EP 111: Stay Sharp - How to Boost Your Mental and Physical Edge

How do you keep your brain and body sharp, primed for growth, and ready to thrive? If you, like me, don't have time for trial and error, you want the best strategies now. This episode pulls the best of from YOU, my listeners, about the insights that work for maximum wellness.

Listen to uncover the best of nutrition, fitness, and mindset to help you succeed in work, decision-making, and feeling great!

Plus, you'll learn from a big mistake I made in finding my new doctor. Don't waste time and energy making the same mistake I did.

EP 110: Wake Up Smarter - One Simple Step for Your Best Day Yet

If you’re hitting the snooze button or grabbing your phone to scroll, there’s a better way to kickstart your day.

In this week’s Real Wellness episode, I talk with Lizzie Brown, co-founder of Yoga Wake Up, about the simple, fast practice that boosts your energy and focus.

Here’s what you’ll discover:

• A new way to wake up feeling refreshed and ready.

• How gentle stretching can shift your mindset and mood for your day.

• Why jumping out of bed too quickly -- or waking up too slowly -- both might drain your energy.

Imagine beginning your day calm, focused, and in control—without scrolling through emails or sucked into social media.

You don’t have to overhaul your entire morning to feel a difference. It only takes a few minutes!

Ready to start your day with energy and ease? Listen to the episode now.

Try Yoga Wake Up.

Tap this link from your mobile device to redeem a discount up to 25%

Plus, get your Free 7 Day Trial

https://ywu.app.link/realwellness

(No affiliation)

Here’s the Is Short Meditation Better episode I mentioned.

EP 109: Brain Foods - Boost Your Focus and Cognitive Health

When your focus slips, everything feels harder. But it doesn’t have to be this way. The solution might already be on your plate.

Here’s a glimpse of what you'll learn in this episode:

• Why leafy greens help slow down cognitive aging.

• The top nutrients that fight brain fog.

• Easy meal ideas you can make ahead in bulk or order out when you are on the go.

EP 108: Supercharge Your Brain with These 7 Nutrients

Imagine you have back-to-back meetings, a high-stakes decision to make, and everyone looking to you for direction. That may not be hard to imagine, as it is your routine. Now imagine engaging with all of that with a clear, focused mind. In this episode learn the 7 nutrients that can get you there.

• The vitamins that increase brain health now and long-term

• The nutrient that can wake up your brain and mood when you take it in the morning; and can build your muscle when you take it with your workout.

• A key nutrient that boosts your memory

To learn how to increase your dopamine and serotonin (mentioned in this episode), head here.

Want your brain to work better for you? Listen now.

EP 105: Maximize Your Endorphins to Boost Your Mood and Performance

What if you could flip the switch to tap into peak performance, with a few simple actions? Releasing endorphins is a key component to mental clarity, control your appetite, and build both muscle and your brain. You don't even have to get a "runner's high" to get these benefits. Found out how in this fun episode.

EP 104: Stress Less, Lead Better - Unlock the Power of Oxytocin

To buffer your stress and create high-performing collaborative teams, you need the power of oxytocin.

In this episode you'll discover how to unlock it in yourself and in those around you.

Some actions are things you do anyway ... simply learn how to do them with a bit of intention or a twist to get the most out of them. Then watch you and your team's performance soar.

Here’s the episode (41) I mentioned on meditation

EP 103: Decision-Making Mastery - Dopamine, Serotonin, and The Last Samurai

To stay at the top your game, you need great decision-making, mental well-being, relationships, brain function, and motivation to stay strong. In this episode discover the role that dopamine and serotonin play in these critical areas.

And, more important, easy lifestyle choices to improve and balance your happy hormones. Including insights, on strengthening dopamine, from the movie The Last Samurai.

EP 102: Staying on Top of Your Game After 50

Ever wonder how top executives stay sharp and energized well into their 50s, 60s, and beyond? Discover the top five life hacks to excel no matter what your age.

From crafting your unique morning and evening routines to keeping your hormone health in balance and leveraging your years of wisdom, in this episode - you'll learn how to increase your capacity for your life and career.

EP 99: Boost Your Success - 10 Herbs to Instill Lasing Habits

When you are making a new habit - or breaking an old one - sometimes it's hard, right? So, get a boost to make it easier. Use these 10 herbs to increase your motivation, concentration, and focus.

Some of the herbs you may be familiar with, such as sage and rosemary. Others might be new to you, like medicinal saffron and lion's mane mushroom.

A few of the herbs support you to become an Intuitive Eater, such as fennel and vanilla.

You can even eat and drink these herbs. Who knew making habits could be so yummy.

Here is the 9 Ways to Use Rosemary Video

Here is the high GABA green tea I mention (No affiliation)

98: Unlocking Lavender - Proven Benefits for Your Body and Mind

The solutions for your work and life and often at your fingertips. Lavender is one of those easy-to-reach answers. In this episode, learn how lavender heals minor wounds, calms your nervous system, helps you sleep, aids your digestion, and even how it improves positive interations + decreases aggression in your workplace. 100% science-backed tips.

As promised in the episode, here are the compounds in lavender that can reach peak plasma levels in 19 minutes when you apply lavender on your skin: linalool and linalyl acetate.

Here are the additional resources I mention:
Fast and Easy Ways to Keep Your Energy Up

19 Ways to Use Lavender

96: The Healthy Entrepreneur's Playbook - Tips for a Balanced Life

Wondering how you can have it all and do it all? Erika Biddix joins me to share her Aught Model of Success. Through some telling-on-ourselves stories and her years of hard-won experience, you'll learn how to grow your business, support your well-being and enjoy your life.

For her Aught Model of Success framework head here.

To reach out to Erika, head here.

EP 85: Spotlight on Thyroid Health - Signs, Symptoms, and Strategies with Angela Mazza, RN

How do you advocate for yourself in the healthcare and wellness world? What are tests you need to spot thyroid issues -- even tests your doctor might not automatically do? How can journaling help you manage medical or health issues? My guest this week, Angela Mazza, RN, helps you uncover these answers. She's both a nurse and a thyroid cancer survivor. Join in for this inspiring conversation.

EP 82: Your Great Sleep Formula with Bijoy John, MD

Cool things you'll learn about - Dr Bijoy John's formula for great sleep, nidra yoga, how sleep loss impacts your weight, the functions of the brain hurt that sleep deprivation, and women's hormones and sleep. It's a packed episode!

To find Dr. Bijoy John - head to Instagram dr.sleepfix and to your favorite bookseller for his new book Nobody's Sleeping.

EP 78: The Connection Cure - How Relationships Help Your Health

Picture this: You go out with a couple of friends over the weekend and have a ton of fun.

Then on Monday you're at your doc's office. You get a great report and your doc says "Whatever you're doing, keep it up."

Believe it or not, the two are related. In this episode you'll learn the research about how relationships impact your wellness and three creative tools I've found to help you grow and deepen your friendships. The goal may be fun ... the bonus is a healthy body.

Here are the resources I mention in the podcast -
https://www.werenotreallystrangers.com/

https://harveymackay.com/books/

https://www.letsroam.com/adventure_book/scratch_off_family_book

EP 77: Get Your Best Sleep - 3 Pro Tips

If you've been struggling to catch your zzz's, you're not alone.  About 60 million people, just in the U.S., don't get enough sleep.  Either because they stay up late, trying to cram in more activity -- or they go to bed, only to toss and turn.

I used to be one of them, too.

In this episode here's what you will discover ...
- Three easy tips to improve the quantity and quality of your sleep
- Why one bad night's sleep can lead to a streak of sleep-deprived days
- A simple microcommitment you can start TONIGHT for an instant sleep upgrade.

EP 70: The Best Planners to Master Your Wellness and Productivity

Compare the top paper planners for both productivity, and how they stack up toward helping you reach your wellness goals. Because your wellness is the foundation of your productivity.

Listen to a review of the Franklin Planner, Erin Condren, Full Focus, and some special planners from Etsy stores. Plus, how to decide what wellness goals you even need to plan and track in your planner

https://www.thevireolife.com/podcast/2023/12/15/ep-68-the-best-wellness-and-productivity-apps-to-use-now

https://fullfocusstore.com/pages/planner

https://store.franklinplanner.com/planners/classic-planners-5.5-x-8.5/

https://www.erincondren.com/champagne-a5-daily-lifeplanner-ring-agenda

https://www.etsy.com/shop/TheInspiredStories

EP 41: Is Short Meditation Better? The Results Are In.

Is it better to mediate daily, but short - or to meditate periodically, but long? After research and my own 6 month experiment, I'm ready to share the answers.

Here are the resources I mentioned:

Guided Meditation for Mindful Eating

http://www.thevireolife.com/podcast/2023/2/2/ep-23-two-powerful-mental-habits-to-feel-great

http://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed

EP 36: From Burnout to Breakthrough - Learn How Your Wellness Boosts Your Career

When you feel like something is holding back your career and you are not sure what it is ... it may be your wellness.

• Eight questions to reveal how you can improve your work by improving your wellness

• The research on the connection between your healthy habits and your success

• Examples you can use today to move from burnout to breakthrough

Eight questions to ask yourself:

1. How is my health and fitness helping me be successful?

2. How is my health and fitness preventing next level success?

(Either because not feeling my best OR because I’m trying to optimize my fitness and I’ve lost balance – listen to http://www.thevireolife.com/podcast/2023/4/27/ep-35-surprising-signs-you-may-be-maximizing-wellness-to-your-hurt )

3. Do I wake up and within an hour I’m energized and looking forward to what I’ll get done?

4. When do I mentally check out?  When do I go through motions? When do I feel tension and thoughts spin? (All the time? Certain days? Certain situations? After a big project? With certain people?

5. When do I feel exhausted and unmotivated?

6. What things can I do during day to stay mentally calm alert/engaged? 

7. What snack or lunch is both easy and fit in a Powerful Plate?

8. When do I most need to take breaks? What types of breaks recharge me the most?

Wondering how sitting and standing differ in your ability to succeed?

Check out these two resources to learn even more -

http://www.thevireolife.com/blog/2022/4/6/move-more-and-sit-less-with-dr-stefan-zavalin

http://www.thevireolife.com/podcast/2023/2/23/ep-26-the-best-workouts-to-help-you-feel-great

EP 33: How to Create the High Energy Lifestyle You Need

Let’s put together your High Energy plan. This is one of the most important episodes yet, as it culminates all the last two series.

To understand more on the topics in this episode, check out these previous episodes I mention

http://www.thevireolife.com/podcast/2022/11/3/ep-10-how-to-stop-struggling-and-start-sticking-with-your-habits

http://www.thevireolife.com/podcast/2022/12/22/ep-17-your-first-action-to-reach-your-wellness-goals

http://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed

http://www.thevireolife.com/podcast/2023/1/11/ep-20-finding-your-why-and-your-how-for-your-habits

http://www.thevireolife.com/podcast/2023/1/19/ep-21-what-if-you-dont-need-willpower

http://www.thevireolife.com/podcast/2023/1/25/how-to-get-the-support-you-need-to-succeed

http://www.thevireolife.com/podcast/2023/2/15/ep-25-how-to-sleep-better-to-feel-better

http://www.thevireolife.com/podcast/2023/2/23/ep-26-the-best-workouts-to-help-you-feel-great

http://www.thevireolife.com/podcast/2023/3/2/ep-27-how-to-love-drinking-water-to-energize-you

http://www.thevireolife.com/podcast/2023/3/16/ep-29-this-is-the-fun-and-powerful-way-to-eat

http://www.thevireolife.com/podcast/2023/4/6/ep-32-this-is-why-you-need-more-sunshine-now

EP 32: This is Why You Need More Sunshine Now

What's a foundational practice for great energy that's so easy it could be called a "hack"? Sunlight. Discover the research of why sunlight is so good for your body and brain -- when to get it -- how much you need -- and easy ways to get more.

Here’s Episode 15 that I mentioned - Fast and Easy Ways to Keep Your Energy Up