Everyone has it. Nobody wants to talk about it. Gas can be a normal by-product of digestion, but not always. Today's episode discusses why. In this episode, I'm joined again by friend and fellow registered dietitian, Kate Scarlata -- one of the nation's leading experts on all things gut health. In this show, we discuss: What's normal and what's not when it comes to gas Why we have gas in the first place Why having gas can actually be a good sign of things happening in our digestive system When "more gas" might mean a trip to your healthcare provider is in order How excess protein consumption can cause an increase in gas and cause gas to become more smelly How eating too much protein may be associated with a more pathogenic and pro-inflammatory microbiome Why eating certain fibers with protein may actually reduce these negative effects What causes painful gas How a high-fat diet may actually make trapped gas worse Steps to take to alleviate painful, trapped gas The role plant-based food and fiber play in the production of gas Tips to increase fiber consumption without negative effects Lastly, we debunk the myth that flying actually *causes* more gas. I end the show with a brief discussion about the book I'm reading right now -- The 5 Love Languages -- an older read, but one that I'm finding very helpful. I also preview my thoughts on the new binge-worthy show from Apple TV -- The Morning Show -- and discuss whether or not I think it should make my "If I had a VCR I'd tape this" list. Thanks as always for tuning in today. If you enjoy this episode or any of these episodes, please consider leaving a 5 Star Rating and/or Review. More importantly, please consider sharing with a friend. Have a great week! ~Regan

Somewhere around the age of 11 children begin to change, embarking on what today’s guest calls “The Middle School Construction Project.” As they begin to develop an adult body, an adult brain, and an adult identity, parents may be faced with a new dynamic in engaging with their child that provides a whole new set of challenges. Today’s guest is Michelle Icard, author of Middle School Makeover and a to-be-released guide for high school parents Fourteen by Fourteen. In this episode we discuss: Why the separation parents feel from their children during this period is actually positive. If our goal is to raise children who can live independently from us, this “defiance” attitude is actually a crucial part of that process. How important this identity exploration is to ensure our children don’t end up in codependent relationships in the future — both personally and professionally. Why the “drama” of middle school is a natural result of children trying to find a way to navigate evolving identities and developing relationships. How important it is as middle school conflicts with peers arise that parents let the child lead in terms of how much involvement for parents to take and why kids need the opportunity to “figure out” the conflict resolution without parental involvement, which the exception of clear bullying where the parent needs to step in. How technology amplifies behavior and gives children more access and why kids need “breaks” from it as a result. At the end of the interview, we discuss Michelle’s next book, Fourteen by Fourteen — the 14 essential conversation to have with your kid and how to have them. It will cover topics ranging from talking to kids about taking responsibility for their actions to making healthy decisions about their bodies. We also discuss where to find Michelle online, including both her website and her Facebook group — Less Stressed Middle School Parents. To close the show, I detail my surprised-delight over a Christmas present I received — a hairbrush dryer that I’ve talked all about on Instagram and in the Facebook Group. I give tips and tricks for using it to create the best salon-quality blowout at home. This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and Podcasts on Pandora.

Dry January. Sober September. No Drink November. No matter what it's called or when it's done, it's the same thing -- a month-long alcohol-free experience. It's also something I never thought I'd try... until I did. This past September I made a commitment to go alcohol-free for 30 days. Today's episode is about what I experienced. For a few years now, I've sensed that the "glass or two" of wine I was including most nights as a part of my nightly routine was becoming, well, too routine. I've gone through periods of measuring it out to be sure I was drinking "only the amount recommended" and even had a fairly lengthy stent of "cutting it out during the week" when I was macro counting with Emily Field. But never in all of that time of cutting back or cutting out did I feel like it was my first choice. I still wanted to drink each evening, even if I felt like I "shouldn't." I'm not sure what changed in the days leading up to September 1st that made a 30-day alcohol-free experience seem appealing. I've talked a bit on the show and in the Facebook group about some of the inner work I've been doing this year (be sure to check out The Enneagram Episode). I think somewhere in that work I began to realize my nightly glass of wine had a greater hold on my heart and habits than I cared to admit. I'd be lying if I said that was the primary reason, though, that I decided to embark on a self-imposed Sober September challenge. My motives were frankly a little more selfish than that. Simply put -- I wanted to get a good night's sleep. I've talked on the podcast from the very beginning about the struggle I have to drink wine and sleep soundly. The older I get, the worse it becomes... and somewhere around September 1st I became fed up with the fight for sleep. I decided on that first day of September to give my body a full month's worth of alcohol-free living to see what happened. And what I realized was that the benefits of being alcohol-free FOR ME far exceeded my expectations. Here's what I noticed: I slept better. This was no surprise. As I said, it was my primary motivation. I felt stronger in my workouts. I noticed this a week or two in. And when I say stronger, I mean A LOT stronger... and a lot better overall... more energized. I also recovered more quickly with less soreness. My thoughts were clearer. This is a bit hard to explain (and somewhat unexpected), but I realized that day after day, my head just seemed sharper. It's worth noting that I've never been a binge-drinker, so this had nothing to do with being "hungover." I wasn't sure where the additional clarity originated, but I liked it. I had a more positive outlook on life. This change was subtle but noticeable. I tend to find the dark cloud in every silver lining. During Sober September that seemed to fade. My leggings fit a little better. Who's to say if it was the number of calories that were cut by ditching the daily drink, the improved workouts described above or just an overall reduction in inflammation by being alcohol-free, but there's no denying my belly bloat improved. My grocery bill nudged down. While I wasn't spending boatloads of cash on wine each week, a bottle or two of even modestly priced wine begins to add up. But getting to the place where I saw these benefits for what they were didn't happen overnight. The first 10 days were hard. Very hard. Each afternoon around 4 o'clock I would question my decision to embark on this experience. Honestly, the main thing that kept me keeping going was that elusive good night's sleep I had re-captured. As I crawled into bed each evening -- 100% sober -- knowing those late-night and early-morning tossing and turning sessions didn't await, I found myself renewed in my commitment. (It's worth noting that in this same 10-day period while the craving for a 5 o'clock pour kept calling, an afternoon sugar-craving crept in stronger than I expected.) It was all very real. And very strong. Until it wasn't. After about 10 days or so, it didn't seem like a battle. I don't know if this is psychological, physiological or both. I simply realized one evening after dinner was done and the day was over that the thought to binge on brownies and a bold Cabernet hadn't happened. At the very end of the month, I had the chance to celebrate with some dear friends the wrap-up of an important work event. Given that my self-imposed Sober September deadline was coming to a close, I decided to celebrate with a glass of bubbly -- typically my favorite drink of choice. Experiment done. Lessons learned. Now, time to "get back to normal" and see what happened, right? What happened was the bubbly didn't taste as good as I hoped, but the sobriety felt better than I expected. A few more weeks passed, and I found myself headed to a work conference that typically offers a plentiful selection of ways to sip away the stress of the day. I had not, at that point, really had anything to drink since I started Sober September (minus a glass of wine one evening in early October that gifted me with -- as expected -- an awful night's sleep), so I decided to see what a "work trip" was like alcohol-free. It was better than I ever would've imagined. I typically leave this particular conference each year so exhausted that I'm asleep on the plane as soon as the boarding door closes. That's the physical part. The mental part is that I always find myself anxious to hurry up and end each evening's events. I'd always viewed the wine I was sipping on throughout the evening as something to take the edge off and make Regan a more enjoyable girl to be around. What I found is that instead, it was makeing Regan tired, fuzzy-headed and uninterested in others. I suspect some of this is simply unique to me. I know plenty of people who become the life of the party after happy hour. I'm not that girl. Where normally I was the first to hop in the Uber to head back to my hotel, I actually wanted to stay and chat with people I hadn't seen in a while. It was almost as if being sober made me more social. Go figure. Am I vowing to never drink again? No. I'm not. I don't think alcohol is wrong or bad or evil or whatever negative label some people want to give it. Being 100% truthful, I sorta wish this hadn't been my experience. Alcohol is EVERYWHERE in our society. It signals celebration, it can enhance an eating experience, and it accompanies most any social gathering. All of those things can happen without a drink, of course, but a feeling of being left out when you're the one not drinking is ever-present... and perhaps more importantly to me, a worry that you don't want others to feel judged by your choice. I chose Sober September as an experience for me and about me, not about others. And I'm choosing to continue it for the same reason. For myself. Sober September started months ago. It's now mid-December and I have had very little alcohol to date. I'm not committing to an alcohol-free life and I'm not asking anyone else to either. There are folks like Annie Grace leading that charge. I'm not that girl either. I'm simply a forty-something woman in midlife trying to find what, when, where and how I feel my best. Sober September showed me that for now, more often than not, it's without a drink in my hand. ~Regan  

After years of overplucking, you want lush brows. Is microblading for you? Here's everything you need to know about microblading for eyebrows. In today's episode, I'm interviewing my friend Betsy, who is no stranger to microblading. In this show we discuss: How she got interested in having microblading How long she's been getting microblading done How she found a microblading artist Why she says it's important to find someone who can do an array of choices -- from microblading to microfeathering The difference between microblading and tattooing What level of pain or discomfort she experienced The recovery and care process after the procedure How long recovery takes and how long microblading lasts Why it's important to allow enough time for healing A general range for costs to do microblading Betsy and I wrap up our time together with a discussion of a related product -- Beautycounter's new tinted brow gel. Betsy also provides listeners with an overview of why she's a fan (and rep) for Beautycounter including most notably their commitment to safer beauty products. To close out this episode, I'm running through the last of the fond food memories shared with me via the This Unmillennial Life Facebook group. First, a few different memories from (another) Betsy from the group -- including a new-to-me composed gelatin salad. Next, a Thanksgiving-birthday memory from Marsha, followed by a brief mention of my own Thanksgiving with family this year. With just one more episode to go before I shut down production for the Christmas season, I'm encouraging fans of the show to be sure they're subscribed to be notified of new episodes and asking them to be sure to rate & review the show via the Apple Podcast app by simply tapping 5 stars. It's the perfect holiday gift for me! Lastly, I'm letting listeners know about my new Amazon storefront -- linked directly from the homepage -- that features all my favorite items from what's in my kitchen to the gadgets I'm loving these days. As always, thank you so much for listening, subscribing and downloading. Have a great week! ~Regan Never Miss A New Episode! SIGN UP HERE TO SUBSCRIBE

Get a breast lift vs. breast implants? It's a decision some women in midlife may be thinking about. Pregnancy, breastfeeding, weight loss and aging can all lead to changes in a woman's breasts that she may want to alter. Today's episode details one woman's decision to get a breast lift, her experience, and recovery. Joining me in this episode is my friend Holly, who listeners have previously been introduced to on The Crossfit Episode. In this show we discuss: Why she decided on a breast lift vs. breast implants How she found her surgeon What the pre-surgery, surgery & post-surgery process for a breast lift was like How long recovery took How having a breast lift impacted her ability to exercise How her decision to have a breast lift was viewed by family and friends What the scarring has been like   We also discuss a scare Holly had during the recovery period after she experienced a rare incident in which the blood vessels in one of her breasts opened and began to leak blood, leading to a hematoma. Today’s commercial break is a reminder that Audible is offering listeners of This Unmillennial Life a free audiobook and free 30-day trial by visiting audibletrial.com/unmillennial. As I promised recently in The Self Care Episode, I’m working on a Game of Thrones episode. I’m late to the GOT fandom, but I’ve arrived with 110% intensity in embracing all things related to the world of Westeros, including reading the books and binging my way through my favorite Game of Thrones podcast — Binge Mode. I was able to carve out enough time recently during traveling to read the first book in the series — A Game of Thrones — but I’ve opted to download the second book, A Clash of Kings, on Audible. I’m encouraging listeners of this podcast to join me in listening to the GOT books OR to simply start trying out audiobooks if they haven’t already. To end the show, I share important news about Instagram’s recent announcement to begin testing out hidden Like counts as a measure specifically aimed at reducing the pressure kids & teens are feeling as a result of these public-facing metrics. I also provide a clip of input provided to me on this topic from the founder of Children and Screens, which includes a plea to Instagram and other social media sites to eliminate Likes all together. I also personally encourage listeners to check out the book Digital Minimalism to gain a better understanding of the slot machine mechanisms that most social media sites implement to keep users on their sites. Lastly, I offer a brief reminder of the Screentime limits function of the iPhone and the success my family has had in using Verizon’s Smart Family app coupled with our in-home Eero Wi-Fi system. I close out today’s episode – the last one before the Thanksgiving holidays – with a few more fond food memories shared in the This Unmillennial Life Facebook group. First, a cranberry jello memory from Carina and next, two memories from Shelley – including a favorite fudge and a discussion on sweet potato casserole. Thanks so much for listening, subscribing and downloading this week’s episode. And as always, thank you for sharing with a friend. Please take a moment to leave a 5 Star Rating on iTunes if you haven’t already! I look forward to bringing you a new episode after the holidays! ~Regan Never Miss A New Episode! SIGN UP HERE TO SUBSCRIBE

As unmillennial parents of kids playing sports, our days of providing the occasional sideline snack have given way to weeks of fueling kids for tournaments, meets and more. But as we are constantly reminded — tweens and teens are not simply small adults. They are growing at a rapid pace, which yields nutrition needs far different from those of their younger or future selves. Joining me in this episode is a registered dietitian nutritionist who specializes in the unique nutrition needs of young athletes. Heather Mangieri, MS, RDN, CSSD — author of Fueling Young Athletes is a dietitian with more than 20 years of experience in sports and fitness nutrition. As a mother of three, Heather knows well the challenges placed on growing bodies when adding in the additional stress of training for sports. In this episode we discuss: How Heather first started working with families who were interested in learning more about nutrition for young athletes Why she wrote her book after realizing families seem to face the same set of problems Her favorite part of the book and why she aims to make all of her recommendations easy for families to implement The different needs of pre-puberty versus puberty versus post-puberty when it comes to nutrition for young athletes After wrapping up my interview with Heather, I share my thoughts on a new product I was introduced to recently at the Academy of Nutrition and Dietetics Food & Nutrition Conference 7 Expo — Nature Nate’s Honey Packets — and why they make an excellent pre-fuel option for young athletes, especially when compared to popular artificially colored and flavored blocks and gels. I also briefly discuss why the company is one I’m personally happy to support based on the story of their founder and the mission work he’s doing across the globe. Next up, I give a brief discussion about my most recent sponsored recipe development with Sunnyland Farms for Pecan Pie Bars. I share with listeners what makes these bars different than your average holiday dessert recipe — including the high-quality, fresh-from-the-orchard pecans available by Sunnyland Farms and the use of honey (instead of corn syrup) to yield a bar that’s so good a friend stopped me at church to tell me how much he liked them! I close out the show recounting some of the most recent fond food holiday memories shared with me on both Voxer and in the This Unmillennial Life Podcast Facebook group. Memories from Sally about her grandmother’s jello and Cool-Whip, Casey’s Mom’s Pumpkin Roll, Kelly’s Grandmother’s Yorkshire Pudding and my own mother’s memory of her mother’s Orange Date Nut Cake. If YOU have a food memory you’d like to share with me, I would LOVE to share that with you. Leave me a voicemail, Voxer me, Tweet me, Message me on Instagram or drop a note in the Facebook group… or send me an email [regan at thisunmillenniallife dot com]. I read every email I receive and am appreciative of them all. Until next week! Regan

I’ll admit that when today’s guest originally pitched me the notion of doing an episode on “self-care” I had a twinge of cynicism that made me second guess the idea. Historically, especially when I had younger children, I viewed self-care (and frankly the people who promoted it) as a concept reserved for only those who had more time on their hands than I did. But after speaking with today’s guest and after considering the journey I’ve been on this year to deepen my understanding of my internal dialog (be sure to check out The Enneagram Episode for more on that), I’ve come to realize that the times when I think I have no time for myself are likely the times when I need self-care the most. Joining me today is Julie Jones — a certified personal trainer, a certified yoga instructor, a corporate wellness manager, and a longtime friend. Through Julie’s work training and coaching clients in the wellness space, she’s come to appreciate fully the importance of self-care and discusses the particulars in this episode, including: Why taking time to take care of yourself actually boosts your self-esteem and resiliency How self-care is not about being selfish and taking time away from family, but rather about identifying one’s needs in order to be fully healthy for those you love The importance of being able to say “No” and set boundaries to create a life grounded in what’s important to you and avoiding being over-extended Why self-care is more than cliched portrayals of “pedicures & pampering” and instead includes mindful choices in physical, mental, spiritual, emotional and social pursuits   To round out our discussion Julie offers a brief preview into the self-care retreats she hosts — why she started organizing these trips, who the ideal attendee is and what location they are headed to next. I end today’s episode with a preview about an episode that’s yet to come — The Game of Thrones Episode. While I haven’t started production on it yet, I want to give listeners who haven’t watched the wildly popular series a chance to get in on the binge with me. I recently watched all 8 seasons in 3 weeks — to say I’m a huge fan is an understatement, obviously. But it wasn’t always that way. For years, I fought the notion that I would enjoy the fantasy-based power plays of the imaginary world of Westeros… until I heeded the advice of my stylist who encouraged me to give it at least 7 episodes. I did and from there, I was hooked. I’m now on my second watching of the entire season AND I’m reading the books. Setting aside the explicit and mature content as something that did leave me at the time a little ill at ease, Game of Thrones will go down as one of my all-time favorite binges, if not my absolute favorite. The upcoming episode will be produced from the standpoint of discussing the show in full. So now is the time to get caught up on watching it if you never have. Don’t let the talk of dragons fool you. This show is so much more — from complex character development to intricate plot entanglement, it’s a brilliant chronicle of the very real struggle between good and evil and perhaps most specifically, the blurred lines between both. Thanks for spending this time with me this week. See you next episode. Take care, Regan

You've heard your friends say the Instant Pot changed their lives, but all yours is doing is {at best} cooking rice and {at worst} simply collecting dust. Annemarie Rossi of Real Food Real Deals joins me in this episode to unlock all the best ideas for what to make in an Instant Pot. As a food blogger with page after page of family-friendly Instant Pot ideas, Annemarie is the perfect guest for today's show. Her recipes are budget-conscious, but always crowd-pleasers. In this episode we discuss: Why she resisted buying an Instant Pot originally How many times per week she currently uses her Instant Pot Why an Instant Pot is much more than just an electric pressure cooker -- including the slow cooker, keep warm, saute and yogurt functions plus more The safety aspects of an Instant Pot We also walk through Annemarie's favorite Instant Pot ideas and recipes, including: Steel-cut oats Potato Salad Beef Stew Pork Tenderloin Butternut Squash Soup Chicken Tortilla Soup Carrot-Ginger Soup Cranberry Sauce Applesauce Homemade Ricotta Banana Bread Pumpkin Bread We wrap up our discussion of Instant Pot ideas with a brief discussion of my extra Instant Pot insert and the silicone Instant Pot lids I use to cover the insert and store in the fridge. Before ending the show today, I'm sharing a brief update and personal discussion on my newly acquired Certified Personal Trainer credentials through The American College of Sports Medicine. I first shared this announcement on Instagram and appreciate all of you who have reached out with words of congrats. I hope to hear from you if YOU have more Instant Pot ideas we didn't cover in this episode. Leave me a voicemail on the Contact page. Until next week... take care. ~Regan

Today's episode is one that I will never forget. It features "Lisa" as she details the story of her son's suicide attempts and what her family has been through since the first moment of his hospitalization. Lisa's is a deeply personal story recounting what the healing process looks like for her son (which she describes as "not being a linear process"), her struggles in the early days not being able to reach out to family and friends for support, the lack of professional support available in the medical community following her son's suicide attempts, why she enrolled her son in a wilderness treatment program and what life is like today as their family continues to work on living life together in light of her son's struggles. I am forever grateful to both Lisa for sharing this account with me and to the friend of the show who first connected us. ~Regan We can all help prevent suicide. The National Suicide Prevention Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals. 1-800-273-8255

If you’re spending hours at the gym on the treadmill, attending back-to-back boot camps each week or simply pushing yourself to sweat as much and as often as possible and STILL aren’t seeing the results you’d hoped for, you may need to ask yourself — How Much Cardio Is Too Much? According to today’s guest, Leslie Ann Quillen — host of the podcast Get To The Point with Leslie Ann and creator of the Fat Loss Lifestyle School, women are overdoing it in the cardio arena while failing to understand the importance of slowing down, stressing less and simply picking up heavy weights. In this episode we discuss: How overtraining our bodies through cardio-based exercises can lead to bodies that are stressed out (even if we don’t “feel” stressed out while enjoying the endorphin high) The age ranges for building muscle and why it’s important to start ASAP lifting weights to age healthfully Why “burning calories” shouldn’t be your goal if you’re looking to change body composition, feel stronger and look more fit How calories burned through exercise don’t substantially impact our overall daily caloric needs, especially when compared to NEAT (aka non-exercise activity thermogenesis) Why overtraining via cardio may lead to intense food cravings and overeating We close out our discussion with a helpful preview of Leslie Ann’s recommendation for a more balanced approach to fitness that includes daily activity at the base, weight lifting in the middle and cardio at the tip of a pyramid-based visual for understanding how much cardio women should be doing. I wrap up the show with a discussion on our decision to {finally} give my oldest son a cell phone, the Cell Phone Contract I’ve made available to listeners for free. I also discuss how applications like Verizon’s Smart Family app have helped me minimize the distractions that 24/7 cell phone access can be for a middle schooler. Season 3 is off to an exciting start with lots more great episodes to come! If you have a show topic you’d like to share with me, please let me know! Thank you for listening, subscribing, downloading and most importantly, thank you for sharing with a friend. ~Regan This Unmillennial Life is available each week via iTunes, NPROne, Libsyn, iHeartRadio, Spotify and Podcasts on Pandora.