Green Glow Lifestyle

“Olive oil is to olives what table sugar is to sugar cane—refined, stripped of fiber, and confusing to your metabolism.” -Kylie Buckner, RN Episode Description: In honor of Heart Health Month, we’re going straight to the heart of one of the most confusing topics in nutrition: dietary fat. In this episode of the Green Glow Lifestyle, nurse, yoga teacher, and holistic health coach Kylie Buckner breaks down the science of saturated fat, olive oil, inflammation, and cardiovascular disease—in a way that actually makes sense for real women living real lives. Inside, you’ll learn: Why heart disease is still the leading cause of death for women—and how much of it is preventable What saturated fat is really doing to your arteries, endothelium, and metabolism How intramyocellular fat (fat inside your muscle cells) drives insulin resistance and cravings Why olive oil is to olives what table sugar is to sugar cane—and why oil (of any kind) acts like “metabolic napalm” in the body The difference between refined oils and whole-food fats like walnuts, flax, chia, and avocado A practical 10-gram fat meal template to support heart health, satiety, and blood sugar balance Simple, delicious low-fat, oil-free swaps for creamy sauces, crunchy snacks, salad dressings, and cooking This episode is a blend of evidence-based Lifestyle Medicine and yogic wisdom. You’ll walk away understanding not just why a low-fat, whole food plant-based approach can help prevent and even reverse cardiovascular disease—but how to actually live it in your kitchen. If you’ve ever wondered: “Is olive oil really healthy?” “Do I really need to cut down on fat for heart health?” “How do I cook without oil and still enjoy my food?” …this conversation is for you. 📚 Want to Go Deeper? Recommended Reading: Whether you're new to plant-based eating or ready to fine-tune your approach, these books will support your journey toward heart health, metabolic healing, and food freedom. Heart Disease Reversal: Prevent and Reverse Heart Disease – Caldwell B. Esselstyn Jr., MD Undo It! – Dean Ornish, MD The China Study- T. Colin Campbell, PhD and Thomas M. Campbell II, MD The Science of Fat & Metabolism: The Starch Solution – John McDougall, MD How Not to Die – Michael Greger, MD Oil-Free Cooking: Unprocessed – Chef AJ The How Not to Die Cookbook – Michael Greger, MD Lifestyle Medicine: The Pleasure Trap – Douglas J. Lisle, PhD Whole: Rethinking the Science of Nutrition – T. Colin Campbell, PhD Mindful Eating & Yoga: Savor: Mindful Eating, Mindful Life – Thich Nhat Hanh If you’re ready to move from information to implementation, we would love to support you. We’ve created a coaching program where we teach you these exact Lifestyle Medicine strategies—step by step. We’ll help you: Lower dietary saturated fat and get off the “fat tooth” rollercoaster Transition to low-fat, whole food plant-based eating without feeling deprived Build simple, satisfying meals that support heart health, energy, and long-term metabolic healing 👉 Book a free Discovery Call: www.evolution-health.co/schedule On this call, we’ll look at your current habits, your health goals, and see if our program is a good fit for you.

“There is no such thing as failure. You’re a work in progress, and every single choice you make is another opportunity to succeed.” - Stefanie Dougherty   In this heartwarming episode of the Green Glow Lifestyle Podcast, host Kylie Buckner welcomes back her cousin, Stefanie Dougherty, for a deep dive into the mental and spiritual art of self-love. Moving beyond the plate and the "joy of cooking," they explore how to elevate basic self-care into "impeccable self-care." The conversation touches on the importance of becoming your own best friend, the power of sensory rituals like body oiling and aromatherapy, and the "Favorites Day" concept—a simple, cost-free way to raise your vibration by intentionally choosing your favorite things throughout the day. Whether you're navigating the "sandwich generation" stress or looking to reset your internal monologue, this episode offers practical, compassionate strategies to fill your own cup first. Show Notes The Internal Monologue: Stefanie discusses how our inner voice is often inherited from childhood and the ongoing work required to soften that tone into one of empathy and compassion. Impeccable Self-Care vs. Basic Care: Moving from just "getting by" to treating yourself with the same extra gestures of kindness you would offer a partner or a dear friend. Sensory Rituals for Presence: The Nighttime Wind-Down: Kylie shares her skincare and tea ritual, while Stefanie introduces the "body oiling" pro-tip (applying oil to wet skin to seal in moisture). Mindfulness through Senses: Using aromatherapy, music, and even "shower coffee" to anchor yourself in the present moment. Meditation as a "Mental Gym": A powerful analogy comparing meditation to lifting weights—you might not see the immediate "product," but you are building the muscle of calm for when life throws curveballs. The "Favorites Day" Challenge: A practice of making every minor decision—from your morning mug to your route to work—based on what is your absolute favorite, helping to raise your personal "vibe." Nutrition as a Love Letter: Stefanie describes her "Hug in a Bowl" Herbed Golden Lentil Soup, packed with anti-inflammatory spices like turmeric and ginger. Natural GLP‑1 support – “two G’s and three C’s” (from Dr. Jeffrey Pierce): Greens: especially leafy greens with thylakoids (e.g., spinach, other dark leafy greens) Groats: intact whole grains like barley, oat groats, wheat berries, rye berries, farro, spelt,  Cinnamon Curcumin (turmeric’s active compound) Cayenne Links for Product Recommendations, Recipes, and Meditation-  Check out Stefanie's website for links to recipes and her YouTube Channel: www.greensagelife.com Stefanie's Herbed Golden Lentil Soup (hug in a bowl): https://youtu.be/gFoo2uz3HpU Free Guided meditations from Meditation teacher, Diane Titterton: https://www.youtube.com/@DianeTitterton Exfoliating Towel From Amazon: https://amzn.to/4axB2m6 Stefanie's Safe Luxurious Body Oil Recommendation: https://www.counter.com/products/luminous-hydration-body-oil?variant=45817947095215&aff=STEFANIEDOUGHERTY  

"Resilience is the strength to bounce back after life knocks you down. But Pre-silience is the wisdom to be so present and aligned that you notice the subtle shifts before they become a struggle. It’s the difference between surviving the storm and being the one who was ready for it." - Kylie Buckner, RN   In this Glow & Go episode, Kylie introduces her signature concept of Pre-silience—the powerful blend of presence and resilience that helps you stay aligned before a health crisis hits. Instead of only celebrating how well you "bounce back," Kylie invites you to notice your body’s whispers before it has to scream. Through the lens of immune health, she shares how daily presence, stress awareness, and proactive fueling can support your body’s internal security and repair team. In just a few minutes, you’ll learn: What Pre-silience is and why it goes beyond traditional “resilience” How listening to your body and acting on what you hear is a radical act of self-care How stress, cortisol, and oxidation quietly handcuff your immune cells Why proactive fueling with whole plant foods, polyphenols, and Vitamin C matters before you feel run down

In this quick Glow & Go episode, Master’s Prepared nurse and physiology nerd Kylie Buckner hands you a missing page from your body’s owner’s manual: how to actually read a nutrition label. Most of us were never taught how to decode the back of the package. We’re swimming in “heart healthy,” “natural,” and “high protein” claims on the front of the box—but your brain and your biology don’t read marketing. They read molecules. Kylie breaks down three simple filters you can use on any packaged food so you can decide, with confidence, what belongs in your cart and on your plate.

"Your doctor has the textbook, but you have the owner's manual. When they dismiss your experience, they are ignoring the most important data point in the room: You."- Kylie Buckner, RN In this raw and unfiltered episode, Master’s-prepared nurse and “diabetes whisperer” Kylie Buckner sits down with her husband, Cyrus Khambatta, PhD (author of Mastering Diabetes), to call out a hard truth: People living with Type 1 diabetes are being gaslit, blamed, and failed by a system that is decades behind the science. Kylie shares what she sees on repeat with her Type 1 clients: endocrinologists who say “do it my way or else,” ignore lifestyle and insulin sensitivity, prescribe high-fat diets, and hold insulin access over patients’ heads. Cyrus breaks down the actual physiology of insulin resistance in Type 1, why high-fat diets (animal products, oils, processed fats) drive insulin resistance, and how outdated tools like fixed carb ratios and sliding scales keep people stuck on a blood glucose roller coaster. They also talk about the many unaddressed variables that affect blood glucose—hormones, temperature, stress, altitude, illness, alcohol—and why refusing to consider these is, at this point, negligence. Most importantly, they speak directly to Type 1 warriors: You are not a “bad diabetic.” You are not the problem. You have been given bad medicine—and there is a better, evidence-based way. Resources Mentioned: Book: Mastering Diabetes by Cyrus Khambatta, PhD and Robby Barbaro, MPH. The essential guide to reversing insulin resistance. Get the Book Here Evolution Health Coaching: Work directly with Kylie and the team to master your variables and reclaim your health. Book a Discovery Call   Are you ready to stop managing a decline and start mastering your metabolism? Book a discovery call for The Inflammation Reset at Evolution Health: 👉 www.evolution-health.co/schedule  

"Your doctor has the textbook, but you have the owner's manual. You live in that body 24/7. When they dismiss your experience, they're ignoring the most important data point in the room: You." - Kylie Buckner, RN Description: In this raw and powerful Glow & Go episode, Master's Prepared Nurse and wellness coach, Kylie Buckner, calls out the "Bad Medicine" that prioritizes prescriptions over real, individualized care. If you've ever been dismissed, gaslit, or told "it's just stress" by a doctor who didn't ask a single question about your lifestyle, this episode is for you. Learn how to reclaim your voice in the exam room and why you are the most important data point in your own health story. In this episode: Why "standard care" often means symptom management, not root-cause healing The difference between the textbook and the owner's manual How to advocate for yourself when your doctor isn't listening Permission to seek a second opinion and demand better care Ready to work with a team that actually listens? Book a discovery call for The Inflammation Reset at Evolution Health: 👉 www.evolution-health.co/discover  

Intermittent fasting works best when it supports your nervous system. If it spikes stress, it’s not alignment—it’s overload.”- Kylie Buckner, RN   Intermittent fasting can be a powerful tool—or a fast track to feeling wired, depleted, and obsessed with food. The difference is alignment. In this episode, Master’s-prepared nurse and wellness coach [Your Name] breaks down the real physiology behind time-restricted eating: circadian rhythm, insulin sensitivity, late-night eating, and why timing can reduce metabolic “friction” when it’s used correctly. You’ll learn how to choose the right fasting window for your body, how to start without triggering stress physiology, and when fasting is not appropriate—so you can use timed eating as a supportive tool instead of a rigid rule. In this episode: The science of circadian metabolism and insulin sensitivity 12:12 vs 14:10 vs 16:8—what’s a good starting point? Signs timed eating is helping (and signs it’s not) Nervous-system-friendly implementation tips for real life How to pair timing with food quality for better results Ready to take the next step? If you want help applying these tools in a way that is customized to your unique physiology and lifestyle, let’s talk. Book a discovery call for The Inflammation Reset, our newest offering from Evolution Health. 👉 Book your discovery call here: www.evolution-health.co/discover

"You’re not starting over. You’re recalibrating—and that’s a sign of wisdom, not weakness." - Kylie Buckner, RN Life changes. Stress spikes. Schedules shift. And suddenly the wellness plan that used to feel easy feels impossible. In this episode, Master’s-prepared nurse, yoga teacher, and wellness coach, Kylie Buckner MSN, RN teaches the mindset shift that makes sustainable wellness possible: pivoting without quitting. You’ll learn why your brain is wired for habits (“your brain doesn’t like it when you change your mind”), how all-or-nothing thinking hijacks consistency, and a simple Aligned Pivot Check you can use anytime your capacity changes—so you can stay connected to your body, protect your nervous system, and keep moving forward.   ***If you’re ready to stop guessing and start making aligned choices with a proven system, book a discovery call for The Inflammation Reset—our newest offering from Evolution Health.*** 👉 Book your discovery call here: www.evolution-health.co/discover

"When you put fiber on your plate, you aren't just eating; you are performing a clinical intervention on your own inflammation." Kylie Buckner, RN Most people think fiber is just about “staying regular.” But as a Master’s-prepared nurse, yoga teacher, and wellness coach, I know fiber is actually one of the most powerful, evidence-based clinical tools you can put on your plate. In this episode, I’m filling in one of the missing pages in your body’s owner’s manual: What fiber actually does in your physiology—and exactly what to eat to get those benefits without blowing up your gut in the process. We talk about how fiber-rich foods support your gut microbiome, increase short-chain fatty acids like butyrate, strengthen your gut barrier, and help regulate inflammation, blood sugar, cholesterol, and appetite. Then we turn it into a simple, doable fiber-forward plate framework you can start using today.   Ready to go deeper and actually live this way with structure and support? If this episode sparked something in you and you’re ready to experience the power of a truly fiber-fueled, whole-food, plant-based lifestyle, I’d love to invite you to join me at the McDougall Immersion. I’ll be teaching on fiber and gut health—and you’ll also get: Daily education from leading plant-based physicians and experts Hands-on guidance with what to eat and how to prepare it A supportive community of people making the same changes alongside you If you’ve been waiting for a sign to stop dabbling and start truly caring for your microbiome, blood sugar, and inflammation…this might be it. 👉 Learn more and see upcoming dates here: McDougall Immersion – Official Program Info Also check out one of my favorite books on the Microbiome, gut health, and why Fiber became MY favorite "F-Word"....  “Fiber Fueled” by Dr. Will Bulsiewicz A fantastic, evidence-based deep dive into the gut microbiome, fiber, and how plant diversity can transform your digestive and overall health.  Fiber Fueled by Dr. Will Bulsiewicz  

"You choose your choice. You might not choose the stressor, the schedule, or the diagnosis, but you can choose the input. Pre-flection is the art of choosing the version of you that you’re becoming." - Kylie Buckner RN Stop setting resolutions and start writing your own owner’s manual. Most of us were never given an owner’s manual for our bodies. We understand how our blenders work better than we understand our own nervous systems, blood sugar, or habit loops. This New Year’s Day, Master’s-prepared nurse and wellness coach Kylie Buckner, RN is throwing out the high-pressure resolutions and introducing a more powerful, evidence-based concept: Pre-flection. In this episode, we explore why your brain "doesn't like it when you change your mind" and how to work with your biology instead of against it. We’re moving past simple reflection and into the "Choice Lens"—the realization that while we don't choose our circumstances, we always "choose our choice" when it comes to our daily inputs. In this episode, you’ll learn: The 3-step Pre-flection process to turn last year’s data into this year’s alignment. How to optimize your "choice architecture" across four key domains: Food, Movement, Supplements, and Socialization. The physiology of habits: Why small, repeated upgrades beat massive overhauls every time. A guided New Year’s ritual to help you identify the one "next best choice" your future self is asking for. Whether you’re feeling energized or exhausted this January 1st, join us for a conversation that is equal parts science and soul, designed to help you show up for your most optimal, aligned year yet. Ready to turn pre-flection into action? If this episode resonated with you and you're ready to stop guessing and start healing, I'm opening 15 exclusive spots in The Inflammation Reset—our comprehensive group coaching program designed to lower inflammation, skyrocket your energy, and help you reach your ideal weight using evidence-based strategies across Fuel, Movement, Mindset, Restoration, and Automation. This is a ruthlessly effective system that gives you everything you need to take total control of your health once and for all. 👉 Apply now: www.evolution-health.co/schedule  

“Once you have the right food guidelines in place, you don’t have to count calories or measure portions. You get full on foods that actually lower inflammation.” – Cassandra Sampson, MS RD   In this episode of the Green Glow Podcast, Kylie is joined by friend, neighbor, and fellow plant-based mama Cassandra Sampson, MS, RD—a plant-based registered dietitian who works with the Paddison Program for Rheumatoid Arthritis and has extensive experience in weight loss and life after bariatric surgery. Kylie and Cassandra share how they unexpectedly met at a YMCA fitness class, discovered they were doing nearly identical work in the world, and are both raising their young children plant-based while helping clients reduce inflammation, improve gut health, and reclaim their energy. Cassandra opens up about her journey from traditional clinical and bariatric settings—where she was expected to promote high-protein, low-carb, meat-heavy protocols—to fully embracing a whole-food, plant-based, oil-free approach. She explains how she now helps clients with RA and other inflammatory conditions use food, movement, and mindset to dramatically improve their quality of life. They discuss the power of community, the courage it takes to go plant-based in a meat-centric culture, practical tools for families raising plant-based kids, and why simple habits like consistent exercise and cutting out processed foods, artificial sweeteners, and oils can be game-changing for inflammation. You’ll also hear about Cassandra’s upcoming role as a presenter at the McDougall 12-Day Intensive, and why she’s so passionate about making evidence-based nutrition both realistic and sustainable for real families. Cassandra & Her Work Work with Cassandra 1:1 (virtual): https://cassandragolden.com/ FB: Nutrition Nibbles Consulting Paddison Program for Rheumatoid Arthritis & Inflammatory Arthritis: Paddison Program Experience the power of an eating program that actually works. Cassandra and I are thrilled to be teaching at the next McDougall 12-Day Intensive starting January 23rd. If you’re ready to move from restriction to abundance and see real clinical results in less than two weeks, register here to join our community!

"The body never stops trying to heal. Once you stop attacking it with the wrong foods, it rebounds incredibly fast.” – Heather McDougall In this episode of the Green Glow Podcast, Kylie sits down with Heather McDougall, CEO of the McDougall Program and daughter of plant-based pioneer Dr. John McDougall, for a heartfelt conversation about the power of simple, starch-centered eating. Heather shares what it was like growing up in a household where food was medicine long before it was mainstream, including her own teenage "rebellion" and how she learned firsthand the impact of dairy and processed foods on her health. They unpack the core principles of the McDougall approach—an oil-free, whole-food, starch-based diet—and why focusing on potatoes, rice, and beans is the non-negotiable key to satiety, energy, and long-term success. They also explore the evolution of the 12-Day McDougall Intensive, a virtual program that brings medical supervision, daily support, and live education directly into participants’ homes. Heather describes the profound transformations she sees in just 12 days—from significant weight loss and medication reductions to improved sleep and lower inflammation—and why community and accountability are essential for making these changes stick. Whether you are looking to reverse chronic disease or simply want to understand what a sustainable, starch-based lifestyle looks like day-to-day, this conversation offers a grounded and inspiring roadmap for reclaiming your health. Ready to transform your health alongside me? I’ll be presenting at the upcoming 12-Day McDougall Intensive from January 23 – February 3. This is your chance to get medical supervision, daily 1:1 support, and the exact tools you need to lower inflammation and reclaim your energy. Spots are filling up—click here to join us and start your journey! Links and Resources: Main website & hub: Dr. McDougall Health & Medical Center 12-Day McDougall Program (Intensive): 12-Day Program Starch Solution Community (membership): Starch Solution Community Free McDougall Program (self-guided): Free McDougall Program Recipes (oil-free, starch-based): McDougall Recipes Library Education & medical topics: Education Hub Books & Films Mentioned  The Starch Solution – John & Mary McDougall The McDougall Plan – John McDougall The China Study – T. Colin Campbell & Thomas Campbell Forks Over Knives – documentary film McDougall Social Channels YouTube: Dr. McDougall on YouTube Instagram: @themcdougallprogram Facebook: Dr. John McDougall  

“You don’t have to inject a GLP‑1 drug to support satiety. With the right fiber-rich foods, greens, whole grains, and a few simple spices, you can help your body make and release more of its own GLP‑1—while actually getting healthier in the process.”    What happens when a lifestyle medicine doctor also happens to grow most of his family’s food? In this episode of the Green Glow Lifestyle Podcast, Kylie sits down with Dr. Jeffrey Pierce, a board-certified family and lifestyle medicine physician with 18+ years of experience and a deep passion for food-as-medicine and edible gardening. Dr. Pierce practices with Lifestyle Telemedicine, helping patients reverse or improve conditions like diabetes, hypertension, fatty liver disease, and obesity through whole-food, plant-based nutrition, movement, sleep, stress management, and community. He shares how his early work in global health—caring for families facing HIV, tuberculosis, and severe malnutrition in Africa and Latin America—reshaped his understanding of what “real” medicine looks like. Back in the U.S., frustrated by 15-minute visits and endless prescription refills, he pivoted into lifestyle medicine and longer, more meaningful visits where patients learn how to get to the root causes of their health issues. You’ll hear how Dr. Pierce: Uses lifestyle medicine to help patients achieve sustainable plant-based weight loss, not just chase a number on the scale. Explains “natural GLP-1 support” with his memorable two G’s and three C’s—simple, everyday foods and spices that help with satiety and cravings. Leads group “food is medicine” visits for pregnant and postpartum patients, where groceries are delivered to their homes and they cook along live on Zoom. Thinks about prevention at key life stages—from preconception and pregnancy through perimenopause and beyond. Fell in love with gardening, now growing multiple fruit trees, vegetables, mushrooms, and more, and how this living garden serves his family’s health, microbiome, and mental well-being. Helped create The Edible Garden: Quick Start Guide for the Plantrician Project to make growing your own food less intimidating and more joyful. If you’ve ever wondered how to make plant-based eating feel sustainable, how to support weight loss without white-knuckle dieting, or how to start even a tiny edible garden for yourself or your family, this conversation is packed with practical ideas and a whole lot of hope. Resources & Links Dr. Jeffrey Pierce & Lifestyle Telemedicine Dr. Jeffrey Pierce’s Lifestyle Telemedicine profile https://lifestyletelemedicine.com/find-your-doctor/jeffrey-pierce/ Dr. Pierce’s personal website (blog, garden, resources): https://jeffpiercemd.com/ Lifestyle Telemedicine (practice home): https://lifestyletelemedicine.com Edible gardening & quick-start support Plantrician Project Quick Start Guides (plant-based, kids, potlucks, and edible garden guides): https://plantricianproject.org California Rare Fruit Growers (for listeners interested in unusual varieties, grafting, and fruit trees): https://crfg.org Books & evidence-based lifestyle medicine Your Body in Balance by Neal Barnard, MD (hormones, menopause, endometriosis) https://www.pcrm.org/your-body-in-balance Physicians Committee for Responsible Medicine (PCRM) – https://www.pcrm.org NutritionFacts.org – research-based videos and articles https://nutritionfacts.org Food-as-medicine programs & pregnancy Food-as-Medicine style group visits through Dr. Pierce’s county program  Live, virtual group visits for pregnant and postpartum women Delivered groceries + cook-along classes + lifestyle Q&A with a physician American College of Lifestyle Medicine (ACLM) – background on lifestyle medicine training & board certification: https://lifestylemedicine.org Documentaries & inspiration The Biggest Little Farm (and its sequel) – regenerative, diversified farm story and soil-health inspiration: https://www.biggestlittlefarmmovie.com Tools & ideas mentioned Natural GLP‑1 support – “two G’s and three C’s”: Greens: especially leafy greens with thylakoids (e.g., spinach, other dark leafy greens) Groats: intact whole grains like barley, oat groats, wheat berries, rye berries, farro, spelt,  Cinnamon Curcumin (turmeric’s active compound) Cayenne Indoor / small-space options: Sprouting (e.g., broccoli sprouts, beans, lentils) on the counter Herb pots or small fruit trees in containers Vertical planters or wall-mounted systems for greens Composting options: Traditional backyard compost & leaf mulching Worm composting (vermicompost) Electric indoor composters (like Mill and similar devices) for kitchen scraps

“You don’t need a perfect holiday to feel proud—you just need to stay connected to yourself and choose alignment more often than you don’t.”   This December, you don’t have to “fall off” and start over in January. In this episode of the Green Glow Lifestyle podcast, we’re talking about how to enjoy the holidays, eat in a way that feels good, and still stay aligned with your health goals—without restriction, obsession, or all-or-nothing thinking. You’ll learn how to: Re-center your holidays around connection, nature, and meaning—not just food Use a simple fiber-rich “pre-game” meal so you don’t show up to events starving Experiment with timed eating as a gentle boundary to prevent constant grazing Stay prepared with fiber-rich snacks (like my favorite Well Bean bars from Wellbean.com) to avoid “emergency” junk food Tap into the power of community and coaching so you don’t have to muscle through this season alone I’ll also share one of my favorite high-fiber, no-added-sugar snacks that crush chocolate cravings—Well Bean bars, which you can find at my personal link. They’re made from beans and nuts, with zero sugar, oil, or additives, and they’re a game-changer for satisfying sweet cravings in a way that supports your goals. If you’re craving deeper support and accountability this season, you can learn more about my Evolution Health group coaching and 1:1 options—or schedule a time to connect—at: www.evolution-health.co/schedule If you’re ready to feel proud of how you care for yourself this month—and walk into January without a reset or shame spiral—this episode is for you. SHOW NOTES: Learn about Evolution Health coaching: www.evolution-health.co/schedule Try Well Bean bars with my link:

“Nothing great is going to come from your comfort zone. Some days 30% is all you have—but if you give that 30%, that’s 100% of what you can do that day.” -Ash Solorio What if the most powerful “anti-aging” prescription for women in their 40s and beyond isn’t a cream or a supplement—but a barbell? In this episode, Kylie sits down with neighbor and friend Ash Solorio, Air Force veteran, former San Francisco 49ers cheerleader, and founder of GritRx, a fitness gear brand built around one core belief: grit is prescribed. Ash shares how strength became part of her identity from childhood dance classes to military training at 4 a.m., and what it really took to earn a spot as a professional cheerleader on Monday Night Football. Together, they break down why resistance training is non‑negotiable for women as we age—think bone density, balance, heart health, body composition, and staying active with your kids and grandkids. Ash offers practical, judgment‑free ways to start strength training (even if the weight room terrifies you), simple at-home movements, and recovery tips that help you feel strong instead of “old.” They also dive into the mindset side: why grit often looks like giving 30% on a hard day—if that’s 100% of what you’ve got. Inspired to get strong? Visit GritRx.com to grab Ash's beginner guides and gear, and use code GREENGLOW15 at checkout for 15% off to start your gritty journey today!

“You are not broken. Your body is simply responding to changing signals. When you lower inflammatory noise through daily choices—food, sleep, movement, and calming habits—you change your experience.” - Kylie Buckner, RN 💡 Show Summary Welcome back to the Green Glow Lifestyle Podcast with Kylie Buckner, RN, your guide to navigating perimenopause and beyond with knowledge, compassion, and practical tools. In this episode, Kylie breaks down the real science of why menopause can feel so intense — and how inflammation turns up the “volume” on symptoms like hot flashes, night sweats, brain fog, and mood swings. You’ll learn what’s happening inside your body, why the hormone dance in midlife is a little like a “second puberty,” and how lifestyle levers can help you reclaim balance. You’ll learn: 🌸 How declining estrogen and progesterone send “SOS” signals to your brain — and why FSH ramps up to keep reproduction alive as long as possible. 🧠 The critical role of estrogen in protecting heart health, bones, thyroid balance, and metabolism — and what happens when that protection fades. 🔥 What hs‑CRP is, and why tracking this simple blood test can help you measure and manage inflammation in real time. 🥦 Five science‑backed lifestyle levers that lower inflammation and ease menopause symptoms. 🌙 A gentle guide to improving sleep, calming cortisol, and breaking the hot flash–insomnia loop. 📈 How to use Kylie’s free 2‑Week Anti‑Inflammatory Tracker PDF to spot patterns, measure progress, and see the payoff of small daily changes. 📝 Episode Notes Mentioned in this episode: Free Download: [5 Anti‑Inflammatory Levers + 2‑Week Tracker PDF]  hs‑CRP (High‑Sensitivity C‑Reactive Protein) — a biomarker for chronic inflammation Ask your provider about adding this lab to your next check‑up. Email Kylie: kylie@greenglowlifestyle.com — share your micro‑wins, insights, or questions! Connect: Follow the show and share this episode with a friend navigating perimenopause or menopause. 🧭 Key Takeaways Menopause is natural — symptoms are modifiable. Estrogen loss increases inflammation, affecting your heart, bones, and thyroid. hs‑CRP is a powerful, underused biomarker for tracking inflammation. Start with one lifestyle lever, not all five — progress over perfection. Sleep, plant‑based foods, daily movement, and stress recovery change the signal your body hears.  

“Your nervous system isn’t the enemy—it’s your messenger.”  Host note: This episode is different—recorded in real time, in the middle of a very human week. It’s raw, tender, and grounded. I’m sharing the exact tools I’m using as I use them: naming activation, practicing somatic resets, and choosing “body first, then logistics.” If you’re in a sandwich season—caring for parents while raising little ones, building work you love while your body changes—you’re not alone. Attunement note: brief mention of a parent’s ER visit and hospital admission. Please take what serves your nervous system and leave the rest. We’ll breathe together and end with grounding. My hope is that hearing “life in motion,” not after the fact, helps you feel witnessed and resourced right where you are. Show description / summary In this raw, unedited episode, Kylie brings you into a real-time week of being “sandwiched” between roles and generations: full-time mom to Indigo during Halloween week, co-launching a new program with Cyrus, party planning, and fielding a late-night call that her mom has had a stroke. From ER coordination and family dynamics to perimenopause shifts and career momentum, she names the nervous system spikes—activation, overwhelm, survival mode—and walks you through the exact somatic tools she’s using to come back to center. You’ll hear why long-term therapy matters in moments like this, how to pre-decide 60-second and 5-minute resets, and how “body first, then logistics” changes everything. Kylie shares practical structures for crisis (family maps, decision deadlines, twice-daily updates), plus the mantra that’s saving her: I can be with what’s here without fixing what’s not mine. Along the way: spooky toothbrush kits, Alanis-level irony, and the reminder that joy is not disrespect—it’s a resource. If you’re caring for aging parents while raising little ones, building work you love while your body is changing, and holding space for everyone while wondering who’s holding you—you’re not alone. Breathe with Kylie, regulate together, and remember: you don’t need every answer. Just the next kind thing. Includes: guided breaths, somatic suggestions, practical scripts, and a lot of permission to be human.

“I’m now in my sixties and I feel better than I did in my twenties. I was burned out and inflamed—then I changed my lifestyle, my weight and cholesterol plummeted, my energy soared, and I got my joy back.” - Dr. Kim Scheuer Summary What if getting healthy felt joyful—and actually stuck? In this energizing conversation, Kylie sits down with Dr. Kim Scheuer, a board-certified family and lifestyle medicine physician, who transformed her own life at 47 and now helps patients do the same. From “Milky Way vegetarian” to whole-food plant-based, Kim shares how she effortlessly lost ~50 pounds, slashed cholesterol, built strength (hello, 100+ push-ups), improved bone density, and found more happiness than ever. She breaks down how personalized lifestyle medicine, smart labs in context, and community support can reverse chronic conditions, enable safe de-prescribing, and make healthy choices the easy choices. Expect practical strategies, inspiring stories, and plenty of joy. Topics covered Kim’s pivot to lifestyle medicine: weight loss, cholesterol drops, energy surge, stronger bones “Deprescribing” done right: when and how to reduce meds safely CRP and inflammation: why context matters (dental work, stress, timing) Protein and fiber on a plant-based diet: feeling full and strong without powders Strength “snacks”: habit-stacking push-ups to build daily muscle Sleep as a superpower: evening routines, screen boundaries, timing of meals Environmental design: pantry cleanouts, shopping the perimeter, candy-free checkout lanes Community as medicine: potlucks, “cook clubs,” Walk with a Doc, neighborhood ripple effects Growing your food anywhere: sprouts on a windowsill to full-on grow domes Kids and families: individualized nutrition across ages and stages Telemedicine access: longer visits, collaborative brain trust, care across 50 states (and growing) Resources mentioned The China Study — T. Colin Campbell Forks Over Knives (documentary) How Not to Die — Michael Greger, MD Walk with a Doc (community movement initiative) Four Leaf Guide (quick dietary “vital sign” assessment) Cronometer (nutrition tracking app) Lifestyle Telemedicine (book with Dr. Scheuer): Dr. Kim Scheuer at Lifestyle Telemedicine DOKS Lifestyle Medicine (Dr. Scheuer’s lifestyle medicine consult service): DOKS Lifestyle Medicine  

“Sleep isn’t a luxury; it’s your nightly anti-inflammatory treatment—especially when you set light, temperature, and timing on your side.” -Kylie Buckner, RN Show Summary: Sleep isn’t just “nice to have”—it’s your silent inflammation switch. In this bite-sized solo episode, nurse-coach Kylie Buckner, RN, MSN, explains why so many of us wake between 1–3 a.m., how even one choppy night can crank up inflammatory signals (IL‑6, TNF‑α, CRP), and the simple, science-backed levers that help you sleep deeper without overhauling your life. You’ll learn how to set your body clock with light, cool your nights with a smart “heat-drop” ritual, land your glucose smoothly before bed, and track real progress with any wearable. Kylie also shares a quick client vignette showing how tiny shifts led to an extra sleep cycle, lower resting heart rate, and calmer cravings in just 10 days. If hot flashes or night sweats are part of your story, she invites you to her Forks Over Knives webinar: Inflammation & Menopause—Turning Down the Heat. Webinar Registration:  Clic HERE to Watch the replay: Inflammation & Menopause—Turning Down the Heat (Forks Over Knives webinar) To join my Coaching program, book a discovery call  evolution-health.co/schedule Resources, Citations, and Further Reading Sleep, immunity, and inflammation Irwin MR. Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective. Annual Review of Psychology (2015). Besedovsky L, Lange T, Born J. Sleep and immune function. Pflügers Archiv (2012). Meier‑Ewert HK et al. Effect of sleep loss on C‑reactive protein. Journal of the American College of Cardiology (2004). Vgontzas AN et al. Sleep deprivation elevates interleukin‑6 and TNF‑α. Journal of Clinical Endocrinology & Metabolism (2004). Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. The Lancet (1999). Insulin resistance and systemic inflammation Donath MY, Shoelson SE. Type 2 diabetes as an inflammatory disease. Nature Reviews Immunology (2011). Hotamisligil GS. Inflammation and metabolic disorders. Nature (2006). Petersen MC, Shulman GI. Mechanisms of insulin action and resistance. Physiological Reviews (2018). Khambatta, C., & Barbaro, R. (2020). Mastering diabetes: The revolutionary method to reverse insulin resistance permanently in type 1, type 1.5, type 2, prediabetes, and gestational diabetes. Avery.  Nutrition and cardiovascular levers Ashor AW et al. Inorganic nitrate and blood pressure: systematic review and meta‑analysis. Journal of Nutrition (2013). Sacks FM et al. Dietary fats and cardiovascular disease: Presidential Advisory. Circulation (2017). Wearables and practical interpretation Walker M. Why We Sleep (overview for stages/architecture). Device blogs/guides (Oura, Fitbit, Apple Watch, WHOOP, Garmin) for understanding HRV, resting HR curves, sleep efficiency, and staging trends.

“When you stop ‘managing’ symptoms and start reversing inflammation, your body finally exhales—and your energy, sleep, and labs follow.”- Kylie Buckner, RN Episode Summary We kick off with spooky-season shenanigans (Ellie the Skelly is back!) and then slide into the good stuff: how to stop white-knuckling your symptoms and start reversing the root cause—systemic inflammation. Kylie (RN, MSN) and Cyrus (PhD in Nutritional Biochemistry) share the surprisingly fun, science-backed tools that help you sleep better, think clearer, and watch your blood sugar, blood pressure, cholesterol, and weight trend the right way. You’ll get their playful rebrand of “AI” (Anti-Inflammation), why nitrate-rich veggies are basically capes for your mitochondria, and how mindset and unresolved emotional patterns quietly steer your habits. PLUS a peek inside their new 12-month group program, The Inflammation Reset—built around the 3 Cs: Coaching, Course, and Community—so you can collect quick wins now and build results that actually stick. If you’re over fad fixes and into real physiology, this episode is your permission slip to think big, act slow, and glow up. Snag a discovery call: evolution-health.co/schedule