The Well Life Podcast

Episode 55 - Rest, Sleep and Sabbath

Sleep is Important 
The Sleep Spectrum: Why the average person needs 7–8 hours, but some may need more or less depending on genetics and lifestyle.
Sleep Deprivation’s Silent Damage: How lack of sleep can increase inflammation and raise risks for serious conditions like heart disease and cancer.
Rewiring Your Sleep Patterns: Cognitive behavioral therapy can help break the cycle of insomnia by changing your relationship with sleep.
Sleep Hygiene Tips: From creating the perfect sleep environment to cutting out late-night caffeine, tips on how to optimize your nightly routine for better rest.
Why Sleep Apnea is Serious: Learn about the risks of undiagnosed sleep apnea and why getting tested could save your life.
The Dirty Truth: When Sleep Deprivation Strikes
Now, let’s talk about what happens when we don’t give our brains the cleaning time they need. It’s not a pretty picture, folks. Imagine never taking out your trash or doing your laundry – that’s essentially what you’re doing to your brain when you consistently skimp on sleep.
Chronic sleep deprivation can lead to a whole host of issues. We’re talking memory problems, difficulty concentrating, mood swings, and even an increased risk of more serious conditions. Some studies have even explored whether lack of sleep can cause brain tumors. While the jury’s still out on that one, it’s clear that sleep deprivation is bad news for your noggin.
But it’s not just about the quantity of sleep – quality matters too. Conditions like sleep apnea can seriously disrupt your brain’s cleaning schedule. Ever wondered can sleep apnea cause brain fog? The answer is a resounding yes! When your sleep is constantly interrupted, your brain doesn’t get the chance to complete its cleaning cycles, leading to a buildup of cellular trash and those foggy, groggy mornings.
PETER HANUN PILLOWS LINK: https://peterhanun.com/
—-------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 54 - Gut Health

Your second brain: 95% of the “feel good” neurotransmitter, serotonin is produced in your gut - not your brain. 
 
Vagus Nerve - the connection between brain & gut
 
Organs involved in digestion: 
Mouth
Esophagus
Stomach
Small Intestine
Colon
 
Other organs involved:
Liver, Gallbladder, Pancreas
 
Symbiosis - state of harmony in the gut
& Dysbiosis - state of imbalance in the gut
 
Dysbiosis occurs when there is a disruption to the balance of beneficial, or “good,” bacteria and non-beneficial, or “bad,” bacteria in a body system. For example, gut or intestinal dysbiosis can result from diet, stress, or medication use. Dysbiosis can also affect other areas of the body.
Your immune System & Your Gut: 
Detoxification
Leaky Gut Syndrome
How food affects your gut
 
Gut health issues are prevalent and can significantly impact overall well-being. Problems like Irritable Bowel Syndrome (IBS), leaky gut, and dysbiosis (an imbalance in the microbiome) are among the most common.
These conditions can lead to symptoms such as bloating, discomfort, irregular bowel movements, and even systemic issues like fatigue, joint pain, and mental health disturbances.
Defining “Gut Healing” Foods
Considering this brief review, let’s clarify what I mean by “gut healing” foods before we dive in. We’ll consider “gut healing” foods to be any foods that support digestive function and the microbiome or reduce inflammation to soothe the intestinal lining.
By performing these healing and balancing functions, you can use “food as medicine” to address some of the common issues mentioned above. Maybe someday, you’ll find a section in the grocery store labeled "gut healing foods.”
 
My Top 10 Favorite Foods and Why
1. Bone Broth
Bone broth is rich in collagen, which helps repair and maintain the gut lining. It also contains amino acids like glutamine that support mechanical and chemical digestion by enhancing the production of digestive enzymes. Given that it’s a protein-rich liquid, its benefits are easily absorbed as well!
2. Leafy Greens
Leafy greens like kale, spinach, bok choy, and collard greens are both high in fiber and rich in nutrients that support the microbiome. These foods also help to support the ideal transit of waste through the digestive tract.
3. Fermented Vegetables
Food-based probiotics are also a surefire way to support your microbiome. Fermented vegetables like kimchi and sauerkraut (especially homemade) are phenomenal sources of probiotics. They also support the mechanical and chemical digestion of food!
The one caveat is that for some individuals, fermented foods might increase digestive discomfort in overgrowth situations such as SIBO. The key is to address the underlying overgrowth holistically and then reintroduce probiotic foods. If there are no symptoms, that can be a great gauge of successful treatment!
4. Kefir and Yogurt (Especially Plant-Based and Homemade)
Like fermented vegetables, kefir and yogurt are excellent sources of probiotics. The research shows that a food-first approach to probiotic intake is the only way to change the composition of the microbiome, other than through less common stool transplantation.
If you make your own plant-based yogurt or kefir at home, it’s a surefire way to avoid additives and extra sugar that is commonly found in conventional products. The probiotic content is also significantly higher in homemade kefir and yogurt compared to those you find in the store.
5. Spices like Ginger and Turmeric
Many commonly used spices are nature’s more potent manifestations of "food as medicine." Many support the chemical digestion of food while also having potent anti-inflammatory properties. Ginger and turmeric are among the most well-researched and effective - plus they are delicious!
6. Black Beans
Beans are another fascinating plant-based superfood. They are a potent source of protein, fiber, and starches that support our own nutritional needs and those of our resident microbes!
I specifically highlighted black beans because the phytonutrients that give them their black color are in the same family as those in blueberries and other dark-colored plants. This color is one of the most deficient in our diets, and certain gut microbes rely on them to flourish.
7. Sweet Potatoes
Sweet potatoes are another fiber-rich food that helps to support the integrity of the gut lining and ultimately adequate nutrient absorption. They are also a low-glycemic food that supports blood sugar stability and they are packed with antioxidants that combat inflammation and oxidative stress in the gut!
8. Oats
Oats are another fibrous food that supports the regulation of bowel movements and has an added benefit to cardiovascular health. They also contain beta-glucan, a prebiotic fiber that supports the microbiome, regulates appetite and weight management, and releases GLP-1 naturally in the gut.
9. Quinoa
Quinoa is a wonderful alternative to white rice for those trying to manage blood sugar and is rich in fiber and protein! It supports chemical digestion, the smooth transit of waste out of the body, and supports the health of the gut lining as well.
10. Blueberries
Blueberries are one of my all time favorites gut healing foods! They are packed with antioxidants that reduce inflammation and oxidative stress in the gut and beyond. They also contain a good deal of fiber that support the microbiome with their unique blue/purple phytonutrients.
Glenda’s Probiotics 
Pendulum - Akkermansia 
Douglas Laboratories - 40 billion 
—-------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 53 - Forrest Therapy Follow Up with Russ Holley

Episode 53: Russ Holley - Forrest Therapy Followup
 
We are back with our friend Russ Holley. Just to refresh your memory, back in Episode 15, Russ introduced us to Forrest Therapy. Since then, I had the privilege of joining he, his wife along with my dear friend Raquel on a Forrest Therapy walk. So, we had to have him back on so we could talk about it and how I experienced it. 
 
As a reminder: Russ Holley is a certified ANFT Forrest Therapy guide and a John Maxwell Certified Leadership Coach/Trainer..  He brings 20+ years of experience as a Senior Manager in a Fortune 50 company. By combining his skills as a forest therapist and a leadership coach, Russ empowers individuals and teams to reduce stress, enhance their creativity, and improve their overall wellbeing.
 
Russ! I just want to talk about this experience so our listeners know the benefits and why they should connect with you to schedule their own walk.
 
Tell us about how you discovered the location we went to. What do you look for when scoping out a location?
Why did you choose this particular location?
Now, let’s walk through the experience we had…The set up before the walk
The invitation and why it is important
The length and time of the walk
Taking the time to see, hear, smell, explore and why it matters. 
Ask about some of the feedback Russ has received from participants
Russ will ask you about your recent experience and you can share. :). Things like what you thought of the invitation where you were using your senses, did you find yourself more relaxed when done, was it easy physically, did you enjoy the experience in total?   We can weave these in and out.  Just thinking this could give a real life testimonial. 
Contact Info:
​​https://www.wellbeinginnaturenw.com/what-is-forest-therapy
holleyrl@icloud.com
-------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 52 - Catching Up With Michael McIntyre

It’s our One Year Anniversary! To celebrate we invited our coach, mentor, and leader, Michael McIntyre, to join us and catch up on everything in the McIntyre Enterprise. 
 
Today we will be having a conversation to talk about this past year’s podcasts and growth in business, get inspiration and maybe even some tips from Michael. 
We take time on our one year birthday to give honor where honor is due to Michael & Stacye McIntyre, Next Level Experience and all that they have on their heart to do for the future. 
What would you say right now to anyone out there who feels like there is more, or they are stuck, or they have a business idea, but are unsure of next steps. 
It is Q4 of 2024. What advice can you give to those who not only want to finish strong, but also are looking to 2025
What is happening in your world? Is there anything new you are doing or planning that we can look forward to in 2025?
What is your non-negotiable health habit? 
Follow Michael McIntyre at: 
IG: themichaelpmcintyre
IG: Mcintyre_coaching
FB: https://www.facebook.com/themichaelpmcintyre
https://themichaelmcintyre.com/next-level-experience/
Podcast: Next Level Podcast
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 51 - Thyroid Health

Thyroid disease is very common, with an estimated 20 million people in the United States having some type of thyroid disorder. Women and people assigned female at birth (AFAB) are about five to eight times more likely to be diagnosed with a thyroid condition than men and people assigned male at birth (AMAB).
Thyroid diseases are split into two types: primary and secondary.
In primary thyroid disease, the disease originates in your thyroid gland. In secondary thyroid disease, the disease originates in your pituitary gland. As an example, if you have a nodule on your thyroid that’s releasing excess amounts of thyroid hormones, it would be called primary hyperthyroidism. If a tumor in your pituitary gland is releasing excess amounts of thyroid-stimulating hormone (TSH), which then stimulates your thyroid to produce excess thyroid hormones, it would be called secondary hyperthyroidism.
While the thyroid may be small, this butterfly-shaped gland makes up a portion of the endocrine system and secretes hormones that affect our mood, skin, hair, metabolism, and more. It is a part of a feedback loop that works with the pituitary gland, another critical organ of the endocrine system, and the hypothalamus, which is located in the brain.
A heathy thyroid is about 2 inches long and usually does not stick out from your throat and you can’t see it by looking at your neck.
Given the many players involved in thyroid function—the thyroid, pituitary, and the hypothalamus—it is no surprise that disruption in any of these areas will affect the thyroid and the host of other areas that it manages 
How the Thyroid works:
The pituitary gland and thyroid work together in a loop. When thyroid hormones are low, the brain produces TRH (thyroptropin) that signals pituitary glands to release thyroid-stimulating hormone (TSH), which then activates the thyroid to produce thyroxine (T4). This T4 is converted to triiodothronine (t3). T4 and t3 are then released into the bloodstream to work on regulating metabolism and other thyroid-dependent mechanisms in the body.
What does the thyroid do?
As an endocrine gland, your thyroid makes and secretes hormones. Your thyroid produces and releases the following hormones:
Thyroxine (T4): This is the primary hormone your thyroid makes and releases. Although your thyroid makes the most of this hormone, it doesn’t have much of an effect on your metabolism. Once your thyroid releases T4 into your bloodstream, it can convert to T3 through a process called deiodination.
Triiodothyronine (T3): Your thyroid produces lesser amounts of T3 than T4, but it has a much greater effect on your metabolism than T4.
Reverse triiodothyronine (RT3): Your thyroid makes very small amounts of RT3, which reverses the effects of T3.
Calcitonin: This hormone helps regulate the amount of calcium in your blood.
 
Thyroid hormones affect the following body functions:
How your body uses energy (metabolism).
Heart rate.
Breathing.
Digestion.
Body temperature.
Brain development.
Mental activity.
Skin and bone maintenance.
Fertility.
 
Thyroid Disorders & Symptoms:
Low level: 
It’s a fairly common condition that affects approximately 10 million people in the United States. It is treatable.
Causes of hypothyroidism include:
Hashimoto’s disease, an autoimmune disease.
Thyroiditis (inflammation of the thyroid).
Iodine deficiency.
A nonfunctioning thyroid gland (when the thyroid doesn’t work correctly from birth).
Over-treatment of hyperthyroidism through medication.
Thyroid gland removal.
Hypothyroidism: low thyroid, is a condition in which the thyroid does not produce enough thyroid hormone. When left untreated, it can lead to obesity, heart disease, infertility, and joint pain. Hypothyroidism most often results in a sluggish metabolism. 
 
Hashimoto’s: is an autoimmune, inflammatory thyroid condition in which the body starts attacking its own thyroid. This is often linked to other autoimmune diseases, and can be the result of diet, stress, genetics, heavy metals, gut dysfunction, or hormone imbalances.  
Goiter:  are enlarged areas that line the area of the thyroid gland. Often only a portion of the thyroid gland is enlarged, but looks and feels like a lumpy mass in that area.There are a number of reasons for the development of a goiter, varying from destruction of the gland by antibodies, to nutritional deficiencies including iodine and selenium.
Almost 90% of goiters are caused by iodine deficiency. Worldwide, goiters affect millions of people, but most commonly in regions where the standard diet is low in iodine. 
 If you have a goiter, you may experience the following symptoms:
Swelling in the front of your neck, just below the Adam's apple.
A feeling of tightness in your throat area.
A change in your voice, such as hoarseness (scratchy voice).
 
Goiter is an enlargement of your thyroid gland. Goiters are relatively common; they affect approximately 5% of people in the United States
Goiters have different causes, depending on their type.
Excess level: 
Hyperthyroidism (overactive thyroid) happens when your thyroid produces and releases more thyroid hormones than your body needs. This causes aspects of your metabolism to speed up. Approximately 1 out of 100 people over the age of 12 have hyperthyroidism in the United States. It is treatable.
Causes of hyperthyroidism include:
Graves’ disease, an autoimmune condition.
Thyroid nodules.
Thyroiditis (inflammation of the thyroid).
Postpartum thyroiditis (inflammation of the thyroid that happens after giving birth).
Excess iodine in your blood from diet and/or medication.
Over-treatment of hypothyroidism through medication.
A benign (noncancerous) tumor in your pituitary gland.
 
Hyperthyroidism: a condition in which the thyroid gland is overactive and makes excessive amounts of thyroid hormone. 
Symptoms of hyperthyroidism include hair loss, rapid heart rate, sudden weight loss, tremors, irritability, and anxiety. 
Graves Disease : occurs when a normal thyroid becomes overactive because the body starts to produce antibodies against the thyroid gland.
related symptoms such as weight loss or osteoporosis. Important nutrients to focus on are calcium, vitamin D, and magnesium
Other conditions: 
Thyroid Nodules:  are fairly common and usually benign. While the exact cause of a thyroid nodule is unclear, there's a clear association between thyroid nodules and iodine deficiency, and an even bigger association with Hashimoto's. 
Thyroid Cancer: Thyroid cancer is cancer that begins in your thyroid tissues. Approximately 53,000 people in the United States receive a diagnosis of thyroid cancer every year. Treatments for most thyroid cancers are very successful.
Can a person live without a thyroid?
Yes, you can live without your thyroid. However, you’ll need to take hormone replacement medication for the rest of your life to stay healthy and prevent certain side effects and symptoms. Thyroid removal surgery, known as a thyroidectomy, is a common surgery that can treat certain thyroid conditions.
Most common nutritional deficiencies:
Iron, Iodine, Selenium, Magnesium, Zinc, poor nutritional diet, gluten
Treatments: (medications)
Herbs & Foods:  Lemon Balm, Echinacea, gluten free, AIP
Sources of Iodine: iodine drops, seaweed, fish, shellfish, yogurt, iodized salt, eggs, 
Sources of Selenium:  Meat, Brazil nuts (2/day), poultry, fish, eggs
Sources of Iron: Nuts, lentils, beans, vegetables. Meat, poultry, seafood 
Sources of Magnesium: Leafy greens, nuts, seeds, legumes,

Book: Dr David Brownstein MD, Iodine Why You Need It
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 50 - Bringing the Kingdom with Darin Eubanks

Darin Eubanks has a passion to build up and encourage the body of Christ to be everything they were created to be. He has been married to his amazing wife Jamie since 2002 (22 years) and has three beautiful daughters. 
He works for an environmental services company as an account manager where he helps customers find solutions for their waste management needs. 
He has served in different forms of ministry for over 25 years. In 2018, he started the Kingdom Bringer Podcast and continues to use it as a way to produce encouraging content with the goal of edifying the church. Along with his own podcast, Darin has helped start and produce dozens of other podcasts. 
 
Find out more about Darin and follow him at:
https://bio.site/darin.eubanks
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 49 - Breast Health

Breast Cancer Awareness Month:
In 2024, breast cancer is estimated to be the most common cancer in the United States, with the following statistics: 
New cases: 310,720 new cases of invasive breast cancer are estimated to be diagnosed in women, and 2,790 new cases in men 
Deaths: 42,250 women and 530 men are estimated to die from breast cancer 
5-year relative survival: 91.2% 
Risk of recurrence: Highest in the first few years after treatment, and decreases over time 
To the alarm of experts, breast cancer diagnoses in women under 50 have been rising by more than two percent annually over the past five years. While breast cancer incidence in younger women is still low—about 49 per 100,000 in 2019, the most recent data available—it’s a deeply concerning trend, especially since women under 40 are nearly 40 percent more likely to die from their breast cancer than women over 40. Currently, breast cancer is the leading cause of cancer death in women aged 20 to 49 in the U.S.
Black women are nearly twice as likely to be diagnosed with TNBC compared to white women aged 20 to 44. Also, studies show that Black women aged 20 to 39 are more likely to develop breast cancer of any subtype compared to younger women of other racial and ethnic groups and one-and-a-half times more likely to develop breast cancer compared to white women between the ages of 20 and 29.
 
Around 15% to 30% of all breast cancers in Black women are triple-negative.
Triple-negative breast cancer (TNBC) is a type of invasive breast cancer that does not respond to hormone therapy or HER2 drugs.
 
About one in five people with breast cancer have the HER2+ subtype. If your breast cancer is of the HER2+ subtype, your tumor has high levels of a protein called human epidermal growth factor receptor 2 (HER2). HER2 plays a role in the growth of cancer cells, which is why HER2+ breast cancer tends to be aggressive.
Signs and symptoms of breast cancer may include:
A breast lump or thickened area of skin that feels different from the surrounding tissue.
A nipple that looks flattened or turns inward.
Changes in the color of the breast skin. In people with white skin, the breast skin may look pink or red. In people with brown and Black skin, the breast skin may look darker than the other skin on the chest or it may look red or purple.
Change in the size, shape or appearance of a breast.
Changes to the skin over the breast, such as skin that looks dimpled or looks like an orange peel.
Peeling, scaling, crusting or flaking of the skin on the breast.
 
https://doh.wa.gov/you-and-your-family/illness-and-disease-z/cancer/breast-cervical-and-colon-health-program
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 48 - Strength Training

Episode 48 - Strength Training 
 
Strength training is an important part of an overall fitness program.
 
Use it or lose it
Lean muscle mass naturally diminishes with age.
The body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
 
Strength training may also help you:
Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
What are some options:
Strength training can be done at home or in the gym. Common choices may include:
Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
Free weights. Barbells and dumbbells are classic strength training tools. If you don't have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.
Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home, too.
Cable suspension training. Cable suspension training is another option to try. In cable suspension training, you suspend part of your body — such as your legs — while doing body weight training such as pushups or planks.
Starting September 28
Glenda’s progressive 4-week strength training program 
Women any age
Innovative Fitness, Fircrest, Wa
Contact Glenda for details 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 47 - Routines

Episode 47 - Routines
 
Today Glenda & Robin talk about their beginning and end of day routines.
 
What is your morning routine? Setting your day up for success. 
 
Up no later than 5:00am
S.A.V.E.R.S.What is V. visualization? (being in 2 places at the same time…) 
Prayer/Devo
 
Glenda’s Day:  P.R.A.Y.E.R
Pray, praise, prepare for my day
Reflect and Renew my mind
Affirmations
Yield to Him 
Reflect over the day
 
End of Day - coaching sessions or work on projects
Bedtime - timer to wind down; red light therapy; meditate; journal; reflect
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 46 - Breaking the Fast

Episode 46 - Breaking the Fast!
 
The first food or beverage you consume in the morning BREAKS your fast from the night. Thus, it is your BREAKFAST. Breaking the Fast. 
 
Breakfast revs up the body after a night's sleep, giving us energy and nutrients to face the day. Studies suggest that eating breakfast regularly is associated with good health — and that the timing of the meal, as well as what's in it, matters.
 
Why we should NOT miss breakfast:
Missing breakfast is likely to increase the temptation to reach for an unhealthy pick-me-up snack later on and to overeat in general.
Skipping breakfast throws off the normal circadian rhythm of fasting and feeding
Breakfast is considered the worst time to skip a meal.
Eating even a small amount within an hour or so of waking is beneficial.
Fueling up in the morning can be especially important for children and adolescents, whose metabolic needs are relatively greater than adults.
Why we should eat Breakfast:
Studies have associated regular breakfast-eating with everything from enhanced memory and concentration to lower levels of "bad" LDL cholesterol to reduced risk of obesity, diabetes, and heart disease. 
 
A number of studies have focused on weight control, and researchers have found that breakfast eaters are, on average, thinner than breakfast skippers. 
 
An interesting study published in 2010 in The American Journal of Clinical Nutrition examined the breakfast patterns of several thousand Australians in 1985, when they were children, and then about 20 years later, when they were adults. The study participants who reported skipping breakfast both as children and adults were heavier and had larger waists, higher LDL cholesterol levels, and less healthful diets than those who reported eating breakfast at both times in their lives.
 
But breakfast doesn't necessarily get us started on the weight-loss path. Research also report that the size of the breakfast matters: according to a study in 2011, the people in this study ate big breakfasts and they took in more, not fewer, calories on a daily basis. 
 
What should we eat for Breakfast:
Nutritionists say a good breakfast should include some carbohydrates with fiber (whole grains, fruits, or vegetables), some lean protein sources such as eggs or yogurt (Greek yogurt has more protein than regular), and some healthful fats such as those in nuts or salmon
 
A vegetable omelet with a slice of whole-grain toast qualifies as a good breakfast, as does a bowl of high-fiber cereal topped with fresh fruit and reduced-fat or soy milk, along with a handful of almonds or walnuts.
8 tips for breakfast
Read food labels carefully. Look for the serving size, calories, and nutrient information. For grain foods, choose products with whole wheat, oats, rye, or other whole grains listed first in the ingredients. Be careful with gluten if you’re sensitive. 
Know your coffee drink. For example, a 16-ounce White Chocolate Mocha at Starbucks contains 470 calories, 12 grams of unhealthful saturated fat, and 59 grams of sugars, versus just five calories and no fat or sugars (but more caffeine) in a cup of black coffee.
Make processed meats like bacon and sausage a very occasional treat. Processed meats have been associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes.
Get your carbohydrates from whole grains, fruit, and vegetables, not from food that has been highly processed.
Eggs although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients and don't appear to increase the risk for developing heart disease.
Go easy on fruit juice. Whole fruit is often a better choice because it tends to have more fiber.
Eat in, not out. You can enjoy a healthful breakfast out if you stick to oatmeal or yogurt (preferably no fat and unsweetened). But much of the traditional fare (eggs and bacon, pancakes) will start your day with loads of calories and saturated fat. Like most processed food, the breakfast offerings from fast- food chains tend to be high-sodium, low-fiber disasters. McDonald's Egg McMuffin has 300 calories (not bad) but 820 mg of sodium (36% of the daily limit, according to new government guidelines) and just 2 grams of fiber.
Blend up a breakfast smoothie. A little home processing is okay. You can combine protein powder, fruits, yogurt, wheat germ, tofu, and other ingredients. Lots of recipes can be found online.
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 45 - Summer Fun Before Back to School

Episode 45 - Summer Fun Before Back To School
 
Back to School season is here and we are just starting our summer activities. Here are some fun things and some practical things to do before everyone gets back to the busy school season:
Sleep patterns
Shift diets and plan meals that heal, support and energize
New clothes 
Family Fun Nights
Movie Nights
Hiking
Camping 
Picnic
Walks
Cycling 
Outdoor sports (volleyball, pickle ball, soccer, etc.,)
Outdoor cooking 
Gardening 
Star glazing 
Sunset 
Backyard camping 
Kayak 
Paddle board 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 44 - Do It Now (Before You Turn 70), Part 2

Episode 44 - Do It Now, Part 2
 
From Ryan Joswick, coach (life lessons from his 70 year old mom)
Love others, do no harm.
Joy comes from the inside out.
Be better, not bitter.
Always keep a gratitude journal.
Family is everything! Cherish your family!
Always win your age group after 70.
Health is our own personal responsibility.
Live with grace.
Fewer words, more actions.
Bark less, wag more.
One foot in front of the other. Regardless of the obstacle, never stop.
Be quick to forgive and forget.
Courage is the decision to place your dreams above your fears.
Running is wonderful life insurance.
Running is therapeutic and obviously, a lot of therapy is needed.
Let your actions be congruent with your soul.
Great passions elevate the soul to greatness.
You miss 100% of the shots you never take. So take a shot!
If you get off to a bad start, it’s ok. The finish line in life is what really counts.
Your aspirations are your possibilities. Dream big!
It’s your life, one and only life, so create the life you want!
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 43 - Do It Now (Before You Turn 70), Part 1

Episode 43 - DO IT NOW!, Part 1
 
Do It NOW: these statements from 70 year old execs:
1) I should have taken charge of my life and set my goals earlier. Life isn’t practice, it’s the real thing. 
2) I would have taken better care of my health. 
3) I would have managed my money better. 
4) I would have spent more time with my family. 
5) I would have spent more time on personal development. 
6) I would have had more fun. 
7) I would have planned my career better. 
8) I would have given more back.
People's health in their 70s varies a lot. Some people are completely healthy while others have multiple illnesses. No matter what your condition, there is a lot you can do to improve your health, prevent illnesses, and keep your brain sharp.
Live with purpose - engage in meaningful activities
Prioritize sleep 
Avoid falls - keep strong & active 
Engage your brain
Eat healthy 
Keep sexually active with your spouse  
Whatever your age, it is important to become a master of your health. This means understanding your health risks and concerns and learning how to properly manage them.
Don't just take your medications; know their names, what they are for, and how to take them properly. Keep your regularly scheduled healthcare provider's appointments, knowing which lab tests need to be done (and when).
When in doubt, ask questions. It is sometimes a good idea to bring a friend or family member with you if you are unclear about what the healthcare provider is telling you. The more you know, the more informed your choices will be.
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 42 - What Are Your Dreams?

Episode 42:  What are your dreams?
Dangerous Wonder - Michael Yaconelli
1 Corinthians 
 
Passion 
 
Purpose
Meant for others 
See Jesus in us
 
Perseverance 
Lifestyle to overcome
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 41 - Keys to Living a Well Life

Episode 41 - Top Keys to Living a Well Life
1. Spiritual-God first in all aspects of your life
● Spiritual disciplines (praise & worship)● Prayer● Studying
2. Mental/Emotional● Manage stress● Live in peace● Community
3. Physical● Movement● Muscle health● Nutrition
4. Financial● Budget● Giving● Resources
5. Vocational● Love what you do● Operate in your gifting● Entrepreneur
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 40 - Person vs. Performance

Episode 40 - Person vs Performance 
Personal and family mission
Personal and family core values
Identifying Core Values (see values list below)
Identify Gifting  
Identify Discipline  
 
What are your values? In other words, what matters most to you. Your values resonate deeply and you are drawn to them effortlessly. They aren’t what you think is good. They are what you celebrate and measure success by. They are what you want to be remembered for. They are what you will sacrifice and go the extra mile for. If you could only choose your top three to five values from this list, which ones would make the cut?
Excellence - Security- Adventure - Preparation - Community - Strategy - Freedom - Wealth - Beauty - Independence - Humor - Charity - Accomplishment - Purpose - Empowerment - Fairness - Growth - Righteousness - Creativity - Holiness - Achievement - Affection - Education - Perfection - Romance - Truth - Service - Being a role model - Partnership - Change - transformation - Joy - Abundance - Sensitivity - Spontaneity - Integrity - Victory - Commitment - Support - Professionalism - Energy - Sincerity - Curiosity - Compassion - Communication -Ministry - Love - Patience - Family - Control - Expression - Courage - Health - Risk - Fitness - Fun - Political consciousness
 
Glenda’s top 3 core values
Faith 
Well-being
Family
 
Robin’s top 3 core values
Freedom
Excellence
Growth
 
Gifting
Glenda - Encourager, Discernment
Robin - Hospitality
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 39 - Stages of Change

Episode 39 - Stages of Change
 Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)
Contemplation (Acknowledging that there is a problem but not yet ready or sure of wanting to make a change)
Preparation/Determination (Getting ready to change)  
Action/Willpower (Changing behavior)
Maintenance (Maintaining the behavior change)
 Relapse (Returning to older behaviors and abandoning the new changes)
 
Stage One: Precontemplation -  
People are not thinking seriously about changing and are not interested in any kind of help. People in this stage tend to defend their current bad habit(s) and do not feel it is a problem. They may be defensive in the face of other people’s efforts to pressure them to quit. They do not focus their attention on quitting and tend not to discuss their bad habit with others. In AA, this stage is called “denial,” but at Addiction Alternatives, we do not like to use that term. Rather, we like to think that in this stage people just do not yet see themselves as having a problem. Are you in the precontemplation stage? No, because the fact that you are reading this shows that you are already ready to consider that you may have a problem with one or more bad habits. (Of course, you may be reading this because you have a loved one who is still in the precontemplation stage. If this is the case, keep reading for suggestions about how you can help others progress through their stages of change)
 
Stage Two: Contemplation - 
People are more aware of the personal consequences of their bad habits and they spend time thinking about their problems. Although they are able to consider the possibility of changing, they tend to be ambivalent about it. In this stage, people are on a teeter-totter, weighing the pros and cons of quitting or modifying their behavior. Although they think about the negative aspects of their bad habit and the positives associated with giving it up (or reducing), they may doubt that the long-term benefits associated with quitting will outweigh the short-term costs. It might take as little as a couple weeks or as long as a lifetime to get through the contemplation stage. (In fact, some people think and think and think about giving up their bad habit and may die never having gotten beyond this stage) On the plus side, people are more open to receiving information about their bad habit, and more likely to actually use educational interventions and reflect on their own feelings and thoughts concerning their bad habit.
 
Stage Three: Preparation/Determination - 
People have made a commitment to make a change. Their motivation for changing is reflected by statements such as: “I’ve got to do something about this — this is serious. Something has to change. What can I do?” This is sort of a research phase: people are now taking small steps toward cessation. They are trying to gather information (sometimes by reading things like this) about what they will need to do to change their behavior. Or they will call a lot of clinics, trying to find out what strategies and resources are available to help them in their attempt. Too often, people skip this stage: they try to move directly from contemplation into action and fall flat on their faces because they haven’t adequately researched or accepted what it is going to take to make this major lifestyle change.
 
Stage Four: Action/Willpower - 
People believe they have the ability to change their behavior and are actively involved in taking steps to change their bad behavior by using a variety of different techniques. This is the shortest of all the stages. The amount of time people spend in action varies. It generally lasts about 6 months, but it can literally be as short as one hour! This is a stage when people most depend on their own willpower. They are making overt efforts to quit or change the behavior and are at greatest risk for relapse. Mentally, they review their commitment to themselves and develop plans to deal with both personal and external pressures that may lead to slips. They may use short-term rewards to sustain their motivation, and analyze their behavior change efforts in a way that enhances their self-confidence. People in this stage also tend to be open to receiving help and are also likely to seek support from others (a very important element). Hopefully, people will then move to:
 
Stage Five: Maintenance - 
Involves being able to successfully avoid any temptations to return to the bad habit. The goal of the maintenance stage is to maintain the new status quo. People in this stage tend to remind themselves of how much progress they have made. People in maintenance constantly reformulate the rules of their lives and are acquiring new skills to deal with life and avoid relapse. They are able to anticipate the situations in which a relapse could occur and prepare coping strategies in advance. They remain aware that what they are striving for is personally worthwhile and meaningful. They are patient with themselves and recognize that it often takes a while to let go of old behavior patterns and practice new ones until they are second nature to them. Even though they may have thoughts of returning to their old bad habits, they resist the temptation and stay on track. As you progress through your own stages of change, it can be helpful to re-evaluate your progress in moving up and down through these stages. (Even in the course of one day, you may go through several different stages of change).
And remember: it is normal and natural to regress, to attain one stage only to fall back to a previous stage. This is just a normal part of making changes in your behavior.
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 38 - Top Coaching Tips

Episode 38 - Top Coaching Tips
 
Coaching is a process of self-discovery and self-awareness that helps individuals learn, develop, and grow personally and professionally. 
 
Physical: 
Almost every client that comes to me wants to lose weight. 
 
Relational:
I have young single gals who want to be married…
I have numerous clients that want to improve their relationships with parents or siblings - it begins with forgiveness
 
Organizational skills:
So many of our clients come to us busy, overwhelmed and have no idea they need some daily habits, structure, routines that will help them
Time Tracking
 
Limiting Self Beliefs
Isn’t this true for so many of our clients? They don’t realize their value and worth
Words that were spoken over them, etc
 
FINDING  PASSION AND PURPOSE 
There is definitely a direct connection between finding your passion and reaching your potential 
Do you know the difference between what you want and what you’re good at? These two things often don’t match up.
Do you know what drives you and what gives you satisfaction?
Do you know what your values and priorities are?
 
Spiritual Growth:
Every one of our clients wants to grow spiritually.
 
NEXT LEVEL EXPERIENCE LINK: https://themichaelmcintyre.com/events/next-level-experience-tacoma/
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 37 - Next Level Experience

Glenda and Robin discuss the life transformational Next Level Experience, how it changed their lives and how it can change yours as well. Next Level is expanding across the nation. Here are the links to apply to join a Next Level Experience near you:
 
Our next event is this July 26-28 in Tacoma, WA. Here is the link:
https://themichaelmcintyre.com/events/next-level-experience-tacoma/
 
https://themichaelmcintyre.com/next-level-experience/
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 36 - Supplements

Episode 36: Supplements: some of our favorite things
What are supplements? - Dietary supplements are products that add nutrients or other compounds such as vitamins, minerals, herbs, etc.,. They come in many forms — like pills, powders, liquids, and bars — that you can eat or drink. Dietary supplements are designed to supplement — not replace — nutrients or other compounds in your diet.
Many people take dietary supplements to fill in the nutritional gaps in their diet. Others supplement in hopes of preventing disease or achieving specific wellness. 
Talking with a healthcare professional about any dietary supplements you take is important. 
Some benefits: 
providing nutrients you can’t get from your diet
increasing your levels of nutrients if you have deficiencies
supporting overall and specific wellness goals
complementing mainstream medical treatment plans
offering alternative therapeutic options
Some risks:
On the other hand, dietary supplements may:
interact with medications
worsen existing health conditions
cause side effects or allergic reactions
complicate surgery
lead to new — potentially serious — health issues
Quality:
The Food and Drug Administration (FDA) does not evaluate the effectiveness, safety, or quality of dietary supplements — or the ingredients in them — before they enter the marketplace.
This is important to realize, as it means that there is no guarantee the product contains what it claims to. Furthermore, a product may even contain varying amounts of ingredients from batch to batch.
While the FDA requires supplement manufacturers to adhere to Current Good Manufacturing Practices (CGMP), which are intended to ensure the quality and safety of these products, compliance is not always enforced.
The best way to ensure the quality of a product is to look for one that has been certified by a third-party company.
Glenda:
Pre- and Post-recovery 
Creatine Monohydrate
Glutamine
Dr Gundry’s Vital Reds
Mitopure 
Green powder (recently started AG1)
Protein powder (whey, pumpkin seed, egg white, vegan) 
Collagen 
Clostridium - Sovereign Laboratories 
LMNT
Aminos (bodyhealth) 
Other Nutritionals: 
CoQ
Dr Gundry’s power phenols
B complex
Vit D (liquid)
Turmeric
Vit C
NAD
MyvitalC
ION (Gut)
Propolis 
Nighttime: 
Magnesium glycinate 
Apple cider vinegar 
Pectasol (Detox)
Oral care:
Primal Life - Toothpaste
Robin: 
LMNT
HVMN
Shilajit gummiesRecharge your cells and feel your whole body react with revitalized vigor and strength! Harness the ancient power of pure Himalayan Shilajit. Support mitochondrial health and energy production Bind and eliminate heavy metals and toxins Fuel your body with important trace minerals Shilajit is a superfood substance harvested from the very rock of the Himalayan mountains.
Propolis Complete Gut Health (pre-pro-postbiotic)
NAD
MBG Ultimate Multivitamin
MBG Omega-3 Potency +
Magnesium Maleate
Organify Green & Red Juice (Green Juice: Ashwagandha - Chlorella - Spirulina) (Red: Red Beet • Cordyceps • Rhodiola)
ARMRA (colostrum) Immune Revival
MBG Creatine + with taurine
Magnesium Citrate & Vitamin D3
ARMRA: Modern day living has a negative impact on our environment and on our bodies. The mucosa is your inside suit of armor - a barrier of protection like skin, lining your mouth, sinuses, lungs, and gut. This barrier houses 80% of your immune system and is your first line of defense against everything inhaled and ingested from the outside world.
Yet, modern exposures like pollution, chemicals, and diet cause your barriers to break down. When this barrier is compromised, harmful particles can enter your body.
ARMRA Colostrum™ strengthens your body’s barriers, creating a tight seal that prevents threats from crossing into the bloodstream and guards against inflammation. It’s your best protection against everyday toxins, pollutants, allergens and processed ingredients, paving the way for optimal health and vitality.
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 35 - Personal Training with Dusty Kinley

Episode 35: Personal Training with Dusty Kinley 
Our guest today is Dusty Kinley. He is the owner of Innovative Fitness, a personal training studio with 2 locations, Fircrest WA & Gig Harbor WA. Dusty studied Exercise Science & Nutrition at Central Washington University for 3 years and completed his degree in Kinesiology at Whitworth College. He also briefly studied Exercise Science at Washington State University. 
Dusty played 17 years of football, 5 years of competitive bodybuilding, and has 35 years of exercise and weight training experience. He is married to Andrea, they have 3 children, Kennedy 16, Tyce 15, and Landrie 7. 
Contact Info:
Dusty Kinley
Innovative Fitness, Owner
206-715-3988
www.innovativefitnessclubs.com
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 34 - Carnivore with Colt Milton

Episode 34 - Carnivore with Colt Milton
 
Colt Milton is a Carnivore Bodybuilder, Competition Prep Coach, & Podcast Host currently prepping to guest pose at The Open Natural bodybuilding competition in Seattle, WA, along with his wife Taylor who is just beginning her first meat-based competition prep.
Since losing their corporate jobs during the events of 2020, they launched SUPERSETYOURLIFE.COM, a movement dedicated to HEALTH-FIRST AESTHETICS & TOTAL-BODY OPTIMIZATION, as well as Skullbellzâ„¢ skull-themed gym equipment. 
Colt co-hosts Carnivore Coaches Corner and The SuperSetYourLife.Com Podcast 
 
Contact Info:
https://linktr.ee/supersetyourlife
Instagram: https://www.instagram.com/coltmilton/
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 

Episode 33 - Living Well in Your Finances with Financial Coach Tony Duck

Episode 33 - Living Well in Your Finances with Financial Coach Tony Duck
Tony is married with four children, an adult son, two adult daughters and one daughter at home.  While employed with the Federal Courts of the United States, tony  owned a technology consulting business and financial coaching business. Tony’s been a financial coach for 15 years. He  started as an insurance agent and became a registered securities agent. Eventually he left practice because he couldn’t teach as he  wanted. Tony started speaking about finances at church, community centers, and small businesses. He became a Financial Master  Baby Steps as taught in Financial Peace courses delivered by Ramsey Solutions.
He’s an avid board gamer and video game player and I enjoy playing basketball and lacrosse for leisure.
As a financial coach, Tony assists clients with setting a strong foundation in personal finance so they can achieve goals from paying bills to creating generational wealth.
 
Contact Info: 
tony.duck@pscashflowgroup.com
253-765-8185
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 32 - We Fix Pain Fast with Dr. Brent Foberg, DC

Episode 32 :  We Fix Pain Fast with Brent Froberg, DC 
Dr. Brent Froberg is a Chiropractic Physician and an Airrosti Care Provider in Tacoma WA. He combines manual therapy, rehabilitation exercise, and wellness strategies to help people recover from musculoskeletal injuries and pain and get back to thriving. He has had the privilege of working with 19 professional athletes and was hired to work backstage at an Elton John concert. His passion, and 99% of his work, is helping people like you and me to feel and move better. Dr. Froberg was awarded Valedictorian of his Chiropractic college graduating class and continues to be a lifelong learner with focus on health and wellness. Brent is a husband and a father to three young boys. He loves to play with his sons, ride his bike to work, outdoor recreation, garden, listen to podcasts, read, and rope flow.
Contact info: www.Airrosti.com
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 31 - Fathers Day with Steven McCoy and Bob Spellmeyer

Episode 31 - Fathers Day with Steven McCoy and Bob Spellmeyer
On this episode, Dr. Glenda and Robin talk to Steven and Bob about the importance of the father in a family. They discuss an amazing ministry called The Table, that the two of them started. It's a gathering on Saturday mornings that is intended to build up men to understand their value and purpose. 
Bob Spellmeyer: rspellm@gmail.com
Steven McCoy: smccoy2@comcast.net
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 30 - Skin Care with Elyssa Shepard Dondja

Episode 30 - Skin Care with Elyssa Shepard Dondja
Elyssa Shepard Dondja Bio:
Introducing Elyssa, your dedicated esthetician specializing in pigment and melanated skin services. Despite her one year of experience, Elyssa's passion for skincare and commitment to excellence shines through in every treatment she provides. Her studio is a serene sanctuary where clients can unwind and experience personalized skincare routines designed to enhance their natural beauty. Elyssa's gentle demeanor and attention to detail create an atmosphere of relaxation, allowing clients to escape the hustle and bustle of everyday life. Step into Elyssa's tranquil oasis and let her expertise and nurturing touch guide you on a journey to vibrant, healthy skin.
PCA - Vitamin C --> PCA Vitamin C
Hydrating Serum --> https://www.pcaskin.com/products/hyaluronic-acid-boosting-serum
Retinol Serum --> https://www.pcaskin.com/products/hyaluronic-acid-boosting-serum
Body Lotion with Retinol --> Body Lotion with Retinol
 
Contact info:
Elyssa Shepard Dondja
easeskinstudio@gmail.com 
www.easeskinstudio,com 
IG - easeskinstudio
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 29 - Transitions, Part 2

Episode 29 - Transitions, Part 2
 
The end of life may look different depending on the person’s preferences, needs, or choices. Some people may want to be at home when they die, while others may prefer to seek treatment in a hospital or facility until the very end. Many want to be surrounded by family and friends, but it’s common for some to slip away while their loved ones aren’t in the room.
 
People who are dying need care in four areas: physical comfort, mental and emotional needs, spiritual needs, and practical tasks. Of course, the family of the dying person needs support as well, with practical tasks and emotional distress.
 
Mental and emotional distress. 
Someone who is alert near the end of life might understandably feel depressed or anxious. 
It is important to treat emotional pain and suffering.
The dying person may also have some specific fears and concerns. He or she may fear the unknown, or worry about those left behind.
 Some people are afraid of being alone at the very end.
Spiritual
spiritual needs may be as important as their physical concerns. 
Spiritual needs may include finding meaning in one's life, ending disagreements with others, or making peace with life circumstances. 
The dying person might find comfort in resolving unsettled issues with friends or family. 
Visits from a social worker or a counselor may help.
Many people find solace in their faith. 
Others may struggle with their faith or spiritual beliefs. Praying, reading religious texts, or listening to religious music may help. 
The person can also talk with someone from their religious community, such as a minister or priest.
The dying process usually begins well before death takes place. There are often signs that can vary from weeks to months before death.  
Physical Changes As the body starts to slow down, a dying person may have the following physical signs:1
Reduced appetite
Reduced thirst
Increased sleeping
Weight loss
Mild sense of happiness and well-being (euphoria) due to natural changes in body chemistry2
The reduced appetite and weight loss can be alarming, but it helps to know your loved one isn't suffering in any way by not eating. Their energy needs decrease when they stop regular activities and start sleeping more.
As the body slows down to prepare for death, the metabolism slows down and requires less food. The digestive tract is also less active, which means a dying person won't feel hungry or thirsty.
Advanced care planning
5 Wishes
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 28 - Women's Health: Menopause

Episode 28: Women's Health: Menopause
 
What is Menopause: 
Menopause is defined as having no menstrual period for one year. The age it starts can vary, but it typically occurs in your late 40s or early 50s. Menopause can cause many changes in your body.
Menopause symptoms are the result of a decreased production of the hormones estrogen and progesterone in the ovaries. Symptoms can include hot flashes, weight gain, or vaginal dryness.
The average age menopause begins is 51 years old.
The majority of women stop having periods somewhere between ages 45 and 55
What is Perimenopause:
Perimenopause refers to the period of time right before menopause begins.
During perimenopause, your body is beginning the transition into menopause. That means that ovarian hormone production is beginning to decline.
You may begin to have some symptoms commonly associated with menopause, like hot flashes. Your menstrual cycle may become irregular, but it won’t stop during the perimenopause stage.
Once you completely stop having a menstrual cycle for 12 consecutive months, you’ve entered menopause.
Symptoms: 
Hot flashes can happen daily or even several times a day. You may have them for just one year or over several years.
Avoiding triggers may reduce the number of hot flashes you have. 
Hot flash triggers can include:
consuming alcohol or caffeine
eating spicy foods
feeling stressed
being somewhere hot
Smoking or having a higher body weight may also make hot flashes worse.
HOT FLASH PREVENTION
Avoid triggers like spicy foods, caffeine, or alcohol. Smoking may also make hot flashes worse.
Dress in layers.
Use a fan at work or in your home to help cool you down.
Talk with a healthcare professional about medications that may help reduce hot flashes.
Bone Health:
The decline in estrogen production can affect the amount of calcium in your bones. This can significantly decrease bone density, leading to a condition known as osteoporosis.
It can also make you more likely to experience hip, spine, and other bone fractures.
Many women experience accelerated bone loss during the first few years after their last menstrual period.
To keep your bones healthy:
Eat foods with lots of calcium, such as dairy products or dark leafy greens.
Take vitamin D supplements.
Exercise regularly and include weight training in your exercise routine.
Reduce alcohol consumption.
Avoid smoking.
There are prescription medications you may want to discuss with a doctor to prevent bone loss as well.
Heart disease: Not all people experience symptoms of heart conditions during menopause, though some people do experience dizziness or cardiac palpitations.
Decreased estrogen levels can prevent your body from retaining flexible arteries. This can impact blood flow.
Maintaining a healthy weight for your body, eating a nutritious diet, exercising regularly, and not smoking can all reduce your chances of developing heart conditions.
WEIGHT MANAGEMENT
Focus on a healthy lifestyle to manage your weight, if needed.
Eat a well-rounded diet that includes increasing calcium and reducing sugar intake.
Engage in 150 minutes a week of moderate exercise, or 75 minutes a week of more intense exercise, such as running.
Don’t forget to include strength exercises in your routine.
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 

Episode 27 - Mothers Day

Episode 27 - Mothers Day
 
Her children stand and bless her. Her husband praises her: “There are many virtuous and capable women in the world, but you surpass them all!” (Proverbs 31:28, 29 NLT)  
In 1905, Anna Jarvis, the daughter of Ann Marie Reeves Jarvis successfully introduced the idea for a national holiday recognizing mothers. Ann Marie Reeves Jarvis had followed Howe's campaign and had pursued her own volunteer efforts during the Civil War. Ann Marie died on May 9, 1905, and her daughter, Anna, missed her mother greatly. She started a dedicated letter-writing campaign to declare an official Mother's Day. Through Andrews Methodist Church in Grafton, West Virginia, the first observance occurred on May 10, 1908.
This day, to honor Anna Jarvis's mother, grew into a national observance until in 1911 when every state participated. Soon it was spreading internationally, and on May 9, 1914, President Woodrow Wilson proclaimed Mother's Day a national holiday to be held on the second Sunday of May.
 
To the mom who feels unqualified and inadequate, you are more than enough. in fact you are exactly what your child needs to become who they've been created to be.
 
To the mom who messes up, yells at her kids, and gets angry, it's okay. We have all been there. You are the one who teaches your child discipline, and gives them a healthy fear of wrong and the will to do right.
 
To the mom who's house is messy or meticulously organized, you create an atmosphere of home, a place of safety and comfort. You've made a shelter for your child to run to when they are scared or hurt.
 
Mom, you are perfectly imperfect, adequate and qualified to be exactly who your child needs. When you feel like you have utterly and completely failed, hold on to hope.
 
I am privileged to see the fruit of my investment as a mom not only through my children, but my grandchildren as well. The fruit of what you do now, really does come to life beyond this moment. This mom, who messed up more than I can say. This mom who thought she got it more wrong than right. This mom that thought she was probably the worst mom in the world, can now see that the choices that mattered most have birthed incredible human beings. Even when your child is distant and you weep over their mistakes and blame yourself for them, hold on to hope. Keep praying. Keep believing. Keep loving. God has a miraculous way of making all of your messes into beauty that births satisfaction and unexplainable joy. 
 
Mom, fix your focus on the vision you have, God has, for your family. I can promise you, your dreams will unfold, one tear, one smile, one setback, one victory, one moment at a time. You're doing better than you think you are. Your legacy is being formed and unfolding and you are going to be so surprised at how good this is all going to turn out! I promise! Happy Mother's Day!
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 26 - Longevity and Natural Medicine with Dr. Jennifer Joy

Episode 26 - Longevity and Natural Medicine with Dr. Joy
Dr. Joy started with an interest in medicine from a young age. Her father was an orthopedic surgeon and her mother a school psychologist.  Knowing she wanted to be a doctor she studied biology and environmental sciences while finishing a pre-med curriculum at Cornell College. 
Dr. Joy believes in a collaborative approach where she empowers her patients to make informed decisions in their health care.  Treatment incorporates clinical nutrition, hydrotherapy, mind-body medicine, botanical medicine, homeopathy, nutrient therapy, detoxification, physical medicine, diet and lifestyle interventions and pharmaceuticals as needed. 
While working with her patients, Dr. Joy likes to optimize their health and revitalize their mind and body. Her goal as a physician is to provide empathetic, patient centered care.  She wants to teach her patients how to thrive as individuals in this fast-paced world. She hopes to inspire her patients to be the healthiest they can be.
Contact Info:
Website:  https://www.sisuhealth.net/
253-549-9216
Instagram: @drjenjoy
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 25 - Overcomers Growth Mindset with Bello Dondja

Episode 25: Overcomers Growth Mindset with Bello Dondja
 
Bello is a Go To Market Strategist and Founder of Ease Digital Studio, Helping CBOs and SMEs Thrive Online.
Experienced Product Manager leading cross-functional teams to deliver innovative SaaS products in education, employment, and healthcare sectors. Adept in strategic execution, product lifecycle management, and program development. Deeply dedicated to propelling user experience and closing equity gaps for BIPOC communities.
Values: Servant Leadership and Excellence
Contact info:  www.easedigital.studio
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 24 - Transitions

Episode 24 - Transitions
 
'Teach me how to make good decisions, and give me revelation-light, for I believe in your commands.' Psalms 119:66
 
Life, whether we like it or not, comes in seasons. Transitions from one season to another can be joyful, stressful, sad, and maybe even scary. We never know what is coming in the new season. I find that there is always an element of feeling lost. 
Transition is all about change. Most people don’t like change - why? 
Comfort zone
“In transition God focuses on removing you from old patterns, methods, ways of doing and thinking, old assignments and mantles, severing old ties and cycles, healing wounds and trauma, installing new identity, awakening new authority, and preparing you for the promised land and “new thing” you have known was coming.” 
Characters of the Bible who navigated transition well or not so well
Moses
Noah
Abraham
Jonah
Old & New Wine skin
Jesus - Jesus - held nothing back. He challenged the status quo, called out the religious and ministered to the broken,  and changed the entire world. 
 
Seasons of LifeSchool, marriage, kids, aging
Moving from place to place, job to job
Change without complaining - Your Reaction determines your reach
Redeeming lost time - So Isaiah the prophet asked the Lord to do this, and he caused the shadow to move ten steps backward on the sundial of Ahaz!' 2 Kings 20:9-11  
 
Leadership is all about transitioning - Great leaders are working constantly to give power awayRelay Race  - passing the baton
Normalize ending. Normalize change
The path to being well and changing your life is simple—just five steps repeated over and over and over again. The five steps are:
Own your stories
Acknowledge reality
Get connected
Change your thoughts
Change your actions 
 
“Stop dwelling on the past. Don’t even remember these former things. I am doing something brand new, something unheard of. Even now it sprouts and grows and matures. Don’t you perceive it? I will make a way in the wilderness and open up flowing streams in the desert.” ISAIAH 43:18–19
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 23 - Yoga Faith with Michelle Thielen

Episode 23 - Yoga Faith with Michelle Thielen
 
Michelle Thielen is a speaker, author, activist and founder of YogaFaith.
As a Trauma Sensitive Yoga Therapist, Michelle has been instrumental in the aiding with the restoration of those who suffer from trauma, anxiety and depression into healing and freedom.
She holds certifications with the American Council of Exercise, is a Yoga Therapist with the International Association of Yoga Therapists and founder of the Christian Yoga Association.
To connect with Michelle or learn more about Yoga Faith, go to 
www.yogafaith.org
Email her at:
michelle@yogafaith.org
Instagram: YOGAFAITH 
Instagram: Michelle.Thielen
Facebook: YOGAFAITH
Facebook: Michelle.Thielen
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 22 - Seasonal Changes

Episode 22 - Seasonal Changes
Seasonal allergies, also referred to as hay fever and allergic rhinitis, are much more common than people may realize. According to the Centers for Disease Control and Prevention, more than 1 in 4 American adults and nearly 1 in 5 children have a seasonal allergy.
occurs when an allergen – such as pollen from trees, grass and weeds or mold spores – enters the body. In response, the immune system overreacts and produces antibodies, called immunoglobulin E (IgE), that signal to cells to release histamines, a chemical that fights off the invaders, but also is notorious for causing allergy symptoms.
Allergy symptoms
Common allergy symptoms include:
Sneezing.
Runny nose.
Itchy eyes, nose and mouth.
Scratchy throat.
Sinus congestion.
Seasonal allergies are treated in a variety of ways. Most often, over-the-counter or prescription antihistamines help suppress the body’s immune response, providing relief from symptoms. Decongestants can be used to relieve congestion. Over-the-counter cough medications are commonly recommended as well. 
Allergies: Natural Remedies (bee pollen, etc)
Nettle Tea
 
In season produce: Farmers Markets: Benefits of eating seasonally
More flavor
Healthier: produce begins to deplete it’s nutritional value the moment it’s picked
Support local economies
Save money
April:
Asparagus
Leeks
Peas 
Rhubarb 
May: 
Radish
Strawberries 
Artichokes
June 
Blueberries
Basil
Corn
cucumbers
Spring Cleaning - Declutter tips
Closets
Drawers
Garage
Clean walls & windows
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 21 - Easter/Lent

Episode 21 - Easter/Lent
Consider the cross. 
Communion & fasting
The great exchange
It hardly seems possible, but Lent is here. It seems like just yesterday we were celebrating Christmas. Easter comes very early this year. This year Ash Wednesday falls on Valentine's Day, which last happened in 2018 and will occur again in 2029, making it seem somewhat common. But that actually isn’t the case, as it won’t happen again until 2096. Many of us will have experienced the Lent/Valentine's Day clash three times in 11 years and then never again.
Life can be like that, the common becomes rare, and the rare can become common. What we have become accustomed to can be stripped away in an instant, and rare occurrences can stack together in a short span, changing and destabilizing our norm. Sometimes the blessings flow, and sometimes the tragedies stack. Thus the old saying tragedies come in threes. I am not so sure about the “threes” part but I do know that often, when it rains, it pours.
When we pay attention to occurrences like this, they can remind us of the fragility of “norm” or what Fr. Rohr and others would call “order”. Change is inevitable, and honoring change can help us on our journey. It can help us hold our constructs, routines, habits, and comforts loosely so we can live into change and be supple. It can help us be present in the current moment as we know it is the only moment we ever really have, and there may never be a moment like this one. It is best we cherish and savor it because nothing is guaranteed. It can help us to weather the storm, knowing that every storm passes, as George Harrison used to say and sing, “This too shall pass”. It helps us to be open to the new and whatever God is up to. God is always doing new things.
Our brains are wired for patterns and order. I am sure my kids will expect Ash Wednesday and Valentine's Day to link up every 4 or 5 years, though they will be in their 80’s before they will ever see it again. Lent is an opportunity to do some rewiring. To let go of unskillful, unloving, or death-dealing habits. To shake up the norm and make space for what God is doing in you or around you. To let go of our white knuckle grip on life as we would have it and open to life as it is in this moment. To surrender to God our need for control and show up to the Divine love with our grief, joy, confusion, inspiration, or whatever it is you are feeling or holding right now. God is ready and willing to share in that with you.
You are not alone. Like Jesus headed out to the desert to begin his Lenten journey, you are accompanied by the love that persists and never leaves. May you know that you are known by a loving and tender God. And may you discover what is yours to let go of and what is yours to embrace in this “wild and precious life” (Mary Oliver, The Summer Day).
 
Easter is one of the principal holidays, or feasts, of Christianity. It marks the Resurrection of Jesus three days after his death by crucifixion. For many Christian churches, Easter is the joyful end to the Lenten season of fasting and penitence (a feeling of regret). The earliest recorded observance of Easter comes from the 2nd century, though it is likely that even the earliest Christians commemorated the Resurrection, which is an integral tenet of the faith.
Why is Easter celebrated?
Easter is celebrated by Christians as a joyous holiday because it represents the fulfillment of the prophecies of the Old Testament and the revelation of God’s salvific plan for all of humankind. In commemorating the Resurrection of Jesus, Easter also celebrates the defeat of death and the hope of salvation. Christian tradition holds that the sins of humanity were paid for by the death of Jesus and that his Resurrection represents the anticipation believers can have in their own resurrection.
When is Easter?
In 325 the Council of Nicaea decreed that Easter should be observed on the first Sunday following the first full moon after the spring equinox (March 21). Easter, therefore, can fall on any Sunday between March 22 and April 25. Eastern Orthodox churches use a slightly different calculation based on the Julian calendar
What is the Easter Bunny tradition?
The Easter hare (called "Oschter Haws" in German) was said to have left colorful eggs for good children around Easter. Children would sometimes prepare "nests" for the eggs and leave carrots for the hare. German immigrants are believed to have brought the Easter Bunny tradition to the United States around the 1700s
The exact origins of the Easter bunny are clouded in mystery. One theory is that the symbol of the rabbit stems from pagan tradition, specifically the festival of Eostre—a goddess of fertility whose animal symbol was a bunny. Rabbits, known for their energetic breeding, have traditionally symbolized fertility.
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 20 - Spiritual Disciplines, Part 3

Episode 20 - Spiritual Disciplines, Part 3 
Sources: Spiritual Disciplines Handbook, The Power of Communion
 
Holy Communion: Most don’t realize that this is a practice that we can and should do often. Jesus says, “Do this in remembrance of me.” 
'As they ate, Jesus took the bread and blessed it and broke it and gave it to his disciples. He said to them, “This is my body. Eat it.” Then taking the cup of wine and giving praises to the Father, he entered into covenant with them, saying, “This is my blood. Each of you must drink it in fulfillment of the covenant. For this is the blood that seals the new covenant. It will be poured out for many for the complete forgiveness of sins. The next time we drink this, I will be with you and we will drink it together with a new understanding in the kingdom realm of my Father.”' Matthew 26:26-29 
One of the first practices of the early church was the observance of communion, the Lord’s Supper. 
As we take communion, aligning our mind with God’s, we are able to partner with Him to see breakthrough
An act of remembrance
An act of intercession & prophetic act
An act of breakthrough
Just as we depend on food and drink to live physically, we can only live spiritually through Christ.  
Gathering around a table to eat and drink can be a powerful way to connect with people. On the last night before Jesus’ death, He shared a meal with His closest friends. During the meal, Jesus made some astounding claims. 
Communion goes by different names. Some call it the Eucharist, others call it the Lord’s Supper, and some call it Holy Communion. While every faith tradition has distinct ways of practicing communion, they all share some common qualities.
At its most basic level, communion involves eating and drinking while reflecting on Jesus’ life, teachings, and sacrifice.
Each Christian church will have unique ways of receiving communion, but almost all will involve some kind of food and drink. Most often, the food is some sort of unleavened bread, and the drink is wine, grape juice, or water.
 
Submission:  Aligning our will and freedom with God’s will and freedom
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.” ‭‭Proverbs‬ ‭3:5-8‬ ‭NIV‬‬
Submission = Surrender of our self to Him by being flexible, coachable, trainable, becoming a learner, esteeming and honoring others more than ourselves. 
Submission is giving up control. It is a way we allow Gods’ kingdom agenda to shape our choices, relationships, careers, etc. 
 
Self-Care: self care honors God through nurturing and protecting the body, mind and spirit with their limits and desires.
'I thank you, God, for making me so mysteriously complex! Everything you do is marvelously breathtaking. It simply amazes me to think about it! How thoroughly you know me, Lord!'
Psalms 139:14
Our body is a living temple for God’s presence
Exercising and eating properly
Resting and keeping the sabbath
Encouraging yourself rather than neglecting yourself
Choosing healthy relationships
Value yourself as Jesus does.
 
Control of the tongue: 'Nothing is more appealing than speaking beautiful, life-giving words. For they release sweetness to our souls and inner healing to our spirits. '  Proverbs 16:24
Good to remember in this season where tempers could get hot
Speak truth in love
Using words to encourage and build others up
Refusing to take part in gossip, slander
The words of our mouth and meditation of our hearts should be pleasing to God
 
Humility: '“Be especially careful when you are trying to be good so that you don’t make a performance out of it. It might be good theater, but the God who made you won’t be applauding.  Matthew 6:1
“Humility, the place of entire dependence on God, is, from the very nature of things, the first duty and the highest virtue of the creature, and the root of every virtue. And so pride, or the loss of this humility, is the root of every sin.”
Murray, Andrew. Humility
Refrain from image management
Backing away from becoming the center of attention; drawing others out
Others focused
Keep company with Jesus so your identity rests in him alone - I must decrease while He must increase
Living an authentic grateful life
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 19 - How to Eat Healthy on a Budget

How to Eat Healthy on a Budget
 
Plan: To optimize your budget-friendly grocery list, decide which meals you want to cook for the week.
Avoid impulse purchases and stick to your list at the store. 
Consider meatless meals. Plant-based proteins are highly nutritious and generally more affordable than meats and fish. If you still crave meat, incorporate smaller amounts as a base for flavor or as a condiment, while focusing on plant proteins like beans or tofu so that you can save on cost, increase volume of the meal, and boost nutrition and heartiness.
Purchase foods and snacks that are satiating and filling. How easy is it to eat a half a package of chips in one sitting? In contrast, how many handfuls of nuts or apples can you eat at one time? Even though a 3-pound bag of apples may cost $4.00 versus $2.50 for a large bag of chips, consider which will satisfy your hunger longer. One study found that unsatiating foods leave people wanting to eat more often, which may translate into greater food costs. 
Don’t shop on an empty stomach. Munch on a piece of fruit or some nuts before entering the store.
Allow for flexibility in your shopping list if items like fresh produce or poultry and fish are on sale. If they are foods you enjoy, you might purchase extra quantities and freeze them for later use. Fresh meats, fish, and some produce (bananas, berries, avocados, broccoli, cauliflower, Brussels sprouts, corn) freeze well.
Consider purchasing non perishable staple foods in bulk. Even though it may cost more upfront to buy a “family-sized” package products like whole grains, lentils, and dried beans, the cost per unit is usually cheaper. To determine this, you will need to calculate the price per unit:
Buy generic or store-brand: you will notice when comparing the ingredients list that similar if not identical ingredients are used. The generic brand is generally cheaper because less money is spent on advertising and creating fancy food labels.
Scan the discounted produce cart that usually sits in a corner; this is filled with produce starting to age but which are still tasty if you can eat them the same day or the next day.
Don’t buy more highly perishable items than you can use in one week (unless you plan to freeze them), or else you run the risk of food spoilage and waste. Learn how to store produce correctly for a longer shelf life, and be aware of highly perishable foods such as ready-to-eat bagged salad greens, mushrooms, berries, avocados, and bananas.
Supplements: 
Cook at home - limit eating out. 
Sunday Food prep: 
Salads
Meats
Fruits & Vegetables
Shop around: 
Costco: Salads, Avocados, bananas, organic vegetables packaged and frozen
Shop sales/coupons
 
--------------------------------------
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 18 - Spiritual Disciplines, Part 2

Spiritual Disciplines, Part 2
 
- Bible Reading/Bible study:
The Bible is Divine Revelation. God’s own Word to us. It reveals who He is, who we are and why we are here. Bible Study involves engaging our minds and focusing our attention on Scripture in an attempt to understand and apply truth to every part of our lives
What speaks to my heart - then draw a heart next to it
What new thought or idea comes to me - then draw a light bulb next to it
What does Scripture move me to do? Draw a hand or other symbol  next to the action 
- Journaling: 
Allows us to become alert to our lives through writing and reflecting on God’s presence and activity around and through ourselves.
 
- Discipleship: 
What is the difference in being a Christian and being a disciple? 
Discipline and disciple come from the same root word. What kind of reaction do you have to the word discipline? 
Helping people make the transformational journey into Christlikeness
Disciple makers give light and hope to those willing to be intentional with their spiritual growth. 
Seek to help others grow through - Spiritual disciplines like Bible reading,
 
- Celebration: Praise/Worship: 
To honor and adore the Trinity as the supreme treasure and source of our lives. Intentionally cherishing God. What we love and adore, we focus on, we worship.
 
- Celebration: 
to make joyful, passionate pleasure in God and the radically glorious nature of God’s people. God celebrates us! 
 
- Holy Communion
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 17 - Spiritual Disciplines, Part 1

Spiritual Disciplines, Part 1
- Silence
- Stillness
- Prayer
- Generosity
- Fasting
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 16 - Natural Medicine

Natural Medicine 
What is natural medicine?
Other common names:
Holistic medicine
Naturopathic medicine
Functional medicine
Whole-person medicine 
Complementary and alternative medicine (CAM)
Integrative medicine.
Natural medicine seeks natural cures, including a range of therapies & modalities based on exposure to natural elements such as sunshine, fresh air, or heat or cold, as well as nutrition such as following a vegetarian and whole food diet, fasting, or abstention from alcohol and sugar. Movement and physical activity, stress management, sleep. The focus is treating the whole person rather than only a specific symptom or condition
 
Hormonal options: how we have all of our clients get their hormones checked, thyroid, etc. and Natural hormone replacement 
 
What is Eastern medicine & how does it work?
Eastern medicine refers to nonconventional treatments focusing on the person rather than just the symptoms. The latter practice also covers traditional Chinese methods such as acupuncture, tai chi, qigong, and tuina. Eastern medicine may be beneficial in treating conditions in combination with Western medicine.
Examples of Eastern medicine include acupuncture, reiki, herbal medicine, massage, tai chi, yoga.
What is Allopathic medicine?
Allopathic medicine uses a systemic approach, utilizing symptoms and separate organ systems to determine treatments.
Other possible names:
conventional medicine
mainstream medicine
Western medicine
orthodox medicine
biomedicine
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 15 - Forest Therapy with Russ Holley

Forest Therapy
Dr. Glenda and Robin talk with Russ Holley. 
Russ Holley is a certified ANFT Forrest Therapy guide and a Leadership Coach/Trainer.  He brings 20+ years of experience as a Senior Manager in a Fortune 50 company. By combining his skills as a forest therapist and a leadership coach, Russ empowers individuals and teams to reduce stress, enhance their creativity, and improve their overall wellbeing.
Learn more about Forest Therapy at: 
https://www.wellbeinginnaturenw.com/
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 14 - Movement, Part 2

Movement, Part 2
 
Five Components of Fitness
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Flexibility
Body composition
 
Flexibility refers to the range of motion around a given joint without pain.10
UC Davis Health. Flexibility.
 Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips.
Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance.11
As you get older, the importance of flexibility becomes even more apparent. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.12
The ACSM's physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week.
How to Increase Flexibility
There are simple ways you can work flexibility exercises into your day:
Static stretching, where you hold a stretch for 10 to 30 seconds at a time
Workouts that take you through dynamic stretching exercises, such as barre, yoga, tai chi, or Pilates
Active stretching, such as lifting your leg and holding it there, uses the contraction of the opposing muscle to relax the muscle being stretched.
Passive stretching also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of another part of your body, a partner, or an apparatus, like a strap.
Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle.
We've researched and reviewed the best online tai chi classes. If you're looking for an online class, explore which option may be best for you.
Body Composition
Body composition, or your body's fat mass ratio to fat-free mass, is the final component of health-related physical fitness. Because fat mass can be associated with adverse health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining the right body composition for your unique situation is the goal of most exercise routines.13 A healthcare provider can advise you on what is right for you and your situation.
Measuring Body Composition
To see improvements in body composition, you need to know your starting point. Weighing yourself on a scale is not recommended, as weight alone doesn't tell you the makeup of your internal tissues.13 Some methods of measuring body composition are more accessible than others.
Bioelectrical impedance analysis (BIA): Some gyms offer this type of testing, or you can purchase a scale that uses bioelectrical impedance analysis to estimate body fat percentage.
 
Hydrostatic underwater weighing: Hydrostatic testing involves being weighed on dry land followed on an underwater scale. You can find these testing facilities in research labs and some fitness centers.
 
DEXA (dual-energy X-ray absorptiometry) scans: These are typically used for measuring bone mineral density but can also accurately measure body composition. DEXA scans are usually performed at radiology centers and may or may not be covered by insurance.
 
Body fat percentage calculator: These tools are not as accurate as a DEXA scan or hydrostatic testing but are readily available and easy to use. The results typically fall within three to four percentage points of your actual body fat percentage, so you can use these results to monitor changes if you want. 
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 13 - Movement, Part 1

Movement, Part 1
Five Components of Fitness
Cardiovascular endurance
Muscular strength
Sarcopenia literally means “lack of flesh.” It’s a condition of age-associated muscle degeneration
Muscular endurance
Flexibility
Body composition
Current Guidelines Center for Disease Control and Prevention (CDC) and The ACSM's (American College of Sports Medicine) physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week.
The Physical Activity Guidelines for Americans provides evidence-based guidance to help Americans maintain or improve their health through physical activity.
Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current. 
Move More and Sit Less
Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits.
Recommended Levels For Health Benefits
Adults should follow the exercises as specified in the following options. Check out this print-friendly age chart for a quick snapshot of the recommended amount of weekly activity for adults.
Example 1
Moderate-intensity aerobic activity
(such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week)
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Example 2
Vigorous-intensity aerobic activity
(such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Example 3
An equivalent mix of moderate- and vigorous-intensity aerobic activity
on 2 or more days a week
AND
Muscle-strengthening activities
on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
For Even Greater Health Benefits
If you go beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity or an equivalent combination, you’ll gain even more health benefits.
 
CV:
Because heart disease accounts for roughly 630,000 deaths in the United States each year, starting a workout program that enhances cardiovascular fitness is particularly important.4 Running, walking, cycling, swimming, dancing, circuit training, and boxing are a few workouts that can benefit heart health.
The ACSM's & CDC physical activity guidelines call for at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise, each week.
 
To improve muscle strength: Use heavier weights with fewer reps, taking your muscles to fatigue with each set.
To improve muscle endurance: Use lighter weights and higher rep counts to increase endurance over time.
 
It's possible to improve muscular strength and endurance at the same time. You can do this in conjunction with cardiovascular training. For instance, circuit-training routines that combine strength exercises and cardio into a single training bout can make your exercise program more efficient. 
 
Flexibility refers to the range of motion around a given joint without pain.10
UC Davis Health. Flexibility.
 Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips.
Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance.11
As you get older, the importance of flexibility becomes even more apparent. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.12
The ACSM's physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week.
How to Increase Flexibility
There are simple ways you can work flexibility exercises into your day:
Static stretching, where you hold a stretch for 10 to 30 seconds at a time
Workouts that take you through dynamic stretching exercises, such as barre, yoga, tai chi, or Pilates
Active stretching, such as lifting your leg and holding it there, uses the contraction of the opposing muscle to relax the muscle being stretched.
Passive stretching also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of another part of your body, a partner, or an apparatus, like a strap.
Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle.
We've researched and reviewed the best online tai chi classes. If you're looking for an online class, explore which option may be best for you.
Body Composition
Body composition, or your body's fat mass ratio to fat-free mass, is the final component of health-related physical fitness. Because fat mass can be associated with adverse health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining the right body composition for your unique situation is the goal of most exercise routines.13 A healthcare provider can advise you on what is right for you and your situation.
Measuring Body Composition
To see improvements in body composition, you need to know your starting point. Weighing yourself on a scale is not recommended, as weight alone doesn't tell you the makeup of your internal tissues.13 Some methods of measuring body composition are more accessible than others.
Bioelectrical impedance analysis (BIA): Some gyms offer this type of testing, or you can purchase a scale for gone use that uses bioelectrical impedance analysis to estimate body fat percentage.
Hydrostatic underwater weighing: Hydrostatic testing involves being weighed on dry land followed on an underwater scale. You can find these testing facilities in research labs and some fitness centers.
DEXA (dual-energy X-ray absorptiometry) scans: These are typically used for measuring bone mineral density but can also accurately measure body composition. DEXA scans are usually performed at radiology centers and may or may not be covered by insurance.
Body fat percentage calculator: These tools are not as accurate as a DEXA scan or hydrostatic testing but are readily available and easy to use. The results typically fall within three to four percentage points of your actual body fat percentage, so you can use these results to monitor changes if you want. 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 12 - Mindset

Mindset. 
There is no magic formula to changing your mindset or how you think. 
According to Wikipedia: A mindset is an established set of attitudes of a person or group concerning culture, values, philosophy, frame of mind, outlook, and disposition. It may also arise from a person's worldview or beliefs about the meaning of life.
 
To change the way we think, behave, react, move through our lives requires intentionality. 
Rocky Balboa: from victim to eye of the tiger
Boys in the boat: from poverty mentality and inward focus to teamwork and champion mindset
Our mindset is a culmination of our experiences, knowledge, culture and values. 
This fuels our Actions and Attitudes  which produce either a positive or negative outcome. How you think matters to how well you live
Oftentimes we need a coach to help us get unstuck from the mindsets that keep us from moving forward and succeeding in life. I know I do… That’s why I have a coach and why we do what we do. (graphic from Robin Gerald) If you’re not getting the life you want, then it’s time to change the way you think AND, grow! 
Fixed Mindset limits you and places limits on God and what He wants to do in your life
Growth Mindset is limitless, taking off the constraints and opening your life up to the wide open spaces of abundance
Growth vs Fixed
What got us here won’t get us there
Post crisis mindset was more complicated than the peak crisis mindset 
Take time to sit with the Holy Spirit and ask him the mindsets, beliefs, thoughts and habits that undermine your ability to stand firm whatever the circumstances.
Ask him if there are any habits he would like you to establish that will help you prepare for the season to come.
'Be free from pride-filled opinions, for they will only harm your cherished unity . Don’t allow self-promotion to hide in your hearts, but in authentic humility put others first and view others as more important than yourselves. Abandon every display of selfishness. Possess a greater concern for what matters to others instead of your own interests. And consider the example that Jesus, the Anointed One, has set before us. Let his mindset become your motivation.'  Philippians 2:3-5
Stretching always requires CHANGE!!!! 
Don’t look over your shoulder - the past is gone - Let your present and future be totally unlike your past
Take Risks
Do what you have never done!
Stretching Sets You Apart:
Is good enough, good enough for you??
Improve yourself is he best way to help your team, your employer, etc
 
Stretching can become a lifestyle:
 
Stretching gives you a shot at significance:
Cross over from good to GREAT! - the land of the possible
Philosopher Søren Kierkegaard said, “A possibility is a hint from God. One must follow it.”
 
Stretching to the end:
Think of the little ways you can always grow and improve
 
John Maxwell calls this the Law of the Rubber Band: Growth stops when you lose the tension between where you are and where you could be. Have you chosen comfort over potential?
Stretching starts from the inside out. So many people are willing to settle for Good Enough
Stretching always requires change
Stretching sets you apart from others 
Stretching can become a lifestyle: “If you wont be better tomorrow than today then what do you need tomorrow for?” (Rabbi Nahman) 
Stretching gives you a shot at significance. What if more people aspired to become more?
Stretching is a lifelong pursuit. 
“Personal development is the belief that you are worth the effort, time, and energy needed to develop yourself.” —DENIS WAITLEY
'In your relationships with one another, have the same mindset as Christ Jesus: 'Philippians 2:5
REFRAME : Cognitive reframing is a technique used to shift your mindset so you're able to look at a situation, person, or relationship from a slightly different perspective.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 11 - Mindfulness and Mindset

Episode 11 - Mindfulness and Mindset
 
Carrière K, Khoury B, Günak MM, et al. Mindfulness‐based interventions for weight loss: a systematic review and meta‐analysis. Obesity Reviews. 2018;19(2):164-177. 
Objective: This study conducted a meta-analysis to clarify inconsistencies found in past reviews that investigated the efficacy of MBIs for weight loss and obesity-related eating behaviors. 
Review methods: A total of 18 publications (19 studies, n = 1,160) were included.
Conclusion: Results suggest that MBIs are effective in reducing weight and improving obesity-related eating behaviors among individuals with overweight and obesity. Further research is needed to examine their efficacy for weight loss maintenance.
Scriptures: 
What does the Bible say about mindset?
Romans 12:1-2 - Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. 
The Apostle Paul in Romans 8:6 says, “For to be carnally minded is death; but to be spiritually minded is life and peace.” A Christian is to be spiritually minded which means their mindset is what it ought to be! 
(Phil. 2:5). Paul again states this concerning our mindset, “Let this mind be in you, which was also in Christ Jesus” 
Mindful of self thoughts/mindset
Mindful of others 
Mindful of God
Take a constant interest in the needs of God’s beloved people and respond by helping them. And eagerly welcome people as guests into your home. Speak blessing, not cursing, over those who reject and persecute you. Celebrate with those who celebrate, and weep with those who grieve. Live happily together in a spirit of harmony, and be as mindful of another’s worth as you are your own. Don’t live with a lofty mind-set, thinking you are too important to serve others, but be willing to do menial tasks and identify with those who are humble minded. Don’t be smug or even think for a moment that you know it all. Never hold a grudge or try to get even, but plan your life around the noblest way to benefit others. Do your best to live as everybody’s friend.' Romans 12:9-14
 
'So may the words of my mouth, my meditation-thoughts, and every movement of my heart be always pure and pleasing, acceptable before your eyes, Yahweh, my only Redeemer, my Protector. ' Psalms 19:14
 
Dr. Joe Dispenza 
researcher who teaches people how to transform their lives based on neuroscience, epigenetics, and quantum physics. 
A cornerstone of this work is: your personality creates your personal reality. Therefore, when you change, or your personality changes, your life changes. To create something new in our lives – or arrive at a new future – we must first change ourselves
Fall in love with your future and let your heart draw it to you 
The healing journey begins when we overcome our limitations, open our hearts, and experience a new future as if it is already ours. The process of overcoming is the process of becoming.
Glenda’s yoga studio:
Energy Field
The human body consists of five layers of energy. The first layer is the physical body, which has weight, shape, and volume. You can touch it, see it, and contemplate its reflection in the mirror. But there are four other energy fields surrounding the physical body that are not so easily seen and which are commonly referred to collectively as a person's aura. Together, these five layers, or energy bodies, comprise the human energy field. These layers are where our mental, physical, spiritual, and emotional characteristics are stored. They can be in balance or out of balance. Which is why energy medicine practitioners believe that it's not enough to just treat the physical body when people fall sick. The other four layers must be evaluated and treated as well.
The human energy field (also called the aura) is an invisible field that surrounds us. It encompasses the meridians, major and minor chakras. 
The 7 Major Chakras of the energy body
Root chakra (red) – survival, safety, home, money, family, connection to reality. (Located at the perineum.)
Sacral chakra (orange) – Sexuality, emotions, sensuality, vitality, creativity. (Located just below the belly button.)
Solar plexus chakra (yellow) –  Personal power, self-control, getting things done. (Located just above the belly button.)
Heart chakra (green)  – Self-love, self-care, self-acceptance, self-worth. (Located over the breastbone.)
Throat chakra (blue) – Self-expression and communication; speaking and listening. (Located at the throat.)
Third eye chakra (lilac) – Intuition and truth. (Located between the eyebrows.)
Crown chakra (white) – Connection to Spirit and your Higher Self. (Located just above the head.)
 
Soaking - Graham Cooke (Favor of the Lord) 
Morning Routines/Rituals 
 
Robin’s: The Miracle Morning “SAVERS”
Glenda’s - PRAYER
Pray, Praise, Prepare
Renew, Red light therapy
Affirmations
Yield
Exercise
Reflect (end of day)
Apps: 
Abide/Centering Prayer
Ending scripture:
Psalm 1:1-6 ESV / 3 helpful votes Helpful Not Helpful. Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 10 - Fasting

Episode 10 - Fasting
Spiritual Benefits
Biblical Fasting is refraining from food for a spiritual purpose. It helps us better connect with God and align ourselves with God and what He wants to do in our lives, Stovall Weems says: “It is time to get your fight back, hit the reset button, and experience God in an incredibly fresh, new way. Hold on and get ready for an awakening.” 
 
“This is the kind of fast day I’m after: to break the chains of injustice, get rid of exploitation in the workplace, free the oppressed, cancel debts. What I’m interested in seeing you do is: sharing your food with the hungry, inviting the homeless poor into your homes, putting clothes on the shivering ill-clad, being available to your own families. Do this and the lights will turn on, and your lives will turn around at once. Your righteousness will pave your way. The God of glory will secure your passage. Then when you pray, God will answer. You’ll call out for help and I’ll say, ‘Here I am.’ (Isaiah 58:6-9 MSG)
 
Throughout the Bible we see times of Fasting. Ezra, Daniel, Elijah, Esther, the Disciples and yes, even Jesus fasted. 
 
Spiritual Discipline of Fasting
Fasting is a spiritual discipline: it helps us grow in our faith. Fasting is a tangible way to deny ourselves—to declare before God that we know it's all about Him, not about us. 
 
Daniel Fast - 21 days: 'So I turned to the Lord God and pleaded with him in prayer and fasting. I also wore rough burlap and sprinkled myself with ashes. '  Daniel 9:3
 
Daniel, abstained from sweets and meats, and the only liquid he drank was water
 
Jesus fasted 40 days (cold turkey) 'He was tempted by the devil for forty days. Jesus ate nothing all that time and became very hungry. '  Luke 4:2
 
Physical / Health Benefits of fasting: 
Promotes blood sugar control by reducing insulin resistance
Decrease inflammation 
May enhance heart health by improving blood pressure, triglycerides, and cholesterol levels
May boost brain function and prevent neurodegenerative disorders
Aids weight loss by limiting calorie intake and boosting metabolism
Increases growth hormone secretion, which is vital for growth, metabolism, weight loss, and muscle strength
Could extend longevity
May aid in cancer prevention and increase the effectiveness of chemotherapy
IF - Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day. 5:2 fasting. Eat a normal diet five days a week and fast two days a week. Daily time-restricted fasting. 16/8; 12/12; 8/16.
 
Autophagy -  is a natural process by which a cell recycles old or damaged components to create new ones and provide energy.  Autophagy is important as these "junk" components take up a lot of room in a cell and can prevent it from working properly. 
 
Autophagy also destroys disease-causing pathogens, like bacteria and viruses, that can harm cells.1
 
 It is triggered by starvation, exercise, fasting, or keto diet,
Fasting: Depriving the body of nutrition forces cells to repurpose cell components into ATP for fuel.6
Exercise: Exercise quickly burns glucose (the body's main source of energy), triggering autophagy to keep cells functioning.7
Restricting calories: Autophagy compensates for the loss of nutrients due to consuming too few calories.8
Switching to a keto diet: Embarking on a high-fat, low-carb triggers autophagy when your body burns fat instead of glucose.
Sleep - cortisol
 
GREAT ARTICLE ON FASTING - 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 9 - Showing Up Big with Michael McIntyre

On this episode, we have a conversation with our mentor, coach and friend, Michael McIntyre.
Michael takes a holistic approach to bring out the best in your life spiritually, relationally, and financially. Michael creates individualized programs for those of who want to experience growth and see greater results. Michael specializes in deep diving into the areas where you want to experience transformation.
Michael and his wife, Stacye, are the founders of MCINTYRE, an organization built around helping people awaken identity, activate purpose, and accelerate mission. This is achieved through the Next Level Experience, Leadership 300, and coaching engagements.
To learn more about Michael and his organization's amazing content and programs, visit: https://themichaelmcintyre.com/
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 8 - Longevity and Vitality, Part 2

Longevity & Vitality Part 2
We mentioned palliative care in our last episode, but many people are unfamiliar with palliative care. So, I want to briefly define palliative care vs hospice care. 
Palliative care is specialized medical care for people living with a serious illness, such as cancer or heart failure. Patients in palliative care may receive medical care for their symptoms, or palliative care, along with treatment intended to cure their serious illness. Palliative care is meant to enhance a person's current care by focusing on quality of life for them and their family.
Hospice care focuses on comfort care when approaching the end of life.
 
March 25, 2020
 
Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.
The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.
These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:
  Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
  Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.
  Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
 
As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.
Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn't matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. 
 
Habits to longevity:
Proper nutrients
 - especially protein The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound
Carbs - The Recommended Dietary Allowance (RDA) of carbohydrates for children and adults is 130 grams per day. This is the average minimum amount the brain requires to function properly.
Fats is the rest
Lots of plants - one of the biggest takeaways from the world’s largest microbiome study is that eating more than 30 different plants per week yields optimal gut diversity for better health.
Eat the rainbow -  phytonutrients. 
Chew your food an estimated 32 times before swallowing. It takes fewer chews to break down soft and water-filled food. The goal of chewing is to break down your food so it loses texture. Chewing 32 times appears to be an average number applied to most bites of food.
Strength training
Cardiovascular training
Sleep
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. (circadian rhythm) 
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38% 
Meditation 
Gratitude 
Spiritual - The Joy of the Lord!
Happiness - happy healthy relationships - Community
No smoking
Moderate to no ETOH
Regular screenings - be proactive
Avoid chronic stress & anxiety 
Senescent cells
These no longer function as healthy cells, yet they don’t die, which is why they’re nicknamed zombie cells.
They’re called zombie cells, because they are damaged and refuse to die. As we age, these damaged cells start to accumulate and cause sterile inflammation (sterile inflammation occurs in the absence of microorganisms and is typically associated from damaged and necrotic cells) which can alter metabolism and stem cell function, promoting aging and the conditions that are often associated with it, like Alzheimer's disease.
Autophagy -  is a natural process by which a cell recycles old or damaged components to create new ones and provide energy.  Autophagy is important as these "junk" components take up a lot of room in a cell and can prevent it from working properly. 
 It is triggered by starvation, exercise, fasting, or keto diet,
Fasting: Depriving the body of nutrition forces cells to repurpose cell components into ATP for fuel.6
Exercise: Exercise quickly burns glucose (the body's main source of energy), triggering autophagy to keep cells functioning.7
Restricting calories: Autophagy compensates for the loss of nutrients due to consuming too few calories.8
Switching to a keto diet: Embarking on a high-fat, low-carb triggers autophagy when your body burns fat instead of glucose.
Finding the root cause of inflammation which is the root of most diseases. - High processed foods, sugar
Inflammaging
One study: 63% of all covid deaths and hospitalizations could have been avoided by better diet
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 7 - Longevity and Vitality

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
Longevity and Vitality 
Longevity - Long Life
What does the Bible say about longevity?
Psalms 91:16 - With long life will I satisfy him, and shew him my salvation. Proverbs 9:11 - For by me thy days shall be multiplied, and the years of thy life shall be increased. Genesis 6:3 - And the LORD said, My spirit shall not always strive with man, for that he also is flesh: yet his days shall be a hundred and twenty years.
 
Vitality - when you are full of life and energy. It is exuberant physical, mental and emotional vigor. It is also the capacity for survival or for the continuation of a meaningful or purposeful existence. Having vitality means you are energetic and lively. It is essential to well-being.
 
What are the best Bible verses about health?
 
God is saying that you are a holy place. That means you need to take good care of yourself—spiritually, physically, and mentally.
 
1 Corinthians 3:9
For we are God's fellow workers; you are God's field, God's building.
 
1 Corinthians 3:17
If anyone destroys God's temple, God will destroy him; for God's temple is holy, and you are that temple.
 
1 Corinthians 6:19
Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have received from God? You are not your own;
 
Mortal life or Mortal body - subject to death; having a transitory life
 
Romans 12:1-2
Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed (actions in accord to the prevailing social standards, attitudes, practices, etc., )  to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. 
The will of God is His plan, purpose, and direction for His people. 
 
Spiritual life or Spiritual body - What is a spiritual body according to the Bible?
The spiritual body is not a mere spirit, for then it would not be a body. Nor is it a flesh-and-blood body, which in this world needs food, sleep, air, etc. After the resurrection, the spiritual body will be of a different quality, needing none of those things.
 
March 25, 2020
 
Researchers from the Harvard T.H. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). This means that they had data on a huge number of people over a very long period of time. The NHS included over 78,000 women and followed them from 1980 to 2014. The HPFS included over 40,000 men and followed them from 1986 to 2014. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men.
The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires.
These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured:
  Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.
Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.
Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.
  Smoking, well, there is no healthy amount of smoking. "Healthy" here meant never having smoked.
  Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That's 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
 
As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease.
Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn't matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. 
 
Habits to longevity:
Proper nutrients
 - especially protein The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound
Carbs - The Recommended Dietary Allowance (RDA) of carbohydrates for children and adults is 130 grams per day. This is the average minimum amount the brain requires to function properly.
Fats is the rest
Lots of plants - one of the biggest takeaways from the world’s largest microbiome study is that eating more than 30 different plants per week yields optimal gut diversity for better health.
Eat the rainbow -  phytonutrients. 
Chew your food an estimated 32 times before swallowing. It takes fewer chews to break down soft and water-filled food. The goal of chewing is to break down your food so it loses texture. Chewing 32 times appears to be an average number applied to most bites of food.
Strength training
Cardiovascular training
Sleep
A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day. (circadian rhythm) 
Sleep duration also seems to be a factor, with both too little and too much being harmful.
For instance, sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death, while sleeping more than 8–9 hours per night could also decrease your lifespan by up to 38% 
Meditation 
Gratitude 
Spiritual - The Joy of the Lord!
Happiness - happy healthy relationships
No smoking
Moderate to no ETOH
Regular screenings - be proactive
Avoid chronic stress & anxiety 
 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/
 
 
 

Episode 6 - Nutrition, Part 2: We Love Our Carbs and Meal Prep

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 5 - Nutrition, Part 1: The Yummy, the Tasteless and What’s Good For You

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
 
NUTRITION, PART 1 - THE YUMMY, THE TASTELESS AND WHAT'S GOOD FOR YOU
 
Craveability of food: SUGAR
 
Any substance that we use for pleasure can be an addiction—this includes sugar. Research shows that our brains are hardwired for pleasure, and sugar works much like many addictive drugs in that it affects the brain's limbic system, the part of the brain that's associated with emotional control.
Experts Agree: Sugar Might Be as Addictive as Cocaine  https://www.healthline.com › health › food-nutrition
Eating sugar releases opioids and dopamine in our bodies. This is the link between added sugar and addictive behavior. Dopamine is a neurotransmitter that is a …
Dopamine is one of the “feel good” chemicals in our brain. Interacting with the pleasure and reward center of our brain, dopamine — along with other chemicals like serotonin, oxytocin, and endorphins — plays a vital role in how happy we feel. In addition to our mood, dopamine also affects movement, memory, and focus.
 
Sugars come in many different forms and go by many names. This can make identifying them tricky. 
While this is not an exhaustive list, here are 69 names for sugar that you might find on an ingredient label: 
Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown rice syrup
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut sugar
Coconut nectar 
Confectioners’ sugar
Corn sweetener
Corn syrup
Corn syrup solids
Crystalline fructose 
Date sugar
Date syrup 
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Free-flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate 
Fruit nectar
Glucose
Glucose solids
Golden sugar
Golden syrup
Granulated sugar
Grape sugar
High fructose corn syrup (HFCS)
Honey
Icing sugar
Invert sugar
Lactose
Malt sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple sugar
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiners’ syrup
Rice syrup
Saccharose
Sorghum syrup
Sucrose
Sugar 
Sweet sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar
 
Macronutrients
Three main types of macronutrients: proteins, fats, and carbohydrates.
 
Protein
Scientists are not exactly sure, but most agree that around 20,000 different proteins exist in our body. Some studies suggest that there might be even more.
Protein consists of long chains of compounds called amino acids. These are essential in developing, repairing, and maintaining body tissues.
 
(There are 20 amino acids and 9 essential amino acids)
Protein is present in every body cell, and adequate protein intake is important for keeping the muscles, bones, and tissues healthy. Protein also plays a vital role in many bodily processes, such as aiding the immune system, biochemical reactions, and providing structure and support for cells.
 
Fats
Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins.
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 4 - Revive Your Dreams and Achieve Your Goals

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
REVIVE YOUR DREAMS AND ACHIEVE YOUR GOALS
Begin with the end in mind. 
Begin with: Dream - Vision (do you see it as doable?)
Goals
To do’s or tasks
Let's look at 7 areas that your goals and/or your vision could fall under:
Spiritual
Health & Fitness
Income/Savings/Giving/Contribution (Finances)
Career/Business
Relationships
Personal Growth/Development
Fun/Relaxation (daily life & vacation)
What a goal is.
A goal is anything you or your organization desires to experience, create, get, do or become.
A goal is forward thinking focused
A goal is specific and measurable
 
Two types of goals: 
Performance goals which focus on a measurable end result
Growth goals which focus on gaining knowledge and skills. Growth goals will lead you to accomplishing your performance goals
Gaining clarity on fears, habits and distractions that get in the way...
Growth goals will get you to your performance goals. 
 
What could hold you back?
 
In the light of eternity.
( Lion Bites 289)
Step back from all that is pressing in on you. Step back and put some space between you and the matters of today. Look at the timeline of your life and then put it out in front of you at a distance. See yourself in the perspective that I have - wide, vast, endless. See the crises you face today, and see it gone tomorrow. You are still here. You are stronger, wiser, better. 
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 3 - Fearfully and Wonderfully Made

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 2 - Just in Time for the Holidays

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/

Episode 1 - Welcome to The Well Life Podcast

The Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
 
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
 
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach
https://www.thewellnessfactor.coach/
IG - https://www.instagram.com/RobinRMcCoy
FB - https://www.facebook.com/robin.mccoy1
 
Produced by KB Podcasts
Music from https://app.soundstripe.com/