21. 5 Lessons About Consistency That Changed Everything

In episode #21, I share 5 things that I learned on my quest to find consistency with exercise again. I was sick and tired of feeling sick and tired. Each week I would watch my excuses to skip exercise pile up. So I set a goal of doing 25 days of daily movement to kickstart the new year. Heres how I tranformed my relationship with exercise and found a consistent routine that not only allowed me to achieve my goal of 25 days of daily movement, but stay consistent with it to this day. I am so excited to share this episode with you! Check out @rubygracewellness on Instagram to see my documented 25 day journey. 

In episode #20 I dive into the powerful role the migrating motor complex has on gut health & conditions of Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO).  I’ll share some root cause factors that affect migrating motor complex function and provide actionable tools for gut health support and mind-body wellbeing. Book A Gut Health Discovery Call  Instagram Website DISCLAIMER

In episode #19 I speak with Dr. Kate Balestreri who is a Licensed Psychologist, Certified Sex Therapist, Founder of Modern Intimacy & Host of the Get Naked With Dr. Kate Podcast. Dr. Kate shares her insights into how to break free from sexual shame, which holds so many back from expressing themselves fully & from experiencing real pleasure. Dr. Kate discusses navigating sexual shame after sexual stress, distress, trauma or abuse to ignite feelings of excitement and pleasure in your sex life again.  https://www.modernintimacy.com/dr-kate-balestrieri-sex-therapist/ Disclaimer

In episode #18 I speak with Vanessa Blackstone ACSW about her personal and professional experience with pain reprocessing therapy (PRT) for helping to improve medically unexplained chronic pain and non-pain symptoms.   Vanessa, citizen of Eastern Band of Cherokee Nation, is the Executive Director of the Pain Psychology Center and a clinical consultant at the Pain Reprocessing Therapy Center. She earned her M.S. in Social Work from the University of Southern California in Los Angeles, CA. Following her own personal recovery from chronic pain, Vanessa began her career as a therapist in 2018. In addition to chronic pain treatment, she specializes in sex therapy, substance use and recovery, mindfulness-based relapse prevention, and works on film sets as an Onset Wellness Professional. Outside of her professional roles, Vanessa is a former foster youth who advocates for current and former foster youth by sharing her personal experiences in public speaking events.  Vanessa shares about the key principles and tools utilized in pain reprocessing therapy and explains how the brain & nervous system impact the physical body. Vanessa assures that your pain and chronic symptoms aren't “in your head” and provides insight into how to move forward when feeling as though you have “tried everything”. Connect With Vanessa: https://blackstonewellness.com FB: Vanessa Blackstone, ACSW IG: @that.therapist LinkedIn: Vanessa Blackstone, ACSW     Register- 12 Day Kickstart Challenge    Discalimer

In episode #17, I speak about 5 root causes of sugar cravings that I commonly see as a nutritionist and have personally experienced in my own life. I discuss the biology and psychology of why people may tend to crave or seek “comfort type foods” - sweet, high fat, salty foods and the key role that factors such as our protein & overall caloric intake, dopamine balance, gut microbiome, mood/emotions and hormones play in facilitating them. I also discuss ways to “satiate” and reduce cravings through methods that target the root of imbalance. I highlight the importance of having flexibility and showing curiosity, compassion and care to ourselves throughout this process of reducing cravings and supporting our mind & body.  To download your free guided meditation, visit https://www.rubygracewellness.com/1-1-coaching   References Plant Diversity Study https://journals.asm.org/doi/10.1128/mSystems.00031-18 Cravings & The Gut Microbiome Review Article  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270213/ Loneliness & Hunger https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4409518/ Stress & Hunger https://pubmed.ncbi.nlm.nih.gov/36126514/ Disclaimer   

In episode #16, I speak with Jenny Israel who is an Intuitive Soul Coach with 13 years of experience in energy medicine coaching and spiritual teaching. Jenny shares her own personal spiritual journey and gives us an inside look at what a “Soul Coaching” client session with her looks like as guides a 15 minute coaching session for me at the end of the show.  We explore the topic of self sabotage and why we are actually designed to do it-  how to prepare for it and overcome it in order to begin aligning with the life that we want or envision for ourselves. We also discuss the mind, body, spirit connection and why looking to our emotional/ spiritual body might be supportive for our physical body and symptoms. Jenny teaches us how we can get to know ourselves a little bit better so that we can begin living a more authentic, joyful life… today. For more information on how to connect with Jenny or view her resources and services please visit her website:  https://www.jennyisrael.com/   DISCLAIMER:  THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to audio, video, text, graphics and other material contained are for informational purposes only. NO material in or from this podcast/website/ coaching service/ special guests is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding your health or medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website or coaching practice.

In episode #15, I speak with Alison Marras who is a Nutritional Therapy Practitioner and author of “The Paleo Gut Healing Cookbook”. Alison and I had a conversation about all things food sensitivities, elimination diets and recurrent gut infections. Alison shares her own personal experience coupled with her professional knowledge around: Building a healthy relationship with food after common elimination style diets such as Low FODMAP, Paleo, Whole30, Gluten free etc. Food reintroduction... where most people often get stuck with elimination diets Gut and food sensitivity testing... when they may or may not be supportive Relapsing gut infections- SIBO, Candida... why they can become so resilient Foundational gut healthy/supportive practices For more information on how to connect with Alison or view her recipes, resources and services please visit her website: www.foodbymars.com  Follow Alison Marras on Instagram & Tiktok   DISCLAIMER:  THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to audio, video, text, graphics and other material contained are for informational purposes only. NO material in or from this podcast/website/ coaching service/ special guests is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding your health or medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website or coaching practice.  

In episode #14, I speak with Amy Fiedler who is a Certified Trauma Support Specialist, Certified Holistic Life Coach, Reiki Master Practitioner, Podcaster and Author. Amy specializes in providing individuals with integrative and sustainable trauma-informed mental and emotional support to navigate their life and relationships after trauma. We go deep and get real about how to become aware of limiting thought and behavioral patterns in order to align ourselves with what we want for our life/ relationships and how we want to feel within them. Amy shares her personal life experiences and professional insights on how to navigate setting and withholding healthy boundaries, people pleasing, intimacy and relationships after trauma. For more information on how to connect with Amy or to view her resources and services please visit her website: www.amyfiedler.com

In episode #13, I speak with Dr. Emily Kiberd who has been a chiropractor since 2007 and is the creator of Thyroid Strong, an online home workout program which helps women with Hashimoto’s learn how to workout without the burnout. Emily shares about all things resistance training, fatigue, weight loss and general modifications for women living with Hashimoto’s and Hypothyroidism. So how does exercise fit into this idea of power through wellness? Tune in to find out!   Links To Connect With Our Guest:   Follow Emily Kiberd on Instagram  & Tiktok Join Emily Kiberd's Free Thyroid Strong Facebook Group  Get Emily's Free Guide For Beating Fatigue With Hashimotos Download Emily's Free Guide For Sustainable Weight Loss With Hashimotos  Sign up to be an Affiliate of Emily's Thyroid Strong Program  Enroll in Emily's Thyroid Strong Program       

In episode #12, I speak with Dr. Carrie Jones, Naturopathic Physician who is Board Certified in Naturopathic Endocrinology with a Master’s in Public Health. Dr. Jones shares about all things female hormones, testing and some common conditions associated with female hormone imbalance such as PMS, PCOS and Endometriosis. So how does understanding our hormones fit into this idea of power through wellness? Tune in to find out!