The Lyons’ Share Presents

 

 Megan Lyons, Harvard graduate and management consultant turned Board Certified Holistic Nutritionist and owner of The Lyons’ Share Wellness, brings you Wellness Your Way. Each week, she offers tips and tricks to get physically, emotionally, and mentally healthier in YOUR way. Wellness Your Way delivers the best takeaways from thousands of individual clients, and sets you on your unique path to feeling your very best. From health news you can use to product reviews, the show offers tactical strategies YOU can use to improve your health, happiness, and quality of life.

So grab a mug of tea or lace up your walking shoes; let’s dive in!

Episodes
E.1: Getting Back on Track with your Health Goals

This episode covers:

  • Why Vitamin D is more important than ever during COVID-19
  • A product recommendation for my favorite source of electrolytes
  • A guide to being easily able to restart your goals when you get off track
  • Two listener Q and A’s giving you more information about how much water to drink and the importance of finding what works for YOU!

Click HERE to Listen to E.1: The Veggies of the Matter!

Links I mentioned during this episode:

After listening to this episode:

  • Think of 1 thing that you’d like to recommit to.
  • Forgive yourself for getting off track.
  • What can you learn?
  • Why do you want to achieve this?
  • What can you do within the next hour, literally, to get closer to this goal?
  • How would it serve you to adjust goal going forward?
  • Do you believe you can achieve this? Pump yourself up! If not, go back to your why.
  • How will you stay accountable? Get a friend? Set calendar reminders?
E.2: How to Order Take Out (and Eat at Restaurants) Healthily

This episode covers:

  • A study comparing rapid weight loss to gradual weight loss
  • A product that is KEY to my sugar cravings
  • How to eat healthily when eating at restaurants or ordering take out
  • Two listener Q and A’s giving you more information about which types of exercise give you the most bang for your buck, as well as two book recommendations! 

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Think of a restaurant you regularly order from, and mentally adjust your order to follow the BDD and MVP rules.
  • Next time you order from that restaurant, follow the rules and tag me on social media so I can cheer you on and offer feedback!
E.3: Why I don’t Believe in “Cheat Days"

This episode covers:

  • A study that found eating a large meal doesn’t always cause the spike in blood sugar that you might think
  • A product that is an awesome alternative to nuts
  • Why I don’t believe in “cheat days”
  • Two listener Q and A’s giving you nutrients that are helpful to people with ADHD, as well as how to select supplements

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Think about a food you love but rarely “permit” yourself to have.  Get excited about enjoying ONE serving of it without any guilt or shame! Portion out a reasonable serving, sit down somewhere away from social media and work, and really enjoy it.
  • Then, move on! Don’t let that spiral you into self-judgment, or into eating more food that will make you feel poorly later. Way to go!
E.4: All About Adaptogens

This episode covers:

  • A study with findings that emphasize the importance of sleep
  • A product recommendation for a protein-rich snack
  • Why I’m a believer in adaptogens
  • Two listener Q and A’s giving you a glimpse into my journey that led me to my career, as well as my favorite oil for roasting vegetables 

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Think about what specifically is causing you the most stress at the moment. I do mean specifically – try to go as deep as possible.
  • Once you’ve identified one thing that is causing you stress, think about ONE thing you can do about it. There’s ALWAYS something we can do about it, whether that means impacting the outcome itself, or just impacting the way we’re framing the situation in our minds. 
  • Pick one small thing that you can do about whatever’s stressing you out, and just DO it! 
E.5: 5 Steps to Start a Morning Routine that Makes You Feel Great!

This episode covers:

  • A study on the benefits of awe walks
  • A product recommendation that allows me to stand on my feet all day
  • How to start a morning routine that works for you
  • Two listener Q and A’s giving you tips for mentally coping with a high BMI, as well as whether or not I eat fruit

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Join the free WAKEUP Challenge! 5 days next week, we’ll encourage each other to get up for an energizing and positive morning routine, and we’ll cheer each other on! I’m offering a prize each day – a $25 Amazon gift card, free PEPPER Planner, or choice of my favorite coffees and teas!  Click HERE for all the details. We start Monday 10/19!
E.6: How to Keep Commitments to Yourself

This episode covers:

  • A study showing why cooking at home is almost always healthier than eating at a restaurant 
  • A product recommendation for my favorite foam roller
  • How to keep commitments to yourself
  • Two Q and A’s on my thoughts on collagen supplements and herbal tea

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Think of 1 commitment to yourself – make sure it’s reasonable. Put it on your calendar and truly COMMIT to it. Think of your why. Then make it happen!
E.7: Spooky Facts about Sugar… and How to Find Hidden Sugar

This episode covers:

  • A study showing that exercise can lower the risk of all cause mortality
  • A product recommendation for my favorite dairy free creamer
  • Spooky facts about sugar
  • Two Q and A’s giving you my thoughts on caffeine and Crystal Light

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Take note of all added sugar you consume in a day.  Walk around with a post-it or use the notes on your phone and start tracking, and start to make a list of healthier substitutes you can find.  If you want help, tag me on social media and I’ll help you find a tasty substitute!
E.8: How to Make Any Pinterest Recipe ACTUALLY Healthy

This episode covers:

  • A study exploring the benefits of low dose alcohol intake
  • Product recommendations for both nuts and trail mix that I’m loving 
  • How to make any Pinterest recipe healthy
  • Two Q and A’s about types of magnesium and how much alcohol is too much alcohol

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Take one recipe that you’ve made before or have been meaning to make, and apply 2-3 of the tips I shared on how to make it healthier.  Make it again in the healthier way and let me know how it goes!
E.9: The Importance of Rest

This episode covers:

  • A study comparing sugar sweetened beverages to artificially sweetened beverages
  • A product recommendation for my favorite cauliflower dip
  • How to rest your mind, body, and soul
  • Two Q and As giving you tips for reducing plastic use and for staying hydrated in the winter 

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Schedule in time to rest. Choose which needs most rest – your body, mind, or soul, and select one of the tips from that section that you want to try. Put it in your calendar to make it more likely that you will follow through! This is just as important as any other appointment!
E.10: The Time for a Healthy Holiday Mindset is NOW!

This episode covers:

  • A study about the effects of inflammatory foods
  • A product recommendation for one of my favorite kombucha drinks 
  • How to cultivate a healthy holiday mindset
  • Two Q and As giving you some of my favorite holiday side dishes and my opinion about Liquid I.V.

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Set your holiday mentality NOW.  Write a physical note to yourself of 1-3 commitments you heard from today that you want to implement.  Keep it somewhere that you’ll see it regularly, so you can recommit continuously through the holidays!
  • Please share my FREE download for Healthy Holiday swaps on Instagram, and when you do it and tag @thelyonsshare, I’ll donate $5 to a charity of your choice!  Head to my Instagram and view the “Holiday Swaps” highlight to copy your template!
E.11: How to Make Your Health Goals Fun

This episode covers:

  • A study on memory and positivity
  • A product recommendation for environmentally friendly food storage
  • 5 ways to make your health goals fun
  • Two listener Q and As on immunity boosting supplements and whether or not I eat grains

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Think of 1 health goal you can achieve by end of this year, and figure out how to make it fun!
E.12: How to Eat (and Enjoy!) Vegetables in the Winter

This episode covers:

  • A study about health goals and aging
  • A recommendation for my favorite secret store
  • How to eat and enjoy veggies during the winter
  • Two Q and As on the best ways to get folate and my experience with Amazon’s Halo

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Include 1 extra serving of veggies in your day, and tag me in your veggie-filled pictures on Instagram for me to cheer you on!
E.13: Tracking the ONE Thing that can Take Your Health to the Next Level

This episode covers:

  • A study and an article confirming the mental health benefits of exercising
  • A product recommendation that could make a GREAT holiday gift
  • How to track your health goals
  • Two Q and As giving you soup recommendations and info for my next Color Up program 

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Figure out one metric to track, determine how you’ll track it, gather any tools you need, and get tracking!  Watch what you track improve! 
E.14: What Just Happened? Reviewing Your Progress on 2020 Goals

This episode covers:

  • A study on the surprising foods that may protect against Alzheimer’s disease
  • A product recommendation for one of my favorite snacks
  • How to review your progress on yearly goals (even in a strange year)
  • Two Q and As on when to drink water throughout the day and my thoughts on snacking

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Reflect on your goals and celebrate what you did achieve.  Then forgive yourself for what you didn’t and decide to remove the goal, revise the deadline, or revise the goal. Happy Holidays!
E.15: Let's Get It! Setting 2021 Goals that Inspire and Motivate You Every Day of the Year

This episode covers:

  • A study on why some people don’t lost the expected weight from exercise
  • A product recommendation for a monk fruit sweetened latte
  • How to set your 2021 goals
  • Two Q and As giving you tips for resetting your body after an unhealthy meal and the benefits of strength training for women

Links I mentioned during this episode:

How to take action after listening to this episode:

  • I promise, no matter what everyone is saying, you don’t need a diet that will make you feel badly about yourself.  You don’t need to starve yourself, or do 8 hours of cardio per day.  You don’t need to outlaw your favorite food groups!

    All you need is a plan that is fun, flexible, customized to YOU.  You need some guidance and education on what foods truly FUEL your body.  And a little encouragement with a crazy supportive group of people working alongside you sure doesn’t hurt!

    Intrigued?  Learn more about Color Up! at the link in the show notes!

    Share one of your 2021 goals with me via DM or answer the comment box on my Instagram if you listen to this today.  I’ll choose 3 people to send PEPPER Planners to help them achieve their goals in 2021!

E.16: Does Wanting to Improve Mean You Weren't Good Enough to Start Out?
This episode covers:
  • A study revealing the three factors proven to increase mental health
  • A product recommendation for a snack I’ve recently rediscovered
  • How to get motivated to improve your health without thinking you were not good enough to start with
  • Two Q and As on raw vs cooked veggies and where to find turnip fries 

Links I mentioned during this episode:

How to take action after listening to this episode:

  • If you’re looking for a jumpstart that is customized, balanced, effective, and surrounded by a group of positive and encouraging peers, Color Up! is for you!

    If you have any questions, head over to the Color Up! page, or shoot me an email: megan@thelyonsshare.org

    Sign-ups END Friday, so don’t miss your chance to start 2021 in the most balanced, positive, healthy way possible, by learning how to fuel your body well!

E.17: Finding Continuous Improvement in Your Own Way

This episode covers:

  • A study on the impact that avocados have on gut health
  • A product recommendation for one of my favorite seasonings
  • Books I love for helping you to continuously improve
  • Two Q and As giving you recommendations for food delivery services and how to drink more water in the winter 

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Any format, any genre, any reason… just pick a book, and get reading!
E.18: Intermittent Fasting: Go All in or Shy Away?

This episode covers:

  • A study on the benefits of the Mediterranean diet
  • A product recommendation for Kion aminos
  • My thoughts on intermittent fasting and if it might be right for you
  • Two Q and As giving you my opinion on deli meats and eating for your blood type

Links I mentioned during this episode:

How to take action after listening to this episode:

  • If you want more information on intermittent fasting, check out the blog post linked above. If you think it might be right for you, experiment with a 12-hour fast!
E.19: Prebiotics, Probiotics, and What You Need for Gut Health

This episode covers:

  • A study showing how little we really know about food
  • A product recommendation to help you stay hydrated
  • My thoughts on prebiotics and probiotics
  • Two Q and As on whether or not you can work out too much and celery juice

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Check your gut health! Are you consuming enough probiotic rich foods? If not, check out my recommendations for probiotic supplements. Are you getting enough prebiotics through your food? If not, make an effort to get in some more of those foods that I mentioned in this episode!
E.20: Let's Talk About Automatic Negative Thoughts

This episode covers:

  • A study showing how few teenagers consume the recommended amount of vegetables, and my suggestions to combat this
  • A product recommendation for one of my favorite bread substitutions
  • How to decrease automatic negative thoughts
  • Two Q and As giving you tips for keeping your skin hydrated and my take on Instant Pot vs. crockpots

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Think about an ANT problem you have, and commit to being aware of it for 24 hours.  See how often you can notice it popping up! 
E.21: Kevin Tells All: Confessions of a Normal Eater Married to a Health Enthusiast!

This episode covers:

  • A study on low carb vs. low fat diets
  • A product recommendation for a simple item that’s been around for centuries 
  • An interview with my husband, Kevin, about what it’s like to be married to me!
  • Two Q and As on the best way to determine if you have a food allergy and my thoughts on MCT oil

Links I mentioned during this episode:

How to take action after listening to this episode:

  • If you’ve struggled with emotional eating, me too – I’m right there with you. Overcoming it has been one of my greatest health achievements and I want to help you out.  The blog post in the show notes is a great first step, and if you want to take it to the next level, my 10-Day Emotional Eating Challenge called Fueling or Feeling starts on 2/16! This 10 -day program will take you through exercises and activities to uncover the root of YOUR emotional eating, and give you strategies, tips & tricks to reverse course and find FREEDOM from emotional eating.  Sign ups end soon, so join us for $29!
  • Think about whether your food decisions have been impacted by others.  Food is a personal decision.  I don’t wear the clothes my husband does or drive the car he does or eat the same dinner as him.  I don’t judge him, and he doesn’t judge me.  I don’t feel pressured by his food, and nor does he by my food.  How could you improve this balance in your own life?  Would you feel better if you gave yourself the freedom to make your own decisions?
E.22: What the Government Gets Wrong (and right!) About Nutrition

This episode covers:

  • A study answering whether working out protects you from being sedentary all day
  • A product recommendation for my favorite coffee substitute
  • What the government gets wrong and right about nutrition
  • Two Q and As giving you info on how to lose body fat without counting calories, and the best ways to combat painful periods

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Pick up two packaged food items that you keep in your home and eat regularly. Look at the ingredients. If the ingredients look great and you recognize them, awesome! If there are some ingredients you don’t know, take a picture and tag me on Instagram @thelyonsshare and I will let you know what they are. Or, just do you own research! See if you can find a healthier alternative or if it’s worth it to continue eating that product!
E.23: Is Dairy Healthy? A Review of the Pros and Cons of Dairy for our Health

This episode covers:

  • A study revealing great news about the benefits of drinking coffee
  • Product recommendations for my favorite coffee brands
  • All about the pros and cons of consuming dairy
  • Two Q and As about Selenium and Tom brady’s diet

Links I mentioned during this episode:

How to take action after listening to this episode:

  • Consider taking dairy out of your diet for 2 weeks.  I know it can seem hard, but in the grand scheme of things, 2 weeks is nothing, and it’s SO worth it to see if your body is tolerating dairy and how great you might feel without it!  Don’t overcomplicate it – just choose a start date, and make a note on your calendar of when it ends.  You’ll want to reintroduce really intentionally – actually having a glass of milk or a bowl of ice cream, not just a tiny sprinkle of cheese somewhere.  This will help you see if it’s an issue.  If you need any product substitute recommendations, DM me on Instagram @thelyonsshare and I’ll be happy to help out!

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