Heal Nourish Grow Podcast

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan speaks with holistic nutritionist Meg Gage about her personal journey with acne and how it led her to help others. Meg discusses the multifaceted nature of acne, emphasizing the importance of mindset, gut health, and customized skincare approaches. She shares insights on how stress and limiting beliefs can impact skin health and offers practical tips for listeners to start their healing journey. The conversation highlights the need for a holistic approach to acne treatment, integrating mental, physical, and emotional well-being. Connect with Meg to learn more at her website. Takeaways Everyone has the potential to heal acne, regardless of their past experiences. Mindset is crucial in the healing process; negative beliefs can exacerbate skin issues. The body communicates through symptoms, and understanding this can aid healing. Gut health plays a significant role in skin conditions like acne. Customized skincare is essential for effective acne treatment. Stress management is vital for overall health and skin clarity. Watch on YouTube https://youtu.be/Hv7zOyux71E Episode Transcript Cheryl McColgan (00:01)Hello everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Meg Gage. I hope I got that right, it's spelled a little differently. And she has a really interesting health history. She's a holistic nutritionist. She specializes actually in acne, I guess, prevention and treatment. And as you can see by her skin, I mean, it looks amazing here if you're watching on video. So if you can't see it, maybe pop over to YouTube. Meg (00:08)You did. Cheryl McColgan (00:30)But it wasn't always this way Meg, right? So I'd love it if you could just start by sharing a little bit of your history, your health journey, and then we'll eventually get into how you came to figure out like how to get rid of acne. So welcome. Meg (00:45)Thank you. Yeah, it's quite the journey. feel anyone who becomes a healer always has quite their own story as to how they got there. But yeah, ever since I was five, I just dealt with multiple traumas and that kind of stress of living in prolonged kind of fight flight breathe since I was little showed up very physically for me in a lot of symptoms, one of which was long standing acne. since I was 12 and others were chronic pain, chronic fatigue, a lot of misdiagnosed disease of like fibromyalgia and chronic fatigue syndrome. All the while at that point when I was 12 being put on hormonal birth control without any kind of questions asked, that's just what we did back in those days. So, you without having many cycles of my own, I was just put on these synthetic hormones as well. And kind of throughout dealing with major health issues over the years and a couple of car accidents and whiplash and PTSD and concussions, my acne was always such a consistent thing in the background. And when I came off hormonal birth control without any prep work or understanding that after a decade, this might have crazy impacts on my hormones when they try to kind of rebalance themselves, my acne exploded into very cystic hormonal me all over my face, all over my back, all over my bum, very painful. And it really just started my quest in kind of the natural healing world. And for the next five years, I tried everything from, you know, naturopaths to nutritionists to Chinese medicine practitioners to herbalists to acupuncture, all in a quest kind of to heal my skin and nothing worked. And it was a very frustrating journey. I was spending upwards of $30,000 on this. It felt like a full-time job, distress when you're kind of putting 100 % of your effort into healing something for it not to work. And then just seeing so many practitioners that were telling you so many, so many varying things. And I just… got to a point where I was like, need to do this myself.

In this conversation, Cheryl McColgan shares her journey of preparing for a NPC Fit Model bodybuilding competition at the age of 52. This episode is in vlog format and best viewed on YouTube although it's still being released as an audio podcast. She discusses her training regimen, nutritional strategies, and the mental challenges she faces throughout the process. Cheryl emphasizes the importance of protein intake, understanding ketosis, and the role of supplements in her routine. She also reflects on her daily activities, meal preparations, and the significance of maintaining a healthy body fat percentage while training for the fit model competition. Takeaways Challenging oneself can lead to personal growth. Nutrition plays a crucial role in competition prep. Understanding individual carbohydrate needs is essential. Daily routines can help manage energy levels during prep. Supplementation can enhance performance and recovery. Protein intake should be prioritized for muscle synthesis. Meal prep can simplify tracking macros. Finding enjoyable foods can make dieting easier. Maintaining a healthy body fat percentage is important for women. It's important to listen to your body during training. https://www.youtube.com/watch?v=IWat2qgDcsE Episode Transcript New NPC Fit Model Division Cheryl McColgan (00:00.504)So I'm back a little later in the day here getting ready to make my dinner, but I realized when I started editing the video that I did not really set this up very well. So I wanna put this at the beginning. I am sharing with you a day in what I've been doing for the last almost 10 weeks now. And that is training, eating, losing fat for possibly competing in the fit model category in the NPC. When I thought about this in the, well first of all, thinking about doing this at age 52 is quite daunting, never having been stepped on stage before in a bodybuilding competition. But if you wanna learn more about that thought process, I have another podcast that I did on that and I'll link that down below. But basically, I'm still not 100 % certain that I'm. to do it, but I've been training, eating, doing fat loss for last 10 weeks as if I am definitely going to do it. So it's just a little scary and that's the only reason I'm thinking about not doing it. I think it'll be fun in a lot of ways. I think it would be a great experience and I'm all about challenging myself and putting myself out of my comfort zone. So that's why I started it. anyway, so this is kind of just my day, how I've been training, how I've been eating, bio hacks that I do, supplements that I use, all that kind of good stuff that will all be here in the video. Yeah, I don't normally do vlogs, so this is totally new format for me, but hopefully you'll find it helpful or somewhat entertaining or maybe while you're trying to get through your cardio, you'll be watching this video, which is how I've been getting through a lot of my things that I've been doing over the last several weeks, listening to podcasts, watching videos, watching other people talk about their preps and things like that. Cheryl McColgan (01:55.946)So without further ado, let's move on to my day. Hey everyone, good morning. This is going to be a totally different kind of video for me. I've never done one of these before, but I thought I would take you through a day in the life of prep. So you can see a little bit what it's more about, get some of my feelings on it. Yesterday was a particularly difficult day. So we made it through, woke up this morning. Actually, the first thing I do in the morning that I did not video is get on the scale because that's what you do you're tracking and I… this morning, so despite yesterday being an awful day, we did have progress, at least in the sense of what the goal is right now, is moving that body fat down. So now, I'm just going to make some coffee, do some fasting cardio,

In this episode, Cheryl McColgan shares her personal journey in health and wellness, focusing on the importance of muscle mass, protein intake, and the development of consistent habits. She discusses her experience with weightlifting, the potential of competitive bodybuilding, and the role of coaching in achieving fitness goals. Cheryl also addresses the challenges of fat loss and the daily commitment required to maintain a healthy lifestyle, emphasizing that it's never too late to start lifting and pursue personal goals. Episode mentioned: Motivation is Overrated: How to Crush Your Goals Without It Takeaways Every meal is an opportunity to stimulate muscle growth. Optimal protein intake is crucial for muscle maintenance. Building habits is more important than motivation. It's never too late to start lifting weights. Diet fatigue can impact your commitment to goals. Having a coach can provide accountability and guidance. Setting specific goals helps maintain focus in fitness. Muscle mass is vital for longevity and quality of life. Transitioning to a new gym can reinvigorate your fitness journey. Daily commitment is key to achieving health and wellness goals. Episode transcript: Cheryl McColgan (00:01.806)Hey everyone, welcome to the Heal Nourish Row podcast. I am Cheryl McColgan, your host and founder of Heal Nourish Row. And my apologies for showing up on here looking a bit disheveled, but I just finished my basement workout. And so while this is on my mind, I thought I would get this recorded for you. So it's something I've been wanting to share for a little while. And I actually started to record it yesterday, but it was such a weird day. I had gotten some crazy news and It was just, I was not in good head space. So thought I'd revisit it today and try to put together my thoughts for you a little bit more coherently. But anyway, just in case you haven't listened to previous episodes, I will give you some background here. So, you know, the whole channel and the whole podcast is focused on health and wellness, and that's probably how you found it if you're listening to this. But pretty much my whole life I've been involved in health and wellness in some way. And over the years I have dabbled in lifting kind of on and off, but I've never gotten to stick until the last couple years here. I finally I'm over 50 now and I'm like, well, this whole push in social media and in education for older people about maintaining their muscle mass and how it really relates to longevity and just overall. you know, however long you are going to live, living your life well, because you can function on your own when you have muscle. And it's really an epidemic right now of sarcopenia, which is the lack of muscle mass as you get older, as well as obesity and many other things, but a lot of things that are just really preventing people from living well into their older years. And so having seen, you know, various people over my life and having been blessed with still being healthy at this point after watching my dad battle cancer and things like that. I'm like, owe it to myself to really take this on and finally commit to maintaining my muscle. So that is what I've been working on the last several years. And it started with really just Cheryl McColgan (02:10.913)getting optimal protein and making that a big focus. And so if you've followed my content for a while, I've been talking about that just in case you have not heard this before. I want to make sure I put this out there. Every meal that you eat is an opportunity to stimulate muscle protein synthesis, which is the process by which your body maintains and builds muscle mass. And in order to stimulate that, you need about 30 grams at least of protein at each meal. is that will include about three grams of leucine, which is thought to be the amino acid that really stimulates muscle building. And then as you get older,

In this episode, host Cheryl McColgan interviews mental health professional Celeste Rains-Turk. She specializes in helping individuals improve their relationship with food and body image. Celeste shares her personal journey of overcoming disordered eating and how it inspired her to help others. The conversation delves into the complexities of disordered eating, the impact of body positivity movements, and the importance of mindfulness in achieving a healthy relationship with food. Celeste emphasizes the need for a balanced approach to health and fitness, advocating for self-love while also recognizing the importance of caring for one's body. The episode concludes with practical strategies for changing food associations and fostering a healthier mindset around eating. Celeste shares insights on diet breaks, the impact of choices on long-term health, and offers resources for improving food relationships, including coaching programs and an upcoming wellness retreat. Connect with Celeste and learn more about the upcoming retreat at celestial.fit and follow her on Instagram. Takeaways Many individuals struggle with their relationship with food and body image. Disordered eating can often go undiagnosed due to its complex nature. Mindfulness can significantly improve self-esteem and body image. The body positivity movement has both positive and negative implications. It's essential to focus on health and longevity rather than just aesthetics. Self-love should not lead to self-destructive behaviors. A balanced approach to nutrition is key for long-term health. Understanding food relationships is crucial for emotional well-being. The cycle of restriction and bingeing can be interrupted by trust in oneself. The power of choice allows for healthier eating habits without guilt. Diet breaks can provide mental relief and improve long-term results. Watch on YouTube https://youtu.be/vcAQRWNmSbs Episode Transcript Cheryl McColgan (00:00.494)Hi everyone. Welcome to the Heal Nourish Grow podcast. Today I am joined by the lovely and very smiley Celeste Rains-Turk and I am really excited to chat with her today because she is a mental health professional. She specifically deals a lot with helping people with their relationship with food, has so many free resources for that and so many programs. And in addition to that, she is a prolific podcaster and I've basically been pod-stalking her for the last two or three months. Celeste Rains-Turk (00:07.45)You Cheryl McColgan (00:30.294)I know a lot about Celeste, but now I'm going to share that with you guys, because I just think she is a really amazing source of information and really a light in the world of health and fitness. So Celeste, all that being said, welcome to the show. And could you just share with people a little bit about yourself? How did you become attracted to this mental health work and what lights you up about doing this kind of work? Celeste Rains-Turk (00:53.403)Well, first of all, thank you for having me. I like your vocabulary usage. It's great. So what I'll start with what lights me up about this work because I think that lends insight into what got me into it. So what lights me up most about the work that I do is seeing people achieve something they didn't think was possible. So a lot of the people that I work with, they come to me almost on a last hope, a last resort. thinking is there any way I can actually heal my relationship with food and my body without sacrificing my fitness and physique goals? Because so many of them have been told by fitness professionals or mental health professionals that they cannot do both and I want them to know that they can. So it is incredibly rewarding for me to see them actually achieve that goal. That is amazing because they don't expect to do that. Now, as far as what got me into it was I personally Cheryl McColgan (01:32.974)been pulled by.

In this episode of the Heal Nourish Grow podcast, Dr. Chris Rhodes, a nutrition scientist, discusses his journey into the fields of longevity and fasting. He explains the significance of autophagy and shares his personal experiences with fasting. Dr. Rhodes also introduces Mimio, a product designed to mimic the benefits of fasting at the molecular level, and discusses the clinical studies that support its efficacy. The conversation delves into the science behind Mimeo's ingredients and their roles in promoting healthspan and longevity. Visit Mimio to learn more and get an awesome discount! Takeaways Fasting can activate longevity bio programs within our cells. Autophagy is a crucial process for cellular health and longevity. GLP-1 drugs like Ozembic may positively impact longevity pathways. Mimeo is designed to mimic the benefits of fasting without actual fasting. Clinical studies show Mimeo can improve metabolic health markers. The formulation of Mimeo includes powerful anti-aging molecules. Nicotinamide plays a key role in cellular energy and metabolism. Using Mimeo can enhance the benefits of shorter fasting periods. Maintaining a balance between mTOR activation and fasting pathways is essential for health. https://youtu.be/CidbXEJcj3k Episode transcript Cheryl McColgan (00:00.834)Hey everyone. Welcome to the Heal Nourish Grow Podcast. I don't even know the name of my own podcast. It's loving my words today. But anyway, I'm really excited about today's guest. I'm here with Dr. Chris Rhodes and he is a nutrition scientist. I'll let him better describe himself, but you will have heard his full bio, of course, before this, but I always like to start out, Dr. Rhodes, with just having you kind of share in your own words, what brought you into this space? What made you passionate about working with Mimeo Health and the technology there. Like what led you to this point? Dr. Chris Rhodes (00:32.962)Yeah, great question. Really happy to be here, Cheryl. Thanks for having me on. really got me interested into the longevity space, the healthy aging space, and eventually the fasting space was coming out of college. I got my BS in biochemistry from Leroy LaMaria Mount University, but like a lot of college kids didn't really know what I wanted to do there. So to try and figure that out, took an immunology fellowship at Stanford, just kind of pouring through all the research I could get my hands on going to all these seminars, and eventually came across the longevity research. And I thought that was so fascinating because it was this thing that used to be relegated to myth and legend, right? It was like Ponce de Leon and the Fountain of Youth. And now it's this very active, very rigorous area of scientific research with a ton of funding and a ton of companies and a ton of government and scientific attention on it. And it's one of those things that helps with everything, right? If you can solve aging, then you can pretty much also solve disease because by and large, most young folks don't get disease. really see that aging is something that's an underlying factor in every disease that happens. So if you can tackle these fundamental issues of aging at the cellular level and really slow that process down, then you can not only potentially enhance lifespan but also healthspan at the same time, which I think is what we're all really going for, living our lives as well as possible and as best health as possible for as long long as we can. When you're in the healthy aging and longevity space, eventually you come across fasting because fasting is one of the only ways that we know of to reliably extend lifespan and health span helps to treat, prevent, or delay most major diseases. And the reason why that was so fascinating to me is because it does all of that without actually adding anything into the system, right? So it's not this superfood or this wonder drug that's doing al...

In this episode, Cheryl McColgan interviews Vitalijus, co-founder of Pulsetto, discussing the importance of sleep, stress resilience, and the role of the vagus nerve in health optimization. Vitalijus shares his personal journey into biohacking, including a 200-night sleep experiment that revealed key insights into improving sleep quality. The conversation delves into the science behind stress resilience, the vagus nerve's function, and how devices like Pulsetto can aid in relaxation and recovery. Vitalijus emphasizes the significance of personal experimentation in health and the growing importance of mental health in today's world. Read more about Pulsetto and purchase with our discount here. Takeaways Vitalijus conducted a 200-night sleep experiment to improve his sleep. Key factors for better sleep include darkness, temperature, and minimizing disturbances. Stress is a major factor affecting sleep quality and melatonin production. The vagus nerve plays a crucial role in connecting the brain to internal organs. HRV (Heart Rate Variability) is a key metric for measuring stress resilience. Biohacking allows for personal experimentation to find what works best for individual health. Mental health is increasingly important in managing stress and overall well-being. Using devices like Pulsetto can help activate the vagus nerve for relaxation. Athletes can benefit from vagus nerve stimulation for recovery and performance. Small changes in sleep habits can lead to significant improvements over time. Watch on YouTube https://youtu.be/YGxZvO67bLM Episode transcript Cheryl McColgan (00:01.07)Hi everyone. Welcome to the Heal Nourish Grow podcast. Today I'm joined by Vitalius and I got the first name going pretty good. I'm not even going to attempt the last name, so I'll let him share that. And of course you will have heard it in the bio here prior to the recording. But welcome to the show today. We're going to talk about all things kind of Vegas nerve, what that even is, why it's relevant to you as a person out there listening to this. And Vitalius has a big interest in sleep and kind of a past with some things where he was super into biohacking. this is really pretty interesting. So, Vitalius, all that being said, we start by you just sharing a little bit about yourself and your background in the biohacking? And I would love to really chat about that sleep experiment you did, because that was quite impressive what you did with that. Vitalijus (00:45.603)Yeah, so before I created Pulsetto, am one of the co-founders of this company. I was working in corporate world and basically in the sleep industry. I was working in different countries, in different locations and I was responsible for sleep products. So naturally, sleep topic was always somewhere near, you know, but you know, one day I decided to go deeper to this topic. I had some issues with sleep also. So it was like, I was working in sleep industry, but at the same time I was sleeping bad, you know, I was working like a crazy for 16 hours and etc. And then when I was 29, I got panic attacks and Xanax and it was terrible experience. Cheryl McColgan (01:10.178)Yeah. Vitalijus (01:34.605)that I remember that I said, okay, I need to change something. And the starting point was sleep, yeah, because I was near this field and topic and etc. So what I did basically at that moment, I just took around 70 factors, which has some kind of scientific publications, know, and etc. 70 things. I will explain what those things mean. And I took those things I just listed. And then, you know, I started this kind of 100 night experiment, which means that I took one thing from those 70 lists. Yeah. And then three evenings in a row, I consume this thing. And I was imagining my aura at that moment, was like, what users It was not like a scientific study, but you know I saw some trends and how it's affecting my trends and etc So t...

In this episode, Dr. Lloyd Glauberman shares his journey into psychology and hypnotherapy, discussing the importance of sleep, the obesity epidemic, and introduces the concept of lifestyle intelligence. He emphasizes the need for tailored approaches to behavior change and the innovative tools available for personal development, including his app that combines storytelling and hypnosis. Connect with Dr. Glauberman through his website and you can download his app on the Apple store with a free 30 day trial. Watch on YouTube https://youtu.be/Fj7-RmxzQ5Q Takeaways Hypnosis is a common state we experience daily, often without realizing it. Sleep is crucial for cognitive function and emotional regulation. The obesity epidemic is influenced by lifestyle choices and sleep deprivation. Lifestyle intelligence is about understanding and improving our health behaviors. Self-esteem has shifted from real-life interactions to social media validation. Hypnosis can be effective when tailored to individual needs. The brain cleans itself during sleep, highlighting its importance for health. Healthy behavior skills should be integrated into early education. Show Transcript Cheryl McColgan (00:01.038)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Dr. Lloyd Globberman, but he has generously said that I should call him Lloyd during the show. but just so you know, he is a doctor. Of course you heard that in his official bio, but Lloyd, I'd really love if you could share with the audience now, just in your own words, what got you into this line of work and what got you interested in helping people with their health and wellness? Lloyd Glauberman (00:25.712)I stumbled into the profession of psychology after I graduated from college. And at the time, in addition to being in college, I played drums in a rock and roll band. And like everybody else, I wanted to be a rock star. However, as the fact that we're talking right now just lets everybody know that never happened. So I had to figure out something else. And it was during that time when Vietnam War was still in. Cheryl McColgan (00:39.82)Of course! Cheryl McColgan (00:46.606)you Lloyd Glauberman (00:55.322)in play and the only way to avoid being involved with that in an appropriate fashion was to work for the government in the health professions in some kind of way. And I stumbled across a job at the Massachusetts Mental Health Center, which was a psychiatric facility for residents of Harvard. So it was an up-tempo, really smart bunch of folks kind of thing. And so I walked in, off the street, went upstairs to the person who was in charge of personnel and I said, you by chance don't have any jobs available, do you? For people who might want to begin a career. And they said, did you graduate college? And I said, yeah, seven days ago. They said, fine. When can you start? What? do mean, when can I start? I'm not even sitting down in your office. I said, are you actually hiring me right now? She said, Yeah, you look like you can do the job. Monday. Okay. That started my career, that bizarre set of circumstances. So I get there and I am now a psychiatric aid helping deal with and support people who have severe emotional problems, obviously, because they've been hospitalized. And I was getting very nice feedback from the staff, from the nurses who had been there for decades, from the psychiatric residents. said, you know, you should go into the business. Hence. I did. I started applying to graduate school. I got married early. My wife and I moved to California and I bumbled and stumbled through the whole process and finally got my doctorate from Syracuse in 1976. Came to New York, took the licensing exam and here we are decades later and I'm still involved in the business and it's still enjoyable even though I'm a new Cheryl McColgan (02:48.13)That's an amazing story.

I've been planning to do this Hume Health review for a while, but I wanted to wait until I'd used it for six months. During this time, I got three DEXA scans to compare the results to the Hume Health Body Pod scale. According to the manufacturer, the Body Pod correlates within three percent of a DEXA scan. For this Hume Health vs DEXA review, I thought it would be easier to present my thoughts in a video/audio form so I can share it with my podcast audience as well. If you prefer to read it the transcript is below and I'll be updating this page shortly with a written review. If you decide to try the Hume Body Pod, use code HEALNOURISHGROW at checkout to receive an extra discount that stacks on top of their sales! In this episode I discusses the importance of daily weigh-ins and how they can be a valuable tool for tracking body composition over time. However, just knowing your weigh isn't enough, especially when you're actively working to build muscle and lose fat. I share my thoughts on various body fat scales I've used in the past as well as most recent experience with the Hume Health Scale. Using the three DEXA scans I got during the same time, I compare the accuracy and utility of using a home body composition scale. I also share tips and tricks on how to get the most accurate readings from your Hume Body Pod. I also provide practical tips for maintaining muscle mass while managing weight, highlighting the significance of protein intake and consistent tracking. https://youtu.be/gb4NKuS--ek Link to Document Podcast Transcript Cheryl McColgan (00:01.262)Hey everyone, welcome to the Heal Nourish Grow podcast. Today I am going to discuss a product that I've been using for a while and this will be a little bit different of a podcast episode, although it will weave in some of the tools that I've used over the years to be consistent. And one of those things is the simple body scale. So I'm one of those weirdos that I weigh every single day. I just look at it as data. And I really feel like over the years, this is what's helped me be really consistent and not gain or lose too much weight in any one given time. I know a lot of people are not very excited about using a scale or having daily weigh-ins, but I really do think it's a valuable tool if you're a person that can just treat it as data and not allow whatever the number on the scale says to wreck your day, basically. Because body weight is so dependent really on just day-to-day hydration, whether or not you had a salty meal the night before, that sort of thing. And so what I've noticed over the years is that literally my weight can fluctuate within a week of anywhere from a pound or almost the same every day all the way up to a five pound difference, just depending again, mainly on hydration. if you can look at it that you know, People will often say this and it drives me nuts. I gained three pounds this week or I gained three pounds yesterday and it's like you really didn't. You didn't gain three pounds of fat overnight. You probably just ate something really salty the day before. So what's really important is more the idea of tracking your weight over time and looking for trends and having the ability to have a weekly average or something like that with your weight. So you really just want to look at it as data and not let whatever that number is on any given day rule your world. The other reason that we need to be concerned about body weight and why just a regular scale is not all that useful is because there's never been a really great way to track your body composition using a regular scale. So your regular scale just tells you your weight. It doesn't tell you anything about how much percent fat you have or how much muscle you have. Cheryl McColgan (02:22.606)or anything like that. as I've been going through my little weightlifting consistency thing over the last 18 months, you know,

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan discusses how to stay on track with your 2025 goals, emphasizing the importance of consistency over motivation. She shares strategies for creating manageable goals, habit stacking, and balancing commitments to ensure success. Cheryl also highlights the significance of time management, mental tricks for habit formation and the value of rewarding progress. Personal reflections and life updates provide a relatable context for her insights. I She also shares her experiences and insights from a recent vacation, focusing on travel challenges, dietary choices, and fitness management. She discusses the importance of maintaining an active lifestyle while traveling, the balance between indulgence and health and the significance of consistency in fitness routines. Takeaways Motivation can fluctuate; focus on building habits instead. Consistency and commitment are key to achieving goals. Start with small, manageable goals to avoid overwhelm. Habit stacking can help integrate new habits into your routine. Evaluate your goals to ensure they are realistic and achievable. Balance your commitments to avoid setting yourself up for failure. Investing in time-saving solutions can enhance your wellness journey. Sleep is crucial for recovery and overall health. Use mental tricks to overcome resistance to starting workouts. Reward yourself for progress to maintain motivation. Baggage capacity issues can disrupt travel plans. Consistency in diet and exercise is key to health. Listening to your body is crucial for injury management. Aging affects fitness goals and recovery time. Balance indulgence with healthy choices while traveling. https://youtu.be/PJxtI424Rhw Episode Transcript Cheryl McColgan (00:01.134)Hello everyone, welcome to the Heal Nourish Grow podcast. And also happy 2025. I don't think I've gotten to officially say that even though there has been an episode out this year. Anyway, today I just wanted to chat with you about how to stay on track with your 2025 goals. A lot of people set New Year's resolutions or even if you don't set a strict resolution, there might be some things that you are trying to work on in the new year and this is one of my favorite topics because I feel like everybody thinks they want to wait until they get motivated to do something. motivation waxes and wanes. And I speak to this 100 % from experience because over the years, my motivation in area of health and wellness has been lacking. But that doesn't prevent me from doing the things I know I need to do and that I should do. And that's because I think motivation is really overrated. It's more about creating your habits and then having just consistency and commitment over motivation. And that's really what will help get you to your goals. And one of the things that I find and I haven't been doing much coaching lately. I'm actually thinking about opening that up again. So if that's something that you're interested in, please get in touch and let me know. You can just email me at info at heelnourishrow.com. But one of the things that I've noticed in the past, and I've heard many, many other coaches and people in the wellness space say this, that the thing that people kind of get hung up on the most, particularly with New Year's resolutions, is that they try to bite off way more than they can chew. And so what happens is for maybe the first couple weeks of the year, you stick with whatever your new routine is. I'm going to eat right, I'm going to exercise four times a week, I'm going to drink more water, all this. And so you might stay with it for a couple of weeks, but it all becomes very overwhelming. And so instead of moving forward, you just feel overwhelmed and you kind of quit altogether and not taking any of those habits where if you do some things like habit stacking, and I'll talk more about what that is shortly,...

In this episode of the Heal Nourish Grow podcast, Cheryl interviews Kerry Mann, who shares his transformative journey of losing 100 pounds and overcoming severe health issues through dietary changes. Kerry discusses his struggles with depression, anxiety, and various health conditions, and how he discovered the ketogenic and later the carnivore diet, which significantly improved his mental and physical health. Kerry also shares his documentary that aims to highlight the healing power of a proper human diet and the stories of others who have experienced similar transformations. Find Kerry at https://healinghumanity.movie/ and @homesteadhow on social media and YouTube. Takeaways Kerry lost 100 pounds and overcame depression and anxiety. The ketogenic diet and later carnivore, was life-changing for Kerry. Kerry is passionate about sharing his story through a documentary. He emphasizes the importance of diet in mental health. Kerry's documentary features real stories of transformation and benefits of the "proper human diet." Watch on YouTube https://youtu.be/PUwAE9wIz5s Episode Transcript Cheryl McColgan (00:00.952)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Carrie Mann and he has a really amazing story that includes a hundred pounds of weight loss and he is now working on a documentary and I just think he has a really interesting background so I was really excited to share his story with you. So welcome Carrie and if we could get started by you just sharing. First of all, don't think I said in that like how you ended up. losing the weight and it's kind of a thing that is very popular right now. I think that a lot of people have heard about. So when it gets to that point, I would love to have you share how you found that and why that ended up working for you. So welcome, Carrie. Kerry (00:42.586)Thank you so much Cheryl, I appreciate it. Yeah, I'm down 100 pounds since my heaviest, overcame all sorts of health issues. For me, I actually, found the ketogenic diet maybe 10 or 15 years ago and it was kind of life changing for me back then. It was the only thing that had really worked for me. I had depression, I had anxiety, I was diagnosed with IBS. I sleep apnea. I went in for a sleep study and I had to get a CPAP machine. My stomach was just always hurting. No matter what I would eat, I tried many different types of diets, low FODMAP, plant-based diet, and my stomach was always bothering me. I ended up having a couple of kidney stones a few years ago. had my gallbladder was kind of borderline and the doctor was like, you could take it out or you could leave it. And I said, I have so many stomach issues. Let's take the gallbladder out. And then like two years after that, I lost my appendix. It burst on the operating room table. Could have killed me. Like, thankfully I went in for the hospital. I was actually thinking I was having another kidney stone, but I went in just before they were going to do surgery on the appendix, it burst. And just had a whole bunch of health issues. I had arthritis in my foot. They said it was gout and it hurt so bad I could barely walk on it. And then amongst all that my weight just kept going up the biggest issue for me was mental health depression and anxiety for 10 or 15 years. I tried every antidepressant anti-anxiety medicine and Just never got better for me the medication Sort of made me feel like a zombie I kind of felt numb to it But I I just didn't feel like myself and the really deep dark depression kind of never went away But when I found keto, which was 10 or 15 years ago, I was watching a documentary on Netflix and I learned about keto for the first time and I tried it. It was the only thing that ever touched my depression. I noticed like, I feel a little better. I feel different. It was a whoa moment. I'm like, I feel different than I have with any of this other medication.

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan interviews Ian Anderson, founder of the Sunnyside app, which focuses on alcohol moderation and mindfulness. Ian shares his personal journey, including his family's struggles with alcohol, and discusses the impact of the pandemic on drinking habits. The conversation highlights the importance of harm reduction and the shift in understanding alcohol use and recovery. Ian explains how Sunnyside works as a tool for individuals looking to build healthier relationships with alcohol. Ian discusses the evolution of Sunnyside, an app designed to help users moderate their alcohol consumption. He emphasizes the importance of personalization, gradual change, and the power of tracking drinking habits. The discussion also covers the upcoming Dry January initiative, which aims to provide inclusive challenges for users looking to cut back on alcohol. Ian highlights the benefits of using Sunnyside, including improved mental health, better sleep, and financial savings, while encouraging listeners to join the community for support and guidance. Go to HealNourishGrow.com/sunnyside to join the free Dryish/Dry January Challenge. You can choose to go fully dry, dry on weekdays or any number of other custom options! Follow Sunnyside on Instagram here. Takeaways The pandemic increased awareness of alcohol health issues. Harm reduction is a crucial approach to alcohol use. AA has a low success rate for long-term recovery. The definition of recovery has evolved to include moderation. Many people want to drink less but don't know how. Tracking alcohol consumption can lead to healthier habits. Sunnyside aims to be a supportive tool for change. Understanding alcohol's health effects can empower better choices. Personalization is key; users set their own goals and track progress. Gradual reduction in alcohol consumption is more effective than immediate cessation. Tracking drinks helps create conscious interference and awareness. Dry January offers various challenges to accommodate different user preferences. Community support enhances the experience of moderating alcohol consumption. Sunnyside provides a safe, anonymous space for users to seek help. The app encourages users to reflect on their drinking patterns and triggers. Sunnyside aims to create lasting behavior change, not just temporary fixes. Watch on YouTube: https://youtu.be/R_bx-oTAY7E Episode Transcript: Cheryl McColgan (00:00.814)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Ian Anderson and this conversation has been a long time coming. He is the founder of Sunnyside, which is a really awesome app that I've been checking out for the last couple of years, because you know I like to bring you guys all the things that will help you in your health and wellness journey. But we're going to save that for little while because Ian has a really interesting backstory and an interesting, I think, perspective on how he created this product to really help people. And so Ian, I'd love for you to share some of that now, maybe first talk a little bit about your professional background and then like what led you to create this product. Ian Andersen (00:37.766)Yeah, absolutely. Well, Cheryl, thanks for having me on the podcast. Like you said, it's been a long time coming. I'm glad we finally got to make this happen. And it's always a pleasure just to be able to meet new audiences and offer, you know, my personal story and whatever wisdom I can offer around alcohol health. It's something that's really important to me. So. The product is Sunnyside and it's an alcohol moderation and mindfulness app. So we will get to that, but I'll tell you a little bit about my story and how it led me to create this product that tens of thousands of people are using. So professional background, I was born and raised in California.

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan speaks with Guy Odishaw about the challenges faced by children in the school system. They discuss the impact of technology on children's behavior, the rising incidence of ADHD, and the importance of regulating the brain to improve outcomes. Guy shares insights into innovative approaches to brain health, including the use of neuromodulation devices that help solve dysregulation in the brain, ultimately aiming to enhance focus and learning in children. Guy discusses the importance of moderating dysregulation in children to improve their learning outcomes. He highlights the positive effects of audio visual entrainment in educational settings, sharing success stories from schools that have implemented this technology. The conversation also addresses the challenges of sustaining such programs and the need for passionate advocates to drive change. Additionally, Guy explains how families can access this technology for home use and emphasizes the importance of integrating it into daily routines for maximum benefit. Find Guy at Cerebralfit.com Takeaways The school system is facing overwhelming challenges post-pandemic. Teachers are often left without adequate resources to manage classroom behavior. The rise in ADHD diagnoses is linked to various factors, including technology. Dopamine regulation is crucial for children's behavior and learning. Neuromodulation devices can help regulate brain function effectively. Parents and teachers can benefit from brain regulation techniques. Simple interventions can lead to significant improvements in children's focus and learning. Regulating dysregulation can significantly enhance learning outcomes. Audio visual entrainment has shown positive results in educational settings. Anxiety reduction leads to improved self-esteem and performance in students. Integrating technology into daily life can enhance its effectiveness. The rental program allows families to try the technology before purchasing. Positive changes in schools can lead to a more engaged classroom environment. Teachers' stress levels decrease when students are well-regulated. The device can benefit multiple users in a household. Watch on YouTube https://youtu.be/aaV_NqUNGmo Episode Transcript Cheryl McColgan (00:00.826)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Guy Otishaw. Easy for me to say, right? It should be easy to say because this is the third time that you've been on this show and happy to have you back. Before we get into the topic of the day, Guy, can you just share with everybody, I've read your official bio of course, like always, but could you just share a little bit of your background and how you got into this work and what makes you so passionate about helping people in the way that you do? Guy Odishaw, CerebralFit (00:30.23)Well, it's great to be back. Thank you. So my background is primarily in integrative medicine and kind of two main tracks for me, my private practice as a practitioner, but then in some ways really my more full-time job, which is building clinics. My biggest clinic was a large integrative medicine clinic with 30 providers kind of across the spectrum of care from allopathic MDs all the way to energy work of various kinds and everything in between. And then my own private practice has been primarily kind of on the orthopedic side, pain, trauma, working on the body. But then over time, I got interested in bioelectric medicine. And then that led me down the path of bioelectric medicine. And then that led me to brains in particular. And now I spend most of my time working directly on the brain with neuroimaging. neurofeedback, neurostimulation, neuromodulation. so, so now my private practice and my clinic life are much more similar as I've kind of dropped the big integrative clinic and moved to a more focused, you know,

In this episode of the Heal Nourish Grow podcast, I share my journey of returning to strength training after a long hiatus. The importance of strength training for longevity and health span, the benefits of starting at any age, and how to overcome common barriers to consistency are topics in this solo episode. I provide practical tips for getting started, understanding progressive overload, and the significance of workout frequency in gaining muscle. I discuss the role of nutrition in supporting strength training goals and resources to find reliable resources for effective training. Science Backed YouTube Channels: Renaissance Periodization with Dr. Mike Israetel, Dr. Menno Henselmans, Dr. Milo Wolfe and Jeff Nippard. Newbie Gains: https://youtu.be/om7ow5PFhSE How to Maximize Muscle Growth: https://youtu.be/55nfFfWXSTM Hume Body Composition Scale, Big Black Friday Discount Plus Code HEALNOURISHGROW stacks on top! Takeaways Strength training is crucial for maintaining bone density as we age. Starting strength training early in life can have long-term benefits. Progressive overload is essential for muscle growth. You can achieve significant results with just two workouts a week. Body weight exercises are a great way to begin strength training at home. Nutrition, including carb intake (GASP), supports muscle growth and recovery. Finding reliable sources of information can enhance your training effectiveness. Strength training is more effective for fat loss than cardio alone. Tracking body composition can provide motivation and insight into progress. Watch on YouTube https://youtu.be/HWPLHXs_s8A?si=vU43KmL5qVrkWMsF Episode Transcript Cheryl McColgan (00:01.346)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I want to share with you some things I've learned when going back to gym over the last 16 months. I guess what I really wanted to share is that I know a lot of people are going to start thinking about New Year's resolutions here soon and you know that I usually do some content towards the end of the year and the beginning of the new year around diet, around exercise, about… tips and tricks and things that you can do to make these things easier if you are adding these into your life. And so this has been a lot on my mind lately because I just made a change at the gym and I'll kind of go a little backwards and share with you just some of the things that I've been learning, what has helped me stay consistent and if you're going to start doing this in the new year, some things that you can do to hopefully make it easier for yourself and not make some of the same mistakes that I did going back. So, Just to give a little bit of background for those of you that may be new here, I've talked about this and shared this a bit in the past. I've been super active my whole life. I was a runner for 17 years, had to quit that because of my knees and I love hiking and anything outdoors. I am very excited to do and love doing. I walk almost every day outside. But what I haven't done consistently over the years is lift weights. And there's just been more and more content and research coming out lately around the benefits of lifting and strength training as far as longevity and just better daily life and the ability to live a better life into your old age. And I know if you're out there and you're younger and you're listening to this, you might not think that you need to start thinking about this now, but the sooner that you can implement this in your life and get it started, the better. There's actually research showing that. Children in particular and young adults like building as much muscle as you can when you're younger can actually help you when you get older because if you even take time off from those things from strength training and stuff at some point in your life and you come back to it if you had built a lot of muscle at a much younger age,

In this conversation, Dr. Victoria Williamson discusses the profound impact of music on the brain, exploring its role in memory, emotional connection, and cognitive enhancement. She highlights the significance of music from infancy through adulthood and introduces the concept of binaural beats as a tool for sound therapy. The discussion also covers her company, Audicin, which aims to provide sound solutions for wellbeing and productivity, backed by scientific research. Stay in touch with Dr. Victoria and get a free trial of Audicin at this link. Takeaways Music has been a part of human life for millennia. Newborns can remember melodies they heard in utero. Music is deeply tied to our emotional experiences. The brain processes music in a unique way that enhances memory. Binaural beats can help synchronize brain waves for various states of mind. Music can be used as a mnemonic device for better memory retention. The right kind of background music can enhance focus and productivity. Nature sounds in music can significantly reduce stress levels. Research is ongoing to explore the benefits of music therapy for various conditions. Watch on YouTube Episode transcript Cheryl McColgan (00:00.868)Hey everyone, welcome to the Heal and Rosh Ro podcast. I am so excited. I I think I say this when I'm talking to every guest, but that's because I only choose people that I really want to talk to for the most part. So today I have with me Dr. Victoria Williamson, and she is basically her life's work is all about music in the brain. And this is a topic that really gets me excited because I was a musician most of my time throughout school. I played saxophone for many years, also sang. and then my interest in psychology and the brain. And at the time, even way back when, when I was in school at this point, there was a lot of research on the really positive effects in a child's developing brain with using music. So I know that that research is out here, but what I'm really excited to talk to Dr. Williamson about is how they're finding that music also works wonders on the adult brain. So very long introduction there, Dr. Victoria, but I kind of wanted to let you know where I'm coming from as well. So welcome and could you just give people some background on how you got into this work? What sparked your interest in music? Dr Victoria Williamson (01:04.371)Well, thank you so much for inviting me. It's my absolute pleasure to be with you today. We share a lot in our background, you and me. So I paid for school teaching music. I'm a guitarist, classical guitarist, but I love all instruments. I love all forms of music, impossible to name a favorite. But I studied psychology. That's what I was drawn towards was understanding human behavior and I was going to school in the sort of late 90s, early 2000s, where neuroscience was blowing up. And we were getting all these cool studies where you could see actual pictures of the brain working. And that was just magnetic to me. when I found out I could combine my two loves, I could combine psychology and music. That was it. That was my pathway right there. And it mattered not that I had to study for so many years and have this kind of uncertain academic life. Cheryl McColgan (01:57.112)haha Dr Victoria Williamson (02:01.587)because you follow your passion, right? And that's what you're all about. So we absolutely share that as well. So my pathway through research always clung to this idea that music is transformative in human life. And we've been making music as a species for as long as records exist. The oldest musical instruments we've ever found on planet Earth are 40 ,000 years old. And these are very intricate bone flutes. They're carved from the bone of a vulture wing, and they use the same musical scale that we use in modern folk music. Cheryl McColgan (02:42.082)That's absolutely amazing.

In this episode, Dr. Malaika Woods discusses her journey from traditional obstetrics to functional medicine. She is now focused on the importance of understanding hormones for optimal health. She shares insights on personal weight loss journey, the mental aspects of maintaining a healthy lifestyle, and the common hormonal issues women face, particularly during menopause. Dr. Woods also explains the significance of hormone replacement therapy, different methods of administration, and the importance of testosterone for both women and men. You can find Dr. Woods at her website, https://drwoodswellness.com/ Takeaways Weight loss is easier than maintenance; mental aspects are crucial. Nutrition, stress management, and inflammation are key pillars of health. Women often experience hormonal changes in their 40s and 50s. Hormone replacement therapy can reduce risks of various diseases. Bioidentical hormones are preferred for their safety and efficacy. Testosterone is vital for women's health and often overlooked. Men also experience low testosterone, impacting their health significantly Watch on YouTube https://youtu.be/6STrr4xFR8A Episode Transcript Cheryl McColgan (00:01.111)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I have Dr. Malekah Woods and she is a specialist in women's health. She talks a lot about hormones and she also sees men patients. So if you're a man, don't click away. Plus you need to know this stuff about women's health as well. So all that being said. Dr. Malaika Woods (00:17.592)Bye. Cheryl McColgan (00:19.428)Welcome Dr. Woods. I would love if you could share with people a little bit about your background. How did you come to this line of work and any personal health and wellness thing that speaks to why you're so passionate about this now. Dr. Malaika Woods (00:32.175)Absolutely. Thanks for having me, Cheryl. So just to give you kind of a brief synopsis of my background, I actually wanted to deliver babies back in eighth grade. So that's how it all started. ended up being fast forward to 2011. I was a full -time OB -GYN and a very busy practice. I was a year out from having my second kid and seeing 30, 40 people a day. It was supposed to be the ideal job, but I was stressed out. I was a mother with, you know, a five -year -old and a one -year -old. And I was overweight. I was about 240 pounds and I knew I needed to do something different with my own health. And so that was my first step into looking at something other than traditional obstetrics and gynecology, which is what I'm board certified in. So my first journey was weight loss and I actually got board certified in obesity medicine. And over the course of 2011 to 2013, I lost 60 pounds. I tried a lot of different things and we may get into some of that down the road. And then I learned about bioidentical hormones. And I thought, wow, I'm an OB -GYN, but I don't really know anything about bioidentical hormones. And so I got certified in BHRT, bioidentical hormones for short. And then I learned about functional medicine. And all of this happened in a short span of time, probably around 2011 to 2014. And when I learned that functional medicine was about root cause approaches and natural solutions, I was like, okay, wow, this is what I've been missing all along. And so functional medicine is now what I do. It is the umbrella under which I offer those other services, whether it's hormone optimization, weight loss, thyroid support, a lot of different things, but that's kind of what brought me to where I am today. Cheryl McColgan (02:11.612)my gosh, I get so excited when I talk to health professionals like yourself that are really going away from sort of the traditional paradigm of just, you know, fix it with a pill or something and where it's really like a whole systems approach and, you know, getting to the root cause with functional medicine. Do you think that,

In this episode, Dr. Elizabeth Sharp discusses various aspects of health and wellness. She emphasizes the importance of diet, lifestyle and stress management. She shares about her journey into functional medicine, which led her to the the significance of gut health and hormonal balance. Dr. Sharp also highlights practical strategies for stress management, the impact of food sensitivities, and the role of habit stacking in creating sustainable health routines. You can find Dr. Sharp at Health Meets Wellness. Takeaways Diet and lifestyle are crucial for overall health. Daily movement, like walking, is essential for stress management. Mindful eating can improve digestion and reduce stress. Food sensitivities can significantly impact gut health. Gut health is interconnected with hormonal balance. Chronic stress can lead to various health issues. Habit stacking simplifies health routines and reduces decision fatigue. Maintaining muscle mass is important during weight loss. Watch on YouTube https://youtu.be/PjnqETV5X2Q Episode Transcript Cheryl McColgan (00:00.908)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Dr. Elizabeth Sharp and we are going to talk about all different kinds of aspects of health, but a couple of things I think you guys will really appreciate, especially since we're coming in to this busy time of year with the holidays and stuff coming up, a lot of stress, so we're going to talk about that. But before we get into all that, Dr. Sharp, I'd just love if you would share with people, kind of a little bit about your personal… background because you have lot of interesting things that you've done. You've done some amazing hiking. You're also a yoga instructor. So you're obviously really passionate as am I about health and wellness. I'd love to just hear some of that background so that people can get to know you a little bit and understand why you've become so passionate about helping people on their personal health journey. Elizabeth (00:44.559)Yeah, so I would say I've always been interested in primary care and that's why I did the internal medicine training that I did and I knew that I wanted to go into primary care in residency. But as I started to practice, really started to appreciate the importance of diet and lifestyle and also the impact overall and kind of wellness and a general feeling of well -being in terms of the mind -body connection. And I think also that ties in with the gut -brain axis. And so I try to tie in all of those things with my practice because I've noticed the difference in my own personal health. When I'm active, when I'm eating a healthy diet, it makes a big difference. Right. And so that's kind of part of what got me into functional medicine is GI related conditions. Generally, I had a lot of patients coming to me with some kind of symptoms that were all very similar. So, you know, gas and bloating, abdominal discomfort that were really explained by the traditional medical work. And so I just thought, you there has to be more that I can do for these patients, more that I can offer. And so once I opened up that door, I really started to explore a bit more in terms of lifestyle medicine, a little bit more with expanded testing and understanding how you can incorporate general internal medicine with, you know, botanicals, nutraceuticals, supplements, that kind of thing. And ultimately how you can create a healthy lifestyle. which is really what sustains people for the rest of their lives with their health as opposed to just treating symptoms. Cheryl McColgan (02:21.56)Yeah, love that. And it's definitely a paradigm that this audience is used to hearing about kind of this functional health approach where it's not just, okay, take this pill is more like, hey, you're gonna probably have to do a little more work than that to move on and really have an optimally healthy life.

In this episode, Cheryl interviews Michael Byrne, CEO of BIA Neuroscience about their new biofeedback sleep mask. Michael shares his background in psychology and how he got interested in sleep. He explains the connection between stress and sleep issues and the importance of accurate data collection for neurofeedback. The sleep mask uses conduction drivers to provide audio stimulation to encourage the brain to enter desired sleep stages. The mask also mimics sunlight to wake users up gently and offers features like meditation and affirmations. The wake up experience Michael describes is amazing and we're looking forward to sharing more about it when it finally arrives! Order now at an insanely discounted price with a lifetime subscription to the software. This article is a great resource for more better sleep tips and strategies. Takeaways: Stress is a major factor impacting sleep, and accurate data collection is crucial for effective neurofeedback. The sleep mask uses conduction drivers to provide audio stimulation and encourage the brain to enter desired sleep stages. The mask mimics sunlight to wake users up gently and offers features like meditation and affirmations. Watch on YouTube: https://youtu.be/V7KhtqU6f0M Episode Transcript: Cheryl McColgan (00:01.068)Hey everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Michael Byrne and he is with BIA Neuroscience. And just me saying the word neuroscience, know that that's one of my things just to remind you about my previous content. I have a background in psychology and actually went to graduate school for a bit for clinical neuropsychology. So the brain is definitely something I'm always interested in. So I'm excited for you to share more about your company today. Michael, welcome. before we… get into all that and how this is going to help people with sleep, which is another one of my favorite topics. I'd love for you to just share how is it you got interested in this kind of work and kind of what inspired you to, you know, make a sleep product? Were you having personal trouble with sleep? Like what's the scoop? Michael (00:44.354)I'm excited to be here. Thanks for having me. I'll give a long -winded story and edit it as you feel. I went into biopsychology myself. I was very interested in the why behind people's behavior. Why do we do anything? And originally that led me to psychology. And then more I studied it, more I realized the brain was behind it. So I went towards biopsychology. And I ended up doing an internship with a group in paranoid schizophrenia. Cheryl McColgan (00:51.84)you Michael (01:14.38)Very quickly learned studying and working are two vastly different things in the field of psychology. So, you know, I was expecting something like a little bit more exciting and fast pace. And instead it's really quite upsetting and requires a significant amount of empathy and, you know, emotional backing behind it that can be quite draining. So I decided to just get into the working world and see what I liked. So I ended up getting a position at a neurofeedback clinic. I became a certified neurofeedback technician and just saw everything under the sun. And one of the things I noticed and one of the things that we emphasize every single time was when someone came in for a session, we asked them, how was your sleep? And big reason why we did that is it's a more objective way to get an understanding of someone's current cognitive state, so to speak. When you ask someone who's, for example, going through depression and you ask them, how are you doing today? it's one a negative trigger and two you might not get as direct of a response in terms of their current state of mind then if you ask something along the lines of how was your sleep? How was your energy? How are you feeling? It gets you a bit more of a rounded understanding and we asked that no matter the reason someone came in to the neur...

Dr. Emily Spichal, a functional podiatrist and human movement specialist, discusses the importance of foot health and the role of functional medicine and movement in podiatry. She shares her journey into this field and the development of her sensory-based product line, Naboso. Dr. Emily emphasizes the need for a holistic approach to foot health and the impact of footwear on foot function. She also explores the connection between foot posture, movement patterns, and overall body alignment, as well as the importance of foot health and its impact on overall posture and movement. She explains the benefits of using toe spacers to reset the feet and improve conditions such as bunions, hammer toes, and plantar fasciitis. Dr. Emily also emphasizes the role of sensory perception in foot movement and the importance of reconnecting with the sensory side of ourselves. Her new book is called Sensory Sapiens, which explores how modern movement is aging us and the need to prioritize movement longevity. She advises releasing the feet daily to reduce foot stress and pain. Connect with Dr. Splichal at her website and if you check out Naboso products here, use code HEALNOURISHGROW for 10 percent off. Kineon red light therapy for body pain was the other tool mentioned in this episode. After chatting with Dr. Emily, I bought the toe spacers as well as the sensory ball, I'm obsessed! Takeaways Foot health is an important aspect of overall well-being, and a holistic approach that considers factors like movement, stress, sleep, and diet is crucial. Functional podiatry focuses on treating feet in an integrated way, considering complex human movement and the sensory side of the foot. Footwear trends, such as the current maximalist shoe trend, can impact foot function and movement accuracy. Understanding foot posture and its effect on body alignment is essential for addressing movement patterns and preventing injuries. Setting a stable base by activating the foot tripod, externally rotating the hips, and connecting with the toes can improve foot function and overall body alignment. Toe spacers are an effective tool for resetting the feet and improving conditions such as bunions, hammer toes, and plantar fasciitis. Sensory perception plays a crucial role in foot movement and overall posture. Reconnecting with the sensory side of ourselves can unlock proper movement and support longevity. Dr. Emily's upcoming book, 'Sensory Sapiens,' explores how modern movement is aging us and the importance of prioritizing movement longevity. Releasing the feet daily can reduce foot stress and pain. Watch on YouTube: https://youtu.be/LMvMop1P71U Show Transcript: Cheryl McColgan (00:01.026)Hey everyone, welcome back to the Here and Learn, Grow podcast. Today, I'm already tongue twisting myself, because I'm already thinking about Dr. Emily's name, it's Dr. Emily Slickle. And we were just chatting before the podcast, I was hoping not to butcher that, but I think I got it right. So Dr. Emily, welcome. I am so excited to chat with you today about all things foot, because we have not had that subject on the podcast yet. And I think… what you're doing with the way that you treat people virtually and the products that you have brought to market to really help people with their foot health is pretty incredible. So all that being said, I would love for you to just kind of introduce yourself and tell us how you got into this line of work. Dr Emily (00:39.508)Of course, well, thank you for having me on Dr. Emily. I am a functional podiatrist. that's, to me, that's very important to have that distinction. So that means that I treat feet, but I treat feet in a very integrated way. think very much about complex human movement, but also stress, sleep, inflammation, diets, how do people breathe? So a lot of stuff that I bring into it, almost like functional medicine, functional movement into my podiatry.

In this episode, Cheryl McColgan shares her journey of strength training and body composition changes over the course of a year. She emphasizes the importance of tracking body composition, not just scale weight, and highlights the benefits of consistent strength training. She discusses her approach to strength training, including progressive overload and full-body workouts. She also mentions the use of supplements like creatine and the importance of proper nutrition. Throughout the year, Cheryl gained 6.5 pounds of lean mass and lost 2 pounds of fat, demonstrating the effectiveness of her approach. Takeaways: Consistency is key in strength training and body composition changes. Tracking body composition, not just scale weight, is important to understand progress. Progressive overload and full-body workouts can be effective in building muscle and losing fat. Proper nutrition, including adequate protein intake, is crucial for muscle growth. Supplements like creatine can support muscle growth. Gains in lean mass and fat loss can occur simultaneously with the right approach. Addressing foot health can improve overall strength training performance and reduce pain. Creatine and aminos I use Foot health tools from Dr. Emily New Sleep Technology Bia Body Pod at home body composition, 98% Correlated to DEXA Study on full body workout vs split training for fat loss https://youtu.be/T_ANk5OEF_g Show Transcript Cheryl McColgan (00:00.748)Well, hello friends, welcome back. It has been a little bit, but I am excited to be back on the mic and have several interviews scheduled coming up over the next. few weeks, so it should be back to a more regular schedule going here into fall. I promise if I'm ever going to peace out for an extended amount of time again, I will definitely let you know. So don't worry if occasionally there's a week skipped or something like that. I used to put this out religiously every single week on Wednesday and it was a lot easier when I had some interns helping me produce the podcast. But now it's just little me again, all by myself. So and a few things have been going on in not only my life, but in the business. And so that has made things not as regular. But anyway, I have no intention of going away at least not right now. So I will let you know if that ever happens. But anyway, for today's solo episode, I have something to update you on that I've wanting to share for a while. And I've mentioned this before in the past. And that is my Dexa body scan. that I was keeping track of since I started lifting again. And so I've talked about this a little bit in the past, but I might as well share the history again with you before I get into what I've been doing over the last year to increase my strength. and how that's been going and what I've been doing and some lessons that you may want to take away from that process. But anyway, how it all started is that I've been active pretty much my whole life, was a runner for 17 years, played sports in both high school and college. so my first experience with weightlifting was way back in the eighth grade basketball, which at my age is kind of shocking that it Cheryl McColgan (01:58.306)even in my mind to lift some weights to have better sports performance because it definitely, especially in high schools then, you maybe the boys were in the weight room, but it was definitely not a thing for the girls teams. And I think the only reason that I had it in my head was just because I've always had such this personal interest in health and wellness and because I had watched my dad my whole life. He was a runner and he had always lifted weights. He's basically like Jack LaLanne. If you don't know that name at the younger people listening here, go Google Jack LaLanne, but he's very inspirational, was very ahead of his time in terms of being into health and wellness and lifting weights and being very fit.

Dr. Joy Kong shares her background and journey into stem cell therapy. She explains that stem cells can be used to treat a wide range of conditions, including autoimmune diseases, cardiovascular diseases, organ damage, and even sports injuries. Finding a properly trained doctor who uses native stem cells rather than expanded cells is very important and we discuss the best ways to find a qualified provider. Dr. Kong also discusses the challenges and resistance faced by stem cell therapy due to the current healthcare system and the influence of pharmaceutical companies. She encourages patients to be cautious when seeking treatment overseas and highlights the advancements and potential of stem cell therapy in the United States. Find Dr. Kong on her website and podcast. Her training for physicians is AAICT.org and you can buy her book here. Stem cell skincare, save 10 percent with code HealNourishGrow. Takeaways: Stem cell therapy can be used to treat a wide range of conditions, including autoimmune diseases, cardiovascular diseases, organ damage, and sports injuries. It is important to find a properly trained doctor who uses native stem cells rather than expanded cells. Stem cell therapy faces challenges and resistance due to the current healthcare system and the influence of pharmaceutical companies. Patients should be cautious when seeking treatment overseas and consider the advancements and potential of stem cell therapy in the United States. Watch on YouTube https://youtu.be/87jGMSMiqQc Transcript: Cheryl McColgan (00:01.023)Hey everyone, welcome back to the Heal and Nourish Grow podcast. Today I am joined by Dr. Joy Kong and she has a really interesting background, kind of this escape from China kind of story. And then now she's doing all this amazing work in stem cells. And I've just got so many questions about all that, but Dr. Kong, I would love it if you could share a little bit of your background first, because I think that that will… enable people to kind of understand where you're coming from and to get to know like why you're so passionate about your work now, what you had to do to get here. Joy Kong, MD (00:34.158)Right. Yeah. So I definitely have an interesting story. You know, up to age 20, I am one of the I don't know, half a billion Chinese women. I was just a Chinese girl with no money, no connections, not like my family had, you know, any high officials or any money. But I had a dream I wanted to come to this country because there's something that's really exciting and inspiring about the kind of freedom, the kind of accomplishment that you know, you can pursue. I don't know, it just sounds so exciting. So I decided no matter what, I'm gonna be there, I need to be there. So I was studying architecture and I decided to come to this country. I switched to biology because that's the only field that you could get a scholarship in, but I have diverse interests. So a lot of things interest me, which is probably why when I ended up finally going to medical school at UCLA, I specialized in psychiatry because the brain is so interesting, right? when you go into medicine is not a typical specialty that you think about psychiatry. We're kind of the, a bit of a in the medical community. We are all just a little weird, a little strange, a little something different. So, but my interest in medicine in the whole human body is still the same. I'm a passionate about human health, but the brain is fascinating. But if you just keep pounding on the brain looking at all the receptors and neurotransmitters and thinking that everything is related to brain structure, then you're missing the boat because you're not looking at your whole body. So when I was doing psychiatry while prescribing all these medications and doing some psychotherapy, I was trying to also improve my own health. I appreciate the body I was given and I want to do justice and want to do everything I can to...