Wake Up and Read the Labels! – Details, episodes & analysis

Cortisol, often called the stress hormone, plays an important role in our bodies' response to stress. While a certain amount of stress is necessary for survival, prolonged exposure to high cortisol levels can negatively impact our health and well-being. Fortunately, there are simple, actionable steps for managing cortisol levels and reducing stress, leading to not just a fine life but an optimal one. In this episode, Jen talks with Dana Lewis. Dana is a mother, a widow, a nutrition expert, and the host of the Stop Faking Fine podcast. After tragically losing the love of her life and the father of her three boys to cancer in 2013, Dana shifted from traditional engineering to being solely focused on understanding the effects stress has on the body. She is committed to inspiring others to stop settling and step into living with more energy, focus, and mental clarity. Dana teaches simple, sustainable habits to help manage your stress and show up as your best every day. Jen and Dana discuss actionable strategies for reducing inflammation, managing stress hormones, and enhancing dietary and lifestyle habits for better health and well-being. In this episode: [03:06] - The story behind Dana's desire to specialize in stress management [07:15] - The effects of stress on the body [08:21] - What high cortisol means [13:00] - Why people continue to gain weight despite their efforts to lose it [14:09] - Other ways to lower inflammation besides diet [20:55] - How Dana's functional guacamole is made [23:10] - The relationship between high cortisol levels and rage [27:21] - The one thing people can do to manage their stress Quotes [07:29] - "Stress creates inflammation. And inflammation is the root of all evil." ~ Dana Lewis  [08:33] - "Your cortisol hormone is your stress hormone. It sets the stage for the rest of your hormone, either harmony or disruption." ~ Dana Lewis  [13:51] - "Look at food not as a diet but more as a solution to your problem." ~ Dana Lewis  [29:53] - "Recognize how you feel. Empower yourself to step into living your absolute best." ~ Dana Lewis  Links  Dana Lewis on LinkedIn Dana Lewis Website Dana's Nutrition Cheat Sheet Stop Faking Fine Happy Juice Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Schedule a 15 Min Breakthrough Chat with a WURL Food Coach! Subscribe and stay in touch Apple Podcasts Spotify

In this episode, Jen talks with Doug Wolkon, founder of Kauai Farmacy in Hawaii. They discuss the importance of consuming real foods and avoiding processed ingredients to achieve optimal health and reduce inflammation. Doug shares his personal journey from private equity in New York to establishing a permaculture oasis in Kauai, highlighting the benefits of plants like turmeric and tulsi. Jen and Doug also share practical advice on integrating herbal medicine and nutrient-rich foods into daily life, the importance of local and regenerative farming, and advocating for greater awareness and responsibility in dietary choices. Learn more at WakeUpLife.com. Use the code “WAKEUP” at https://kauaifarmacy.com and get 20% off your order. Links  Doug Wolkon on LinkedIn Kauai Farmacy Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Schedule a 15 Min Breakthrough Chat with a WURL Food Coach! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts

Chronic pain often serves as a wake-up call, signaling the need for lifestyle and diet changes. While these kinds of changes can be tough, Addison LaBonte is on a mission to make it easier with better-for-you desserts made with real ingredients. Addison is the founder of Sweet Addison’s. Her life took a turn when she was diagnosed with compartment syndrome, a painful condition that forced her to change her lifestyle. Unable to run, she tried a gluten-free diet and healthier eating habits out of desperation. When she found relief, it sparked an idea – why not create delicious cookies that fit her new lifestyle? In this episode, Addison talks with Jen about her journey to healing chronic pain by changing her diet, the benefits of going gluten-free, and creating Sweet Addison’s.. Key Takeaways [01:40] - How Addison was diagnosed with compartment syndrome. [07:31] - Who should explore gluten-free. [08:27] - Why Addison named her cookie company Sweet Addison’s. [09:25] - Products made by Sweet Addison’s and their ingredients. [19:22] - Why Sweet Addison’s doesn’t compromise on flavor. [24:23] - Sweet Addison’s mission. [25:28] - Where you can find Sweet Addison’s cookies. Quotes [05:20] - “To say that becoming gluten-free and reading food labels was life-changing is an understatement for me.” ~ Addison LaBonte [07:31] “When people say, do you think everybody should become gluten-free? I say honestly, yes.” ~ Addison LaBonte [20:08] - “One of the biggest feedbacks I get from people is, I can't believe that something this healthy can taste this good.” ~ Addison LaBonte Links  Addison LaBonte Instagram Sweet Addison’s Sweet Addison’s Instagram The University of Maine Chips Ahoy! Mrs. Fields Famous Amos Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Schedule a 15 Min Breakthrough Chat with a WURL Food Coach! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts Get 10% off your Sweet Addisons purchase! Use code: Wakeup10 at https://sweetaddisons.com.

Did you know that there are more than 260 names for sweeteners? The next time you’re searching for a sugar-free snack in the grocery aisle or your kitchen pantry, just remember that a “low sugar” or “no sugar added” label isn’t the whole story. You have to look closer.  Luckily, Dr. Michael Goran is an expert at reading the (sugar) labels. Trained as a biochemist, Dr. Goran transformed into a pediatric nutrition research powerhouse on a mission to help families reduce their sugar intake. His ah-hah moment? Years ago, Dr. Goran began a study tracking the onset and development of chronic diseases. Throughout his research, one data point remained consistent: diet. Particularly, sugar intake.  Taking a hard look at kids’ diets, sugar is time and time again the primary problem. Unfortunately, going sugar-free isn’t easy. With hundreds of deceptive codenames, the food industry has snuck sugars into almost everything.  Today, Dr. Goran talks with Jen about avoiding sugar-stuffed kids’ brands, why weight gain isn’t the only telltale sign of a sugar high, how to manage your kids’ blood sugar when it spikes, sugar and sweetener myths damaging health-conscious consumers, and how to truly shop sugar-free at your local grocery store.  Key Takeaways [00:39] - A brief introduction to Dr. Michael Goran. [01:24] - How Dr. Goran became interested in sugar content.  [07:17] - The biggest culprit for chronic disease.  [08:29] - Why Dr. Goran’s book focuses primarily on children. [09:29] - How a pregnant mother’s food intake impacts her developing child.  [11:27] - How to know if you’re consuming too much sugar.  [13:41] - The foods kids consume with the highest sugar count. [15:02] - What dextrose really is. [18:48] - How to spot misleading labels.  [19:43] - Is monk fruit a clean sweetener alternative?  [22:30] - What Dr. Goran’s guilty pleasures are. [24:52] - The sweeteners Dr. Goran uses.  [25:39] - Why coconut sugar is a great (albeit expensive) sweetener alternative.  [26:43] - Why there are so many different names for sweeteners.  [30:24] - Dr. Goran’s Wake Up moment.  Quotes [16:58] - “You or I probably know when our glucoses are high and when they’re low – your kids might not. But as a parent, if your kids are bouncing off the walls, they’ve probably just had something that’s very high in glucose, syrupy sugar.” ~ @michaelgoran [18:37] - “The order in which you eat food, making sure there’s fiber on top of it, and activity, too, can all make a difference on better flattening of those blood sugar levels.” ~ @michaelgoran [22:12] - “Studies show that you can end up eating more calories and more sugar throughout the rest of the day if you’re habitually consuming sweetener.” ~ @michaelgoran Links  Dr. Michael Goran Sugarproof Sugarproof on Instagram Is It Cake?  Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts

Eating clean is so important for living a healthy lifestyle. Moving your body is also essential for keeping your body and mind feeling great. Not to mention, the more you can motivate yourself to exercise, the more motivated you’ll feel to eat well and have, what Andrea Leigh Rogers calls, a “fridgervention”.  A true intuitive eater, Andrea is also the queen of movement. She’s a former professional dancer, pilates instructor, founder of Xtend Barre, and creator of the phrase, “movement snacks.” Her philosophy on nutrition and bite-sized exercise helps men and women learn to incorporate movement into their lives without feeling intimidated and overwhelmed by a grueling hour-long workout. Today, Andrea talks with Jen about helping everyday people flip the exercise switch and actually stick to a workout plan, her philosophy on exercise schedules and nutrition, learning to indulge guilt-free, and the relationship between a stellar workout, a healthy mind, and a clean fridge.  Key Takeaways [00:39] - A quick intro to Andrea. [01:26] - What a day of eating looks like for Andrea. [04:07] - Andrea’s nutrition philosophy.  [05:38] - How Andrea approaches her weekly workouts.  [06:53] - Why Andrea loves starting her day with movement.  [08:36] - What a “movement snack” is. [12:19] - Andrea’s advice for those looking to workout more. [15:46] - Why you can’t “out-exercise” a bad diet.  [17:34] - What keeps Andrea motivated.  [21:31] - Where to find Andrea and her Openfit workouts.  [22:41] - Andrea’s “wakeup moment”. Quotes [07:14] - “I believe that movement is your foundation in everything. So if you move your body, you’re going to be so much more inclined to have a healthy breakfast and to eat well the rest of the day, to make good decisions.” ~ Andrea Leigh Rogers [14:42] - “I think at the end of the day you have to move your body to feel good and you have to move your body to actually give it the heart conditioning and health that you need. Just like you have to eat clean in order to actually fuel your body in the way it needs. So it is a non-negotiable.” ~ Andrea Leigh Rogers [16:23] - “There are so many benefits of exercising but the main role of exercise should not be weight loss, that should not be your main motivation. You should not workout because you want to lose weight. You should workout because you want to feel good.” ~ Andrea Leigh Rogers [20:09] - “Whether it is my workout or swimming or walking, I always just encourage people to move their body and do what they like, what feels good for them. Don’t sign up for a class that you think is gonna give you the best body, do something you actually enjoy. Because if you like doing it, you’re going to be more motivated to do it on those days when you have zero motivation to do it.” ~ Andrea Leigh Rogers Links  Andrea Leigh Rogers Andrea on Instagram Andrea's workouts on Openfit Xtend Barre Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts

Reading about Jen’s Jumpstart program is one thing. But hearing a first-hand account of someone who experienced massive results through small change is entirely different. Megan Schmidt is a full-time nurse who spends most of her days putting the needs of others before her own. She wakes up early, works long hours, and, up until a month ago, placed her own health on the backburner. Eating breakfast at Starbucks and grabbing processed foods to quell her daily acid reflux, Megan was feeling the effects of poor eating habits without realizing the root cause. Tired of feeling sick and tired, Megan decided to give The Wake Up! Jumpstart program a try. Burned by fad diets and processed meal kits, Megan lowered her expectations and followed Jen’s advice to start small. In the first week, all she changed was her breakfast. By week two, Megan was feeling better and hooked on clean eating.  Today, Megan talks with Jen about her experience just one month into the Jumpstart program, how she inched her way to clean eating success, Megan’s advice for fellow working women struggling to prioritize healthy eating, and why reading the labels impacted not just her life, but the lives of her loved ones.  Key Takeaways [00:39] - A brief introduction to Megan.  [01:50] - How long Megan has been in Jumpstart and why she started.  [02:58] - Why Megan initially put off clean eating.  [03:37] - How Megan’s health problems compounded.  [05:17] - How Megan found Wake Up And Read The Labels.  [06:37] - Why you have to invest in your health to achieve long-term results.  [09:22] - What Megan expected out of Jumpstart.  [11:47] - Megan’s experience with Jumpstart and the first foods she swapped.  [17:27] - Megan’s first clean grocery haul.  [18:19] - How Megan felt during her first week of clean eating.  [19:39] - Why Megan’s first week was a financial win and why food detox makes us so thirsty.  [22:16] - How Megan felt after detoxing and the ways her body changed.  [25:11] - How Megan’s life has changed after four weeks of clean eating. [30:19] - Megan’s Wake Up moment.  Quotes [07:42] - “If you’re going to commit to something wholeheartedly with every ounce of your being, you have to pay for it, you have to get that part of you that says, ‘I’m investing in me because I want to feel good.’” ~ Megan Schmidt  [18:06] - “You really have made it easy. My grocery haul was pretty much, whole foods and my Culina yogurt and my granola. But it felt good because I felt empowered when I went to the grocery store.” ~ Megan Schmidt  [20:09] - “I am saving so much more money by eating this way, it’s paying for itself. It really is. Just by changing Starbucks.” ~ Megan Schmidt  Links  Megan Schmidt The Wake Up! Jumpstart Program Culina Yogurt Paleonola Granola  Weight Watchers Beach Body Jenny Craig Atkins Bolthouse Farms Dressing Starbucks Wawa  Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts

Over the years, the demand for plant-based milk has skyrocketed. While almond and oat milk may be trending, non-dairy doesn’t automatically mean healthier. Especially when it comes to milk.  Jenny Eu’s clean milk epiphany started out like any other morning: making fresh soy milk. One day, on a whim, Jenny threw a few nuts into her milk maker. The result was a creamy and delicious plant-based beverage. As she sipped, Jenny realized that no clean plant-based milk existed in the marketplace — every option was filled with unnecessary oils, gums, and additives. So she set out to produce her own. And Three Trees was born.  Three Trees, a nod to Jenny’s grandmother who believed, like Jenny, that the best nutrition comes directly from nature, began as a way to fill the void of clean plant-based milk. Today, Three Trees has more than just almond milk and is continuing to revolutionize the way we start our mornings.  Jenny talks with Jen about developing clean non-dairy milk, why most plant-based brands rely on artificial ingredients, and her advice for fellow female entrepreneurs.  Key Takeaways [00:40] - A quick introduction to Jenny.  [02:01] - What inspired Jenny to start Three Trees, and where the name comes from.  [03:53] - When Jenny had her clean milk epiphany.  [06:17] - Why additives like gum are commonly used to make dairy-free milk.  [09:59] - Why clean plant-based milk separates in coffee and how to fix it.  [12:44] - Which clean milk froths easily.  [13:10] - How Jenny chooses the nuts and seeds used in Three Trees products.  [17:23] - Where to find Three Trees.  [19:01] - Why Jenny doesn’t use salt in her plant-based milk.  [20:31] - Jenny’s advice for female business owners.  [25:04] - Jenny’s wake-up moment. Quotes [02:58] - “The idea of getting whole ingredients directly from nature is sort of what the brand is all about. I really believe that we can get a lot of good nourishment directly from nature.” ~ Jenny Eu [04:55] - “I saw that there was a real need in the marketplace, a void, for something that’s better. More clean ingredients, no additives, nothing that would give you gastrointestinal issues. And that simply contained more nuts, or more almonds, more coconut, and was naturally more nourishing.” ~ Jenny Eu [16:23] - “We like to say, ‘nothing you wouldn’t find in your kitchen pantry.’ If you don’t think you’re stocking acacia gum or guar gum in your kitchen, you probably shouldn’t be in your plant-based milk either.” ~ Jenny Eu Links  Jenny Eu Three Trees  Oatly Kirkland Signature Almond Milk Breville frother Miroco frother Whole Foods Sprouts Farmers Market  Wegmans  Mother’s Market & Kitchen Gelson’s Markets Lassens Natural Food & Vitamins MOM’s Organic Market Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts Use the code WAKEUP15 and save 15% on all Three Trees online orders: https://www.threetrees.com.

Do you know what’s in your skincare? While it’s easy to analyze the foods we’re putting into our bodies, many of us disregard the products we’re placing on our body. From foundation to lotion, cleansers and even chapstick, 20-year holistic aesthetician and owner of Skincando Sara D’Amelia is here to help us wake up and read our skincare labels.  Growing up, Sara always had sensitive skin. She attributed her constant reactions to using only the cheap products she could afford and waited for the day when expensive luxury brands would heal her skin. But when Sara landed a job at a premium skincare company and finally had access to those coveted pricey bottles, her skin got worse. Frustrated and confused, Sara did her own research on skincare and what she found left her feeling scammed and betrayed by the beauty brands pushing chemical-filled products.  Today, Sara talks with Jen about creating a clean skincare company, the secret to glowing skin, what skincare and nutrition have in common, and why price point, shiny packaging, and quality don’t always go hand-in-hand.  Key Takeaways [01:22] - An introduction to Sara and Skincando.  [02:04] - What Sara considers the “best” consumer skincare, and why looks can be deceiving.  [02:50] - How much an average woman spends on skincare per month, and why skincare issues are cyclical.  [05:15] - How to know if your skincare is clean.  [07:37] - When Sara had a turning point with skincare.  [14:00] - Where food and skincare overlap.  [15:22] - The ingredients Sara uses to create her clean skincare products.  [19:48] - Why Sara uses essential oils in her products.  [21:15] - How long it takes to see a difference in your skin after switching to clean products.  [23:39] - All about Jen and Sara’s recent collaboration.  [25:06] - Why CBD is beneficial in your skincare.  [28:04] - Sara’s final thoughts.  Quotes [02:30] - “Psychologically we’re programmed that the more expensive the product is, the better it is for you. When in reality, it’s the packaging and marketing. So if the packaging is gorgeous, it’s considered a luxury status product.” ~ Sara D'Amelio [04:53] - “It’s easy to buy a product for like $50 that you think is going to cure your skin, when in fact, it’s constantly adding to the irritation, inflammation, based on what those ingredients are in that skincare.” ~ Sara D'Amelio [06:09] - “That’s why I started Skincando: Simple, healthy ingredients based in nutrition. So you’re feeding your skin just like you’re feeding your stomach. You’re thinking of  your skin like the organ that it is.” ~ Sara D'Amelio Links  Sara D’Amelio Skincando  Book a skin consultation with Sara! Blue Mercury La Mer Chanel Instagram Sephora Lancȏme  National Geographic  Toxic Beauty  Skincando CBD Cleansing Oil Skincando Myrrh Lip Balm Skincando Aloe Foam Gentle Cleanser Classic Original Chapstick  Jen & Sara’s Clean Beauty Starter Kit Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts Use the code WAKEUP and get $5 off Jen & Sara’s clean beauty starter kit: https://skincando.com/shop/lux-beauty-products/travel-kit/.

When Adam Kukoff sells products at the local farmers market, customers flip his packaging all around, searching for the tiny nutrition labels they’ve been conditioned to read. NUTSÓLA products list their ingredients, but not in the deceptive way major food brands do, cramming their artificial fillers into a size 2 font. Adam has nothing to hide.  Fortunately, Adam grew up in a healthy household, so labels and ingredients have always been a no-brainer. In fact, NUTSÓLA was born from his father’s innovation, always snacking on a mixture of fruit, nuts, seeds, and spices.  Since launching NUTSÓLA, Adam’s brand has evolved from a superfood granola mix to a ready-to-eat snack food perfect for busy parents on the go who still want to feed their kids (and themselves) guilt-free. Unlike most granola brands, NUTSÓLA sweetens their products with fiber-filled dates rather than added sugars.  Today, Adam talks with Jen about the other ingredients NUTSÓLA embraces and avoids to create the perfect clean snack, deciphering the labels on your favorite “healthy” snacks, and the single most important ingredient to look for before adding a brand to your pantry.   Key Takeaways [00:40] - A brief introduction to Adam.  [01:07] - All about NUTSÓLA. [03:43] - What Adam’s best-selling product is and the ingredients he uses to make NUTSÓLA clean and delicious.  [05:27] - Why dates trump artificial sugars.  [06:30] - Why fiber matters.  [08:08] - The controversy behind oats.  [10:58] - Why NUTSÓLA avoids wheat flour.  [11:29] - How Adam learned to eat clean.  [14:08] - How Adam expanded NUTSÓLA.  [17:29] - Where to find NUTSÓLA and a sneak peek at their newest product.  [18:56] - How NUTSÓLA products have impacted consumers’ lives.  [20:09] - Adam’s wake-up moment.  Quotes [02:07] - “No one has to be a nutritionist; they just have to read the ingredient labels. And if they can recognize the ingredients, especially looking at the sugar component, they’re going to be healthy.” ~ Adam Kukoff [07:28] - “Consumers just have to think of it as more sustainable energy. I don’t drink caffeine anymore but caffeine can give you that instant energy, but you crash. It’s not sustainable. When you’re eating a date or something with fiber, a fruit, you don’t feel like you crash.” ~ Adam Kukoff [09:44] - “We’ve always wanted to help consumers from day one. That was the entire reason why I got into this business, because I really want to help people eat cleaner, just feel better.” ~ Adam Kukoff Links  Adam on Instagram NUTSÓLA NUTSÓLA’s Amazon page NUTSÓLA on Instagram NUTSÓLA on TikTok Kickstarter NUTSÓLA Vanilla Almond Mix Erewhon Market  Fine & Raw Chocolate Hazelnut Butter Spread Kraft Clif Bar Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts Get 10% off your NUTSÓLA purchase For 10% off purchase, use this code: https://nutsola.com/discount/WAKEUP10.

It takes work to be as happy as Mally Roncal, makeup stylist to the stars and gratitude aficionado. But Mally is as intentional with her thoughts as she is with the food filling her pantry. At least since finding Jen and realizing a clean swap for ketchup made her kids just as happy as the preservative-filled go-to.  While she’s naturally high-energy, since swapping to clean foods, Mally’s seen her already peppy attitude skyrocket and watched with awe as her husband’s chronic pain dissipated. As a makeup artist, Mally’s life revolves around skin. She’s experienced firsthand the power food has on complexion, beauty, and even facial expression.  Today, Mally shares her tips for a happy and grateful life, a pantry swap that changed her kids’ taste buds, how she grocery shops for clean foods in the major chains, a few A-List makeup tips, and why clean swaps clear more than just complexion.  Key Takeaways [00:39] - A brief introduction to Mally.  [01:39] - How Mally and Jen met.  [02:59] - What Mally realized when she first took a hard look at her pantry.  [04:58] - What gratitude means to Mally.  [09:39] - How Mally breaks out of a mundane routine.  [10:46] - Where Mally shops for groceries.  [12:24] - How skin and food are interconnected.  [14:05] - Why clean eating improves more than just complexion.  [16:07] - How Mally makes time to cook.  [19:47] - How to manage food guilt when you don’t eat clean.  [22:05] - Mally’s makeup tips.  [27:04] - When Mally had her wake-up moment.  Quotes [03:18] - “I just thought that since those were the foods that the kids liked to eat, that was the only option. And I didn’t realize until I met Jen that there were other options —  there were clean swaps that were just as tasty.” ~ Mally Roncal [05:42] - “Every day is an opportunity to be good to yourself, to be good to others, and really create the life that you want to lead. It’s been such an eye-opening experience really getting involved in what I’m eating, how I’m eating it, and how it has actually changed the way I feel.” ~ Mally Roncal Links  Mally on Instagram Mally Beauty Love, Lashes, and Lipstick: My Secrets for a Gorgeous, Happy Life Whole Foods Thrive Market QVC Connect with our host Jen on Instagram Jen on Facebook Wake Up and Read the Labels! Subscribe and stay in touch Apple Podcasts Spotify Google Podcasts