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

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?
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)

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!)

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

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?

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!

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

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

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)

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

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

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

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?

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!)

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

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

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

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

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

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

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
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

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!
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