273. The Tools to Live a Fully Charged Life with Meaghan B. Murphy #WellnessWednesdays

Meet my mom role model, Meaghan B. Murphy. Meaghan is a powerhouse known for her high energy, upbeat personality, and her "yay" lifestyle. She's not just your average magazine editor; she's currently the Editor in Chief at Woman's Day magazine, co-host of the Off the Gram podcast, and an on-air TV personality. </p>But Meaghan’s expertise doesn't stop there. She's a certified personal trainer, a breast cancer previvor, and a master of MacGyver-style life hacks – all with three children, a labradoodle, and a knack for holiday decorations, she's a true happiness hacker.</p>In this contagiously inspiring episode, we explore the strategies outlined in her book, Your Fully Charged Life, designed to help you live a more optimistic and joyful life. We dive into how her insights are particularly valuable for working moms and anyone seeking to inject a little more "yay" into their daily routine, shedding light on how life’s most painful and challenging times can infuse your life with more presence, grace and gratitude.</p>We also discuss what overcoming an eating disorder in her teens taught her, navigating the delicate balance of motherhood and career, Meaghan's inspiring journey as a breast cancer previvor, her proactive decision to undergo a double mastectomy due to genetic factors, and the tools of resilience she relied on in the process. </p>She shares so many helpful, practical tools that can instantly brighten your life, so without further ado, let's jump into this uplifting conversation with Meaghan B. Murphy.</p>We also cover…</p><strong>(02:00) Jumping Into Challenges & Fostering Open Communication With Your Kids</strong></p><strong>(28:00) Tools for Cultivating Happiness & Grounding in Gratitude Daily</strong></p><strong>(43:00) Building Resilience through Hardships & Tips for Owning Your Time</strong></p><strong>Resources:</strong></p><ul><li>Website: <a href="https://meaghanbmurphy.com/" rel="noopener noreferrer" target="_blank">meaghanbmurphy.com</a></li><li>Instagram: <a href="https://www.instagram.com/meaghanbmurphy/" rel="noopener noreferrer" target="_blank">@meaghanbmurphy</a></li><li>Read: <a href="https://meaghanbmurphy.com/book/" rel="noopener noreferrer" target="_blank">Your Fully Charged Life by Meaghan B. Murphy</a></li></ul><br /><strong>Connect with Kelly:</strong></p><ul><li><a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></li><li>Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></li><li>Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></li></ul><br />Be Well By Kelly is produced by <a href="http://crate.media" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>AG1 | Take ownership over your health with AG1! Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at <a href="https://drinkag1.com/bewell" target="_blank">drinkAG1.com/BEWELL</a>.</p><strong>Cozy Earth</strong></p><a href="https://cozyearth.com" target="_blank">Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com.</a></p>LMNT | Go to <a href="https://drinklmnt.com/kelly" target="_blank">DrinkLMNT.com/Kelly</a> to order a free sample pack of LMNT electrolytes. Just pay shipping (only $5 if you're in the US)!</p>

01:04:46

272. How Busy Parents Can Find Micro Moments for True Restorative Rest with Ashley Neese

Today we have the incredible Ashley Neese with us again, a renowned breathwork teacher, somatic practitioner, author, mother, land steward and dear friend of mine. Ashley is not only the host of The Deeper Call podcast, where she offers restorative conversations and somatic practices to foster connection and regeneration, but she's also the author of the newly released book, Permission to Rest.</p>And let me tell you – this book is a game-changer for parents and young people alike, offering 35 transformative practices to find rest and reconnect with themselves. </p>With over a decade of experience in the realms of embodiment, transformation, and renewal, Ashley is here to share her wisdom and insights for how to embrace real rest, the importance of somatic practices, balancing parenthood and self-care, and creating a nurturing environment for emotional growth. </p>She's truly a 2023 version of Mother Teresa, extending her care and knowledge to all who seek it. In this episode, we dive into Ashley's journey and her mission to empower individuals to feel their emotions, put a pin in them, and schedule time for self-care. So, if you're looking to embrace your feelings, be present in life, and strengthen your relationships, you're in for a real treat. </p>We also cover…</p><strong>(02:00) Learning to Downshift in Stressful Moments</strong></p><ul><li>What inspired Ashley to write Permission to Rest </li><li>How our resistance to rest stems from how we were raised</li><li>What activities are simple but restoring</li><li>How to infuse more rest and ease into hectic transition times in your day</li><li>Tips for managing meltdowns in the moment</li></ul><br /><strong>(19:00) Making Space for Processing Emotions </strong></p><ul><li>Exploring tolerance versus capacity </li><li>Understanding the body’s capacity for stress in the nervous system</li><li>Why resistance to rest can be resistance to confronting emotions</li><li>Somatic practices for working through emotions</li><li>Shifting the stress response cycle </li><li>How to develop your relationship with grief </li><li>Ashley’s process for making space to process grief or other emotions</li></ul><br /><strong>(37:00) Expanding Your Capacity for Rest & Presence </strong></p><ul><li>How learning to rest can impact your kids, too</li><li>Navigating parenting challenges with tools that promote deeper connection</li><li>Building your capacity and resilience as a parent to show up for your kids</li><li>Practice for presence and attunement</li><li>Saying no as a rest practice</li><li>Setting boundaries around being on the phone</li><li>What to do when you lose presence when you’re with your kids </li></ul><br /><h5>Resources:</h5><ul><li>Read: <a href="https://www.ashleyneese.com/books" rel="noopener noreferrer" target="_blank">Permission to Rest by Ashley Neese</a></li><li>Instagram: <a href="https://www.instagram.com/ashley_neese/" rel="noopener noreferrer" target="_blank">@ashley_neese</a></li><li>Podcast: <a href="https://podcasts.apple.com/us/podcast/the-deeper-call/id1698329510" rel="noopener noreferrer" target="_blank">The Deeper Call</a></li><li>Substack: <a href="https://substack.com/@thedeepercall" rel="noopener noreferrer" target="_blank">@thedeepercall</a></li><li>Website: <a href="https://ashleyneese.com/" rel="noopener noreferrer" target="_blank">ashleyneese.com</a></li><li>Episode #94: <a href="https://bewellbykelly.com/blogs/blog/ashleyneese" rel="noopener noreferrer" target="_blank">The Power of the Exhale with Ashley Neese</a></li></ul><br /><h5>Connect with Kelly:</h5><ul><li><a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></li><li>Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></li><li>Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></li></ul><br />Be Well By Kelly is produced by <a href="http://crate.media" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>Hiya Health | Get 50% off your first order at <a href="https://hiyahealth.com/kelly" target="_blank">HiyaHealth.com/Kelly</a> and give your kids the full-body nourishment they need to grow into healthy, happy adults.</p>AG1 | Take ownership over your health with AG1! Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at <a href="https://drinkag1.com/bewell" target="_blank">drinkAG1.com/BEWELL</a>.</p>

00:58:52

271. Creating an Environment of Health Within Our Household with Shawn Stevenson #WellnessWednesdays

Shawn Stevenson is all over the internet, social media feeds, and bestseller bookshelves with his fresh and relatable takes on family nutrition, microcultures, and attainable health and wellness tips. Today, he joins the show to spotlight his new book, the Eat Smarter Family Cookbook.</p>We dive right into the deep end, setting the stakes on how seriously he deems our food culture to be at risk, explaining how and why cultures and microcultures affect our health and longevity. We also get Shawn’s backstory, raised in a food desert with rare and concerning health issues of his own – severe asthma, a broken hip while running track, and a degenerative disc disease diagnosis at 20.</p>From there, Shawn shines a bright light on his miraculous recovery and resulting lifelong dedication to informing and educating the masses on his learnings.</p>Shawn’s powerful stream of consciousness on these subjects rivals anyone in the game – informed by his rich educational background and familiarity with modern research (see links below), packed with easy everyday tips and recipes, and ignited by a palpable passion to energize people of all walks of live to get moving in the right direction.</p>We also cover…</p><strong>(02:00) Inspirations for the Eat Smarter Family Cookbook </strong></p><ul><li>Lifestyle shifts that occur with a growing family </li><li>Processed vs. ultra-processed foods </li><li>Artificial flavors, additive colors, and glyphosate</li><li><a href="https://jamanetwork.com/journals/jama/fullarticle/2782866" rel="noopener noreferrer" target="_blank">Trends in Consumption of Ultraprocessed Foods Among US Youths</a> (Study)</li><li><a href="https://chronicdisease.org/wp-content/uploads/2022/04/FS_ChronicDiseaseCommentary2022FINAL.pdf" rel="noopener noreferrer" target="_blank">Commentary on Chronic Disease Prevention in 2022</a> (Study)</li><li><a href="https://www.nejm.org/doi/full/10.1056/nejmra1110560" rel="noopener noreferrer" target="_blank">The Past 200 Years in Diabetes</a> (Study)</li><li>Epigenetic influencers on gene expression </li><li>Helping families to control the controllables</li></ul><br /><strong>(22:00) Shawn’s Upbringing, Background & Diagnosis  </strong></p><ul><li>Growing up in a food desert </li><li>Breaking his hip as a standout track athlete</li><li>Diagnosed with degenerative disc disease</li><li>Taking responsibility for our lives </li></ul><br /><strong>(40:00) Getting Serious About Your Menu at Home </strong></p><ul><li>Exposing your family to real foods </li><li>Tricky marketing by the ultra processed food industry </li><li>The impact of blood sugar on your health</li><li>Food scientists have manipulated our desire to eat tasty things</li><li>Flavor as an intelligence advantage</li></ul><br /><strong>(48:00) Actionable Tips to Transforming Your Microculture </strong></p><ul><li>Consuming real foods should be enjoyable </li><li>Eating foods that improve our metabolic health, cognitive function, our sleep quality, etc. </li><li>How to get kids involved</li><li>Cost vs. convenience vs. nutrition </li><li>Example-setting power of eating as a family </li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3387875/" rel="noopener noreferrer" target="_blank">Shared Family Meals Related to the Nutritional Health of Children?</a> (Study)</li><li><a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802987" rel="noopener noreferrer" target="_blank">Effect of Family Meals on Children’s Fruit and Vegetable Intake</a> (Study)</li><li>Strategies to make family meals rewarding and consistent</li></ul><br /><strong>Resources:</strong></p><ul><li>Read: <a href="https://eatsmartercookbook.com/" rel="noopener noreferrer" target="_blank">Eat Smarter Family Cookbook by Shawn Stevenson</a></li><li>Read: <a href="https://eatsmarterbook.com/" rel="noopener noreferrer" target="_blank">Eat Smarter by Shawn Stevenson</a></li><li><strong>Instagram: </strong><a href="https://www.instagram.com/shawnmodel/" rel="noopener noreferrer" target="_blank"><strong>@shawnmodel</strong></a></li><li>The Model Health Show: <a href="https://themodelhealthshow.com/" rel="noopener noreferrer" target="_blank">themodelhealthshow.com</a></li><li>YouTube: <a href="https://www.youtube.com/user/TheShawnModel" rel="noopener noreferrer" target="_blank">TheShawnModel</a></li></ul><br /><strong>Connect with Kelly:</strong></p><ul><li><a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></li><li>Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></li><li>Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></li></ul><br />Be Well By Kelly is produced by <a href="http://crate.media" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p><strong>Cozy Earth</strong></p><a href="https://cozyearth.com" target="_blank">Get 35% off sitewide when you use the code 'BEWELL' at CozyEarth.com.</a></p>AG1 | Take ownership over your health with AG1! Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at <a href="https://drinkag1.com/bewell" target="_blank">drinkAG1.com/BEWELL</a>.</p>Primal Kitchen | Visit <a href="https://primalkitchen.com" target="_blank">primalkitchen.com</a> and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>

01:22:27

270. Navigating the Supplement Spectrum & Identifying What’s Right for You with Dr. William Wallace #WellnessWednesdays

I’m happy to have the esteemed Dr. William Wallace, Chief Scientific Officer for several prominent Midwestern nutraceutical companies, join us today. With a master’s degree in exercise and nutrition science and a Ph.D. in health and human performance, Dr. Wallace has a wealth of experience, knowledge, and insight when it comes to understanding what supplements to take (and of course, not take). </p>His doctoral work focused on the use of cognitive enhancement agents in college students, and he's published peer reviewed literature and conducted research in fields of exercise and nutrition science. Additionally, he has extensive experience in the nutraceutical field and has conducted work in every stage of research and development including clinical research, product development, quality, and compliance.</p>Today, we explore structuring a diet for optimal nutrient intake, the balancing act between supplements and whole foods, and the future of personalized supplementation – diving deep into magnesium and Omega-3s as we explore the characteristics of a healthy diet. </p>Get ready for an enlightening conversation that bridges the world of academic research with the practical, everyday needs of individuals seeking to enhance their health and performance through informed nutritional choices. Dr. Wallace is such a great resource for what is practical, looking at the research and helping all of us supplement a little bit better.</p>We also cover…</p>(02:00) The Role Supplements Play in Optimizing Health</p>• Moving from academic research to product development in sports supplementation</p>• Life Extension: <a href="https://www.lifeextension.com/" rel="noopener noreferrer" target="_blank">lifeextension.com</a></p>• The main drivers of sports nutrition and supplementation</p>• What nutrients most people may be deficient in</p>• How to determine which supplements you do or do not need</p>• What to look for in choline, magnesium, and Omega-3 supplements</p>(31:00) Characteristics of a Healthy Diet + Magnesium Deep Dive</p>• Structuring your diet for optimizing nutrients</p>• 4 characteristics of a healthy diet </p>• The importance of fiber and types of supplements to take</p>• Symptoms of suboptimal magnesium</p>• Does the type of magnesium supplement really matter? </p>(42:00) Balancing Supplements With a Nutritious Diet & Insights on Omega-3s</p>• A day in the life of William’s diet</p>• Dr. Wallance shares his hero foods</p>• Being flexible and consistent with the big picture of your diet </p>• Recommendations for fish intake and Omega-3s</p>• Omega-3 supplement recommendations</p>• How to check on the sourcing and sustainability of a supplement</p>• The future of personalized supplementation</p>* Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. </p>Resources:</p>• Instagram: <a href="https://www.instagram.com/dr.williamwallace/reels/" rel="noopener noreferrer" target="_blank">@dr.williamwallace</a></p>• Podcast: <a href="https://nutrients.buzzsprout.com/" rel="noopener noreferrer" target="_blank">Nutrients Podcast</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>

01:12:33

269. Redefining Anxiety & Learning How to Build a Non-Anxious Life with Dr. John Delony #WellnessWednesdays

In today’s modern world we have everything, and yet we are more anxious and more depressed than ever. Our bodies are telling us that the world we've created for ourselves is not sustainable. So what if instead of judging ourselves, we get curious about what is going on beneath the surface? Dr. John Delony is here to dive into this question and share his 6 daily choices that can help you build a non-anxious life. He is a bestselling author, mental health expert, and host of The John Delony Show. He has two PhDs, over two decades of experience in counseling, crisis response, and higher education, and his goal is to help people navigate through tough decisions, improve their relationships, and believe they're worth being well. </p>He's the author of two bestselling books, Own Your Past, Change Your Future and Redefining Anxiety, and today we talk about his new book, Building A Non-Anxious Life and his authentic and applicable real world takeaways for managing anxiety. If you struggle with over achieving, find yourself lashing out at friends and family, or staying distracted and numb to avoid confronting things in your life, Dr. Delony’s message is clear. You’re not alone, and you’re not broken. The relatable stories and mindset shifts John presents in his book and in this episode will give you practical guidance towards slowly making changes that can lead you towards a happier, healthier, non-anxious life. I loved this book and I love this episode. If this episode resonates with you, make sure to share it with someone in your life who could benefit from it, too.</p>We also cover…</p>(01:00) Exploring Anxiety & Loneliness in the Modern Age</p>• <a href="https://bewellbykelly.com/blogs/blog/how-to-take-charge-of-your-financial-wellness-with-rachel-cruze" rel="noopener noreferrer" target="_blank">196. How to Take Charge of Your Financial Wellness with Rachel Cruze</a></p>• John’s personal journey with anxiety</p>• How we've created the loneliest generation in human history</p>• Living in the distraction economy and avoiding discomfort</p>• What anxiety really is </p>• My relationship with anxiety </p>• The 6 daily choices to build a non anxious life</p>• Taking inventory of the light as well as dark in your life</p>• What’s on the other side of trauma if you look for it </p>(36:00) Fostering Connection & Freedom in Adulthood</p>• Why connection and community are vital</p>• Supporting our partners in making time for community and connection</p>• How to create freedom with smart finances </p>• Understanding how much are lives are run by other people</p>• Ways to cultivate connection in our communities</p>• Advice for making friends as an adult </p>(01:00:00) Navigating Life’s Challenges with Mindfulness & Intention</p>• Being intentional, mindful, and building a relationship of faith </p>• Creating awareness around the story you tell yourself</p>• Curiously investigating your responses to challenging situations</p>• Determining when enough is enough when it comes to achievement</p>• Getting comfortable with shifting priorities in different phases of life</p>• Putting in the work to live a non anxious life</p>Resources:</p>• Instagram: <a href="https://www.instagram.com/johndelony/?hl=en" rel="noopener noreferrer" target="_blank">@johndelony</a></p>• Read: <a href="https://store.ramseysolutions.com/personal-growth/books/building-a-non-anxious-life-by-dr-john-delony/" rel="noopener noreferrer" target="_blank">Building A Non-Anxious Life by Dr. John Delony</a></p>• YouTube: <a href="https://www.youtube.com/channel/UC4HiMKM8WLcNbt9ae_XNRNQ" rel="noopener noreferrer" target="_blank">The Dr. John Delony Show</a></p>• TikTok: <a href="https://www.tiktok.com/@johndelony?lang=en" rel="noopener noreferrer" target="_blank">@johndelony</a></p>• Facebook: <a href="https://www.facebook.com/JohnDelony" rel="noopener noreferrer" target="_blank">@JohnDelony</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>

01:15:54

268. Living Your Most Optimal Life (Part 2): A Wellness Roundtable Episode #FabulousFriends

Welcome back again my friends to the Be Well podcast. In this roundtable-style recap, featuring five more all-star guests, we expand on a recent compilation episode which previewed core pillars of mental and physical health.</p>You can check out full episodes featuring these guests for an expanded version of what you'll hear today, below, and explore the rest of the show's feed (approaching 300 episodes!) to drill down on the themes that mean the most to you and your family.</p>In this roundtable, we draw knowledge from previous episodes featuring leading experts:</p>• Dr. Mark Hyman, <a href="https://bewellbykelly.com/blogs/blog/young-forever-the-latest-roadmap-to-longevity-with-dr-mark-hyman" rel="noopener noreferrer" target="_blank">Young Forever: The Latest Roadmap to Longevity #237</a></p>• Dr. Andrew Huberman, <a href="https://bewellbykelly.com/blogs/blog/2020-1-2-how-to-counter-anxiety-sleep-like-a-baby-with-andrew-huberman" rel="noopener noreferrer" target="_blank">How to Counter Anxiety + Sleep Like a Baby #1</a></p>• Dr. Christian Gonzalez, <a href="https://bewellbykelly.com/blogs/blog/drg" rel="noopener noreferrer" target="_blank">Healing From Within #159</a></p>• Sal Di Stefano, <a href="https://podcasts.apple.com/lt/podcast/a-holistic-approach-to-building-strength-improving/id1493002505?i=1000561052752" rel="noopener noreferrer" target="_blank">A Holistic Approach to Building Strength & Improving Health #184</a></p>• Dr. Apostolos Lekkos, <a href="https://bewellbykelly.com/blogs/blog/create-who-you-want-to-be-functional-medicine-101-balancing-the-mind-body-and-spirit-with-dr-apostolos-lekkos" rel="noopener noreferrer" target="_blank">Functional Medicine 101 + Balancing the Mind, Body & Spirit #9</a></p>As we all know, technology and research are always changing, but the basics of being healthy remain largely the same from year to year, decade to decade , even generation to generation – making these episodes, and so many others, an evergreen source of information.</p>If you're digging this format let me know! And click back to episodes 262, 265, and 266 where we assembled roundtable talks on blood sugar basics, raising healthy kids, and healthy lifestyle habits.</p>We also cover…</p>(01:28) Live to 120: Hacking the Hallmarks of Aging (Dr. Mark Hyman)</p>• Blue Zones: Where people live to 100 and beyond</p>• Diet tips for ultimate longevity </p>• Avoiding ultra-processed foods and sugar</p>• Flours and breads are just as bad a sugar</p>• Why we should learn about and prioritize phytochemicals</p>• Understanding how to regulate protein intake</p>• Supporting muscle synthesis </p>• Eating for your microbiome </p>• Read: <a href="https://www.amazon.com/Young-Forever-Secrets-Longest-Healthiest/dp/0316453188/?tag=hyprod-20&linkCode=df0&hvadid=598225245735&hvpos=&hvnetw=g&hvrand=1982001317503632505&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9014966&hvtargid=pla-1662830892688" rel="noopener noreferrer" target="_blank">Young Forever by Dr. Mark Hyman</a></p>(08:46) Overcoming Harmful Effects of Anxiety & Stress (Dr. Andrew Huberman)</p>• Defining anxiety vs. fear vs. courage</p>• How the autonomic nervous system works</p>• How changes in alertness impact your vision</p>• Three proven ways to control anxiety </p>• Panoramic view: Opening up your POV</p>• Why looking at a sunset is so relaxing</p>• Emphasized breathing: Focusing on exhale </p>• The important role of the diaphragm</p>• Deliberate decompression: Meditation, bodywork, etc.</p>• When you should embrace the stress </p>• Controlling your voice</p>(24:28) Supporting the Body Through Balance (Dr. Christian Gonzalez)</p>• Trauma’s long term role in physical health </p>• Disease as an opportunity to look within</p>• Understanding the sympathetic nervous system </p>• Emptying our cup: Free and easy tips</p>• Supporting your circadian rhythm </p>• Natural light as a healer </p>• Benefits of movement and grounding </p>• Turning “off” before bedtime</p>• Recommended air filters</p>• Beware of bleach and toxic cleaning supplies </p>(38:58) Benefits of Strength Training (Sal Di Stefano)</p>• Exposing lies of weight loss industry </p>• Weightlifting for the average woman </p>• Supporting a healthy hormone profile </p>• How muscle memory works </p>• Recommended movements and gym exercises </p>• Important psychological motivators </p>• Acknowledging that you deserve to be taken care of </p>(53:00) Understanding the Causes of Adrenal Fatigue (Dr. Apostolos Lekkos)</p>• Diagnosing adrenal fatigue </p>• DUTCH urine cortisol tests</p>• Cortisol’s effect on the body </p>• How he heals adrenal fatigue </p>• Counteracting stress in your life </p>• How to practice box breathing </p>* Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. </p>Resources:</p>• Dr. Mark Hyman, Website: <a href="https://drhyman.com/" rel="noopener noreferrer" target="_blank">drmarkhyman.com</a></p>• Dr. Mark Hyman, YouTube: <a href="https://www.youtube.com/@drmarkhyman" rel="noopener noreferrer" target="_blank">Dr. Mark Hyman</a></p>• Dr. Mark Hyman, Instagram: <a href="https://www.instagram.com/drmarkhyman/" rel="noopener noreferrer" target="_blank">@drmarkhyman</a></p>• Dr. Andrew Huberman, Website: <a href="http://www.hubermanlab.com/" rel="noopener noreferrer" target="_blank">hubermanlab.com</a></p>• Dr. Andrew Huberman, YouTube: <a href="https://www.youtube.com/@hubermanlab" rel="noopener noreferrer" target="_blank">Huberman Lab</a></p>• Dr. Andrew Huberman, Instagram: <a href="http://www.instagram.com/hubermanlab" rel="noopener noreferrer" target="_blank">@hubermanlab</a></p>• Dr. Christian Gonzalez, Website: <a href="https://docgonzalez.com/" rel="noopener noreferrer" target="_blank">docgonzalez.com</a></p>• Dr. Christian Gonzalez, YouTube: <a href="https://www.youtube.com/channel/UCztQQ--xORWtJCwHmaa_buA" rel="noopener noreferrer" target="_blank">Heal Thy Self (Dr. Christian Gonzalez)</a></p>• Dr. Christian Gonzalez, Instagram: <a href="https://www.instagram.com/dr.christian.gonzalez/" rel="noopener noreferrer" target="_blank">@dr.christian.gonzalez</a></p>• Sal Di Stefano, Website: <a href="https://www.mindpumpmedia.com/sal-bio" rel="noopener noreferrer" target="_blank">mindpumpmedia.com/sal-bio</a></p>• Sal Di Stefano, YouTube: <a href="https://www.youtube.com/user/saldistefanomaps" rel="noopener noreferrer" target="_blank">Sal Di Stefano</a></p>• Sal Di Stefano, Instagram: <a href="https://www.instagram.com/mindpumpdistefano/" rel="noopener noreferrer" target="_blank">@mindpumpdistefano</a></p>• Dr. Apostolos Lekkos, Website: <a href="http://drlekkos.com/" rel="noopener noreferrer" target="_blank">drlekkos.com</a></p>• Dr. Apostolos Lekkos, Instagram: <a href="https://www.instagram.com/dr_lekkos/" rel="noopener noreferrer" target="_blank">@dr_lekkos</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>Dreamland Baby | Go to <a href="https://dreamlandbabyco.com" target="_blank">dreamlandbabyco.com</a> and enter code KELLY at checkout to receive 20% off sitewide + free shipping.</p>LMNT | It's grapefruit season! For a limited time, go to <a href="https://drinklmnt.com/kelly" target="_blank">DrinkLMNT.com/Kelly</a> to grab the grapefruit electrolyte drink mix before it's gone and get a free sample pack with purchase.</p>Hiya Health | Get 50% off your first order at <a href="https://hiyahealth.com/kelly" target="_blank">HiyaHealth.com/Kelly</a> and give your kids the full-body nourishment they need to grow into healthy, happy adults.</p>Primal Kitchen | Visit <a href="https://primalkitchen.com" target="_blank">primalkitchen.com</a> and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.</p>

01:08:46

267. Go Mom Yourself: Dr. Morgan Cutlip's Guide to Loving Your Kids & Honoring Yourself #FabulousFriends

I'm so excited to welcome Dr. Morgan Cutlip back to the show. Dr. Morgan has a PhD in psychology, and she's a highly sought-after relationship expert. She knows what it feels like to lose yourself in motherhood and she's determined to help mothers navigate it better. Throughout her career, she has helped hundreds of thousands of people worldwide learn how to form and maintain healthy relationships.</p>Dr. Morgan has been featured On Good Morning America, Teen Vogue, The New York Times, Women's Health Magazine, Mops International, Loveology. Her brand new book, Love Your Kids Without Losing Yourself, is available now. </p>In today’s episode, we dive into what the research says about striving to be a perfect parent, and tools for managing the realities of motherhood. I love how Dr. Morgan gives examples from her own life showing how competing priorities and unmanaged expectations can lead us to feel like we’re failing as parents – and uncovering why we put so much pressure on ourselves. </p>She effectively combines her expertise as a psychologist and experience as a mom together in her book to provide practical tips for how to prioritize our time and check in with ourselves – all in order to show up in ways that bring us more peace. Check out Dr. Morgan’s Love Your Kids Without Losing Yourself to dive deeper into supporting yourself in parenthood and in life.</p>We also cover…</p>(01:00) Unpacking Identity Conflicts That All Moms Go Through</p>• Read: <a href="https://www.amazon.com/Love-Your-Without-Losing-Yourself/dp/1400239621" rel="noopener noreferrer" target="_blank">Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip</a></p>• Identity, your needs vs. the needs of everyone and everything else</p>• Risk in losing touch with your own priorities </p>• Tapping into your personal power to dictate your life</p>• How Kelly’s mom influenced her mindset as a mother </p>• Acknowledging and reframing our judgements of other moms </p>• We’re not empty nesters, we’re bird launchers </p>(11:00) Ideals vs. Reality: Setting Healthy Expectations </p>• Studying the the idealization of motherhood</p>• What does it mean (to you) to be a good mom?</p>• Understanding feelings of guilt, shame, and falling short</p>• How Dr. Morgan’s mom influenced her mindset as a mother</p>• How Kelly manages her own expectations in the home</p>• Grieving for your old narrative and accepting the pain of prioritization </p>• Inherent risk in setting impossible standards </p>• Untangling me time vs. work time</p>• Finding untapped power in behavioral change </p>(29:00) Identifying the 5 Components of Intensive Mothering</p>• <a href="https://www.amazon.com/Cultural-Contradictions-Motherhood-Sharon-Hays/dp/0300076525" rel="noopener noreferrer" target="_blank">The Cultural Contradictions of Motherhood by Sharon Hays</a></p>• Essentialism, believe that other people can dutifully care for your children </p>• Child-centered, know that they can’t be your entire world</p>• Fulfillment, understand that being a mother won’t complete you</p>• Stimulating, stepping down as entertainment director for the family</p>• Challenging, it doesn’t have to be hard to be effective </p>• Decoding a desire to create control over your environment</p>• Removing perfection from parenting </p>• Working with <a href="https://www.tinabryson.com/" rel="noopener noreferrer" target="_blank">Tina Bryson </a></p>• Panting positive seeds of personal growth </p>(42:00) Loving Your Kids Without Losing Yourself</p>• Background and meaning of Relationship Attachment Model (RAM)</p>• Intro to the 5 points of connection </p>• Knowing yourself deeply </p>• Dr. Bronner’s peppermint shower experiences </p>• Previewing prompts from Dr. Morgan’s new book</p>• Read: <a href="https://www.amazon.com/Love-Your-Without-Losing-Yourself/dp/1400239621" rel="noopener noreferrer" target="_blank">Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip</a></p>• Beach moments where Kelly feels the most aligned </p>• Stacking fulfilling experiences with your kids</p>• Dr. Morgan’s personal story and why she wrote her new book</p>• Bringing today’s lessons into the home</p>• Reconnecting your disconnected relationships </p>• <a href="https://bewellbykelly.com/blogs/blog/finding-fairness-balance-intimacy-in-your-relationship-with-dr-morgan-cutlip" rel="noopener noreferrer" target="_blank">Finding Fairness, Balance & Intimacy in Your Relationship with Dr. Morgan Cutlip #57</a></p>• Kelly reflects on reading Dr. Morgan’s book</p>Resources:</p>• Website: <a href="https://drmorgancutlip.com/" rel="noopener noreferrer" target="_blank">drmorgancutlip.com</a></p>• Read: <a href="https://www.amazon.com/Love-Your-Without-Losing-Yourself/dp/1400239621" rel="noopener noreferrer" target="_blank">Love Your Kids Without Losing Yourself by Dr. Morgan Cutlip</a></p>• Instagram: <a href="https://www.instagram.com/drmorgancutlip/" rel="noopener noreferrer" target="_blank">@drmorgancutlip</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>AG1 | Take ownership over your health with AG1! Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at <a href="https://drinkag1.com/bewell" target="_blank">drinkAG1.com/BEWELL</a>.</p>Vuori | Get 20% off your first order of Vuori AND free shipping on orders over $75 at <a href="https://vuori.com/kelly" target="_blank">vuori.com/kelly</a>.</p>

01:13:58

266. Living Your Most Optimal Life (Part 1): A Wellness Roundtable Episode #FabulousFriends

Today’s roundtable episode brings together some of the most popular and impactful guests we’ve ever had on the podcast. These brilliant minds – doctors, bestselling authors, researchers, and visionaries in the wellness space – share lifestyle shifts we can incorporate into our routines to feel healthier, happier, and more energized. </p>In this roundtable, we draw knowledge from previous episodes featuring leading experts:</p>• Max Lugavere, <a href="https://bewellbykelly.com/blogs/blog/the-genius-life-nutrition-for-a-healthy-brain-body-without-counting-calories-with-max-lugavere" rel="noopener noreferrer" target="_blank">The Genius Life: Nutrition for a Healthy Brain & Body (Without Counting Calories) #4</a></p>• Kelly McGonigal, <a href="https://bewellbykelly.com/blogs/blog/2020-1-2-the-joy-of-movement-with-kelly-mcgonigal" rel="noopener noreferrer" target="_blank">The Joy of Movement #2</a></p>• Dr. Amy Shah, <a href="https://bewellbykelly.com/blogs/blog/intermittent-fasting-for-women-with-dr-amy-shah" rel="noopener noreferrer" target="_blank">Intermittent Fasting for Women #16</a></p>• Austin McGuffie, <a href="https://bewellbykelly.com/blogs/blog/metabolismmentor" rel="noopener noreferrer" target="_blank">Easy Tips to Master Your Metabolism #169</a></p>We cover essentials like the power of movement, sleep, and whole foods. Plus, we dive deeper into intermittent fasting, detoxing, and how to support a healthy gut microbiome. </p>This episode features short-but-powerful excerpts with each guest. If you want to hear the full conversations, make sure to listen for episode numbers between each guest rotation. There’s so much to learn, so we’ll be releasing a follow-up Part 2 episode, with even more lifestyle tips, soon.</p>We also cover…</p>(01:00) The Dangers of Processed Foods & Toxins (Max Lugavere)</p>• What to eat to prevent illness</p>• How processed foods impact our brains, metabolism, and satiety</p>• How the body regulates itself when you’re eating whole foods</p>• Why Max doesn’t recommend counting calories</p>• Tips to minimize your exposure to toxins </p>• Max’s favorite ways to detox </p>• Minimizing your reliance on plastic  </p>• Cleaning up the water you drink</p>(17:00) The Miraculous Power Of Movement for the Mind (Kelly McGonigal)  </p>• The feel-better effect of movement on your mood and mindset</p>• How being active in the long-term changes the structure of your brain</p>• Why the brain becomes more sensitive to joy when you exercise</p>• How movement makes you more resilient in the face of stress and trauma </p>• The science behind how exercise impacts dopamine </p>• What it means to release “hope molecules” into your bloodstream </p>• Reaping the benefits of exercise without having to “fix” your body </p>(29:00) Gut Check On Microbiome & Intermittent Fasting for Women (Dr. Amy Shah)</p>• Signs you have a healthy gut microbiome</p>• How your gut impacts your brain, immune system, and weight</p>• The complexities of microbiome testing</p>• Intermittent fasting as a helpful tool in your health journey </p>• What most women get wrong when they first try intermittent fasting </p>• How intermittent fasting can impact your cycle</p>• Dr. Amy’s advice for how to get started with intermittent fasting </p>(37:00) Creating Sustainable Health Habits That Stick (Austin McGuffie)</p>• The importance of sleep for regulating insulin levels</p>• Why you shouldn’t eat “naked carbs”</p>• Why Austin eats most meals in a bowl </p>• Austin’s simple formula for a nutritious meal </p>• Nixing the all-or-nothing mentality around exercise</p>• How to avoid blood sugar spikes </p>• Implementing sustainable habits that work with your lifestyle </p>* Content from this podcast is provided for information and education purposes only, and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The use of information from this podcast is at the user’s own risk. Always speak with your healthcare professional before taking any medication, nutritional or herbal supplement. </p>Resources:</p>• Max Lugavere, Website: <a href="https://www.maxlugavere.com/" rel="noopener noreferrer" target="_blank">maxlugavere.com</a></p>• Max Lugavere, Instagram: <a href="https://www.instagram.com/maxlugavere/?hl=en" rel="noopener noreferrer" target="_blank">@maxlugavere</a></p>• Kelly McGonigal, Website: <a href="http://kellymcgonigal.com/" rel="noopener noreferrer" target="_blank">kellymcgonigal.com</a></p>• Kelly McGonigal, Instagram: <a href="https://www.instagram.com/kellymariemcgonigal/?hl=en" rel="noopener noreferrer" target="_blank">@kellymariemcgonigal</a></p>• Dr. Amy Shah, Website: <a href="https://amymdwellness.com/" rel="noopener noreferrer" target="_blank">amymdwellness.com</a></p>• Dr. Amy Shah, Instagram: <a href="https://www.instagram.com/fastingmd/?hl=en" rel="noopener noreferrer" target="_blank">@fastingmd</a></p>• Austin McGuffie, Website: <a href="https://hoo.be/metabolismmentor" rel="noopener noreferrer" target="_blank">hoo.be/metabolismmentor</a></p>• Austin McGuffie, Instagram: <a href="https://www.instagram.com/austin.mcguffie/?hl=en#" rel="noopener noreferrer" target="_blank">@austin.mcguffie</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>AG1 | Take ownership over your health with AG1! Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at <a href="https://drinkag1.com/bewell" target="_blank">drinkAG1.com/BEWELL</a>.</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>

00:48:21

265. Raising Healthy & Happy Kids of All Ages: A Wellness Roundtable Episode #FabulousFriends

As I bring a third child into the world, I have a few of my own thoughts and opinions on the world of kids and parenting, for sure! But no matter how much I learn, I still have questions. And so do you! In fact, raising children – feeding them, relating to them, keeping them happy and healthy – is one of the most common topics in my DMs, and one of the most popular interview themes on our feed.</p>In this episode, you'll hear from some of the biggest names and brightest minds in the space – from experienced parents to accomplished scholars, doctors, bestselling authors, and more. We cover the importance of nutrition and gut health, handling picky eating, building connection, the science behind tantrums and developing brains, communication, and independence - just to name a few.</p>And while this episode features our most impactful segments on the topic, the full conversations from which they're pulled offer tons of additional knowledge. Listen for episode numbers between each guest rotation, or search the word "kids" on the show's website at bewellbykelly.com to find the source material and more.</p>On this roundtable journey, we draw insights from previous episodes featuring brilliant minds like:</p>• Dr. Nicole Beurkens, <a href="https://bewellbykelly.com/blogs/blog/nicolebeurkens" rel="noopener noreferrer" target="_blank">Healthy Kids, Happy Parents #134</a></p>• Jennifer Anderson, <a href="https://bewellbykelly.com/blogs/blog/bringing-joy-to-the-table-with-jennifer-anderson-of-kids-eat-in-color" rel="noopener noreferrer" target="_blank">Bringing Joy to the Table with Kids Eat in Color #189</a></p>• Dr. Elisa Song, <a href="https://bewellbykelly.com/blogs/blog/whole-family-wellness-helping-our-kids-thrive-with-dr-elisa-song-wellnesswednesdays" rel="noopener noreferrer" target="_blank">Whole Family Wellness: Helping Our Kids Thrive #208</a></p>• Dr. Becky Kennedy, <a href="https://bewellbykelly.com/blogs/blog/drbeckykennedy" rel="noopener noreferrer" target="_blank">Cultivating the Good Inside Our Kids and Ourselves #151</a></p>• Dr. Tina Bryson, <a href="https://bewellbykelly.com/blogs/blog/parenting-the-power-of-showing-up-with-dr-tina-bryson" rel="noopener noreferrer" target="_blank">Parenting & the Power of Showing Up #212</a></p>• Jenn Curtis, <a href="https://bewellbykelly.com/blogs/blog/using-the-parent-compass-promoting-self-advocacy-in-kids-with-jenn-curtis" rel="noopener noreferrer" target="_blank">Using the Parent Compass: Promoting Self-Advocacy in Kids #199</a></p>• Dr. Marion Van Horn, <a href="https://bewellbykelly.com/blogs/blog/supporting-childrens-neural-development-with-dr-marion-van-horn" rel="noopener noreferrer" target="_blank">Supporting Children’s Neural Development #74</a></p>We also cover…</p>00:01:00 — The Important Role Nutrition Plays in Behavior (Dr. Nicole Beurkens)</p>• Considering the impact of food on a child’s mood and mental health</p>• Getting off of the blood sugar rollercoaster </p>• Examples of blood sugar spiking breakfast foods</p>• A growing mind and body are more sensitive to health variables  </p>• Benefits of protein for breakfast</p>• Why kids need good sources of carbs </p>• Excessive additive sugar has a negative impact on the brain </p>• Importance of hydration on health </p>00:14:00 — Effectively Encouraging a Picky Eater (Jennifer Anderson)</p>• Fab 4 Under 4: <a href="https://www.kellylevequecourses.com/fab-4-under-4" rel="noopener noreferrer" target="_blank">A Comprehensive Guide To Feeding Your Children</a></p>• Unlocking the power of “You don’t have to eat it”</p>• Disengaging from the mealtime power struggle </p>• Encouraging picky eaters through their interests</p>• Rescue snacking vs. holding your ground</p>• Relationship dynamics behind bedtime snacking </p>• Nothing is wrong with the feeling of being hungry </p>• Benefits of daytime structure for curbing cravings </p>• Managing stress at mealtime </p>00:25:00 — Gut Health & Immunity for Kids (Dr. Elisa Song)</p>• Good foods for the gut</p>• The important role of gut-associated lymphoid tissue (GALT)</p>• Risks of too much gluten protein or casein protein </p>• Testing for a healthy gut microbiome in kids</p>• Removing emotional associations with food</p>• And replacing them with cause/effect frameworks</p>• Risks of consuming ultra processed foods</p>• Becoming a savvy label reader </p>00:33:00 — Decoding Tantrums & Other Big Feelings (Dr. Becky Kennedy & Dr. Tina Bryson)</p>• Putting tantrums into context: What causes them?</p>• Seeing childhood as a time they’re practice their feelings</p>• Preparing them to effectively cope</p>• Untangling the energetics of a tantrum </p>• Practicing co-regulation to manage big feelings</p>• Unlocking the ultimate control of “I won’t let you”</p>• Seeing and responding to children's behaviors</p>• The resilience and brilliance of the human brain </p>• Managing a second phase of separation anxiety </p>• Practicing feelings through mental reps </p>• The brain is an association machine</p>00:49:00 — Relating to Your Child in a Meaningful Way (Jenn Curtis & Dr. Marion Van Horn)</p>• Questions to learn about your kids</p>• Read: <a href="https://www.amazon.com/Parent-Compass-Navigating-Wellness-Competitive/dp/1641702885" rel="noopener noreferrer" target="_blank">The Parent Compass by Cynthia Clumeck Muchnick & Jenn Curtis</a></p>• Using language based in growth mindset vs. fixed mindset</p>• Praise the journey, not the destination</p>• Installing your kids with the optimism of “yet”</p>• Giving them power over their bedroom, wardrobe, and suitcase </p>• Daily tips to bring your family together </p>• Research behind the benefits of family meals</p>• Setting an example of authenticity </p>Resources:</p>• Fab 4 Under 4: <a href="https://www.kellylevequecourses.com/fab-4-under-4" rel="noopener noreferrer" target="_blank">A Comprehensive Guide To Feeding Your Children</a></p>• Dr. Nicole Beurkens, Website: <a href="https://www.drbeurkens.com/" rel="noopener noreferrer" target="_blank">drbeurkens.com</a></p>• Dr. Nicole Beurkens, Instagram: <a href="https://www.instagram.com/drnicolebeurkens/" rel="noopener noreferrer" target="_blank">@drnicolebeurkens</a></p>• Jennifer Anderson, Website: <a href="https://kidseatincolor.com/jennifer-founder-of-kids-eat-in-color/" rel="noopener noreferrer" target="_blank">kidseatincolor.com</a></p>• Jennifer Anderson, Instagram: <a href="https://www.instagram.com/kids.eat.in.color/" rel="noopener noreferrer" target="_blank">@kids.eat.in.color</a></p>• Dr. Elisa Song, Website: <a href="https://healthykidshappykids.com/" rel="noopener noreferrer" target="_blank">healthykidshappykids.com</a></p>• Dr. Elisa Song, Instagram: <a href="https://www.instagram.com/healthykids_happykids/" rel="noopener noreferrer" target="_blank">@healthykids_happykids</a></p>• Dr. Becky Kennedy, Website: <a href="https://www.goodinside.com/" rel="noopener noreferrer" target="_blank">goodinside.com</a></p>• Dr. Becky Kennedy, Instagram: <a href="https://www.instagram.com/drbeckyatgoodinside/" rel="noopener noreferrer" target="_blank">@drbeckyatgoodinside</a></p>• Dr. Tina Bryson, Website: <a href="https://www.tinabryson.com/" rel="noopener noreferrer" target="_blank">tinabryson.com</a></p>• Dr. Tina Bryson, Instagram: <a href="https://www.instagram.com/tinapaynebryson/" rel="noopener noreferrer" target="_blank">@tinapaynebryson</a></p>• Jenn Curtis, Website: <a href="https://www.futurewiseconsulting.com/" rel="noopener noreferrer" target="_blank">futurewiseconsulting.com</a></p>• Jenn Curtis, Instagram: <a href="https://www.instagram.com/myfuturewise/" rel="noopener noreferrer" target="_blank">@myfuturewise</a></p>• Dr. Marion Van Horn, Instagram: <a href="https://www.instagram.com/marion_vanhorn/" rel="noopener noreferrer" target="_blank">@marion_vanhorn</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>Hiya Health | Get 50% off your first order at <a href="https://hiyahealth.com/kelly" target="_blank">HiyaHealth.com/Kelly</a> and give your kids the full-body nourishment they need to grow into healthy, happy adults.</p>AG1 | Take ownership over your health with AG1! Get 1 FREE year of Vitamin D immune support along with 5 FREE travel packs with your first purchase at <a href="https://drinkag1.com/bewell" target="_blank">drinkAG1.com/BEWELL</a>.</p>

01:09:55

264. Embracing Progress Over Perfection with Peloton Sensation Emma Lovewell

In today’s episode, I welcome my dear friend, Emma Lovewell, an author, health and wellness expert, and the top-rated Peloton instructor for more than five years. Emma teaches cycling, dance, and strength classes to millions of devoted fans across the world. </p>Through her website, Live Learn Lovewell, she supports her community to cultivate an authentic, well-balanced life through healthy eating and movement. She recently released her first book, Live Learn Love Well, a memoir chronicling her incredible journey — from her childhood to taking the stage at Peloton.</p>In this conversation, Emma shares her personal journey and lessons from her upbringing, the leaps of faith she took in her career, and how she learned to live a life of progress, not perfection. We talk about goal setting, speaking your dreams into existence, and how to give yourself grace and patience along the way. </p>Like Emma herself, this conversation is optimistic, uplifting, and inclusive. Let’s welcome Emma Lovewell to the show, and get ready to go along for the ride. </p>We also cover…</p>00:06:00 — Emma’s Personal Journey & Finding Her Voice </p>• What inspired her to write her book, <a href="https://www.livelearnlovewell.com/book/" rel="noopener noreferrer" target="_blank">Live Learn Love Well </a></p>• Emma’s unique upbring in Martha’s Vineyard, Massachusetts  </p>• The challenges of growing up biracial in a predominantly white community </p>• Discovering her creative passions and entrepreneurial spirit from a young age </p>• Finding her voice through music, movement, and performance </p>• The valuable lessons Emma learned from her mom</p>00:21:00 — Stepping Out Of Her Comfort Zone & On To The Peloton Stage  </p>• How Emma emailed the CEO of Peloton to land an audition </p>• Taking leaps of faith to go after your dreams</p>• What it was like teaching her first live ride</p>• Creating deep connections with her riders through the screen</p>• The messages she wants all of her riders to take away from her classes </p>00:36:00 — Striving For Progress, Not Perfection </p>• How Emma grappled with her own perfectionism </p>• Tips to trust in the process instead of focusing on the destination </p>• Sharing your goals and speaking them into existence </p>• Emma’s advice for writing your goals in pencil, not pen </p>• Emma’s personal and professional goals for the next 3 to 5 years </p>00:45:00 — Emma’s Wellness Philosophies & Self-Care Routine </p>• Emma’s toolkit to care for her mind, body, and spirit </p>• Emma’s nutrition advice for adding more vegetables to your day </p>• The role therapy plays in her wellness routine </p>• The importance of having an abundance philosophy vs. a deprivation mindset</p>Resources:</p>• Instagram: <a href="https://www.instagram.com/emmalovewell/?hl=en" rel="noopener noreferrer" target="_blank">@emmalovewell</a></p>• Twitter: <a href="https://twitter.com/emmalovewell" rel="noopener noreferrer" target="_blank">@emmalovewell</a></p>• TikTok: <a href="https://www.tiktok.com/@emma_lovewell" rel="noopener noreferrer" target="_blank">@emma_lovewell</a></p>• YouTube: <a href="https://www.youtube.com/channel/UCmwKCxGqverNKNUIGkIwUiA" rel="noopener noreferrer" target="_blank">@EmmaLovewell</a></p>• Read: <a href="https://www.livelearnlovewell.com/book/" rel="noopener noreferrer" target="_blank">Live Learn Love Well by Emma Lovewell </a></p>• Website: <a href="https://www.livelearnlovewell.com/" rel="noopener noreferrer" target="_blank">livelearnlovewell.com/</a></p>Connect with Kelly:</p>• <a href="https://kellyleveque.com/" rel="noopener noreferrer" target="_blank">kellyleveque.com</a></p>• Instagram: <a href="https://www.instagram.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">@bewellbykelly</a></p>• Facebook: <a href="https://www.facebook.com/bewellbykelly/" rel="noopener noreferrer" target="_blank">www.facebook.com/bewellbykelly</a></p>Be Well By Kelly is produced by <a href="http://crate.media/" rel="noopener noreferrer" target="_blank">Crate Media</a>.</p>Mentioned in this episode:</p>BWBK Protein Powder | Grass-fed protein powder OR vegan chocho protein powder with organic monk fruit has exactly what you need to make delicious, blood sugar balancing, nutrient dense smoothies—and nothing you don’t. Get $10 off your order with PODCAST10 at <a href="https://bewellbykelly.com" target="_blank">bewellbykelly.com</a>.</p>LMNT | It's grapefruit season! For a limited time, go to <a href="https://drinklmnt.com/kelly" target="_blank">DrinkLMNT.com/Kelly</a> to grab the grapefruit electrolyte drink mix before it's gone and get a free sample pack with purchase.</p>Primal Kitchen | Visit <a href="https://primalkitchen.com" target="_blank">primalkitchen.com</a> and use the code KELLYSFAVORITES at checkout for 15% off your order of $40 or more.</p>Zero Acre | Say hello to Cultured Oil. Head over to <a href="https://zeroacre.com/kelly" target="_blank">zeroacre.com/kelly</a> and use code KELLY at checkout to claim an exclusive offer.</p>

00:51:12