Less Stressed Life: Helping You Heal Yourself

Send us a textOn this week's episode of the Less Stressed Life Podcast, Christa is joined by Lyndsay Morris who shares her unique and inspiring story of how she went from being a classroom teacher to the school counselor to teaching life and wellness skills around the world to educators and families. "I want to be someone's miracle," she says.  Lyndsay dives into her personal journey as to how Covid totally changed her life in 2020. Lyndsay suffered physically and emotionally from Covid long haulers and completely shifted her business to an online platform when schools everywhere were in need of her wellness program last year.  Her amazing outlook and the courageous story will impact so many! A must-listen for all teachers, educators, and parents. Key Takeaways:Parents want kids to be "happy" but schools don't often know how to teach thisImportance of learning to surrender, not having control over everything"Feather, Feather, Rock, Truck!"Importance of a "Team" and "letting people support you"Connection Revolution coming- what the future holds and hybrid platformsAngels Among Us, "Ordinary people have the power to do extraordinary things!"Permission to pause and focus on happy5 Simple Practices to Happiness Mentioned in this episode:Workplace Wellness Academy- Staff wellness, 20 strategies for TeachersResilient Schools Academy- How to teach to children/students Regulate, reflect, connectToolkits- Generation Wellness App, Family wellness toolkit, Check in with schoolsShawn Anchor 5 Happiness Habits (research from Harvard)About Guest:Lyndsay Morris, M.ED, RYT-200, is a recovering Type A/perfectionist who learned the hard way about burnout and not prioritizing self-care. She shares this powerful lesson through training and online courses about simple wellness practices that can be easily implemented into classrooms, companies, and communities around the world.She is the creator of the first wellbeing app for schools, sold 5,000+ online courses while sick during a pandemic, and now helps purpose-driven entrepreneurs create their own online courses. Lyndsay is a multi-passionate edupreneur who believes that every human being has a gift to share with the world. However, in order to share that gift long-term, we must first gift ourselves grace, love, and permission to pause.Where you can find Lyndsay:Generationwellness.com Generationbusiness.co Where you can find Christa:Personalized functional medicine with Christa Biegler:http://www.lessstressednutrition.comLess Stressed Life Podcast:http://www.lessstressedlife.comLess Stressed Life Facebook Page:https://www.fb.me/christabieglerrd/Shop our Favoriteschristabiegler.com/shopJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textIn this week's episode of The Less Stressed Life Podcast, Christa chats with Kristin Dovbniak with the Healthy Balanced Mama on how we can make food work well for us through easier everyday cooking Ideas for busy moms.Kristin shares her personal story of Blackbelt training, Italy adventures, to Chef and now Mom, and why she is so interested in nutrition and simplifying things for busy moms. She gives numerous tips to making meal prep work for individual families in a stress-free way. She even shares a few of her most loved recipes. KEY TAKEAWAYS:Generations ahead strongly influence how we view food- diet cultureNourish your body - You can love food and eat in a way that will nourish your body. Balance is key and every one is unique in their needs.How to Meal Plan/Prep in a way that works for you and encourages a healthy relationship with food. "Balance doesn't have to be hard!""Find the joy in eating"- Work through the reactions, not avoidance foreverFlexible Meal Prep- what is it, strategies to easily implementPlan for 3-5 days, the entire week can be super overwhelmingUse "Family Favorites" list so you don't have to reinvent the wheelHave a "Want to Try" list/Pinterest BoardSlow cooker/InstaPot for busy eveningsChoose recipes with similar ingredients to prep aheadExamples of meals, subbing out proteins, diversity in what we eat, sheet pan recipesMoms in "Survival Mode"- You can't help others when you are not good. Take care of yourself so you can show up for others"MENTIONED IN THIS EPISODE:Finish: Give Yourself the Gift of Done book by Jon AcuffKristin Dovbniak is a certified holistic health coach, intuitive eating counselor, and trained chef. Her passion is to help women uncomplicate eating and stress less about food to bring joy back into eating again! She serves women worldwide through her podcast, The Healthy Balanced Mama Podcast, and her online courses by integrating intuition and intention for a less-stressed, healthier, and more joyful relationship with food. She lives on an island off the coast of New England with her two sweet and spunky sous chefs, Sage and Wren, where you can usually find her in the kitchen.WHERE YOU CAN FIND KRIS:To learn more, follow her on Instagram @healthymamakris or on her blog and website www.healthymamakris.com where she shares tips on balanced eating, flexible meal planning, simplified food prep, and confident cooking.WHERE YOU CAN FIND CHRISTA:Personalized functional medicine with Christa Biegler:http://www.lessstressednutrition.comLess Stressed Life Podcast:http://www.lessstressedlife.comLess Stressed Life Facebook Page:Jigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textDid you know that there is actually a process to falling in love? There is...and if you follow the four steps, then you will fall in love (or more in love). If you violate the process, you will fall out of love (whether you mean to or not). The whole process begins with attraction. And not just physical attraction, but the four key areas of attraction. Focusing on all areas, physical, intellectual, emotional, and spiritual attraction will not only help you become more confident personally, but will also make you more attractive to others. It is called "the PIES of Attraction."These principles and how to implement them in the daily life of people is a passion and expertise of Kimberly Beam Holmes.Key Points:The 4 steps to ultimate attraction: PIESWhat is the proven process for falling in love (or more in love)?How do I know if a relationship is worth saving? The most common things couples fight aboutImportance of feeling liked, loved, and respected in a relationship  Mentioned in this episode:DISC Personality AssessmentKimberly Beam Holmes has applied her master’s degree in psychology for over 10 years, acting as the CEO of Marriage Helper (an international relationship education company) & CEO and Creator of PIES University, being a wife and mother herself, and researching the ways that attraction affects people personally and the relationships that they hold dear. In addition to her expertise in individual self-growth, attraction, and teaching others to create satisfying relationships, Kimberly is also passionate about entrepreneurship and leadership. In her 5 years as CEO of Marriage Helper, she has led the organization to 6x growth, more than quadrupled the team, and rallied everyone around a mission and vision that retains employees and drives major change.Her videos, podcasts, and followers reach over 250,000 people a month who are making changes and becoming the best that they can be.  She is currently working on her Ph.D. in psychology. Kimberly lives in Franklin, Tennessee with her husband, Rob, and two beautiful children from India.Assess your Adrenals, Detox, or Get my Guidechristabiegler.com/linksJoin us on Instagraminstagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopLoving the podcast? Leave us a review!reviewthispodcast.com/lessstressedJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textIn this weeks episode, I discuss the prevalence, problem and a proposed solution to over usage of PPI medications. I dig in and questions the why and why nots as well as explaining details of how PPI’s affect us.Key Takeaways:It’s estimated 15 million Americans use PPIs or proton-pump inhibitors. "Proton-pump inhibitors (PPIs) are members of a class of medications whose main action is a profound and prolonged reduction of stomach acid production." Some names you might be familiar with are Nexium, Prilosec, and Prevacid.  PPI's are used to heal ulcers but also, often prescribed generally for complaints of heartburn, bloating, and indigestion. Sometimes they're even used prophylactically with other medications. Problem with over usage of PPI's: Good digestion begins with good stomach acid. HCl (stomach acid) is responsible for breaking down your food along with ensuring an acidic environment in the stomach to protect your body against "bad" microbes and/or microbial overgrowth.  Chronically low stomach acid opens you up to a world of gut imbalances and pathogens that cause food digestion issues that may later create food sensitivities and maybe a feeling of “heaviness” or “bloating” when eating certain foods because they aren’t being properly digested.Often when prescribed, PPI's are serving as a band-aide and not addressing the root causes of the problem. You must address the root cause in order to heal.Mentioned in this episode: https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-clostridium-difficile-associated-diarrhea-can-be-associated-stomachhttps://pubmed.ncbi.nlm.nih.gov/23927671/https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-low-magnesium-levels-can-be-associated-long-term-use-proton-pumphttps://journals.plos.org/plosone/article?id=10.1371/journal.pone.0124653In my private practice, I help people with gut, skin, and energy issues, by taking them through a root cause approach process that addresses all of these potential causes of heartburn, GERD, or indigestion and reviews the need for PPIs in order to help them get off medication and on to reducing symptoms to uplevel their life, health and happiness.Check out our resources, including a new guide on “how to heal your gut” or book a call atchristabiegler.com/linkPersonalized functional medicine with Christa Biegler:http://www.lessstressednutrition.comLess Stressed Life Podcast: http://www.lessstressedlife.comLess Stressed Life Facebook Page:https://www.fb.me/christabieglerrd/Loving the podcast? Leave us a review!reviewthispodcast.com/lessstressedJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more! 

Send us a text"I want women to know all about their bodies and understand the big picture". In this week's episode of the Less Stressed Life, Lacey Dunn explains why our "Hormones are like a symphony" Taking us through her personal journey as she shares her expertise on thyroid disease and Hashimotos, discussing the connection with nutrition and gut health.Lacey dives into all things thyroid and emphasizes how the "body can be changed and how you can impact your health from a lifestyle and diet standpoint to cure and prevent chronic disease." Key Takeaways:What is the thyroid and what does it doSymptom checklist for hypo and hyperthyroidHow we get to this place and what are the root causes of thyroid diseaseAppropriate testing/working with your PractitionerWays to heal-treatment optionMentioned in this episode: The Adrenal Thyroid Revolution: A Proven 4-Week Program to Rescue Your Metabolism, Hormones, Mind & Mood Book by Aviva RommDUTCH test The Women's Guide to Hormonal Harmony  Book by Lacey Dunn, MS, RD, CPT Lacey Dunn, MS, RD, LD, CPT is a functional medicine dietitian who helps women to reclaim their health and become the boss of their own bodies. She specializes in physique enhancement, weight management, thyroid disorders, PCOS, adrenal dysfunction, and metabolic resistance. I Lacey is the owner of a thriving online coaching platform, UpliftFit Nutrition, as well as host and founder of UpliftFit Nutrition radio. Lacey's goal as a dietitian is to provide the tools that people need in order to achieve a healthy, and balanced diet while simultaneously helping them to grow and thrive in all aspects of their lives. She uses a personalized, holistic approach to help her clients to feel their best, transform their lives, and go from surviving to thriving. Her book, The Women's Guide to Hormonal Harmony, gives women the knowledge, tools, and confidence to rebalance their hormones, master their metabolism, and become the boss of their own body. From thyroid disorders, hormonal imbalances, gut disorders, to navigating the best diet plan- her book serves as the one book every woman needs to feel her best and reclaim her hormones, and master her health and body.---Personalized functional medicine with Christa Biegler: http://www.lessstressednutrition.comLess Stressed Life Podcast: http://www.lessstressedlife.comLess Stressed Life Facebook Page:https://www.fb.me/christabieglerrd/Shop our Favoriteschristabiegler.com/shopSharing and reviewing this podcast is the BEST way to help us succeed with oJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textDid you know nutrition is the 2nd leading cause of hair loss? Trichology is the bridge between dermatology and cosmetology. In this episode, trichologist-in-training, Samaria Grandberry, MS, RD, LDN shares her experiences with her dad’s scalp psoriasis and her own hair loss after chemical treatments and diet changes. Samaria goes over many types of hair loss and many root causes of hair loss including hormonal changes as well as the 4 stages of hair growth. Guest shared some helpful tips on:Personal story with hair/scalp issuesWhy nutrition is important in hair & scalp issuesCommon scalp conditions & few root causes of scalp issuesReasons for poor hair growth/hair loss!Hair changes after puberty, pregnancy, etc.Mentioned in this episode:World Trichology Society Samaria Grandberry is a Licensed and Registered Dietitian Nutritionist. She is also a proud student of trichology through the World Trichology Society and Founder of Feeding the Root. Through Feeding the Root, she provides evidence-based nutrition and trichology therapy to empower individuals to make informed decisions about their hair and health. Driven by her love for wellness and her own hair issues she has overcome, Ms. Grandberry takes pride in helping others get to the root of their hair and scalp issues. With her past experiences and her professional training in nutrition and trichology, Samaria is bringing a fresh treatment option to the field. Outside of work, she enjoys gardening, reading, serving in her sorority, and relaxing with her family and two puppies.Find or work with Samaria at https://www.feedingtheroot.com/ And on Instagram https://www.instagram.com/feedingtheroot Loving the podcast?Leave us a review! Sharing & reviewing this podcast is the BEST way to help us succeed with our mission to help integrate the best of East & West empower you to raise the bar on your health story. Just go to https://reviewthispodcast.com/lessstressedlife Assess your Adrenals, Detox, or Get my Guidechristabiegler.com/linksJoin us on Instagraminstagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a text“The more you do healing around and understanding your trauma and you know  when your triggers present and what they look like for you; then, you can manage them without as much disruption.” In this week’s episode of the Less Stressed Life Podcast, our guest Lisa Kuzman, BA, LISW, Leadership Coach shares about the common but not so talked about experience of trauma. As a women’s leadership coach, Lisa is on a mission to make learning about trauma “fun” and inviting while still respecting the complexity and reverence it deserves. She’ll help bring awareness to what trauma exactly is, what’s happening in our brains when being triggered by our past, naming and claiming our experiences + more! If you’re a healthcare professional, you won’t want to miss this one as Lisa also dives into how trauma can present itself in working with clients. Learn to not trigger your clients but instead be a safe and empowering resource.Lisa shared some helpful tips on:What happens in our brain with a trauma responseFear vs anxiety Red flags: 70% people have experienced trauma and every person experiences the event differentlyMoving out of generalized social work into life coaching then leadership coachingMentioned in this episode:www.lisakuzman.com  for leadership coaching, trauma basics, and advanced courseLisa Kuzman BA, LISW, Leadership Coach is a clinical social worker turned leadership coach for women of influence who's making trauma-sensitive education just as exciting as the 6-figure launch because nothing's sexier than safe! She's on a mission to make learning about this topic fun and inviting while still respecting the complexity and reverence it deserves. She draws from her 15 years of mental health experience as a social worker and personal trauma survivorship to teach, normalize ongoing supervision and offer continuing education for coaches!Loving the podcast? Leave us a review! Sharing & reviewing this podcast is the BEST way to help us succeed with our mission to help integrate the best of East & West empower you to raise the bar on your health story. Just go to https://reviewthispodcast.com/lessstressedlife Assess your Adrenals, Detox, or Get my Guidechristabiegler.com/linksJoin us on Instagraminstagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textOn this week's episode of the Less Stressed Life podcast, Katja Rowell, MD, author of Helping your child with extreme picky eating, joins me to tackle the topic of how to establish a healthy feeding relationship between parents, children, and food. Dr. Rowell shares her expertise on being a mom, not a food cop. She talks about how neutralization around foods is in and bribery is out, the one-bite rule, and whether our kiddos will be forever obsessed with sweets. Mentioned in this episode:Child of Mine: Feeding with Love and Good Sense, Revised and Updated Edition Book by Ellyn SatterHelping Your Child with Extreme Picky Eating Book by Katja Rowell, MDLove Me, Feed Me: The Adoptive Parent’s Guide to Ending the Worry About Weight, Picky Eating, Power Struggles, and More  Book by Katja Rowell, MD  Katja Rowell, M.D. is a graduate of the University of Michigan medical school and served as a family physician in urban, rural, and university student health settings. During her time in practice, she was struck by the prevalence of disordered eating and feeding, and related health problems. Rowell believes establishing a healthy feeding relationship– in essence– HOW children are fed is the missing piece in addressing disordered eating and weight dysregulation.Described as “academic, but warm and down-to-earth,” Dr. Rowell teaches the importance of a healthy feeding relationship to health care providers, family therapists and childcare staff and consults with corporate clients, nutrition education and public health providers. She has appeared in the St. Paul Pioneer Press, Betty Crocker Blog, Parents Magazine, Kare 11 TV, Brain Child Magazine, The Utne Reader, Twin Cities Live and Mommy MD Guides, among others. Her writing has appeared in LiveWell Digest, Huffingtonpost Parenting blogs, New Moon Girls Magazine, and Adoptive Families Magazine.Assess your Adrenals, Detox, or Get my Guidechristabiegler.com/linksJoin us on Instagraminstagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopLoving the podcast? Leave us a review!reviewthispodcast.com/lessstressedJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textIf you’ve ever been stressed, drink caffeine, had gut issues, wanted more energy, been depressed or felt like your hormones were out of balance, you’ll want to hear what my friend Amanda the @hormonehealongrd has to say about minerals today! We talk about Amanda’s experience with a PCOS diagnosis and increase of symptoms that came to a head 6 years after her copper IUD was placed. We talk about what symptoms appear when minerals are compromised and dive into each macromineral: sodium, magnesium, calcium and potassium. We talk about thyroid issues, athletic performance, nervous system, foods rich in minerals and how to test for mineral issues. Amanda Montalvo is a women’s health dietitian that helps women get to the root cause of hormone imbalances and have healthy menstrual cycles. Amanda started off her education in nutrition with the traditional route, but after dealing with her own health problems after getting off hormonal birth control she quickly realized the value of functional medicine. After healing her acne, balancing her hormones, and learning the value of her menstrual cycle, Amanda found her purpose—to help women create a body in balance and not settle for anything less. This episode is sponsored by 88 Acres. I love stocking my pantry with the delicious, thoughtfully crafted seed bars & seed butters from 88 Acres that also just also happen to be free of common food allergens in their commitment to high quality ingredient sourcing. To get a discount on your order and a list of my favorite 88 Acres products, head over to seeds.88acres.com/lessstressed (BLUEBERRY LEMON IS BACK! YUM!). AND if you’re a health practitioner, don’t forget to join the 88 Acres Nutrition Collaborative.Find Amanda & Mastering Your Mineralshttps://www.hormonehealingrd.com/  https://hormonehealingrd.ck.page/c3bd7870f2https://www.instagram.com/hormonehealingrdGet my favorite seed bars & seed’nola from 88 Acres with a discount: seeds.88acres.com/lessstressedAssess your Adrenals, Detox, or Get my Guidechristabiegler.com/linksJoin us on Instagraminstagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopLoving the podcast? Leave us a review!reviewthispodcast.com/lessstressedJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint

Send us a textJoining us in this week's episode of the Less Stressed Life Podcast is Campbell Will, who has combined his passion for breathwork with knowledge of anatomy and physiology to teach people how to optimize their respiration as a tool for improved health and well-being.Campbell shares his expertise on:The many amazing benefits of breathworkFunctional vs therapeutic breathwork and how to get startedManipulating brain biochemistryBreathing with panic attacks and anxietyLess Stressed Life is hiring a Podcast Operations Manager! We're looking for an enthusiastic podcast lover to help with all aspects of planning & production of The Less Stressed Life Podcast for health-savvy women. Flexible, remote & room to grow. To apply head to lsljobs.com.Mentioned in this episode:Breathing Re-Education and Phenotypes of Sleep Apnea: A Review. J Clin Med. 2021 Jan 26;10(3):471.  PMID: 33530621 https://pubmed.ncbi.nlm.nih.gov/33530621/Effects of Chronic Hyperventilation https://respirasbreathing.com/documents/breathing/Hyperventilation%20and%20the%20body.pdfUse the code  LESSSTRESS   to get a 20% discount on Campbell Will's 5-week online Fundamentals Course!Campbell Will has combined his passion for breathwork with knowledge of anatomy and physiology and has developed an education system to teach people how to optimize their respiration, and how to use it as a tool for improved health and well-being. His journey has been one of passionate curiosity, exploring the wide range of breathwork practices and the underpinnings of human optimization. He teaches not only the principles of breath but also the foundations of health and performance.Assess your Adrenals, Detox, or Get my Guidechristabiegler.com/linksJoin us on Instagraminstagram.com/anti.inflammatory.nutritionist/Shop our Favoriteschristabiegler.com/shopLoving the podcast? Leave us a review!reviewthispodcast.com/lessstressedJigsaw Health bumped our regular 10% off coupon code lessstressed10 to 15% with lessstressed15 through November (and hopefully longer). Restock your favorite potassium cocktail, magnesium, cod liver oil and more!  I released a free training that shares the 4 steps I use to help clients reduce eczema, inflammation, and food-reaction symptoms by 50%+ in a few months — without restriction or overwhelm. The feedback has been incredible, and I answer every question inside the training. Watch here: christabiegler.com/blueprint