From Surviving to Thriving: Self-Care and Family Balance with Holly Swenson

Untwist Me: Faith, Healing & Emotional Freedom with Elena Huggins What if faith could do more than just comfort you—it could actually liberate you from anxiety, trauma, and emotional pain? This week on the Natalie Tysdal Podcast, I’m joined by author and pastoral care leader Elena Huggins, whose life journey will inspire anyone struggling with mental or emotional health. Drawing from her work with trauma victims, her own path through PTSD, anxiety, and depression, and her deep-rooted faith, Elena shares practical and spiritual "life hacks" for true healing. Elena’s raw and relatable story uncovers the power of combining therapy, neuroscience, and the supernatural element of faith. She reveals how inviting God into your darkest moments can be a game changer—not just for survival, but for genuine liberation. From recognizing harmful thought patterns to specific steps you can take today, this episode is packed with hope and actionable wisdom. Chapters: 00:00 – Meet Elena Huggins 01:29 – Mind, body, and spirit connection 02:34 – Growing up with confusion about faith 06:28 – Facing trauma and marriage challenges 10:31 – Healing outside of God vs. seeking faith 13:31 – Steps toward healing and freedom 16:39 – Real-life examples of spiritual insight 20:12 – The role of busyness and distraction 24:48 – Honest self-reflection and facing trauma 28:53 – Creating your personal healing list 32:02 – Parenting, healthy environments & next steps Guest Links/Resources: Elena’s Website and Book: https://elenahuggins.com Book: “Untwist Me: Uncomplicated Life Hacks for Mental and Emotional Liberation” https://amzn.to/4pPy6H5 Additional Resources/References: N/A 🎙️ Listen now—and start changing the beliefs that hold you back. 📅 New episodes drop every Monday. Subscribe for weekly wellness wisdom. Follow Natalie: Website: https://natalietysdal.com Instagram: https://instagram.com/ntysdal TikTok: https://tiktok.com/@ntysdal Facebook: https://facebook.com/natalietysdal Disclaimer: Natalie Tysdal is a health journalist, not a licensed medical professional. This podcast is informational only, not medical advice.  

Ever feel stuck in patterns you can’t shake—self-doubt, procrastination, perfectionism? In this episode, host Natalie Tysdal sits down with Shelly Lefkoe, co-founder of the Lefkoe Institute, to uncover how invisible beliefs shape your health, habits, and confidence. More importantly—Shelly shows how you can change them, permanently. You’ll learn:   Where limiting beliefs come from—and why most people don’t realize they’re running the show   How beliefs like “I’m not good enough” or “I’m not important” quietly sabotage health and self-care   Why affirmations often fail (and what actually creates lasting change)   The link between beliefs, emotions, and everyday struggles like procrastination or people-pleasing   Simple steps to uncover your own hidden beliefs and dissolve them   Real-life transformations, including Dr. Mark Hyman, who used these tools to break free of old patterns Why listen: If you’ve ever felt overwhelmed, stuck, or unable to prioritize your well-being, it’s not about willpower—it’s about your beliefs. This conversation will help you spot what’s holding you back and take the next step toward a healthier, more confident life. Chapters:   00:00 – Introduction to Limiting Beliefs   03:00 – Understanding Belief Formation   09:00 – Impact on Health and Relationships   15:00 – Methods to Overcome Beliefs   21:00 – Conclusion and Resources Resources:   Shelly Lefkoe / Lefkoe Institute: lefkoeinstitute.com   Instagram: @shellylefkoe   Natalie Tysdal: natalietysdal.com | IG: @ntysdal | TikTok: @ntysdal | FB: Natalie Tysdal 🎙️ Listen now—and start changing the beliefs that hold you back. 📅 New episodes drop every Monday. Subscribe for weekly wellness wisdom. Disclaimer: Natalie Tysdal is a health journalist, not a licensed medical professional. The information in this podcast is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Feeling Fried? Overstimulation, Digital Overload & How to Reset Your Brain Ever feel like your brain just can’t take one more thing? You’re not broken—you’re overstimulated. In this solo episode, Natalie Tysdal breaks down why overwhelm has become the new normal, how digital overload is rewiring your nervous system, and the simple resets that help you reclaim calm and focus. What You’ll Learn What “overstimulation” really means—and why it’s everywhere How constant notifications and task-switching drain your brain The silent ways your phone hijacks your focus Key signs of overstimulation: irritability, brain fog, “tired but wired” Why multitasking is a myth (and what actually works) Practical resets: micro-breaks, Pomodoro, grounding, vagus nerve hacks Step-by-step strategies for taking back control of your phone Permission to unplug—especially for women carrying it all Why This Matters If you’re exhausted by the always-on culture, this episode gives you language for what’s happening—and tools to change it. These resets aren’t about doing less; they’re about living with more focus, peace, and energy. Resources & Links Website: https://www.natalietysdal.com" target="_blank" rel="noopener">natalietysdal.com Instagram: https://instagram.com/ntysdal" target="_blank" rel="noopener">@ntysdal TikTok: https://tiktok.com/@ntysdal" target="_blank" rel="noopener">@ntysdal Facebook: https://facebook.com/natalietysdal" target="_blank" rel="noopener">Natalie Tysdal Pomodoro Timer: https://amzn.to/3Kb0Eup" target="_blank" rel="noopener">Amazon | https://pomofocus.io" target="_blank" rel="noopener">Online Tool 🎙️ Listen now and take the next step toward feeling your best. 📅 New episodes drop every Monday—subscribe for weekly wellness wisdom. Disclaimer: Natalie Tysdal is a health journalist, not a licensed medical professional. The information in this podcast is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Parenting while caring for yourself can feel impossible—but it doesn’t have to. In this episode, Natalie welcomes Holly Swenson—author, registered nurse, and mother of four—who shares her four-step framework for moving from burnout to balance. Her book, Stop, Drop, Grow and Glow, offers practical, mindful strategies for parents to thrive without losing themselves in the process. Whether you’re juggling toddlers, teenagers, a demanding career, or caring for aging parents, this conversation is filled with honest and actionable tools to help you live—and parent—more intentionally. What You’ll Learn in This Episode: How to create a sustainable self-care routine—even if you only have five minutes a day Holly’s four-step “Stop, Drop, Grow and Glow” method for intentional parenting Simple, mindful practices to reduce stress and avoid parental burnout Ways to move from surviving to thriving in your family life Why self-care is not selfish—and how reframing this can transform your home The importance of cultivating self-awareness and recognizing your own needs Practical mindset shifts for balancing caregiving, career, and personal fulfillment Why This Episode Matters: Parenting is the hardest job—and the one we’re least prepared for. The pressure to be everything for everyone can leave us running on empty. Holly’s holistic approach reminds us that taking care of ourselves isn’t selfish; it’s the only way to raise healthy, resilient families. If you’ve ever felt guilty for wanting space, time, or joy for yourself, this episode will encourage and guide you toward building habits that serve both you and your loved ones. Links & Resources: Guest website: liveyourglow.live Holly Swenson on Instagram: @hollyswensonliveyourglow Natalie’s website: natalietysdal.com Instagram: @ntysdal TikTok: @ntysdal Facebook: Natalie Tysdal 🎙️ Listen now and take the next step toward feeling your best. 📅 New episodes drop every Monday—subscribe for weekly wellness wisdom. DISCLAIMER: Natalie Tysdal is a health journalist, not a licensed medical professional. The information in this podcast is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.

The Liver Reset: Real Talk with Lisa Pickart Here’s the truth: if you’re fighting fatigue, weight gain, digestive issues, or brain fog, your liver may be the missing piece. Health journalist Natalie Tysdal sits down with Lisa Pickart—nutrition & fitness coach, empty nester, and outspoken advocate for liver health—to unpack why this overlooked organ drives your energy, metabolism, hormones, and mood. Expect clear, actionable steps to support your liver and get your life back—without gimmicks. 3 Must-Know Takeaways   Your Liver Runs the Show. It quietly influences hormones, metabolism, skin, energy, and mood. When it’s overworked, the signals—joint pain, brain fog, thyroid issues—show up everywhere.   Diet Myths, Debunked. Lisa’s shift from vegan to carnivore reveals why some women do better with quality animal protein and healthy fats, and why “moderation” and high-fiber dogma don’t work for everyone.   Habits & Mindset Beat Willpower. Sustainable health isn’t deprivation—it’s food freedom. Learn how to handle cravings, social pressure, and build non-negotiable routines. In This Conversation, We Cover:   Why the liver is the body’s power source for detox, metabolism, hormones, and mental health   Surprising signs your liver needs support—fatigue, hair loss, stubborn fat, irregular periods   Lisa’s transformation: from obesity and autoimmunity to thriving on a carnivore approach   The truth about fiber, vegetables, and why “healthy” carbs aren’t always your friend   How to transition your diet, eat out confidently, and navigate cravings & social situations   Red flags of liver dysfunction, helpful labs, and daily rituals for recovery (hint: hot water with lemon first thing!) 🎙️ Listen now and take one actionable step toward vibrant health. Guest Lisa Pickart — Nutrition & Fitness Coach   Website: go.lifebacksystem.com/home   Email: [email protected] Stay Connected with Natalie   Website: natalietysdal.com   Instagram: @ntysdal   TikTok: @ntysdal   Facebook: Natalie Tysdal New episodes drop every Monday—subscribe for weekly wellness wisdom. DISCLAIMER Natalie Tysdal is a health journalist, not a licensed medical professional. This podcast is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Ready to move beyond “goops and creams”? In this episode, Natalie sits down with Cathy Goldstein—functional medicine leader, acupuncturist, and founder of Tru Energy Skincare—to uncover what really drives healthy, glowing skin. Drawing from Cathy’s own healing journey, they cut through beauty-industry noise and dig into the science, energy, and everyday habits that transform skin from the inside out. What You’ll Learn   Why skincare is about more than products—and how stress and emotions show up on your face   The surprising link between emotional intelligence, facial muscles, and how we age   Hydration and nutrition: why they’re the real foundation of radiant skin   The truth about “clean” skincare, active ingredients, and reading labels with confidence   How energy, functional medicine, and biophoton frequencies could shift the future of skincare   Simple daily practices to support your skin, mind, and body—why less is often more   The hidden impact of facial expressions (and why numbing our faces affects kids, too) Why This Episode Matters In a culture chasing youth, it’s easy to forget: true beauty comes from wellness, not perfection. Cathy and Natalie challenge outdated beauty standards and remind us that aging can be a process of empowerment—not invisibility. Whether you’re confused by the skincare aisle or ready to simplify your routine, this episode gives you practical, science-backed steps to care for your skin naturally at every stage of life. Links & Resources   Tru Energy Skincare – Cathy Goldstein   More episodes + resources at NatalieTysdal.com   Follow Natalie:     Instagram |     TikTok |     Facebook   🎙️ Listen now—and take the first step toward healthier skin and deeper self-acceptance. 📅 New episodes drop every Monday. Subscribe for weekly wellness wisdom. Disclaimer: Natalie Tysdal is a health journalist, not a licensed medical professional. This podcast is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Headaches, food sensitivities, fatigue—but “normal” test results? You may be dealing with Mast Cell Activation Syndrome (MCAS). In this episode of The Natalie Tysdal Podcast, Natalie sits down with Dr. Kelly McCann, a leading expert in functional, integrative, and environmental medicine, to break down what MCAS really is, why it’s on the rise, and how you can find answers and healing. What You’ll Learn in This Episode   What mast cells are and how they impact your immune system   The most common MCAS symptoms (migraines, gut issues, allergies, fatigue)   Why MCAS is becoming more prevalent in today’s toxin-filled environment   The connection between MCAS, mold exposure, Lyme disease, toxins, and stress   How conventional vs. functional medicine approaches MCAS diagnosis   Steps to take if you suspect MCAS: finding the right specialist and advocating for yourself   Practical lifestyle changes to calm symptoms and support nervous system health   Hopeful recovery stories showing that healing is possible Why It Matters Millions live with undiagnosed MCAS, struggling with unexplained reactions and chronic symptoms. This conversation brings clarity, validation, and actionable steps for anyone navigating complex health issues. Resources & Links   Guest Website: Dr. Kelly McCann – The Spring Center   Institute for Functional Medicine   American Academy of Environmental Medicine   ISEAI: International Society for Environmentally Acquired Illness   Natalie’s website   @ntysdal on Instagram   @ntysdal on TikTok   Natalie Tysdal on Facebook New episodes drop every Monday. Subscribe for weekly wellness insights. Disclaimer Natalie Tysdal is a health journalist, not a licensed medical professional. This podcast is for educational purposes only and should not be taken as medical advice, diagnosis, or treatment. Always consult your physician before making health decisions.

Are you struggling with unexplained health issues like fatigue, anxiety, or mysterious allergies? Toxic mold might be the hidden culprit. In this eye-opening episode, Natalie sits down with holistic nutritionist and mold expert Danielle Wollmann to uncover the silent dangers of indoor mold and reveal practical steps to reclaim your health and home. Discover how to identify symptoms, test for mold, and start healing—plus, learn why so many people are undiagnosed. Full Show Notes Welcome to the Natalie Tysdal Podcast! This week, Natalie explores the often-overlooked topic of toxic mold and its impact on health with special guest Danielle Wollmann, a registered holistic nutritionist and mold survivor. After over 16 years of personal struggles with hidden mold and the health consequences, Danielle now empowers others to identify, remediate, and recover from mold exposure. This conversation is packed with must-hear information for anyone dealing with mysterious symptoms or concerned about their indoor environment. What You’ll Learn in This Episode   Signs and symptoms of toxic mold exposure, including anxiety, brain fog, autoimmune conditions, and hormone imbalances   Why so many people—and professionals—miss the hidden signs of mold in homes, schools, and workplaces   How to test your home for mold using the ERMI dust test, plus tips for finding a reputable Indoor Environmental Professional (IEP) or mold inspector   Common myths and mistakes in mold remediation, including what never to do with bleach and why simply painting over mold isn’t enough   Actionable steps for starting the mold detox process, from ensuring clean air to long-term healing strategies   How mold can lead to gut issues, chronic fatigue, Hashimoto’s, and even autoimmunity—and what you can do about it   The emotional and practical challenges of dealing with mold in rentals, workplaces, and schools, and what rights you may have as a tenant or employee   The power of trusting your gut, advocating for your health, and finding hope after years of feeling dismissed Why This Episode Matters Millions are silently suffering from symptoms they can’t explain—and toxic mold might be the missing link. If you or a loved one has hit dead ends with doctors, or feels “gaslit” by repeated testing, this episode delivers validation, solutions, and a path forward. Danielle’s story proves you can recover, and Natalie’s compassionate questioning ensures you’ll walk away empowered to protect your health and loved ones. Links & Resources   Danielle Wollmann’s Website: https://www.nourishingrootsnutrition.net/   Mold Test: https://amzn.to/4oVaZL1   Natalie’s Website: https://www.natalietysdal.com   Instagram: @ntysdal   TikTok: @ntysdal   Facebook:  

  In This Conversation, We Cover   What seed oils are and what makes them different from olive oil, butter, or coconut oil   Why seed oils are controversial—even among doctors and nutritionists   The connection between omega-6 fats, inflammation, and chronic disease risk   Where seed oils are hiding in “health” foods, snacks, and supplements   Natalie’s favorite healthy oils and fats for cooking, baking, and salads   Practical label-reading tips, including Natalie’s picture-taking hack for small print   How to ask restaurants about their cooking oils—and what to request instead   Why awareness—not fear or perfection—is key for long-term health Listen now and take the next step toward understanding what’s really in your food. Stay Connected with Natalie Website: https://www.natalietysdal.com Instagram: @ntysdal TikTok: @ntysdal Facebook: Natalie Tysdal New episodes drop every Monday—subscribe for weekly wellness wisdom. Disclaimer Natalie Tysdal is a health journalist, not a licensed medical professional. The information in this podcast is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Helpful Resources & Next Steps   Natalie’s Free Seed Oil-Free Shopping List: https://www.natalietysdal.com/oils   Gut Reset Guide: https://www.natalietysdal.com/gutreset   Related episode: Oxidative Stress with Dr. Nayan Patel If this episode helped you, share it with a friend or leave a review. Your support helps us empower more people to make informed health choices—one step at a time.

If you’re frustrated by weight gain, depleted energy, or feel like your metabolism suddenly hit a wall, you’re not alone—especially if you’re navigating the hormonal rollercoaster of perimenopause or menopause. In this empowering episode, health journalist Natalie Tysdal is joined by Stephanie Crassweller, international speaker, master’s-level nutrition coach, and host of the Metabolism and Menopause Podcast. Together, they dive into the not-so-obvious drivers behind women’s metabolism in midlife—and what you can actually do about them. Expect practical strategies, compassionate insight, and the truth about why “eat less, move more” simply isn’t the answer for women in this season of life. Learn how to work with your shifting hormones and stress response—not against them—to support sustainable energy, metabolism, and well-being. 3 Key Takeaways from This Episode Stress is the Unsung Metabolism Saboteur Chronic stress and elevated cortisol disrupt everything from sleep and gut health to thyroid function, making it harder to burn fat and easier to gain weight. Recognizing and managing stress is essential to healing your metabolism. Eating Less Isn’t Always Better Undereating and inconsistent fueling push your body into fight-or-flight mode, increasing inflammation and triggering metabolic slowdown. For many women, doing less with more intention works better than pushing harder. Hormones Change the Metabolic Game As estrogen and progesterone decline, the body loses its built-in stress protection, exposing hidden issues with blood sugar, thyroid, and inflammation. Understanding your hormonal landscape helps you make changes that work for your unique body. In This Conversation, We Cover   Why traditional weight loss approaches often backfire after age 35   The hidden impact of under-eating and why breakfast matters   Simple first steps for women overwhelmed by nutrition “rules”   The difference between male and female metabolism   How routines, meal prep, and smart shortcuts support success   What Dutch testing is and when to consider hormone labs   Why sustainable food swaps and real-life habits matter more than perfection More About This Episode Stephanie Crassweller brings decades of experience in women’s health, holding a master’s degree and certifications in nutrition coaching, functional health, personal training, and exercise therapy. In this episode, she explains how stress, sleep, under-fueling, and hormone shifts affect metabolism, especially in perimenopause and menopause. She and Natalie discuss how even “healthy” processed foods and common dieting advice can work against women’s health goals. Instead, they share how to simplify nutrition, embrace whole foods, support hormone balance, and develop easy habits that reduce stress and increase energy. This is a must-listen if you’ve ever wondered why your body feels different as you age—or if you’ve felt frustrated watching men lose weight faster with less effort. You’ll walk away with real-world strategies to help your body work for you, not against you. Subscribe for More New episodes every Monday. Subscribe for weekly wellness insight from top health experts and journalists. Stay Connected with Natalie   Website: natalietysdal.com   Instagram: @ntysdal   TikTok: @ntysdal   Facebook: Natalie Tysdal Disclaimer Natalie Tysdal is a health journalist, not a licensed medical professional. This podcast is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.