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!

⭐ NEW EPISODE ⭐
E.109: Wellness THEIR Way: Motivating yourself to move... for YOU *and* for the community! with Samantha Pantazopoulos

Listen to the full episode HERE!

This Episode Covers:

  • A conversation with Samantha (Sam) Pantazopoulos is a maverick social entrepreneur, brand strategist, connector of people and ideas and co-founder and CEO of Vizer, a social wellness platform on a mission toward Democratizing Wellness®.

Links I mentioned during this episode:

     

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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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"

    Listen to episode HERE!

    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
    Listen to the episode HERE!

    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!

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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!

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the epsiode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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?
    Listen to the episode HERE!
    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

    Listen to the episode HERE!

    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?

    Listen to the episode HERE!

    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
    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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!

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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

    Listen to the episode HERE!

    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!
    E.24: All About Blood Sugar: What I Learned from Wearing a Continuous Glucose Monitor

    Listen to the episode HERE!

    This episode covers:

    • A study on the health risks posed by refined grains
    • A product recommendation for a delicious grain-free snack
    • All about my experience wearing a continuous glucose monitor
    • Two Q and As on how I use personality tests and my recommendations for water

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Identify the refined grains in your diet and see which ones you can replace!
    E.25: What is Bloating? And How do I Stop It?
    Listen to the episode HERE!
    This episode covers:
    • A study revealing the benefits of meditation
    • Access to my Revitalize webinar
    • All about the different types of bloating and how to relieve them
    • Two Q and As on grain-free snacks and Juice Plus+ vs. Balance of Nature vitamins

    Links I mentioned during this episode:

    E.26: Why Wheat Bread Has an Undeserved Health Halo (6 Reasons to Avoid Wheat Flour)

    Listen to the episode HERE!

    This episode covers:

    • A study about stress management
    • A product recommendation for one of my favorite grocery delivery services
    • Six reasons to avoid wheat flour
    • Two Q and As about the keto diet and how I wake up so early every day

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Look for one item with wheat flour in your pantry, and replace it with a healthier option! Tag me on Instagram @thelyonsshare for questions, or just to share what you found!
    E.27: How to Speed Up Muscle Recovery (and feel better in your workouts!)

    Listen to the episode HERE!

    This episode covers:

    • A study on the benefits and drawbacks of intermittent fasting
    • A product recommendation for something you can find in ANY grocery store
    • All about muscle recovery and ways to speed it up
    • Two Q and As on what time I go to sleep and the effects that different fruits have on my blood sugar

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Consider what you can do to increase your muscle recovery. If you’re not exercising, pencil in 2-3 sessions for this week!
    E.28: How to Supercharge Your Morning Routine

    Listen to the episode HERE!

    This episode covers:

    • A study showing the benefits of consuming leafy green vegetables
    • A product recommendation for an affordable superfoods powder
    • How to create a morning routine that works for you
    • Two Q and As on natural remedies for allergies and how to get the most nutrients out of your veggies

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    E.29: How Much Protein Do You Need?

    Listen to the episode HERE!

    This episode covers:

    • A study on the benefits of regular exercise and consuming veggies
    • A product recommendation for my favorite sunscreen
    • All about how much protein you need
    • Two Q and As on seasonal vegetables and intermittent fasting

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    E.30: Oat milk? Almond milk? Soy milk? How to choose the healthiest non-dairy milk!

    Listen to the episode HERE!

    This episode covers:

    • A study revealing the best type of breakfast for reaching your health goals
    • A product recommendation for my new favorite seasoning
    • All about the different kinds of non-dairy milk
    • Two Q and As on lemon water and how to know when to take it easy

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • If you have non-dairy milk at home, check out the ingredients and see what you think!  If it could be better, commit to leveling up next time.  If you haven’t tried non-dairy milk, think about which option you’d like to try!
    E.31: How to Reduce Waste and Stress in the Kitchen by Getting Creative

    Listen to the episode HERE!

    This episode covers:

    • A study about whether or not red meat actually causes problems
    • A product recommendation for a tool that has helped me to de-clutter
    • All about how to save time, money, and food in the kitchen
    • Two Q and As on green powders and yoga

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Ask yourself if you’re making the kitchen too complicated. Challenge yourself to make a list of things you already have in your fridge and your pantry and get creative with what you can make!
    E.32: Is Fat Bad? Benefits of Fat & How Much to Eat Daily

    Listen to the episode HERE!

    This episode covers:

    • A study revealing patterns in what people order when they are out to eat with others
    • A product recommendation for a butter substitute
    • All about healthy fats
    • Two Q and As about calorie burn during workouts and what to do with old produce

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Assess your consumption of healthy fat and see where you can tweak to make you feel even better!
    E.33: 14 Critical Health Lessons (What I've Learned from 8,000 Hours of Coaching)

    Listen to the episode HERE!

    This episode covers:

    • A study revealing a potential benefit of eating chocolate (in moderation!)
    • A recommendation for a brand that makes snacks that are paleo, dairy-free, gluten-free, organic, mostly vegan, and delicious
    • 14 of the biggest lessons I’ve learned through 8,000 hours of one-to-one coaching
    • Two Q and As on dairy and Modere collagen

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Examine how you’re thinking about your health goals … is it detrimental or beneficial?  Did you learn anything from my top lessons as a health coach that might apply to you?  Commit to implementing that and let me know how your experience goes!
    E.34: How to Improve Negative Self-Talk

    Listen to the episode HERE!

    This episode covers:

    • A study showing the benefits of mushrooms
    • A recommendation for one of my favorite ways to drink your mushrooms without tasting them
    • All about how to improve negative self-talk
    • Two Q and As on exercising in rainy weather and pickles

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Name the negative voice in your head.  Have fun with it!  Call him or her out as often as possible and see if you notice better feelings afterwards!
    E.35: Travel Without Throwing in the Towel on your Health Goals: Top Tips to Stay Healthy While Traveling

    Listen to the episode HERE!

    This episode covers:

    • A study regarding colorectal cancer and lifestyle
    • A product recommendation for my favorite shoes to work out in
    • My top tips for staying healthy while traveling
    • Two Q and As on fasted workouts and cereal

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Whether you’ll be traveling now or a year from now, take a moment to make a plan for what you will do for that trip.  Visualizing it now makes it more likely to happen in the future!
    E.36: Eating for Brain Health: Nutrition and Lifestyle Tips for Mental Clarity and Long-Term Brain Health

    Listen to the episode HERE!

    This episode covers:

    • A study on a drink that promotes weight loss
    • A product recommendation for a pasta substitute that you probably haven’t tried
    • Tips for improving your brain health through nutrition and lifestyle
    • Two Q and As on cholesterol and protein bars

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Think about one step you can take to improve your brain health. Set a calendar reminder to do this thing every day this week. See how you feel, and let me know!
    E.37: What are electrolytes, and do you need to add them in?

    Listen to the episode HERE!

    This episode covers:

    • A study about diabetes and weight loss
    • A product recommendation for the best nutrition book  I’ve read all year
    • All about electrolytes and recommendations for my favorite ones
    • Two Q and As on snacking in moderation and peanut butter

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Consider your need for electrolytes.  Are you a heavy sweater?  Do you exercise a lot?  Do you experience any of the symptoms I mentioned?  If so, give some electrolytes a try!
    E.38: Help! I've Fallen Off My Health Goals! (How to get back on track!)

    Listen to the episode HERE!

    This episode covers:

    • A study on mental health, diet, and lifestyle
    • A product recommendation for a healthy granola option
    • 6 tips to get back on track with your health goals
    • Two Q and As on dips for veggies and supplements to reduce inflammation and bloating

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • What’s one goal where you feel you’ve gotten off track (hey, we’ve all been there!)? Use tip #4 to determine one action you can take TODAY – then take it!
    E.39: Top 10 Tips to Boost Metabolism Naturally

    Listen to the episode HERE!

    This episode covers:

    • A study on the best treatments for heart health
    • A product recommendation for a sugar-free treat
    • 10 tips to boost metabolism naturally

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Choose one of the 10 metabolism boosting tips to focus on this week, and see how you feel when you apply it!
    E.40: How to (Actually!) Drink More Water

    Listen to the episode HERE!

    This episode covers:

    • A study on what kind of meals reduce risk of heart disease
    • A product recommendation for one of my favorite cooking oils
    • All of my best tips to help you drink more water

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Calculate your water intake requirement, then pick a tip or two from what we covered, and commit to implementing it every day for the rest of this week!  Notice how your energy improves, how your digestion feels a bit better, or maybe that you have fewer afternoon slumps or cravings.  Such a simple tip, with such a powerful impact!
    E.41: Wellness THEIR Way: Lindsey Verity on Living with Type 1 Diabetes

    Listen to the episode HERE!

    This episode covers:

    • An interview with my sister, Lindsey Verity, who shares some of her personal journey of living with type 1 diabetes. Lindsey gives some awesome tips for those of us not living with diabetes on how we can help!

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Check out the links above to learn a little bit more about the myths surrounding both type 1 and type 2 diabetes. If you know someone living with diabetes, give them a shoutout to let them know that you care about them!
    E.42: Hungry or Emotional? 3 Steps to Distinguish Between Hunger and Emotional Eating

    Listen to the episode HERE!

    This episode covers:

    • A study on chronic pain and diet
    • A product recommendation for a cracker that I’ve been loving
    • 3 steps to distinguish between hunger and emotional eating
    • Two Q and As on cholesterol and nutrition vs. exercise

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Memorize the 3 steps so you can use them next time you’re not sure if you’re hungry or dealing with emotional cravings: 
      1. Physical Assessment – how are you physically feeling and are you nourished with adequate food?
      2. Emotional Assessment – what emotions could be creating the desire to eat?
      3. Make the Right Choice for You – how will you feel afterwards?  How can you truly nourish yourself?
    • If you memorize these steps now, they’ll be available for you next time you need them.  I can’t wait to hear how they help you out!
    E. 43: Snack Attack! How to Choose Healthy Snacks + 20 Healthy Snack Recommendations

    Listen to the episode HERE!

    This episode covers:

    • A study about a class of food you can eat to strengthen your immune system and reduce inflammation
    • A product recommendation for a snack that falls into the class of food mentioned above
    • All about how to choose healthy snacks
    • Two Q and As on how to increase iron without having digestive side effects and half & half

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Consider your snack behavior. Do you think you’re snacking appropriately for your goals? Are the snacks that you eat regularly balanced? If not, try to swap in one of the 20 that I mentioned today!
    E.45: Wellness THEIR Way: Natalie Wolfe

    Listen to the episode HERE!

    This episode covers:

    • An interview with Natalie Wolfe, founder of StudioHop. Natalie shares some of her own health journey with us, as well as awesome insight into fitness, healthy eating, and healthy living!

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Decide what time you WILL (not want to) go to bed tonight, and set a phone alarm for one hour before that.  When that alarm goes off, you get to turn it off and find other ways to spend your time.  Curl up with a good book, grab a mug of herbal tea and chat with your spouse or roommate, or do some gentle stretching or meditating!  Enjoy a great night’s sleep!
    E. 46: How to Stay Healthy at Social Events
    Listen to the episode HERE!
    This episode covers:
    • A study showing something that benefits young adults and postmenopausal women
    • A product recommendation for a new protein powder that I’m loving
    •  4 tactical steps to stay healthy at social events
    • Two Q and As on CBD and a nut-free alternatives to nut butters
    Links I mentioned during this episode:
    How to take action after listening to this episode:
    • Register for the FREE Revitalize webinar at bit.ly/revitalize_webinar. Trust me – this is the best content I’ll ever give away for free.  You don’t want to miss it!
    E. 47: Tired? You Need These Tips to Improve Sleep Naturally!
    Listen to the episode HERE!
    This episode covers:
    • A study on metabolism and age
    • A product recommendation for something I’ve been using for years
    • All about how to improve sleep quality naturally
    • Two Q and As on mixing up meal planning and kombucha
    Links I mentioned during this episode:
    How to take action after listening to this episode:
    E.48: Wellness THEIR Way: How to “Unfunc” your Gut with Dr. Peter Kozlowski
    Listen to the episode HERE!
    This episode covers:
    • An interview with Dr. Peter Kozlowski, a functional medicine M.D. who shares enlightening insights about what he does in order to get to the root of the body’s disfunction.
    Links I mentioned during this episode:
    How to take action after listening to this episode:
    • Do something kind for yourself tomorrow before you check your phone! Whether it’s reading a book, stretching, or listening to a positive song, do something for 5 minutes. It can be anything that YOU know makes you feel good. Let me know what you decided to do!
    E.49: Is Coffee Healthy? Health Benefits (and cautions) of Coffee and Caffeine

    Listen to the episode HERE!

    This episode covers:

    • A study revealing a food that can take away 36 minutes of healthy life every time you eat it
    • A product recommendation for something that I love to have every morning
    • All about the health benefits (and cautions) of coffee
    • Two Q and As on pumpkin seeds and my new Revitalize Health Accelerator

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Consider your caffeine consumption. If it’s too high, can you cut back by 1 cup per day this week? If you drink an appropriate amount, but not good quality, can you trade? If you drink an appropriate amount and quality, can you ensure you have a cutoff time? If you don’t drink any at all, you do you! Keep it up!
    E.50: Wellness THEIR Way: How 2 Busy Women Manage Their Everyday Health featuring Victoria Pagan Wolpert and Juni Abraham

    Listen to the episode HERE!

    This episode covers:

    • Two interviews with two amazing women who have both participated in several Lyons’ Share programs and give us some insight into their own health journeys!

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Think about a way you may be overcomplicating your health.  How can you change that?  Victoria advised us to make it simple, and in her example, that included roasting vegetables by laying out a piece of foil on a baking sheet, chopping up whatever veggies she can find, adding some salt & pepper, and baking at 400 until they start smelling amazing.  So simple!  What’s a simple step you can take to include more veggies?

      Also … you heard a bit about Victoria’s experience in Revitalize, the health accelerator that gives you everything you need to go from anxious about your health to empowered, confident, and energized.  The program is finally opening back up to new Revelers, and I’d love to have you in the group!  If you’re interested, let’s chat – I’m offering quick one-to-one calls for anyone interested, where we’ll talk about your health goals and see if you’re the right fit for Revitalize.  You can get more information and sign up at http://www.thelyonsshare.org/revitalize.  Can’t wait to chat soon, and help you finally make health something you look FORWARD to!
    E.51: How to Eat (and enjoy!) More Vegetables

    Listen to the episode HERE!

    This episode covers:

    • A study related to berries, red wine, and your heart
    • Some (surprising) product recommendations for several cereals
    • All about how to eat and enjoy more vegetables

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Follow the first step I mentioned in the veggies of the matter.  To get smart, count how many servings of veggies you ARE eating, remind yourself that your taste buds CAN change and your health WILL benefit, and then commit to increasing by 1 serving per day for the next week!  Enjoy!
    E.52: Wellness THEIR Way: Dr. Jeff Gladden on Longevity and Living Well to 120

    Listen to the episode HERE!

    This episode covers:

    • An interview with Dr. Jeff Gladden who shares valuable information on how you can improve both the quality AND quantity of your years

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Make the commitment to yourself that you will do your best for your health TODAY!
    E.53: How to prevent and manage acid reflux naturally (plus, is 7,000 the new 10,000?)

    Listen to the episode HERE!

    This episode covers:

    • A new study that questions the 10,000 steps a day target and might make prioritizing your health easier
    • A product that I bring with me every time I travel
    • How to prevent and calm acid reflux with food and lifestyle
    • Two Q and As on grain-free vs. gluten-free, and my #1 tip for better sleep

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • If you have a Fitbit or Apple Watch or other device, try to aim to get in more MOVEMENT this week, and strive for that 7,000 steps per day!  Fit in short 10-minute walks after meals, try walking outside or pacing around your house while on phone calls, even stand up for 20 quick jumping jacks between calls.  Do what you can to get moving and I know you’ll feel better!
    E.54: Wellness THEIR Way: Your Relationship with Food with Toni Marinucci, RD

    Listen to the episode HERE!

    This episode covers:

    • An interview with Toni Marinucci,  a Registered Dietitian with a Master’s Degree in Nutrition and Dietetics, who shares insight on how we can improve our relationship with food

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Next time you think you may be about to emotionally eat, PAUSE! Pay attention, Assess how you feel, Understand why you feel that way, Set up a plan, and Execute that plan!
    E.55: Avoiding Mid-Week Takeout with Healthy Freezer Meals

    Listen to the episode HERE!

    This episode covers:

    • A study on a food that is correlated with a decrease in depression
    • A product recommendation from my favorite food group (chocolate!)
    • All about a way to NEVER again order takeout on a random Wednesday when it’s really not worth it to you
    • Two Q and As on apple cider vinegar and acne

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Mark down two hours on your calendar sometime in the next month, and devote that time to making some freezer meals.  When you do, take a picture of what you make and tag me on Instagram @thelyonsshare – I’d love to see!  Bonus if your recipe includes mushrooms or chocolate 🙂
    E.56: Wellness THEIR Way: Kelly Slaven, LCSW, on Managing Anxiety

    Listen to the episode HERE!

    This episode covers:

    • An interview with Kelly Slaven, LCSW, who shares about some of her experience providing evidence-based treatments for a wide variety of clients, as well as her insight as to what anxiety is and how it affects us in today’s society

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Your call to action comes straight from Kelly, and it’s to listen to your body and treat it well.  When we eat like junk, we feel like junk.  So check in – what does your body need?  More rest?  More movement?  More connection?  More me time?  More greens?  More water?  It will tell you the answer, and YOU have the chance to listen to it!
    E.57: A Simple Secret to Fewer Cravings and More Stable Blood Sugar

    Listen to the episode here.

    This episode covers:

    • A new study on the impact of processed foods on our brain health
    • A recommendation for one of my favorite gut healthy foods
    • A huge secret that will help you manage cravings and stabilize blood sugar throughout the entire day

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Think of a savory breakfast, and try it at least once in the next 3 days.  Notice how you feel in terms of your energy level, cravings, and hunger throughout the day!
    • Join me for FREE in the 50-day challenge!  What do you have to lose?  I know you have SO much to gain! Let’s get you feeling great all the way through the end of 2021.  Head on over to bit.ly/lyons50day to download your challenge calendar today!  See you inside the challenge!
    E.58: Wellness THEIR Way: Dr. Joseph Antoun on Fasting for Longevity and Health

    Listen to the episode HERE!

    This episode covers:

    • An interview with Dr. Joseph Antoun, CEO & Chairman of the Board of L-Nutra and Member of the Forbes Business Development Council, who gives us tons of valuable information on intermittent fasting!

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • See if you can work your way up to a 12 hour fast for 5 days in a row, and let me know how you feel!
    E.59: Your Healthy Holiday Mindset Bootcamp!

    Listen to the episode HERE!

    This episode covers:

    • A study that gives us a much-needed reminder at this time of year
    • A recommendation for something that I’ve shifted about my meal planning
    • All about how to make healthy choices during the holidays
    • Listener Q and A on how to politely decline holiday treats and balancing drinking alcohol with a healthy routine

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Take a moment to contemplate your healthy holiday mindset.  If you haven’t started the 50 day challenge, start now by joining at the link above. If you have a party or event coming up, make a plan now.  It’s all about taking ONE little step to get closer to the health that YOU want.  Happy Holiday Season!
    E.60: 7 Things to Track in your Planner for a Happier, Healthier Day

    Listen to the episode HERE!

    This episode covers:

    • A study comparing the impact of food vs. drug interventions on longevity
    • A recommendation for a great holiday gift
    • The top 7 things to track every day to increase your health and happiness

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Choose ONE of the seven top things to track in your planner and commit to tracking it this week! Set a recurring calendar reminder to help you to remember. Having a consistent time to focus on tracking will help make the habit easier to implement. If you want your own PEPPER Planner, use the link above… you’ve got to order soon to get them in time for holiday gifts!  
    E.61: Wellness THEIR Way: Revitalize Members Meredith Boyd and Lian Loop

    Listen to the episode HERE!

    This episode covers:

    • An interview with Meredith Boyd, owner of Meredith Boyd Fitness and owner of a Camp Gladiator franchise in Dallas. Meredith shares some of her experience with fitness and helping people to feel their best, as well as about her experience in the Revitalize program. 
    • An interview with Lian Loop, proud wife, mom, daughter, sister, aunt, friend, and teammate who also works TWO jobs! Lian shares some of her personal health journey with us, as well as how being a member in the Revitalize program has been instrumental for her.

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Adequately hydrate! Drink some water right now and commit to staying hydrated throughout the whole day.
    • Do the next right thing. Decide what this is for YOU and just do it! 
    • If the next right step for you might be joining the Revitalize program, set up a free consultation with me through the link above! 
    E.62: Wellness THEIR Way: Tandy Gutierrez, Master Pilates Instructor & Intuitive Psychic

    Listen to the episode HERE!

    This episode covers:

    • An interview with Tandy Gutierrez, founder & creator of Unicorn Wellness. She is a busy mom, step-mom, wife, master pilates instructor (25 yr practice), NSCA CPT, tarot reader, intuitive-psychic, and author, thriving in an autoimmune body (Celiac, thyroidectomy, IBS) with 20+ years of experience in the fitness & wellness industry. Tandy is recognized as one of the nation’s foremost Pilates experts featured in Allure, Seventeen, Self, and Elle Magazine and was the first Pilates Regional Manager for Equinox Fitness SoCal. 

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Where can less be more for you today? Maybe it’s meditating, or stopping working earlier. Take a picture of whatever you decide to do and tag me and Tandy!
    E.63: 6 Bits of Goal Setting Advice for 2022

    Listen to the episode HERE!

    This episode covers:

    • A study showing foods we can eat to support our brain health
    • An immune booster I recommend
    • My best tips for goal setting

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Come up with one DREAM goal for 2022.  I would LOVE to hear it – shoot me a DM on IG to let me know what it is so I can cheer you on!
    E.64: WAKEUP+GO: The 8-Minute Morning Routine that Will Change Your Life!

    Listen to the episode HERE!

    This episode covers:

    • A study on a surprising thing that contributes to aging (and what you can do to prevent it)
    • A recommendation for something that’s helping me maintain my calm during the January frenzy
    • All about how to implement my revolutionary 8-minute morning routine 

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Try the 8-minute morning routine! Simply write down WAKEUP+GO on a post-it note and practice checking it off tomorrow! Set your alarm 10 minutes early, COMMIT to getting out of bed, and make it happen! I know you’ll enjoy the benefits!
    E.65: 10 Supplements to Consider Adding to Your Routine

    Listen to the full episode HERE!

    This episode covers:

    • A study that will help you do the things you KNOW you want to do
    • An easy way to scout out which products are healthy
    • A deep dive into 10 supplements you might want to consider for your health

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Think about one supplement you might want to try.  I really don’t recommend diving into all 10 at once.  See which one piques your interest and start there!
    E.66: Wellness THEIR Way: Kristin Taylor on Self-Compassion and Mindfulness

    Listen to the full episode HERE!

    This episode covers:

    • An interview with Kristin Taylor, Executive and Life Coach. Kristin helps people address anxiety, self-doubt, imposter syndrome, and burnout so that they can achieve success without sacrificing their health and wellbeing. 

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Recognize the predominant emotion that you are feeling right now. Name it, and allow it to be there! 
    E.67: Why Celebrating Our Progress Works Better than Shaming Our Mistakes

    Listen to the full episode HERE

    This episode covers:

    • A study revealing a food that was recently re-associated with lower mortality risk from cardiovascular disease
    • A recommendation for a food that will definitely surprise you!
    • A mental trick I use for myself and my clients to make goal achievement more positive AND successful

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • For the rest of this week (and the rest of your life!) when you catch yourself chastising your progress, try throwing in a quick celebration and see how you feel.  This practice takes progress, but it becomes much more natural over time, and it’s SO worth it!
    E.68: Wellness THEIR Way: Austin McGuffie, The Metabolism Mentor

    Listen to the full episode HERE!

    This episode covers:

    • An interview with Austin McGuffie, personal trainer and content creator. Austin takes complicated topics like blood sugar balance and metabolism and breaks them down into tips and strategies that we can all understand and use!

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Join us in the no stress after 7pm challenge and allow yourself to truly relax. Avoid a glucose spike at night and get a better night’s sleep!
    E.69: Is Healthy Eating More Expensive?

    Listen to the full episode HERE!

    This episode covers:

    • A new study that shows an eating pattern that can slow age related degeneration of the brain
    • A recommendation for a way to get digestive, cognitive, and mood support
    • All about how to save money while eating healthily

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Think about one strategy that I mentioned to help save money while eating healthily that works best for you. Can you implement that one change this week? I’m here cheering you on!
    E.70: Wellness THEIR Way: Inflammation, Antioxidants, and Green Juice with CEO Mae Steigler

    Listen to the full episode HERE!

    This episode covers:

    • An interview with Mae Steigler, CEO of Organifi, who gives us insight into how we can use antioxidants to fuel our bodies and feel great

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Tap in to your body and your mind, and let your intuition tell you what you need. Do you need more movement or less movement? More stimulation or more rest? More connection?
    • Use code LYONS for a discount on any Organifi products!

     

    E.71: Calcium supplements: helpful or harmful?

    Listen to the full episode HERE!

    This episode covers:

    • A study that found a link between a common chemical and kidney disease
    • A recommendation for one of my favorite snack foods
    • A top to bottom review of calcium supplements (whether you need them, what risks they might pose, and what to do for strong bones without a calcium supplement)

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Google “the dirty dozen” for a list of veggies and fruits to consider buying organic. Next time you’re at the grocery store, pick one and give it a try!
    • Go for a walk, even if it’s just for 10 minutes, or do some jumping jacks. This is wonderful for your bone health!

     

     

    E.72: Wellness THEIR Way: Health from the Inside Out with Functional Nutritionist Risa Groux

    Listen to the full episode HERE!

    This episode covers:

    • An interview with Risa Groux, a Functional Nutritionist and Certified Autoimmune Coach. She talks about how she finds the root causes of health issues using functional nutrition guidelines, and facilitates healing through whole foods that we obtain through the earth!

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    Look for some of those ingredients that we mentioned this episode, especially a color with a number, or an artificial sweetener, in food that you eat regularly. See if you can make a trade up! If you need help finding a trade up, shoot me a message on Instagram @thelyonsshare!

    E.73: 7 Things to STOP Doing for Your Health!

    Listen to the full episode HERE!

    This episode covers:

    • A fun study about pets
    • A FREE recommendation for making your health goals fun
    • 7 things to STOP doing for your health

    Links I mentioned during this episode:

    How to take action after listening to this episode:

    • Implement 1 of the 7 things I mentioned to STOP doing. You are doing enough!

       

      E.74: Wellness THEIR Way: Why Your Labs are Normal but You Don't Feel Great with Dr. Kylie Burton

      Listen to the full episode HERE!

      This episode covers:

      • An interview with Dr. Kylie Burton, functional medicine expert. She has helped thousands of individuals with seemingly impossible health struggles who’ve been told their labs are normal to find answers, healing, and hope!

      Links I mentioned during this episode:

      How to take action after listening to this episode:

      • Get out your most recent lab work. Take a look and see if any of the ranges Dr. Kylie mentioned today make you second guess if your lab work is normal. Follow her 5 steps to help your body get into it’s optimal environment to heal itself! If you need help interpreting your blood work, get Dr. Kylie’s book linked above! If you want one-to-one help interpreting your blood work, schedule a consultation with me, also linked above!

       

         

        E.75: How to Read Food Labels (You might be surprised!)

        Listen to the full episode HERE!

        This episode covers:

        • A new study on protein variety and heart health
        • A recommendation for where I get most of my animal protein
        • All about how to read food labels

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Check out a label of a product you use regularly. If it isn’t optimal, do your best to find something with better ingredients next time you’re at the grocery store. Feel free to post the label comparison from the former product to the new product and tag me @thelyonsshare, or shoot me a DM so I can cheer you on!
        E.76: Wellness THEIR Way: Being a Badass Mom (and person!) with Kelly Donahue

        Listen to the full episode HERE!

        This episode covers:

        • An interview with Kelly Donahue, life coach and founder of Badass Moms: a community and group coaching program that helps moms around the world feel powerful, Badass, and connected!

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Text someone that you love, maybe someone you haven’t talked to in a while! 
        • Make the next task that you have to do today FUN! If that just won’t work, schedule some fun in to your day today. 
        • If you’re a mom who could use some more fun in your life, check out Kelly’s Badass Moms program at the link above!
        E.77: Which type of magnesium is best for you? (And the benefits of Megan's favorite supplement!)

        Listen to the full episode HERE!

        This episode covers:

        • A new study showing heart health benefits from drinking a certain number of cups of coffee per day
        • A recommendation for a favorite new chocolate company
        • All about magnesium- why it’s one of the most underrated supplements out there, the benefits of it, how to get it from food, and all of the various types!

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Take a deep breath.  Right now, wherever you are.  Just one big deep breath.  Congrats, friend, you’ve just done something amazing for your health!  Wasn’t that simple? 🙂
        E.78: Wellness THEIR Way: How to Ditch the Toxins and Feel Amazing with Dr. Wendie Trubow

        Listen to the full episode HERE!

        This episode covers:

        • An interview with Dr. Wendie Trubow MD, MBA. Dr. Trubow is a functional medicine gynecologist who is passionate about helping women optimize their health and their lives. She’s an expert on toxicity, toxins, molds, heavy metals, and everything that our body has to detoxify!

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Check out the Environmental Working Group webpage or app, and look up 2 products that you use regularly. If you’re not satisfied with what the group says about these products, see if you can find another option!
        E.79: 7 Spring Health Tips to Keep You Energized!

        Listen to the full episode HERE!

        This episode covers:

        • Sleep, and a great reason for you to get to sleep early tonight!
        • A hydrating treat that I just discovered
        • 7 fun, springy things to focus on for your health this season!

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Go for a walk after dinner, and get to bed early!
        E.80: Wellness THEIR Way: Dispelling Health and Weight Loss Myths with Robert Davis, PhD

        Listen to the full episode HERE!

        This episode covers:

        • An interview with Robert Davis, PhD and expert in dispelling health and nutrition myths. Robert discusses several of the health myths that we have been lead to believe, and reasons why we as a society are fighting an uphill battle against weight loss. 

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Find a path forward for your health that is sustainable for you. Think about something you might be doing that isn’t sustainable, and consider an alternative that you actually enjoy. Can you be gentler with yourself while still keeping health at top of mind?
        E.81: Your Top Health Questions Answered!

        Listen to the full episode HERE!

        This episode covers:

        • A disappointing blood sugar study
        • A recommendation for a tasty, crunchy cracker I’ve been loving
        • Frequently asked health questions
        • A really exciting, FREE opportunity for you!

        Links I mentioned during this episode:

        How to take action after listening to this episode:

          • You definitely don’t have to shop at Whole Foods to be healthy. BUT, they do have some great products for if and when you DO want to shop there! Check out the blog post linked above for my top healthy foods to buy at Whole Foods.
          • Head on over to the Revitalize webpage linked above to sign up for your FREE trial of the Revitalize Health Accelerator!

         

        E.82: Wellness THEIR Way: Learning to Love Your Body with Victoria Yates

        Listen to the full episode HERE!

        This episode covers:

        • An interview with Victoria Yates, RN. Victoria is a food and body image coach for women, and she specializes in helping women to stop dieting and to love their bodies through learning how to eat intuitively. Victoria shares some great information with us on how to have a healthy lifestyle based on the science behind intuitive eating. 

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Think about your relationship with your body. How can you edge more gently into treating your body as a friend, or a spouse?
        E.83: Top Takeaways from 3 Health Conferences!

        Listen to the full episode HERE!

        This episode covers:

        • An unexpected benefit of getting out in nature
        • A product I’ve been asking for for years that’s finally here
        • My TOP insights from the 3 nutrition conferences I’ve attended in the past 3 weeks

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Get outside in the next 24 hours for 15 minutes or more!
        E.84: BRAT or BERP? What to Eat with an Upset Stomach!

        Listen to the full episode HERE!

        This episode covers:

        • A study revealing a way to combat antibiotic resistance with our food choices
        • A recommendation for another snack I’ve been loving lately
        • What to eat (and what not to eat) when you have an upset stomach. The BRAT diet can take a backseat as I introduce you to the BERP diet today! 

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Take a deep breath, and think of something TRULY healthy that you can commit to doing for yourself this weekend!
        E.85: 4 Breathing Exercises to Help Manage Stress

        Listen to the full episode HERE!

        This episode covers:

        • 2 new studies, one revealing something that helps your heart health, and one revealing something that hinders it
        • A chocolate chip brand that I’ve been loving 
        • 4 of my favorite breathing exercises to help manage stress

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Choose your favorite of the four breathing exercises, and practice it for a minute or two every day this week!
        E.86: Wellness THEIR Way: Kevin Lyons on Prioritizing Physical and Mental Health

        Listen to the full episode HERE!

        This episode covers:

        • An interview with my husband, Kevin Lyons, who shares how he prioritizes physical and mental health. Kevin will also answer several burning questions from listeners! 

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Head over to the blog post on healthy travel snacks linked above, and check out the free download that has all my favorite brands with direct links to snacks that can support you during your next trip!
        • Find a new activity that could add some non-work joy to your life!
        E.87: Wellness THEIR Way: The Healing Power of Vitamin E with Dr. Barrie Tan

        Listen to the full episode HERE!

        This episode covers:

        • An interview with Dr. Barrie Tan, scientist and world’s foremost expert on vitamin E. Dr. Tan shares his knowledge about the powerful, antioxidant, anti-inflammatory, health promoting benefits of vitamin E!

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Think about sources of inflammation in your own life. Possible sources we talked about today are foods, over exercising, and toxin exposure. What’s causing inflammation in your body, and what can you do to reduce it?
        • If it sounds like a good fit for you, try taking vitamin E! Use my Fullscript dispensary linked above to access discounted high quality vitamin E products!
        E.88: 7 Potential Sources of Toxins in Your Home and What to do About Them

        Listen to the full episode HERE!

        This episode covers:

        • A study shedding light on why the order of food that you consume matters, and what you can eat first to prioritize your health 
        • A recommendation for a brand new bar that’s made from whole foods only
        • 7 potential sources of toxins in your home, and how to swap these common household items for healthier options

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Choose one of the seven products that I mentioned that you use regularly. Search the Think Dirty app or the Environmental Working Group for non-toxic alternatives, and switch out that one thing!
        E.89: Wellness THEIR Way: Eye Health and Blue Light with Dhruvin Patel

        Listen to the full episode HERE!

        This episode covers:

        • An interview with Dhruvin Patel, optometrist and entrepreneur. Dhruvin shares valuable insight about blue light and eye health that is useful for us all! 

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Implement the work period policy. Try a 20, 45, or 50 minute work period in which you’re only looking at your screen for that set amount of time!
        • Stop scrolling in bed before you go to sleep! 
        • Get a blue light screen protector for your phone or computer, or get a pair of blue light glasses. Ocushield products are linked above!
        E.90: Travel Like a Health Superstar with These Top Tips!

        Listen to the full episode HERE!

        This episode covers:

        • A study comparing plant-based meat alternatives to chicken
        • A new tool that’s been helping boost my productivity
        • My best healthy travel tips

        Links I mentioned during this episode:

        How to take action after listening to this episode:

        • Whether you have a trip booked or not, head over to the free download linked above to make sure you’re prepared to come out of your next trip feeling your best!
        E.91: Wellness THEIR Way: The Future of Regenerative Medicine and Cell Banking with Drew Taylor

        Listen to the full episode HERE!

          This episode covers:

          • An interview with Drew Taylor, co-founder of Acorn Biolabs, a company dedicated to helping people access the future of regenerative medicine by providing affordable, accessible, and non-invasive cell banking. Drew helps people prepare to live longer, look better, and get ahead of aging so they are ready for the future of regenerative medicine.

          Links I mentioned during this episode:

          How to take action after listening to this episode:

          • Take a moment to think about how you’re treating your body. While it’s amazing that in the future we’ll have the technology to help reverse the damage that we’re causing our bodies, there are things that we can be doing now. What are some ways that you can stop or slow the damage right now?
          E.92: Permission Granted: You do NOT have to go to 8 grocery stores a week to be healthy!

          Listen to the full episode HERE!

            This episode covers:

            • A study about cardiometabolic health
            • A recommendation for a new coffee creamer
            • Info about a free class I’m hosting all about how to balance your blood sugar
            • Why to give yourself permission to NOT go to 8 grocery stores every week

            Links I mentioned during this episode:

             

            E.93: Wellness THEIR Way: Prescribing Lifestyle, Not Medication with Dr. Alka Patel

            Listen to the full episode HERE!

              This episode covers:

              • An interview with Dr. Alka Patel, Founder of Lifestyle First®. She is also a GP, Lifestyle Medicine Doctor, and Longevity Coach, with expertise in optimising healthspan and lifespan. Her own biological age is almost 30 years younger than her chronological age, and she shares a wealth of knowledge to empower us to to lower our biological age, too!

              Links I mentioned during this episode:

               

              E.94: Secrets for Women's Health + How Much Protein You Need

              Listen to the full episode HERE!

                This episode covers:

                • A fascinating study on women’s health and how we differ from men in terms of nutrient usage and dietary requirements
                • A sweet frozen treat I know you’ll love
                • Re-sharing important information on protein because it’s the most under-consumed macronutrient that I see in clients

                Links I mentioned during this episode:

                How to take action after listening to this episode:

                • Include a brightly colored veggie AND protein in your next meal
                • Tune into next week’s episode featuring a great interview with a holistic caregiver that brought ME to tears during the interview!

                 

                E.95: Wellness THEIR Way: Prioritizing Your Health and Self-Care as a Caregiver with Dawn-Renee

                Listen to the full episode HERE!

                  This episode covers:

                   

                  • An interview with Dawn-Renee, Holistic Caregiver and Energy Doula – an energetically connected holistic mentor. She cares for those who care for people dealing with chronic or terminal diagnosis, with a deep understanding of ALS/MND. She is passionate about holding space and empowering caregivers to find their energy, overcome burnout and create a map to optimal wellness.

                  Links I mentioned during this episode:

                   

                   

                   

                   

                  E.96: A Simple 4-Letter Formula to Build a Healthy Meal

                  Listen to the full episode HERE!

                    This episode covers:

                    • A study revealing a 2-minute hack to improve health after meals
                    • A tasty drink that improves health as you sip
                    • A 4-letter acronym that will help you build a healthy meal every time

                    Links I mentioned during this episode:

                    How to take action after listening to this episode:

                    • Have your next meal be a VVFP meal!

                     

                    E.97: Wellness THEIR Way: How to Reduce Inflammation through Food with Dr. Carolyn Williams

                    Listen to the full episode HERE!

                      This episode covers:

                      • An interview with Dr. Carolyn Williams, PhD, RD, a leading culinary nutrition expert who’s developed a knack for breaking down complex science into quick, reader-friendly tips. The author of two cookbooks, Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less (Tiller Press, June 2019) and Meals That Heal – One Pot (The Experiment, September 2022), Carolyn is a sought-after speaker on anti-inflammatory eating and managing chronic inflammation through lifestyle.

                      Links I mentioned during this episode:

                      How to take action after listening to this episode:

                      • Choose an anti-inflammatory food from one of the categories that Carolyn mentioned, and get it in within the next 24 hours!
                      • Think about the processed foods, added sugar, and processed meat that might be in your diet more than is serving you, and see what you can do to swap one of those out. Taking these steps will reduce the inflammation in your body!
                      E.98: The MOST Valuable Lessons I've Learned

                      Listen to the full episode HERE!

                        This episode covers:

                        • A study about a category of foods that is strongly associated with decreased mental health
                        • A new product that’s really helping my cognitive function
                        • The top 14 lessons I’ve learned from 1-to-1 nutrition consulting

                        Links I mentioned during this episode:

                        How to take action after listening to this episode:

                        • Take a moment to reflect on how you’re treating yourself, mentally and physically, and identify ONE way you can improve based on everything we’ve talked about today.  Do it out of love for yourself – you deserve it!
                        E.99: Wellness THEIR Way: Why Self-Love is Tough for High Achievers with Lizzy Cangro

                        Listen to the full episode HERE!

                          This episode covers:

                          • An interview with Lizzy Cangro, an international expert nutritionist, wellness coach, and author with a passion for helping other women silence their inner mean girl and confidently step into the body they love. In 2017, she founded Nutrition by Lizzy to help clients stop calorie counting, enjoy eating without guilt and achieve unconditional love for their body.

                          Links I mentioned during this episode:

                          How to take action after listening to this episode:

                          • Make just ONE choice today that you wouldn’t have made if you didn’t listen to this episode today!
                          E.100: How to Healthify Starbucks: 4 Hacks, 12 Healthy Drinks to order, and more!

                          Listen to the full episode HERE!

                          This episode covers:

                          • A study that shows the power, or lack thereof, of breakfast for weight loss.
                          • One of Megan’s favorite muffins, yes muffins.
                          • Coffee and Starbucks! How to healthify your Starbucks order, Megan’s 12 favorite healthy drinks to order at Starbucks, how to make your own version of your favorite drinks at home, and so much more!

                          Links I mentioned during this episode:

                          How to take action after listening to this episode:

                          • If you’re a Starbucks lover, use a tip you learned today to healthify your next order! If you’re not, consider a breakfast experiment – what makes YOU feel best?

                            E.101: Wellness THEIR Way: How Hormone (Im)balance Impacts Health with Dr. Erika Schwartz

                            Listen to the full episode HERE!

                              This episode covers:

                              • An interview with Dr. Erika Schwartz. She was one of the first doctors in the US to treat patients with bio-identical hormones, conduct biomarker testing, and to administer preventative IVs. She continues to deliver cutting edge care to all of her patients in a warm, friendly office. For Dr. Erika, work is pure joy, her legacy is to improve health care for the individual and remove fear and arrogance from the system.

                              Links I mentioned during this episode:

                              How to take action after listening to this episode:

                              • The answer is always found by going inside.

                                Ask yourself right now, maybe you don’t know much beyond what you learned today about hormones and that’s OK, but what are some things that could be shifting your hormone health, your overall health? What are some of those things you might want to be doing, but you aren’t doing yet? Can you isolate one of those things? What’s one thing that you can commit to today? 

                                Today I challenge you to make that next step the best step for you. 

                               

                                E.102: All About Adaptogens (plus: Vegetarians and Hip Fractures, Healthy Snack Bites, and more!)

                                Listen to the full episode HERE!

                                This episode covers:

                                • Why I’m a believer in adaptogens and how they can help you balance stress
                                • An interesting study all about hip fractures in vegetarians
                                • A new product that we enjoyed at my Revitalize Retreat

                                Links I mentioned during this episode:

                                How to take action after listening to this episode:

                                • BREATHE. Megan talked all about adaptogens and how they help balance stress, which they do, but two of the best stress management tools are our own lungs. So go ahead and take 10 of the deepest possible breaths you can muster right now. Your body will thank you!

                                 

                                  E.103: Wellness THEIR Way: Managing Long Covid with Oz Garcia

                                  Listen to the full episode HERE!

                                  This episode covers:

                                  • An interview about long COVID with a bestselling author and leading global nutritionist, Oz Garcia. He suffered from long COVID himself and is sharing what he used to recover with the world through his writing (and in this interview!).

                                  Links I mentioned during this episode:

                                  How to take action after listening to this episode:

                                  • Breathe Deeply. Set a timer for 4 minutes today, and focus on breathing as deeply as you can. Enjoy!

                                   

                                    E.104: Q&A: Your Digestion Questions Answered!

                                    Listen to the full episode HERE!

                                    This episode covers:

                                    • YOUR digestion questions answered!
                                    • A paper about something that doesn’t have calories that causes obesity.
                                    • A product Megan uses every single day.

                                    Links I mentioned during this episode:

                                    How to take action after listening to this episode:

                                    • Check-in on your digestion.  Are you feeling regular? Going enough? Is it comfortable? Ask yourself – Am I eating enough fiber? Am I drinking enough water?
                                    E.105: Wellness THEIR Way: How We Can Prevent & Treat Autoimmune Conditions with Dr. David Bilstrom

                                    Listen to the full episode HERE!

                                    This episode covers:

                                    • An interview with Dr. David Bilstrom about autoimmunity and all of the various autoimmune conditions that are plaguing us as a society today.
                                      • As the Director of the Bingham Memorial Center for Functional Medicine and the International Autoimmune Institute in Blackfoot, Idaho, Dr. Bilstrom works closely with experts in a number of medical specialties to evaluate, diagnose and treat chronic and autoimmune diseases.

                                    Links I mentioned during this episode:

                                    How to take action after listening to this episode:

                                    • Set a timer for 2 minutes. Put down the phone, the computer, and set aside distractions. Breathe, meditate, journal, do whatever you need to do to start teaching your brain to relax.
                                    E.106: Top Tips to Improve Self-Care (plus grains, breathing, and a free challenge!)

                                    Listen to the full episode HERE!

                                    This episode covers:

                                    • A new study that shares which grains lead to increased risk of heart disease.
                                    • A new app that I’m loving using that is helping with stress management.
                                    • My best self-talk tips.
                                    • An opportunity to join a 50-day challenge for FREE to end out 2022 strong!

                                    Links I mentioned during this episode:

                                    How to take action after listening to this episode:

                                    • Join us in the FREE 50 Day Revitalize Your Health Challenge! What do you have to lose? Nothing! What do you have to gain? SO MUCH health, positivity, and encouragement through the end of this year!
                                    E.107: Wellness THEIR Way: Perimenopause, Menopause, and Postmenopause Diet and Lifestyle Tips with Alison Bladh

                                    Listen to the full episode HERE!

                                    This episode covers:

                                    • An interview with Alison Bladh, a registered nutritional therapist who is passionate about empowering women globally to reclaim their health during the menopause transition (perimenopause, menopause, post menopause and beyond) through realistic evidence-based nutrition, mindset and lifestyle modifications.

                                    Links I mentioned during this episode:

                                    How to take action after listening to this episode:

                                    • For your next meal, I encourage you to find as much fiber as possible (ideally in the form of vegetables), and at least a palm-sized serving of protein. 
                                    E.108: The Supplement You Likely Need for Heart Health, Inflammation, and Brain Health

                                    Listen to the full episode HERE!

                                    This Episode Covers:
                                    • A powerful study about sleep
                                    • Something that has kept my immune system rocking for over a year
                                    • Details about an important supplement to benefit heart health, inflammation, and brain health
                                    • A ONE-TIME offer that will absolutely knock your socks off!

                                    Links I mentioned during this episode:

                                    How to take action after listening to this episode:

                                    • Set a calendar reminder for November 20th, 2022 to claim an exclusive ONE-TIME offer!
                                    E.109: Wellness THEIR Way: Motivating yourself to move... for YOU *and* for the community! with Samantha Pantazopoulos

                                    Listen to the full episode HERE!

                                    This Episode Covers:

                                    • A conversation with Samantha (Sam) Pantazopoulos is a maverick social entrepreneur, brand strategist, connector of people and ideas and co-founder and CEO of Vizer, a social wellness platform on a mission toward Democratizing Wellness®.

                                    Links I mentioned during this episode: