EP 116: Unlock Focused Energy + Coffee vs Tea's Secret Health Benefits

What if your daily cup of coffee or tea could do more than just wake you up?

Imagine boosting focus, protecting your brain, and supporting your health—all from your morning ritual.

Today, let's dive into the science behind two of the world’s most beloved beverages: coffee and tea.

In this episode, you'll discover:

• How compounds in coffee and tea impact calm-focus and energy (beyond caffeine)

• The surprising differences between green and black tea on gut health

• How much caffeine is truly optimal for health

• Tips on choosing coffee and tea brands that prioritize your health

Whether you’re looking to power through your next project, lead your team with creative-calm, or simply enjoy the wellness benefits of a mindful sip, you’ll learn how to get more out of your daily brew.

Tune in now to learn the secrets behind your favorite pick-me-ups and get science-backed tips to make each cup work for you.

Below are the resources I mention -
3 Unusual Ways to Improve Your Gut Health
https://www.highgardentea.com/
https://meileaf.com/tea/amber-gaba-oolong/

EP 115: The Fun 3-Step Method for Effortless Energy

Ever wonder how some people stay energized and are so productive all day? Imagine feeling fully charged and focused without reaching for another coffee.

This episode reveals a powerful, 3-step system designed to give you the right TYPE of energy for each activity. And this is better for your brain and wellness, too!

We’re going beyond time management into something even more impactful: energy management.

Discover how aligning your natural energy rhythms with your tasks can leave you feeling recharged, even on your busiest days.

With this fun 3-step method, you’ll learn:

• How to match the right tasks to your energy peaks

• Easy ways to identify and create the type of energy you need in the moment

• Why strategic social breaks can boost productivity like nothing else

Ready for effortless energy? Hit play to learn how to work smarter, feel better, and power through your day without burning out!

Here’s the Focus at Will music-for-your-brain resource I promised to share.

EP 114: The Surprising Energy Benefits of Nature Walks - Backed by Science

Ready to recharge your energy naturally? In this episode, we explore how simply walking in nature can elevate your focus, boost creativity, and restore calm—without needing caffeine or a mid-afternoon crash. Whether you're an executive or a busy professional, these nature-based energy hacks are backed by science and easy to incorporate into your routine.

What You’ll Learn:

• The science behind why nature walks reset your brain for peak performance

• Surprising benefits for your creativity, stress levels, and even your physical health

• How to make nature walks work for you, no matter your schedule

• Simple tips to turn a short walk into a powerful energy boost

Feeling tired or stressed? Nature has the perfect solution. Tune in and discover how a short nature walk can transform your day!

Listen now to learn how to effortlessly incorporate nature walks into your life for maximum energy and clarity.

EP 113: Turn Boring Meetings into Energizing Events with This Secret Framework

Tired of low-energy meetings that fail to engage your team?

Imagine turning your next one - whether a monthly staff meeting or a company-wide event - into an energizing experience that builds community and gets results.

In this episode, Sherri Traxler and guest David Stevens reveal a powerful wellness framework—(The 4M’s)—to transform any meeting into a memorable and successful high-energy time.

Learn how to:

• Keep your team energized and focused with specific strategies.

• Create a meeting environment that fosters connection and collaboration.

• Design food options that fuel both body and mind without forcing restrictive options.

Ready to make your meetings more impactful? Tune in now and discover how the 4M’s can elevate any gathering.

EP 112: Easy Ways to Stay Energized at Meetings and Conferences

Ever attended a conference only to find yourself drained and unfocused by the afternoon?

What if there was a way to stay energized, focused, and absorb every bit of valuable content?

Conferences are packed with learning, networking, and inspiration, but most attendees hit an energy slump by midday, especially when the days are long.

In this episode, David Stevens, of Olympian Meetings, and I are diving into simple strategies that help you stay sharp, alert, and fully engaged throughout your entire event—without relying on sugar, caffeine, or skipping out on fun.

Here’s what you’ll take away:

• A simple, science-backed approach to fueling your brain for peak performance during conferences.

• How to fit movement into your schedule, even if it’s packed with sessions and meetings.

• A cool hack to having healthy energy boosting food at your finger tips - even with the event doesn't serve nutritious food.

You've invested time away from your family and work. Don’t miss out on the full potential of your meetings and events.

Listen now to unlock the strategies that will keep you energized and on top of your game!

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 107: The 3 Secrets to Stick with Your Fitness Routine

Less than 20% of people over 50 stay active. Just when you need fitness the most! How do they do it? In this episode, learn exactly what the 20% are doing differently. Things like ...

• overcoming the biggest challenges unique to this stage of life

• ways to build a simple system that fits you

• how to find a "plan B" when life derails "plan A"

If you've struggled to stay active or feel like your fitness plan no longer fits your life, this episode is for you!

EP 106: Fit at 50 - Ten Essentials for Smart Workouts

What a fun episode for those approaching or passing 50! Discover the 10 essential workout shifts to get fit safely and stay strong. Learn how hormonal changes impact your strength and flexibility -- and what to do about it.

• Protect your joints.

• Increase your stamina.

• Get stronger.

After you listen, you'll know exactly how to tailor your fitness plan for your new season of life.

Here are the resources I mention

• Get Stronger - Starting Now

• GOATA movement training with Dr. Susan Wood - for better joint alignment

• Unlock your Brain Power with Strength Training

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 101: 10 Ways to Keep Motivated

Inspired by your response to last week's episode, this episode reveals your brain's motivation system, plus 10 fun and practical ways to keep your body and brain wired to stay motivated and on track with your healthy goals. No more sliding back into old habits. Your future self awaits!

EP 100: Master Your Mindset to Transform Your Habits

We've hit 100 episodes! To celebrate, I recorded a powerful conversation with my coach, John Michael Morgan. He is best-selling author of Brand Against the Machine. He is the Chuck Norris of Mindset and Marketing.

And wow, does our conversation prove it. We cover the most important steps to make a mindset shift so your habits are easier and quicker. John shares how he pivots his morning routine so that it serves him best, on those mornings when he's not slept well. We uncover a really fun visual to help you reset when life throws off your habits. And, after a bit of a debate between us, we land on how to best hold yourself accountable and give yourself grace as you make new habits.

You will want to bookmark the episode and follow him on Instagram, Linked In, and get his inspiring emails here.

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

97: Is Your Workplace Stressing You Out + What to Do

Is your workplace culture stressful because you need to change how you work?

Or is your employer simply a bad fit (or worse, a toxic culture) -- and you need to change where you work?

Wendy Taylor, a career coach with over 20 years of helping individuals and teams create healthy work cultures, joins me to dive deep into these two questions. Plus, because she has conducted over 12,000 interviews, she shares her secrets on what NOT to ask in an interview to determine a company's culture. Of course, Wendy graciously shares what questions will show you whether a potential place will be stressful -- or a great fit. All the while making you look like a rock-star.

If you feel stressed at work, this episode is full of helpful insights.