A Coach, a Nutritionist, and an Expert Walk Into a Podcast

Send us a text The holiday season can be exciting, fun, stressful, financially straining, filled with anxiety, sad, lonely, rich with expectations of perfection, and sometimes … all of the above within a few short moments. Join Dr. Helena Fowler, DCN, Mike Krause and a panel of our amazing past Experts-in-residence, including Chelsea Totah, Nathan Hill, Jamie Watson, and Athanasia Medenas, as they reflect on the importance of self-care this time of year. In the episode: 🎙️Each Expert shares their self-care go-tos 🎙️Practical, easily implementable things to try 🎙️The tenuous balance among traditions, being present at gatherings, and maintaining healthy boundaries 🎙️Expectation, perfectionism, nostalgia, anxiety, guilt, and nostalgia in the traditions we chose to maintain or let lapse, and the role they play in holiday stress; opting out as a means of self-care 🎙️The role of FOMO (fear of missing out) Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Holiday gatherings can be stressful—there’s no shortage of opinions and everyone is super-excited to share all of them. 😅😬🤐🤬 Nathan Hill and Leah Sullivan, NP join Mike Krause and Dr. Helena Fowler, DCN in a light-hearted yet insightful conversation around navigating conflicts at family, friend and office get-togethers. You’ll walk away with practical tips to use at your next gathering or event. In the Episode: 🎙️Embracing the season of gathering and interactions with grace and balance 🎙️Identifying and labeling sources of conflicts; the role of social media 🎙️Establishing healthy boundaries; understanding what you are willing to accept and not accept 🎙️Managing our states of stress; what’s going on in the body when these stressful things occur 🎙️Trade-offs of self-soothing with comfort foods and alcohol in the moment versus long-term affects on the body 🎙️Ways to divert the conversation 🎙️Finding the fun in observing and not engaging in the conflict 🎙️Conflict as self-fulfilling prophecies 🎙️Sometimes people just want to be heard; hearing an opinion without engaging in a debate 🎙️Remember, a lot of the time: It’s not about you, it’s about them … you don’t have to carry the weight of their opinion; maintaining a mindset of curiosity and practicing non-attachment 🎙️It’s absolutely okay to politely walk away from a conversation 🎙️Participation pressure; it’s okay to simply say “No, thank you” and maintain that boundary (even if it gets difficult) Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text What are some of your most favorite holiday traditions? Join Mike Krause, Dr. Helena Fowler, DCN and amazing past Experts-in-residence, Jamie, Nathan, Chelsea and Athansia on A Coach, a Nutritionist, and an Expert Walk Into a Podcast for a lighthearted and heartwarming journey through holiday traditions that celebrate diversity, family, and the power of food! In this special episode: 🎙️We share cherished holiday memories and traditions—yes, during this time of year, but across all holidays, too 🎙️Favorite recipes from Jamie’s Norwegian lefsa-making to Athanasia’s cookie and baklava baking 🎙️The delicate balance between preserving cherished traditions, embracing new experiences, and fun (unexpected) traditions, like Jamie’s Christmas Day horror movie marathons with her mom and Helena jumping up and down and opening kitchen cabinets during New Year’s celebrations 🎙️The art of blending family traditions and creating new memories 🎙️The importance of not striving for perfection during this special time of year Whether you're looking to reconnect with your roots or seeking fresh inspiration for your holiday celebrations, this episode offers a touching and authentic look at how we celebrate, connect, and find joy during the festive season. Tune in for a warm, inviting conversation that celebrates the true spirit of holidays: connection, understanding, and love. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text One of the most important parts of psychedelic therapy is Post-therapy integration. Expert-in-Residence Leah Sullivan, NP and trained Ketamine Assisted Psychotherapy provider, helps Mike Krause, Mental Performance Coach, and Dr. Helena Fowler, DCN understand the importance of Integration. Integration, most simply, is the time spent with a therapist, counsellor and/or the self processing, working through, and seeking to understand the experiences from the therapeutic session. The key is to minimize any potential re-traumatization and continue the work to create/maintain positive habits and expansion of the mind. In this week’s episode: 🎙️What exactly does Integration entail? 🎙️What happens during Integration? 🎙️Making sense of confusing experiences and forming productive narratives 🎙️Supporting the patient through any traumatic experiences, negative symptoms, and/or managing life when the after-glow fades 🎙️How therapists approach Integration 🎙️Integration outside of therapy; other ways to experience Integration 🎙The pros and cons of attempting to DIY Integration and involving family/friends in the Integration process 🎙️The importance of community for individuals to share experiences from a potentially life-altering experience with others that have had similar experiences; online support groups 🎙️The unique power of psychedelic therapy group sessions and the ability to maintain connection and community during Integration 🎙️The importance of safe set and setting 🎙️The role of intention and intentionality in approaching a therapeutic psychedelic journey Supporting Resources mentioned in this episode: Spiritpharmacist.comPsychedelic PassagesFireside ProjectLeah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti-Aging Medicine currently serving as the Medical Provider for Optimal Medicine. She has a passion for achieving a higher quality of life for her patients through a combination of lifestyle modifications, peptide therapy, hormone replacement therapy, and a variety of cutting-edge approaches to aging and mental health. Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Redmond. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Psilocybin has been getting a lot of attention lately. Expert-in-Residence Leah Sullivan, NP and trained Ketamine Assisted Psychotherapy provider, joins Mike Krause, Mental Performance Coach, and Dr. Helena Fowler, DCN for an insightful and educational discussion all about psilocybin. In this week’s episode: 🎙️ What even is psilocybin? The myths and misconceptions that exist; its history and background 🎙️How psychedelics became a Class 1 regulated substance 🎙️Psilocybin as medicine for the use of treating depression, anxiety and PTSD 🎙The research around its safety 🎙️Recreational use vs therapeutic/medical use 🎙️How “bad trips” happen 🎙️Importance of feeling psychologically and physically safe 🎙️The role of mushroom type, amount/dosage, setting in which its being taken, level of acceptance and difficulty processing information 🎙️Understanding medicine/pharmaceutical interactions with psilocybin 🎙️Psilocybin and the serotonin pathway 🎙️Psilocybin and the gut 🎙️Mapping new neural pathways, new perspectives, new thought patterns; disabling the default network 🎙️The patient experience from preparation/pre-work through integration; processing trauma; importance of therapy as part of integration 🎙️Who is not a good candidate for psilocybin therapy 🎙️The difference between psilocybin and ketamine therapies Supporting resources mentioned in this episode: Spiritpharmacist.comPsychedelic PassagesFireside ProjectLeah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti Aging Medicine currently serving as the Medical Provider for Optimal Medicine. Leah earned her Master's Degree in Family Practice from UCLA in 2015, where she specialized in endocrinology and contributed to several research studies including sleep disorders, eating disorders, and treatment resistant depression. She has a passion for achieving a higher quality of life for her patients through a combination of lifestyle modifications, peptide therapy, hormone replacement therapy, and a variety of cutting-edge approaches to aging and mental health. Recognizing that eating disorders are often related to untreated trauma and depression, Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Redmond, OR. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Think about what you know about ketamine. It’s probably largely informed by what you’ve heard about its recreational use, misuse and abuse. Or, what you’ve seen in pop culture and the media. Mike Krause and Dr. Helena Fowler, DCN are joined by Leah Sullivan, NP and trained Ketamine Assisted Psychotherapy provider. Leah breaks down the history, facts, and therapeutic uses of ketamine while also addressing myths and misconceptions. In this week’s episode: 🎙️The history of ketamine 🎙️What even is ketamine and how does it work in the body? 🎙️What is ketamine supposed to do? 🎙What happens during a ketamine therapy journey; Leah describes the patient experience through her office, Optimal Medicine 🎙️Forms of ketamine 🎙️Breaking down the misconceptions 🎙️Why it’s so effective for treatment-resistant depression, anxiety, PTSD, and trauma 🎙️What the research says 🎙️How ketamine facilitates cross-brain connection and the creation of new neuronal pathways; neuronal plasticity 🎙️New ways of thinking; reducing and stopping the cycle/circle of negative/depressive/anxious thoughts 🎙Breaking established habits to create new ones 🎙Off-label use of pharmaceuticals 🎙Finding the right team to get ketamine therapy 🎙Why ketamine therapy should not be a DIY endeavor 🎙The importance of psychotherapy and integration as part of the ketamine therapy journey 🎙Ketamine therapy is not for everyone; who should not utilize ketamine therapy Supporting Resources mentioned in this episode: Spiritpharmacist.comPsychedelic PassagesFireside ProjectLeah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti Aging Medicine currently serving as the Medical Provider for Optimal Medicine. Leah graduated Summa Cum Laude from California State University Fullerton with a Bachelors’ Degree in Nursing Science, she then went on to earn her Master's Degree in Family Practice from UCLA in 2015, where she specialized in endocrinology and contributed to several research studies including sleep disorders, eating disorders, and treatment resistant depression. Recognizing that eating disorders are often related to untreated trauma and depression, Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 year Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Sweaty palms ✅ Racing heart ✅ Butterflies in the tummy ✅ Brain fog ✅ More frequent trips to the bathroom ✅ Suddenly craving sweets ✅ Losing all appetite ✅ Experiencing a few of those? Sounds like your stress response is in full force! Which means, your body is probably flooded with cortisol (and a number of other stress hormones). Today, special guest Expert Rachel Soper Sanders, CEO and Founder of Rootine and a health + wellness expert, talks all things cortisol with Mike and Helena on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. In this episode: 🎙Practical tips for reducing stress and cortisol 🎙️What is cortisol? How does it function? 🎙️The cortisol daily rhythm 🎙️It’s not inherently bad, in fact, cortisol is necessary, so why does it get such a bad rap? 🎙️Acute and chronic stress 🎙️Rachel’s story with imbalanced cortisol 🎙️Symptoms of imbalanced cortisol 🎙️Self-enforcing cycles and interactions that keep stress high, specifically with the gut, hormones and sleep 🎙️Being tired-and-wired 🎙️Phase/stages of adrenal dysfunction 🎙The role of blood sugar balance 🎙Why intermittent fasting isn’t for everyone 🎙Exercise as positive and negative stressors 🎙Two of Rachel's go-tos: Hydration before coffee and 2-3 minutes of gratitude meditation in the a.m. Rachel Soper Sanders is a founder, innovator, and health and wellness expert committed to helping women 30+ achieve vibrant health with simple, practical advice. She is the CEO and Founder of Rootine, a modern wellness brand offering science-backed supplements and at-home lab testing. She is also a podcast host, investor, and digital creator with 105,000 followers on social media and her newsletter, Glow & Elevate, where Rachel provides practical tips for improving stress, weight, sleep, and productivity. Her work has been featured in top publications like Forbes and Entrepreneur and she holds an MBA from Harvard Business School. She is passionate about sharing her knowledge and practical health tips she’s learned as a mom of 2 and wellness company founder, offering actionable advice to improve overall well-being and achieve optimal health. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text How do the things you’re exposed to—food, environment, emotional experiences—impact your physical and mental health? Hormones and neurotransmitters (like serotonin, dopamine and their friends) play key roles. This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast welcome November Expert-in-residence Leah Sullivan, NP as she engages Mike Krause and Dr. Helena Fowler, DCN in a discussion all about the role our hormones and neurotransmitters play in self-awareness, healing, mood, resilience, and physical and mental health. In this week’s episode: 🎙️What is the endocrine system anyway? 🎙️What are hormones and neurotransmitters? How do they work? 🎙️How the body maintains internal balance and the factors that disrupt that balance 🎙️The role of hormones on mental health 🎙️The necessity of healing the emotional causes of physiological imbalance 🎙️The role of diet, exercise and social interactions on health and wellbeing 🎙️Dopamine and social media 🎙️Interconnectedness of emotional and physical health 🎙The role of pharmaceuticals, diet, lifestyle and therapy in treating mental health Leah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti Aging Medicine currently serving as the Medical Provider for Optimal Medicine. Leah graduated Summa Cum Laude from California State University Fullerton with a Bachelors’ Degree in Nursing Science, she then went on to earn her Masters’s Degree in Family Practice from UCLA in 2015, where she specialized in endocrinology and contributed to several research studies including sleep disorders, eating disorders, and treatment resistant depression. The following six years were spent serving as the Primary Care Provider at a high-volume clinic in Los Angeles County, where Leah used a holistic approach to treat patients with chronic and acute illness, including obesity and metabolic syndrome. Inspired by the beauty and lifestyle of Central Oregon, Leah relocated to Bend in 2001. The move afforded her the opportunity to further her passion for achieving a higher quality of life for her patients through a combination of lifestyle modifications, peptide therapy, hormone replacement therapy, and a variety of cutting-edge approaches to aging and mental health. Recognizing that eating disorders are often related to untreated trauma and depression, Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Redmond. Leah’s personal passions include studying the benefits of psychedelic medicines, hiking, cooking and integrating her knowledge on a personal and professional level. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Today, Halloween is more about dressing up in costumes and trick-or-treating. In the past, it was referred to as Samhain and All Hallows Eve, it marked the return of the spirits of the dead to their homes; wearing costumes or disguises (building bonfires and gathering in groups) was meant to protect oneself from spirits intent on harm. The day(s) after Halloween was—and is—known to many cultures as a day to remember and honor loved ones who have passed. Expert-in-Residence Athanasia Medenas, spiritual guide, joins Mike and Dr. Helena Fowler, DCN on A Coach, a Nutritionist, and an Expert Walk Into a Podcast to talk about our connection to our ancestors. We dive into the profound connections that link us to our ancestry and explore the deep—and often unspoken—bonds that start, stay, and end within the family. We are who we are because of the generations who came before us. That may be a source of pride, curiosity, indifference, sadness or so many other emotions for us … it may even be a complete unknown. In this episode: 🎙️The connections across generations; the epigenetic connection 🎙️Exploring and understanding cultural roots 🎙️Honoring cultural traditions 🎙️Healing generational trauma 🎙️Intuition, trust and messages from our ancestors 🎙️Ancestry and spiritual gifts 🎙️Tapping into nature to reconnect 🎙️Quantum field concepts and DNA 🎙️Processing grief and the concept of ecstatic grief; Athanasia shares a touching story about processing her grief after a miscarriage Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities. Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma. Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose. You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Astrology curious or skeptical? If you’ve ever wondered what happens during an astrology chart reading, this episode is for you! Expert-in-Residence for October, Spiritual Guide Athanasia Medenas, conducted a synastry chart reading for Mike and Dr. Helena Fowler, DCN, which means looking at their separate charts and seeing where there are similarities and differences. This can help them better communicate with each other—important for podcast co-hosts and business partners! In this episode: 🎙️Athanasia does a live reading of Mike and Helena’s synastry chart 🎙️Hear Mike and Helena’s candid reactions to their synastry chart reading 🎙️Athanasia helps us understand what even is retrograde 🎙️A deeper dive into the significance of the sun, moon, and houses Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities. Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma. Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose. You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Whether you believe astrology can reveal the inner workings of your life and soul or are an astrology skeptic, there are two things we know: 1) Astrology goes beyond horoscopes and 2) It offers opportunities for introspection—it can be a tool for deeper self-awareness and understanding, helping you see yourself from a different perspective. In this episode: 🎙️Mike and Helena’s reactions to their birth chart readings with Athanasia 🎙️Common misconceptions 🎙️Astronomy to astrology, the connection with the stars, and astrotheology 🎙️How Athanasia came to astrology; from astrology skeptic, to astrology-curious, to astrologist 🎙️Why there’s no such thing as a “good” or “bad “ chart 🎙️Using astrology to help heal relationships 🎙️Basic astrology terms and concepts 🎙What’s a birth chart? 🎙️Why the time and place of your birth matter 🎙️How astrology can help align your actions with your higher purpose (dharma) 🎙️Helena and Athanasia’s journeys from skepticism 🎙️Similarities and differences to corporate personality assessments like Meyers Briggs and DISC 🎙️Why predictive astrology might be missing the point Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities. Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma. Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose. You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text What comes to mind when you think of a shaman? The image that comes to mind is probably heavily influenced by what you’ve seen in movies and pop culture. As we continue to explore the magic and mysticism of October and allllll the Halloween vibes, Expert-in-residence Athanasia Medenas, Spiritual Guide, joins Mike and Helena on A Coach, a Nutritionist, and an Expert Walk Into a Podcast to explore shamanism. In this episode: 🎙️What exactly is a shaman? 🎙Historical roles of women as shamans and healers 🎙️Animism and the spirit in all things; living in relationship with all things 🎙️The wisdom of our Elders 🎙️Life cycles of life, death, and rebirth; seasons of life 🎙️Relationship with self and truly knowing yourself 🎙️Rites of passage 🎙️Connecting to the land 🎙️The role of shamanism in modern wellness practices 🎙️Where Disney’s movie Soul gets it right Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities. Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma. Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose. You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Today, Mike and Helena are joined by Expert-in-Residence Athanasia Medenas, spiritual guide, to kick off the magic of October and dive into the transformative journey of spirituality. In this Episode: 🎙️Athanasia shares her experiences as a psychic medium, astrologist, and shamanic practitioner 🎙️Early childhood awareness of intuition and spiritual awareness 🎙️The path of self-discovery 🎙️Connection with the universe 🎙️The role of yoga, meditation, connection, community and plant medicine 🎙️The journey to becoming a shaman 🎙️Spiritual awakening 🎙️The importance of your voice 🎙️The power of energy and the easing of the flow of energy 🎙️Dharma, the sacred law of your soul Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities. Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma. Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose. You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text How does it feel when you’re really in-the-zone? You’ve hit that place of feeling tuned-in, ALIVE, and Crushing. It. In this week’s episode of A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena explore finding flow—that state of optimal performance and engagement. In this episode: 🎙️How Mike and Helena find and maintain Flow 🎙️The differences between Flow and focus 🎙️Helena’s approach to helping people harness their stress, find their personal sense of balance, find Flow, and experience harmony 🎙️The role of energy, attention, intention, and connection 🎙️Everyone’s Flow state (and their distractors) is different and personal to them 🎙️What it takes to find Flow can change and evolve day-to-day, moment-to-moment, and can be context-driven 🎙️Flow can be elusive; staying connected to the things that make us feel vibrant and vital; the role of unmet needs 🎙️Setting the environment to encourage a Flow state 🎙️The role of hustle culture 🎙️Navigating dysfunction and distractions in the workplace 🎙️How to tap into Flow when you’re over-tapped Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace. With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives. Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). You can find Dr. Fowler, DCN on Instagram: @drfowlerdcn Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Tell us: What comes to mind when you hear “holistic health”? Do you think of care for the whole person? Or are you thinking more along the lines of crystals, essential oils, and herbal supplements? Holistic health may sound “woo woo” to some and ideal to others. There is no official definition for holistic health. Today, on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena break down their definitions of holistic health, what they mean when they refer to it, and why they think it's an important factor that merits deep consideration as health models and services continue to evolve. In this Episode: 🎙️Mike and Helena’s definition of holistic health 🎙️Popular misconceptions 🎙️Holistic health and wellbeing 🎙️Holistic health and whole person 🎙️Where mental performance and nutrition fit 🎙️The role of environmental influences 🎙️Inflammation as a use case for how we think about and apply holistic health 🎙️The need to expand our definitions of health Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace. With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives. Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Helena is a clinical functional nutritionist. But, what exactly does that mean? How did she come to be on this path? And what does she actually help clients with? Last week, we took a tour through mental performance with Helena grilling Mike about everything he does as a mental performance coach. This week, the tables have turned, and Mike asks Helena the tough questions. In this episode: 🎙️What exactly is a nutritionist? 🎙️The difference between a dietitian and a nutritionist? 🎙️How Helena came to practice nutrition and why hormonal health holds a special place for her 🎙️Her desire to help make a positive impact through food, nutrition, and women’s health—from the micro (working 1:1 in private practice) to the macro (working as a fractional C-suite to food, healthtech, femtech and sustainability startups; sharing learnings through this podcast). 🎙️Why she chose to work with stressed out, high-performing people 🎙️Tapping into good stress (yes, it is a thing!) 🎙️Stress encompasses physiological stress in addition to mental/emotional stress 🎙️Why she sees the intersection of stress as gut health, hormonal health, and sleep 🎙️What a consultation with her is like (HINT: When was the last time you sat down with a provider of any kind for 60-90 minutes to talk about your health journey?) Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). Helena is the creator of the INSIGHT Method℠ nutritional approach to stress and whole-self health and The Framework℠ strategy for accomplishing goals and navigating behavior change. Her nutrition services are evidence-based and use a foundation of Functional Medicine and Ayurveda to meet each client's distinct needs and health objectives. She firmly believes when we properly nourish ourselves, we can cultivate the things that help us thrive. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Have you ever wondered what mental performance is? Or, what a Mental Performance Coach does? Mike is our Mental Performance Coach on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. Sometimes, we forget our listeners aren’t as deeply IN IT as we are. So, we thought we'd give you a primer. In some hard-hitting, investigative, gotcha journalism, Helena interrogates Mike about what it means to be a Mental Performance Coach. In this Episode: 🎙️What even is mental performance? 🎙️What does a Mental Performance Coach do? 🎙️Optimizing cognitive function to improve consistent high-performing effectiveness 🎙️Mental performance and leaders 🎙️Barriers to reaching peak (mental) performance and avoiding the yips in the boardroom 🎙️The compounding effects of daily stressors 🎙️Chronic stress and the erosion of mental performance in high performers 🎙️Imposter syndrome, perfectionism, self-doubt, and fear 🎙️The importance of looking at mental performance as a method of “preventative maintenance” to develop the tools need to move from reactive to proactive and avoid the yips 🎙️Finding better ways than the “This is how it’s always been done” mentality. What got you here, isn’t necessarily what will get you to where you want to be. 🎙️What led Mike to being coach and opening his company, Global Bound Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace. With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives. Additionally, Mike serves as a coach for the “Idaho Leads” program through the Idaho Nonprofit Center and coaches leaders across various industries. He co-hosts a weekly podcast and travels the region speaking about workplace wellbeing and the power of mental performance coaching as preventative maintenance for individuals and their businesses. Connect with Mike through www.globalbound.org, via email at mike@globalbound.org, or on LinkedIn. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Resilience is a fallacy. Resilience does not equal grit. Resilience is the ability to adapt in the face of adversity. 3 co-hosts. 3 perspectives on resilience … and perhaps not as cut-and-dried as the above statements make it seem. Join Mike, Helena and Expert-in-residence, Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, in a lively discussion as they jump right into the deep end of resilience. In this episode 🎙️The definition of resilience 🎙Adapting through adversity 🎙Where the terms “resilience” and “bouncing back” get it wrong (Can you go back to a state that no longer exists? Should you?) 🎙The role of grit 🎙Mike recounts incredible stories of resilience; hear both stories in full here 🎙The connection between diet and resilience; the gut-brain connection 🎙The impact lifestyle choices makes on cognitive function and resilience 🎙Developing resilience as a skill 🎙Practical tips for maintaining mental clarity Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021. Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website. Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text Do you identify with this statement? I am an athlete. If you said “No,” after listening to this episode, you might change your answer. Especially if you’re a woman. 💪 Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, joins Mike and Helena to discuss women’s athletic performance. This episode is NOT just for women, the concepts are for everyone. In this episode: 🎙️Athletic identity and identifying as an athlete 🎙️Blocks to taking on the identity of an athlete 🎙️The role the evolution of identity and values play and how they can help or hinder your goals 🎙️The inspiring work of Dr. Stacy Sims (a must read for all active women!) 🎙️Dr. Amy digs into Helena’s psyche 🧠 around her athletic identity as a dancer and the reason why Helena runs (Hint: It has to do with the movie 📽️Terminator 2 🤖) 🎙️The difference between disordered eating and eating disorders 🎙️Dr. Amy’s definition of disordered eating (Helena LOVES!) 🎙️”Normal” is a myth when it comes to food 🥗 and dietary patterns, because food is so subjective, context-driven and culturally dependent 🎙️The Female Triad: Disordered eating, loss of a menstrual cycle, loss of bone mineral density Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021. Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website. Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know! Follow us on Instagram @walkintoapodcast. DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.