiousM 

• Facebook: Nutritious Movement 

You can listen to her podcast Move Your DNA on various platforms, including Apple Podcasts. 

Introducing Tony Riddle and His Work 

Tony Riddle is a natural lifestyle coach, ultra-endurance athlete, and advocate for living in harmony with our environment. Known as "The Natural Lifestylist," Tony has dedicated his life to helping people reconnect with their natural state through practices that include natural movement, mindful living, and sustainable habits. His work emphasizes the importance of aligning modern living with ancient human practices to achieve better physical, mental, and emotional well-being. 

Tony's approach to health and wellness is holistic, integrating not only movement but also sleep, nutrition, and connection with nature. He is widely recognized for his feats of endurance, such as running the length of Great Britain barefoot, which highlights the human body's natural capabilities when properly conditioned and aligned. 

Tony shares his philosophy and insights through various platforms, including his book, Be More Human, where he delves into how modern life has distanced us from our natural state and offers practical solutions to realign with our innate human abilities. His teachings encourage people to make small, incremental changes that lead to profound improvements in health and lifestyle. 

For more information on Tony Riddle's work, you can visit his official website, where you'll find resources, programs, and details about his coaching services. Tony is also active on social media, where he shares tips, inspiration, and insights: 

• Instagram: @thenaturallifestylist 

• Twitter: @Tony_Riddle 

• Facebook: Tony Riddle 

You can listen to his podcast, The Natural Lifestylist, available on Apple Podcasts and other platforms, where Tony discusses a wide range of topics related to natural living, featuring interviews with experts and practical advice for integrating natural principles into everyday life. 

References for This Episode: 

1. Exercise and Cognitive Function: 

• "Exercise counteracts declining hippocampal function in aging and Alzheimer's disease" 
  PubMed 
  This study explores how regular exercise can mitigate the decline in hippocampal function associated with aging and Alzheimer's disease. 

1. Exercise and Brain-Derived Neurotrophic Factor (BDNF): 

• "A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor" 
  NCBI 
  This meta-analysis reviews the positive effects of exercise on BDNF levels, which are crucial for brain health and cognitive function. 

• "Exercise improves depression through positive modulation of brain-derived neurotrophic factor (BDNF). A review based on 100 manuscripts over 20 years" 
  Frontiers in Physiology 
  This comprehensive review discusses how exercise positively influences depression by modulating BDNF levels, synthesizing findings from over 100 manuscripts. 

1. Neuroanatomy and Altered States of Consciousness: 

• "Functional neuroanatomy of altered states of consciousness: The transient hypofrontality hypothesis" 
  PDF Download 
  This paper presents the transient hypofrontality hypothesis, which relates altered states of consciousness to changes in brain function during exercise. 

1. Exercise, Memory, and Non-Exercise Movement (NEAT): 

• "Exercise counteracts declining hippocampal function in aging and Alzheimer's disease" 
  PubMed 
  This study is emphasized again for its importance in supporting hippocampal health, especially in aging populations. 

• "The Role of Exercise in Enhancing Learning and Memory" 
  APA Journal Article 
  This article explores how physical activity contributes to improved learning and memory. 

• "The Impact of Physical Activity on Cognitive Function" 
  ScienceDirect 
  A detailed examination of the connection between physical activity and cognitive performance. 

• Additional Insights on NEAT: 

• "Non-Exercise Activity Thermogenesis (NEAT) and Health" 
  Verywell Fit 
  This article highlights how daily activities, such as cooking or walking, significantly contribute to calorie expenditure and overall health beyond structured exercise routines. NEAT is linked to reduced risks of metabolic syndrome, cardiovascular events, and other health benefits. 

• "NEAT 101: The Benefits of Non-exercise Activity" 
  Revelation Wellness 
  This guide emphasizes the importance of integrating small, non-exercise movements throughout the day to improve health, reduce sedentary behavior, and enhance overall well-being. 

• "NEAT and Your Health" 
  Dr. Scott Lear 
  Discusses the broader implications of NEAT on health, including reducing the risk of heart disease and improving metabolic rates. The article also provides practical tips for increasing NEAT in daily life, such as fidgeting, using stairs, and standing while working. 

1. NEAT and Children: 

• "The Benefits of Movement for Youth: a Whole Child Approach" 
  Springer Link 
  This paper synthesizes studies on how regular movement, including non-exercise activities, can improve youth health, cognition, and academic performance. It highlights the importance of integrating movement into children's daily routines to support their overall development. 

• "Physical Activity and Academic Performance in School-Age Children: A Systematic Review" 
  MDPI 
  This review discusses the significant impact of physical activity, including NEAT, on cognitive function and academic achievement in children. It suggests that regular, varied physical activities can enhance both mental and physical health, leading to better academic outcomes. 

Episode Title: Spontaneity Under the Stars: Rewilding through Road Trips and Camping

 Episode Number: 002

 Release Date: August 20, 2024

Hosts: Allison and Kimberly

---

Description:

In this episode of Simply Rewilding, we explore the transformative power of nature through road trips and camping. We share our stories of unexpected discoveries and the joy of spontaneity while traveling. We discuss the balance between planning and serendipity, emphasizing how these adventures can deepen our connections with nature and family. We reflect on how children adapt to new environments, teaching us that fulfillment comes from experiences rather than possessions. Ultimately, we encourage listeners to venture into nature—be it a local park or a grand road trip—and find their own moments of awe and inspiration.

Join the Conversation: Share your sunlight experiences and tips or submit your questions or comments at hello@simplyrewilding.com. We would love to hear from you!  

---

 If you enjoyed today's episode, please rate and review us on your favorite podcast platform! Your feedback helps us bring more content that matters to you. Don't forget to subscribe so you never miss an episode of Simply Rewilding.

 - Music: "Wildflowers" by Gyom

---

Episode Title: Basking in Benefits: The Life-Enhancing Magic of Sunlight

Episode Number: 001

Release Date: August 12, 2024

Hosts: Allison and Kimberly

---

Description:

In this episode of Simply Rewilding, we dive into the many benefits of sunlight and why it's so crucial for our overall well-being. Join us as we explore the science behind sunlight's impact on our health, from boosting mood to improving sleep quality. We also discuss practical tips for soaking up the sun and how to integrate these habits into your daily routine.

Thank you for tuning in to Simply Rewilding!  See you next time, and remember to let the sunshine in!

Join the Conversation: Share your sunlight experiences and tips or submit your questions or comments at hello@simplyrewilding.com. We would love to hear from you!  

---

If you enjoyed today's episode, please rate and review us on your favorite podcast platform! Your feedback helps us bring more content that matters to you. Don't forget to subscribe so you never miss an episode of Simply Rewilding.

---

Next Episode Teaser:

In our next episode, we'll be exploring the lessons we can learn from nature during road trips! Stay tuned!

---

- Music: "Wildflowers" by Gyom

Welcome to Simply Rewilding! We're thrilled to introduce our brand new podcast designed for those feeling overwhelmed and yearning for simplicity and a deeper connection with nature. Join us as we explore practical ways to unwind, embrace simplicity, and reconnect with the natural world. Whether you're seeking tranquility amidst the chaos or eager to rediscover the beauty of the outdoors, our podcast is here to guide you on this rejuvenating journey. Stay tuned for insightful conversations, inspiring stories, and actionable tips that will help you cultivate a more balanced and fulfilling life. Welcome to Simply Rewilding—where simplicity meets serenity.

Episode Title: From Blue Light to Sunlight: Dr. James Gass on Optimizing Light for Health

Episode Number: 026

Release Date: February 18, 2025

In this episode, we explore the science of light and its profound effects on human health, circadian rhythms, and well-being with James Gass, a PhD physicist and expert at Ocean Optics. James breaks down the differences between natural sunlight and artificial light, explaining how wavelengths like blue light impact our eyes, skin, and sleep. We discuss the hidden dangers of flicker in artificial lighting, its role in eye strain and migraines, and why high-quality lighting with a high Color Rendering Index (CRI) and appropriate Correlated Color Temperature (CCT) is essential for health. James also shares practical tips, such as using blue-blocking glasses, enabling "night mode" on devices, and investing in flicker-free LEDs to mimic natural light cycles. The conversation highlights the irreplaceable benefits of sunlight and offers actionable strategies to optimize indoor lighting for better sleep, productivity, and overall well-being.

• Blue Light: Essential for daytime alertness but harmful at night. Use blue-blocking strategies in the evening.

• Flicker: Even imperceptible flicker can cause eye strain, migraines, and anxiety. Opt for flicker-free lighting.

• Light Quality: High-CRI (95+) and low-CCT (2200–3000K) bulbs improve color accuracy and comfort.

• Sunlight: Get outside daily, especially in the morning and evening, to support circadian rhythms and overall health.

• Practical Tips: Invest in high-quality LEDs, use blue-blocking glasses, and enable "night mode" on devices.

• Ocean Optics: https://www.oceanoptics.com/ James's company specializing in light measurement devices.

• CRI (Color Rendering Index): A metric for evaluating light quality.

• CCT (Correlated Color Temperature): A measure of light color, with lower values (e.g., 2200K) being warmer and less blue.

• Blue-Blocking Glasses: An effective tool for reducing blue light exposure in the evening.

• Slow-Mo Phone Cameras: A simple way to detect flicker in lighting.

• On Blue Light: "Blue light isn't inherently bad—it's about timing. We need it during the day to stay alert, but it's crucial to cut it out at night to support sleep."

• On Flicker: "Even if you can't see flicker, your brain can. It's like a constant, low-level stressor that adds up over time."

• On Sunlight: "There's no substitute for natural sunlight. It's the gold standard for regulating our circadian rhythms and overall health."

Episode Title: Reclaiming the Night: How Darkness Shapes Our Biology and Culture

Episode Number: 025

 Release Date: February 11, 2025

In this episode, we embark on a exploration of darkness and night—a topic that has captivated us through extensive research and contemplation. What began as an examination of fear and danger has evolved into a deeper appreciation for the nuanced beauty and significance of darkness in our lives.

We kick off the conversation by discussing a thought-provoking book that delves into the human experience of darkness throughout history. The dialogue it inspired sheds light on the inherent dangers of night and contrasts them with modern perceptions of darkness. From safety concerns to socio-cultural explorations, darkness remains a complex and multifaceted subject.

As we reflect on our own relationships with night, we uncover how societal fears intersect with personal experiences. The struggle to articulate what it means to embrace darkness leads us to consider its vast implications for contemporary life. Biologically and socially, humans have evolved in harmony with the cycles of day and night, yet modern advancements—like artificial light—have disrupted these natural rhythms, contributing to sleep disorders, chronic stress, and a disconnection from the environment.

We also explore the cultural significance of nighttime, particularly its role in inspiring creativity and reflection. However, the growing issue of light pollution threatens our ability to connect with the night sky. A personal anecdote about the fading visibility of the Milky Way from a suburban home underscores the loss of our ancestral bond with the cosmos. This loss carries both literal and metaphorical weight, prompting us to question what we've sacrificed in our pursuit of progress.

Throughout the episode, we grapple with the fear of the unknown that persists in societal attitudes toward darkness. While artificial light has allowed us to dominate the night, it has also eroded the rituals and tranquility that once defined evening hours. We advocate for a return to experiencing true darkness as a means of reconnecting with ourselves and the natural world—a practice essential for mental and emotional well-being.

As we conclude, we recognize the profound connection between darkness, creativity, and rest. This episode sets the stage for future discussions on how artificial light has reshaped our relationship with night and offers actionable steps to reclaim our right to darkness. By embracing the night, we can foster a deeper understanding of ourselves and honor the cyclical nature of life that has shaped humanity for millennia.

• Darkness is more than just the absence of light—it's a source of beauty, creativity, and reflection.

• Modern life's reliance on artificial light disrupts our natural rhythms, leading to sleep issues and stress.

• Light pollution has diminished our connection to the night sky, erasing a bond our ancestors cherished.

• Societal fears of darkness often overshadow its potential for tranquility and self-discovery.

•  Reclaiming darkness can improve mental and emotional well-being while reconnecting us to nature

Resources

At Day's Close: Night in Times Past by A. Roger Ekirch

All Through the Night by Dani Robertson

The End of Night by Paul Bogard

Nightwalking: A Nocturnal History of London by Matthew Beaumont 

Darkness: A Cultural History by Nina Edwards

Episode Title: Silence as an Invitation: Embracing Quiet for Self-Discovery and Renewal

Episode Number: 024

 Release Date: February 4, 2025

In this episode, we explore the multifaceted benefits of silence,  revealing its crucial role in enhancing brain health and mental well-being. We discuss studies that demonstrate how silence fosters brain cell production and aids cognitive recovery, emphasizing its  importance in educational settings. Drawing inspiration from historical figures like Beethoven and Emily Dickinson, we highlight how quiet can ignite creativity and productivity. We share practical strategies for integrating silence into daily routines, encouraging listeners to recognize silence as  a vital opportunity for introspection and rejuvenation in our noisy  world.

Links:

2013 Study on Silence and Brain Growth in Mice
  • Read about how two hours of daily silence promoted the growth of healthy hippocampal cells here:
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4087081/

2006 Study on Silence and Stress Reduction
  • This study examined how brief periods of silence between musical selections reduced stress markers (like blood pressure). You can check out more details here:
   https://pubmed.ncbi.nlm.nih.gov/16378782/
   (Note: If the full article isn't freely available, the PubMed abstract should provide a helpful summary.)

2014 Study on Memory Recall Improvement
  • Discover how a 10‑minute break in a quiet, darkened room boosted memory recall in both amnesic and healthy individuals:
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202268/

Kaplan's Attention Restoration Theory
  • For a deeper dive into the theory behind how quiet, restorative environments help us recover from mental fatigue, take a look here:
   https://www.researchgate.net/publication/232510722_The_Experience_of_Nature_A_Psychological_Perspective

Buckner et al. (2008) – The Default Mode Network
  • Explore how silence can activate the brain's default mode network, a system important for introspection and memory consolidation:
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695629/

Brefczynski‑Lewis et al. (2007) – Meditation and Brain Function
  • This study details measurable brain changes in long-term meditation practitioners, shedding light on how practices like meditation influence brain activity:
   https://www.ncbi.nlm.nih.gov/pubmed/17264931

Stansfeld & Matheson (2003) – Noise Pollution and Cognitive Overload
  • Learn more about how constant noise can lead to stress and overload, underscoring the importance of carving out silent moments:
   https://www.ncbi.nlm.nih.gov/pubmed/12951983

2017 PNAS Study on Silent Engrams and Memory
  • This emerging research explores the idea of "silent engrams" – memory traces that might be consolidated or reactivated through silence:
   https://www.pnas.org/content/114/12/E2406

Episode Title: Quieting Your Space: Simple Steps to Reduce Noise Pollution at Home

Episode Number: 023

Release Date: January 28, 2024

Hosts: Allison and Kimberly

In this episode, we explore our personal goals for the season, revisiting the objectives we set during our *New Beginnings* episode. We reflect on our progress, including our low-buy challenge, which has been easier than we initially expected. We discuss how minimal buying over the season has reshaped our mindset, revealing how little we truly need in daily life. By finding alternatives and noting desires without acting on them immediately, we've gained a deeper understanding of mindful consumption.

We then shift to decluttering, sharing our unique approaches to organizing our homes. We talk about maintaining a steady, incremental decluttering strategy, tackling small areas despite busy schedules. This method, as opposed to an all-or-nothing approach, has given us a sense of control and consistency, making the process more manageable and less overwhelming.

Next, we delve into the concept of noise and its impact on our well-being. Inspired by a quote from Ram Dass, we reflect on how cultivating quiet allows us to hear what truly matters—both in our environment and within ourselves. We discuss the physiological effects of noise pollution, linking chronic exposure to increased stress, cardiovascular issues, mental health challenges, and cognitive decline, especially in children. Research highlights the alarming health risks tied to modern living's rising decibel levels.

We explore specific decibel levels and their effects, noting how urban sounds we often ignore can harm our health. In contrast, nature's quieter sounds remind us that our hearing evolved in a much calmer auditory landscape. This realization underscores the importance of mitigating noise in our homes to protect our health and well-being.

We also share practical solutions for reducing noise pollution, particularly in home construction projects. We weigh the benefits of sound-dampening materials against aesthetic preferences, considering options like insulation, window designs, and landscaping to create peaceful spaces. Addressing noise isn't just about comfort—it's about safeguarding our health and reclaiming our ability to listen to what truly matters.

Throughout the episode, we encourage listeners to assess their own environments and take actionable steps toward quieter living. We exchange tips, such as using heavy curtains, rugs, solid-core doors, and insulation to minimize sound. A key theme emerges: by being mindful of sound and taking deliberate actions, we can create sanctuaries in our homes. This episode serves as a call to mindfulness in both consumption and noise, guiding listeners toward a more intentional and serene lifestyle.

World Health Organization – Guidelines on Environmental Noise:
 https://www.who.int/publications-detail/environmental-noise-guidelines-for-the-european-region

Centers for Disease Control and Prevention – Noise Levels and Hearing Protection:
 https://www.cdc.gov/nceh/hearing_loss/

National Park Service – Understanding Natural Soundscapes:
 https://www.nps.gov/subjects/sound/index.htm

 Episode Title: Healthy Homes, Clean Water: Simple Fixes for Better Water Quality

Episode Number: 022

Release Date: January 21, 2024

 Hosts: Allison and Kimberly

This conversation dives into alarming facts about water contamination both in the United States and globally. The hosts discuss how heavy metals, pathogens, synthetic chemicals, and even radioactive substances find their way into municipal and well-water systems. They emphasize that while the scale of the problem can be overwhelming, taking even small mitigation steps—like testing and targeted filtration—can go a long way in reducing exposure.

Highlights from the Discussion

At 0:59, the episode opens with surprising statistics on just how widespread water contamination really is. This leads into a reminder that faith in government regulations may be misplaced, especially because some smaller towns are exempt from state and federal standards.

By 1:29, the hosts address the unsettling reality that at least trace amounts of carcinogens are present in nearly every public water supply in the country, and that contamination issues vary seasonally or even daily.

Around 2:45, they note how overwhelming it can feel to learn that contaminants exist on such a large scale—everything from municipal lines to private wells is at risk. Despite the urge to feel helpless, the episode encourages mitigating risks where possible rather than shutting down in defeat.

At 4:09, there is a reminder that no one can do "everything," but even small steps in reducing toxins have real benefits. This parallels earlier discussions on air quality and highlights that every incremental improvement matters.

Around 6:02, the hosts address their "rewilding" perspective. They clarify that while ancestral living had to contend with certain natural contaminants, the modern era has introduced many more man-made threats. Mitigating these synthetic pollutants fits into a simpler, nature-aligned approach.

The pH of water, discussed at 7:43, frames the conversation around how acidic water can leach heavy metals (especially lead) out of pipes. The recommended range is generally 6.5 to 8.5, and understanding your water's pH is essential for pinpointing the biggest risks.

In the segment starting around 10:23, the hosts highlight that millions of homes may still have lead service lines or lead in soldered joints. They also discuss other heavy metals like cadmium, mercury, arsenic, copper, and aluminum, emphasizing that even trace amounts can have negative health effects.

The fluoride debate appears around 13:34, revealing how it's considered beneficial for pediatric dental health but potentially increases the risk of brittle bones and fractures among seniors. The broader conversation underscores how any chemical added to a water supply comes with trade-offs.

Later in the conversation, around 27:39, the hosts dive into pathogens—bacteria (like E. coli), viruses (like hepatitis), and parasites (like Giardia). Chlorine reduces some threats but also creates toxic byproducts such as THMs, known to be carcinogenic.

Synthetic chemicals, pesticides, herbicides, PFAS (forever chemicals), and microplastics come up around 33:56, illustrating how wide-reaching the pollution truly is. Many of these compounds disrupt hormone systems or accumulate over time, leaving unknown long-term health impacts.

Around 41:14, testing becomes the focus. The hosts recommend checking local water reports but advise supplementing that with private lab tests to get a full picture, including what leaches from household pipes. Boiling water or leaving it to run briefly are quick fixes when filtration isn't available, though filtration is deemed critical whenever resources allow.

By 48:31, they explore bottled water pros and cons. Bottled options might be cleaner than some tap water sources, but soft plastics can leach chemicals (especially in heat), and repeated screwing/unscrewing caps sheds microplastic into the water.

Discussion at 54:03 covers filtration technologies. Whole-house systems are comprehensive but can be costly. Under-sink units, faucet-mounted filters, and newer pitcher filters can be more budget-friendly. Reverse Osmosis (RO) systems produce very pure water but create wastewater. Even basic measures like Brita's "Elite" filters now address heavy metals, offering a simpler starting point.

In the final minutes near 1:00:45, the conclusion underscores that no single measure is perfect. Rather than aiming for total purity, listeners are encouraged to do whatever is feasible: test the water, take steps within their budget to reduce contaminant levels, and keep tracking developments and new filtration options.

Key Takeaways and Practical Tips

Testing the water, ideally right from your tap, is the most important first step. If comprehensive testing isn't possible, the second-best option is checking your local water report and using home testing kits for basic indicators like pH and heavy metals.

Avoid using hot tap water for drinking or cooking, since contaminants accumulate in hot water tanks. Run cold water for a short while to flush out pipes, especially if your pipes are older.

Filtration methods range from simple pitcher or faucet-based filters to high-end under-sink or whole-house systems. Start with what you can afford—even a modest filter that removes lead or chlorine byproducts is better than no filter.

Store bottled water correctly if you rely on it. Heat and direct sunlight can speed up plastic leaching. When possible, use larger, sturdier jugs or transfer bottled water into glass or steel containers for daily use.

References and Resources Mentioned

National Testing Laboratories: https://www.ntllabs.com

Tap Score by SimpleLab: https://www.simplelabtapscore.com

Safe Home Test Kits: https://www.safehometestkits.com

University Extension Labs (Search "[Your State] Extension Water Testing" for local services)

Brita Elite Filters: https://www.brita.com

Environmental Working Group Tap Water Database: https://www.ewg.org/tapwater

CDC Safe Water Info: https://www.cdc.gov/healthywater

Episode Title: A Breath of Fresh Air: How to Improve Your Home's Air for Better Health

Episode Number: 021

Release Date: January 7, 2024

Hosts: Allison and Kimberly

We continue our multi-part series exploring the critical role that healthy housing plays in supporting physical, mental, and social well-being. We move beyond just creating a cozy space and dive into the importance of maintaining a clean and healthy environment, especially when it comes to the air we breathe. We examine how factors like humidity, mold, and cleaning products can affect our health and advocate for a holistic approach to ensuring safe, breathable air in our homes. We share practical tips for improving indoor air quality, such as proper ventilation, effective cleaning methods, and the use of HEPA filters, along with the importance of reducing pollutants like pet dander and odors. We also discuss common household pollutants that can harm air quality and offer actionable steps for managing them. Our goal is to empower listeners with the knowledge and tools to create a healthier living environment that supports overall well-being.

Links:

AQI basics

https://www.airnow.gov/aqi/aqi-basics/ 

Nasa Clean Air Study

Back ground: https://spinoff.nasa.gov/Spinoff2007/ps_3.html 

Details for specific needs: https://www.co2meter.com/blogs/news/nasa-compiles-list-of-best-plants-to-clean-indoor-air?srsltid=AfmBOor6v5I22IvzOLvbR9glu_GeFJ7PfeW3cagI_20MbxpAj5Py03zU

The fantastic wiki: https://en.wikipedia.org/wiki/NASA_Clean_Air_Study

*note* This topic does have some controversy, with opponents saying the NASA data doesn't show reason to extend the findings to home environments. We don't agree with this opinion.

Household chemicals and cognitive decline

Scientific paper: https://www.cell.com/heliyon/fulltext/S2405-8440(24)13796-6 

Summary: https://www.thehealthy.com/alzheimers/news-study-household-products-raise-alzheimers-risk-china-october-2024/ 

How to build a Corsi-Rosenthal box

Written: https://engineering.ucdavis.edu/news/science-action-how-build-corsi-rosenthal-box

Video 1: https://youtu.be/lbWiZSsEqPg?si=s3rOfghmhjjbn6vV   (excellent)

Contact us at

Email: hello@simplyrewilding.com

Instagram: @simplyrewilding

 Episode Title: New Beginnings in Every Season: A Journey of Rebirth

 Episode Number: 020

 Release Date: December 31, 2024

Hosts: Allison and Kimberly

This episode explores the concept of continuous personal rebirth, drawing parallels to nature's cyclical patterns of renewal. Anchored by Gabriel Garcia Marquez's quote—"life obliges [us] over and over again to give birth to [ourselves]"—the hosts discuss how embracing change can be both empowering and intimidating. They underscore the importance of a growth mindset, self-compassion, and authenticity when facing life's transitions, likening setbacks to necessary fires that foster regrowth. By aligning goals with the rhythms of seasons, lunar cycles, or even daily sunrises, listeners are encouraged to frame new beginnings not merely as once-a-year resolutions but as an ongoing process. They also highlight the power of rituals—such as decluttering, journaling, and even taking a shower—to symbolize a fresh start and move past all-or-nothing thinking. Ultimately, they emphasize compassion for oneself and intentional alignment with nature as pathways to authentic transformation.

Don't forget to find us on Instagram @simplyrewilding

Or email us at hello@simplyrewilding.com

Scroll to the bottom for a couple of useful resources.

Show Notes

1 Opening Quote and Reflections (1:07)
 1.1 Gabriel Garcia Marquez's perspective on rebirth
 1.2 Recognizing multiple life phases

2 Nature's Cycles of Renewal (3:24)
 2.1 Observing seasonal, tidal, and daily rhythms
 2.2 Using natural processes as motivational metaphors

3 Embracing Change (5:31)
 3.1 Letting go of comfort zones
 3.2 Acknowledging fear yet choosing progress

4 Growth Mindset and Self-Compassion (7:44)
 4.1 Overcoming self-blame
 4.2 Post-mortems over perfectionism

5 The Role of Setbacks in Growth (10:44)
 5.1 Failures as learning fuel
 5.2 Viewing ashes as fertile ground

6 Authenticity and Personal Goals (13:32)
 6.1 Questioning societal definitions of success
 6.2 Realigning with personal values

7 Letting Go of Expectations (15:53)
 7.1 Shedding external judgment
 7.2 Creating space for desired change

8 Finding Your Community (19:31)
 8.1 Connecting with like-minded individuals
 8.2 Overcoming isolation during transitions

9 Midlife Awakening (21:50)
 9.1 Embracing new perspectives around midlife
 9.2 Reevaluating outdated beliefs

10 Aligning Goals with Nature (26:45)
 10.1 Quarterly or lunar-cycle planning
 10.2 Seasonal themes for action vs. reflection

11 Rethinking Resolutions (30:02)
 11.1 Moving beyond once-a-year goal setting
 11.2 Embedding continuous renewal in daily life

12 All or Nothing Thinking (33:02)
 12.1 Recovering from slip-ups moment by moment
 12.2 Staying flexible and forgiving

13 The Importance of Reflection (36:27)
 13.1 Checking in with long-term versus short-term aims
 13.2 Adopting patience through nature's slower pace

14 Rituals for New Beginnings (38:32)
 14.1 Symbolic practices for renewal
 14.2 Mindful routines for clarity

15 Personal Rituals for Fresh Starts (41:51)
 15.1 Grounding activities like showers, exercise, and creativity
 15.2 Daily and weekly check-ins

16 Goals and Intentions for the Season (47:25)
 16.1 Decluttering plans and no-buy challenges
 16.2 Positive framing for continued growth

Resources

Don't know where to start? Check out BJ Fogg and his research on "tiny habits"!

https://www.bjfogg.com/ 

https://youtu.be/AdKUJxjn-R8?si=WkoQWEc5YDSoeNyC 

SMART goals

https://advising.ucmerced.edu/resources/smart-goals