Ep 47: Creatine: Everything You Need to Know!

Sometimes we need a little to make a small shift to experience a BIG change! For those who don’t know, Natalie owns and runs a health & wellness app for women called 3FORMA. Her mission is to build your self-esteem by reshaping your daily habits through food, fitness, and focus. We are so grateful one of Natalie’s private clients, Kelley Moore, has agreed to share her experience with you!Kelley, her husband, 16 month-old daughter live in a small town in North Mississippi. She’s been a client of either Lindsay or Natalie’s since 2019. Since then she’s learned a lot about living a sustainable lifestyle while navigating all the curve balls life throws at you! She is the special guest on the show as we celebrate her AH MAY ZING transformation from the inside out - literally. Kelley shares her journey with health and wellness, the major shift that catapulted her success, and the best piece of advice that truly changed her life for good.  Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Listen up as Natalie dives headfirst into sugar! Learn about the different types, how it affects your body, and ways to make a shift and reduce sugar intake to improve your health and your loved ones. Check out the resources linked below + our sources. healthy sweets, treats, and drinks: https://www.canva.com/design/DAFj8YaB5dU/vskIEvIaJ1iH2qQfFO16TQ/view?utm_content=DAFj8YaB5dU&utm_campaign=designshare&utm_medium=link&utm_source=editorhow to read a food label: https://www.canva.com/design/DAGTHDDFZig/JWmqBSDeTUEqrtFmeuIgjw/view?utm_content=DAGTHDDFZig&utm_campaign=designshare&utm_medium=link&utm_source=editor61 hidden names for sugar: https://www.canva.com/design/DAFr0W67Bwc/31fQcTdlUT2eV-9opgjXOg/view?utm_content=DAFr0W67Bwc&utm_campaign=designshare&utm_medium=link&utm_source=editorSOURCES:https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugarhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5775006/https://ajcn.nutrition.org/article/S0002-9165(22)03910-7/fulltexthttps://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2012/the-question-of-sugar/#:~:text=We%20consume%20large%20amounts%20of,sugars%20per%20person%20each%20year.https://www.bmj.com/content/381/bmj-2022-071609https://pmc.ncbi.nlm.nih.gov/articles/PMC9867287/https://www.google.com/search?q=dr+mark+hyman+on+sugar&rlz=1C5CHFA_enUS917US922&oq=dr+mark+hyman+on+sugar&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIICAEQABgWGB4yCAgCEAAYFhgeMggIAxAAGBYYHjIICAQQABgWGB4yCAgFEAAYFhgeMg0IBhAAGIYDGIAEGIoFMg0IBxAAGIYDGIAEGIoFMgYICBBFGEDSAQg3NzA0ajBqNKgCALACAA&sourceid=chrome&ie=UTF-8#fpstate=ive&vld=cid:ddd06740,vid:ug1SOTG4v2k,st:176 Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

This episode gives a comprehensive look at creatine while keeping it accessible and relatable for women, especially moms who are looking to stay strong and healthy.Get your creatine monohydrate here: https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=nataliedraizenSOURCEShttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-whttps://drgabriellelyon.com/podcast_list/how-to-get-the-most-out-of-creatine-darren-candow-phd/ Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

We are going to chat about the amazing world of functional medicine and provide you with super valuable information that might change your whole perspective on the choices you make when it comes to your health.Here is a quick bio about our special guest, Danielle Stunzi. Danielle is a 40-year-old wife and mom of two and a Charleston, South Carolina native who has had a passion for health, nutrition, and fitness forever. After many years of working in a fast-paced corporate environment and rarely effectively managing her stress, her health began to deteriorate. She wasn't sleeping well, her libido had tanked, her hair was falling out, bloating after every meal, and acne breakouts were a regular occurrence. On the outside, SHE "looked" pretty healthy with an ideal weight, and "great energy"..but she was pushing through even when my body was signaling otherwise.It wasn't until she began doing her own research and became her own health advocate that she sought out Functional lab testing to see what was going on inside. That's when she discovered her hormones were low, inflammation was high, she had several food sensitivities, protein digestion issues, mold toxicity, and her gut microbiome was out of balance. Not only did a Functional approach to health and healing bring her body back into balance, but it also led her to the realization that she wanted to teach others how to become their own health advocates and truly heal naturally from the inside out!now she is proudly a Certified Functional Diagnostic Nutrition Practitioner® (FDNP or Health Practitioner for short), and says nothing brings me more joy and fulfillment than supporting and empowering others to take their health into their own hands to achieve their personal health goals!Danielle’s Company: Age Well With DanielleCompany website: https://agewellwithdanielle.com/ (works with people virtually as well)IG: age_well_with_danielleListen to Episode 45: Tiny Health, BIG IMPACT Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today's conversation is all about the microbiome and the major impact it has on your body. Learn all about your gut health, how it affects your body, and where you can find legitimate testing to gain knowledge - insights - and action steps to feeling your best! We welcome Cheryl Sew Hoy, Founder of Tiny Health, to share all the details and reachable services to help you feel your best!Cheryl Sew Hoy is the CEO and Founder of Tiny Health, the leading microbiome health platform for families. Launched in 2022, Tiny Health’s Gut Health Test is the first-ever at-home gut microbiome test for moms and babies in the crucial first 1,000 days, using shotgun metagenomic sequencing.Cheryl’s mission is to improve the health outcomes of our future generation and reverse the pediatric chronic condition crisis by empowering individuals to make evidence-based, personalized, informed dietary, nutritional and lifestyle choices. Cheryl’s perspectives, and Tiny Health’s success stories have been recently featured in the Washington Post, Techcrunch, Forbes, Fitt Insider, Fortune and many more. Cheryl is an accomplished and repeat founder of multiple companies including a successful consumer software startup that was acquired by Walmart Labs in 2013. In 2020, Cheryl founded Tiny Health to take charge of her family’s microbiome health after giving birth to her 2 children, when she realized that early life microbiome imbalances are linked to many chronic conditions. Where you can find more info about Tiny Health!https://www.tinyhealth.com/IG: https://www.instagram.com/tiny.health/ Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Ready to take the plunge?  In today's episode, we're diving into the icy world of cold plunges with our special guest, Christopher! Whether you're a seasoned pro or just curious about the hype, Christopher’s got the chill vibes and expert tips to get you hooked. So grab your courage (and maybe a warm towel), and let's jump right in!Christopher has a B.S. in aerospace engineering with a career history of translating complex technologies into customer-centric solutions. His expertise spans various domains, including control system engineering and design, architectural lighting manufacturing, as well as SaaS enterprise solution design with game engine technology.With his background in engineering, business development, product design, and lifelong passion for soccer, creating a better cold plunge for the everyday consumer was a natural fit.Where you can find more info about Christopher and Homeplunge!Website: www.thehomeplunge.comIG: https://www.instagram.com/homeplunge/X: https://x.com/HomePlungeLinkedIn : https://www.linkedin.com/in/christopherfrancisgonzalez/YouTube: https://www.youtube.com/@HomePlungeArticles and Journals about Cold Plunge benefits and risks:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9953392/https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workoutshttps://www.heart.org/en/news/2022/12/09/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today, we're diving into what it means to be a Granola Glam Mama. It's a term we love because it perfectly captures the balance we're all trying to find in motherhood. Sometimes we're all about those super holistic, crunchy habits, and other times, we're happy to let the kids watch Mrs. Rachel on YouTube while we sip our coffee in peace. And let's be real, sometimes the best self-care is getting a babysitter so you can get your hair done! The beauty of being a Granola Glam Mama is that it’s all about finding your own path. Motherhood isn't one-size-fits-all. There's no perfect formula, no right way to do it. There are 10,000 different ways to get the job done, and every single one is valid. And that's something we want to emphasize today. Whether you're making your own baby food from scratch or grabbing those convenient pouches, it's all good. What matters most is that you're showing up for yourself and your family in a way that feels right for you.Granola Glam Mama Guide: https://balanced-frog-963.myflodesk.com/bou7t6b6do Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Hey, friends!! We are so pumped for today’s episode because we’re diving into a topic that’s super close to my heart—babies!! You knew this was coming sooner or later, right? Haha. And to make it even better, we have a very special guest with us today, my amazing friend and night nurse, Mandy Owens. Mandy’s story is truly inspiring—she grew up on a tobacco farm in Virginia and found her love for babies early on when her mom ran a daycare out of their home. That passion led her to the UVA Nursing School, where she graduated with a Bachelor’s in Science and Nursing in 2001. Since then, Mandy has been all about helping moms and babies. She started out as a Mother/Baby RN in Annapolis, Maryland, always going above and beyond for her patients. After taking some time to care for her own kiddos, she returned to her calling in 2013 by launching her own company. Over her 23 years as a Registered Nurse, Mandy’s worked with everyone from pregnant teens to high-risk maternity patients, and she’s been a lifesaver for so many parents and newborns in private homes. She’s even taught childbirth, breastfeeding, infant CPR, and newborn care classes in both hospitals and privately.Natalie  first met Mandy about six months into her pregnancy when she was desperately searching for a night nurse. Natalie was beyond thrilled to get on Mandy’s schedule—she’s in high demand here in Charleston, and for all the right reasons. Mandy is an absolute expert when it comes to babies, and before we jump into all the baby talk, I just have to share her impressive credentials with you:BSN/RN Bachelor of Science in Nursing from the University of Virginia, 2001Certified Baby Planner (CBP)Certified Gottman Educator (CGE)Certified Lactation Counselor (CLC)Lamaze Certified Childbirth Educator (LCCE)Tune in to hear all the guidance for newborns and more!Where to find for info about Mandy Owens and her company, Your Baby Consultant:https://yourbabyconsultant.com/https://www.instagram.com/yourbabyconsultant/ Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today, we’re diving into the Dirty Dozen—those fruits and veggies that, while incredibly nutritious, tend to have the most pesticide residues. But don’t worry, we’ve got you covered with tips to navigate your grocery store like a pro. We know many of you have wondered about the organic vs. non-organic debate and probably gone back and forth. That’s why we love the Dirty Dozen list so much—it lets you enjoy the best of both worlds without unnecessarily overspending!Sources:https://www.ewg.org/foodnews/summary.phphttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5358676/https://www.ewg.org/foodnews/summary.php#dirty-dozenhttps://www.bu.edu/articles/2023/pov-pesticides-and-produce-ignore-the-dirty-dozen-list/https://www.geisinger.org/health-and-wellness/wellness-articles/2018/05/02/15/54/cleaning-up-the-dirty-dozen-how-to-wash-fruits-and-veggies#:~:text=Use%20a%20clean%20fruit%20and,remove%20impurities%20from%20the%20crevasses. Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597

Today, we're diving into the steamy world of saunas and the futuristic realm of infrared light therapy. Get ready to sweat it out with us as we explore their profound effects on the human body and whether they should be a regular part of your weekly routine. Let’s get heated!Study on cardiovascular benefits of saunas, including reduced risk of dying from cardiovascular disease: ​ (Uppsala Universitet)​​ (Heads Up Health)​Mental health benefits of saunas, including reduced stress and improved mood: ​ (Uppsala Universitet)​​ (Heads Up Health)​Benefits of hot-cold therapy: ​ (MindBodyGreen)​Safety considerations for sauna use, including optimal session duration and hydration tips: ​ (Heads Up Health)​​ (MindBodyGreen)​Detailed analysis of infrared saunas, including benefits and lower operational temperatures: ​ (Uppsala Universitet)​​ (Heads Up Health) Connect with us:Email us at [email protected] to tell us what you want to hear next!Join our health and wellness app 3FORMA today at www.3forma.app Download our App here:iOS: https://client.everfit.io/d/ios/2597. Android: https://client.everfit.io/d/android/2597