The Well Life Podcast
Our 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.
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Because Christmas isn’t just a holiday. It’s a reminder of the greatest gift the world has ever received. Christ — God’s Ultimate Gift
At Christmas, we remember that God gave us His Son — freely, lovingly, sacrificially. John 3:16 says, “For God so loved the world that He gave…”
That one verse tells the whole story. Love gives. And God is the perfect model of giving.
He didn’t give out of obligation.He didn’t give because we earned it.He gave because generosity is part of His nature.
And when we give, we reflect His heart.
Why Giving Feels So Good
There’s something powerful that happens inside of us when we give.Science shows that generosity triggers the release of “feel-good” hormones like dopamine, oxytocin, and serotonin — the chemicals that boost our mood, lower stress, and even support overall well-being.
But there’s also a spiritual shift that happens.
Giving reminds us that we’re part of something bigger. It breaks the illusion of separation. It softens the edges of our hearts. And it opens space for gratitude, purpose, and joy.
Giving vs Consuming
It’s easy to get caught up in the pressure to shop, buy, and accumulate. But the spirit of giving isn’t about the size of the gift or the price tag.
It’s about the intention behind it.
A handwritten note, a warm meal, a moment spent listening — these often carry more emotional and spiritual weight than any material gift ever could.
Because real giving is not transactional. It’s transformational.
An Invitation to Give Differently This Christmas
This year, let’s challenge ourselves to give with deeper intention.
- Maybe that means giving presence instead of presents.- Maybe it means giving forgiveness instead of holding a grudge.- Maybe it means giving to someone who cannot give back.
Consider asking yourself:
“How can I embody the spirit of generosity this season?” “Who needs my kindness today?” “What can I give that truly makes a difference?”
The answers to these questions will guide your heart.
Giving From the Heart
When we give from a place of love — instead of obligation — we create a ripple effect.
One act of kindness inspires another. A generous heart inspires a generous world.And Christmas becomes more than a holiday… it becomes a movement.
Giving from the heart looks like:
Checking in on someone who’s grieving or alone
Offering support without expecting anything in return
Sharing your time or your presence
Encouraging someone who feels discouraged
Extending grace, even when it’s not easy
Forgiving yourself or others so you can move forward lighter
I have found that there is never a hole to fill when you give. In an age where we search and strive for satisfaction in building a perfect life, God makes our life perfectly perfect when we give. There is an inexplicable joy that takes over when you take what is in your hand, what is dear to you and you give it away. I can’t explain it other than to say that when you give, that life you’ve been striving for is replaced with the life you were created for. All the pieces begin to fall into place when you begin to operate your life on the foundation of generosity. We pray this Christmas you experience the joy that generosity brings.
'Give generously and generous gifts will be given back to you, shaken down to make room for more. Abundant gifts will pour out upon you with such an overflowing measure that it will run over the top! The measurement of your generosity becomes the measurement of your return.”' Luke 6:38
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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/
Monday Dec 15, 2025
Monday Dec 15, 2025
The liver is an essential organ that plays more than 500 documented roles in maintaining physiological balance. Roughly 4.5 million adults have been diagnosed with liver disease.
The liver is responsible for metabolic regulation, biochemical detoxification, bile production, hormone clearance, cholesterol management, nutrient storage, and immune modulation. It processes virtually everything we ingest, inhale, absorb, or metabolize. As a result, it is consistently exposed to environmental toxins, pharmaceuticals, metabolic byproducts, and dietary compounds.
From a functional perspective, liver health is central to whole-body function. A compromised liver can contribute to suboptimal hormone metabolism, dysregulated blood sugar, increased inflammation, digestive challenges, and impaired detoxification pathways.
Your liver never stops working for you. While you sleep, while you work, while you face stress or joy or heartbreak—it’s there, filtering your blood, managing your energy, balancing your hormones, and clearing away what no longer serves you. It is literally designed to transform the burdens your body encounters into something your body can safely release.
When your liver thrives, you thrive.
Your mind feels clearer.
Your hormones feel steadier.
Your energy feels brighter.
Your whole body feels like it can finally exhale.
What Damages the Liver
1. Excessive Alcohol
Alcohol is one of the most well-known liver stressors. 44.5% (43,004 deaths) of liver disease deaths in 2023 involved alcohol.
It directly damages liver cells and forces the organ to work harder to process and neutralize it, leading to inflammation. Over time, it leads to alcoholic fatty liver, alcoholic hepatitis, and alcoholic liver cirrhosis. Even moderate use can affect liver function and impact individuals differently, depending on genetics, hormones, diet, and metabolic health, especially in women, who metabolize alcohol differently.
2. High Sugar + Ultra-Processed Foods
Foods high in fructose, refined carbs, and industrial oils drive fat accumulation inside the liver. This is the root of nonalcoholic fatty liver disease, which now affects nearly one in three adults—even people who don’t drink. It is estimated that 80-100 million adults have fatty liver disease, often undiagnosed.
3. Medication Overload
The liver processes almost every drug we take. Overuse of acetaminophen, statins, antibiotics, and certain antidepressants can overwhelm detoxification pathways and damage liver cells.
4. Environmental Toxins
Pesticides, plastics, synthetic fragrances, heavy metals, and household chemicals all add to the liver’s workload. Every day, your liver filters chemicals from the air you breathe, the products you use, and the food you eat.
5. Chronic Stress
Stress is not just emotional—it’s biochemical. Chronic cortisol production slows detox, increases inflammation, and interferes with hormone clearance, especially estrogen.
6. Poor Gut Health
Because the gut and liver communicate through the portal vein, gut imbalance creates a heavier toxic load. Constipation, dysbiosis, and leaky gut all force the liver to work twice as hard.
7. Metabolic Syndrome + Obesity
Insulin resistance is a major driver of liver fat buildup, inflammation, and progression to more serious conditions like NASH.
8. Sleep Deprivation
Deep sleep is when your liver performs critical housekeeping. Without adequate rest, detox slows, and inflammation increases.
How to Protect the Liver
The good news? The liver is the only organ in the body that can regenerate itself. Even if it’s overworked or sluggish, small, intentional changes can create a major transformation.
Here’s how to support and protect it:
1. Nourish With Whole Foods
Prioritize:
Cruciferous vegetables (broccoli, cabbage, Brussels sprouts)
Leafy greens
High-quality proteins
Healthy fats
Foods rich in antioxidants (berries, turmeric, beets)
2. Hydrate Like It Matters
Water supports bile flow—your liver’s method for eliminating toxins. Aim to sip steadily throughout the day.
3. Reduce Alcohol + Liquid Sugar
Cutting down even slightly gives your liver immediate relief. Sugary drinks—sodas, sweetened coffees, energy drinks—are major drivers of liver fat.
4. Support the Gut
A healthy gut reduces the toxic load that flows into the liver. Think: probiotics, fiber, fermented foods, and regular elimination.
5. Move Your Body Daily
Movement increases circulation and insulin sensitivity, which reduces fat accumulation in the liver.
6. Prioritize Sleep
Deep sleep is detox time. Aim for 7–9 hours and support a healthy circadian rhythm.
7. Reduce Environmental Toxins
Simple swaps make a big difference:
Glass instead of plastic
Natural cleaning products
Unscented or low-tox personal care items
Organic when possible
Your liver feels every choice you make.
8. Manage Stress
Stress is a major liver burden. Try:
Prayer
Breathwork
Meditation
Journaling
Walking outside
9. Consider Functional Testing
Tests like liver panels, the GI-MAP, DUTCH testing, or toxin panels can reveal underlying imbalances and guide a personalized approach.
Function Health Bloodwork
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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/
Monday Dec 08, 2025
Monday Dec 08, 2025
Advent has begun (November 30)… Tis the Season
Spiritual: prepare our hearts
Physical: Go out and enjoy the sights and sounds of the season (light shows, plays, movies, etc.)
For 400 years it seemed as if God went silent. No new prophets on the scene, no signs and wonders. Simply silence. Hanging on to the prophecies of old that told of a savior to come, the people prayed and watched for a sign. Any sign of this king that would save the world. Advent is all about the waiting. The anticipation and excitement that man could be set free. I don’t think God was silent. I think He was waiting for His people to come to Him. He always makes the first move, and now it was time for man to move toward Him.
The people who walk in darkness will see a great light. For those who live in a land of deep darkness, a light will shine. You will enlarge the nation of Israel, and its people will rejoice. They will rejoice before you as people rejoice at the harvest and like warriors dividing the plunder. For you will break the yoke of their slavery and lift the heavy burden from their shoulders. You will break the oppressor’s rod, just as you did when you destroyed the army of Midian.
For a child is born to us, a son is given to us. The government will rest on his shoulders. And he will be called: Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. His government and its peace will never end. He will rule with fairness and justice from the throne of his ancestor David for all eternity. The passionate commitment of the Lord of Heaven’s Armies will make this happen! ' Isaiah 9:2-4,6-7
What Advent Means
The word Advent comes from the Latin adventus, meaning “coming” or “arrival.”
It’s a time of expectation, reflection, and preparation for the celebration of the birth of Jesus (Christmas).
In some traditions, it also looks forward to Christ’s second coming.
How Advent Is Observed
It begins on the fourth Sunday before Christmas.
Many churches and families use an Advent wreath with four candles (hope, peace, joy, love), lighting one each week.
Some people use Advent calendars to count down the days until Christmas.
It’s often a time of prayer, quiet reflection, and spiritual renewal.
Spirit of Advent
Advent is about slowing down, reconnecting with meaning, introducing hope and light into the darker winter months, and preparing your heart for the season ahead.
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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/
Monday Dec 01, 2025
Monday Dec 01, 2025
The Traveler’s Gift
The Traveler’s Gift by Andy Andrews is a powerful, motivational book that blends storytelling with life principles. It follows David Ponder, a man at a low point in his life, who supernaturally travels through time and meets seven historical figures. Each person gives him a “decision” — a timeless lesson for success and personal growth.
Here’s a breakdown of the seven key lessons (The Seven Decisions) and what we can learn from them, AND how each of the seven lessons beautifully aligns with biblical and spiritual truths.
1. The buck stops here. I am responsible for my past and my future.
President Harry Truman tells David, "You have chosen the pathway to your present destination. The responsibility for your situation is yours." Do you believe that an individual's present state is solely determined by personal choice and responsibility? Why or Why Not?
Spiritual Parallel: God calls us to take ownership of our actions rather than shifting blame (as Adam and Eve did in Genesis 3).
Scripture: “Each of us will give an account of ourselves to God.” — Romans 14:12
Reflection: Spiritual growth begins when we stop saying “Why me?” and start saying “Lord, what do You want me to learn?”
Lesson: Accepting responsibility is an act of humility — it positions you to receive God’s help.
I will seek wisdom. I will be a servant to others
"God moves mountains to create the opportunity of His choosing. It is up to you to be ready to move yourself."
So - the way has already been cleared for you.
King Solomon says, "We, as humans, are always in a process of change. Therefore, we might as well guide the direction in which we change. " How will the decision to "seek wisdom" help you guide the direction in which you change?
Spiritual Parallel: Wisdom comes from God and those who fear Him. Seeking it shows spiritual maturity.
Scripture: “If any of you lacks wisdom, let him ask of God, who gives generously to all without finding fault.” — James 1:5
Reflection: Surrounding yourself with wise, godly people helps you walk in truth and avoid pitfalls.
Lesson: Wisdom is not just knowledge — it’s discernment guided by the Holy Spirit.
3. I am a person of action. I seize this moment. I choose now.
Faced with the impossible, Joshua Chamberlain made the only decision possible.
One leadership decision that you make, can change the world!” (Joshua Chamberlain)
“The schoolteacher from Maine was awarded the Congressional Medal of Honor for his decision. His commanding officers determined that the actions of this one man saved the Union army from being destroyed—this one man turned the tide of the battle. Joshua Lawrence Chamberlain turned the tide of the war.
Spiritual Parallel: Faith without works is dead. Taking action is how we demonstrate trust in God’s promises.
Scripture: “Faith by itself, if it is not accompanied by action, is dead.” — James 2:17
Reflection: When God calls you to move, obedience activates miracles.
Lesson: Step out in faith, even when you don’t see the full picture — God meets you in motion.
I have a decided heart. My destiny is assured.
"Conditions are never exactly right. Indecision limits the Almighty and His ability to perform miracles in your life. He has put the vision in you - proceed! To wait, to wonder, to doubt, to be indecisive is to disobey God."
You don't know the limits you can reach until you move. "Nothing great was every accomplished by a realistic person."
Is it time you stop playing a small game? It is time for you to move forward with that dream, that vision, that passion God has planted in your heart? If not now, then when?
Every day Columbus saw the vision with such clarity and passion.
“Passion!” he said again in a forceful whisper. “Passion is a product of the heart. Passion is what helps you when you have a great dream. Passion breeds conviction and turns mediocrity into excellence! Your passion will motivate others to join you in pursuit of your dream. With passion, you will overcome insurmountable obstacles. You will become unstoppable!”
Passion
“Getting started, getting finished—both ends of a journey require a demonstration of passion,” Columbus mused. David stared blankly at the great man. “Passion!” he said again in a forceful whisper. “Passion is a product of the heart. Passion is what helps you when you have a great dream. Passion breeds conviction and turns mediocrity into excellence! Your passion will motivate others to join you in pursuit of your dream. With passion, you will overcome insurmountable obstacles. You will become unstoppable!”
Vision; Columbus
“Yes, there is land,” Columbus replied, “and it is right there.” He gestured past the bow of the ship again. “I see it as plainly as I see you. For almost twenty years I have seen it. And tomorrow, you will see it too. It will come into view just as dawn breaks, directly in front of the Santa Maria. Beautiful land with trees and fruit and animals and people who will welcome us as heroes! The water gushing from the ground will be cold and pure. It will sparkle as if sprinkled with diamonds! This will be a place for men’s dreams to come true—a glorious new world
Spiritual Parallel: God blesses those who are steadfast and not double-minded.
Scripture: “A double-minded man is unstable in all his ways.” — James 1:8
Reflection: Once God gives direction, decide to follow through — trust Him completely.
Lesson: A “decided heart” is one anchored in conviction and faith, even when circumstances look uncertain.
Today I will choose to be happy. I am the possessor of a grateful spirit.
Our very lives are fashioned by choice, Mr. Ponder. First we make choices. Then our choices make us."
We are meant to live from the overflow of what is inside. Choose wisely the things you allow in your circle of influence.
Greatness does not care what color you are, where you came from, whether you are male or female. It is what's inside of us that makes the difference, then the difference is made when we chose what goes inside....
"It's what's inside that makes all the difference."
Every day can be filled with fear or life lived with risk and wild child like abandon.
"Fear is a poor chisel with which to carve out tomorrow."
Today - choose to smile, choose to be grateful for what you have, keep your focus on your envisioned future rather than the challenges of the day, and most of all, choose to be happy.
I had a friend, Emily was her name. Emily has so many serious health issues. So many times she was on the brink of dying and in so much pain. For years, I saw her "choose joy". No matter what, she remained hopeful, fought with everything she had. Even in a wheelchair, in pain, she showed up and she always showed up with a smile. At times, people were cruel and she asked me why.
Spiritual Parallel: True joy doesn’t depend on circumstances but on God’s presence.
Scripture: “This is the day the Lord has made; we will rejoice and be glad in it.” — Psalm 118:24
Reflection: Like Paul, who sang in prison, we can choose joy because God is with us in every situation.
Lesson: Gratitude transforms your outlook; joy is an act of worship and trust.
I will greet this day with a forgiving spirit. I will forgive myself.
“Do not run from power. Gather it as you would the finest fruit. Power in the hands of a good person is like a cool drink of water on a hot summer day. It refreshes everyone with whom it comes in contact.
But there are a few of us, David, who have latched on to this silly idea that we can change the world. We will develop the power to ignore what is popular and do what is right. One person can attain the power to lead hundreds of thousands of people to the promised land of their dreams. “As children, we were afraid of the dark. Now as adults, we are afraid of the light. We are afraid to step out. We are afraid to become more. But how can we lead others to a destination we have not reached?
You will become a lighthouse of personal growth and power, and by your example and leadership, you will prevent many a worthy man from crashing his life upon the rocks of mediocrity.”
“The unmistakable truth about forgiveness is that it is not a reward that must be earned; forgiveness is a gift to be given. When I give forgiveness, I free my own spirit to release the anger and hatred harbored in my heart. By granting forgiveness, I free my spirit to pursue my future happily and unencumbered by the anchors of my past. And forgiveness, when granted to others, becomes a gift to myself.”
Spiritual Parallel: Forgiveness is at the heart of the Gospel. When we forgive, we reflect Christ’s nature.
Scripture: “Forgive, and you will be forgiven.” — Luke 6:37
Reflection: Holding grudges blocks blessings and peace; releasing others frees your own heart.
Lesson: Forgiveness doesn’t excuse others — it liberates you and aligns you with God’s grace.
I will persist without exception. I am a person of great faith.
"Reason never makes room for miracles; faith releases miracles."
"... the great leaders - great achievers - are rarely realistic by other people's standards. Somehow, these successful people, often considered strange, pick their way through life ignoring or not hearing negative expectations and emotions."
"Circumstances are rulers of the weak...but they are the weapons of the wise."
What were your thoughts when Gabriel finally says; "This, my friend, is the place that never was?"
"Times of calamity and distress have always been producers of the greatest men. The hardest steel is produced from the hottest fire; the brightest star shreds the darkest night."
Now more than ever - you have been chosen for this moment in time to change the world. It is time to produce the greatness that is within you. The world needs you. The world needs hope. The world needs Jesus and you are the messenger.
There is a thin thread that weaves from only you to hundreds of thousands of lives. Your example, your actions, and yes, even one decision that you make will literally change the world.
Spiritual Parallel: God honors perseverance and faith that endures trials.
Scripture: “Let us not grow weary in doing good, for in due season we will reap, if we do not give up.” — Galatians 6:9
Reflection: When you feel weary, remember persistence is proof of faith.
Lesson: Keep pressing forward — victory often comes just beyond the point of surrender.
Spiritual Summary
The Traveler’s Gift teaches that success is not luck or fate — it’s the result of spiritual alignment with God’s truth:
The buck stops here. I am responsible for my past and my future.
I will seek wisdom. I will be a servant to others.
I am a person of action. I seize this moment. I choose now.
I have a decided heart. My destiny is assured.
Today I will choose to be happy. I am the possessor of a grateful spirit.
I will greet this day with a forgiving spirit. I will forgive myself.
I will persist without exception. I am a person of great faith.
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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/
Monday Nov 24, 2025
Monday Nov 24, 2025
Harvest Time
Harvest - Mentioned 204 times in Scripture
Harvest begins with a seed…And the seed that fell on good soil represents those who hear and accept God’s word and produce a harvest of thirty, sixty, or even a hundred times as much as had been planted!”
Physical: Seasonal Fall Foods:
Pumpkin, Apples, Cranberries, Beets, Kale, Winter Squash, Root vegetables. Figs, Pears
Spiritual: Lord of the harvest.
I am giving you a promise now while the seed is still in the barn. You have not yet harvested your grain, and your grapevines, fig trees, pomegranates, and olive trees have not yet produced their crops. But from this day onward I will bless you.” Haggai 2:19
Every seed needs a time of preparation before it can be planted. It has to first be harvested, then cleaned, dried, then shaken and separated from the outer shell or chaff, stored or seasoned in the barn before it is the right time plant.
IF you hold on to that seed for too long, it may not grow or it may not be healthy. God has promises attached to the seed that is in your hand. It will not produce good fruit until you first get it out of the barn and plant it. What are you holding on to that you haven’t been willing to let go of and trust God with?
Harvest time is the period when crops that have been planted and nurtured through the growing season are finally ready to be gathered.
In a literal or agricultural sense, it means:
The time when farmers collect mature crops like grains, fruits, or vegetables from the fields.
It usually occurs in late summer to early fall, depending on the type of crop and region.
It’s a season of abundance and gratitude, often celebrated with festivals or gatherings to give thanks for the year’s yield.
In a spiritual or metaphorical sense, “harvest time” can mean:
The season when you reap the rewards of your hard work, faith, or perseverance.
It symbolizes fulfillment, blessing, and results — when seeds (efforts, prayers, or good deeds) that were sown earlier begin to produce fruit.
Many use it to express a time of divine reward or manifestation — when what you’ve believed for or worked toward finally comes to pass.
Harvest time is a powerful symbol of reaping what has been sown — both in the natural and spiritual realms. It represents a season of fulfillment, reward, and divine increase following faithfulness, obedience, and patience.
God Is the Lord of the Harvest
Matthew 9:37–38 (NIV): “The harvest is plentiful but the workers are few. Ask the Lord of the harvest, therefore, to send out workers into his harvest field.” → Here, Jesus uses “harvest” to describe souls being brought into God’s kingdom. It’s a time when hearts are ready to receive truth and salvation.
You Reap What You Sow
Galatians 6:7–9 (NIV): “Do not be deceived: God cannot be mocked. A man reaps what he sows… Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” → Spiritually, harvest time is when God rewards faithfulness — it’s the result of sowing seeds of prayer, generosity, love, or obedience. Even if results take time, they come “at the proper time.”
A Season of Divine Reward
Psalm 126:5–6 (NIV): “Those who sow with tears will reap with songs of joy.” → Sometimes your “seed” (your labor, prayer, or pain) is sown through difficulty, but harvest time brings joy and restoration.
Spiritual Harvest of Souls
John 4:35 (NIV): “Open your eyes and look at the fields! They are ripe for harvest.” → Jesus speaks of people ready to receive the Gospel. The harvest isn’t just material — it’s also about winning souls and expanding God’s kingdom.
A Time of Judgment or Accountability
In another sense, harvest time represents God’s final judgment — the separating of good from evil.
Matthew 13:39: “The harvest is the end of the age, and the harvesters are angels.” → Here, harvest time is when God gathers His people and separates the righteous from the wicked.
Now, Lord, do it again! Restore us to our former glory! May streams of your refreshing flow over us until our dry hearts are drenched again. Those who sow their tears as seeds will reap a harvest with joyful shouts of glee. They may weep as they go out carrying their seed to sow, but they will return with joyful laughter and shouting with gladness as they bring back armloads of blessing and a harvest overflowing!' Psalms 126:4-6
In Summary
Harvest time spiritually means:
A season of reaping what has been sown — good or bad.
A time of reward, fulfillment, and manifestation of God’s promises.
A call to readiness, because the Lord’s harvest (souls, blessings, and judgment) is coming.
A celebration of God’s faithfulness — He honors every seed planted in faith.
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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/
Monday Nov 17, 2025
Monday Nov 17, 2025
ABSOLUTE SURRENDER
And now, I desire by God’s grace to give to you this message—that your God in heaven answers the prayers which you have offered for blessing on yourselves and for blessing on those around you by this one demand: Are you willing to surrender yourselves absolutely into His hands? What is our answer to be? God knows there are hundreds of hearts who have said it, and there are hundreds more who long to say it but hardly dare to do so. And there are hearts who have said it, but who have yet miserably failed, and who feel themselves condemned because they did not find the secret of the power to live that life. May God have a word for all! Let me say, first of all, that God claims it from us.
God Expects Your Surrender
And God’s redeemed children, oh, can you think that God can do His work if there is only half or a part of them surrendered? God cannot do it. God is life, love, blessing, power, and infinite beauty, and God delights in communicating Himself to every child who is prepared to receive Him. But ah! this one lack of absolute surrender is just the thing that hinders God.
Murray, Andrew. Absolute Surrender
Another great writer has said that absolute, unalterable dependence upon God alone is the essence of the religion of angels. It should also be that of men. God is everything to the angels, and He is willing to be everything to the Christian. If I can learn to depend on God every moment of the day, everything will come right. You will receive the higher life if you depend absolutely on God.
'Your favor will fall like rain upon our surrendered lives, like showers reviving the earth.' Psalms 72:6
“Absolute surrender” to God is not a one-time event but an ongoing process of trust, humility, and transformation
'Jesus said to all of his followers, “If you truly desire to be my disciple, you must disown your life completely, embrace my ‘cross’ as your own, and surrender to my ways. '
Luke 9:23
ABSOLUTE SURRENDER IS LAYING DOWN YOUR LIFE - ALL OF IT. BY…
Recognize God’s Sovereignty
Surrender begins with the heart’s acknowledgment that God is in control, not us. It’s letting go of the illusion that we can manage every detail of life.
“Be still, and know that I am God.” – Psalm 46:10 It means trusting that God’s plan is higher, wiser, and ultimately for your good, even when it’s not clear.
Lay Down Your Will
True surrender means saying, “Lord, not my will, but Yours be done.” (Luke 22:42) This doesn’t mean giving up your dreams or desires, but offering them to God — allowing Him to reshape them according to His perfect will.
You can practice this daily in prayer:
“Father, I yield this situation, this desire, this fear to You. Lead me how You see fit.”
'Laying your life down in tender surrender before the Lord will bring life, prosperity, and honor as your reward.' Proverbs 22:4
And whoever comes to me must follow in my steps and be willing to share my cross and experience it as his own, or he is not worthy of me. Those who cling to their lives will give up true life. But those who let go of their lives for my sake and surrender it all to me will discover true life!' Matthew 10:38-39
…as you continually surrender to my ways. For if you let your life go for my sake and for the sake of the gospel, you will continually experience true life. Mark 8
Those who belong to Christ Jesus have nailed the passions and desires of their sinful nature to his cross and crucified them there. Galatians 5:24 NLT
'Then Jesus said to his disciples, “If you truly want to follow me, you should at once completely reject and disown your own life. And you must be willing to share my cross and experience it as your own, as you continually surrender to my ways. For if you choose self-sacrifice and lose your lives for my glory, you will continually discover true life. But if you choose to keep your lives for yourselves, you will forfeit what you try to keep. '
Matthew 16:24-25
Release Control and Trust
Surrender often feels uncomfortable because it requires faith in the unseen. We surrender when we stop trying to fix, force, or figure everything out — and instead rest in God’s timing and guidance. It’s shifting from “How can I?” to “Lord, show me.”
Stay in Relationship, Not Religion
Surrender flows naturally from intimacy with God — not from duty or fear. Spend time in His presence through prayer, worship, and Scripture. The more you know His heart, the easier it becomes to trust and release
Surrender Is Daily
It’s not a one-time declaration but a lifestyle:
When anxiety comes — surrender your thoughts.
When plans fail — surrender your expectations.
When blessings come — surrender your gratitude.
Think of it like breathing: inhale faith, exhale control.
Rest in His Grace
Absolute surrender doesn’t mean perfection. It means dependence.Even when you falter, His grace meets you there. He’s not asking for flawless submission — He’s asking for a willing heart.
“Trust in the Lord with all your heart and lean not on your own understanding.” – Proverbs 3:5–6
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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/
Monday Nov 10, 2025
Monday Nov 10, 2025
How to Support and Strengthen Your Immune System
What is the Immune system?
“The immune system is one of the most complex and fascinating systems in the human body. It’s our natural defense network — designed to identify, neutralize, and eliminate pathogens such as bacteria, viruses, fungi, and parasites, as well as abnormal or damaged cells.
Structurally, it’s made up of two main components: the innate and the adaptive immune systems.
The innate immune system is your body’s first line of defense. Present at birth: It is the natural, inborn system of defense that doesn't require prior exposure to a pathogen.
It includes physical barriers, such as the skin and mucous membranes, as well as immune cells, including macrophages and neutrophils, that immediately attack invaders. It’s fast, but not specific — meaning it responds the same way to most threats.
The adaptive immune system, on the other hand, is more specialized, provides long lasting immunity. It includes lymphocytes — specifically B cells and T cells. B cells produce antibodies that target specific antigens, while T cells either destroy infected cells directly or help coordinate other immune responses. This system also has memory — so once it encounters a particular pathogen, it can recognize and respond to it faster in the future.
The immune system relies on communication between cells through signaling molecules called cytokines, and it’s supported by organs like the thymus, spleen, bone marrow, and lymph nodes.
But for the immune system to function properly, it requires balance. An underactive immune system increases vulnerability to infections, while an overactive one can cause harm that leads to allergies, autoimmune disorders, or chronic inflammation. So the goal is regulation, not constant activation.
Here are some evidence-based ways to strengthen your immune health naturally:
Boosting our immune system:
The immune system needs care. Chronic stress, poor sleep, lack of nutrients, and little movement can all weaken it. On the other hand, a good nutrient-dense diet — rich in vitamins A, C, D, E, zinc, and selenium — helps support immune resilience, rest, hydration, stress management, and regular exercise, which help it stay strong and balanced.
Other factors, such as gut health and stress levels, play significant roles in regulating immune function. For example, chronic stress elevates cortisol, which can suppress the activity of immune cells.
Prioritize Sleep Sleep is when your body repairs and regenerates. During deep sleep, cytokines — the proteins that help control inflammation and infection — are released. Chronic sleep deprivation reduces these protective molecules, making you more vulnerable to illness. Adults generally need 7–9 hours each night for optimal immune function.
Nourish with Whole Foods Nutrition is fundamental to immune health.
Vitamin C (found in citrus, kiwi, and bell peppers) supports white blood cell function.
Vitamin D plays a critical role in immune regulation — and low levels are linked to higher rates of infection.
Zinc (in pumpkin seeds, lentils, and seafood) helps immune cells communicate and multiply.
Antioxidants from colorful fruits and vegetables protect immune cells from oxidative stress. A balanced diet emphasizing lean proteins, healthy fats, and fiber from plants helps sustain immune cell activity and gut microbiome health.3. Maintain a Healthy Gut About 70% of your immune cells reside in your gut. A diverse gut microbiome — supported by probiotics (like yogurt, kefir, or fermented vegetables) and prebiotics (from fiber-rich foods like garlic, onions, and oats) — helps train your immune system to respond appropriately to pathogens without overreacting.
Manage Stress Chronic stress triggers the release of cortisol, which can suppress immune defenses over time. Practices like deep breathing, mindfulness, journaling, or time in nature lower stress hormones and enhance immune balance.
Stay Physically Active Moderate, consistent exercise enhances circulation and helps immune cells move efficiently throughout the body. Activities like brisk walking, cycling, swimming, or strength training three to five times a week can significantly improve immune response.
Stay Hydrated Water supports every system in the body, including the lymphatic system, which transports immune cells and clears toxins.
Limit Toxins Excessive alcohol, processed foods, and smoking all weaken immune function and increase inflammation. Reducing these exposures helps your immune cells function more effectively.
Closing:
And finally — remember, no supplement or single food can instantly “boost” immunity. True immune resilience comes from consistency: daily habits that nourish, restore, and balance your body over time.
When you care for your sleep, nutrition, stress, and movement, you’re not just boosting your immune system — you’re creating the internal environment where health naturally thrives.”
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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/
Monday Nov 03, 2025
Monday Nov 03, 2025
Happy November. November often sneaks up on us. Suddenly, the year is winding down, the calendar fills up, and before we know it — Thanksgiving is here. But what if this November, we slow down, refocus, and enter the season with a heart of gratitude, peace, and purpose?
1. Start with Reflection, what am I thankful for?
2. Self-Care
3. Cultivate a Spirit of Gratitude
4. Prepare Your Home and Heart for Connection
5. Reflect on Spiritual Abundance
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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/
Monday Oct 27, 2025
Monday Oct 27, 2025
“The holidays are meant to be a season of joy — but for many, they become a season of stress, overindulgence, and exhaustion. Today, we’re talking about how to prepare your heart, home, and health so you can truly enjoy this season — body, mind, and spirit.”
In our previous episodes, we talked about depression (101) and stress (102). If you missed either episode, we encourage you to take a listen bc many people experience stress and depression around the holiday season.
People experience holiday depression and stress due to factors like loneliness, financial strain, unrealistic expectations for perfect celebrations, and increased social obligations, which can trigger or worsen existing mental health issues. Seasonal Affective Disorder (SAD) can also play a role, with less daylight in winter months causing mood changes. Additionally, family dynamics, grief over past losses, and even the commercialization of the season can contribute to negative feelings.
How can you prepare?
🎄 1. Prepare Your Heart Before Your Schedule
Start with peace, not panic — spend quiet time each morning centering yourself in prayer or reflection.
Remember the “why” behind the season — it’s about love, gratitude, and connection, not perfection.
Practice saying no when needed — boundaries protect your peace.
Create a short holiday mantra, like: “I choose peace over pressure.”
🥗 2. Nourish, Don’t Neglect Your Body
Eat with intention: enjoy the treats, but stay mindful. Balance indulgence with nourishment.
Stay hydrated: dehydration often disguises itself as fatigue or hunger.
Move daily: even 10–15 minutes of walking, stretching, or strength work can make a difference.
Prioritize rest: late nights, sugar, and stress deplete energy — make sleep part of your self-care.
💞 3. Protect Your Mental & Emotional Health
Don’t compare your holiday to someone else’s highlight reel — joy comes from authenticity.
Be present in moments that matter instead of chasing perfect photos or gifts.
If grief or loneliness surfaces, give yourself grace — healing and hope can coexist.
Keep gratitude at the center — a grateful heart quiets anxiety.
🙏 4. Keep Christ at the Center
Remind listeners: The best gift is His presence, not presents.
Share a short devotional thought or Scripture for the season (like Luke 2:10-11 or Isaiah 9:6).
Encourage faith traditions that bring meaning — family prayer, worship, volunteering, or giving back.
✨ 5. Plan Ahead for a Strong Start to the New Year
Reflect on what truly recharges you — schedule more of that and less of what drains you.
Set small, sustainable wellness goals rather than all-or-nothing resolutions.
End the year with gratitude journaling or a “faith vision board” for 2026.
🌟 Closing Encouragement
“This holiday season, choose health, peace, and purpose over hurry, guilt, and exhaustion. Let’s celebrate from a place of strength — nourished in body, renewed in mind, and anchored in Christ’s joy.”
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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/
Monday Oct 20, 2025
Monday Oct 20, 2025
Chronic stress is often referred to as a "silent killer" because its long-term, damaging effects can accumulate without obvious, immediate symptoms. The physical toll of unmanaged stress can significantly increase the risk of serious health conditions and even lead to premature death.
Here is how chronic stress can be a silent killer:
Gradual and hidden damage. Unlike sudden illnesses, the effects of long-term stress can build up slowly over time. This makes it easy for many people to dismiss or ignore their symptoms until a major health problem arises.
Affects multiple systems. Stress attacks every cell in the body, affecting physical and mental health. It impacts the cardiovascular, immune, and endocrine systems, among others.
Escalates risk for major diseases. Chronic stress is a major contributing factor to many of the leading causes of death, including:
Heart disease: Uncontrolled stress elevates blood pressure, increases cholesterol, and raises heart rate, which can lead to hypertension, heart attacks, and sudden cardiac death.
Cancer: Stress can weaken the immune system, leaving the body more vulnerable to diseases and potentially affecting the development of cancerous tumors.
Mental illness: High levels of stress are associated with depression, anxiety disorders, and substance use disorders, all of which carry health risks.
Interferes with healthy habits. People under chronic stress may turn to unhealthy coping mechanisms, such as poor eating habits, lack of exercise, or increased use of alcohol and drugs, which further damage health.
Goes unrecognized. Stress symptoms are often subtle or mistaken for other issues. Headaches, trouble sleeping, and fatigue may be wrongly blamed on other factors instead of the underlying stress.
“As we enter the final stretch of 2025, many of us feel the weight of unfinished goals (episode 99, Finish Strong), family demands, and the hustle of the holidays. But what if we finished this year not burned out — but balanced, peaceful, and strong in spirit?”
1. Pause and Reflect Instead of Rush and React
2. Care for the Body
3. Strengthen the Spirit
4. Guard the Mind
5. Connect with Purpose and People
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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/
Monday Oct 13, 2025
Monday Oct 13, 2025
While mostly recognized as Breast Cancer Awareness month, it is also a month recognizing other health and wellness issues.
Last October we did a Breast Health podcast, Podcast Episode 49.
Depression and Mental Health has come to the forefront of health and wellness, so we want to address this today to help you with some tips to battle Depression:
Symptoms of Depression
A major depressive episode is defined as experiencing five or more of the following symptoms every day (or most days) for two weeks or more:
Depressed or irritable mood
Sleep problems (i.e., sleeping too much or too little; sleeping mainly during the day)
Change in interests (i.e., not being interested in what you used to enjoy) or low motivation
Excessive guilt or unrealistically low self-image
Significantly low energy and/or change in self-care (i.e., not showering anymore)
Significantly worse concentration (i.e., sharp decline in grades or performance)
Changes in appetite (i.e., eating too much or too little)
Agitation or severe anxiety/panic attacks
Suicidal thoughts, plans or behaviors — including self-harm (i.e., intentionally cutting or burning yourself)
Natural Ways to combat:
1. Meaning: Find small ways to be of service to others.
2. Your goals: Find workable goals that give you a sense of accomplishment.
3. Pleasant Events: Schedule pleasant activities or events.
4. Engagement: Stay in the present. (Mindfulness)
5. Exercise: And, eat right too
6. Relationships: Focus on people who lift you up.
7. Sleep Regularly: Try to keep a regular sleep schedule.
Depression doesn’t always look like sadness — sometimes it’s exhaustion, disconnection, or feeling numb. But the good news is, healing is possible. Today we’re talking about real, holistic ways to deal with depression — body, mind, and spirit.”
Patient Health Questionnaire (PHQ-9): A 9-item questionnaire that screens for major depressive disorder.
💭 1. Acknowledge and Normalize It
Depression is not weakness — it’s a health issue, not a character flaw.
Talk about the importance of recognizing early signs: fatigue, loss of interest, irritability, hopelessness.
Encourage open conversations and breaking the stigma, especially in faith communities.
🌿 2. Care for the Body
Movement matters: gentle exercise, walks in nature, stretching, or strength training can lift mood.
Nourish your body: balanced nutrition supports brain health (omega-3s, leafy greens, lean protein).
Sleep: adequate rest is crucial for emotional balance.
🙏 3. Strengthen the Spirit
Prayer, worship, and Scripture bring comfort and remind us of God’s presence in the valley.
Journaling gratitude or faith reflections helps shift focus from despair to hope.
Encourage finding community in church or support groups.
🧠 4. Support the Mind
Counseling or therapy is a courageous step — not a lack of faith.
Cognitive-behavioral therapy, mindfulness, and faith-based counseling can help reframe negative thought patterns.
Encourage listeners to speak with a healthcare provider if symptoms persist.
💞 5. Stay Connected
Isolation deepens depression — connection brings healing.
Suggest reaching out to trusted friends, mentors, or faith leaders.
Serving others can often rekindle purpose and joy.
✨ Closing Encouragement
“Remember, you are not alone, and your story is not over. Depression may visit, but it doesn’t define you. God can bring beauty out of brokenness — one step, one breath, one prayer at a time.”
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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/
Monday Oct 06, 2025
Monday Oct 06, 2025
Our Favorite Episodes. Time to Celebrate!
Glenda & Robin talk about their top 10 episodes:
Robin’s
#43: Do it Now (Before you turn 70)
#47: Routines
#15 & #53: Forrest Therapy
#18 #20 #71 Spiritual Disciplines
Glenda’s
#12 Mindset
#18 & #20 #71 Spiritiual disciplines
#61 Goal setting
#77 Spiritual Armor of God
#85 Fire up Your Metabolism
#87 Accountability
Let’s not forget all of our guests:
Michael McIntyer x 2
Russ Holley x 2
Michelle Thielen
Bello Dondja
Dr Jennifer Joy
Elyssa Shepard Dondja
Steven McCoy & Bob Spellmeyer
Dr. Brent Froberg, DC
Tony Duck
Robert Kaelin
Colt Milton
Dusty Kinley
Darin Eubanks
Dean Smith
Dr. Marcy Meyer
Wes Watts
Dr Dick Thom
Julie Thom
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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/
Monday Sep 29, 2025
Monday Sep 29, 2025
Heading into Q4.
This is it! The final quarter of 2025. Let’s make it count!
First: Review your annual goals and assess where you are at hitting the target
Second: Prioritize what is most important
Third: Assess your Q3.
How did you do in your wellness goals, financial, personal growth. Etc?
What worked, what didn’t and what are you going to change
What were your biggest wins?
Fourth: Lay the groundwork for Q4
Note big rocks: Thanksgiving, Christmas, New Years Eve, School break, programs
These things may require a big chunk of your time. How will you adjust or compensate for this?
Will this change any of the goals you will focus on?
Fifth: Schedule a weekend to set goals for 2026
Any milestones you want to celebrate?
Any business you want to start?
Health and wellness
Financial
Ways to make Q4 your best:
The last quarter of the year is a powerful time—it’s a season of reflection, intentional action, and preparation for a strong new beginning. Here are ways you can make the last quarter of 2025 truly impactful:
1. Reflect & Recalibrate
Review your 2025 goals: What have you accomplished? What still matters?
Celebrate wins: Big or small, acknowledge progress.
Release what no longer serves you: Let go of habits, commitments, or mindsets that drain you.
2. Finish Strong - book Dr. Ben Hardy 10X is easier than 2X
Choose 1–3 priority goals: Focus your energy instead of scattering it.
Break into milestones: Weekly actions build momentum.
Commit to consistency: Small daily habits compound into meaningful results.
3. Invest in Personal Growth
Read or take a course that builds your skills or deepens your faith.
Attend a retreat, conference, or mastermind to gain fresh perspective.
Journal about lessons learned in 2025 and intentions for 2026.
4. Strengthen Relationships
Spend intentional time with loved ones before the holiday season rush.
Express gratitude—handwritten notes, phone calls, or simple acts of kindness.
Reconcile or mend strained relationships where possible.
5. Deepen Spiritual Alignment
Set aside time for prayer, fasting, or reflection.
Seek God’s vision for your next season.
Ask: Am I living aligned with my calling?
6. Prioritize Health & Well-being
Recommit to movement, nourishing food, and restorative rest.
Schedule preventive checkups before year’s end.
Create space for margin—don’t burn out during the holidays.
7. Prepare for 2026
Begin vision casting: What do you want your next year to look like?
Create a word, theme, or scripture for 2026.
Put structures in place now (financial, professional, personal) so you enter the new year with momentum.
In short: Reflect, refocus, nurture relationships, strengthen your faith and health, and plant seeds for the year ahead.
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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/
Monday Sep 22, 2025
Monday Sep 22, 2025
What is most important?
Hebrews 12:1
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us…
Examine:
Faith
Intention
Association
Faith: How is your faith walk? I don’t necessarily mean your spiritual walk, but what are you filled with faith for? What are you believing God for? Faith = Confidence = Trusting in the promises of God.
Intention: Give yourself credit for your good intentions… you have a dream. Give yourself credit for stepping out of that comfort zone… The road to hell is paved with good intention…intention not acted upon. What do you intend to do, accomplish but have lost sight of the target? Another word for intention is AIM. Grab that bow and arrow, aim for the bullseye on the target and move… shoot.
Association: Who are you hanging around with? Are they people who are emotionally secure? Financially successful? Have a great family? Have a great/successful life? Yes you are meant to invest in others, but you also need to be around people who will lift you to a new level. Do you need to improve your associations?
Is this serving you, your goals, your mission? If not - you must remove it.
Alignment: Aligning life with faith is really about making sure what we believe and what we do flow together.
Steps to Align Life with Faith and Intention
1. Deepen Your Relationship with God
Spend time daily in prayer, Scripture, or meditation.
Seek God’s guidance before making decisions.
Let faith shape your inner thoughts, not just your outer actions.
2. Live Out Your Values
Let integrity, kindness, forgiveness, and compassion guide your choices.
Ask: Does this action reflect God’s character in me?
3. Prioritize Community & Service
Surround yourself with people who share and encourage your faith.
Serve others through generosity, hospitality, and acts of love.
4. Integrate Faith into Daily Life
Work: Approach it as service and stewardship.
Health: Treat your body as God’s temple through care and discipline.
Relationships: Practice love, patience, and reconciliation.
5. Seek Spiritual Growth Continually
Study, worship, and fellowship consistently.
Be open to correction, growth, and God’s redirection.
Stay humble and willing to learn.
6. Rest & Trust in God
Avoid striving in your own strength alone.
Aligning with faith means surrender—trusting God with the outcomes of your efforts.
A Guiding Question
“Does this bring me closer to God’s purpose for my life, or pull me away from it?”
“Is this in alignment with my values?”
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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/
Monday Sep 15, 2025
Monday Sep 15, 2025
Overview of the Musculoskeletal System: Comprises bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue that support and move the body.
Functions:
Provides structural support
Facilitates movement
Protects internal organs
Stores minerals like calcium and phosphorus
Produces blood cells in bone marrow
Common Musculoskeletal Disorders:
Osteoarthritis: Degeneration of joint cartilage
Rheumatoid arthritis: Autoimmune joint inflammation
Osteoporosis: Reduced bone density and increased fracture risk
Muscular dystrophies: Genetic disorders causing muscle weakness
Fractures and sprains
Prevention & Maintenance:
Regular weight-bearing exercise
Adequate calcium and vitamin D intake
Proper ergonomics
Avoiding smoking and excessive alcohol
Diagnosis & Treatment:
Imaging tests (X-ray, MRI, CT)
Physical therapy
Medications (NSAIDs, corticosteroids)
Surgical interventions in severe cases
Importance of Early Detection:
Early diagnosis improves outcomes
Monitoring risk factors like aging, injury, and hereditary conditions
Recent Advances:
Regenerative medicine (stem cell therapy)
Biologics for inflammatory disorders
Minimally invasive surgical techniques
MSK system is one of my favorite body systems bc w/o it, our quality of life is poor. A strong and healthy musculoskeletal system enables activities of daily living such as movement, structural support, and shape for the body, and protects vital internal organs.
It is essential for longevity because it directly supports independence, physical function, and overall health, reducing the risk of chronic diseases, injuries, and falls.
Best ways to strengthen MSK system
The musculoskeletal (MSK) system—your bones, muscles, tendons, ligaments, and joints—thrives on consistent movement, balanced nutrition, and recovery. Here are the best evidence-based ways to strengthen it:
🏋️ Movement & Exercise
Strength Training
Resistance exercises (weights, resistance bands, bodyweight like squats, pushups, planks).
Builds muscle, strengthens tendons/ligaments, and improves bone density.
Weight-Bearing Activity
Walking, jogging, dancing, hiking.
Stimulates bone growth and prevents osteoporosis.
Flexibility & Mobility
Stretching, yoga, dynamic warm-ups.
Keeps joints healthy, prevents stiffness and injuries.
Balance & Stability Training
Tai chi, single-leg exercises, core strengthening.
Reduces fall risk and improves coordination.
🥦 Nutrition & Hydration
Protein: Essential for muscle repair (lean meats, fish, legumes, dairy, soy).
Calcium & Vitamin D: Crucial for strong bones (dairy, leafy greens, fortified foods, sunlight for D).
Magnesium & Vitamin K: Support bone metabolism (nuts, seeds, whole grains, leafy greens).
Omega-3s: Reduce inflammation in joints (salmon, chia, flax, walnuts).
Hydration: Keeps cartilage and connective tissue supple.
😴 Recovery & Lifestyle
Adequate Sleep: Muscles and bones repair during deep sleep.
Posture & Ergonomics: Protects spine, reduces strain.
Avoid Smoking & Excess Alcohol: Both weaken bone density and slow healing.
Healthy Weight: Reduces extra strain on joints while still allowing for muscle mass.
🩺 Preventive Care
Routine Screenings: Bone density (especially after 50 or menopause), vitamin D levels.
Professional Guidance: Physical therapist, trainer, or clinician for safe, personalized plans.
A bone density test (DEXA or DXA scan) is one of the most important screenings for musculoskeletal health, especially as we age.
A bone density test is crucial because it detects silent bone loss before a fracture occurs. Most women need it at 65, most men at 70, and earlier for those with risk factors or fractures.
🔎 Why Bone Density Testing Is Important
Detects Osteoporosis Early
Identifies bone loss before it leads to a fracture.
Osteoporosis often develops silently—no pain or symptoms until a bone breaks.
Predicts Fracture Risk
Tells you how likely you are to break a bone in the hip, spine, or wrist.
Early detection allows for preventive measures (exercise, nutrition, medication if needed).
Monitors Bone Health Over Time
Shows whether bones are stable, improving, or weakening.
Helps evaluate the effectiveness of treatments like supplements, lifestyle changes, or medications.
Guides Personalized Care
Results help your provider recommend specific nutrition, exercise, or medical therapy tailored to your needs.
📅 When Should You Get a Bone Density Test?
Women:
Age 65+ (routine screening even without risk factors).
Postmenopausal under 65 if risk factors are present (family history, low weight, smoking, previous fractures, long-term steroid use).
Men:
Age 70+ (routine screening).
Age 50–69 if risk factors are present.
Anyone (Men or Women):
After a fracture from a minor fall or bump (a “fragility fracture”).
If taking medications that weaken bones (like long-term corticosteroids).
If you have medical conditions linked to bone loss (thyroid disorders, rheumatoid arthritis, digestive issues that affect nutrient absorption).
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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/
Monday Sep 08, 2025
Monday Sep 08, 2025
Grounding (also called earthing in some contexts) refers to practices that help you reconnect physically, mentally, or emotionally to the present moment and the natural world. It is often used in mental health, spiritual wellness, and physical health practices. Here's a breakdown of what grounding is and why it’s important:
1. Psychological/Mental Health Grounding
Definition: Grounding techniques help bring your awareness back to the present, especially during stress, anxiety, trauma, or dissociation.
Examples of grounding techniques:
5-4-3-2-1 method (identify 5 things you see, 4 you feel, 3 you hear, etc.)
Deep breathing
Holding something cold or textured
Saying your name, date, and location aloud
Why it’s important:
Reduces anxiety and panic
Helps manage PTSD flashbacks
Re-establishes a sense of safety and control
Prevents spiraling into overwhelming thoughts or emotions
2. Physical/Energetic Grounding (Earthing)
Definition: In holistic and integrative wellness, grounding also refers to direct physical contact with the Earth, such as walking barefoot on grass or soil.
Common practices:
Walking barefoot on natural surfaces
Lying on the ground
Gardening or swimming in natural water
Using grounding mats indoors
Why it’s important (according to proponents):
May reduce inflammation and improve sleep
Balances the body’s electrical charge (based on the idea of free electrons from the Earth)
Calms the nervous system and supports circadian rhythms
Improves mood and reduces stress
Note: Scientific research is still developing in this area. Some small studies suggest benefits, but more large-scale evidence is needed.
3. Spiritual/Emotional Grounding
Definition: Being "grounded" spiritually means feeling centered, stable, and connected—to oneself, the Earth, or a higher purpose.
Practices include:
Meditation
Prayer
Yoga
Spending time in nature
Why it’s important:
Enhances emotional resilience
Promotes clarity and purpose
Helps maintain balance during life transitions or stress
Grounding products:
Shoes
Sheets
Mats
Nature
Companies:
Grounding well
The Grounding Co.
Earthing
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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/
Monday Sep 01, 2025
Monday Sep 01, 2025
Wes Watts was one of the first team members at CellCore Biosciences, helping shape its growth and mission from the ground up. In his role, Wes works closely with practitioners across the country to help them implement powerful protocols focused on detox, gut health, and root-cause healing.
Over the years, Wes has immersed himself in the functional medicine space, attending countless conferences and staying connected to the latest research and clinical insights. That ongoing exposure has helped him stay on the cutting edge of what's working in real-world practice — and he’s passionate about translating that knowledge into simple, actionable tools for both practitioners and patients.
When he's not diving into practitioner education or fielding supplement questions, Wes is probably out playing basketball, enjoying the outdoors, or living out his commitment to faith, health, and personal growth.
Dr Glenda’s cellcore account
https://cellcore.com/pages/register-customer?code=ntURfDcA
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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/
Monday Aug 25, 2025
Monday Aug 25, 2025
Labor Day - The work of your hands - You’ll never work a day in your life if you love what you do… purpose.
Each day when you go to work, you have a choice in how you approach your job. Will you honor God with your attitude and be, as Paul writes, “a worker who does not need to be ashamed”?
'Go ahead, build your career and give yourself to your work. But if you put me first, you’ll see your family built up! ' Proverbs 24:27
'Professional work habits prevent poverty from becoming your permanent business partner. And: If you put off until tomorrow the work you could do today, tomorrow never seems to come.' Proverbs 24:33-34
Work hard so you can present yourself to God and receive his approval. Be a good worker, one who does not need to be ashamed and who correctly explains the word of truth. 2 Timothy 2:15
Labor Day is a U.S. federal holiday observed on the first Monday in September, and its purpose is to:
Honor and Recognize the American Worker
Labor Day was created to:
Celebrate the economic and social contributions of workers.
Recognize the achievements of the labor movement, including:
Fair wages
Reasonable working hours
Safe working conditions
Rights to unionize
Historical Background
Originated during the late 19th century, amid the rise of labor unions and industrialization. At the time, work weeks were on average, 80 hours per week. Child labor was prevalent as well.
First celebrated in 1882 in New York City by the Central Labor Union.
Became a federal holiday in 1894, after nationwide labor unrest (notably the Pullman Strike) led to greater awareness of workers’ rights.
Modern Significance
Marks the unofficial end of summer in the U.S.
Often celebrated with:
Parades and community events
Barbecues and family gatherings
Retail sales and travel
While it has become a general holiday of rest and leisure, its core purpose remains a tribute to the dignity and value of work.
Labor Day is an annual celebration of the social and economic achievements of American workers
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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/
Monday Aug 18, 2025
Monday Aug 18, 2025
Routine wellness screenings are preventive measures designed to catch health issues early when they're most treatable. The specific screenings can vary based on age, sex, family history, and risk factors, but here’s a general overview of recommended routine screenings for adults:
Annual screenings are crucial for maintaining good health because they allow for the early detection of potential health issues, often before symptoms appear. This early detection enables timely intervention, potentially leading to more effective treatment and better health outcomes. Regular screenings also help manage chronic conditions and can be a part of a healthy lifestyle by identifying risk factors and guiding necessary lifestyle changes.
General Wellness Screenings (All Adults)
Blood Pressure: Every 1–2 years (annually if elevated or over age 40).
Cholesterol & Lipid Panel: Every 4–6 years for adults 20+; more often if at risk.
Blood Glucose / A1C (Diabetes): Every 3 years starting at age 35; earlier if overweight or at risk.
Body Mass Index (BMI) & Waist Circumference: Annually; part of routine physical.
Body composition - skinfold measurement calipers, DEXA scan, bioelectrical impedance analysis (BIA).
Skin Check (for skin cancer): Annually or as advised if at high risk.
Mental Health Screening: Screen for depression and anxiety during wellness visits.
Vision Exam: Every 2–4 years if under 40, every 1–3 years if over 40.
Dental Exam & Cleaning: Every 6–12 months.
Women’s Health Screenings
Pap Smear & HPV Testing (Cervical Cancer): Ages 21–29: Pap every 3 years Ages 30–65: Pap + HPV every 5 years or Pap alone every 3 yearsThe HPV vaccine protects against human papillomavirus, a common virus that can cause certain cancers and genital warts. It's most effective when given to adolescents before they are exposed to the virus, typically at ages 11 or 12, but can be given as early as 9 and up to age 26, and potentially up to age 45 after discussion with a healthcare provider. The vaccine is not a treatment for existing HPV infections or cancers, but it can prevent future infections.
Mammogram (Breast Cancer): Starting at age 40, every 1–2 years (earlier if family history)
Bone Density Scan (Osteoporosis): Starting at age 65; earlier if postmenopausal and high risk
Pelvic Exam: Annually or as advised, even if Pap not needed every year
Men’s Health Screenings
Prostate Cancer (PSA Blood Test): Discuss with provider starting around age 50 (age 45 if African American or family history)
Abdominal Aortic Aneurysm (AAA): One-time ultrasound for men 65–75 who have ever smoked
Age-Specific or Risk-Based Screenings
Colorectal Cancer (everyone age 45+): Colonoscopy every 10 years or other options (FIT, sigmoidoscopy)
Hepatitis B & C Screening: Once for all adults (especially if born 1945–1965 or at risk)
HIV Screening: The Centers for Disease Control and Prevention | CDC (.gov) recommends that everyone between the ages of 13 and 64 should get tested for HIV at least once.
Lung Cancer (Low-Dose CT Scan): Annually for adults 50–80 with 20+ pack-year smoking history and currently smoke or quit in the past 15 years
What questions to ask
Any symptoms you are experiencing
Establish your baseline
Dr Hyman - 160+ lab tests screening $499 Function Health
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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/
Monday Aug 11, 2025
Monday Aug 11, 2025
Job, defending his case like a defense attorney, listing the evidence for his case. Satan, the accuser, prosecutor, condemning Job. Also notice, God doesn't defend himself - He defends Job. A picture of how Jesus defender and savior always stands for us. Interestingly to note, in Jewish literature, satan is a personal presence, one with great but limited power and satan is a metaphor for humans' inclination to sin. You can imagine a great courtroom in heaven where satan accuses God of favoring Job because he strokes God's ego. He basically asks him to prove that this is not the case. God has so much faith that Job will worship Him no matter what. Today we are reminded that He frustrates the plans of the enemy. Always.
Job lost everything, including his health. and he and his friends spend so many chapters trying to figure out what's going on until finally God says, are you done? Can I talk now? And then God begins to ask a series of questions. Basically asking Job... Where you there when...?)
'“Where were you when I laid the foundations of the earth? Tell me, if you know so much. Who determined its dimensions and stretched out the surveying line? What supports its foundations, and who laid its cornerstone as the morning stars sang together and all the angels shouted for joy? “Who kept the sea inside its boundaries as it burst from the womb, and as I clothed it with clouds and wrapped it in thick darkness? For I locked it behind barred gates, limiting its shores. I said, ‘This far and no farther will you come. Here your proud waves must stop!’ “Have you ever commanded the morning to appear and caused the dawn to rise in the east? Have you made daylight spread to the ends of the earth, to bring an end to the night’s wickedness? As the light approaches, the earth takes shape like clay pressed beneath a seal; it is robed in brilliant colors. Do you realize the extent of the earth? Tell me about it if you know! ' Job 38:4-14,18
And then, in the middle of His message, He reminds Job.. of course you know because you were there at the beginning. (You know, for you were born then, and the number of your days is great! 'Job 38:21)
God sees the end from the beginning and He sees the overall plan for your life. He wants us to sit on the throne next to Him and see with His unlimited vision things that were, things that are and things that are yet to come. Since heaven is our home, (and how can it be home if we have never been there?) we need to ascend and sit with Him to see His big picture - the story of your life. Ultimately, when Job stops, sees the big picture from the beginning to the end, not only does he find comfort and healing, but he is restored to better and given more than before. Your abundant blessing is coming and so is your healing! I declare this over you today!
'For God speaks again and again, though people do not recognize it. He speaks in dreams, in visions of the night, when deep sleep falls on people as they lie in their beds. He whispers in their ears and terrifies them with warnings. He makes them turn from doing wrong; he keeps them from pride. He protects them from the grave, from crossing over the river of death. ' Job 33:14-18
'“Yes, God does these things again and again for people. He rescues them from the grave so they may enjoy the light of life. ' Job 33:29-30
HEAVEN'S PERSPECTIVE from Lion Bites
I have pulled you into My Kingdom as an ambassador. From My Kingdom you can view and transform the world that surrounds you. You are called, created, and sent to usher in the “now” reality of My domain into every situation, place, and zone that I have called you into. As a Kingdom ambassador, you are motivated to bring change by seeing from Heaven’s perspective. Do not look at the earth from an earthly perspective; do not get caught up assessing your situations from a worldly point of view. These pursuits are worthless and fruitless! Instead, choose to look from My point of view. Choose to see what I see, to see how I see, and then to respond as I would respond. Even as you look and see from My point of view, solutions and innovations are going to spring up from within. Rather than trying really hard to crack that hard situation, there will be an ease to overcome by My Spirit as you choose to live from My vantage point and not the earth’s. So, be strengthened and see!
The book of Job in the Bible offers several profound lessons, particularly about suffering, faith, and God's character. It teaches that bad things can happen to good people, that God is sovereign even in suffering, and that maintaining faith and hope is crucial during trials. Additionally, the book highlights the importance of humility, repentance, and trusting God's wisdom, even when we don't understand His ways.
Suffering can strike good people
Faith and hope in God are essential
God's ways are higher than our own
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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/
Monday Aug 04, 2025
Monday Aug 04, 2025
"The Secrets of the Blue Zones: Living Longer, Living Better"
In this episode, we’re exploring a fascinating topic that might just change how you live your life—the Blue Zones.
These are the rare parts of the world where people consistently live to 100 and beyond, with vibrant health and joy. So what’s their secret—and how can we bring it into our everyday lives?"
What Are the Blue Zones?
Coined by author and researcher Dan Buettner
Six regions identified:
Okinawa, Japan
Sardinia, Italy
Nicoya Peninsula, Costa Rica
Ikaria, Greece
Loma Linda, California (USA)
Singapore
These areas have the highest concentration of centenarians (people 100+ years old)
It’s not just about living long—it’s about living well. People in these areas aren’t just surviving into old age; they’re thriving.
What Do Blue Zones Have in Common?
Break this down into key lifestyle pillars. These are referred to as the “Power 9”:
Move Naturally "They don’t just go to the gym—they walk, garden, and stay active through daily living."
Purpose ("Ikigai" or "Plan de Vida") "Knowing why you wake up in the morning adds years to your life."
Downshift (Stress Management) "They have rituals to release stress—like prayer, spirituality, naps, or happy hour with friends."
80% Rule ("Hara Hachi Bu") "They stop eating when they’re 80% full."
Plant-Based Diet "Their meals are rich in beans, greens, grains, and nuts—with little meat or processed food."
Wine at 5 (except Loma Linda) "Moderate, social drinking—1–2 glasses a day, typically red wine."
Belonging "Most are part of a faith-based community, which adds to longevity."
Loved Ones First "Family is central—older generations live at home, not in care facilities."
Right Tribe "They surround themselves with supportive, health-minded people."
Blue Zone Lessons You Can Apply
Tangible takeaways
Add daily walking or gardening
Eat more plants and legumes
Build a strong social circle
Create a stress-reducing ritual
Define or reconnect with your sense of purpose
Reassess your eating habits—try the 80% rule
Unplug and prioritize real-life community
"You don’t need to live in Sardinia to live like a Sardinian. Small, intentional shifts can add years to your life—and life to your years."
The Blue Zones remind us that healthy living isn’t a product—it’s a lifestyle. It’s in the food we eat, the way we move, how we connect, and what gives our lives meaning. Maybe the real secret to longevity isn’t about more effort—but more alignment with the things that truly matter.
What’s one Blue Zone habit you’ll try this week? DM us or tag the show on social media—we’d love to hear! And if this episode sparked something for you, share it with a friend. Until next time, keep living fully and aging well.
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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/
Monday Jul 28, 2025
Monday Jul 28, 2025
The Popularity of Grilling
Talk about how common grilling is—backyard parties, holidays, tailgates.
Mention the enjoyment: flavor, outdoor time, social gatherings.
"Grilling is a summer ritual for many of us. It’s fun, it’s tasty, and it gets us outside. But like anything else, there’s another side to the story."
What Are the Hazards?
1. Formation of Harmful Compounds
Heterocyclic amines (HCAs): formed when meat is cooked at high temperatures.
Polycyclic aromatic hydrocarbons (PAHs): created when fat drips onto flame and creates smoke, which sticks to the meat.
"When meat is cooked over an open flame, especially at high temperatures, it can form chemicals like HCAs and PAHs. These compounds have been linked to cancer in animal studies—and while research in humans is ongoing, it’s something we should pay attention to."
2. Char and Smoke Inhalation
Charred meat = more HCAs
Inhaling smoke = exposure to PAHs and volatile compounds (especially for frequent grillers)
3. Cross-contamination
Undercooked meats, poor handling of raw meat, or using the same plates can lead to foodborne illnesses (also known as food poisoning, are illnesses caused by consuming contaminated food or beverages. These illnesses are typically caused by bacteria, viruses, or parasites that contaminate food, or by toxins or chemicals present in food. Symptoms can range from mild stomach upset to severe, even life-threatening, conditions).
4. Fire Safety and Burns
Grease fires, faulty propane tanks, lack of fire extinguishers—more common than you'd think.
How to Grill Smarter
Pre-Cook Meats:
"Try pre-cooking meats in the oven or microwave, then finish on the grill. It reduces the time exposed to high temps."
Use Marinades:
"Marinating meats, especially with herbs and acidic ingredients like lemon or vinegar, can significantly reduce HCA formation."
Grill Veggies and Fish:
"Vegetables don’t form HCAs and are less prone to PAH accumulation. Fatty fish like salmon cook quickly and are packed with omega-3s."
Avoid Charring:
"Trim off blackened or charred pieces before eating."
Clean Your Grill:
"Built-up residue can contribute to flare-ups and harmful smoke."
Keep It Lean:
"Choose leaner cuts of meat to reduce fat drippings."
Grilling isn’t off-limits, but being aware of the risks helps you make better choices. With a few smart swaps and safety tips, you can still enjoy your favorite BBQ flavors—without the hidden health hazards.
If you found this helpful, share it with your favorite grillmaster—or better yet, grill together and test out some of these tips. Stay safe, stay healthy, and keep enjoying the season.
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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/
Monday Jul 21, 2025
Monday Jul 21, 2025
What is emotional trauma?
Emotional trauma is a reaction to deeply distressing or disturbing events that overwhelms a person's ability to cope, leaving them feeling helpless. It can impact both the mind and body, and can stem from a single event or ongoing experiences like abuse or neglect. Symptoms include anxiety, flashbacks, nightmares, emotional numbness, and physical problems. Today we have the honor of having Julie Thom with us today, Julie is a Trauma informed coach.
Bio: Julie Thom is a trauma informed health, movement and life coach. She has been working in the health and fitness industry for over 27 years and is the owner of Fitomize. She is a mother, a coach, a trainer, a motivator, and an educator.
She loves to be in nature, especially barefoot.
In her expansive 27-year career, Julie has cultivated a remarkable educational and professional background. Her journey includes a Bachelor's degree in Kinesiology, a Master's degree in Human Kinetics, and two years of PhD courses in the Philosophy of Sport. Beyond academia, her toolbox is rich with over 20+ diverse certifications ranging from spinning and corrective movement, to yoga, nutrition, strength, and neuro training. Julie's approach is as exceptional as her credentials, promising personalized pathways to reach and redefine your wellness objectives.
Julie's profound work centers on helping individuals reconnect with their bodies, to unearth and release the trauma locked within, empowering them to break free from the shackles of limiting beliefs and patterns. As a trauma-informed movement practitioner, she's not just teaching how to move; she's guiding souls towards liberation, strength, and profound inner peace.
Optimize Your Humanness One Movement at a Time!
Instagram: http://instagram.com/fitomizefitness
Facebook: https://www.facebook.com/fitomize/
LinkedIn - https://www.linkedin.com/in/julie-thom-b133881a0
Private FB Group: www.facebook.com/groups/juliehealthandfitnesscorner/
Website: https://fitomize.ca/
Emunctory Ebook: https://www.fitomize.ca/emunctory
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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/
Monday Jul 14, 2025
Monday Jul 14, 2025
Episode 88 - 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/
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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/
Monday Jul 07, 2025
Monday Jul 07, 2025
Accountability - doing what you said you would do
Accountability means being held answerable for accomplishing a goal or assignment. Unfortunately, the word "accountability" often connotes punishment or negative consequences.*
Easier in community
Workout partners
Social media
Make it Public
Coaching
Mentorship
Accountability Partners
Accountability = integrity = character (who you are on the inside)
Knowledge without support is sterile
“Great things happen whenever we stop seeing ourselves as God’s gift to others and begin seeing others as God’s gift to us.” James S Vuocolo
Most important lessons come from the example of our lives.
“A Coach is someone who carries a valued person from where they are to where they want to be.” Kevin Hall, “Aspire”
We all do better when somebody is watching and evaluating.
If you haven’t asked others to help you on your journey - it’s time to start.
Quotes from John Maxwell
"The more accountable you are, the more credible you become."
"When you're accountable, other people can help you get better than you can get yourself."
"I believe that it's impossible for us to reach our full potential without accountability. It helps us to be all that we can possibly be!"
"People that truly want to get better and improve they welcome accountability."
"Leaders inspire accountability through their actions, not their words."
The positive results of practicing a constructive approach to accountability include:*
improved performance,
increased feelings of competency,
increased commitment to the work,
more creativity and innovation, and
Higher morale and satisfaction with the work.
*US.Office of personnel management
______________________
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/
Monday Jun 30, 2025
Monday Jun 30, 2025
Dr. Dick Thom
Bio:
6 Principles for Daily Life
Breathing
Electrons
Lymphatic system
Nervous system
Minerals
Hydration
Website:
biomed-drainage.org
biomedcenter.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/
Monday Jun 23, 2025
Monday Jun 23, 2025
Fire Up Your Metabolism: Simple Habits to Boost Your Metabolic Health at Any Age
Today, we’re diving into a topic that affects everything from your weight and energy to your hormones and even your sleep: metabolic health.
Your metabolism isn’t just about how fast you burn calories. It’s the engine that powers your entire body. When it’s working well, you feel energized, focused, balanced. But when it’s out of sync, you might notice fatigue, weight gain, cravings, brain fog—even inflammation and chronic illness.
So in today’s episode, we’re going to cover:
What metabolic health really means
The warning signs of a sluggish metabolism
The key habits that improve your metabolic health naturally
And a weekly Metabolism Reset Challenge to help you take action
What Is Metabolic Health?
Let’s break it down.
Metabolic health refers to how well your body creates and uses energy. It affects:
Blood sugar regulation
Cholesterol and blood pressure
Hormone balance
Weight management
Inflammation
And even how your brain functions
A healthy metabolism means your body efficiently converts food into energy, manages glucose levels well, and burns fat when needed.
The scary truth? Studies show that over 80% of adults may have poor metabolic health and don’t even realize it.
Signs Your Metabolism Might Need Support
Here are a few red flags to watch for:
Constant fatigue—even after a full night’s sleep
Midsection weight gain
Intense sugar or carb cravings
Brain fog or trouble focusing
Irregular blood sugar or insulin resistance
Difficulty losing weight, even with effort
High blood pressure, cholesterol, or triglycerides
You don’t have to have all these signs—but if even a couple resonate with you, it’s worth taking steps to support your metabolic system.
The good news? You can improve metabolic health at any age—and often without extreme diets or hours of cardio.
6 Core Habits for Metabolic Health
Let’s walk through six powerful habits that boost metabolic health naturally:
🔥 1. Prioritize Protein at Every Meal
Protein helps regulate blood sugar, supports muscle, and increases your metabolic rate.
Aim for 20–30 grams per meal
Great sources: eggs, chicken, turkey, fish, Greek yogurt, tofu, beans, lentils
Tip: Start your day with a protein-rich breakfast to reduce cravings and energy crashes later on.
🧘♀️ 2. Move More—Throughout the Day
Exercise is great, but NEAT (non-exercise activity thermogenesis) is a big deal too—think walking, standing, cleaning, gardening.
Walk after meals—especially after dinner
Add 10-minute movement breaks to your day
Strength training 2–3x/week helps preserve lean muscle, which is key for metabolism
💧 3. Hydrate for Cellular Function
Your cells need water to burn fuel efficiently.
Aim for half your body weight in ounces of water per day
Add lemon, cucumber, or mint for flavor
Dehydration = sluggish energy + slowed metabolism
🌞 4. Regulate Your Blood Sugar
Big spikes and crashes in glucose levels cause inflammation, cravings, and fat storage.
Focus on balanced meals: protein + fiber + healthy fats
Reduce refined carbs and sugar
Consider eating within a 10–12 hour window to give your system time to rest
🛌 5. Sleep Like It Matters (Because It Does)
Poor sleep increases insulin resistance and hunger hormones.
Aim for 7–9 hours of quality sleep
Keep a consistent bedtime/wake time—even on weekends
Avoid screens and heavy meals late at night
Think of sleep as free metabolic medicine. It’s that important.
🧠 6. Manage Stress
Chronic stress = elevated cortisol = blood sugar spikes and fat storage.
Daily stress-reduction practices: deep breathing, meditation, journaling, walking outside
Don’t underestimate the power of 5–10 minutes of calm
Your nervous system plays a huge role in how your metabolism functions
Bonus Tips for a Metabolic Boost
If you’re already doing the basics and want to go further:
Cold exposure (like cold showers) can activate brown fat and increase metabolism
Green tea or matcha may provide a gentle metabolic lift
Spices like cayenne and cinnamon can support blood sugar balance
Sunlight and vitamin D play a role in metabolic hormone function
These aren’t must-dos—but they’re nice add-ons once you’ve got the foundation in place.
Closing: The Metabolism Reset Challenge
Let’s wrap with a simple 7-day Metabolism Reset Challenge you can start today.
For the next 7 days: ✅ Eat 20–30g of protein at breakfast ✅ Walk 10 minutes after one meal ✅ Hydrate with at least 8 cups of water ✅ Turn off screens 30 minutes before bed ✅ Do one small thing that lowers stress
These tiny tweaks make a big difference when done consistently.
Outro:That’s it for today’s episode of The Well Life Podcast. Your metabolism is more than just your weight—it’s the foundation of your energy, focus, and vitality.
If you found this episode helpful, we would love it if you shared it with someone who needs a health boost—or left a review on your favorite podcast platform.
Until next time, stay strong, stay steady, keep thriving, and Live Well.
______________________
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/
Monday Jun 16, 2025
Monday Jun 16, 2025
Today we’re focusing on one of the hardest-working—and most overlooked—organs in your body: your liver.
Yep, your liver. You might not think about it much, but it’s doing a lot behind the scenes every single day to keep you healthy. It’s your built-in detox system, your vitamin warehouse, your metabolic manager, and so much more.
So today, we’re going to dive into:
What your liver actually does
What helps it thrive
What hurts it (sometimes without you even realizing)
And how you can start showing your liver some love—starting today
Ready? Let’s get into it.
Why Your Liver Matters
The liver is your largest internal organ, and it’s responsible for over 500 essential functions. I’ll name just a few of the biggest ones:
Filtering toxins from your blood—whether from food, alcohol, medications, or environmental exposures
Producing bile—which helps you digest fats and absorb fat-soluble vitamins like A, D, E, and K
Storing nutrients like iron, B12, and glycogen (which your body turns into glucose for energy)
Processing medications and breaking down hormones
Balancing blood sugar and cholesterol levels
It’s basically the Swiss Army knife of your body—versatile, vital, and always working overtime. But unlike your heart or lungs, it often doesn’t send loud warning signals when something’s wrong… until it’s really wrong. That’s why preventive care is everything when it comes to liver health.
Daily Habits That Support Liver Health
So—what does your liver love? Here are a few daily habits that truly support its function:
Eat liver-friendly foods. Try adding these to your plate regularly:
Leafy greens like spinach, kale, and arugula—these support detox enzymes
Cruciferous veggies like broccoli and Brussels sprouts—great for bile production
Garlic and onions—high in sulfur compounds that boost liver detox pathways
Beets and carrots—they stimulate bile flow and protect liver cells
Avocados and nuts—rich in glutathione and healthy fats
Lemon water—gentle way to encourage liver activity first thing in the morning
Stay hydrated. Water keeps your body’s detox systems moving. Aim for 6–8 glasses a day—or more if you’re active.
Move your body. Exercise helps reduce fat buildup in the liver and improves insulin sensitivity, which reduces liver stress. Even a brisk walk daily makes a difference.
Get good sleep. Your liver does most of its detox and repair work while you sleep, especially between 11pm and 3am. Quality rest isn’t optional—it’s vital.
Maintain a healthy weight. Non-alcoholic fatty liver disease (NAFLD) (68% since 1986) is one of the most common liver issues today—and it’s heavily linked to belly fat, sugar intake, and inactivity. Fortunately, it’s often reversible with simple lifestyle changes.
Castor oil packs
What to Avoid
Now, just as there are things your liver loves—there are a few things that really wear it down.
Alcohol. Yes, even in moderate amounts. While the occasional drink is fine for many, daily alcohol—especially binge drinking—puts major stress on your liver. Try alcohol-free days each week or swap your wine/beer/alcohol for herbal tea a few nights a week.
Overuse of medications. The biggest offender? Acetaminophen, or Tylenol. When taken in high doses—or even normal doses over long periods—it can damage liver tissue. Same goes for certain statins, antibiotics, and even some herbal supplements. Always read labels and talk to your doctor.
Excess sugar and processed foods. Too much sugar—especially fructose—can lead to fatty deposits in the liver. Same goes for refined carbs and trans fats. That daily donut or soda? It’s not just hitting your waistline—it could be hitting your liver too.
Environmental toxins. Household cleaners, cigarette smoke, pesticides—they all increase the liver’s detox burden. Consider switching to non-toxic products when you can and avoid unnecessary exposure.
Over-supplementation. More is not always better. High doses of vitamin A, iron, or green tea extract have been linked to liver issues. Natural doesn’t always mean safe—especially in excess.
Warning Signs of Trouble
Most liver problems start silently. But here are a few signs that might point to an overburdened or struggling liver:
Constant fatigue
Brain fog
Nausea or poor digestion
Yellowing of the eyes or skin (jaundice)
Dark urine or pale stool
Pain or fullness in the upper right abdomen
If you notice any of those, don’t ignore them—check in with your healthcare provider. And if you’re on regular meds, drink alcohol, or have conditions like diabetes or high cholesterol, ask your doctor about routine liver function tests.
Closing: Quick Recap + Challenge
Let’s recap real quick:
✅ Eat whole, colorful, liver-supportive foods ✅ Drink water and move your body ✅ Limit alcohol, sugar, and processed foods ✅ Don’t overdo medications or supplements ✅ Prioritize rest and regular check-ins with your provider
Here’s your challenge for the week:
Try a 3-day Liver Boost
Start your day with warm lemon water
Add one extra serving of greens per meal
Walk for 20–30 minutes
Skip alcohol for three days
______________________
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/
Monday Jun 09, 2025
Monday Jun 09, 2025
Prayer: A conversation with God… and so much more!
What is Prayer?: Prayer is mankind exercising dominion on the earth by giving God the freedom to intervene in earth's affairs. Prayer is not an option for mankind, but a necessity.
Prayer is not just an activity, a ritual or an obligation. It is communion and communication that touches the heart of God.
INTERCESSORY PRAYER:
The way Paul was moved so deeply for the Jewish people gives us a clue as to how we can discern our own intercessory prayer assignments.
“Pay close attention to your tears, for your tears point you to your destiny.” Lou Engel
Pray passionately in the Spirit, as you constantly intercede with every form of prayer at all times. Ephesians 6:11
'I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity. This is good and pleases God our Savior, who wants everyone to be saved and to understand the truth. For, There is one God and one Mediator who can reconcile God and humanity—the man Christ Jesus. He gave his life to purchase freedom for everyone. This is the message God gave to the world at just the right time. ' 1 Timothy 2:1-6
'And in a similar way, the Holy Spirit takes hold of us in our human frailty to empower us in our weakness. For example, at times we don’t even know how to pray, or know the best things to ask for. But the Holy Spirit rises up within us to super-intercede on our behalf, pleading to God with emotional sighs too deep for words. God, the searcher of the heart, knows fully our longings, yet he also understands the desires of the Spirit, because the Holy Spirit passionately pleads before God for us, his holy ones, in perfect harmony with God’s plan and our destiny.' Romans 8:26-27
Jesus intercedes for us: …It is Messiah, who died, and moreover was raised, and is now at the right hand of God and who also intercedes for us. ' Romans 8:34
Talk with Dad
"If you want to lay hold of God’s willingness in prayer, just keep on asking God to keep His Word, counting on Him to work in unusual and unstoppable ways. "Mark Ashton
To pray is to be naked in the presence of God. By naked I mean totally empty of the masks we need or think we need to interact with people in the many scenarios in our lives.
Prayer is to experience God and try to make ourselves fit to his will, to discover his will in our lives.
'I love the Lord because he hears my voice and my prayer for mercy. Because he bends down to listen, I will pray as long as I have breath!' Psalms 116:1-2
Therefore I tell you, all the things you pray and ask for-believe that you have received them, and you will have them. And whenever you stand praying, if you have anything against anyone, forgive him, so that your Father in heaven will also forgive you your wrongdoing. But if you don't forgive, neither will your Father in heaven forgive your wrongdoing." (Mark 11:24-26 HCSB)
'One day soon afterward Jesus went up on a mountain to pray, and he prayed to God all night. ' Luke 6:12
'But each day the Lord pours his unfailing love upon me, and through each night I sing his songs, praying to God who gives me life.' Psalms 42:8
__________________
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/
Monday Jun 02, 2025
Monday Jun 02, 2025
Prayer: A conversation with God… and so much more!
What is Prayer?: Prayer is mankind exercising dominion on the earth by giving God the freedom to intervene in earth's affairs. Prayer is not an option for mankind, but a necessity.
Prayer is not just an activity, a ritual or an obligation. It is communion and communication that touches the heart of God.
TRUE PRAYER:
Builds intimacy with God
Honors His nature and Character
Respects His integrity
Believes His Word
Trusts in HIs love
Affirms His purpose and will
Appropriates His promises
'Pray like this: ‘Our Father, dwelling in the heavenly realms, may the glory of your name be the center on which our lives turn. Manifest your kingdom realm, and cause your every purpose to be fulfilled on earth, just as it is fulfilled in heaven. We acknowledge you as our Provider of all we need each day. Forgive us the wrongs we have done as we ourselves release forgiveness to those who have wronged us. Rescue us every time we face tribulation and set us free from evil. For you are the King who rules with power and glory forever. Amen.’'
Matthew 6:9-13
“Here’s what I want you to do: Find a quiet, secluded place so you won’t be tempted to role-play before God. Just be there as simply and honestly as you can manage. The focus will shift from you to God, and you will begin to sense his grace. (Matthew 6:6 MSG)
Warfare prayer
Intercessory prayer
Talking to Dad
What is required at the moment?
Warfare Prayer:
Ask Holy Spirit to reveal to you:
What am I aiming at?
Who am I fighting against?
What is the target and then.. What scripture should I stand on?
So David asked the lord, “Should I go out to fight the Philistines? Will you hand them over to me?”
The lord replied to David, “Yes, go ahead. I will certainly hand them over to you.”
So David went to Baal-perazim and defeated the Philistines there. “The lord did it!” David exclaimed. “He burst through my enemies like a raging flood!” So he named that place Baal-perazim (which means “the Lord who bursts through”). 2 Samuel 5:19-20
Be prepared. You’re up against far more than you can handle on your own. Take all the help you can get, every weapon God has issued, so that when it’s all over but the shouting you’ll still be on your feet. Truth, righteousness, peace, faith, and salvation are more than words. Learn how to apply them. You’ll need them throughout your life. God’s Word is an indispensable weapon. In the same way, prayer is essential in this ongoing warfare.
'“When you go out to fight your enemies and you face horses and chariots and an army greater than your own, do not be afraid. The Lord your God, who brought you out of the land of Egypt, is with you! When you prepare for battle, the priest must come forward to speak to the troops. He will say to them, ‘Listen to me, all you men of Israel! Do not be afraid as you go out to fight your enemies today! Do not lose heart or panic or tremble before them. For the Lord your God is going with you! He will fight for you against your enemies, and he will give you victory!’' Deuteronomy 20:1-4
Pray hard and long. Pray for your brothers and sisters. Keep your eyes open. Keep each other’s spirits up so that no one falls behind or drops out. (Ephesians 6:13-18 MSG)
__________________
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/
Monday May 26, 2025
Monday May 26, 2025
Get outside and enjoy nature!
Walking offers numerous health benefits, including improved heart and lung health, reduced risk of chronic diseases like type 2 diabetes and some cancers, enhanced bone and muscle health, and better weight management. Additionally, walking can boost brain function, support mental health, and strengthen the immune system.
A progressive walking program offers numerous benefits, where walking duration, intensity, or frequency gradually increases over time with consistency, one will improve cardiovascular health, endurance, and overall well-being.
Progressive Walking Program (4 Weeks)
General Guidelines
Warm-Up: Start each session with 3–5 minutes of slow walking.
Cool-Down: End with 3–5 minutes of slower walking and light stretching.
Intensity: Use a "talk test" — you should be able to talk, but not sing, during moderate walking.
Week 1: Building a Base
Goal: Get used to consistent walking and proper posture.
Frequency: 4 days/week
Duration: 15–20 minutes per session
Pace: Easy to moderate
Week 2: Increasing Duration
Goal: Increase walking time and introduce a moderate pace.
Frequency: 5 days/week
Duration: 20–30 minutes
Pace: Moderate most days
Week 3: Building Intensity
Goal: Introduce brisk walking and light intervals.
Frequency: 5–6 days/week
Duration: 25–35 minutes
Pace: Mix of easy, moderate, and brisk
Week 4: Peak Week
Goal: Improve stamina, confidence, and intensity.
Frequency: 6 days/week
Duration: 30–40 minutes
Pace: Moderate to brisk + intervals
Tips for Success:
Track your walks using a fitness app or journal.
Stay hydrated and wear comfortable shoes.
Adjust the pace or duration to match your fitness level.
After Week 4, either maintain or increase your duration or speed depending on your goals.
Post Meal Walk - at least 10 minutes
Improved Cardiovascular Health: Gradual increases in walking intensity help strengthen the heart, reduce blood pressure, and improve circulation.
Weight Management: Regular walking boosts calorie burn and helps maintain or reduce body weight when paired with a healthy diet.
Enhanced Muscular Endurance and Strength: Walking builds endurance and tones muscles, especially in the legs and core, without excessive strain on joints.
Better Joint Health and Mobility: Walking lubricates joints and can reduce stiffness, especially beneficial for people with arthritis or mobility issues.
Mental Health Boost: Regular walking reduces stress, anxiety, and symptoms of depression while enhancing mood and overall mental well-being.
Reduced Risk of Chronic Disease: A consistent walking program lowers the risk of type 2 diabetes, heart disease, stroke, and some cancers.
Improved Balance and Coordination: As strength and mobility improve, so does overall balance, reducing fall risk—especially in older adults.
Increased Energy and Stamina: A gradual increase in activity helps build energy levels without causing burnout or injury.
Sustainable Habit Formation: Progressive walking makes it easier to stick with a routine, as it starts at a manageable level and becomes more rewarding over time.
__________________
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/
Monday May 19, 2025
Monday May 19, 2025
The vagus (vagal) nerve is one of 12 cranial nerves that connect the brain and body. It is known as cranial nerve X (representing the 10th cranial nerve). The vagus nerve is the longest of the 12 cranial nerves.
It extends from the brain stem and splits off into many branches that extend down through the neck to the vital abdominal organs.
The vagus nerve acts as an information superhighway to the brain. The left vagal nerve runs down the left side of your neck, and the right vagal nerve runs down the right side. The vagus nerve extends from the brain to the large intestines: down the neck, through the chest, around the heart, around the lungs, and through the abdomen and intestines.
The vagus nerve provides signals from the brain to the body, regulating our:
Heart rate
Taste
Speech
Skin sensations
Muscle sensations
Immune response
Respiratory rate
Blood pressure
Mucus production
Saliva production
Digestion
Frequency of urination
Mood
It is a critical part of the autonomic nervous system, specifically the parasympathetic.
The autonomic nervous system has two main divisions:
Sympathetic
Parasympathetic
The vagal nerve is the primary component of the parasympathetic nervous system (PNS), also known as the "rest and digest" or "growth and healing" part of the nervous system. The PNS de-stresses or calms things down, whereas the sympathetic nervous system (SNS) is what revs things up. For example, our survival "fight or flight" response is initiated by the SNS. Both divisions of the nervous system are necessary. The key is balance between the two.
The sympathetic nervous system tells the body to enter fight-flight-freeze mode when needed. The parasympathetic signals the rest and digest, relax & growth mode. It’s the key to unlocking the relaxation response. In recent years, researchers discovered that the vagus nerve also puts the brakes on inflammation, a key player in the onset of nearly all chronic diseases, including those that affect cognition.
Scientists are discovering that the vagus nerve may also help promote and protect brain function.
Poor vagal health signs:
Physical Symptoms:
Digestive Issues:Abdominal pain, bloating, nausea, vomiting, acid reflux, and changes in bowel habits (constipation, diarrhea).
Cardiovascular Issues:Changes in heart rate (bradycardia or tachycardia), low or high blood pressure, fainting or dizziness.
Gastrointestinal Issues:Difficulty swallowing, loss of gag reflex, and hoarseness or loss of voice.
Other:Muscle aches, headaches, fatigue, and brain fog.
Mental Health Symptoms:
Anxiety and Depression:Vagus nerve stimulation has been shown to reduce cortisol levels, promoting a reduction in stress and anxiety, which can lead to improved mood, better sleep, and reduced stress.
Fatigue and Chronic Pain:vagal dysfunction can contribute to fatigue and chronic pain.
Other:Other mental health symptoms like panic attacks and a feeling of being overwhelmed.
Factors Contributing to Vagal Dysfunction:
Stress: Chronic stress can negatively impact vagal tone, leading to dysfunction.
Inflammation: Chronic inflammation can affect the vagus nerve's ability to function properly.
Diet: A poor diet can contribute to inflammation and digestive issues, which can affect vagal function. (Yuka App)
Infections: Infections can cause inflammation and damage to the vagus nerve.
Other: Brain trauma, stroke, and certain medical conditions can also affect the vagus nerve.
Improving Vagal Nerve Health:
Stress Reduction:
.Techniques like deep breathing, meditation, and yoga can help stimulate the vagus nerve and reduce stress.
Exercise:
.Regular physical activity, especially endurance-based activities like jogging, swimming, or cycling, can improve vagal tone.
Healthy Diet:
.Eating anti-inflammatory foods like salmon, leafy greens, and berries can help reduce inflammation and support vagal nerve health.
Vagus Nerve Stimulation:
Vagus nerve stimulation therapy, which uses an implanted device to send electrical signals to the nerve, can be helpful for certain conditions like epilepsy and depression.
Six Simple Ways to Stimulate the Vagus Nerve
Breath work (You Tube - Vagus Nerve Breathing Exercise)
Do this: Breathe in through your nose for a count of six and out through your nose or mouth for a count of eight. ...
Meditate (You Tube - Jess Sheppard, Calm)
Do this: Take breaks throughout the day to quiet your mind. ...
Exercise. ...
Do this: Try endurance activities such as jogging, cycling and swimming.
Humming or singing
Dr Chris Motley on trauma stored in the body and the link to vagus nerve stimulation…Vagus nerve stimulation is important for emotional regulation…CES Ultra vagus nerve stimulator https://www.truvaga.com/shop/
RECAP: The vagus nerve is crucial for maintaining overall health and well-being because it's the main nerve of the parasympathetic nervous system, which regulates many bodily functions like digestion, heart rate, and mood. It also plays a vital role in regulating inflammation and can even influence cognitive function.
__________________
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/
Monday May 12, 2025
Monday May 12, 2025
70 million Americans suffer from sleep problems.
The Centers for Disease Control declared insufficient sleep as a public health epidemic.
Among these gifts are a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity. Downstairs in the body, sleep restocks the armory of our immune system, preventing infection and warding off all manner of sickness. Sleep reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucose. Sleep further regulates our appetite, helping control body weight through healthy food selection rather than rash impulsivity. Plentiful sleep maintains a flourishing microbiome within your gut from which we know so much of our nutritional health begins. Adequate sleep is intimately tied to the fitness of our cardiovascular system, lowering blood pressure while helping keep our hearts in fine condition.
“Routinely sleeping less than six hours a night weakens your immune system, substantially increasing your risk of certain forms of cancer. Insufficient sleep appears to be a key lifestyle factor linked to your risk of developing Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure.”
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams
MIND BODY GREEN
Lack of sleep not only impairs our ability to concentrate and causes trouble learning, decreased attention to detail, and increased risk of motor vehicle accidents; research suggests that regularly sleeping for less than seven hours a night has negative effects on the cardiovascular, endocrine, immune, and nervous systems.
Sleep and longevity are intricately connected:
While sleep may feel like a passive process, it actually sets off a flurry of beneficial biological activity. As we snooze, our brains clear out abnormal proteins, our pituitary glands release hormones that help the body grow and repair, and our immune systems go into defend-and-protect mode.
According to the National Library of Medicine
Side effects of sleep deprivation can include obesity, diabetes, heart disease, high blood pressure, anxiety, depression, dementia, alcohol abuse, stroke, and increased risk of developing some types of cancer.
https://www.mindbodygreen.com/articles/wind-down-neuroscientist-and-author-tara-swart-md-phd-prep-brain-for-sleep
Sleep quality regulates everything from our heart health, to our body fat percentage, to HOW LONG WE'RE GOING TO LIVE more so than just about anything.
For instance, a meta-analysis published in the Journal of Sleep Research revealed that not having good sleep quality accelerates your biological aging!
Circadian rhythm:
Your circadian rhythm is essentially your body’s master clock, syncing trillions of tiny timekeepers in your cells to the natural cycles of light and dark. It evolved over millennia to keep us functioning in tandem with the sun’s rise and fall. When it’s properly aligned, your body knows when to digest food, rest, focus, or be active.
But when it’s disrupted—thanks to late-night Netflix binges, irregular sleep schedules, or artificial light—it can throw your body out of sync, leading to poor sleep, low energy, and even chronic health conditions like obesity and diabetes.
How to schedule your day
If you could design your day for peak health and productivity, here’s what it might look like:
Morning: Wake up naturally without an alarm, and get 15–20 minutes of natural light within the first hour. This signals your body that it’s time to start the day.
Midday: Schedule your most creative or high-focus work during your natural productivity peak (usually late morning).
Afternoon: If you’re exercising, figure out when your energy feels best. Some people thrive with morning workouts; others excel in the late afternoon.
Evening: Avoid bright blue light from screens after sunset, and dim indoor lighting. Constrict eating to 2–3 hours before bedtime to optimize sleep quality.
Night: Stick to a consistent sleep and wake time—even on weekends.
NUTRITION and SUPPLEMENT FOR SLEEP: (Sleep Smarter by Shawn Stevenson)
Keep topical magnesium by your bed and apply it right before you hop into bed
Apply anywhere you are sore
Apply in the center of your chest (a major position aligned with your heart - one of the most magnesium dependent organs in your body - and your thymus gland - one of the major regulators of your immune system)
Apply around your neck and shoulders (where most people carry their stress)
From Sweet Bee Organics:
Sleep Sweet Magnesium Butter
Incorporate magnesium rich foods like green leafy vegetables, seeds like pumpkin seeds and sesame, and superfoods like spirulina and brazil nuts
Changes in your food can change your sleep. Avoid potentially gut-damaging chemicals that can hinder serotonin and melatonin production. Strive to eat organic, locally grown, unprocessed foods for the bulk of your diet.
"Sleep & Restore"
The restorative theory states that sleep allows the body to repair and replete cellular components necessary for biological functions that become depleted throughout an awake day.
Wearables:
The smart ring market has exploded. From the premium Oura Ring to the budget-friendly Duobuy, consumers face an overwhelming choice. Samsung just announced their Galaxy Ring, and Ultrahuman's Ring AIR is making waves.
But after rigorous testing and research, one device emerged as the clear winner - and it's not what you'd expect.
Herz P1 Smart Ring isn't just competing with these expensive alternatives - it's making them look seriously overpriced. $59.99 (Oura $350 up)
Sleep is divided into two main categories:
Non-Rapid Eye Movement (NREM) Sleep:
Stage 1: Light sleep, characterized by slow brain waves and occasional eye movements.
Stage 2: Deeper sleep, with increased brain wave activity and sleep spindles.
Stage 3 (formerly Stage 4): Deepest sleep, with large, slow brain waves (delta waves).
Glymphatic System:This system, a network of channels, acts like a "brain's garbage truck," drawing in cerebrospinal fluid (CSF) to flush out waste products and toxins.
__________________
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/
Monday May 05, 2025
Monday May 05, 2025
Happy Mother’s Day
Collagen
What happens to collagen as I age?
As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.
How do I tell if my body’s collagen level is decreasing?
Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:
Skin that’s wrinkled, crepey or sagging.
Hallowing in and around your eyes and face.
Shrinking, weakening muscles and muscle aches.
Stiffer, less flexible tendons and ligaments.
Joint pain or osteoarthritis due to worn cartilage.
Loss of mobility due to joint damage or stiffness.
Gastrointestinal problems due to thinning of the lining of your digestive tract.
Problems with blood flow.
Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein. Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues (which literally is what holds the body together). It’s also found in your organs, blood vessels, and intestinal lining.
Proteins are made from amino acids (there are roughly 500 amino acids that have been identified in nature, but just 20 amino acids make up the proteins found in the human body).
The main amino acids that make collagen are proline, glycine, and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure (which are three intertwined polypeptide chains). Your body also needs the proper amount of vitamin C, zinc, copper, and manganese to make the triple helix.
What does collagen do?
Collagen’s main role is to provide structure, strength, and support throughout your body.
Collagen’s specific roles include:
Helping fibroblasts form in your dermis (middle skin layer), which helps new cells grow.
Playing a role in replacing dead skin cells.
Providing a protective covering for organs.
Giving structure, strength and elasticity to your skin.
Helping your blood to clot.
Are there different types of collagen?
Some 28 types of collagen have been identified. They differ by how the molecules are assembled, the added cell components, and where the collagen is used in your body. All collagen fibrils have at least one triple helix structure.
The five main types of collagen and what they do are:
Type I. This type makes up 90% of your body’s collagen. Type I is densely packed and used to structure our skin, bones, tendons, and ligaments.
Type II. This type is found in elastic cartilage, which provides joint support.
Type III. This type is found in muscles, arteries and organs.
Type IV. This type is found in the layers of our skin.
Type V. This type is found in the cornea of your eyes, some layers of skin, hair, and tissue of the placenta.
What happens to collagen as I age?
As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.
How do I tell if my body’s collagen level is decreasing?
Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing. These signs and symptoms include:
Skin that’s wrinkled, crepey or sagging.
Hallowing in and around your eyes and face.
Shrinking, weakening muscles and muscle aches.
Stiffer, less flexible tendons and ligaments.
Joint pain or osteoarthritis due to worn cartilage.
Loss of mobility due to joint damage or stiffness.
Gastrointestinal problems due to thinning of the lining of your digestive tract.
Problems with blood flow.
What lifestyle habits damage collagen?
These factors can decrease collagen levels in your body:
Smoking. Smoking decreases collagen production. It damages collagen and elastin, leading to wrinkles and slow wound healing. Nicotine constricts blood vessels near the skin’s surface, preventing the delivery of oxygen and nutrients.
Eating too much sugar and refined carbs. Sugar attaches to proteins to form advanced glycation end products (which is the process where sugars attach to proteins, leading to symptoms like wrinkles, loss of elasticity, uneven skin tone, and dullness, potentially accelerating skin aging). These molecules damage nearby proteins and cause collagen to become weak, dry, and brittle.
Exposure to ultraviolet light. Too much sunlight reduces collagen production and causes collagen to break down rapidly. Ultraviolet sunlight causes wrinkles. Avoid excessive sun exposure and always wear sunscreen (SPF 30 and higher) outside.
What diseases and other factors damage collagen?
Autoimmune diseases (your body’s immune system attacks its own tissue) can damage collagen. Rheumatoid arthritis, lupus, dermatomyositis and scleroderma are autoimmune, connective tissue diseases known to damage collagen.
Genetic mutations can also damage collagen. Collagen construction errors result in conditions such as Ehlers-Danlos syndrome and osteogenesis imperfecta.
Does eating collagen-rich foods increase the collagen level in my body?
Your body can’t absorb collagen in its whole form. Your body breaks down the collagen proteins you eat into amino acids. So eating collagen-rich foods doesn’t directly result in higher collagen levels in your body.
Still, many foods that provide the raw ingredients that support collagen production can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine. Vitamin C, zinc and copper are also needed for the process. Foods that contain these amino acids, vitamins and minerals include:
Vitamin C. Vitamin C is found in oranges, strawberries, bell peppers, broccoli, Brussels sprouts and potatoes.
Proline. Proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat.
Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.
Copper. Copper is found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu and dark chocolate.
Zinc. Zinc is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains and milk products.
What are collagen peptides?
Collagen peptides are small pieces of animal collagen. Collagen can’t be absorbed in a whole form. It has to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. They usually contain two or three amino acids. They are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed through your gastrointestinal tract.
What does the research say about the effectiveness of collagen supplements?
There’s a lack of randomized controlled trials of dietary supplements (the gold standard to test the effectiveness of medications). The few such studies that have been done have found that collagen peptides are possibly effective for improving skin hydration and skin elasticity. It’s also possibly effective for relieving pain and improving joint function in people with knee osteoarthritis.
Important things to know about the science behind supplements:
The U.S. Food and Drug Administration (FDA) doesn’t regulate collagen supplements. They don’t require the double-blind, placebo-controlled, randomized trials that medications do to be approved. The manufacturers of supplements don’t have to prove that their products are safe or effective before putting them on the market.
Many of the studies conducted with supplements are funded by the supplement industry or the study authors have financial ties to the supplement industry.
It’s not known if collagen supplements will do what the label promotes.
Finally, keep in mind that ingesting collagen peptides — from foods or supplements — can’t be directed to where you want them to be used. Your body uses these peptides for whatever it needs: collagen or protein.
The benefits of collagen may be more hyped in the media than the evidence behind it. More published research studies are needed to show the actual health benefits of collagen supplements.
Final thoughts: You can always help your body make collagen naturally by eating a well-balanced diet full of healthy foods. A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains, and citrus fruits. To reduce damage to the collagen in your skin, don’t smoke, avoid second-hand smoke and wear sunscreen every day.
Synergistic Effects:Some sources suggest that colostrum can help stimulate collagen production, making them a powerful combination for overall wellness.
__________________
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/
Monday Apr 28, 2025
Monday Apr 28, 2025
“The armor of God isn’t passive protection, it’s a strategic battle plan. Each piece isn’t just for defense, it allows us to advance. The war is spiritual and so is the armor. The armor only works when it is put on, The armor isn’t optional, it is vital. Without it you will not stand in the days ahead.”
'And then he was astonished to see that there was no champion, not even one, who would rescue the oppressed. So then his own mighty power rescued him, and his own righteousness supported him.'
God's Armor: 'He put on righteousness as his body armor, salvation for a helmet; a garment of warring vengeance was his uniform and passion, his cape.' Isaiah 59:16 -17
'A final word: Be strong in the Lord and in his mighty power. Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places. Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm. Stand your ground, putting on the belt of truth and the body armor of God’s righteousness. For shoes, put on the peace that comes from the Good News so that you will be fully prepared. In addition to all of these, hold up the shield of faith to stop the fiery arrows of the devil. Put on salvation as your helmet, and take the sword of the Spirit, which is the word of God. Pray in the Spirit at all times and on every occasion. Stay alert and be persistent in your prayers for all believers everywhere. '
Ephesians 6:10-18
'Therefore, put on the complete armor of God, so that you will be able to [successfully] resist and stand your ground in the evil day [of danger], and having done everything [that the crisis demands], to stand firm [in your place, fully prepared, immovable, victorious].'Ephesians 6:13 (AMP)
The "full armor of God," as described in Ephesians 6:11-18, is a metaphor for spiritual protection and strength, comprising the belt of truth, breastplate of righteousness, shoes of peace, shield of faith, helmet of salvation, and sword of the Spirit (the Word of God)
BELT OF TRUTH: (Greek word: Aletheia - Absolute, unshakable truth that holds everything together)
Put on truth as a belt to strengthen you to stand in triumph.
Represents the foundation of a Christian's life, grounded in honesty and integrity.
BREASTPLATE OF RIGHTEOUSNESS: (Dikaiosyne - Judicial approval from God, not self righteousness)
Symbolizes the protection that comes from living a life pleasing to God, shielded from guilt and condemnation.
SHOES OF PEACE: (Eirene - firm footed readiness from being in alignment with God)
Stand on your feet, alert. Then, you’ll always be ready to share the blessings of peace.
The readiness to share the good news of Jesus Christ and the peace it brings allows Christians to stand firm in their faith.
SHIELD OF FAITH: (Pistis - Not just belief, but active trust and allegiance to God)
In every battle, take faith as your wrap-around shield, for it can extinguish the blazing arrows coming at you from the evil one!
Protection against the fiery darts of the evil symbolizes the ability to stand firm in belief and trust in God.
HELMET OF SALVATION:( Soterios - Protection over your mind and the assurance of God’s deliverance)
Embrace the power of salvation’s full deliverance, like a helmet to protect your thoughts from lies.
Protection of the mind, guarding against doubt, fear, and the schemes of the enemy symbolize the hope of eternal life.
SWORD OF THE SPIRIT: (Machaira - a razor sharp, precise weapon, not a broad sword, but a specific word from God for a specific battle)
And take the mighty razor-sharp Spirit-sword of the spoken word of God.
The power of God's Word defends believers and equips them for spiritual warfare, serving as a weapon against spiritual darkness.
Truth guards you against deception.
Righteousness guards your heart against corruption
Peace anchors you when the world is shaking
Faith shields you from the enemy’s lies
Salvation secures your mind in Christ
The word of God becomes your weapon
In ancient warfare, soldiers stood together, forming a defense, A lone soldier was vulnerable, but when they stood side by side, their shields created an impenetrable wall. We are meant to stand together, The enemy’s strategy is isolation, making you weak and vulnerable. Final instruction: Pray. Prayer is how we activate the armor, how we stay ready for battle, how we align ourselves with God's power.
The armor of God is not just a nice idea, it is a command.
__________________
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/
Monday Apr 21, 2025
Monday Apr 21, 2025
End-Of-Quarter Reflection
“If you play it safe in life, you’ve decided that you don’t want to grow anymore.” Shirley Hufstedler
To live a Well-Life, planning your life effectively and achieving your goals is important. Begin by identifying your core values and vision. Next, set SMART or SMARTER goals—those that are Specific, Measurable, Achievable, Relevant, and Time-bound. And the ER stands for Elevate & Revise.
Purpose for Q1 Reflection:
Check in on your short-term goals and, as a result, make actionable plans for Q2.
Questions to ask yourself
What were your biggest wins? Celebrate the wins!
What worked, what didn’t and why?
What do you need to change?
What challenge did you overcome?
How did this past quarter go for you?
What are you most proud of from this past quarter?
What was the most challenging part of this quarter? What was the easiest?
What strategies worked best for you?
What's one thing you'd like to improve?
Q2 - You need to set clear goals that are measurable and achievable. This means breaking down your goals into smaller action steps that you can take to move closer to your objectives.
Here is a quick review of the SMART and SMARTER acronyms:
Specific
Defining your goals precisely increases your chances of accomplishing them. Set very specific, highly detailed goals because goals are simpler to reach when they’re crystal clear.
Measurable
Tracking progress toward your goal with numbers helps keep you laser-focused.
Achievable
You increase your chances of success by creating goals you can achieve and attain.
Relevant/Risky
Relevant in the SMART acronym means aligning your goals with what provides more motivation and urgency because people work harder when goals matter to them personally.
Time-bound
By making goals time-bound, you prevent procrastination. Framing goals as time-bound provides a sense of urgency and the opportunity to schedule the steps toward your ambitions.
Some goal-setting systems use two other letters in addition to the SMART acronym—ER for Evaluated and Revised. Or Exciting and Relevant.
Evaluated
At the end of the SMART process, you either achieve your goal or you don’t. Either way, looking at what factors contribute to the outcome helps you use failures as a springboard to success. Evaluating also helps you see what you did right so that you improve performance the next time you set similar goals.
Revised
Once you evaluate and see what went right and wrong, you have opportunities to fix problems and expand on successes. Revising and refining your objectives also keeps you aligned with overall goals and boosts relevancy as times and conditions change.
SMARTER GOALS (Hyatt - Full Focus)
S pecific
M easurable
A chievable
R isky
T ime-keyed
E xciting
R elevant
Review your annual goals. Is there anything you need to add or take away or expound on?
Remember, your quarterly goals are tied to your annual goals…
Full Focus Planner: Full Focus Planner
__________________
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/
Monday Apr 14, 2025
Monday Apr 14, 2025
Passover (Pesach) begins at sundown on Saturday, April 12th, and ends at nightfall on Sunday, April 20th, while Easter is celebrated on Sunday, April 20th
Passover:
'The blood will be a sign for you on the houses where you are, and when I see the blood, I will pass over you. No destructive plague will touch you when I strike Egypt. 'Exodus 12:13
On this day, the Jewish people read Song of Solomon, a book about the deep love of the groom, Jesus and His bride, us. Oh how the Lord loves each and everyone of you. There is nothing He wouldn't do to be with you.
'Listen! I hear my lover’s voice. I know it’s him coming to me— leaping with joy over mountains, skipping in love over the hills that separate us , to come to me.'
Song of Songs 2:8
Rabbi Jonathan Sacks, the former Chief Rabbi of Britain, summed it up this way: "The world we build tomorrow is born in the stories we tell our children today." On Passover, we celebrate freedom. We recount our own journey from bitter slavery to sweet freedom, and we cherish this God-given right. God says to each of us, "You want a kind and free world? Teach your children first!" Rabbi Sacks put it this way, "Politics moves the pieces. Education changes the game.
Easter
”Very early Sunday morning, before sunrise, Mary Magdalene made her way to the tomb. And when she arrived she discovered that the stone that sealed the entrance to the tomb was moved away! So she went running as fast as she could to go tell Peter and the other disciple, the one Jesus loved. She told them, “They’ve taken the Lord’s body from the tomb, and we don’t know where he is!”“
John 20:1-2 TPT
Day 1 on the Via Delarosa: The Via Dolorosa (Latin for 'Sorrowful Way',often translated 'Way of Suffering'; Arabic: طريق الآلام; Hebrew: ויה דולורוזה) is a processional route in the Old City of Jerusalem. It represents the path that Jesus took, forced by the Roman soldiers, on the way to his crucifixion.
(The stations of the cross)
Jesus is condemned to death
Jesus carries his cross
Jesus falls the first time
Jesus meets his mother
Simon of Cyrene helps Jesus carry the cross
Veronica wipes the face of Jesus
Jesus falls the second time
Jesus meets the women of Jerusalem
Jesus falls the third time
Jesus' clothes are taken away
Crucifixion: Jesus is nailed to the cross
Jesus dies on the cross
Jesus is taken down from the cross (Deposition or Lamentation)
Jesus is laid in the tomb.
Good Friday
Easter Sunday
FORGIVENESS…
Easter celebrates Jesus’ divinity and the purpose of His coming to the earth. The Easter holiday commemorates Jesus’ resurrection from the dead and His promise of eternal life to all who believe in Him.
The account of Jesus’ resurrection can be found in all four of the Gospels — Matthew, Mark, Luke, and John. Each book (Matthew 28, Mark 16, Luke 24, and John 20) tells a slightly different account of the story from the authors’ differing perspectives. What’s consistent across all books is that Jesus was previously in the tomb where He was buried after his crucifixion and that His body was mysteriously gone after three days.
Christians believe: that Jesus Christ came to earth, died for the sins of humanity, and defeated the powers of death through His resurrection. Easter is the yearly celebration of this miracle and the hope for believers of their life in Christ, which includes the forgiveness of all their sins and the promise of their eternal 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/
Monday Apr 07, 2025
Monday Apr 07, 2025
From popsicles to pistachios and from meat to mac and cheese, synthetic food dyes are everywhere. Their vibrant colors make food appealing and increase our appetite.
Many dyes pose serious health risks.
The most common food dyes known to cause allergies include Red 40, Yellow 5, and Yellow 6.
Red No. 40, Yellow No. 5 or Yellow No. 6 – which account for 90 percent of food dyes used in the U.S. – are linked to adverse health effects.
The EU requires any food products containing these three dyes to have a warning label that reads “may have an adverse effect on activity and attention in children.”
The Food and Drug Administration does not require the same warning. And it does little to restrict the use of food dye in food. The agency has approved all of these food dyes for general use “consistent with good manufacturing practices,” so restrictions are vague and ineffective.
Here are specific health risks associated with these seven food dyes:
Blue Dye No. 1: A study observed developmental delays and behavioral difficulties in animals. Another study found associated developmental effects on the nervous system.
Blue Dye No. 2: Consumption of this chemical caused an increased incidence of tumors in rats. Limited individual studies have been conducted.
Green Dye No. 3: An animal study found a significant increase in bladder tumors associated with the consumption of this chemical. Limited individual studies have been conducted. It is the least used of these seven dyes.
Red Dye No. 3: Ingestion of this chemical caused cancer in rats. It is banned from use in cosmetics, as enforced by the FDA.
Red Dye No. 40: Hazardous to children’s brains during critical periods of development. Brands that use Red Dye 40 include Skittles, Doritos and Twizzlers.
Yellow Dye No. 5: In sensitive children, as little as one milligram of Yellow No. 5 can affect behavior, causing irritability, restlessness and sleep disturbance.
Yellow Dye No. 6: Studies found potential contamination with benzidine or other cancer-causing chemicals.
In 1990, the FDA banned Red Dye No. 3 in cosmetics but did not ban its use in food, despite proof it causes cancer. The FDA pledged to ban Red No. 3 in food but three decades later it has not acted. This chemical is still found in over 3,300 products in Food Scores.
The EU banned Red No. 3 completely in 1994, with the narrow exception of maraschino cherries.
Red dye #3 is the biggest food dye banned in the US, according to the FDA. The FDA banned it on January 16, 2025.
The FDA banned Red dye #3 because it causes cancer in lab rats. It also inhibits the thyroid gland's ability to absorb iodine, which contributes to thyroid dysfunction.
Lowering your exposure to food dye:
Here's where to start if you want to moderate or lower your daily intake of food dye.
Consult EWG’s Food Scores. The database accounts for the presence of food dyes when determining scores. When you’re on the go, use our Healthy Living app to find products without food dyes. (www.ewg.org)
Read food product labels. The FDA requires companies to list food dyes on product labels. Try to avoid products that use dyes.
Avoid ultra-processed foods when possible. Most food dyes are found in processed food, limiting your consumption can improve long-term health.
Choose brands that use natural alternatives to dye in their products. Kraft replaced the yellow dye in its mac and cheese with turmeric, paprika and annatto in 2016.
YUKA app - a convenient way to scan food and cosmetic products to know their impact on your health.
__________________
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/
Monday Mar 31, 2025
Monday Mar 31, 2025
When you think of the sun, your first thought might be about the damage it can do. And too much can cause several kinds of serious health issues. But small amounts, especially early in the day before it’s at its brightest, can be good for you in some ways.
How Much Is Enough?
This answer is different for everyone. It depends on your skin tone, age, health history, diet, and where you live. In general, scientists think 5 to 15 minutes -- up to 30 if you’re dark-skinned -- is about right to get the most out of it without causing any health problems. You can stay out longer and get the same effect if you use sunscreen. Talk to your doctor about what’s right for you.
Vitamin D
The sun’s UV rays help your body make this nutrient, which is important for your bones, blood cells, and immune system. It also helps you take in and use certain minerals, like calcium and phosphorus. And while most people get enough vitamin D from food, children who don’t can get rickets, which softens and weakens their bones.
It is optimal to have sun exposure for 5 to 30 minutes a day, most days a week, without sunscreen, as SPF ≤8 may block the body's ability to absorb the UVB rays to effectively make vitamin D.
Vitamin D and Disease
Too much time outside can raise your chances of skin cancer, but the risk of developing certain conditions such as multiple sclerosis and other autoimmune diseases may be higher in people who live in northern climates. Scientists think this might be linked to lower levels of vitamin D.
Better Sleep
Your eyes need light to help set your body’s internal clock. Early morning sunlight in particular seems to help people get to sleep at night. This may be more important as you age because your eyes are less able to take in light, and you’re more likely to have problems going to sleep.
Weight Loss
Morning light also seems to help people keep the fat off. You need 20 to 30 minutes between 8 a.m. and noon to make a difference, but the earlier you get it, the better it seems to work. Scientists think the sun’s rays may shrink fat cells below your skin’s surface. More sunshine means you’re probably getting more exercise too, which is good for you in lots of ways, including shedding pounds.
Emotional Well-Being
Sunlight helps boost a chemical in your brain called serotonin, and that can give you more energy and help keep you calm, positive, and focused. Doctors sometimes treat seasonal affective disorder (SAD) and other types of depression linked to low levels of serotonin with natural or artificial light.
Eye Health
Moderate amounts of sun over your lifetime, especially in your teen and young adult years, might make you less likely to have problems seeing things at a distance (nearsightedness). But too much direct sunlight can hurt your eyes. It can lead to blurred vision and raise your chances of cataracts.
Your Skin
Researchers think the three primary types of skin cancer -- melanoma, basal cell carcinoma, and squamous cell carcinoma -- are mostly caused by too much time in the sun. So it’s very important to use sunscreen or cover up if you’re going to be outside longer than 15 minutes or so. But regular, small amounts of ultraviolet light may help ease the symptoms of certain skin conditions like eczema, psoriasis, and vitiligo.
Don’t: Get Too Much Sun
Too much time outside without protection can not only make you more likely to get skin cancer, it can make your skin age faster, too, causing wrinkles, a leathery texture, and dark spots. And sunburned skin uses white blood cells from your immune system to heal. That can affect your body’s ability to fight off germs and make you more likely to get sick.
Do: Protect Your Eyes
You need sunglasses that block UV light and broad-brimmed hats whenever you’re outside for a while. The sun can damage your eyes any time, not just in summer, and the rays can pass right through clouds. (Don’t forget that kids need this same protection, too.)
Do: Use Sunscreen
An SPF of 30 or higher is best. Look for “broad exposure,” which blocks more of the UV light. Put it on 30 minutes before you go outside, and don’t forget areas like your lips, ears, and neck. Put more on if you swim or sweat. Try to stay out of the direct sun between 10 a.m. and 4 p.m., when the sun’s rays are strongest, and take breaks inside.
Don’t: Go to Tanning Beds
This also raises your chances of skin cancer. If you do it before age 35, you’re 60% more likely to get melanoma, the most serious form. Even one session can raise your odds of melanoma by 20% and other types by as much as 65%. If you want that all-over body tan, tanning lotions might be an option. Most are safe, but they usually don’t have sunscreen in them, so don’t forget to put that on as well.
Do: Go to the Dermatologist
Check your skin once a month or so. If possible, ask a family member to help if you can’t see everywhere on your body. Stand in front of a full-length mirror -- a chair and a hand mirror can help -- and look all over for any new growths or changes in old spots. See your doctor or dermatologist if you notice anything unusual.
Self Tanner: https://us.typology.com/products/natural-tan-duo
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/
Monday Mar 24, 2025
Monday Mar 24, 2025
“March is the Month of Expectation.
The things we do not know –
The Persons of prognostication
Are coming now
– Emily Dickenson
What are you expecting as spring is here?
Benefits of Sunlight, Red Light, Infrared Light, Blue Light…
Women’s History Month
1. Elizabeth Blackwell—The first woman in America to receive a medical degree—championed women's participation in the medical profession and ultimately opened her own medical college for women.
Blackwell began her pioneering journey after a deathly ill friend insisted she would have received better care from a female doctor.
Turned away by more than 10 medical schools, Blackwell refused a professor’s suggestion that she disguise herself as a male to gain admission. “It was to my mind a moral crusade,” she wrote at the time. “It must be pursued in the light of day, and with public sanction, in order to accomplish its end.”
2. Dr. Rebecca Lee Crumpler was the first Black woman in the United States to earn a medical degree. She graduated from New England Female Medical College in 1864, during the American Civil War.
She was inspired by an aunt who took care of many ill neighbors.
Crumpler entered the New England Female Medical College in Boston after working for eight years as a nurse. She completed her education in 1864 and became the only black graduate in the school’s history.
3. Susan LaFlesche Picotte, MD (1865-1915): Devoted to healing Native Americans. When she was young, Susan LaFlesche Picotte saw a Native American woman die because a white doctor refused to care for her. Years later, Picotte would become the first Native American woman in the United States to earn a medical degree.
4. Joycelyn Elders, MD (1933-): First African American surgeon general, 1993-1994. In 1996, she wrote her autobiography, Joycelyn Elders, M.D.: From Sharecropper's Daughter to Surgeon General of the United States of America. Now retired from practice, she is a professor emeritus at the University of Arkansas School of Medicine and remains active in public health education.
5. Marie Curie: The only person to win a Nobel Prize in two different sciences. A Polish and naturalized-French physicist and chemist, was a pioneer in radioactivity research. Her discoveries transformed medicine and radiology, and paved the way for advancements in biology, engineering, and medicine. Curie was the first woman to win a Nobel Prize, receiving the Physics award in 1903 and the Chemistry award in 1911.
6. Florence Nightingale revolutionized nursing in the mid-19th-century. During her time aiding British soldiers during the Crimean war in Turkey, Nightingale improved sanitary conditions so drastically that mortality rates decreased from 40 percent to 2 percent. Her improvements were adopted by hospitals around Britain.
7. Clara Barton founded the American Red Cross in 1880 after her work tending to soldiers on both sides during the American Civil War. Barton also established the National First Aid Association of America which raised awareness around emergency preparedness and developed first aid kits.
Dame Cicely Mary Strode Saunders was an English nurse, social worker, physician, and writer. She is noted for her work in terminal care research and her role in the birth of the hospice movement. She emphasised the importance of palliative care in modern medicine and opposed the legalisation of voluntary euthanasia.
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/
Monday Mar 17, 2025
Monday Mar 17, 2025
Spiritual Disciplines
- 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/
Monday Mar 10, 2025
Monday Mar 10, 2025
Prep for 2nd quarter: 30-60-90
Do a quarterly review
Spring cleaning / Declutter!
Your environment
3 separate piles: keep, throw away, give away
Room by room
Kitchen (start with expiration dates)
Bathrooms (old linens & blankets)
Bedroom closets (if you haven’t worn it in a year, give it away)
Office (file 2024 files away and create new 2025 files)
Your body
Tidy up your living space will make your home and mind feel clearer.
Organizing your home will make spaces feel larger and cleaner, this act will have a similar effect on your mental health.
Clearing clutter and putting your things where they belong and out of your path will help you clear your mind and check items off your mental checklist.
Giving your body a break from the toxins that are everywhere is also important.
Eat more greens!
Have you been surviving on soups and comfort food this winter? Try swapping these out for lighter dishes that better reflect the new season, like salads or fish. The greenery that is starting to emerge around you may inspire you to add green foods into your diet more often. The farmers’ markets will feel more inviting when the sun is shining, or if you have a green thumb, you can get back to your garden for your own fresh vegetables and herbs.
Get moving!
It is more achievable to start an exercise regimen in the sunny springtime than in the cold, dark winter.
Be mindful!
Spring is a great time to begin a new mindfulness exercise. This doesn’t have to mean full meditation—we know how difficult a clear state of mind is to achieve. Consider a quiet activity on which you can focus your mind solely, such as art, yoga, or journaling. Any activity that relaxes you and allows you to quiet your mind is a step toward mindfulness.
Reconnect with others
Now that our winter hibernation is over, it’s time to re-enter our social lives and make plans with friends and family. Rediscover health and wellness with the onset of more sunlight and blooming flowers.
Reset Your Sleep Schedule!
Winter is a time for hibernating. Unless you’ve got somewhere to be, the grey overcast days and too-cold-to-go-out weather can make it tempting to stay in bed as long as possible. By springtime, a lot of us are sleeping a lot later than we need to and that can be a hard habit to kick.
As spring approaches, one of our best wellness tips is this: start waking up earlier. You’ll have so much more time to get your day started. You’ll also have more hours of daylight in general, freeing you up to read, exercise, relax with a cup of tea, and do whatever you please.
If you have trouble with this, try setting an alarm, gradually making it earlier a little at a time. If necessary, start going to bed earlier, too. Try relaxing tea or a hot bath to make this easier.
Soak Up The Sun!
We had a VERY rainy winter this year with many cloudy days and it really affected my mood. Yes, I love the rain and I know that we need it but when it’s sunny outside, I’m a different person.
Spring sunshine is just the best as it’s not too warm and there are so many benefits you MUST take advantage of it.
Bright light exposure helps release serotonin in the body, which can boost your mood (as I know first hand). It also helps the skin produce vitamin D, which is essential for bone health and other functions in the body!
Find Your Perfect Exercise Program!
One of the best wellness tips to keep in mind is this: find your favorite way to stay moving. Exercise benefits our bodies in so many ways, and spring is the perfect time to kick-start a new fitness routine.
The trick here is to find something you enjoy doing. This will help you stick with it and start achieving your fitness goals before you know it!
On top of that, exercise also does wonders for your mood. If you’ve been stuck in the winter doldrums (as many of us have been), you can instantly create feel-good endorphins by adding some physical activity to your day.
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/
Monday Mar 03, 2025
Monday Mar 03, 2025
Leading up to and throughout Lent, keep in mind that above all, this season is a time for deepening your relationship with the Lord. The three pillars of Lent—prayer, fasting and almsgiving—serve as guideposts on this 40-day journey. Prayer, in particular, holds a special place in this season of repentance and renewal..
What is true love?
'The light of God’s love shined within us when he sent his matchless Son into the world so that we might live through him. This is love: He loved us long before we loved him . It was his love, not ours. He proved it by sending his Son to be the pleasing sacrificial offering to take away our sins. Delightfully loved ones, if he loved us with such tremendous love, then “loving one another” should be our way of life! No one has ever gazed upon the fullness of God’s splendor. But if we love one another, God makes his permanent home in us, and we make our permanent home in him, and his love is brought to its full expression in us. And he has given us his Spirit within us so that we can have the assurance that he lives in us and that we live in him.'
1 John 4:9-13
1 John 4:19: "We love because he first loved us"
John 3:16: "For God loved the world in this way: He gave his one and only Son, so that everyone who believes in him will not perish but have eternal life"
1 John 3:1: "See what kind of love the Father has given to us, that we could be called children of God; and so we are"
Love between people
1 Corinthians 13:13"So now faith, hope, and love abide, these three; but the greatest of these is love"
1 John 4:7"Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God"
1 Peter 4:8"Above all, love each other deeply, because love covers over a multitude of sins"
John 13:34-35"A new commandment I give unto you, That ye love one another; as I have loved you, that ye also love one another"
The importance of love
Colossians 3:14"And over all these virtues put on love, which binds them all together in perfect unity"
Ephesians 4:2"Be completely humble and gentle; be patient, bearing with one another in love"
The five love languages
Words of Affirmation:People with this love language feel most loved when they hear positive and encouraging words from their partner.
Acts of Service:This means showing love through actions like doing chores, running errands, or completing tasks for the other person.
Receiving Gifts:Individuals with this love language feel appreciated when they receive thoughtful presents, which symbolize that their partner was thinking of them.
Quality Time:This involves giving your full attention to your partner during dedicated time together, like having deep conversations or engaging in shared activities.
Physical Touch:People with this love language feel most loved through physical contact like hugging, kissing, holding hands, or cuddling.
Next Level Experience, March 7-9 Link:
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/
Monday Feb 24, 2025
Monday Feb 24, 2025
STRESS & EMOTIONAL
Studies suggest that high cortisol levels from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. These are common risk factors for heart disease. This stress can also cause changes that promote the buildup of plaque deposits in the arteries.
Relational/Emotional
Dating in this day and age
According to a Pew Research Center survey, around 30% of adults in the United States over 50 are considered single, and 36% over 65.
Marriage
Love is good for your heart. Love may help you recover if you do develop heart problems. Research has shown that married people are more likely to survive and have a better recovery than people who are not married.
Divorce
Current U.S. Divorce Rate. As of 2024, the U.S. divorce rate remains between 40% to 50% for first marriages, though this number has been steadily declining over the past few decades.
Loneliness
"Over four decades of research has clearly demonstrated that social isolation and loneliness are both associated with adverse health outcomes,"
Social isolation and loneliness may increase the risk of having or dying from a heart attack or stroke, according to a new report summarizing research on the topic.
"Although social isolation and feeling lonely are related, they are not the same thing," Cené said. "Individuals can lead a relatively isolated life and not feel lonely, and conversely, people with many social contacts may still experience loneliness."
The report found social isolation and loneliness are most strongly linked to heart disease and stroke, with a 29% increased risk for heart attack and/or death from heart disease and a 32% increased risk for stroke.
Love and strong social connections have been shown to reduce feelings of loneliness and depression while increasing happiness and a sense of belonging. “Healthy relationships create a sense of purpose and fulfillment,”
Next Level Experience, March 7-9 Link:
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/
Monday Feb 17, 2025
Monday Feb 17, 2025
Cardiovascular diseases (CVDs) are the world’s leading killer, causing 1 in every 3 deaths. The cause of heart attacks and strokes are usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet and obesity, physical inactivity and use of alcohol, hypertension, diabetes, and high levels of cholesterol.
It is never too late to change your lifestyle towards a healthier heart. Here are a few practical steps you can follow.
1. Eat a heart-healthy diet: A heart-healthy diet includes various foods, such as fruits, vegetables, whole grains, legumes, and nuts..
2. If overweight, lose weight: Overweight and obesity is defined as a body mass index (BMI) of 25 and above. Central obesity or adiposity (excess and fat) is a high waist circumference greater than 40 inches for men and greater than 35 inches for women. A high waist circumference points to more intra-abdominal fat and is associated with a higher risk for developing cardiovascular disease.
Increase regular physical activity to at least 2.5 hours per week: Some physical activity is better than none.
4. Don’t use tobacco: Tobacco use and exposure to second-hand smoke are harmful to your heart.
5. Avoid use of alcohol
*** latest findings on Alcohol: Alcohol is a potent carcinogen that can contribute to about 50 different types of death
6. Have your blood pressure and blood sugar checked regularly
7. Work with Wellness Coach
Healthcare Provider
Labs and diagnostics
Supplementation that might help with Cardiac health.
Research reveals the promising results of taurine supplementation, an amino acid found in foods like seafood and meat, for improving heart health by lowering blood pressure, improving cholesterol, and reducing inflammation.¹ Here are the key findings:
Lower blood pressure: Taurine supplementation (6 g/day for 12 weeks) significantly reduced systolic and diastolic blood pressure.
Improved cholesterol levels: Participants saw decreases in total cholesterol, LDL cholesterol, and triglycerides, while HDL (the "good" cholesterol) increased.
Enhanced blood flow: Vasodilation (the ability of blood vessels to relax and expand) improved, supporting better circulation.
Reduced inflammation: Markers of inflammation, such as CRP and IL-6 dropped, indicating potential heart-protective benefits.
Omega 3, Vitamin C and phytonutrients, Resveratrol, Lycopene
https://shop.mindbodygreen.com/products/creatine
https://themichaelmcintyre.com/next-level-experience/
Next Level Experience, March 7-9 Link:
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/
Monday Feb 10, 2025
Monday Feb 10, 2025
Goal setting for 1st quarter 2025
Go back and listen: Dec 29 episode #61 goal setting
One word:
Robin - impact
Glenda - discipleship
Goal setting is crucial because it brings clarity, motivation, direction, and a meaningful life purpose. By establishing clear goals, one can channel their efforts into achieving specific outcomes, monitor their progress, and experience a profound sense of accomplishment when they fulfill their ambitions. In essence, goals serve as a personal roadmap, guiding one toward the desired achievements.
Here are some compelling reasons why goal setting is vital:
**Enhanced Motivation:** Goals ignite your passion and commitment, inspiring you to take action and stay focused on your aspirations.
**Improved Focus:** Clear goals enable you to prioritize your tasks, ensuring that your time and energy are directed toward what truly matters.
**Trackable Progress:** Well-defined goals allow you to monitor your advancements and make necessary adjustments.
**Better Decision Making:** Goals provide a structured framework for making choices that align with your long-term dreams and aspirations.
**Increased Confidence:** Achieving goals—big or small—boosts your self-esteem and reinforces your belief in your capabilities.
**Sense of Achievement:** Successfully reaching your goals creates a powerful feeling of satisfaction and accomplishment.
**Overcoming Procrastination:** Establishing clear deadlines and actionable steps helps you conquer procrastination and keeps you moving forward.
By setting meaningful goals, you pave the way to a more fulfilling and successful life. Start today, and watch how setting goals transforms your journey!
BEGIN WITH THE END IN MIND…. VisionGoals without a vision are simply a to do list
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.
Mastermind/accountability group
BEHAVIORS FOR CLARITY, DISCIPLINE, FOLLOW THROUGH
Gallup study shows that 65% more likely to achieve your intended outcome when you have clear goals and ACCOUNTABILITY PARTNERS. You are 95% more likely when you connect regularly with them.
Next Level Experience, March 7-9 Link:
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/
Monday Feb 03, 2025
Monday Feb 03, 2025
Mindset
Fixed mindset: The belief that a person's abilities are fixed and can't be changed
Growth mindset: The belief that a person's abilities can be developed through effort and persistence
Understand your "why" and identify a goal that will significantly impact your life.
What is your why?
My why: Fulfill my earthly assignment
the soul is made up of the mind, will, and emotions. The soul is the seat of a person's feelings, desires, and character
The mind: The mind is the thought factory of the soul, and is responsible for intellect and thought.
The will: The will is responsible for making decisions and choices.
The emotions: The emotions are powers of the soul, but are part of the sensitive soul because they involve bodily change
KINGDOM MINDSET:
For, “Who can know the lord’s thoughts? Who knows enough to teach him?” But we understand these things, for we have the mind of Christ. 1 Corinthians 2:16
”For the sense and reason of the flesh is death, but the mind-set controlled by the Spirit finds life and peace.“ Romans 8:6 TPT
Dr Caroline Leaf says:
Your mind is the most powerful thing in the universe after God
Free will and choice are real, spiritual, and scientific facts ('“Today I have given you the choice between life and death, between blessings and curses. Now I call on heaven and earth to witness the choice you make. Oh, that you would choose life, so that you and your descendants might live! ' Deuteronomy 30:19)
Your mind (soul) has one foot in the door of the spirit and one foot in the door of the body. You can change your brain with your mind and essentially renew your mind.
Your mind is to be led by Holy Spirit.
Your body is not in control of your mind. Your mind is in control of your body and your mind is stronger than your body. Mind over Matter
You are designed to stand outside of yourself and observe your own thinking and change it.
You have the mind of Christ
Discovering how God thinks: On earth as it is in heaven
A renewed mind: Stop imitating the ideals and opinions of the culture around you, but be inwardly transformed by the Holy Spirit through a total reformation of how you think. This will empower you to discern God’s will as you live a beautiful life, satisfying and perfect in his eyes.' Romans 12:2
Next Level Experience: https://themichaelmcintyre.com/next-level-experience/
Good for Brain health - Read
Good books:
Limitless by Jim Quick
15 Invaluable laws of Growth
Switch on Your brain by Dr. Caroline Leaf
Podcasts:
Kwik Brain with Jim Quick
The Ed Mylett Show
Dr. Joe Dispenza
__________________
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/
Monday Jan 27, 2025
Monday Jan 27, 2025
Brain vs Mind
The two terms are often used interchangeably. The brain is a physical organ that controls bodily functions, including thought, memory, emotion, and movement. The brain is made up of neurons and blood vessels.
The mind is a more abstract concept that refers to a person's thoughts, feelings, and actions.
The brain is considered to be a physical thing, and the mind is considered to be mental.
Brain decline can be caused by several factors, including aging, injuries, infections, diseases, and lifestyle choices.
Aging
The brain starts to decline in structure and function in the 30s and 40s, accelerating with age.
Injuries
A traumatic brain injury or stroke can cause brain damage.
Head injuries can cause memory problems that can be treated.
Infections
A viral infection, such as encephalitis, can affect the brain.
Infections like COVID-19 can cause delirium.
Diseases
Alzheimer's disease and other dementias can cause brain decline.
Diabetes, high blood pressure, and high cholesterol can increase the risk of cognitive decline.
Heart disease, stroke, and kidney disease can also cause cognitive impairment.
Lifestyle choices
Smoking, drinking too much alcohol, and poor nutrition can affect brain health.
A lack of physical activity, mental stimulation, and social interaction can contribute to cognitive decline.
Certain medications, such as tranquilizers, antidepressants, and pain medications, can cause cognitive impairment.
Symptoms of brain decline include memory loss, confusion, and difficulty with language. Other symptoms include changes in mood and behavior, and difficulty with planning and organizing.
Memory loss: Forgetting things more often, Difficulty remembering recent events, and Missing appointments or social events.
Language
Difficulty finding the right word
Difficulty reading, writing, or using numbers
Trouble following a conversation.
Ways to improve brain health:
Lifestyle
Diet
Brain foods: turmeric, blueberries, greens, coffee, tea, legumes, omega-3 fatty acids, red grapes, hydration.
Foods to avoid: processed, added sugars, unhealthy fats, ETOH, refined carbs, sugar substitutes, cured meats,
Physical exercise
Sleep
Mental stimulation
Link for Neuroq Xtra strength & DHA 400
https://neuroq.com/
Next Level Experience March 7-9:
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/
Monday Jan 20, 2025
Monday Jan 20, 2025
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/
Monday Jan 13, 2025
Monday Jan 13, 2025
Dr. Marcy Meyer grew up in San Diego, California, and earned her Bachelor of Science in Cellular and Molecular Biology from San Diego State University. She served in the military for over 21 years and received her medical training while in the U.S. Army.
Upon leaving the Army in 2018, she made Tacoma her home and established Destiny Direct Primary Care to serve the Tacoma community. She was introduced to the concept of Direct Primary Care, which she will tell us about.
She recently embarked upon the path of Menopause Care after the misfortunate loss of her mother from Alzheimer’s Dementia.
Tell us about Direct Primary Care?
What are your frustrations with our healthcare system?
Let's talk about women's health; what are your concerns as a physician?
How necessary is hormone replacement?
When should it begin for most women?
What's your approach to treating hormonal imbalance?
Talk about the risk for health problems such as dementia, heart disease, etc.,
Dr Marcy Meyer
www. Destinydirect.net
Books:
Estrogen Matters: https://a.co/d/fAvUXis
New Menopause: https://a.co/d/1DGSsz7
Menopause Society: https://menopause.org/
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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/
Monday Jan 06, 2025
Monday Jan 06, 2025
Glenda & Robin discuss their hopes, dreams and goals for 2025.
What is the Lord saying to you?
What is your word for the year… Do you have a word for the year?
What books are you reading that relate to the above?
From Jon Gordon:
What do you want to focus on this year?
What's in the way?
What do you need more of?
What do you need less of?
What needs to change?
What matters most?
What is one word that will drive me this year to be my best?
Sign up for NLE January 17-19, Tacoma WA
https://themichaelmcintyre.com/next-level-experience/
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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/
Monday Dec 30, 2024
Monday Dec 30, 2024
'I admit that I haven’t yet acquired the absolute fullness that I’m pursuing, but I run with passion into his abundance so that I may reach the purpose for which Christ Jesus laid hold of me to make me his own. I don’t depend on my own strength to accomplish this; however I do have one compelling focus: I forget all of the past as I fasten my heart to the future instead. I run straight for the divine invitation of reaching the heavenly goal and gaining the victory-prize through the anointing of Jesus. So let all who are fully mature have this same passion, and if anyone is not yet gripped by these desires, God will reveal it to them. And let us all advance together to reach this victory-prize, following one path with one passion.' Philippians 3:12-16
To separate the signal from the noise, you need to make the goal big enough to weed-out most paths or strategies. Impossible goals help you identify the ONE or FEW conditions that have the highest possible upside. Those are the areas to focus your scarcest resource - your limited attention on.”
To make a goal effective, you’ve got to test its outer-limits. Push it out as far as you can. Only once you make your goal impossible will you stop operating based on your current assumptions and knowledge. You’ll be open to new ideas, and you’ll entertain different paths that you’ve never considered.
Dr. Alan Barnard, one of the world’s leading experts on constraint theory and decision-making encourages people to make their goal so big that they believe it’s impossible.
Seemingly impossible or massive goals are highly practical because they immediately separate what works from what won’t, illuminating the few paths that have the greatest efficacy. Small goals are unable to clarify effective pathways because they are too marginal or linear from your current location. Sullivan, Dan; Hardy, Benjamin. 10x Is Easier Than 2x
Goals are the pathway to the envisioned future.
Let’s get the word retirement out of the equation
Check yourself
Nonjudgmental life.of yourself or others
A vibrant and energetic optimism
Genuinely loving people and ourselves
Daily find and remain at peace… bliss
Grace upon Grace
Gifting or unique ability - do you know what that is?
If you could create - design the life you want, what would that look like?
What do you need to design?
What do you need to change?
Have clear and specific goals
Have a system for immediate feedback (self accountability)
Challenge yourself to take risks beyond your current skill level
Sign up for NLE January 17-19, Tacoma WA
https://themichaelmcintyre.com/next-level-experience/
Full Focus Planner: https://fullfocusstore.com/collections/planners?filter.v.availability=1
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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/
Monday Dec 23, 2024
Monday Dec 23, 2024
The birth of Jesus is described in the Gospels of Matthew and Luke, and is celebrated annually at Christmas
The 4 weeks of Advent:
Hope
Peace
Love
Joy
The Birth Of Jesus Christ, God’s Only Son, Is The Greatest Gift That God Has Ever Given. Celebrate The Birth Of Our Risen Savior And Let Your Heart Overflow With Hope, Peace, Love, And Joy!
Holiday cooking
Meats: Organic turkey, chicken, ham, wild caught salmon, grass-fed/finish or from local vendor beef tenderloin
Veggies: organic fresh, try to avoid canned veggies, roasted brussels sprouts, roasted zucchini & squash, asparagus, green beans
Casserole dishes: green bean, broccoli & rice
Starch veggies: roasted organic potatoes, mashed organic potatoes, sweet organic potatoes
Bread: homemade
Desserts: homemade cheesecake, pumpkin pie, huckleberry pie
Fruit by itself makes an excellent dessert. Try placing a bowl of clementines or apples on the holiday table.
Avoid beverages that are high in calories and sugar.
https://recipes.heart.org/en/collections/lifestyles/holiday
https://www.eatingwell.com/recipes/17938/holidays-occasions/christmas/
https://downshiftology.com/
https://www.thepioneerwoman.com/food-cooking/meals-menus/g41888216/healthy-christmas-recipes/
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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/
Monday Dec 16, 2024
Monday Dec 16, 2024
Robert Kaelin is a visionary leader and the founder of Counter Culture Leadership, a values-based organization that helps equip leaders to reach their full potential so they can change the world with a positive impact. He is the founder of Generous Influencers, a nonprofit on a mission to influence communities with generosity through community events and building relationships.
Robert began his journey as an author, speaker, entrepreneur, trainer, and coach after graduating with a Bachelor of Arts in Leadership from Faith International University. He and his wife are also the owners and operators of a café where they implement their mission of leadership training, generosity, and involvement in their local community. Robert's new book, titled Generous Influencers, is a call to lead. A collective of what he has learned on the journey and powerful tools to equip and encourage the reader.
FB: https://www.facebook.com/robertjkaelin
Insta: https://www.instagram.com/robertjkaelin
Email: Robert@countercultureleadership.com
Generous Influencers Book: https://a.co/d/cZ3SU0S
Sign up for NLE January 17-19, Tacoma WA
https://themichaelmcintyre.com/next-level-experience/
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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/
Monday Dec 09, 2024
Monday Dec 09, 2024
Dean Smith is a high-performance coach and keynote speaker, widely regarded as one of the nation’s most trusted and inspiring voices on forgiveness.
He captivates audiences with his extraordinary personal journey and empowers them with actionable strategies to conquer the mental, emotional, and spiritual barriers that stand in the way of leadership success. As a coach, Dean partners with leaders to ignite their passion, transform their habits, and elevate their performance, helping them unlock their God-given potential and make a lasting impact on their lives and organizations.
Sign up for NLE January 17-19, Tacoma WA
https://themichaelmcintyre.com/next-level-experience/
Connect with Dean
dean@deansmithcoaching.com
Websites:
www.livetoforgive.com
www.deansmithcoaching.com
Social Media Links:
Facebook: Dean Eric Smith
Instagram: dean_eric_smith
To get a copy of Dean’s new book, The Forgiveness Habit, go to: https://a.co/d/h6Q5DAr
The award-winning documentary, Live To Forgive, captures Dean’s journey to forgive,
reconcile with, and help save the life of the man that murdered his mother when he was
12 years old. www.livetoforgive.com
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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/
Monday Dec 02, 2024
Monday Dec 02, 2024
Does Chicken Soup really help? Chicken soup as a therapy can be traced back to 60 A.D. and Pedanius Dioscorides, an army surgeon who served under the Roman emperor Nero, and whose five-volume medical encyclopedia was consulted by early healers for more than a millennium.
Boost Your Immune System
Sleep
Healthy eating (nutrients)
Movement - at least 150 minutes each week of moderate-intensity physical activity. If the weather forces you inside, try an indoor physical activity, like yoga or aerobics. It’s also a great time of year to join a gym or create an in-home gym in your basement or garage.
No smoking
Decrease ETOH
Manage stress
Increase fruits and veggies
Hydration - LMNT, Beam mineral & electrolytes
http://elementallabs.refr.cc/robinmccoy
https://www.beamminerals.com
Heat & light therapy
Supplementation:
Zinc
Vitamin C
D3
Elderberry
Beekeepers Naturals (propolis)
https://www.nutramedix.com/products/samento-1oz
Samento benefits are numerous. Recognized for promoting a balanced immune system, Samento is also an amazing antioxidant support supplement that may provide brain and memory support, healthy blood pressure support, and immune supportᶧ.
Also, treatment of gastrointestinal disorders . It is an herb prescribed to treat inflammatory intestinal conditions, such as Crohn’s disease, Irritable Bowel Syndrome or Ulcerative Colitis.
https://www.nutramedix.com/products/houttuynia-microbial-defenseHouttuynia is a liquid extract made from the leaves of the Houttuynia cordata plant. This powerful liquid supplement that is commonly used to support gut health, and may also provide immune system and detox supportᶧ.
Immunizations:
Covid
Flu
RSV
PNA
Tdap (tetanus, diphtheria and pertussis/Whooping cough) every 10 yrs, unless pregnant.
Dress for the weather
If you’re planning an outdoor physical activity, check the forecast in advance and dress accordingly. Wearing layers of comfortable clothes that you can remove easily will help keep you from overheating.
Washing your hands frequently
Wiping down surfaces
Avoid touching the eyes, nose and mouth
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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/
Monday Nov 25, 2024
Monday Nov 25, 2024
Gratitude is the greatest of all attitudes
Gratitude changes who you are
Gratitude changes what you see.
Gratitude changes what you say
Gratitude changes who you do life with
Gratitude is a powerful weapon of war
According to UCLA Medical: Research shows that practicing gratitude — 15 minutes a day, five days a week — for at least six weeks can enhance mental wellness and possibly promote a lasting change in perspective. Gratitude and its mental health benefits can also positively affect your physical health.
Health Benefits:
Reduces Depression
Lessens Anxiety
Supports Heart Health
Relieves Stress
Improves Sleep
Tips for practicing gratitude:
Writing it down: Take time either at night or in the morning to write down something that went well. Dedicate a notebook or journal to gratitude so you can reflect and remind yourself of those moments.
Hitting pause: Many of us reflexively say, “thanks” often. Next time you hear yourself say it, stop and pinpoint precisely what you are thankful for.
Redirecting your thoughts: You may feel negative or frustrated during the day. When that happens, step back and shift your focus to a positive aspect of the situation.
Sharing your gratitude: Send a quick note telling someone why you are thankful for them or encourage your family to share something they’re grateful for each night at dinner.
Numerous studies demonstrate how gratitude journaling can increase one’s happiness. Others show that inflammation in one’s body can decrease. Each study offers insights into how a person can improve their overall health and wellbeing.
There’s no wrong way to keep a gratitude journal, but here are some general ideas as you get started.
The goal of the exercise is to remember a good event, experience, person, or thing in your life—then enjoy the good emotions that come with it.
9 Gratitude Writing Tips
As you write, here are nine important tips:
Be as specific as possible—specificity is key to fostering gratitude. “I’m grateful that my co-workers brought me soup when I was sick on Tuesday” will be more effective than “I’m grateful for my co-workers.”
Go for depth over breadth. Elaborating in detail about a particular person or thing for which you’re grateful carries more benefits than a superficial list of many things.
Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
Try subtraction, not just addition. Consider what your life would be like without certain people or things, rather than just tallying up all the good stuff. Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive—try not to take that good fortune for granted.
See good things as “gifts.” Thinking of the good things in your life as gifts guards against taking them for granted. Try to relish and savor the gifts you’ve received.
Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.
Revise if you repeat. Writing about some of the same people and things is OK, but zero in on a different aspect in detail.
Write regularly. Whether you write every other day or once a week, commit to a regular time to journal, then honor that commitment. But…
Don’t overdo it. Evidence suggests writing occasionally (1-3 times per week) is more beneficial than daily journaling. That might be because we adapt to positive events and can soon become numb to them—that’s why it helps to savor surprises.
Gratitude helps people refocus on what they have instead of what they lack.
'And your hearts will overflow with a joyful song to the Lord. Keep speaking to each other with words of Scripture, singing the Psalms with praises and spontaneous songs given by the Spirit! Always give thanks to Father God for every person he brings into your life in the name of our Lord Jesus Christ.' Ephesians 5:19-20
'And in the midst of everything be always giving thanks, for this is God’s perfect plan for you in Christ Jesus. ' 1 Thessalonians 5:18
'Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Philippians 4:6
'What harm could man do to me? With God on my side, I will not be afraid of what comes. My heart overflows with praise to God and for his promises. I will always trust in him. So I’m thanking you with all my heart, with gratitude for all you’ve done. I will do everything I’ve promised you, Lord. For you have saved my soul from death and my feet from stumbling so that I can walk before the Lord bathed in his life-giving light. ' Psalms 56:11-13
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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/
Monday Nov 18, 2024
Monday Nov 18, 2024
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/
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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/
Monday Nov 11, 2024
Monday Nov 11, 2024
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
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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/
Monday Nov 04, 2024
Monday Nov 04, 2024
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
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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/
Monday Oct 28, 2024
Monday Oct 28, 2024
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
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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/
Monday Oct 21, 2024
Monday Oct 21, 2024
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
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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/
Monday Oct 14, 2024
Monday Oct 14, 2024
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
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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/
Monday Oct 07, 2024
Monday Oct 07, 2024
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
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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/
Monday Sep 30, 2024
Monday Sep 30, 2024
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
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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/
Monday Sep 23, 2024
Monday Sep 23, 2024
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
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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/
Monday Sep 16, 2024
Monday Sep 16, 2024
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.
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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/
Monday Sep 09, 2024
Monday Sep 09, 2024
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
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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/
Monday Sep 02, 2024
Monday Sep 02, 2024
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!
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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/
Monday Aug 26, 2024
Monday Aug 26, 2024
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.
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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/
Monday Aug 19, 2024
Monday Aug 19, 2024
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
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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/
Monday Aug 12, 2024
Monday Aug 12, 2024
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
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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/
Monday Aug 05, 2024
Monday Aug 05, 2024
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
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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/
Monday Jul 29, 2024
Monday Jul 29, 2024
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.
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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/
Monday Jul 22, 2024
Monday Jul 22, 2024
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/
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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/
Monday Jul 15, 2024
Monday Jul 15, 2024
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/
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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/
Monday Jul 08, 2024
Monday Jul 08, 2024
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.
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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/
Monday Jul 01, 2024
Monday Jul 01, 2024
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
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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/
Monday Jun 24, 2024
Monday Jun 24, 2024
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/
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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/
Monday Jun 17, 2024
Monday Jun 17, 2024
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
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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/
Monday Jun 10, 2024
Monday Jun 10, 2024
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
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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/
Monday Jun 03, 2024
Monday Jun 03, 2024
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
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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/
Monday May 27, 2024
Monday May 27, 2024
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
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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/
Monday May 20, 2024
Monday May 20, 2024
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
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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/
Monday May 13, 2024
Monday May 13, 2024
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.
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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/
Monday May 06, 2024
Monday May 06, 2024
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!
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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/
Monday Apr 29, 2024
Monday Apr 29, 2024
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
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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/
Monday Apr 22, 2024
Monday Apr 22, 2024
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
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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/
Monday Apr 15, 2024
Monday Apr 15, 2024
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
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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/
Monday Apr 08, 2024
Monday Apr 08, 2024
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
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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/
Monday Apr 01, 2024
Monday Apr 01, 2024
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
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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/
Monday Mar 25, 2024
Monday Mar 25, 2024
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.
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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/
Monday Mar 18, 2024
Monday Mar 18, 2024
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
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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/
Monday Mar 11, 2024
Monday Mar 11, 2024
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/
Monday Mar 04, 2024
Monday Mar 04, 2024
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/
Monday Feb 26, 2024
Monday Feb 26, 2024
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/
Monday Feb 19, 2024
Monday Feb 19, 2024
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/
Monday Feb 12, 2024
Monday Feb 12, 2024
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/
Monday Feb 05, 2024
Monday Feb 05, 2024
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/
Monday Jan 29, 2024
Monday Jan 29, 2024
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/