It’s our 🎉100th Episode 🎉 

For this episode, we’re doing something special: We invited the wonderful and incredibly talented Sarah Pettay from Mind the Gap Services (Sarah and Helena’s impact-driven baby) to turn the mic – and the interview – on Mike and Helena. 

Sarah asks thought-provoking questions, invites reflection, and sparks much laughter – from what we admire in each other, our dream guests, and podcasts we love to a fun, rapid-fire Q+A at the end.

✨ SPECIAL NOTE FROM MIKE AND HELENA✨

When we started this podcast, almost 2 years ago, we didn’t know how long we’d be at it, how many guests we’d have, or how much the format might change. 

We went into it open-minded with an openness to evolution and a simple desire to have interesting conversations with people we want to learn from. 

That’s always been key to us: Having people on that we want to learn from. 

We do our best to keep the conversations feeling like a coffee chat with good friends. 

We’ve learned a lot! In the 100 episodes, we’ve only had 2 episodes that were re-releases. That’s A LOT of conversations! And, we look forward to more guests and new topics in 2026! 

You read that right: 2026. Much like we guide our clients to find balance and take rest when needed, we’re taking the rest of the year off – making this a great time to revisit allllll of those amazing guests and episodes. And, if you have a topic or guest you’d like us to explore, send us a text (look for the link above the episode description).

An enormous THANK YOU to all of our amazing guests who made the first 100 episodes fly by and all of our loyal listeners tuning in each week. 

With gratitude,

Helena and Mike

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Ever wondered what happens at a wellness retreat and whether it's worth your time? Did you know Mike and Helena do retreats? 

This week Helena and Mike unpack their recent experience co-hosting a one day retreat in Sonoma, CA with the amazing team from RebuildU by MFactor events. 

We pull back the curtain on what makes a retreat transformative, share personal takeaways, and consider what’s next on the retreat horizon … perhaps a future multi-day retreat 🤩


Episode Highlights
🎧 Helena’s off-the-charts enthusiasm about the liver (and detoxification biotransformation processes) … does the liver need a hype woman? Because, Helena’s it! 
🎧 Moving beyond the “go-to” stress management tools and exploring diverse wellness practices that can fit into real-world scenarios like boardrooms and traffic jams
🎧 Avoiding information overload at retreats and actually integrating one meaningful change into your daily life instead of trying to do everything at once
🎧 Personalizing a retreat attendee’s experience with pre-assessments 
🎧 Mike and Helena’s vision for extended retreat experiences that allow time for deep dives, decompression, and meaningful connection 
🎧 Mike’s desire to blend sustainable leadership practices with wellness tools
🎧 The importance of having a plan when you leave a retreat so you don't automatically slip back into old patterns once you're back in the "real world"

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What happens when you remove all light, sound, and stimulation for five days – and are left alone with only your thoughts?

That may sound fun for some and a living nightmare for others. 

For breath coach Alex Yeates, it was his reality recently. Join us as he shares his transformative experience spending five days in complete darkness at Sky Cave Retreats. From emotional breakthroughs to auditory hallucinations, Alex opens up about one of the most challenging and transformative experiences of his life and what it taught him about being versus doing.

In this Episode

🎧 The Experience: Spending 5 days in total darkness in a (comfortable) cave with no visual or auditory stimulation, receiving meals through a pass-through box
🎧 When Tools Become Distractions: Meditation, breathwork, and other wellness practices – things we normally used to ground us – can became ways to escape uncomfortable thoughts in the darkness
🎧 The Pattern-Seeking Brain: Even without time or space references, the need to create routine and track time was strong – revealing our deep need for familiar patterns and safety
🎧 Sleep Deprivation Effects: After three nights, sleep became what felt like an impossible feat, leading to visual and auditory hallucinations and heightened emotional sensitivity
🎧 Integration Matters: Skipping the recommended integration day led to weeks of emotional overwhelm and nervous system overload when returning to normal life
🎧 Deepened Gratitude: The isolation amplified appreciation for human connection, touch, laughter, and the voices of loved ones

ABOUT ALEX 
Hi, I’m Alex, Breath Coach, performance strategist, and lifelong student of human potential. I work at the intersection of mindset, physiology, and breath, helping people tap into their fullest capacity, mentally, physically, and emotionally.

In 2021, I made a personal pivot, cutting out alcohol before it could derail my trajectory. That decision became a catalyst for transformation. Through daily breath and mindset practices, I rebuilt myself from the inside out and discovered the powerful link between breath and peak performance.

I’ve explored the Wim Hof Method, rebirthing, holotropic breathing, pranayama, and SKY breathing, but it was Conscious Connected Breathwork that truly unlocked the next level for me. It allowed me to clear stress, sharpen focus, and operate from a place of curiosity, calm, and clarity.

I pursued certifications through the School of Breath Science and Oxygen Advantage, and now coach everyone from athletes to entrepreneurs, teens, and professionals under high pressure. I specialize in using the breath as a performance tool, supporting nervous system regulation, energy management, pain reduction, and focus enhancement.

Insta: @breathe_on_purpose  |  Website

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Can you reverse diabetes or cognitive decline with a fork and a pair of walking shoes? 🍴👟

Dr. Leslie Fuller, ND joins Mike and Helena, again, this week in an eye-opening episode that dives deep into the critical – yet often overlooked – connection between what we eat, how we move, how we sleep, and the health of our brains and hormones. 

In this Episode: 

🎧What nutrition support is covered by insurance compared to what’s not (HINT: Nutrition for brain health and nutrition for disease prevention aren’t) 
🎧 The groundbreaking FINGER trial and its importance for demonstrating the efficacy of lifestyle interventions
🎧 How neurons are uniquely vulnerable to damage from poor nutrition, oxidative stress, and the wrong types of fats; why they're harder to repair than other cells
🎧 Why metformin was the go-to for diabetes (and, often, still is) 
🎧 The slow shift to "lifestyle first" for diabetes treatment (and what this reveals about the lag between science and practice) 
🎧 The role of stress hormones on the brain 
🎧 Quality over quantity when it comes to sleep
🎧 Sleep as fuel for the brain
🎧 Everyone has a unique need for the amount of sleep they need 
🎧 Movement as one of the most powerful interventions for brain health, creating benefits that span neurotransmission, vascular health, immune function, and neuroprotection
🎧 The implementation gap and why going from knowing to doing can be so challenging 
🎧 Deprescribing responsibly; why it’s important to have conversations with your healthcare providers about removing or adjusting medications when adding lifestyle changes 

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. 

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Colloquially, and in pop science, Alzheimer's is sometimes also called Type 3 Diabetes. Why is that? 

This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast,  Dr. Leslie Fuller, ND is back again helping Mike and Helena understand what Alzheimer’s and Type 2 Diabetes have in common.

Join us for insightful discussion that demystifies the connection between metabolism and the mind. Dr. Fuller explains – in clear, practical terms – how insulin resistance, blood sugar swings, and vascular health shape everyday brain function, mood, and energy.

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

How does the brain change as we age and how can we support healthy brain aging?

Dr. Leslie Fuller, ND maps the brain's evolution through different life stages and shares practical strategies for supporting cognitive health at every age. 

The conversation explores why micronutrients matter as much as macros, revealing how vitamins, minerals, and essential amino acids fuel neurotransmitters while colorful, antioxidant-rich foods buffer inflammation. The discussion also covers menopause and brain health, lessons from Blue Zones, and a kinder approach to helping kids and teens develop healthy eating habits.  

In this Episode: 

🎧 The build and create phase and the sustain and maintain phase of brain development
🎧 Cognition can be maintained into our 80s, 90s and beyond 
🎧 The role of micronutrients (vitamins and minerals) in brain health. Are they the keys to brain health and mental health? 
🎧 Patterns and behaviors that can be detrimental for brain health 
🎧 Changes to the brain during perimenopause and menopause 
🎧 The power of antioxidants and inflammation-reducing foods and nutrients 
🎧 Neuroinflammation and body inflammation 
🎧 Making the choices that work best for you and your lifestyle to support your brain 
🎧 The one thing Dr Leslie recommends to support brain health as we age and regardless of age

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What’s the connection between brain health and hormonal balance? 🧠

That’s the exact question, Dr. Leslie Fuller, ND helps Mike and Helena answer this week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. 

Dr. Leslie joins us for four shorter episodes, each one focusing on an aspect of brain health.  

In this Episode: 

🎧 Endocrine (hormones) and nervous (neurotransmitters) systems as signaling and receiving systems 
🎧 Hormones and neurotransmitter receptors are ALL over the body 
🎧 Low and High hormones can be felt as affected mood and cognition 
🎧 The opposite of high stress or chronic stress is not NO stress 
🎧 Stress and inflammation aren’t necessarily bad things for the body – they’re necessary and beneficial when well-balanced; the problem is when there’s excess for long periods of time 
🎧 Good stress and the types of stress we want versus the types of stress we should avoid 
🎧 There’s a difference between physiological stress and mental/emotional stress 
🎧 How we perceive stress and re-patterning can change the hormonal response in the body 

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever heard of pelvic floor health? 

There’s a lack of awareness of what pelvic floor health is and why it matters. It’s also often only associated with women’s health, but it affects men, too (as Elvis reminded the world: Men have their very own pelvis, too). 

This week physical therapist and pelvic floor expert Dr. Vanessa Cornwell-Chiu, DPT help Mike and Dr. Helena learn all about it. 

Content warning: We address sexual trauma and pregnancy loss. 

In this Episode: 

• Understanding pelvic floor anatomy and function
• How pelvic floor health affects all genders
• Common symptoms and when to seek help 
• What happens during a pelvic floor PT evaluation, from detailed medical history, external physical assessment, movement analysis, and potentially internal examination 
• Treatment approaches like "Up-training" and "Down-training" 
• Myth-busting the misconception that pelvic floor problems are always due to weakness – it’s possible to overdo, overtrain, and be hypertonic (overly tight) 
• The connection between the breath and the pelvic floor 
• How related issues may impact pelvic floor health and symptoms
• Who are good candidates for pelvic floor physical therapy and who may be contraindicated 
• The role of the significant other in relationships where one person suffers from pelvic floor dysregulation

ABOUT DR. VANESSA
A proud Bay Area native, Dr. Vanessa has been a dedicated Physical Therapist for over 13 years. Her passion for movement began early through dance, which later inspired her to pursue a career in rehabilitation.

Dr. Vanessa earned her Bachelor of Science from Sacramento State University in 2006 and went on to receive her Doctorate in Physical Therapy from the University of St. Augustine for Health Sciences. With a strong foundation in orthopedics, she is a board-certified Orthopedic Clinical Specialist.

Throughout her career, Dr. Vanessa has held leadership roles at UCSF Benioff Children’s Hospital, where she assisted in leading both the Dance Medicine and Concussion programs. She continues her advocacy as a board member for Concussion Box, a non-profit supporting concussion survivors and their families.

Following the birth of her first child in 2018, Dr. Vanessa developed a deep interest in Pelvic Floor Physical Therapy, expanding her expertise to better support women through all stages of life. In 2024, she took a leap of faith and opened her own practice—Imua (ee-MOO-ah) Physical Therapy in Vacaville, CA—where she offers services in her specialties of Dance Medicine and Pelvic Floor care.  

Website: imupat.com

Insta: @imuapt

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

We're re-releasing some of our favorite episodes! This is perfect if you're discovering A Coach, a Nutritionist, and Expert Walk Into a Podcast for the first time! We hope you enjoy these as much as we did when we originally recorded them! 

_________

In this episode, Expert-in-Residence Dr. Leslie Fuller, ND joins Mike and Helena to talk about mental health as we age, specifically cognition and depression. We dive into holistic care models, the importance of mental health teams, and navigating the complexities of multi-medication management. We’ll tackle the differences between age-related cognitive decline and neurodegeneration that may be a signal of something bigger.  

We reference the BEERS Criteria in this episode, find a printable pocket version here: https://gwep.usc.edu/wp-content/uploads/2023/11/AGS-2023-BEERS-Pocket-PRINTABLE.pdf 

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Areas of interest include brain injury, dysautonomia, Parkinson’s disease, cognitive impairment (including Alzheimer’s and mild cognitive impairment), multiple sclerosis, rare neurologic conditions, headache and migraine, peripheral neuropathy, and pain conditions (including fibromyalgia). 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

This is our very first re-release! We thoroughly enjoyed this conversation with Dr. Leslie Fuller, ND, and we look forward to welcoming her back soon! We hope you enjoy it this time around as much as we did the day we recorded it!

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Sweaty palms. Stomach in knots. Heart pounding. Shallow breath. Brain fog. Clouded judgment. Sound familiar? We’ve all experienced stress and anxiety. Today, Dr. Leslie Fuller, N.D. joins Mike and Helena to talk about what’s going on in the body when we feel stressed and anxious.

Stress and anxiety impact so many facets of our lives and have direct effects on our physical and mental health. Join us as Dr. Fuller helps us understand the connections among the nervous system, brain and the gut; different types of stress; the importance of language; and the role fear plays. We talk about social media, work-related stress, PTSD, the role of pharmaceuticals, and the facilitated use of psychedelics.

The episode is a great primer on what happens when you experience stress and anxiety in the short-term and long-term. Chronic stress and intermittent high-stress is something that is more common than ever before—Mike and Helena see it in their clients everyday. In fact, stressed out individuals are Helena’s area of speciality. Join us for a riveting discussion and learn more about your lightning bolts (this will make sense when you listen!), your response to stress, and, why every person’s response to stress and anxiety are as unique as their fingerprints.


Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Areas of interest include brain injury, dysautonomia, Parkinson’s disease, cognitive impairment (including Alzheimer’s and mild cognitive impairment), multiple sclerosis, rare neurologic conditions, headache and migraine, peripheral neuropathy, and pain conditions (including fibromyalgia). Her patient base is currently mostly adults (over 16) with any of these conditions or more. Falling in love with the brain and spinal cord at 19, Dr. Leslie really deeply loves to learn about things that have a neurologic underpinning or connection!

Website: https://a-fuller-life.com/

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

We promised you a mid-year check-in on goals waaaay back in January and, well … better late than never! 

In this episode, Dr. Helena Fowler, DCN and Mike Krause do a check-in on where they are with 2025 goals and give some life updates – both Mike and Helena have had a whole lot of life going on this year!

We also give you a sneak peek into some of the content for the rest of the year. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What if the way you move your body at 22 could determine whether you're playing with your grandchildren or relying on them for physical help at 70?

Mike Krause and Dr. Helena Fowler, DCN welcome back physical therapist and friend-of-the-show Dr. Vanessa Cornwell-Chiu, DPT, to explore how our physical activity choices today shape our future health and mobility. 

The conversation reveals the critical connection between present-day movement patterns and long-term well-being, challenging listeners to think strategically about their bodies across decades, from youth to mature adults. 

In this Episode
🎧 Chronic diseases and repetitive injuries have things in common: They take consistent behaviors or actions that occur repeatedly over time.  
🎧 Overuse injuries and lack of rest time in young athletes
🎧 The knee often bears the brunt of problems; it’s not just knee injuries but stress and compensation issues from hip and foot injuries
🎧 Common sources of repetitive strain and repetitive use injuries; sitting being a surprising and common cause of repetitive injury
🎧 Desk work and chronic headaches, neck pain, and the universal problem of tight hip flexors
🎧 Your ability to go from sitting on the floor to standing without using your hands as an indicator and predictor of longevity 
🎧 Blue Zones (like Okinawa and Sardinia) and the use of movement/day physical activity, like daily hill-walking, as a key piece to longevity 
🎧7 crucial health habits to establish in your 20s and 30s, from building healthcare relationships to managing the "stressed the f*** out" lifestyle many young adults experience

ABOUT DR. VANESSA
A proud Bay Area native, Dr. Vanessa has been a dedicated Physical Therapist for over 13 years. Her passion for movement began early through dance, which later inspired her to pursue a career in rehabilitation.

Dr. Vanessa earned her Bachelor of Science from Sacramento State University in 2006 and went on to receive her Doctorate in Physical Therapy from the University of St. Augustine for Health Sciences. With a strong foundation in orthopedics, she is a board-certified Orthopedic Clinical Specialist.

Throughout her career, Dr. Vanessa has held leadership roles at UCSF Benioff Children’s Hospital, where she assisted in leading both the Dance Medicine and Concussion programs. She continues her advocacy as a board member for Concussion Box, a non-profit supporting concussion survivors and their families.

Following the birth of her first child in 2018, Dr. Vanessa developed a deep interest in Pelvic Floor Physical Therapy, expanding her expertise to better support women through all stages of life. In 2024, she opened her own practice—Imua Physical Therapy in Vacaville, CA—where she offers services in her specialties of Dance Medicine and Pelvic Floor care.  

Website: imupat.com

Insta: @imuapt

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Enjoy this 3-5-min guided breath practice with Breath Coach, Alex Yeates. 

Save this episode! You'll want to replay and breath along whenever you feel the need for a moment of calm.

Use the Chapter Markers to jump to the Introduction or get right to the Breath Practice.

CONNECT WITH ALEX: 

Insta: @breathe_on_purpose

Website: breatheonpurpose.com

ABOUT ALEX 
Hi, I’m Alex, Breath Coach, performance strategist, and lifelong student of human potential. I work at the intersection of mindset, physiology, and breath, helping people tap into their fullest capacity, mentally, physically, and emotionally.

In 2021, I made a personal pivot, cutting out alcohol before it could derail my trajectory. That decision became a catalyst for transformation. Through daily breath and mindset practices, I rebuilt myself from the inside out and discovered the powerful link between breath and peak performance.

I’ve explored a range of methods, including the Wim Hof Method, rebirthing, holotropic breathing, pranayama, and SKY breathing, but it was Conscious Connected Breathwork that truly unlocked the next level for me. It allowed me to clear stress, sharpen focus, and operate from a place of curiosity, calm, and clarity.

Driven to understand the science behind the shift, I pursued certifications through the School of Breath Science and Oxygen Advantage, and now coach everyone from athletes to entrepreneurs, teens, and professionals under high pressure. I specialize in using the breath as a performance tool, supporting nervous system regulation, energy management, pain reduction, and focus enhancement.

Breathwork isn’t just about slowing down; it’s about showing up at your best, on demand. I’m excited to dive into this conversation and share practical tools to help you breathe better, live stronger, and perform with purpose.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What if the key to managing chronic stress, improving athletic performance, and, perhaps, processing trauma was right under your nose this entire time? (How could we not?!)

This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike Krause, mental performance coach, and Dr. Helena Fowler, DCN, clinical functional nutritionist, are joined by breath coach Alex Yeates for a fascinating deep-dive into all things breath. 

Alex breaks down the science behind why we breathe the way we do, the difference between "breathwork" experiences and breath coaching, and how our unconscious breathing patterns directly impact our stress levels and overall health.

In this Episode
🎧 What breath per minute may say about the lifespan of different species 
🎧 How simply counting your breaths for 60 seconds automatically slows your respiratory rate 🎧 Conscious attention to the breath can immediately shift our physiology
🎧 The differences between respiration (which is automatic) and breathing (learned behavior)
🎧 The way we breathe is part of our stress response; a response and pattern we carry from childhood into adulthood
🎧 Challenging the common phrase "take a deep breath" with “receive” or “allow;” how this subtly reinforces a scarcity or growth mindset 
🎧 Different types and forms of breathwork, from intense, psychedelic-like experiences from deliberate hyperventilation (SPOILER: It’s not for everyone; it puts MORE stress on the body!) to long-term functional breathing optimization for daily life 
🎧 Alex's foundational approach to healthy breathing (nasal, gentle, slow, and expansive)

ABOUT ALEX 
Hi, I’m Alex, Breath Coach, performance strategist, and lifelong student of human potential. I work at the intersection of mindset, physiology, and breath, helping people tap into their fullest capacity, mentally, physically, and emotionally.

In 2021, I made a personal pivot, cutting out alcohol before it could derail my trajectory. That decision became a catalyst for transformation. Through daily breath and mindset practices, I rebuilt myself from the inside out and discovered the powerful link between breath and peak performance.

I’ve explored the Wim Hof Method, rebirthing, holotropic breathing, pranayama, and SKY breathing, but it was Conscious Connected Breathwork that truly unlocked the next level for me. It allowed me to clear stress, sharpen focus, and operate from a place of curiosity, calm, and clarity.

I pursued certifications through the School of Breath Science and Oxygen Advantage, and now coach everyone from athletes to entrepreneurs, teens, and professionals under high pressure. I specialize in using the breath as a performance tool, supporting nervous system regulation, energy management, pain reduction, and focus enhancement.

Insta: @breathe_on_purpose  |  Website

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What happens when patients can't access the care they need? How can we bridge the gap between emergency situations and preventive medicine in an overwhelmed healthcare system?

Dr. Amy Baruch, MD is back this week with Mike Krause and Dr. Helena Fowler, DCN. Join us for an insightful conversation as we explore the critical importance of maintaining relationships with primary care providers and navigating healthcare access challenges. 

Dr. Baruch shares her decades of emergency medicine experience, discussing the physician shortage crisis, the delicate balance between patient anxiety and medical necessity, and her perspective on COVID-19's impact on healthcare workers. 

From the realities of emergency department wait times to the compassionate approach needed when patients don't know if their symptoms warrant immediate attention, this episode offers valuable insights for both healthcare providers and patients seeking to understand our complex medical system.

In this Episode
🎧 Planning ahead for healthcare needs. Scheduling your next annual appointment immediately after your current one, as physician shortages make last-minute appointments increasingly challenging to secure.
🎧 Maintaining ongoing relationships with your primary care provider. Staying connected with your doctor ensures better access to care when acute issues arise and enables more effective communication through modern messaging systems.
🎧 Trusting your instincts when seeking emergency care. Why patients shouldn't feel embarrassed about seeking medical attention when concerned (please don’t try to self-diagnose serious conditions like appendicitis or kidney stones – it’s what the healthcare professionals are there for!)
🎧 Healthcare system challenges and the need for collaborative solutions
🎧 The effect of cognitive load on quality of care
🎧 When ER docs manage 25-30 patients, the ability to provide meaningful connections and optimal care becomes significantly compromised
🎧 Preventive care as the long-term solution. Why it’s important to invest in nutrition education, lifestyle interventions, and early health education; how these factors can significantly reduce emergency department visits and improve overall population health.

ABOUT AMY

Amy Baruch is from New York and has lived in Boise, Idaho since 1997.  She is an  emergency medicine physician, expecting to retire from clinical practice in 2026. She has culinary training from the French  Culinary Institute in NYC and is fellowship- trained in integrative medicine from the Andrew Weil Center for Integrative Medicine. She started Amy’s Teaching Kitchen in her home in January 2025. 

Website: tweakedrecipes.com

Email: Amystkboise@gmail.com

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What if a key to addressing America's health crisis isn't found in the emergency room, but in our own kitchens? 🧑‍🍳

This week, Mike Krause and Dr. Helena Fowler, DCN welcome emergency room doctor Dr. Amy Baruch, MD to discuss her evolving journey with nearly three decades of emergency medicine, some of the trends Dr. Baruch’s been seeing, the role of integrative medicine, and how she uses her Teaching Kitchen to improve health outcomes and empower individuals.  

In this Episode

🎧 The role of Culinary Medicine (and what even is it?)

🎧 Concept of a Teach Kitchen

🎧 The dramatic increase in patients presenting with multiple chronic diseases, extensive medication lists, and a constellation of health issues that are interconnected and largely preventable (aka “lifestyle” diseases)

🎧 Integrative medicine and its ability to better understand the connection among nutrition, lifestyle, and health outcomes

🎧 Fear of medical shaming and how it prevents patients from seeking care or being honest about their health habits

🎧 The need to emphasize the importance of compassionate care and techniques like motivational interviewing that meet patients where they are

🎧 Approaching behavior change in “small bites” 

🎧 Reliable, unbiased health information sources (See below)

RESOURCES MENTIONED IN THIS EPISODE

• Amy’s website
• Gaples Institute 
• Dr. Weil 
• Paprika app

ABOUT AMY

Amy Baruch is from New York and has lived in Boise, Idaho since 1997.  She is an  emergency medicine physician, expecting to retire from clinical practice in 2026. She has culinary training from the French  Culinary Institute in NYC and is fellowship- trained in integrative medicine from the Andrew Weil Center for Integrative Medicine. She started Amy’s Teaching Kitchen in her home in January 2025. 

Website: tweakedrecipes.com

Email: Amystkboise@gmail.com

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Unless you’ve been living in complete isolation, you can’t get away from how pervasive AI has become. Whether you use it or not … it’s probably already in use at any number of businesses and organizations that you frequent – including your healthcare providers. 

This week, join Mike Krause, Dr. Helena Fowler, DCN, and Dr. Nirshila Chand, DrPH, MPH for a short episode exploring the potentially transformative intersection of AI and women's health. 

We examine how AI is revolutionizing both the infrastructure of healthcare—from back-end systems to research pipelines—and creating tangible, real-world applications that directly impact women's lives. We navigate the challenges and opportunities that arise when cutting-edge technology meets the nuanced, personal nature of women's health, offering insights into how we can build more inclusive and effective healthcare solutions for the future. 

In this Episode

🎧 AI platforms in everyday healthcare experiences

🎧 The promise and complexity of developing technology-enabled solutions

🎧 The importance of creating tools that are not only scientifically sound but also culturally responsive

🎧 The need for women to lead innovation and businesses to help ensure the authentic lived experiences of women are present in future business, products and solutions that women will utilize 

Dr. Nirshila Chand, DrPH, MPH is a Mission-Driven Public Health Specialist dedicated to improving Health Outcomes for our communities locally and globally. Health care is a Human Right!! Our public health ecosystems and sectors have tremendous possibilities to continue redesigning equitable services, innovation, and entrepreneurship to improve the quality of life and outcomes for all of us. 

She advocates for improving community healthcare access across Ages, Genders, and Racial groups. She also supports addressing the social determinants of health (education, economic housing, financial, and other social barriers) that impact children's, women's, and men's health outcomes In the United States, individuals fall under different health care systems based on insurance, and sheI believes every person deserves to have similar access whether you are on Medicaid or private Insurance. No one deserves to pay out of pocket!! 

She leads by embracing Joy, Health, and Optimism.

Connect with Nirshila on LinkedIn. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Why, in a time of unprecedented technology and innovation, are we still so far behind in women's health and research? 

This compelling question drives today's conversation as Dr. Nirshila Chand, DrPH, MPH joins Dr. Helena Fowler, DCN and Mike Krause to explore the complex intersection of data, policy, and healthcare innovation that shapes women's health outcomes.

In this thought-provoking episode, we take a deep dive into the critical importance of population-level data and how it forms the foundation for meaningful healthcare advances and hypothesize about what will happen if we experience a women’s health brain drain. 

In this Episode:

🎧 Exploring how we’re the most technologically advanced we’ve ever been, yet we still struggle with data and research availability for women’s health

🎧 Disaggregating population level data to make it applicable to more specific communities 

🎧 PubMed as a first line resource for research  

🎧 Data availability, use, and privacy of health apps 

🎧 Stats around women’s health research funding 

🎧 Women’s health represents a Trillion-dollar opportunity globally by 2040

🎧 Brain drain in women’s health research 

🎧 The cyclic nature of research and policy (research impact policy; policy impacts research); research to innovation pipeline 

🎧 State level and county level implications 

🎧 How data and research are both top-down and bottom-up

🎧 The importance of collaboration in parallel with competition to forward momentum

Resources referenced in this episode: 

NIH Office of Women's Research Fact Sheets

Blueprint to close the women’s health gap: How to improve lives and economies for all

The Women's Health Impact Tracking (WHIT) platform

Dr. Nirshila Chand, DrPH, MPH is a Mission-Driven Public Health Specialist dedicated to improving Health Outcomes for our communities locally and globally. Health care is a Human Right!! Our public health ecosystems and sectors have tremendous possibilities to continue redesigning equitable services, innovation, and entrepreneurship to improve the quality of life and outcomes for all of us. 

Connect with Nirshila on LinkedIn. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What if a key to improving maternal health outcomes has been hiding in plain sight for centuries?

This week, Dr. Nirshila Chand, DrPH joins Mike Krause and Dr. Helena Fowler, DCN to dive deep into the world of maternal healthcare support systems that are making a real difference in communities across America. This enlightening conversation explores the vital work being done by healthcare startups and various support models to improve maternal mortality rates and provide comprehensive care throughout the pregnancy journey.

The conversation takes a candid look at the current healthcare landscape, examining both the promising developments in maternal care and the concerning policy contradictions that could impact access to essential services. Our hosts thoughtfully address the challenges facing healthcare funding and research, while maintaining focus on the incredible dedication of professionals working to support mothers and families.

In this Episode
🎧 Understanding doula services
🎧 Healthcare access and equity 
🎧 Policy and funding challenges 
🎧 The Women's Health Initiative legacy and groundbreaking findings from one of the longest-running women's health studies
🎧 Nutritional health and chronic disease prevention
🎧 The future of women's health research
🎧 Research funding cuts are having devastating consequences.
🎧 Critical medical advances resulting from women's health research 
🎧 The need to be active participants in your healthcare 

This episode offers valuable insights into understanding how we can better support mothers and families during one of life's most transformative experiences.

Dr. Nirshila Chand, DrPH, MPH is a Mission-Driven Public Health Specialist dedicated to improving Health Outcomes for our communities locally and globally. Health care is a Human Right!! Our public health ecosystems and sectors have tremendous possibilities to continue redesigning equitable services, innovation, and entrepreneurship to improve the quality of life and outcomes for all of us. 

She advocates for improving community healthcare access across Ages, Genders, and Racial groups. She also supports addressing the social determinants of health (education, economic housing, financial, and other social barriers) that impact children's, women's, and men's health outcomes In the United States, individuals fall under different health care systems based on insurance, and sheI believes every person deserves to have similar access whether you are on Medicaid or private Insurance. No one deserves to pay out of pocket!! 

She leads by embracing Joy, Health, and Optimism.

Connect with Nirshila on LinkedIn. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you – or a woman you know – ever left a medical provider’s office feeling unheard, dismissed, or misunderstood? 😡

This week on Dr. Helena Fowler, DCN, clinical functional nutritionist, and Mike Krause, mental performance coach, are joined by friend-of-the-show Dr. Nirshila Chand, DrPH for an important conversation that goes beyond individual health choices to examine the deeper forces shaping women's healthcare experiences today.

In this Episode

🎧Historical roots of mistrust between women and healthcare systems

🎧How past medical injustices continue to influence present-day experiences

🎧Barriers that prevent women from receiving comprehensive, respectful care

🎧Intersection of reproductive justice and broader healthcare access

🎧 The powerful role of social determinants of health like education, housing stability, and income in determining health outcomes, often overshadowing clinical interventions

🎧Persistent inequities in maternal mortality, chronic disease management, and preventive care access

🎧The communication gaps that leave many women feeling invisible or invalidated during medical encounters

🎧 Strategies for both patients and providers to bridge divides and create more inclusive, responsive healthcare environments

🎧 Actionable steps toward building a healthcare system that truly serves all women with dignity and comprehensive care

Resources referenced in this episode: 

NIH Office of Women's Research Fact Sheets

Blueprint to close the women’s health gap: How to improve lives and economies for all

The Women's Health Impact Tracking (WHIT) platform

Dr. Nirshila Chand, DrPH, MPH is a Mission-Driven Public Health Specialist dedicated to improving Health Outcomes for our communities locally and globally. Health care is a Human Right!! Our public health ecosystems and sectors have tremendous possibilities to continue redesigning equitable services, innovation, and entrepreneurship to improve the quality of life and outcomes for all of us. 

She advocates for improving community healthcare access across Ages, Genders, and Racial groups. She also supports addressing the social determinants of health (education, economic housing, financial, and other social barriers) that impact children's, women's, and men's health outcomes In the United States, individuals fall under different health care systems based on insurance, and she believes every person deserves to have similar access whether you are on Medicaid or private Insurance.  

Connect with Nirshila on

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What happens when your deepest spiritual beliefs meet your most practical financial decisions – and how do you know if you're living in alignment or just telling yourself a comfortable story?

Join Nathan Hill, relationship coach, Mike Krause, mental performance coach, and Dr. Helena Fowler, DCN, functional clinical nutritionist, this week as they dive deep into one of life's most challenging intersections: Where money meets meaning. 

This thought-provoking conversation explores how financial security shapes our moral choices, whether true generosity requires sacrifice, and what it means to live spiritually in a material world.

In this Episode
🎧 How financial insecurity can contribute to moral flexibility 
🎧 The way money's role in our lives transforms as we become more financially secure
🎧 The connection between how/where you spend or invest your money and your values 
🎧 What happens when financial decisions become spiritual decisions
🎧 Wealth, altruism, character and generosity. Is accumulating wealth to give later truly altruistic?
🎧 Individual behavior changes create ripple effects in society; modeling the change you want to see versus trying to control others
🎧 Practical approaches to regularly reflecting on whether your actions match your spiritual beliefs and values

This episode challenges listeners to examine their own relationship with money, meaning, and moral decision-making in refreshingly honest and practical ways.

Nathan Hill is a coach specializing in relationships. With two degrees in religion, he uses story and legend to highlight deeper aspects of human experience – collective truths that connect us.  

Set to receive his coaching certification from Coach Training Alliance in June, Nathan’s dedication to personal growth and development represents what he calls a coming home. His greatest skills include careful listening and the ability to create thought space for his clients. He balances curiosity that’s informed by his wide experience with a spiritually informed respect for silence.

One of Nathan's most fun recent projects is "The Villains Series." Using fictional villains from film and stories as a starting point, Nathan prompted his audience to engage with the concepts and themselves on a deeper level. 

Nathan has made guest appearances on several LinkedIn Live events and hosted his own coaching focused live show in 2023. You can find him on LinkedIn at Nathan-x-hill.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What exactly is spirituality? What role does religion, meditation, nature, community, individual practices, relationships, etc. play? 

Today, on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Nathan Hill, relationship coach, joins Mike Krause and Helena Fowler to tackle the final pillar in their journey through 6 Pillars of Wellbeing: Spiritual Wellbeing – an often overlooked aspect of wellness that can show up in surprising ways.

In this Episode
🎧 Discovering what spirituality means to you personally—whether it's connecting with something bigger than yourself, finding inner peace, or living by your core values
🎧 Why human connection often plays a bigger role in our spiritual wellbeing than we might expect, and what happens when we try to go it alone
🎧 Learning to recognize when your spiritual wellbeing cup is running low and what that might feel like in everyday life
🎧How our spiritual needs and definitions naturally shift and grow throughout different seasons of our lives
🎧 Exploring how spirituality can show up in our lives outside of religious frameworks, whether through activities like yoga, meditation, quiet time in nature, or something else 
🎧Discovering whether you're naturally drawn to experiential spirituality (feeling and experiencing), philosophical spirituality (thinking and understanding), or relational spirituality (connecting with others)
🎧Spiritual practice doesn't have to look like sitting quietly; it can be active, embodied, and woven into everyday physical activities
🎧 Understanding how activities that seem purely physical might actually be nourishing multiple aspects of your wellbeing simultaneously
🎧 Why we sometimes try to fill spiritual voids with relationships, pets, food, or other external things – and why these well-meaning attempts often leave us still feeling empty

Nathan Hill is a coach specializing in relationships. With two degrees in religion, he uses story and legend to highlight deeper aspects of human experience – collective truths that connect us.  

Set to receive his coaching certification from Coach Training Alliance in June, Nathan’s dedication to personal growth and development represents what he calls a coming home. His greatest skills include careful listening and the ability to create thought space for his clients. He balances curiosity that’s informed by his wide experience with a spiritually informed respect for silence.

One of Nathan's most fun recent projects is "The Villains Series." Using fictional villains from film and stories as a starting point, Nathan prompted his audience to engage with the concepts and themselves on a deeper level. 

Nathan has made guest appearances on several LinkedIn Live events and hosted his own coaching focused live show in 2023. You can find him on LinkedIn at Nathan-x-hill.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever stopped to consider where your perspectives and opinions on money come from? Or how they’ve shaped who and where you are today? 💰💸

In today’s episode, Mike Krause and Dr. Helena Fowler, DCN welcome back Robb Gilbear, Coach of Coaches, Founder of Growth Habit, Mentor and Author, to dive deep into something deeply personal and universally relevant: Your relationship with money. 

We’ll explore the idea of money floors and money ceilings, and how your mindset shapes the financial decisions you make every day. 

From the influence of parents, culture, and upbringing to the internal barriers that keep us from honestly examining our money beliefs—we’ll get into the emotional and psychological layers that often go unnoticed. 

In this Episode

🎧 Money floors and Money ceilings: Our invisible perspective that sets our absolute minimum to meet our needs and the max we may have hidden feelings about 

🎧 Fill in these blanks without overthinking it (first thing that comes to mind): 

• Money is _____
• Rich people are ______ 
• Money allows me to _____
• People with money are _____
• Money makes people ____
• I’d have more money if _____ 
• Money causes _____
• If I were really rich, I would _____  
• My parents always thought money would _____

🎧 Thinking of money as a tool; replacing all of the “money” in the above fill-in-the-blanks with a tool like “shovel”

🎧 The stories we tell ourselves and how they reinforce our behaviors and create self-fulfilling prophecies

🎧 How business owners, healthcare providers and coaches can navigate the desire to help clients/patients with the necessity to charge for their services 

🎧 How the second shift and invisible work may impact women’s and caretaker’s perspectives on money, from negotiating salaries and beyond 

🎧 Much like our perspectives on nutrition and our connection with food, our perspectives about money often come from childhood (long before we’re ever aware)

🎧 The importance of mindset 

🎧 Making an “investment” in yourself or something else doesn’t mean just money. An investment can be your time, attention, energy, effort, etc. 

🎧 The power of introspection and self-inquiry 

🎧 The cost of inaction

Robb has been an entrepreneur since the 90s, has toured from coast to coast as a DJ, and spent half a decade as a People & Culture leader in tech companies before launching Growth Habit.

He's driven by the desire to understand how businesses thrive regardless of market conditions and what truly makes people more confident, creative, and joyful.

He's the author of the best-selling book "Die Before They Do" and has helped over 250 entrepreneurs in 15 countries grow their businesses and their impact since 2019. 

LinkedIn

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Financial stress is one of the most challenging stressors that exists 😰. We know we can’t really buy happiness or fulfillment, but money shapes our lives, physical health and mental health … sometimes in surprising ways. 💰💸

And it starts when we’re kids – our behaviors, perspectives and patterns as adults are largely informed by what the adults around us modeled, paired with life experience we accumulate. 

In this episode of A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Jamie A. Watson, LMFT, RPT-S returns to chat with Mike and Helena about Financial wellbeing and stress – especially as it applies to parents, children and the family dynamic. 

In this Episode
🎧 What financial and nutrition learned behaviors have in common 
🎧 How money-related conflicts remain a leading cause of divorce, with devastating ACE score implications for children caught in the middle
🎧 Affluence seems like the answer but comes with challenges of its own 
🎧 Modern status symbols – think smartphones, Stanley cups, and brand-name items – can be seen as tools for children's social survival, but may contribute to financial stress across all income levels
🎧 Why parents across the economic spectrum are increasingly using technology as co-parents, and the mental health consequences for children
🎧 Presence vs presents 
🎧 The role of "dumb phones" and digital breaks to prioritize authentic connection over constant connectivity
🎧 Most of our opinions, perspectives and behaviors toward money and finances come from the adults we’re exposed to as children (most often, our parents) 
🎧 We make take on the financial approaches and philosophies of our parents without ever realizing or questioning whether they work for us adults in our own right
🎧 Jamie shares about inheriting expensive taste and credit card habits from her parents
🎧 When and how to have the money conversation; the delicate balance of teaching financial literacy without creating guilt or burden

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What if the key to overcoming your biggest challenges isn't asking "why" but avoiding that question altogether? 🤯🤯

In this transformative episode of A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Dr. Diane Dye, EdD, MCM introduces Mike and Helena to her mind-shifting Critical Opportunity Method – a framework for navigating life's most challenging moments. Through a powerful live demonstration with Helena, you'll discover how to transform crisis/challenge/uncertainty into opportunity and reclaim your personal power when facing uncertainty.

This episode offers both profound insights and practical tools you can apply immediately to transform how you approach challenges, make decisions, and create meaningful change in your life and business.

➡️ In this Episode:

🎧 The Critical Opportunity Method. Learn how to identify the singular moment where you have complete power of choice between spiraling up or down when facing problems

🎧 Why "Why" can hold you back. Understand the emotional spectrum of questions and why asking "what," "how," "when," and "where" leads to actionable data while "why" often traps you in emotional loops

🎧 Purpose vs. Why, a game-changing distinction for Helena. Uncover the crucial difference between your life's purpose (how you show up in the world) and your personal why (the emotional driver that motivates you)

🎧 Navigate the spiral choice. Recognize the warning signs of denial, disavowal, and ego that lead to downward spirals, and learn to choose awareness, consciousness, and humility instead

🎧 From problem to possibility. Master the art of breaking down "facts" into actionable insights and opening doors to innovation through strategic questioning

🎧 Build your personal operating system. Install new mental frameworks that help you handle critical situations with confidence and gather the right support

🎧 The power of experimentation. Embrace a test-and-learn mindset while avoiding toxic safety blankets that keep you stuck in unproductive patterns

Dr. Diane Dye is an expert in helping organizations solve existing people operations and performance problems, while building stronger systems to prevent future risks. Her work in organizational transformation and brave communication is rooted in the human side of risk management, change management, and strategy. She is the CEO of People Risk Consulting, a management consulting firm that helps companies attain sustainable improvements in employee performance to achieve profitability and growth. Diane holds a Bachelors in Business Administration from Cal State San Bernardino, as well as aMasters in Communication Management and a Doctorate of Education in Organizational Change and Leadership, both from the University of Southern California. 

LinkedIn: www.linkedin.com/in/drdianedye

Dr Dye: www.drdianedye.com

Creating Critical Opportunity workbook on Amazon: https://

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Are you ready for AI in your workplace, or are you worried it might replace you? 

In this thought-provoking episode, Dr. Helena Fowler, DCN and Mike Krause sit down with Dr. Diane Dye, EdD, MCM to explore the nuanced relationship between AI and human performance in the workplace.

Dr. Dye teaches strategic communication, change management, and risk mitigation to executives who want to make a difference in their organizations. She provides connection to technology and resources that aid in transformation. 

In this Episode:

🎧 Discover Dr. Dye's insightful framework for understanding AI's impact: Replaceable, augmentable, and utilizable roles in today's evolving workplace

🎧 Learn why "AI makes it possible for anyone to be mediocre" and how human expertise remains essential for truly exceptional results

🎧 Explore how psychological safety and transparent communication can transform fear of AI into embracing innovation

🎧 Understand why organizations overestimating AI capabilities without human oversight face significant performance risks

🎧Gain practical advice for employees concerned about job security in an AI-driven economy

🎧 Discover why Dr. Dye considers herself an "AI hopeful" and envisions a future where automation handles minutiae, allowing humans to excel at what they do best

🎧 Consider the importance of maintaining human integrity when interacting with AI tools and how our inputs shape the technology we're developing

Join us for a balanced, enlightening conversation about turning AI anxiety into opportunity through better understanding, communication, and strategic implementation.

Dr. Diane Dye is an expert in helping organizations solve existing people operations and performance problems, while building stronger systems to prevent future risks. Her work in organizational transformation and brave communication is rooted in the human side of risk management, change management, and strategy. She is the CEO of People Risk Consulting, a management consulting firm that helps companies attain sustainable improvements in employee performance to achieve profitability and growth. Diane holds a Bachelors in Business Administration from Cal State San Bernardino, as well as aMasters in Communication Management and a Doctorate of Education in Organizational Change and Leadership, both from the University of Southern California. 

LinkedIn: www.linkedin.com/in/drdianedye
PRC: www.peopleriskconsulting.com
Dr Dye: www.drdianedye.com

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What role or responsibility do employers have when it comes to employee wellbeing? 

Dr. Diane Dye, EdD, MCM, an expert in helping organizations solve existing people operations and performance problems, while building stronger systems to prevent future risks, is back this week, and we’re tackling the intersections of employee wellbeing and organizational risk management. 

Dr. Dye explains that effective risk management requires leaders to embrace humility, move beyond ego, and create environments where employees can safely disclose personal challenges. Her fresh perspective shows how supporting employee wellbeing isn't just compassionate, it directly impacts the bottom line by reducing turnover costs and operational disruptions.

In this Episode:
🎧Successful organizations must develop robust risk frameworks to navigate increasing uncertainty – as with other key points throughout history, "it's evolve or die" 
🎧True leadership requires balancing visionary thinking with practical risk assessment, creating contingency plans before emergencies arise
🎧Organizations often overlook "thought capital" – the knowledge and skills that leave when employees depart, creating significant operational risks
🎧Supporting employees through personal challenges (caregiving responsibilities, hidden disabilities, domestic situations) isn't just compassionate, it directly impacts performance and retention
🎧Effective accommodations can actually improve compartmentalization between work and home life, increasing loyalty and productivity
🎧Role clarity and defined success metrics are essential for employee performance; organizations often create their own risks by changing expectations after hiring
🎧Replacing skilled employees can cost up to three times their salary, making thoughtful accommodation strategies financially sound as well as ethically responsible

Dr. Diane Dye is an expert in helping organizations solve existing people operations and performance problems, while building stronger systems to prevent future risks. Her work in organizational transformation and brave communication is rooted in the human side of risk management, change management, and strategy. She is the CEO of People Risk Consulting, a management consulting firm that helps companies attain sustainable improvements in employee performance to achieve profitability and growth. Diane holds a Bachelors in Business Administration from Cal State San Bernardino, as well as aMasters in Communication Management and a Doctorate of Education in Organizational Change and Leadership, both from the University of Southern California. 

Connect with Dr. Dye

LinkedIn

Dr Dye: www.drdianedye.com

People Risk Consulting: www.peopleriskconsulting.com

Creating Critical Opportunity workbook on Amazon: https://a.co/d/9QjgAsE

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Ever wondered why some teams thrive – even in toxic environments – while others struggle to stay afloat? 🎯

Join A Coach, a Nutritionist, and Expert Walk Into a Podcast co-hosts Mike Krause and Dr. Helena Fowler, DCN, as they welcome Dr. Diane Dye, EdD, MCM, for a deep dive into the world of psychological safety, leadership, and the surprising power of being “paid to be human.”

Dr. Dye, an expert in helping organizations solve existing people operations and performance problems, while building stronger systems to prevent future risks, helps us understand what really drives high performance at work – and what can sink it! 

This discussion on psychological safety kicks off a 4-episode arc with Dr. Dye and continues our journey through the 6 pillars of wellbeing, focusing on career (and workplace) wellbeing. 

In this Episode:
🎧 The real reason Dr. Diane Dye started her management consulting firm (hint: it involves a bold move after a layoff!)
🎧 Why organizations often “row in different directions” – and how to fix it
🎧 The difference between KPIs and KQIs (Key Quality Indicators) and why quality matters as much as quantity
🎧 How psychological safety isn’t just a “feel good” concept – it can literally save lives (and companies)
🎧 The sports and space metaphors you never knew you needed to understand leadership and risk
🎧 Why “open door policies” might be a cop-out, and what truly proactive leadership looks like
🎧 The future of work: Why emotional intelligence (EQ) is becoming more valuable than IQ in the age of AI

Tune in for practical tips, real-world stories, and a few laughs as our hosts and expert guest break down how to create workplaces where people and organizations can truly thrive.

Dr. Diane Dye is an expert in helping organizations solve existing people operations and performance problems, while building stronger systems to prevent future risks. Her work in organizational transformation and brave communication is rooted in the human side of risk management, change management, and strategy. She is the CEO of People Risk Consulting, a management consulting firm that helps companies attain sustainable improvements in employee performance to achieve profitability and growth. Diane holds a Bachelors in Business Administration from Cal State San Bernardino, as well as aMasters in Communication Management and a Doctorate of Education in Organizational Change and Leadership, both from the University of Southern California. 

Connect with Dr. Dye
LinkedIn
People Risk Consulting
Dr Dye 
Creating Critical Opportunity workbook on Amazon

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

When you think of exercise, what comes to mind? What do you think “counts” as exercise? 🧑‍🌾⛷️🏌️💃🏃🏾‍♀️

Dr. Vanessa Cornwell-Chiu, DPT, joins Mike Krause and Dr. Helena Fowler, DCN this week to dive deep into exercising as we age and how choosing the right exercises can make all the difference in your physical wellbeing. 

In this Episode:

🎧 Like most things, exercise – especially as we age – is rarely one-size fits all 

🎧 Fitting in exercise in the day when it works for you; the pros and cons of routine versus flexibility in times of day

🎧 Connecting with fun and joy in activity 

🎧 Perfectionism and misconceptions about what counts as exercise are often blockers to movement and physical activity 

🎧 Flexibility and stability as key elements for exercise and physical activity, especially, for older adults

🎧 Benefits and necessity of strength training; the surprising benefits to telomere (the protective structures at the end of chromosomes) length 

🎧 The role of body acceptance and body neutrality 

🎧 Chronic pain and pain management 

🎧 Strategies to manage chronic pain 

A proud Bay Area native, Dr. Vanessa has been a dedicated Physical Therapist for over 13 years. Her passion for movement began early through dance, which later inspired her to pursue a career in rehabilitation.

Dr. Vanessa earned her Bachelor of Science from Sacramento State University in 2006 and went on to receive her Doctorate in Physical Therapy from the University of St. Augustine for Health Sciences. With a strong foundation in orthopedics, she is a board-certified Orthopedic Clinical Specialist.

Throughout her career, Dr. Vanessa has held leadership roles at UCSF Benioff Children’s Hospital, where she assisted in leading both the Dance Medicine and Concussion programs. She continues her advocacy as a board member for Concussion Box, a non-profit supporting concussion survivors and their families.

Following the birth of her first child in 2018, Dr. Vanessa developed a deep interest in Pelvic Floor Physical Therapy, expanding her expertise to better support women through all stages of life. In 2024, she took a leap of faith and opened her own practice—Imua (ee-MOO-ah) Physical Therapy in Vacaville, CA—where she offers services in her specialties of Dance Medicine and Pelvic Floor care.  In addition to her clinical work, Dr. Vanessa continues to fuel her love for the arts as a choreographer and assistant director with the Bay Area Dancers.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

How do you cultivate creativity, when you need it? 

Helena and Mike have both had roles throughout their careers that have required tremendous amounts of creativity. But, for anyone that’s had a role like that, you know that creativity isn’t necessarily an on-demand kind of thing. 

This week, MaryAnn Medenas, a movement instructor specializing in yoga and dance, is back and we’re talking about that special intersection between creativity and movement with a generous sprinkle of mind-body connection. 

In this Episode: 
🎧 MaryAnn’s journey to finding creativity and flow 
🎧 Creativity as a tool for clarity, understanding and personal evolution 
🎧 Bringing all aspects of you to creativity; acceptance, authenticity and finding courage 
🎧 Seeking feedback and doing some proactive research 
🎧 Challenging the auto-pilot nature we sometimes get stuck in by using movement to shift our perspectives 
🎧 Practical ways to use physical movement to tap into creativity 
🎧 The bold challenge to record yourself moving and watching the replay without judgement and ego; embrace the awkward 
🎧 Understanding the emotions you tap into when you move
🎧 Using movement to release pent up emotions
🎧 How movement can help you find clarity, intention, solutions to problems and, even, decisions 

MaryAnngeline Medenas is a movement instructor specializing in yoga and dance. Driven by a deep passion for movement and its profound impact on the body, mind, and spirit, she founded Kineesi, a virtual yoga studio dedicated to creative sequencing and intuitive movement.

Kineesi—derived from the Greek word for "movement"—offers hundreds of classes that showcase her innovative teaching style and artistic approach. Committed to the healing and transformative power of movement, MaryAnngeline helps students restore balance and develop a deeper connection to their practice. She is passionate about helping yoga students and teachers move beyond burnout, fear, and rigidity to find freedom in their practice, with the ultimate goal of continuing to evolve.

With extensive experience leading yoga teacher trainings, workshops, and retreats, she guides students in expanding their movement repertoire and finding creative expression in their practice. Her diverse background in multiple movement modalities brings a unique and dynamic quality to her teachings.

MaryAnngeline holds an E-RYT 500 and YACEP certification, a Master of Arts in Dance from St. Mary’s College of California, and a Bachelor’s degree in Communication and Dance from California State University, Fullerton. Her expertise in fluid, creative movement and seamless transitions empowers students to cultivate a deeper understanding of their bodies on a cellular level.

Instagram: kineesi.maryanngeline
TikTok: kineesibymaryanngeline
YouTube: kineesibymaryanngeline
Website:  www.kineesi.com 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

We can work out alllllll we want, and yet have poor physical wellbeing. What gives? 🫣🤔

This week guest expert MaryAnngeline Medenas, movement instructor specializing in yoga and dance, joins Mike and Helena to explore the intricate relationship between physical activity and  physical wellbeing + mental health/wellness. 

Our conversation delves into the distinction between mindless exercise routines and truly embodied movement practices. MaryAnn guides us through practical approaches to developing greater body awareness – revealing how tuning into physical sensations can transform not only how we move but how we think, feel, and perform in every aspect of life.

In this Episode:

🎧 The difference between exercise and physical wellbeing 

🎧 The opposite of chronic stress is NOT no stress; the need for good stress

🎧 Intentional movement as a gateway to physical vitality and psychological well-being

🎧 Sitting with discomfort 

🎧 Lessons in non-attachment and acceptance 

🎧 Integrating movement, physical activity and exercise into your daily routine

🎧 Why exercise, alone, doesn't guarantee wellness or improved wellbeing 

🎧 The importance of creating mindful, sustainable movement practices tailored to your individual needs

🎧 Developing the connection between body and mind during and outside of exercise 

MaryAnngeline Medenas is a movement instructor specializing in yoga and dance. Driven by a deep passion for movement and its profound impact on the body, mind, and spirit, she founded Kineesi, a virtual yoga studio dedicated to creative sequencing and intuitive movement.

Kineesi—derived from the Greek word for "movement"—offers hundreds of classes that showcase her innovative teaching style and artistic approach. Committed to the healing and transformative power of movement, MaryAnngeline helps students restore balance and develop a deeper connection to their practice. She is passionate about helping yoga students and teachers move beyond burnout, fear, and rigidity to find freedom in their practice, with the ultimate goal of continuing to evolve.

With extensive experience leading yoga teacher trainings, workshops, and retreats, she guides students in expanding their movement repertoire and finding creative expression in their practice. Her diverse background in multiple movement modalities brings a unique and dynamic quality to her teachings.

MaryAnngeline holds an E-RYT 500 and YACEP certification, a Master of Arts in Dance from St. Mary’s College of California, and a Bachelor’s degree in Communication and Dance from California State University, Fullerton. Her expertise in fluid, creative movement and seamless transitions empowers students to cultivate a deeper understanding of their bodies on a cellular level.

Instagram: kineesi.maryanngeline

TikTok: kineesibymaryanngeline

YouTube: kineesibymaryanngeline

Website: 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

CORRECTION: Stephanie Cota is an expert working at the intersection of corporate wellness, healthcare, and personal training; she is not a licensed physical therapist as noted in the intro. 

___

Sore neck and shoulders. Tension headaches. Low back pain. Sore wrists. 😰

How many of these do you experience on any given day at the end of work? Or throughout the work day? 

Tech neck, anyone? Can’t just be us!

This week, Stepanie Cota, an expert working at the intersection of corporate wellness, healthcare, and personal training, is back joining Mike Krause, Mental Performance Coach, and Dr. Helena Fowler, DCN, Clinical Functional Nutritionist, to chat functional movement in the workplace.

In this Episode: 

🎧 What even is functional movement?

🎧 The benefits of functional movement and why it matters, especially when we’re at work

🎧 Reducing chronic pain with functional movement 

🎧 Practical ways to reduce strain from repetitive movements 

🎧 Stephanie coaches us through super-simple actual exercises to do at your desk or office … please don’t try these while you’re driving or engaged in other activities that would make them unsafe 

As always, respect your physical boundaries; if you have questions about whether or not you should try one of these exercises, please consult with your qualified healthcare provider. We aren’t doctors, so none of this should be construed as medical advice.  

Stephanie Cota has served both growing and established businesses for over 2 decades. She specializes in business growth and helps businesses define and implement their business strategy, marketing, digital marketing, website design and management, and product management. She is an experienced ECommerce Business Management Specialist.

In her product management capacity, Stephanie has helped teams design and deliver marketing, technology, business intelligence, and digital products. Stephanie also has a healthcare and fitness training background and works at the intersection of corporate wellness, healthcare, and personal training. She enjoys helping and becomes a strategic partner to people looking to grow and improve their business and to those looking to strengthen or maintain their fitness and health, improving their quality of life.

Connect with Stephanie 

Website www.stephaniecota.com

LinkedIn

Facebook Profile

Facebook Business Page

Instagram

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

💻 Is your business’s corporate strategy undermining its greatest asset—your personal health??

The health and culture of your business and the health of your body are more interconnected than you might think.

In this illuminating episode, co-hosts Mike Krause, Mental Performance Coach, and Dr. Helena Fowler, DCN, Clinical Functional Nutritionist, welcomes special guest Stephanie Cota, an expert working at the intersection of corporate wellness, healthcare, and personal training. The team tackles the critical connection between business success and employee wellbeing.

In this Episode: 

🎧 The post-pandemic shift toward prioritizing workplace wellness initiatives

🎧 The interconnection between employee health and business performance metrics

🎧 Challenges faced by modern workers: busy schedules, high stress levels, and burnout risks

🎧 The concept of "business health" and its relationship to employee wellbeing

🎧 Concerns about companies viewing employees as productivity machines

🎧 The lack of preventive maintenance for employee health in corporate cultures

🎧 Balancing wellness program offerings with productivity expectations

🎧 Practical strategies for maintaining personal wellness in intense work environments

🎧 Three signs + symptoms indicating poor work-life balance: burnout, work encroaching on personal life, and physical discomfort

🎧 The importance of clear employer-employee expectations regarding work environment

🎧 The fundamental role of physical health as a foundation for career success

Stephanie Cota has served both growing and established businesses for over 2 decades. She specializes in business growth and helps businesses define and implement their business strategy, marketing, digital marketing, website design and management, and product management. She is an experienced ECommerce Business Management Specialist.

In her product management capacity, Stephanie has helped teams design and deliver marketing, technology, business intelligence, and digital products.

Stephanie also has a healthcare and fitness training background and works at the intersection of corporate wellness, healthcare, and personal training. She enjoys helping and becomes a strategic partner to people looking to grow and improve their business and to those looking to strengthen or maintain their fitness and health, improving their quality of life.

Connect with Stephanie: 

Website www.stephaniecota.com

LinkedIn

Facebook Profile

Facebook Business Page

Instagram

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

🤔Do you think your community has an affect on your health? What about the flipside … does your individual health affect the wellbeing of your community?  

This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike Krause and Dr. Helena Fowler, DCN, and Dr. Nirshila Chand, DrPH, MPH, public health expert and innovator complete their deep-dive into community wellbeing with an insightful discussion spanning from governmental policies, social infrastructure, and community initiatives to behavioral health and beyond.

In the Episode:
🎧 Infrastructure and policies should reflect how we define health and wellbeing; how current systems are inadequate for improving our health span 
🎧 What we can learn, if anything, from Bryan Johnson’s pursuit of longevity
🎧 Personalized medicine 
🎧 The roles of population and community research and health interventions on the individual; the BMI use case 
🎧 Creating a sense of agency by removing barriers (actual and perceived) in the community 
🎧 Innovation never stops, but how much of that is needed when current solutions are under-utilized? Are they really solving problems in better ways? Or contributing to an overwhelming amount of options?
🎧 Surprising lessons on community and individual wellbeing taken from the makeup industry and tech space 
🎧 The importance of health literacy
🎧 Personal perspectives on health and wellbeing shape our health outcomes 

Dr. Nirshila Chand, DrPH, MPH is a Mission-Driven Public Health Specialist dedicated to improving Health Outcomes for our communities locally and globally. Health care is a Human Right!! Our public health ecosystems and sectors have tremendous possibilities to continue redesigning equitable services, innovation, and entrepreneurship to improve the quality of life and outcomes for all of us. 

She advocates for improving community healthcare access across Ages, Genders, and Racial groups. She also supports addressing the social determinants of health (education, economic housing, financial, and other social barriers) that impact children's, women's, and men's health outcomes In the United States, individuals fall under different health care systems based on insurance, and she believes every person deserves to have similar access whether you are on Medicaid or private Insurance. No one deserves to pay out of pocket!! 

She leads by embracing Joy, Health, and Optimism.

Connect with Nirshila on LinkedIn.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What role does the health of your community play in your personal health? And, what role does your individual health play in the health of the community in which you live and the communities in which you participate?

Mike Krause and Dr. Helena Fowler, DCN are joined by Dr. Nirshila Chand, DrPH, MPH, public health expert and innovator, this week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. Join us for an insightful discussion about Community Wellbeing, especially the health of the community and all of the things that impact and determine community health and wellbeing.

In the Episode:
🎧 So much of community wellbeing is determined through policy and funding … and your zip code
🎧 Trends and things we can learn from communities around the globe
🎧 Two unfortunate global trends: 1) Local policies are not supporting the wellbeing of the community and 2) Loneliness
🎧When policy and regulation hold back progress, whether not reflecting the needs of the community, inadequate or cumbersome
🎧The need for voices of the community being present when solutions are created to address concerns and challenges within the community
🎧How changes to “DEI” impact healthcare and individual and community health and wellbeing
🎧The role of innovation in helping us address major health and wellbeing problems; making it sustainable
🎧Healthspan and lifespan
🎧Chronic diseases are starting earlier; people are carrying these diseases/conditions for entire lifetimes … and we don’t understand how this will impact us from a population perspective
🎧Health systems and infrastructure support acute care and sick care, not preventative care
🎧Identifying root causes and educating at the community level
🎧Global innovation and local application
🎧The importance of partnerships

Dr. Nirshila Chand, DrPH, MPH is a Mission-Driven Public Health Specialist dedicated to improving Health Outcomes for our communities locally and globally. Health care is a Human Right!! Our public health ecosystems and sectors have tremendous possibilities to continue redesigning equitable services, innovation, and entrepreneurship to improve the quality of life and outcomes for all of us.

She advocates for improving community healthcare access across Ages, Genders, and Racial groups. She also supports addressing the social determinants of health (education, economic housing, financial, and other social barriers) that impact children's, women's, and men's health outcomes In the United States, individuals fall under different health care systems based on insurance, and sheI believes every person deserves to have similar access whether you are on Medicaid or private Insurance. No one deserves to pay out of pocket!!

She leads by embracing Joy, Health, and Optimism.

Connect with Nirshila on LinkedIn. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever just wanted to rip-and-replace, burn-it-all-down-and-start-over your career, relationships, where you live (NOT in an arson-y way, people!) … maybe your whole life? 🤔

Change isn’t easy, especially BIG life changes 🫣. One of the big things that shift and change with big changes is our social wellbeing. We don’t always think about it that way, though. We don’t think about the new social spaces, networks, and friends that we gain and lose when life changes occur. 

Even with just a change in employer: Most adults make friends through work, sometimes a change at work means a big shift in your friend circle. 

This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Dr. Helena Fowler, DCN, Mike Krause and Jamie A. Watson, LMFT, RPT-S are joined by Olga Gabris, writer, producer, and film director. 

➡️ We’re taking a deep look at starting over, BIG life changes, relationships, boundaries, and obligation … and how alllll of that influences our social wellbeing. 

In the Episode:
🎧 Embracing the new and establishing new social circles; the particular challenges being an introvert creates 
🎧 The role language plays in making friends and establishing new connections 
🎧 The role of obligation in social interactions, relationships, and social wellbeing 
🎧 Work, events, and networking opportunities as a way to find community; the challenges of surface-based and transactional relationships 
🎧 Hyper-individualism, loneliness, connection at a global scale through digital spaces, and community 
🎧 Uncertainty, fear and rejection in making friends, establishing new connections, and forming relationships as adults 
🎧 Does obligation help push us past our comfort zone and not just play it safe? Does it open us to new experiences? 
🎧 Learning how to share space and manage conflict through forced proximity, hyperindependence, and co-dependence 
🎧 Sleep “divorce” 

Olga is a Writer, Producer, and Film Director based in the San Francisco Bay. Her short film script, Effervescence, won in the Best Screenplay category at One-Reeler Film festival. A Linguist - turned Tech Manager - turned Filmmaker, she creates stories with a focus on mental health and the meaning of life. Her other passions include learning new languages, travel, poetry, and gothic minimalism. Olga finds her inspiration from getting lost in graveyards with a cup of black coffee.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In a world where our connections are increasingly digital, how do we define (let alone measure) true social wellbeing—beyond likes and followers? What if the metrics we've chosen to value are missing the most meaningful aspects of human connection?

This week, we’re doing Part 1 of a deep dive into social wellbeing. Mike, Helena and Jamie are joined by none other than the wonderful, insightful and creative Olga Gabris. We’ll be diving into alignment, purpose, fulfillment and positive boundaries; we’ll explore the highs and lows of social media; and Olga shares her powerful story of leaving a successful career in tech to leap into the pursuit of her passion and purpose: Bringing awareness to mental health through screenwriting and filmmaking. 

 In the Episode:
🎧 Making big life changes and starting over; knowing yourself and accepting who you are 
🎧 Balancing self-awareness, purpose and the realities of your financial, career and life experiences. The importance of asking yourself, “Does it make me feel alive?”
🎧 Happiness versus fulfillment 
🎧 Social media perception versus reality; the need to posture and present, jealousy, and faking it until you make it 
🎧 Expanding perspectives with global connections and collaboration; finding connections across communities to find solidarity and not feeling alone (or stigmatized) in struggle  
🎧 Finding positives in the negatives of social media 
🎧 The necessity of social media, especially in certain careers, fields, and cultures   
🎧 The importance of boundaries 
🎧 Balancing boundaries and unplugging with the need to communicate and set “away”/out of office messages
🎧 Do Not Disturb settings as the secret superhero of setting boundaries … also it’s Olga’s fav productivity app 

Olga Gabris is a Writer, Producer, and Film Director based in the San Francisco Bay. Her short film script, Effervescence, won in the Best Screenplay category at One-Reeler Film festival. A Linguist - turned Tech Manager - turned Filmmaker, she creates stories with a focus on mental health and the meaning of life. Her other passions include learning new languages, travel, poetry, and gothic minimalism. Olga finds her inspiration from getting lost in graveyards with a cup of black coffee. Connect with Olga through Coffee Cup Productions. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Can money buy happiness? 💰💸

That’s been a hot topic of debate and research for … oh, forever, it seems. Prevailing research says that if you’re generally happy, your happiness may increase with higher income; however if you’re generally unhappy, then it may rise to a point and plateau—further, if you’re wealthy and unhappy, no amount of additional money will make you any happier (Wharton did a nice job of summarizing the research). 

This week, Mike, Helena and Jamie talk Financial wellbeing. We look at money, happiness, and  the intersection with overall life satisfaction. We also dig into how financial resources shape our ability to engage in meaningful relationships, in our communities and beyond.

In the Episode:
🎧 Money and mood; more money doesn’t mean less anxiety or less depression
🎧 Financial stability is critical but wealth is likely not when considering positive wellbeing and happiness 
🎧 Financial wellbeing as defined through the lens of the ability live life the way you want and to give back or give charitably 
🎧 The myth of wealth equating happiness; why do we equate the perception of someone’s happiness based on the accumulation of things? Could the inverse be true … the more you accumulate, the more you’re seeking but not finding happiness beyond the dopamine hit? 
🎧 Happiness is not limited to individuals with wealth; happiness as an emotion that can be found in at all socioeconomic levels
🎧 We say “happiness” but do we really mean stability or status or influence or power or confidence or access or approval or acceptance or popularity or nostalgia or peace of mind, etc? 
🎧 Interconnected feedback loop and the role finances play (financial wellbeing) with other aspects of wellbeing, like social, community, career, physical and spiritual 
🎧 Foundational needs that need to be met to achieve any of the six aspects of wellbeing … which of the foundational needs is not being met? 
🎧 The role of scarcity mindset 
🎧 Mike reflects on his Peace Corps experiences of communities with less financial resources and the interplay of other aspects of wellbeing

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Physical Wellbeing might be one of the first things we think of when we hear “wellbeing”. But we rarely think about Career Wellbeing … sure we spend a lot of time thinking about our careers, just not necessarily as an aspect of wellbeing. It’s not uncommon to simply accept whatever Career lot we’ve been given. Yet, our wellbeing can be dramatically impacted by both our physical health and career. This week Mike Krause, Dr. Helena Fowler, DCN and Jamie A Watson, LMFT, RPT-S dig into both Physical Wellbeing and Career Wellbeing. We cover a lot of ground for a primer! 

In the Episode:
🎧 What exactly we mean when refer to physical wellbeing; how and why we should challenge how we define physical and career wellbeing 
🎧 How physical wellbeing affects daily energy levels 
🎧 Small, powerful choices that make a difference in physical wellbeing 
🎧 Can we become addicted to work? 
🎧 How to recognize when our wellbeing is imbalanced and how imbalances in one area can impact multiple or all of the other primary aspects of wellbeing (social, community, financial and spiritual) 
🎧 When career ambition overshadows other aspects of wellbeing 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What comes to mind when you think of social wellbeing and community wellbeing? 🤔 

Do you feel your social and community wellbeing cups are full? Empty? Or, maybe they’re aspects of wellbeing you don’t really care about? 

Mike, Helena and Jamie tackle all of this and more as we start our journey through six pillars of wellbeing. 

In the Episode:
🎧 Helena tests a hypothesis about community wellbeing 
🎧 Mike, Helena and Jamie share their differing perspectives on both social wellbeing and community wellbeing 
🎧 Discuss whether social and community wellbeing are different facets of the same thing 
🎧 Why either or both are important for us, at all 
🎧 Definitions of social and community wellbeing are incredibly subjective 
🎧 Community wellbeing as the health and wellbeing of the community, as a whole, and the role of the individual within the community 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever thought about YOUR definition of wellbeing? 

Wellbeing is incredibly subjective, personal, and there’s no single, unified definition. In today’s episode, Mike Krause, Dr. Helena Fowler, DCN, and Jamie Watson, LMFT, RPT-S kick off their journey into the six aspects of wellbeing (physical, career, social, community, financial, and spiritual) with a primer on the foundations of wellbeing. 

We also clarify the often-misunderstood difference between self-care and wellness—two terms frequently used interchangeably but with distinct roles in our lives. Finally, we’ll explore how wellbeing is a deeply personal and evolving journey, reminding you that your path to wellness is as unique as you are. Tune in for insights that will empower you to take control of your wellbeing!

In the Episode:
🎧Self-care vs wellness—they’re not the same! 
🎧How Mike, Helena and Jamie define wellbeing 
🎧How self-care, wellness and wellbeing needs changes over time 
🎧Wellbeing is not one-size-fits-all; what works for you, may not work for your loved ones, friends or colleagues
🎧The definitions of wellbeing are subjective and personal 
🎧What we can learn from measurements and metrics that attempt to quantify wellbeing 
🎧The role of food and nutrition in wellbeing 
🎧Access as an issue—access to healthful foods, mental health support, healthcare 🎧How Adverse Childhood Experiences/Events (ACEs) impact adult wellbeing 
🎧Self-efficacy and personal responsibility 
🎧Is there a universal, ideal wellbeing balance? (Spoiler alert: NO!)
🎧Finding your personal sense of wellbeing and balance 

We’re also thrilled to welcome Jamie as our regular contributing resident expert! You’ll be hearing a lot more of her voice and insightful perspectives! 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

When you think about your wellbeing, is it where you want to be? 

If it is, high-five! ✋(wait … do people still do that?) Fist bump 👊 (no, too?) 

If it’s not, join Mike and Helena this week on A Coach, A Nutritionist, and Expert Walk Into a Podcast this week as they set the stage to craft a wellbeing plan that actually works for YOU. We’re diving deep into six key pillars of wellbeing: Career, financial, physical, community, spiritual, and social. 

Whether you're thriving or just surviving, this episode will help you rethink what wellbeing means for YOU.

In the Episode:
🎙️ Aspects of wellbeing: Career, financial, physical, community, spiritual, and social; what these are and why they matter
🎙️ Why these 6 indicators mean something different for everyone
🎙️ The inter-related, interconnected nature of the six aspects of wellbeing
🎙️ How to find YOUR unique balance and why your balance is so personal to you
🎙️ The hidden danger of the "more is better" mindset
🎙️ Why quality of experience in contributing to your wellbeing is often more important than quantity of experiences or interactions 
🎙️ Why crushing it in one area might be depleting others
🎙️Mike and Helena’s connections to Top Golf … and what in the world those have to do with wellbeing 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

When you set a goal, how do you hold yourself accountable? ✅📋

This week, Mike and Helena dish their perspectives on accountability. They share goals they want to be held accountable for, how they’ve chosen to be held accountable, and who they’ve asked for help and support. 

They offer specific examples of how to navigate various conversations to get the accountability support you need and, on the flip side, to be the right kind of accountability partner to someone else.  

In this Episode: 
🎙️Mike and Helena’s definition of Accountability; the key is to keep it simple
🎙️Accountability buddies (aka accountabilibuddies); choosing the right person to help you with a specific action/behavior/goal (matching personality/encouragement style with the action)
🎙️Check-ins with yourself and others; what’s working, what’s not and adapting as necessary 
🎙️Tracking progress, whether through apps or something else; Helena likes HabitShare, because it’s easy, visual, customizable, and shareable with a friend (not an ad, just a fan)
🎙️The importance of effective communication
🎙Asking someone: How can I best support you?
🎙️Meeting somewhere where they’re at versus using the tools and methods of support that you prefer 
🎙️Viewing someone through the lens of when we knew them last or when we formed our perspective about them compared to who they are as a person today
🎙️Helena’s hot take on expectations and disappointment 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

When was the last time you thought about WHY you’re choosing to make something your goal?

The motivation behind a goal can be more powerful than the tips and techniques to stay motivated to achieve a goal. Understanding your driving force, whether you want to call it a WHY, can help ensure your goals connect with a deeper drive and can be a powerful force in maintaining that motivation when the going gets tough … or as it often happens: boring.

In the is Episode
🎙️Mike and Helena share the clarity they got to help define their 2025 goals
🎙️Looking to the past to understand previous sources of joy, greater life satisfaction and wellbeing, successful approaches to habits and goals, and how those previous actions and behaviors may help you in the present
🎙️Take what works and leave what doesn’t; using the wisdom of past reflection and history to help us avoid from falling into the same harmful patterns of behavior, giving us the ability to course-correct faster 
🎙️Helena’s love of how Past-Helena helps set up Present- and Future-Helena for success; the key to not living in the past but being ground in the present for the benefit of future-self 
🎙️How our sense of identity impacts our personal lives, relationships, and businesses; the challenges this can hold especially for Founders and solopreneurs 🎙️Creating goals, making decisions and taking actions that aligned with your key values 
🎙️Helena’s Radical (Optimistic) Realism approach, which has NOTHING to do with the political philosophy called “radical realism” (she used the term “radical realism” before knowing it had anything to do with political philosophy); here’s where you’ll find an article she wrote all about it
🎙️Excitement vs dread/fear for the goals you make
🎙️The value in a test-and-learn mindset

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Did you make New Year’s resolutions? How are they going? Jan 10, this Friday, is called National Quitters Day because it’s the day—only 10 days into the New Year—when most people will have abandoned their resolutions. 

Mike and Helena aren’t the biggest fans of New Year’s resolutions. If it works for you, amazing! Keep doing it. They’ve just found them to not be the most effective approach for themselves or their clients.

Instead, we like to  think about goals and intentions. Today you’ll hear a candid conversation about Mike’s and Helena’s 2025 goals.  

In this Episode: 

🎙️Goals, at this point in the year, may still be works in progress … and that’s totally fine! The turning of the calendar is only as important as the weight you give it. 
🎙️Helena and Mike’s individual goals around Intentionality and Boundaries; Helena’s desire to connect more with individuals in her life who really energize her 
🎙️Leaving room for pivoting and adjusting; rigid goals, thoughts, emotions and behaviors don’t always serve us well
🎙️When discipline turns into rigidity, perfectionism, and a desire to exert control 
🎙️The advantages of approaching goals on a quarterly basis or halves of the year instead of the entire year; where focus, prioritization and seasonality meet  
🎙️Not falling into the growth-at-all-costs trap
🎙️Specificity of messaging, language, and customer profiles for business-building; releasing the fear of the “niche” and the FOMO that may prevent us from being more specific 
🎙️Choosing to be proactive in balance with choosing to be open to opportunities and change
🎙️The point in being intentional is not about exercising control; it’s about being selective in where we choose to expend our energy, time, boundaries and effort 
🎙️Not owning what we can’t control or other people’s decisions 
🎙️Control vs influence 
🎙️The role of consistency

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

The holiday season can be exciting, fun, stressful, financially straining, filled with anxiety, sad, lonely, rich with expectations of perfection, and sometimes … all of the above within a few short moments.  

Join Dr. Helena Fowler, DCN, Mike Krause and a panel of our amazing past Experts-in-residence, including Chelsea Totah, Nathan Hill, Jamie Watson, and Athanasia Medenas, as they reflect on the importance of self-care this time of year.  

In the episode:
🎙️Each Expert shares their self-care go-tos
🎙️Practical, easily implementable things to try 
🎙️The tenuous balance among traditions, being present at gatherings, and maintaining healthy boundaries
🎙️Expectation, perfectionism, nostalgia, anxiety, guilt, and nostalgia in the traditions we chose to maintain or let lapse, and the role they play in holiday stress; opting out as a means of self-care
🎙️The role of FOMO (fear of missing out) 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Holiday gatherings can be stressful—there’s no shortage of opinions and everyone is super-excited to share all of them. 😅😬🤐🤬 

Nathan Hill and Leah Sullivan, NP join Mike Krause and Dr. Helena Fowler, DCN in a light-hearted yet insightful conversation around navigating conflicts at family, friend and office get-togethers.

You’ll walk away with practical tips to use at your next gathering or event.  

In the Episode: 
🎙️Embracing the season of gathering and interactions with grace and balance 
🎙️Identifying and labeling sources of conflicts; the role of social media 
🎙️Establishing healthy boundaries; understanding what you are willing to accept and not accept 
🎙️Managing our states of stress; what’s going on in the body when these stressful things occur
🎙️Trade-offs of self-soothing with comfort foods and alcohol in the moment versus long-term affects on the body 
🎙️Ways to divert the conversation 
🎙️Finding the fun in observing and not engaging in the conflict 
🎙️Conflict as self-fulfilling prophecies 
🎙️Sometimes people just want to be heard; hearing an opinion without engaging in a debate 
🎙️Remember, a lot of the time: It’s not about you, it’s about them … you don’t have to carry the weight of their opinion; maintaining a mindset of curiosity and practicing non-attachment 
🎙️It’s absolutely okay to politely walk away from a conversation 
🎙️Participation pressure; it’s okay to simply say “No, thank you” and maintain that boundary (even if it gets difficult)

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What are some of your most favorite holiday traditions? Join Mike Krause, Dr. Helena Fowler, DCN and amazing past Experts-in-residence, Jamie, Nathan, Chelsea and Athansia on A Coach, a Nutritionist, and an Expert Walk Into a Podcast for a lighthearted and heartwarming journey through holiday traditions that celebrate diversity, family, and the power of food!

In this special episode:
🎙️We share cherished holiday memories and traditions—yes, during this time of year, but across all holidays, too
🎙️Favorite recipes from Jamie’s Norwegian lefsa-making to Athanasia’s cookie and baklava baking
🎙️The delicate balance between preserving cherished traditions, embracing new experiences, and fun (unexpected) traditions, like Jamie’s Christmas Day horror movie marathons with her mom and Helena jumping up and down and opening kitchen cabinets during New Year’s celebrations
🎙️The art of blending family traditions and creating new memories
🎙️The importance of not striving for perfection during this special time of year

Whether you're looking to reconnect with your roots or seeking fresh inspiration for your holiday celebrations, this episode offers a touching and authentic look at how we celebrate, connect, and find joy during the festive season.

Tune in for a warm, inviting conversation that celebrates the true spirit of holidays: connection, understanding, and love.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

One of the most important parts of psychedelic therapy is Post-therapy integration.

Expert-in-Residence Leah Sullivan, NP and trained Ketamine Assisted Psychotherapy provider, helps Mike Krause, Mental Performance Coach, and Dr. Helena Fowler, DCN understand the importance of Integration. 

Integration, most simply, is the time spent with a therapist, counsellor and/or the self processing, working through, and seeking to understand the experiences from the therapeutic session. The key is to minimize any potential re-traumatization and continue the work to create/maintain positive habits and expansion of the mind. 

In this week’s episode: 
🎙️What exactly does Integration entail?
🎙️What happens during Integration?  
🎙️Making sense of confusing experiences and forming productive narratives 
🎙️Supporting the patient through any traumatic experiences, negative symptoms, and/or managing life when the after-glow fades   
🎙️How therapists approach Integration  
🎙️Integration outside of therapy; other ways to experience Integration
🎙The pros and cons of attempting to DIY Integration and involving family/friends in the Integration process  
🎙️The importance of community for individuals to share experiences from a potentially life-altering experience with others that have had similar experiences; online support groups
🎙️The unique power of psychedelic therapy group sessions and the ability to maintain connection and community during Integration 
🎙️The importance of safe set and setting 
🎙️The role of intention and intentionality in approaching a therapeutic psychedelic journey 

Supporting Resources mentioned in this episode:

• Spiritpharmacist.com - Check any interactions with medications and psychedelics
• Psychedelic Passages - Psychedelic care providers who will travel to people to help them safely journey
• Fireside Project - Support line for people who are taking psychedelics alone or having a difficult journey

Leah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti-Aging Medicine currently serving as the Medical Provider for Optimal Medicine. She has a passion for achieving a higher quality of life for her patients through a combination of lifestyle modifications, peptide therapy,  hormone replacement therapy, and a variety of cutting-edge approaches to aging and mental health.

Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Redmond.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Psilocybin has been getting a lot of attention lately. Expert-in-Residence Leah Sullivan, NP and trained Ketamine Assisted Psychotherapy provider, joins Mike Krause, Mental Performance Coach, and Dr. Helena Fowler, DCN for an insightful and educational discussion all about psilocybin. 

In this week’s episode: 
🎙️ What even is psilocybin? The myths and misconceptions that exist; its history and background
🎙️How psychedelics became a Class 1 regulated substance   
🎙️Psilocybin as medicine for the use of treating depression, anxiety and PTSD 
🎙The research around its safety  
🎙️Recreational use vs therapeutic/medical use 
🎙️How “bad trips” happen  
🎙️Importance of feeling psychologically and physically safe 
🎙️The role of mushroom type, amount/dosage, setting in which its being taken, level of acceptance and difficulty processing information   
🎙️Understanding medicine/pharmaceutical interactions with psilocybin
🎙️Psilocybin and the serotonin pathway
🎙️Psilocybin and the gut
🎙️Mapping new neural pathways, new perspectives, new thought patterns; disabling the default network
🎙️The patient experience from preparation/pre-work through integration; processing trauma; importance of therapy as part of integration 
🎙️Who is not a good candidate for psilocybin therapy 
🎙️The difference between psilocybin and ketamine therapies 

Supporting resources mentioned in this episode:

• Spiritpharmacist.com - Check any interactions with medications and psychedelics
• Psychedelic Passages - Psychedelic care providers who will travel to people to help them safely journey
• Fireside Project - Support line for people who are taking psychedelics alone or having a difficult journey

Leah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti Aging Medicine currently serving as the Medical Provider for Optimal Medicine. 

Leah earned her Master's Degree in Family Practice from UCLA in 2015, where she specialized in endocrinology and contributed to several research studies including sleep disorders, eating disorders, and treatment resistant depression. She has a passion for achieving a higher quality of life for her patients through a combination of lifestyle modifications, peptide therapy,  hormone replacement therapy, and a variety of cutting-edge approaches to aging and mental health.

Recognizing that eating disorders are often related to untreated trauma and depression, Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Redmond, OR.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Think about what you know about ketamine. It’s probably largely informed by what you’ve heard about its recreational use, misuse and abuse. Or, what you’ve seen in pop culture and the media.

Mike Krause and Dr. Helena Fowler, DCN are joined by Leah Sullivan, NP and trained Ketamine Assisted Psychotherapy provider. Leah breaks down the history, facts, and therapeutic uses of ketamine while also addressing myths and misconceptions.

In this week’s episode:
🎙️The history of ketamine
🎙️What even is ketamine and how does it work in the body? 
🎙️What is ketamine supposed to do?
🎙What happens during a ketamine therapy journey; Leah describes the patient experience through her office, Optimal Medicine
🎙️Forms of ketamine
🎙️Breaking down the misconceptions  
🎙️Why it’s so effective for treatment-resistant depression, anxiety, PTSD, and trauma 
🎙️What the research says 
🎙️How ketamine facilitates cross-brain connection and the creation of new neuronal pathways; neuronal plasticity   
🎙️New ways of thinking; reducing and stopping the cycle/circle of negative/depressive/anxious thoughts  
🎙Breaking established habits to create new ones
🎙Off-label use of pharmaceuticals
🎙Finding the right team to get ketamine therapy
🎙Why ketamine therapy should not be a DIY endeavor 
🎙The importance of psychotherapy and integration as part of the ketamine therapy journey
🎙Ketamine therapy is not for everyone; who should not utilize ketamine therapy

Supporting Resources mentioned in this episode:

• Spiritpharmacist.com - Check any interactions with medications and psychedelics
• Psychedelic Passages - Psychedelic care providers who will travel to people to help them safely journey
• Fireside Project - Support line for people who are taking psychedelics alone or having a difficult journey

Leah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti Aging Medicine currently serving as the Medical Provider for Optimal Medicine. 

Leah graduated Summa Cum Laude from California State University Fullerton with a Bachelors’ Degree in Nursing Science, she then went on to earn her Master's Degree in Family Practice from UCLA in 2015, where she specialized in endocrinology and contributed to several research studies including sleep disorders, eating disorders, and treatment resistant depression. 

Recognizing that eating disorders are often related to untreated trauma and depression, Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Red

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Sweaty palms ✅
Racing heart ✅
Butterflies in the tummy ✅
Brain fog ✅
More frequent trips to the bathroom ✅
Suddenly craving sweets ✅
Losing all appetite ✅ 

Experiencing a few of those? Sounds like your stress response is in full force! Which means, your body is probably flooded with cortisol (and a number of other stress hormones). Today, special guest Expert Rachel Soper Sanders, CEO and Founder of Rootine and a health + wellness expert, talks all things cortisol with Mike and Helena on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. 

In this episode: 
🎙Practical tips for reducing stress and cortisol 
🎙️What is cortisol? How does it function? 
🎙️The cortisol daily rhythm 
🎙️It’s not inherently bad, in fact, cortisol is necessary, so why does it get such a bad rap?  
🎙️Acute and chronic stress 
🎙️Rachel’s story with imbalanced cortisol
🎙️Symptoms of imbalanced cortisol  
🎙️Self-enforcing cycles and interactions that keep stress high, specifically with the gut, hormones and sleep
🎙️Being tired-and-wired 
🎙️Phase/stages of adrenal dysfunction 
🎙The role of blood sugar balance 
🎙Why intermittent fasting isn’t for everyone 
🎙Exercise as positive and negative stressors  
🎙Two of Rachel's go-tos: Hydration before coffee and 2-3 minutes of gratitude meditation in the a.m.

Rachel Soper Sanders is a founder, innovator, and health and wellness expert committed to helping women 30+ achieve vibrant health with simple, practical advice.

She is the CEO and Founder of Rootine, a modern wellness brand offering science-backed supplements and at-home lab testing. She is also a podcast host, investor, and digital creator with 105,000 followers on social media and her newsletter, Glow & Elevate, where Rachel provides practical tips for improving stress, weight, sleep, and productivity. Her work has been featured in top publications like Forbes and Entrepreneur and she holds an MBA from Harvard Business School.

She is passionate about sharing her knowledge and practical health tips she’s learned as a mom of 2 and wellness company founder, offering actionable advice to improve overall well-being and achieve optimal health.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

How do the things you’re exposed to—food, environment, emotional experiences—impact your physical and mental health? Hormones and neurotransmitters (like serotonin, dopamine and their friends) play key roles. 

This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast welcome November Expert-in-residence Leah Sullivan, NP as she engages Mike Krause and Dr. Helena Fowler, DCN in a discussion all about the role our hormones and neurotransmitters play in self-awareness, healing, mood, resilience, and physical and mental health. 

In this week’s episode: 
🎙️What is the endocrine system anyway? 
🎙️What are hormones and neurotransmitters? How do they work? 
🎙️How the body maintains internal balance and the factors that disrupt that balance
🎙️The role of hormones on mental health 
🎙️The necessity of healing the emotional causes of physiological imbalance
🎙️The role of diet, exercise and social interactions on health and wellbeing
🎙️Dopamine and social media  
🎙️Interconnectedness of emotional and physical health 
🎙The role of pharmaceuticals, diet, lifestyle and therapy in treating mental health

Leah Sullivan is a Board Certified Family Nurse Practitioner and a member of the American Academy of Anti Aging Medicine currently serving as the Medical Provider for Optimal Medicine. 

Leah graduated Summa Cum Laude from California State University Fullerton with a Bachelors’ Degree in Nursing Science, she then went on to earn her Masters’s Degree in Family Practice from UCLA in 2015, where she specialized in endocrinology and contributed to several research studies including sleep disorders, eating disorders, and treatment resistant depression. 

The following six years were spent serving as the Primary Care Provider at a high-volume clinic in Los Angeles County, where Leah used a holistic approach to treat patients with chronic and acute illness, including obesity and metabolic syndrome.

Inspired by the beauty and lifestyle of Central Oregon, Leah relocated to Bend in 2001.  The move afforded her the opportunity to further her passion for achieving a higher quality of life for her patients through a combination of lifestyle modifications, peptide therapy,  hormone replacement therapy, and a variety of cutting-edge approaches to aging and mental health.

Recognizing that eating disorders are often related to untreated trauma and depression, Leah completed the Ketamine Research Foundations rigorous training for Ketamine Assisted Psychotherapy in 2022, and has been offering this innovative treatment for depression, anxiety, and PTSD for the past 2 years at her clinic in Redmond.

Leah’s personal passions include studying the benefits of psychedelic medicines, hiking, cooking and integrating her knowledge on a personal and professional level.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, Halloween is more about dressing up in costumes and trick-or-treating. In the past, it was referred to as Samhain and All Hallows Eve, it marked the return of the spirits of the dead to their homes; wearing costumes or disguises (building bonfires and gathering in groups) was meant to protect oneself from spirits intent on harm. The day(s) after Halloween was—and is—known to many cultures as a day to remember and honor loved ones who have passed.

Expert-in-Residence Athanasia Medenas, spiritual guide, joins Mike and Dr. Helena Fowler, DCN on A Coach, a Nutritionist, and an Expert Walk Into a Podcast to talk about our connection to our ancestors.

We dive into the profound connections that link us to our ancestry and explore the deep—and often unspoken—bonds that start, stay, and end within the family. We are who we are because of the generations who came before us. That may be a source of pride, curiosity, indifference, sadness or so many other emotions for us … it may even be a complete unknown. 

In this episode:
🎙️The connections across generations; the epigenetic connection
🎙️Exploring and understanding cultural roots
🎙️Honoring cultural traditions 
🎙️Healing generational trauma
🎙️Intuition, trust and messages from our ancestors
🎙️Ancestry and spiritual gifts
🎙️Tapping into nature to reconnect
🎙️Quantum field concepts and DNA
🎙️Processing grief and the concept of ecstatic grief; Athanasia shares a touching story about processing her grief after a miscarriage

Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities.

Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma.

Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose.

You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Astrology curious or skeptical? If you’ve ever wondered what happens during an astrology chart reading, this episode is for you! Expert-in-Residence for October, Spiritual Guide Athanasia Medenas, conducted a synastry chart reading for Mike and Dr. Helena Fowler, DCN, which means looking at their separate charts and seeing where there are similarities and differences. This can help them better communicate with each other—important for podcast co-hosts and business partners!

In this episode:
🎙️Athanasia does a live reading of Mike and Helena’s synastry chart
🎙️Hear Mike and Helena’s candid reactions to their synastry chart reading
🎙️Athanasia helps us understand what even is retrograde
🎙️A deeper dive into the significance of the sun, moon, and houses

Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities.

Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma.

Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose.

You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Whether you believe astrology can reveal the inner workings of your life and soul or are an astrology skeptic, there are two things we know: 1) Astrology goes beyond horoscopes and 2) It offers opportunities for introspection—it can be a tool for deeper self-awareness and understanding, helping you see yourself from a different perspective.

In this episode:
🎙️Mike and Helena’s reactions to their birth chart readings with Athanasia
🎙️Common misconceptions
🎙️Astronomy to astrology, the connection with the stars, and astrotheology
🎙️How Athanasia came to astrology; from astrology skeptic, to astrology-curious, to astrologist
🎙️Why there’s no such thing as a “good” or “bad “ chart
🎙️Using astrology to help heal relationships
🎙️Basic astrology terms and concepts
🎙What’s a birth chart?
🎙️Why the time and place of your birth matter
🎙️How astrology can help align your actions with your higher purpose (dharma)
🎙️Helena and Athanasia’s journeys from skepticism
🎙️Similarities and differences to corporate personality assessments like Meyers Briggs and DISC
🎙️Why predictive astrology might be missing the point

Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities.

Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma.

Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose.

You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What comes to mind when you think of a shaman? The image that comes to mind is probably heavily influenced by what you’ve seen in movies and pop culture.

As we continue to explore the magic and mysticism of October and allllll the Halloween vibes, Expert-in-residence Athanasia Medenas, Spiritual Guide, joins Mike and Helena on A Coach, a Nutritionist, and an Expert Walk Into a Podcast to explore shamanism.

In this episode:
🎙️What exactly is a shaman?
🎙Historical roles of women as shamans and healers
🎙️Animism and the spirit in all things; living in relationship with all things
🎙️The wisdom of our Elders
🎙️Life cycles of life, death, and rebirth; seasons of life
🎙️Relationship with self and truly knowing yourself
🎙️Rites of passage
🎙️Connecting to the land
🎙️The role of shamanism in modern wellness practices
🎙️Where Disney’s movie Soul gets it right

Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities.

Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma.

Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose.

You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, Mike and Helena are joined by Expert-in-Residence Athanasia Medenas, spiritual guide, to kick off the magic of October and dive into the transformative journey of spirituality.

In this Episode:
🎙️Athanasia shares her experiences as a psychic medium, astrologist, and shamanic practitioner
🎙️Early childhood awareness of intuition and spiritual awareness
🎙️The path of self-discovery
🎙️Connection with the universe
🎙️The role of yoga, meditation, connection, community and plant medicine
🎙️The journey to becoming a shaman
🎙️Spiritual awakening
🎙️The importance of your voice
🎙️The power of energy and the easing of the flow of energy
🎙️Dharma, the sacred law of your soul

Athanasia, the visionary Founder of Shamanic Yoga and the Online Spiritual Academy, is a distinguished Psychic Medium and Energy Healer. Since founding Shamanic Yoga in 2017 and hosting her first retreat in 2018, she has blended traditional wisdom with modern practices. Certified as a Vinyasa Yoga Teacher by Yoga Alliance and as a Clairvoyant Healer from the Intuitive Healing Institute, her expertise encompasses a range of transformative spiritual modalities.

Her shamanic initiation and training, rooted in Divine Consciousness, guides every ceremony, ritual, and journey she facilitates. Combining her Master’s Degree in Sociology with her spiritual expertise, Athanasia helps clients and students dismantle social conditioning and limitations through Astrology, Breathwork, Sacred Plant Medicine, and Energy Healing. Her work is dedicated to helping individuals uncover their authentic selves, connect deeply with their heart and soul, and realize their true Life Purpose—Dharma.

Dedicated to empowering others, Athanasia’s work is a harmonious fusion of spiritual depth and social insight, aimed at helping people achieve their fullest potential and live life with purpose.

You can find Athanasia at https://www.shamanicyoga108.com/ and on Instagram @shamanic_yoga

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

How does it feel when you’re really in-the-zone? You’ve hit that place of feeling tuned-in, ALIVE, and Crushing. It.

In this week’s episode of A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena explore finding flow—that state of optimal performance and engagement.

In this episode:
🎙️How Mike and Helena find and maintain Flow 
🎙️The differences between Flow and focus
🎙️Helena’s approach to helping people harness their stress, find their personal sense of balance, find Flow, and experience harmony
🎙️The role of energy, attention, intention, and connection
🎙️Everyone’s Flow state (and their distractors) is different and personal to them
🎙️What it takes to find Flow can change and evolve day-to-day, moment-to-moment, and can be context-driven
🎙️Flow can be elusive; staying connected to the things that make us feel vibrant and vital; the role of unmet needs
🎙️Setting the environment to encourage a Flow state
🎙️The role of hustle culture
🎙️Navigating dysfunction and distractions in the workplace
🎙️How to tap into Flow when you’re over-tapped

Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace. 

With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives. 

Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). You can find Dr. Fowler, DCN on Instagram: @drfowlerdcn

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Tell us: What comes to mind when you hear “holistic health”? 

Do you think of care for the whole person? Or are you thinking more along the lines of crystals, essential oils, and herbal supplements? 

Holistic health may sound “woo woo” to some and ideal to others. There is no official definition for holistic health. Today, on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena break down their definitions of holistic health, what they mean when they refer to it, and why they think it's an important factor that merits deep consideration as health models and services continue to evolve.   

In this Episode: 
🎙️Mike and Helena’s definition of holistic health
🎙️Popular misconceptions 
🎙️Holistic health and wellbeing
🎙️Holistic health and whole person
🎙️Where mental performance and nutrition fit 
🎙️The role of environmental influences
🎙️Inflammation as a use case for how we think about and apply holistic health  
🎙️The need to expand our definitions of health 

Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace. 

With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives. 

Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Helena is a clinical functional nutritionist. But, what exactly does that mean? How did she come to be on this path? And what does she actually help clients with?

Last week, we took a tour through mental performance with Helena grilling Mike about everything he does as a mental performance coach. This week, the tables have turned, and Mike asks Helena the tough questions.

In this episode:
🎙️What exactly is a nutritionist?
🎙️The difference between a dietitian and a nutritionist?
🎙️How Helena came to practice nutrition and why hormonal health holds a special place for her
🎙️Her desire to help make a positive impact through food, nutrition, and women’s health—from the micro (working 1:1 in private practice) to the macro (working as a fractional C-suite to food, healthtech, femtech and sustainability startups; sharing learnings through this podcast).   
🎙️Why she chose to work with stressed out, high-performing people
🎙️Tapping into good stress (yes, it is a thing!)
🎙️Stress encompasses physiological stress in addition to mental/emotional stress 🎙️Why she sees the intersection of stress as gut health, hormonal health, and sleep 
🎙️What a consultation with her is like (HINT: When was the last time you sat down with a provider of any kind for 60-90 minutes to talk about your health journey?) 

Dr. Helena Fowler, DCN is a Clinical Functional Nutritionist who believes food IS function. She specializes in using nutrition and mind-body practices to address stress at the intersections of gut health, hormonal equilibrium, chronic inflammation, and sleep. Helena empowers high-performing individuals, especially women, to find and maintain their personal sense of balance, flow and optimal health; she helps them navigate the stress continuum—harnessing the good stress and reducing chronic stress (and its related challenges). 

Helena is the creator of the INSIGHT Method℠ nutritional approach to stress and whole-self health and The Framework℠ strategy for accomplishing goals and navigating behavior change.  Her nutrition services are evidence-based and use a foundation of Functional Medicine and Ayurveda to meet each client's distinct needs and health objectives. She firmly believes when we properly nourish ourselves, we can cultivate the things that help us thrive. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever wondered what mental performance is? Or, what a Mental Performance Coach does?

Mike is our Mental Performance Coach on A Coach, a Nutritionist, and an Expert Walk Into a Podcast. Sometimes, we forget our listeners aren’t as deeply IN IT as we are. So, we thought we'd give you a primer. 

In some hard-hitting, investigative, gotcha journalism, Helena interrogates Mike about what it means to be a Mental Performance Coach.

In this Episode:
🎙️What even is mental performance?
🎙️What does a Mental Performance Coach do?
🎙️Optimizing cognitive function to improve consistent high-performing effectiveness
🎙️Mental performance and leaders
🎙️Barriers to reaching peak (mental) performance and avoiding the yips in the boardroom
🎙️The compounding effects of daily stressors
🎙️Chronic stress and the erosion of mental performance in high performers 
🎙️Imposter syndrome, perfectionism, self-doubt, and fear
🎙️The importance of looking at mental performance as a method of “preventative maintenance” to develop the tools need to move from reactive to proactive and avoid the yips
🎙️Finding better ways than the “This is how it’s always been done” mentality. What got you here, isn’t necessarily what will get you to where you want to be.
🎙️What led Mike to being coach and opening his company, Global Bound

Mike Krause is a mental performance strategist and coach with Global Bound LLC, where he works with nonprofit leaders, their talent, and boards to harness mental performance hurdles – enhancing psychological wellbeing in-and-out of the workplace.

With over 25 years of experience in the nonprofit sector, Mike has held various executive leadership roles. He served 4 ½ years with the U.S. Department of State in Southern and Central Africa, focusing on public health initiatives.

Additionally, Mike serves as a coach for the “Idaho Leads” program through the Idaho Nonprofit Center and coaches leaders across various industries. He co-hosts a weekly podcast and travels the region speaking about workplace wellbeing and the power of mental performance coaching as preventative maintenance for individuals and their businesses.

Connect with Mike through www.globalbound.org, via email at mike@globalbound.org, or on LinkedIn. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Resilience is a fallacy. 
Resilience does not equal grit.
Resilience is the ability to adapt in the face of adversity.

3 co-hosts. 3 perspectives on resilience … and perhaps not as cut-and-dried as the above statements make it seem. Join Mike, Helena and Expert-in-residence, Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, in a lively discussion as they jump right into the deep end of resilience.

In this episode
🎙️The definition of resilience
🎙Adapting through adversity
🎙Where the terms “resilience” and “bouncing back” get it wrong (Can you go back to a state that no longer exists? Should you?)
🎙The role of grit
🎙Mike recounts incredible stories of resilience; hear both stories in full here
🎙The connection between diet and resilience; the gut-brain connection
🎙The impact lifestyle choices makes on cognitive function and resilience
🎙Developing resilience as a skill   
🎙Practical tips for maintaining mental clarity

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Do you identify with this statement? I am an athlete. If you said “No,” after listening to this episode, you might change your answer. Especially if you’re a woman. 💪

Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, joins Mike and Helena to discuss women’s athletic performance. This episode is NOT just for women, the concepts are for everyone.

In this episode:
🎙️Athletic identity and identifying as an athlete
🎙️Blocks to taking on the identity of an athlete
🎙️The role the evolution of identity and values play and how they can help or hinder your goals
🎙️The inspiring work of Dr. Stacy Sims (a must read for all active women!)
🎙️Dr. Amy digs into Helena’s psyche 🧠 around her athletic identity as a dancer and the reason why Helena runs (Hint: It has to do with the movie 📽️Terminator 2 🤖)
🎙️The difference between disordered eating and eating disorders
🎙️Dr. Amy’s definition of disordered eating (Helena LOVES!)
🎙️”Normal” is a myth when it comes to food 🥗 and dietary patterns, because food is so subjective, context-driven and culturally dependent
🎙️The Female Triad: Disordered eating, loss of a menstrual cycle, loss of bone mineral density

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

How would you describe your relationship with food? In today’s episode, Expert-in-residence Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, challenges our thinking around using the word “relationship” when talking about food. 🤔

Dr. O’Hana underscores that we, as humans, have relationships with people. Ethical vegetarianism/veganism arguments aside (and acknowledging those are important and valid thoughts/feelings/opinions), in general food, at the point we consume it, is an inanimate object—it does not nurture you, respond to you, hold you or talk to you, therefore it is not something you can have a relationship with. 🤯

In this episode, Mike, Helena and Dr. O’Hana discuss:
🎙️The idea that we do not have relationships with food, because food is not a person
🎙️Food as a unit of energy and/or a unit of pleasure 
🎙️Food as psychological energy and physical energy (like Helena’s always saying: Food is function!)
🎙️Ending unhealthy attachments to food by shifting our perspectives and definition of how we interact with food 
🎙️Key questions to ask yourself: What need does this food fulfill? Does this food give me energy? Does this food give me pleasure? How much energy or pleasure do I really need to feel topped-up? 
🎙️Using food as a punishment or reward 
🎙What’s behind the “treat yourself” movement 
🎙️Orthorexia (the restriction of foods deemed unclean and disgusting)
🎙️Addressing internal narratives 
🎙️Helena’s process of understanding a client’s food pattern 

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

💪🏃💃When you think of an athlete, who or which qualities come to mind? Are only individuals who perform at elite levels athletes? And, what do athletes have in common with organizational leaders? 

Some of our answers to those questions are: High performers, active participation, builders of skill, and passion. No. See answer to number 1. 

Helena, Mike and Expert-in-residence, Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, go deep on mental performance in athletes. And, it’s not just for athletes; this conversation has so many insights for anyone who is a high performer, whether in a sport, art, or business. 

In this episode: 
🎙️Who is an “athlete”? 
🎙️The role of self-identity and why defining who you are as an athlete can impact your level of success and effectiveness 
🎙️Burnout and anxiety in sports or high performers; the disconnection from the meaning the sport has to an athlete
🎙️The importance of mindset 
🎙️The sinister side of the “growth mindset” 
🎙️The drive to be better, faster, stronger 
🎙️Harmonious passion vs Obsessive passion 
🎙️Developing the tools to be self-aware and identify when a tool or practice no longer works and when it’s just enough
🎙️Exhaustion and our ability to stay connected with the intersection of our values and what drives us 
🎙️ Why grit and sheer force of will can only take you so far 

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States, joins Helena and Mike to talk about our connection to our purpose and our work. The vitality, aliveness and alignment with our values we feel when that connection is strong is called Erotic Intelligence—and it has nothing to do with anything sexual.

We don’t all have to be enamored with our jobs or be living our highest purpose to have strong Erotic Intelligence.

In this episode:
🎙️What even is erotic intelligence?
🎙️How it can help us reconnect with our purpose
🎙️The key role Connection plays
🎙️The internal and external factors that play a role
🎙️Finding joy in the everyday things
🎙️The difference between disconnection and being disconnected 
🎙️Why the answer to this question matters so much: “When was the last time you felt really alive?” (not including sex, drugs, alcohol, etc).

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You can find Amy on LinkedIn and www.amyohana.com. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Think about your more recent experience with your doctor, pharmacy or health insurance company. Did you shudder? 

Most people don’t have a “Meh” 🤷🏽‍♀️reaction. Healthcare, whether public or private, often evokes a strong reaction, whether favorable or angst-ridden. 

But, it’s highly likely your experience with healthcare may be far different—and may be far from equal (or equitable)—from the people around you. 

In today’s episode, Expert-in-residence Dr. Jillian Pintye, nurse scientist and epidemiologist, joins Mike and Helena to talk about public health. Together, we deep-dive on 
🎙️Dr. Jillian’s research in Kenya and access to pre-exposure prophylaxis HIV medications for vulnerable populations 
🎙️Structures, policies and accountability, from the individual to the institution  
🎙️Maternal mortality and morbidity rates for birthing persons of color 
🎙️The case for doulas for every pregnant person   
🎙️Structural racism 
🎙️Medical racism 
🎙️Unconscious biases 
🎙️The politicization of DEI (is it too charged to even mention?); how DEI goes beyond race, gender, and the workplace—it also includes age, neurodiversity, religion, disability, socioeconomic status, education, marital status, language, and veteran status

A quick note on “DEI”: This is not a political podcast. We don’t tend to address topics of a political nature, so if you have strong thoughts and opinions about DEI, one way or the other, that’s totally okay. We’re not making a case either way, we’re simply calling attention to the fact that by focusing only on the parts that evoke all the biggest feels, it fails to account for all of the populations, persons and parts that it encompasses. Helena sees this a lot with vulnerable populations and limited access to nutritious foods (food deserts and food swamps exist for far too much of the population). Her thoughts: Access to affordable, nutritious food is a right; not a privilege. 

Dr. Jillian Pintye, RN, MPH, PhD is trained as both a nurse and epidemiologist and serves on faculty at the University of Washington in Seattle.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Think of your very best and your … not the greatest … qualities. Do you think they’re genetic or acquired via adapting to the environment around you? Is it nature or nurture? The answer: Probably both. Further, they’re probably influenced by the experiences and environments your parents, grandparents or great-grandparents were exposed to. 

In this episode, Expert-in-residence Dr. Jillian Pintye, PhD, nurse scientist and epidemiologist, joins Mike and Helena on A Coach, a Nutritionist and an Expert Walk Into a Podcast to unpack how the environment around us shapes us. Our physical environment, our diet, the medications we take, our social interactions, our gut microbiome, the inflammation in our bodies, world events all affect our bodies, minds and wellbeing—from in-utero through adulthood. 

Some of the topics we explore, include: 
🎙️The effects, in-utero through childhood, of preventative and treatment medications for HIV 
🎙️The microbiome (gut and vaginal) and their role in disease 
🎙️How the environment contributes to inflammation 
🎙️The role of inflammation in disease 
🎙️Generational trauma 

Dr. Jillian Pintye, RN, MPH, PhD is trained as both a nurse and epidemiologist and serves on faculty at the University of Washington in Seattle.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Fewer human experiences allow us to connect with the humanity in others quite like grief and loss. 

Mike, Helena and Expert-in-Residence Dr. Jillian Pintye, PhD, nurse scientist and epidemiologist, explore the multifaceted journey of grief—from friendships that grow apart, relationships that end, and opportunities lost to parents marking their child’s exit from childhood and the gut-wrenching, all-consuming loss of a partner, parent, child or animal companion.  

Join us for a heartfelt discussion on

🎙️Co-existing with grief
🎙️The differences between moving forward vs moving on
🎙️Finding meaning through grief and the grieving process
🎙️Mourning the loss of things we’ve never had or may never have
🎙️Grieving losses small and large
🎙️Epigenetic impacts of grief on future generations

We also ponder whether grief is a silent epidemic in a similar way loneliness is; check out Episode 16: Loneliness with Nathan Hill for more on the epidemic of loneliness.

Finally, we mention the Adverse Childhood Events (ACEs) test; take the quiz here. 

Dr. Jillian Pintye, RN, MPH, PhD is trained as both a nurse and epidemiologist and serves on faculty at the University of Washington in Seattle.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode, Mike, Helena, and Expert-in-residence, Dr. Jillian Pintye, PhD, nurse scientist and epidemiologist, discuss the Rituals and Rites of Passage we experience as children and adults across different times of life and cultures.

We explore the transformative moments that define our lives and how rituals and rites of passage can add significance to moments—especially those we feel merit recognition. We explore:

🎙️The differences between rituals and routines
🎙️Rituals as a way of bonding within communities
🎙️Rituals as ways to meet needs and create a sense of belonging
🎙️The importance of anchoring experiences
🎙️How finding joy in each moment can create balance and flow
🎙️How rituals can help build mutual trust within teams and make even the toughest tasks enjoyable and meaningful

Dr. Jillian Pintye, RN, MPH, PhD is trained as both a nurse and epidemiologist and serves on faculty at the University of Washington in Seattle.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Do our habits represent or define our life? Whether we choose them or not, habits exist in our life. This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike, Helena and Expert-in-Residence Robb Gilbear, Coach, Founder of Growth Habit, Mentor and Author sound-off on the good, the bad, and the ugly of all things habits. 

Join the group for funny banter and insightful discussion that highlights:

🎙️ How perfection is not the goal

🎙️ How habits are like weeds in an empty garden

🎙️ Mike’s breakthrough insights about James Clear’s Atomic Habits 

🎙️The impact the environment around us (what we listen to, what we read, what we eat, who we spend time with, where we spend time) has on our habits 

Robb has been an entrepreneur since the 90s, has toured from coast to coast as a DJ, and spent half a decade as a People & Culture leader in tech companies before launching Growth Habit.

He's driven by the desire to understand how businesses thrive regardless of market conditions and what truly makes people more confident, creative, and joyful.

He's the author of the best-selling book "Die Before They Do" and has helped over 250 entrepreneurs in 15 countries grow their businesses and their impact since 2019. He's a papa to two teenagers, loves to dance, and has an addiction to funky socks.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

We‘ve all had those moments … you know …
… the ones you wished you would have handled better? Yeah. Those ones.
… where you felt lost or aimless? Yeah. Those ones, too.
… when the words you chose toooootaly missed the mark (but maybe felt spot-on at the time). Oof. Those ones, especially.

What’s the center of that Venn diagram? Intentionality. Living life and taking action with intention. And doing so proactively.

Today, Mike, Helena and Expert-in-residence Robb Gilbear, Coach, Founder of Growth Habit, Mentor and Author, take an upbeat and engaging look at intentionality.

Through personal stories, a lot of laughs, and deep reflection, we discuss:
🎙️How we go from stressed and surviving to thriving
🎙️How “preventative maintenance” can allow us to hit pause, recognize we’re “in IT” and make the conscious decision to pull our hand off the metaphorical hot stove
🎙️Control vs Influence
🎙️The importance of the pause 
🎙️The power of SWITCH (you really gotta hear this one!)
🎙️What to do when expectation and intentions don’t align
🎙️How being open minded can be freeing 
🎙️When intent doesn’t match impact 

Tune in for practical advice and insights on the power of being intentional and how not to get stuck on an intentionality high-horse. 🎧✨

Robb has been an entrepreneur since the 90s, has toured from coast to coast as a DJ, and spent half a decade as a People & Culture leader in tech companies before launching Growth Habit.

He's driven by the desire to understand how businesses thrive regardless of market conditions and what truly makes people more confident, creative, and joyful.

He's the author of the best-selling book "Die Before They Do" and has helped over 250 entrepreneurs in 15 countries grow their businesses and their impact since 2019. He's a papa to two teenagers, loves to dance, and has an addiction to funky socks.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Is needed change (aka change that may be imposed on you) actually easier than change that is purely your choice to make? 

🤐 Changes we need to make, especially when our choice has been removed—whether for our health or in response to life circumstances—are often navigated with a certain amount of acceptance or, even, resignation. 

🌪️ Change that you choose or seek out, especially when life is humming along, is often more welcomed, yet can be more disruptive … and, when times get rough and uncomfortable, there is no one to shift blame to for that discomfort or chaos—it’s yours to own. 🤔😬

Behind most changes, lies a catalyst moment, or what Helena calls inflection points, that end up facilitating the need and/or desire to change. 

Expert-in-Residence Robb Gilbear, Coach of Coaches, Founder of Growth Habit, Mentor and Author, join Mike and Helena to discuss the intricate dance between needing and wanting to change, unraveling the “why” that fuels personal transformation. We discuss 

• Pivotal inflection points that prompt us to reassess the narratives we've crafted about ourselves
• How our perceived limits shape our realities 
• How altering our social circles, our perspective, and the information we consume can redefine our potential

Join us as we explore these powerful dynamics and discover how to navigate the complexities of change.

Robb has been an entrepreneur since the 90s, has toured from coast to coast as a DJ, and spent half a decade as a People & Culture leader in tech companies before launching Growth Habit.

He's driven by the desire to understand how businesses thrive regardless of market conditions and what truly makes people more confident, creative, and joyful.

He's the author of the best-selling book "Die Before They Do" and has helped over 250 entrepreneurs in 15 countries grow their businesses and their impact since 2019. He's a papa to two teenagers, loves to dance, and has an addiction to funky socks.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Does your workplace (or wherever you spend a lot of time) have a set of values? Are the values they claim to have—you know, the ones they display proudly on their website and their boardroom walls—the ones that are actually lived and experienced by you and fellow employees? 

Company values may be embraced, viewed skeptically, outright derided, or completely missing. One thing is certain though: Whether the workplace culture and the values reflect what they’ve advertised, the absence of values means they’re being created, defined and reinforced on their own.  

In this episode, Mike, Helena and June’s Expert-in-Residence Robb Gilbear, Coach of Coaches, Founder of Growth Habit, Mentor and Author, dive into 

🎙️workplace culture and values
🎙️personal values
🎙️whether organizations look at their employees as part of a mosaic or a melting pot
🎙️why the concept of bringing your authentic self can be equally empowering and divisive
🎙️what the gut microbiome and workplaces have in common (hint: the most diverse ecosystems are the ones that flourish)

And in an effort to walk-the-talk, Mike, Helena and Robb talk about their personal values and the values they built into their respective businesses. 

Join the team for an insightful and fun-filled conversation full of laughter.  

Robb has been an entrepreneur since the 90s, has toured from coast to coast as a DJ, and spent half a decade as a People & Culture leader in tech companies before launching Growth Habit.

He's driven by the desire to understand how businesses thrive regardless of market conditions and what truly makes people more confident, creative, and joyful.

He's the author of the best-selling book "Die Before They Do" and has helped over 250 entrepreneurs in 15 countries grow their businesses and their impact since 2019. He's a papa to two teenagers, loves to dance, and has an addiction to funky socks.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this special bonus episode, Mike and Helena talk about the stories we tell ourselves and the impact our language has on our mindset, our nutritional choices, and mood. 

The words you use to yourself (and others) determines your reality. What is your self-narrative telling you? Does it lift you up or weigh you down? 🤔

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you ever just felt DONE with work? Maybe what used to fulfill your values and give you meaning just doesn’t anymore. This week on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Mike and Helena are joined by therapist and burnout expert Dr. Amy O’Hana, licensed professional counselor and Assistant Professor, Clinical Mental Health Counseling, at University of Western States. 

In this episode, we delve into the world of burnout—what it is, why it happens, and how it manifests as emotional fatigue, cynicism, and a disconnection between our work and the meaning we derive from it. Dr. O’Hana helps us understand the differences among stress, depression, anxiety, and burnout, highlighting that burnout is always connected to work or vocation—two distinct concepts.

Key topics include:

• The importance of value alignment in career satisfaction and how its loss leads to burnout.
• Recognizing the difference between stress as a stimulus and burnout as a result.
• Identifying the internal and external factors contributing to burnout.
• The critical role of coping mechanisms in managing stress and preventing burnout.
• Practical steps to realign with your values and reconnect with your work’s meaning.

Discover how to find purpose in a job you don’t love and explore the trade-offs between short-term gains and long-term value alignment. Dr. O’Hana provides insights on acknowledging burnout, taking responsibility for your well-being, and making microsteps toward lasting change.

Join us for an introspective journey towards reconnection and learn how to move forward courageously.

Dr. Amy O’Hana is a licensed professional counselor (LPC) in Oregon and an Approved Clinical Supervisor (CCE). She has been a full-time counselor educator for 19 years, manages her own private practice and has been the director of two counseling training clinics. Her clinical expertise is in ethics; diagnosis and assessment; career and vocational counseling; grief, loss, and adjustment; and clinical training in practicum and internship. She has taught at UWS as a full-time CMHC faculty member since July 2021.

Amy’s research interests are human potential and motivation, Erotic Intelligence (Er-I) (which isn’t necessarily about sexuality), spirit-body-mind integration, and spirituality. She is the author of two published books, When Your Child is Grieving (2019) and Beyond Burnout: What To Do When Your Work Isn’t Working For You (2020). In addition, she has authored or co-authored many other professional publications and presentations, including a website.

Amy is an expert in career and vocational issues, including burnout and secondary traumatic stress (e.g., stress and trauma due to occupation, such as military or first responders). You an find Amy on LinkedIn and www.amyohana.com  

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Sweaty palms. Stomach in knots. Heart pounding. Shallow breath. Brain fog. Clouded judgment. Sound familiar? We’ve all experienced stress and anxiety. Today, Dr. Leslie Fuller, N.D. joins Mike and Helena to talk about what’s going on in the body when we feel stressed and anxious.

Stress and anxiety impact so many facets of our lives and have direct effects on our physical and mental health. Join us as Dr. Fuller helps us understand the connections among the nervous system, brain and the gut; different types of stress; the importance of language; and the role fear plays. We talk about social media, work-related stress, PTSD, the role of pharmaceuticals, and the facilitated use of psychedelics.

The episode is a great primer on what happens when you experience stress and anxiety in the short-term and long-term. Chronic stress and intermittent high-stress is something that is more common than ever before—Mike and Helena see it in their clients everyday. In fact, stressed out individuals are Helena’s area of speciality. Join us for a riveting discussion and learn more about your lightning bolts (this will make sense when you listen!), your response to stress, and, why every person’s response to stress and anxiety are as unique as their fingerprints.

Dr. Leslie is a clinical educator and clinician at  Neurotherapeutic Pediatric Therapies, Inc.

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Areas of interest include brain injury, dysautonomia, Parkinson’s disease, cognitive impairment (including Alzheimer’s and mild cognitive impairment), multiple sclerosis, rare neurologic conditions, headache and migraine, peripheral neuropathy, and pain conditions (including fibromyalgia). Her patient base is currently mostly adults (over 16) with any of these conditions or more. Falling in love with the brain and spinal cord at 19, Dr. Leslie really deeply loves to learn about things that have a neurologic underpinning or connection!

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Calling all parents! This week, Mike, Helena and Jamie A Watson, LMFT, RPT-S and Mental Health Director at Neurotherapeutic Pediatric Therapies, break down the barriers of mental health stigma for children with intellectual/developmental disabilities (I/DD) and their parents with a focus on effective, compassionate and understanding parenting.

Join us for a heart-to-heart on the importance of validation, open communication, and sticking together through the chaos. We unravel the mysteries of kids' emotional rollercoasters, mini meltdowns, and offer tips on how to keep your cool when the going gets tough. From engaging teens in therapy to bridging cultural divides, join the hosts for lively discussion with humor and heart.

As mentioned in this episode, check out Jamie’s podcast All the Feels on Spotify.

Jamie earned a master’s degree in Marriage and Family Therapy from George Fox University in 2011, and is currently licensed in the state of Oregon and Washington (LMFT) specializing in Child, Youth, and Family Therapy with a sub-specialty in intellectual and developmental disorders. Jamie has had extensive training in Play Therapy and is certified as a Registered Play Therapist-Supervisor. She is an AAMFT Approved Supervisor (nationally recognized), certified in Foster and Adoptive Family Therapy, and is in the process of becoming certified in Parent-Child Interaction Therapy (PCIT) and Trauma-Focused CBT. Jamie has served on the Board of Directors for the Oregon Association for Play Therapy for over a decade, serving in President and Vice President roles, currently serving as President for her second time. Jamie began teaching graduate courses in 2012 and has enjoyed teaching Play Therapy and Child Development classes most. Aside from teaching, Jamie is the Mental Health Therapy Director for a local non-profit, Neurotherapeutic Pediatric Therapies, specializing in pediatrics focused on neurodivergence and disability. Jamie is a staunch advocate for educating therapists and has made it a priority to teach and supervise. Jamie is also a trained handler through Pet Partners and has trained and certified a therapy dog named Simon, which she used in her practice for 8 years. She is currently working on certifying her Goldendoodle, Juniper, and is a firm believer in the healing power of Animal Assisted Therapy.

Visit the Neurotherapeutic Pediatric Therapies, Inc. website for more information about this wonderful organization! 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

When was that last time you played? We lose our ability to play as we exit childhood and, as adults, we consider it the kids’ domain. During Mental Health Awareness Month, we don’t always stop to consider the unique mental health support and needs of children, especially kids with intellectual/developmental disabilities (I/DD) and their parents.

This week, Jamie A Watson, LMFT, RPT-S and Mental Health Director at Neurotherapeutic Pediatric Therapies, joins Mike and Helena for an engaging discussion on intellectual and developmental health and how the concept of child-led play—as communication, learning and therapy—is an important way to meet children where they are and foster parent-child connection.

We dig right in to the role technology plays, the role COVID-19 had on socialization, the glaring gap of mental health clinicians and the out-sized volume of demand, clinician burn-out, the use of play therapy for adults, and the multitude of unique other types of therapies that exist (animal therapy, video game therapy, nature therapy, to name a few!).

In this episode, Jamie mentions the Association for Play Therapy’s “Introducing Andrew” Video. Check it out.

Jamie earned a master’s degree in Marriage and Family Therapy from George Fox University in 2011, and is currently licensed in the state of Oregon and Washington (LMFT) specializing in Child, Youth, and Family Therapy with a sub-specialty in intellectual and developmental disorders. Jamie has had extensive training in Play Therapy and is certified as a Registered Play Therapist-Supervisor. She is an AAMFT Approved Supervisor (nationally recognized), certified in Foster and Adoptive Family Therapy, and is in the process of becoming certified in Parent-Child Interaction Therapy (PCIT) and Trauma-Focused CBT. Jamie has served on the Board of Directors for the Oregon Association for Play Therapy for over a decade, serving in President and Vice President roles, currently serving as President for her second time. Jamie began teaching graduate courses in 2012 and has enjoyed teaching Play Therapy and Child Development classes most. Aside from teaching, Jamie is the Mental Health Therapy Director for a local non-profit, Neurotherapeutic Pediatric Therapies, specializing in pediatrics focused on neurodivergence and disability. Jamie is a staunch advocate for educating therapists and has made it a priority teach and supervise. Jamie is also a trained handler through Pet Partners and has trained and certified a therapy dog named Simon, which she used in her practice for 8 years. She is currently working on certifying her Goldendoodle, Juniper, and is a firm believer in the healing power of Animal Assisted Therapy.

Visit the Neurotherapeutic Pediatric Therapies, Inc. website for more information about this wonderful organization! 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

May is Mental Health Awareness Month, and we have something special planned: Instead of 1 Expert-in-Residence this month, we’re spotlighting some incredible clinicians and amazing human beings from Neurotherapeutic Pediatric Therapies, Inc. (Neuro). 

Neuro is a non-profit therapy clinic providing occupational therapy, physical therapy, speech therapy, mental health therapy, and medical services to uninsured and under-insured children, adolescents, individuals and families.

In this episode, Expert-in-Residence Dr. Leslie Fuller, ND joins Mike and Helena to talk about mental health as we age, specifically cognition and depression. We dive into holistic care models, the importance of mental health teams, and navigating the complexities of multi-medication management. We’ll tackle the differences between age-related cognitive decline and neurodegeneration that may be a signal of something bigger.  

We reference the BEERS Criteria in this episode, find a printable pocket version here: https://gwep.usc.edu/wp-content/uploads/2023/11/AGS-2023-BEERS-Pocket-PRINTABLE.pdf 

Dr. Leslie is a 2009 graduate of NUNM, where she was a clinical educator for 14 years (involving 10 years of specific clinical Neurology Rotation, attending physician at Outside In, and working in a certified primary care home) and an assistant professor overseeing Neurology Curriculum. She teaches lab diagnosis, differential diagnosis, and pharmacology for the Doctorate of Chiropractor program, and teaches Nutrition for Neurologic Conditions in the Doctorate of Clinical Nutrition Program. During her time at UO, she worked for a nonprofit called World Wheelchair Sports where she worked with kids and families. It was there that she realized how poorly the medical system was set up to really help individuals with neurologic conditions or disabilities receive medical care that was specialized to them.

Finding NUNM at a career fair, she fell in love with the non-MD approach and has pushed into “a different way to do neurology” for the last 18 years of education and 14 years of practice. Dr. Leslie’s goal with medicine is to strengthen and support weakened systems: weakened physiological systems that cause pathology, and weakened medical systems that don’t accommodate the needs of neurologic conditions. Loving to teach at every level from direct education to individual patients up to large classroom teaching for medical students or professionals seeking CE, Dr. Leslie loves the ah-ha moment that can guide a learner to really dive into understanding their condition or understand a health topic.

Areas of interest include brain injury, dysautonomia, Parkinson’s disease, cognitive impairment (including Alzheimer’s and mild cognitive impairment), multiple sclerosis, rare neurologic conditions, headache and migraine, peripheral neuropathy, and pain conditions (including fibromyalgia). 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, on A Coach, a Nutritionist, and an Expert Walk Into a Podcast, Nathan Hill, Relationship Coach, joins Mike and Helena for his last episode as ourl Expert-in-residence. And what better topic than Legacy?! We delve into how intentionally leaving an imprint, whether big or small, can shape our sense of purpose and influence future generations.

Legacy isn't just about grand gestures or monumental achievements; it's also about the meaningful ways we impact the people and environments around us, from our workplaces to our personal relationships. But legacy isn't always positive. We'll explore how generational trauma, like the lasting effects of famine, can leave deep imprints on individuals and communities, shaping everything from genetics to our relationship with food.

We explore how legacy can serve as a compass, guiding us toward actions that align with our values and aspirations, and the concept of legacy audits as a tool for reflection, helping us evaluate how our actions align with our desired legacy and garner support from those we care about. 

Finally, we discuss how as we evolve as individuals, so, too, can our legacies; how they're not fixed but fluid, capable of changing and evolving alongside us; and how legacies can be collective experiences, shared within families, corporations, and communities. Each contribution adds to the legacy's tapestry, shaping its impact on the whole.

Nathan Hill is a coach specializing in relationships. With two degrees in religion, he uses story and legend to highlight deeper aspects of human experience—collective truths that connect us. 

Nathan’s dedication to personal growth and development represents what he calls a coming home. His greatest skills include careful listening and the ability to create thought space for his clients. He balances curiosity that’s informed by his wide experience with a spiritually informed respect for silence.

One of Nathan's most fun recent projects is "The Villains Series." Using fictional villains from film and stories as a starting point, Nathan prompted his audience to engage with the concepts and themselves on a deeper level. 

Nathan has made guest appearances on several LinkedIn Live events and hosted his own coaching focused live show in 2023. You can find him on LinkedIn @Nathan-x-hill.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Helena leads Mike and Nathan into a speed-round of “Hero or Villain?” Where the characters are some of the most popular anti-heroes in cinematic, TV and comic book history. Sometimes defining if one leans more toward a hero or villain is Really. Damn. Difficult. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What makes a character—or a person—heroic or villainous? Why do we LOVE a good anti-hero? And, why does neutrality make people so upset and uncomfortable? 

Expert-in-Residence, Relationship Coach Nathan Hill, joins Mike and Helena on A Coach, a Nutritionist, and an Expert Walk Into a Podcast for a fun and lively discussion answering alllll of these questions and more.

We delve into the complexities of real-life heroism and villainy, exploring how these roles can shift over time, context and perspective. We dive into the conflicts that lead us to vilify others, the nuances of morality, and our universal hope for redemption—in ourselves and others. 

Join us as we navigate our drive for picking sides, the turbulence of moral ambiguity, and the reality that life is rarely as straightforward as good and bad, right and wrong, black and white, hero and villain. Cross-over into the grey side (the far less exciting and less polarizing but most-occupied space of life 😂). 

Side bar: Helena knows that Boba Fett is not a Mandalorian; even though it sounds like she lumped them together. 

Nathan Hill is a coach specializing in relationships. With two degrees in religion, he uses story and legend to highlight deeper aspects of human experience—collective truths that connect us. 

Nathan’s dedication to personal growth and development represents what he calls a coming home. His greatest skills include careful listening and the ability to create thought space for his clients. He balances curiosity that’s informed by his wide experience with a spiritually informed respect for silence.

One of Nathan's most fun recent projects is "The Villains Series." Using fictional villains from film and stories as a starting point, Nathan prompted his audience to engage with the concepts and themselves on a deeper level. 

Nathan has made guest appearances on several LinkedIn Live events and hosted his own coaching focused live show in 2023. You can find him on LinkedIn @Nathan-x-hill.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In a world where connection seems just a click away, why are so many of us feeling lonelier than ever? 

Join Mike, Helena, and relationship coach, Nathan Hill, as we delve into the complexities of loneliness, exploring topics like affluency, technology's role in coping AND connecting, and the messy baggage we carry in relationships.

Discover how intentional engagement and mindful reconnections can combat the epidemic of loneliness and—surprise twist— positively impact your gut microbiome!

Nathan Hill is a coach specializing in relationships. With two degrees in religion, he uses story and legend to highlight deeper aspects of human experience—collective truths that connect us. 

 Nathan’s dedication to personal growth and development represents what he calls a coming home. His greatest skills include careful listening and the ability to create thought space for his clients. He balances curiosity that’s informed by his wide experience with a spiritually informed respect for silence.

 One of Nathan's most fun recent projects is "The Villains Series." Using fictional villains from film and stories as a starting point, Nathan prompted his audience to engage with the concepts and themselves on a deeper level. 

 Nathan has made guest appearances on several LinkedIn Live events and hosted his own coaching focused live show in 2023. You can find him on LinkedIn @Nathan-x-hill.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

What’s the most recent conflict you’ve experienced? Do you wish it went better? Conflict is almost always uncomfortable and awkward. Relationship coach and April’s expert-in-residence, Nathan Hill, joins Mike and Helena to dive deeply into the heart of conflict and its many layers. 

Join us as we explore the narratives we create, the energy we bring, and the cultures we cultivate! From navigating stressors to embracing our passions, we uncover the strategies for effective conflict resolution. 

Nathan Hill is a coach specializing in relationships. With two degrees in religion, he uses story and legend to highlight deeper aspects of human experience—collective truths that connect us. 

Nathan’s dedication to personal growth and development represents what he calls a coming home. His greatest skills include careful listening and the ability to create thought space for his clients. He balances curiosity that’s informed by his wide experience with a spiritually informed respect for silence.

One of Nathan's most fun recent projects is "The Villains Series." Using fictional villains from film and stories as a starting point, Nathan prompted his audience to engage with the concepts and themselves on a deeper level. 

Nathan has made guest appearances on several LinkedIn Live events and hosted his own coaching focused live show in 2023. You can find him on LinkedIn @Nathan-x-hill.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Coming out of winter hibernation and preparing for the transitions that come with spring is no small feat. Over the past three episodes, we’ve tackled spring cleaning for the mind, body and home spaces. Chelsea Totah, Ayurvedic Practitioner & Health Coach, joins Mike and Helena to talk about Spring Cleaning for the Spirit. Today, we talk about the energy, or the invisible threads, that connect us to each other and the world around us. We’ll cover a lot of ground from the 5 layers of our being; the vibrancy and vitality of life; and how our connections and relationships with ourselves and others nourish us to the things that bring us fulfillment, why guilty pleasures shouldn’t have guilt associated with them, and how doing things outside of our norms can develop neuroplasticity.

Also, here’s a link to the book Helena references in the episode: Transitions: Making Sense of Life’s Changes by William Bridges. 

Chelsea is an Ayurvedic Practitioner & Health Coach, who supports busy professionals interested in taking a holistic approach to their health. Through personalized 1:1 sessions, Chelsea delves deep into the root causes of health imbalances, crafting tailored treatment plans that blend diet/nutrition, lifestyle, and herbal remedies. Her methodology seamlessly intertwines ancient wisdom with contemporary evidence-based research, bridging Ayurveda, allopathic medicine, psychology, yoga, and more.

Chelsea's journey into holistic health was ignited by her own experience with an autoimmune disease, sparking a quest to understand the intricate interplay of lifestyle, nutrition, and stress on her well-being. After years in the corporate world, she followed her heart's calling, embarking on a transformative path that led her to deepen her yoga practice and delve into the ancient wisdom of Ayurveda. Through rigorous study and training at Mount Madonna Institute, Chelsea found her purpose: to empower others in their pursuit of greater health, happiness, and fulfillment, embracing a holistic approach that nurtures body, mind, and spirit. Today, Chelsea stands as a testament to the transformative power of holistic health, dedicated to sharing her knowledge and guiding others towards their own path of wellness and vitality.

Find Chelsea at her website https://www.chelseatotah.com/ and on Instagram @chelsea.ayurveda 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Explore the art of decluttering internal head spaces AND creating living spaces that renew and refresh. Expert-in-residence Chelsea Totah, Ayurvedic Practitioner, and Holistic Health Coach, joins Mike and Helena to delve into various themes, ranging from gracefully embracing change to making mindful decisions regarding our diet, hydration, and daily routines. We’ll help you discern between the impulse to control our surroundings and recognizing what we can truly influence. 

Plus, we’ll answer the question: What does the food you eat have to do with the toxins in the environment around you? Spoiler alert: We’re not talking about organic foods here. Helena nerds out BIG TIME and takes us through the role nutrients play to support your body’s detoxification and biotransformation systems and pathways. Tune in for valuable insights into reducing the toxins present in our everyday environments.

Chelsea is an Ayurvedic Practitioner & Health Coach, who supports busy professionals interested in taking a holistic approach to their health. Through personalized 1:1 sessions, Chelsea delves deep into the root causes of health imbalances, crafting tailored treatment plans that blend diet/nutrition, lifestyle, and herbal remedies. Her methodology seamlessly intertwines ancient wisdom with contemporary evidence-based research, bridging Ayurveda, allopathic medicine, psychology, yoga, and more.

Chelsea's journey into holistic health was ignited by her own experience with an autoimmune disease, sparking a quest to understand the intricate interplay of lifestyle, nutrition, and stress on her well-being. After years in the corporate world, she followed her heart's calling, embarking on a transformative path that led her to deepen her yoga practice and delve into the ancient wisdom of Ayurveda. Through rigorous study and training at Mount Madonna Institute, Chelsea found her purpose: to empower others in their pursuit of greater health, happiness, and fulfillment, embracing a holistic approach that nurtures body, mind, and spirit. Today, Chelsea stands as a testament to the transformative power of holistic health, dedicated to sharing her knowledge and guiding others towards their own path of wellness and vitality.

Find Chelsea at her website https://www.chelseatotah.com/ and on Instagram @chelsea.ayurveda 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Join us as we dive into the rejuvenating world of Spring Cleaning for the Body as part of this month’s focus of transitioning from winter to spring. In this episode of A Coach, a Nutritionist, and an Expert Walk Into a Podcast, expert-in-residence Chelsea Totah, Ayurvedic Practitioner and Holistic Health Coach, joins Mike and Helena to discuss ways to revitalize our mind-body connection. We'll talk about ways to remove stagnation, reconnect with nature, and balance our routines using Ayurvedic wisdom. We also explore how the lymphatic system, movement, biotransformation processes, breath, and cleansing contribute to getting spring-ready. Learn Ayurvedic practices for nourishing and balancing the body's needs during seasonal transitions and discover how to potentially alleviate common spring symptoms like allergies. Lymph, laugh, love <insert eye roll ... we know! but can't help ourselves>.

Chelsea is an Ayurvedic Practitioner & Health Coach, who supports busy professionals interested in taking a holistic approach to their health. Through personalized 1:1 sessions, Chelsea delves deep into the root causes of health imbalances, crafting tailored treatment plans that blend diet/nutrition, lifestyle, and herbal remedies. Her methodology seamlessly intertwines ancient wisdom with contemporary evidence-based research, bridging Ayurveda, allopathic medicine, psychology, yoga, and more.

Chelsea's journey into holistic health was ignited by her own experience with an autoimmune disease, sparking a quest to understand the intricate interplay of lifestyle, nutrition, and stress on her well-being. After years in the corporate world, she followed her heart's calling, embarking on a transformative path that led her to deepen her yoga practice and delve into the ancient wisdom of Ayurveda. Through rigorous study and training at Mount Madonna Institute, Chelsea found her purpose: to empower others in their pursuit of greater health, happiness, and fulfillment, embracing a holistic approach that nurtures body, mind, and spirit. Today, Chelsea stands as a testament to the transformative power of holistic health, dedicated to sharing her knowledge and guiding others towards their own path of wellness and vitality.

Find Chelsea at her website https://www.chelseatotah.com/ and on Instagram @chelsea.ayurveda 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, Mike and Helena welcome Chelsea Totah, Ayurvedic Practitioner and Holistic Health Coach, as our Expert-in-residence. Chelsea will help us prepare for coming out of winter hibernation and preparing ourselves for the newness (and transformations) of spring. Today we focus on cultivating our mental sanctuary as we dive into the topic of "Spring Cleaning for the Mind."

As we bid farewell to winter, we're here to foster uplifting discussions on:

• the beauty of decluttering our minds,
• embracing the calming power of breathwork,
• exploring the delights of seasonal foods,
• integrating rejuvenating practices into our routines,
• and creating room for spaciousness in our daily lives.

Chelsea is an Ayurvedic Practitioner & Health Coach, who supports busy professionals interested in taking a holistic approach to their health. Through personalized 1:1 sessions, Chelsea delves deep into the root causes of health imbalances, crafting tailored treatment plans that blend diet/nutrition, lifestyle, and herbal remedies. Her methodology seamlessly intertwines ancient wisdom with contemporary evidence-based research, bridging Ayurveda, allopathic medicine, psychology, yoga, and more.

Chelsea's journey into holistic health was ignited by her own experience with an autoimmune disease, sparking a quest to understand the intricate interplay of lifestyle, nutrition, and stress on her well-being. After years in the corporate world, she followed her heart's calling, embarking on a transformative path that led her to deepen her yoga practice and delve into the ancient wisdom of Ayurveda. Through rigorous study and training at Mount Madonna Institute, Chelsea found her purpose: to empower others in their pursuit of greater health, happiness, and fulfillment, embracing a holistic approach that nurtures body, mind, and spirit. Today, Chelsea stands as a testament to the transformative power of holistic health, dedicated to sharing her knowledge and guiding others towards their own path of wellness and vitality.

You can find Chelsea at https://www.chelseatotah.com/ and on Instagram at @chelsea.ayurveda.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, Mike and Helena delve into how purpose can emerge from life's hurdles and the impact of serving others--whether it's through the Peace Corps, military duty, or community involvement close to home.

We share transformative stories of finding purpose after unexpected turns, like layoffs, and how yoga ended up creating a path to daily meaning for Helena.

Come along as we explore the journey to feeling essential in our complex modern world. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Ever had a life twist like a job shake-up or a parent's retirement that made you rethink your path?

Today, we delve into how connecting with what makes us tick--our strengths, values, and inner needs--lights up our purpose-driven journey.

Plus, we'll share the uplifting tale of a 103-year-old doctor who's still making a difference, albeit in a new capacity. And, don't miss our "Mastering Your BS" segment, where we journey through the evolution of self-discovery.

So, get set to uncover, discover, and embark on your purposeful adventure!

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, we're joined by mental health Expert-in-residence Desiree Sanchez-Rainey, MSW and dive into the fascinating world of Labels--the labels we give ourselves and the labels applied to us by others. We'll chat about stigma, self-identity, and how a seemingly innocent label can sometimes take on a heavier, more negative meaning.

From the lighthearted 'nerd' to the weightier 'depressed' or 'crazy,' we'll delve into the effects these labels can have on individuals.

Plus, we'll take a look at how last summer's Barbie movie ties into our cultural narrative, offering insights into how everyday perceptions are formed.

Come along with us on this journey as we explore the power of language and its impact on our lives.

This episode may include discussions on topics that could be triggering or distressing. Listener discretion is advised. If you or someone you know is experiencing a mental health crisis, please call 9-8-8 (Suicide and Crisis Lifeline) 24/7 for immediate help. 

Desiree Sanchez-Rainey, MSW is currently a Crisis Responder at the Veterans and Military Crisis Line as an employee of the Veterans Health Administration. Previously, Desiree worked in many facets of the child welfare system where her goal was to prevent removal of children from families and reunite families that had experienced child removal. As a social worker, Desiree has assisted many different populations in accessing mental health services to address their needs. Desiree lives in Seattle, WA with her husband and two beautiful sons.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this episode, we get real about coping during challenging moments. Expert-in-residence, social worker and veterans crisis care line supporter, Desiree Sanchez-Rainey, MWS joins us to share practical methods to help you find constructive, positive ways to cope instead of leaning into the destructive or negative coping mechanisms. We cover everything from simple breathing techniques and improving sleep to finding joy in everyday tasks. Come along as we discover practical ways not just to get by, but to make it through with grace when life gets tough!

This episode may include discussions on topics that could be triggering or distressing. Listener discretion is advised. If you or someone you know is experiencing a mental health crisis, please call 9-8-8 (Suicide and Crisis Lifeline) 24/7 for immediate help. 

Desiree Sanchez-Rainey, MSW is currently a Crisis Responder at the Veterans and Military Crisis Line as an employee of the Veterans Health Administration. Previously, Desiree worked in many facets of the child welfare system where her goal was to prevent removal of children from families and reunite families that had experienced child removal. As a social worker, Desiree has assisted many different populations in accessing mental health services to address their needs. Desiree lives in Seattle, WA with her husband and two beautiful sons.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Life is a beautiful symphony, isn't it? Sometimes, though, it seems like the music takes on a softer, more melancholic tone, as if conducted by a slow-moving, somber maestro.

Join Mike, Helena and mental health Expert-in-residence Desiree Sanchez-Rainey, MSW as they dive into a topic close to many hearts: Depression.

We'll explore the turbulent waters of "hopelessness" and tackle the challenge of asking those important yet sometimes tough questions like, "Hey, I've noticed you seem a bit different lately—everything alright?"

Desiree Sanchez-Rainey, MSW is currently a Crisis Responder at the Veterans and Military Crisis Line as an employee of the Veterans Health Administration. Previously, Desiree worked in many facets of the child welfare system where her goal was to prevent removal of children from families and reunite families that had experienced child removal. As a social worker, Desiree has assisted many different populations in accessing mental health services to address their needs. Desiree lives in Seattle, WA with her husband and two beautiful sons.
 
 This episode may include discussions on topics that could be triggering or distressing. Listener discretion is advised. If you or someone you know is experiencing a mental health crisis, please call 9-8-8 (Suicide and Crisis Lifeline) 24/7 for immediate help. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In this mini-episode Mike, mental performance coach and Co-host, shares his experiences navigating uncertainty and challenges during a recent yurt trip and how important mindset and perspective can be when facing stressful situations. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Life's rhythm holds echoes of impactful beats. From military service to navigating the challenges of child welfare and generational trauma, the specter of Post Traumatic Stress lingers. Expert-in-Residence, Desiree Sanchez-Rainey, MSW joins Mike and Helena  to discuss PTSD. Recognizing that social isolation intensifies struggles, remember that seeking help is an act of courage.

Content Warning: This episode may include discussions on topics, including several types of trauma, that could be triggering or distressing. Listener discretion is advised. If you or someone you know is experiencing a mental health crisis, please call 9-8-8 (Suicide and Crisis Lifeline) 24/7 for immediate help. 

Desiree Sanchez-Rainey, MSW is currently a Crisis Responder at the Veterans and Military Crisis Line as an employee of the Veterans Health Administration. Previously, Desiree worked in many facets of the child welfare system where her goal was to prevent removal of children from families and reunite families that had experienced child removal. As a social worker, Desiree has assisted many different populations in accessing mental health services to address their needs. Desiree lives in Seattle, WA with her husband and two beautiful sons.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Today, we're taking a deep-dive into the wild world of what lights the fire under our motivation and what keeps our fly-wheels of momentum going.

We're not just talking about daydreaming here, folks! We're delving into visualization, connecting intentional emotion to action, and unraveling the intricate dance of patterns, habits, and routines that shape our unique journeys.

And because we believe in keeping things light and finding the humor where we can, Mike and Helena spill the beans on their bathroom reading habits and encounters with the notorious "meat sweats."

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Get to know Mike and Helena; hear about their backgrounds, how Walk Into a Podcast came to exist, and what in the world Mastering Your BS is.  

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

There’s something equally thrilling and a bit nerve-wracking about the whole goal-setting process, it’s  equal parts art, science, terrifying and fun, which is why we’re diving in head-first. Goals can truly transform the game for you. Mike and Helena approach goal-setting differently than most, so, whether you're reaching for your cherished notebook and pen or simply tapping it out on your phone – it doesn't matter, because by the time we wrap up, you'll have some fantastic tools to craft goals that really connect, inspire, and propel you forward. Ready to embark on this journey together? Let's walk into a podcast! 🚀✨

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Turnabout is fair play! Mike turns the tables and asks Helena 5 questions ... spoiler: She probably wouldn't survive a zombie apocalypse. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

In a turn toward hard-hitting journalism, Helena gets Mike to answer 5 questions in 60 seconds! 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Join us in January as we launch this holistic and well-rounded approach to wellbeing. Each week, we do a deep dive frequently bringing in an Expert’s perspective seeking out multiple sources of advice on topics that affect our everyday lives.

We’ll tackle topics that range from stress, leadership and mindset to gut health, motivation and everything else in between. And we don’t just talk theory. At the end of each episode we’ll have a segment called Mastering Your BS where we give you things you can immediately try to help shift your mindset, behaviors and enhance your wellbeing.

Follow us wherever you get your podcasts. 

We’re a new podcast, we’d love and appreciate if you can share us with your friends, family and network. 

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.