Green Glow Lifestyle

“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

“Not being afraid to stop medications day one—because you believe in your patient—is part of the work. When people change their lifestyle, blood pressure and blood sugar can improve fast. We get out ahead of it so they’re not overmedicated."- Dr. Niki Davis   Episode description Dr. Niki Davis, a board-certified family and lifestyle medicine physician, joins Kylie to share her journey from space shuttle engineer to “food-as-medicine” clinician. She explains how lifestyle medicine differs from traditional primary care, why longer telehealth visits unlock real behavior change, and how patients can safely reduce medications as health improves. They dig into practical, evidence-based strategies for cardiovascular health, the power of fiber, mindset, and community support—plus Dr. Davis’s favorite quick meals and a gorgeous Utah hike. Key takeaways Lifestyle medicine vs. traditional care: Longer, focused visits center on prevention, behavior change, and root-cause reversal—while still using labs and medications when needed. Deprescribing done safely: As patients improve diet and habits, blood pressure and glucose can drop quickly. Skilled clinicians proactively adjust meds to avoid overmedication. Your “why” drives consistency: Clarify goals (labs, energy, weight, function) and personal reasons (family, longevity, adventures) to navigate social pressure and marketing. Big rocks for heart health: A whole-food, plant-based pattern, daily movement, restorative sleep, stress management, strong social connections, and no tobacco. Cholesterol basics: Reducing saturated fat and dietary cholesterol (primarily from animal foods) lowers LDL; fiber helps remove excess cholesterol. Fiber is foundational: Most Americans fall short. Emphasize legumes, whole grains, fruits, and vegetables to support cardiometabolic health and the microbiome. Telemedicine advantages: Convenient access anywhere, no waiting room, and the ability to personalize guidance (even a “show me your pantry” moment). Progress over perfection: It’s a lifelong skillset—plan ahead, learn from lapses, and build supportive community (yes to plant-based potlucks and walking buddies). Sources and resources mentioned Lifestyle Telemedicine (Dr. Davis’s practice) https://lifestyletelemedicine.com Dr. Niki Davis bio https://lifestyletelemedicine.com/find-your-doctor/niki-davis/ Dr. Niki Davis personal site wwwdrnikidavis.com American College of Lifestyle Medicine (ACLM) https://lifestylemedicine.org/ The Starch Solution — John A. McDougall, MD (book) https://www.drmcdougall.com/books/the-starch-solution/ Dr. McDougall Program and recipes (including app) https://www.drmcdougall.com/ Ornish Lifestyle Medicine and heart disease reversal research https://www.ornish.com/ Caldwell B. Esselstyn Jr., MD—heart disease reversal resources https://www.dresselstyn.com/ TrueNorth Health Center (water-only fasting, plant-based care) https://www.healthpromoting.com/ Check out the products I love: Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed…. Well Your World Link: Make plant based meal prep even easier!! Like Chocolate? Check out WELLBEAN bars- all the decadence and fiber too!! Interested in coaching with me?!?!  www.evolution-health.co 💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time. 👉 Shop my Oliveda store here Lifestyle Telemedicine Practice: LifestyleTelemedicine.com

"Adaptability is the muscle, resilience is the strength, and wellness is the gift we grow when we choose to embrace change." – Kylie Buckner, RN Show Description Change is hard — especially when it disrupts our “systems” we’ve relied on for years. From upgrading an iPhone to learning new health apps, many Baby Boomers (and others, too!) feel overwhelmed by today’s fast pace of technology and lifestyle shifts. But what if these challenges aren’t just frustrations? What if they’re actually opportunities to build adaptability and resilience that empower us in every part of life? In this episode of the Green Glow Podcast, Ember shares the concept of The Boomer Dilemma — how it shows up across generations — and offers compassionate, practical ways to navigate change. You’ll learn why adaptability is like a muscle, how resilience grows from life’s disruptions, and how to use these qualities to fuel your modern wellness journey. This isn’t about tech or trends. It’s about strengthening who you are, at any age, so you can live with confidence, vitality, and presence. After listening, you’ll come away with: A clear understanding of what “The Boomer Dilemma” is and why it resonates across generations. Compassionate insight into how Baby Boomers, Gen X, Millennials, and Gen Z each approach change differently. Practical tools for building adaptability in everyday life. Why resilience matters — and how to strengthen it through “resilience reps.” How all of this connects back to health, wellness, and holistic living. An empowering reframe: change doesn’t have to break us, it can actually make us stronger. Recommended Further Reading  Resilience: Hard-Won Wisdom for Living a Better Life by Eric Greitens Option B: Facing Adversity, Building Resilience, and Finding Joy by Sheryl Sandberg & Adam Grant Grit: The Power of Passion and Perseverance by Angela Duckworth Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life by Dr. Susan David The Body Keeps the Score by Bessel van der Kolk  Yoga for Emotional Balance by Bo Forbes  Interested in coaching with me?!?!  www.evolution-health.co Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed…. Well Your World Link: https://wellbean.refr.cc/default/u/kyliemichelle73?s=stye&t=cp 💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time. 👉 Shop my Oliveda store here Telemedicine Practice: LifestyleTelemedicine.com

🌱 Episode Summary In this lively and heartfelt conversation, Kylie sits down with Chuck Carroll, host of the renowned Exam Room Podcast from the Physicians Committee for Responsible Medicine. Chuck opens up about his unique journey from radio producer to the "weight loss champion," his transition into a plant-based lifestyle, and his ongoing health challenges. With humor, vulnerability, and real talk, Chuck shares what he’s learned from interviewing leading doctors, researchers, and everyday heroes in the wellness space—and why community, compassion, and balance matter more than absolutes when it comes to health. From playful debates on olive oil to insights on navigating medical care with dignity and kindness, this conversation is equal parts hot goss and deep wisdom. 🔑 Key Takeaways No absolutes in nutrition: Context matters—foods like olive oil or nuts may be helpful for some but not others, depending on goals and conditions. Plant-based lifestyle as empowerment: Both Chuck and Kylie emphasize the stability and consistency of plants as a foundation for health, resilience, and energy. The importance of bedside manner: A doctor’s compassion and delivery can make all the difference in helping patients feel empowered instead of shamed. Community as medicine: Podcasts and live events like Wellness Weekend highlight the value of support systems for health and healing. Even “doing everything right” isn’t an insurance policy: A plant-based lifestyle can reduce risk, but genetics and environment still play a role. The focus is on risk reduction, not absolutes. Laughter + authenticity heal: Conversations, vulnerability, and a touch of humor (yes, even onion aversions and banter about “ash” in nutrition labels) are powerful forms of connection. 🔗 Resources + Mentions Chuck Carroll – Host of The Exam Room Podcast (Physicians Committee for Responsible Medicine) Physicians Committee for Responsible Medicine (PCRM) – Website Dr. Kim Williams on cholesterol and saturated fat: YOUTUBE  Dr. Will Bulsiewicz (Fiber Fueled) – Website Dr. Neal Barnard (Your Body in Balance) – Website Dr. Laurie Marbas – Plant Based Telehealth Wellness Weekend with Brenda Workman – Event Info & Tickets Chronometer Nutrition Tracker – chronometer.com   Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed…. Well Your World Link: https://wellbean.refr.cc/default/u/kyliemichelle73?s=stye&t=cp   Interested in coaching with me?!?!  www.evolution-health.co 💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time. 👉 Shop my Oliveda store here Telemedicine Practice: LifestyleTelemedicine.com

“We can’t control the world we live in, but we can control the products we use, the food we eat, and the choices we make for our health.” - Kylie Buckner, RN Are the everyday products in your home quietly fueling inflammation, hormone disruption, and chronic illness? In this episode, I dive deep into oxidative stress, toxins, and inflammation—and reveal how the chemicals in our food, household products, and skincare are impacting our health more than you think. I’ll cover: What oxidative stress and inflammation really are (and why they matter for chronic conditions) How the U.S. vs European Union regulate chemicals differently—and why health outcomes are proof it matters The rise in autoimmune and gut disorders (like celiac and endometriosis) and their links to pesticides & endocrine disruptors My personal journey with stage 4 endometriosis and the role toxins played in my healing Simple, practical steps you can take TODAY to reduce your toxic load—from your food to your skin to your household This isn’t about living in fear—it’s about empowering you with knowledge and giving your body the support it needs to thrive. 🌿 Special Feature: Oliveda — My Skincare & Wellness Store I’m thrilled to share that I’ve partnered with Oliveda, a German skincare and wellness company I truly love. Their products are: Vegan + EU regulated Antioxidant-rich (from olive leaves!) Waterless (super concentrated—no fillers) Eco-friendly glass packaging Science-backed, and they actually work—my fine lines are softening week by week 💚 In my Oliveda Store: take a free personal assessment quiz, find the best products for your skin and body, and for every 3 products you buy, you’ll get a 4th full-size product FREE—every time. 👉 Shop my Oliveda store here 🛠️ Resources & Links Mentioned in this Episode Environmental Working Group (EWG): https://www.ewg.org EWG Skin Deep Database: https://www.ewg.org/skindeep Think Dirty App: https://www.thinkdirtyapp.com EWG Clean 15 & Dirty Dozen Food Guide: https://www.ewg.org/foodnews EWG Guide to Healthy Cleaning: https://www.ewg.org/guides/cleaners EU Cosmetics Regulation: https://ec.europa.eu/growth/sectors/cosmetics/legislation_en FDA Cosmetics Laws (for U.S. comparison): https://www.fda.gov/cosmetics/cosmetics-laws-regulations NIH on Autoimmune Diseases: https://www.niaid.nih.gov/diseases-conditions/autoimmune-diseases Endocrine Society on EDCs: https://www.endocrine.org/topics/edc UNEP/WHO Endocrine Disruptors Report: https://www.unep.org/resources/state-science-endocrine-disrupting-chemicals National Geographic on Microplastics: https://www.nationalgeographic.org/encyclopedia/microplastics/ 🔗 Let’s Connect Subscribe to the podcast so you never miss an episode Share this episode with a friend who’s looking to clean up their lifestyle—you might just change their health future ❤️ ✨ Your body wants to heal. Give it less of the silent toxins weighing it down, and more of the nourishment it deserves.  

“On the other side of change, it’s easy. But you have to get through the crashing waves first. And it’s worth every ounce of effort it takes.” – Anthony Masiello Episode Description: In this inspiring episode of the Green Glow Lifestyle Podcast, Kylie Buckner sits down with Anthony Masiello, who went from being denied life insurance at 33 due to obesity and chronic illness, to completely turning his life around with a whole food plant-based lifestyle. Now, 20 years later, Anthony is not only thriving in his own health but helping thousands as the co-founder of Lifestyle Telemedicine. His story is a powerful reminder that transformation is possible and sustainable. What You’ll Learn in This Episode: How being denied life insurance became Anthony’s wake-up call. His journey of losing over 160 pounds and keeping the weight off for 20 years. The shift from diet mindset to true health mindset. Practical strategies for transitioning to a whole food plant-based lifestyle. How lifestyle medicine empowers patients to reverse chronic disease. The ripple effect of better health on family, children, and community. The founding of Lifestyle Telemedicine and how it’s bringing lifestyle-focused doctors to people everywhere. Resources & Links for Listeners Anthony’s Telemedicine Practice: LifestyleTelemedicine.com Lifestyle Telemedicine Phone Line: 888-420-7284 (yes, a real person answers!) Dr. Joel Fuhrman’s Book that launched Anthony’s transformation: Eat to Live Follow Lifestyle Telemedicine for Q&As, newsletters, and updates: YouTube (search “Lifestyle Telemedicine”) Instagram: @lifestyletelemedicine Facebook: Lifestyle Telemedicine   Looking for coaching with me?!?!  www.evolution-health.co Come see me at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- www.brendaworkmspeaks.com  Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….  

"Your body already knows how to sleep—you just need to remind your nervous system how to let go."- Kylie Buckner, RN Show Description: Struggling to fall asleep or stay asleep? You’re not alone. In this episode, I’ll show you how to activate your parasympathetic nervous system—the body’s natural “calm switch”—to ease anxiety, reduce stress, and invite restorative sleep. You’ll learn simple, science‑backed tools like mindful breathing, grounding rituals, and sensory cues that bring you out of your head and back into your body. From cutting off caffeine at the right time to creating mindful moments with aromatherapy and music, these are the exact strategies I use every day to support my own anxiety, improve sleep quality, and wake up refreshed. This episode is perfect for you if: ✓ You struggle with falling asleep or staying asleep ✓ Your mind races with worry and "what-ifs" ✓ You feel constantly "on edge" or overwhelmed ✓ You want natural, science-backed tools for managing stress ✓ You're tired of relying on medications or quick fixes ✓ You want to feel more present and grounded in your daily life Hit play and discover how to reclaim peaceful nights and calmer days, starting tonight. 🌙✨ Want coaching with me?? Visit www.evolution-health.co for more info!! Come see me in West Virginia in September at Wellness Weekend!! www.brendaworkmanspeaks/wellnessweekend To enjoy the benefits of antioxidants, stock up on Amla Green!! Use this link for an exclusive discount: www.amlagreen.com/greenglow References & Resources Scientific Research & Books Books: "The Body Keeps the Score" by Bessel van der Kolk - Excellent on trauma, nervous system, and body-based healing "Waking the Tiger" by Peter Levine - Foundational work on nervous system regulation "The Polyvagal Theory" by Stephen Porges - The science behind vagus nerve and parasympathetic activation "Why We Sleep" by Matthew Walker - Comprehensive research on sleep and nervous system recovery "Breath: The New Science of a Lost Art" by James Nestor - Deep dive into breathing techniques Key Research Studies: Journal of Clinical Medicine (2019) - "Effects of Parasympathetic Activation on Cortisol Levels" Frontiers in Psychology (2018) - "Vagus Nerve Stimulation and Mental Health" Sleep Medicine Reviews (2020) - "Autonomic Nervous System and Sleep Quality" Apps & Digital Resources Breathing & Meditation Apps: Insight Timer - Free meditation app with parasympathetic-focused sessions Breathe (iOS) - Simple breathing exercise reminders Calm - Sleep stories and breathing exercises Headspace - Guided meditations for anxiety and sleep Sleep Tracking: Sleep Cycle - Tracks sleep patterns and nervous system recovery Oura Ring - Monitors heart rate variability (HRV) as a marker of parasympathetic function Aromatherapy & Sensory Resources Essential Oil Companies: Plant Therapy - High-quality, affordable essential oils Rocky Mountain Oils - Therapeutic-grade oils with detailed usage guides Aura Cacia - Accessible aromatherapy products available in most health stores Specific Calming Scents to Look For: Lavender (most researched for anxiety/sleep) Bergamot (reduces cortisol) Chamomile (promotes relaxation) Sandalwood (grounding and calming) Ylang-ylang (reduces heart rate) Grounding & Earthing Resources Books: "Earthing: The Most Important Health Discovery Ever?" by Clinton Ober Research from Journal of Environmental and Public Health on earthing benefits Products: Earthing.com - Grounding mats and sheets for indoor use Ultimate Longevity - Grounding products with scientific backing Music & Sound Therapy Platforms: Spotify/Apple Music Playlists: Search "parasympathetic activation," "vagus nerve music," or "528 Hz healing" YouTube Channels: "Meditative Mind" - Healing frequencies "The Honest Guys" - Guided relaxations "Jason Stephenson" - Sleep meditations Specific Frequencies: 528 Hz (DNA repair frequency) 432 Hz (natural harmonic) Binaural beats for relaxation (8-10 Hz alpha waves) Cold Therapy Resources Books: "The Wim Hof Method" by Wim Hof - Breathing and cold exposure techniques "What Doesn't Kill Us" by Scott Carney - Science of cold adaptation Apps: Wim Hof Method App - Guided breathing and cold exposure protocols Professional Resources Find Practitioners: Psychology Today - Search for therapists specializing in somatic therapy or nervous system regulation International Association of Yoga Therapists - Find certified yoga therapists Somatic Experiencing International - Trauma-informed nervous system work Free Online Resources Websites: Polyvagal Institute (polyvagalinstitute.org) - Dr. Stephen Porges' research Trauma Research Foundation - Free resources on nervous system healing Greater Good Science Center (UC Berkeley) - Research-backed wellness practices YouTube Channels for Techniques: Sukie Baxter - Whole Body Revolution (nervous system education) Irene Lyon - Nervous system regulation techniques Peter Levine - Somatic experiencing exercises Simple Starting Points For Beginners: Download Insight Timer (free) and search "parasympathetic" Try lavender hand soap from any grocery store Set phone reminders for 4-7-8 breathing 3x daily Spend 10 minutes barefoot outside daily Dim lights 2 hours before bed For Those Ready to Go Deeper: Read "The Body Keeps the Score" Invest in a grounding mat for your workspace Try a 30-day breathing practice challenge Work with a somatic therapist Track HRV with an Oura ring or similar device

"Rewild your microbiome — get wild with it. Make your insides a thriving swamp pond." — Lauren Plunkett Show description Lauren Plunkett returns to the Green Glow Lifestyle Podcast to share practical, evidence-informed strategies for real-life health: from how fiber transforms insulin sensitivity to navigating insurance-covered diabetes care. As a registered dietitian and diabetes educator, Lauren explains why the "net carbs" shortcut can be misleading, how to use technology (CGMs) alongside nutrition, and simple budget-friendly tips to put whole, fiber-rich foods on your plate. She also explores a pro-aging approach to movement and strength, and why rewilding your gut is central to long-term wellbeing. This episode blends clinical insight with down-to-earth how-tos — whether you’re managing diabetes, caring for an aging parent, or simply want to feel more energized and resilient. Resources mentioned: Lauren’s practice (book via Nourish or visit laurenplunkett.com), Medicare/insurance coverage for diabetes education, and the Plants for the Prevention of Disease (P-POD) conference. What you'll get from this episode Clear, practical guidance on why fiber—not “net carbs”—matters for insulin sensitivity How to access dietitian and diabetes education through insurance and Medicare Easy, budget-friendly food strategies (dollar-store beans, simple chili, farmer’s market tips) How CGMs and virtual RD care can accelerate glucose and A1C goals The “rewilding” analogy for restoring gut biodiversity and overall health Pro-aging tips: strength training, movement, and lifestyle choices for longevity To connect with Lauren: www.laurenplunkett.com IG: @laurenplunketthealth Click HERE to find out if you can get insurance covered visits with Lauren To learn more about the PPOD virtual and in person conference, visit: https://www.preventionofdisease.org/ Come see Kylie at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- www.brendaworkmspeaks.com  Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

“We get more of an owner’s manual for our blenders and kitchen appliances than we do for our bodies. Once you understand the code of insulin resistance, you can start to see how the right foods and lifestyle habits literally unlock your body’s potential.” — Kylie Buckner, RN In this episode of Green Glow Podcast, Kylie Buckner, RN, dives deep into one of today’s fastest‑growing health challenges: insulin resistance and prediabetes in younger adults. A new study published in JAMA Network Open found that prediabetes significantly raises mortality risk in adults aged 20 to 54 — but the good news is that insulin resistance is highly modifiable. Kylie explains exactly what insulin resistance is, why it matters, how to recognize the early warning signs, and the proven nutrition and lifestyle strategies that help reverse it. You’ll also hear inspiring client stories that show how fiber‑first meals, simple movement, and consistent habits can transform blood sugar, energy, and long‑term health. This episode is your “owner’s manual” for understanding and reversing insulin resistance. ✅ What you’ll learn in this episode Why prediabetes is showing up more often in people in their 20s, 30s, and 40s What insulin resistance is — and why it’s about more than just blood sugar The role of dietary fat, fiber, and refined foods in how your body uses glucose The most important biomarkers to check (glucose, A1C, blood pressure, cholesterol, weight) and how they form a spectrum of insulin resistance Practical, real‑life food and lifestyle strategies to lower insulin resistance quickly Inspiring success stories of clients who reversed prediabetes and improved energy in just months Why “diet and exercise” advice from the doctor is vague — and how to translate it into clear, doable steps The importance of lifestyle medicine and where to find board‑certified providers who focus on prevention and reversal This podcast is educational and not medical advice. Please work with your healthcare provider for personalized care.” Show notes links to include: Article from JAMA Network Open: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2837340 EurekAlert study summary: https://www.eurekalert.org/news-releases/1093730 University at Buffalo summary: https://www.buffalo.edu/alumni/at-buffalo.host.html/content/shared/university/news/news-center-releases/2025/08/Prediabetes-mortality-link-younger-adults.detail.html ADA Standards of Care in Diabetes—2025: https://diabetes.org/newsroom/press-releases/american-diabetes-association-releases-standards-care-diabetes-2025   If you liked what you heard today, email me at kylie@greenglowlifestyle.com to share feedback and results you’ve achieved!! Interested in coaching with me?!?!  www.evolution-health.co Come see me at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV- https://www.brendaworkmanspeaks.com/wellness-weekend Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

"Nutritional integrity is about staying rooted in who you are and how you want to feel." - Kylie Buckner In this episode of the Green Glow Lifestyle Podcast, host Kylie Buckner delves into the transformative concept of Nutritional Integrity. Discover how making aligned food choices can enhance your energy and wellbeing, even when life gets hectic. Kylie shares personal stories and practical tips to help you shift from willpower to alignment, emphasizing that true nourishment is about intention, not perfection. Tune in to learn how to honor your body and maintain your glow through sustainable, mindful eating habits. Grab your favorite beverage and join us for an inspiring conversation that could become your new superpower. Here are some key takeaways from today’s episode: Understanding Nutritional Integrity: Learn how making food choices aligned with your values can enhance your energy and wellbeing. Shift from Willpower to Alignment: Discover why alignment, not willpower, is key to sustainable nourishment. Practical Tips for Everyday Life: Gain insights into batch cooking, pre-decision freedom, and creating a supportive food environment. Rituals and Mindset Shifts: Explore how simple rituals and mindset shifts can transform your relationship with food. Handling Vulnerable Moments: Find out how to navigate challenging times with grace and self-compassion.   Looking for coaching with me?!?!  www.evolution-health.co Come see me at the following events: Thrive Alive Festival: Sept 18-22, Kansas City- www.thrivealivefest.com Wellness Weekend: Sept 26-27, Canaan Valley Resort, WV-https://www.brendaworkmanspeaks.com/wellness-weekend Get your anti-inflammatory antioxidant power here- www.amlagreen.com/greenglow To update your fitness gear, check out www.gritrx.com, where GRIT is prescribed….

“I wanted to get on top of the rooftop with a megaphone and say, it’s the food, people, it’s the food.” -Brenda Workman Show Description: In this inspiring episode of the Green Glow Podcast, host Kylie Buckner sits down with Brenda Workman—plant-based nutrition advocate, Food for Life coach, and founder of BrendaWorkmanSpeaks.com. Brenda shares her powerful personal journey from decades of yo-yo dieting and chronic health issues to vibrant health and a new career as a wellness educator. Discover how a plant-based lifestyle transformed her life, the resources that guided her, and how she’s now building a thriving wellness community in West Virginia and beyond. Plus, get the inside scoop on the upcoming Wellness Weekend event and practical tips for anyone curious about plant-based living. Key Takeaways: Brenda’s health transformation: how switching to a plant-based diet helped her lose 60 pounds, reverse high blood pressure, and get off cholesterol medication after 25 years. The emotional and psychological side of dieting, food cravings, and self-acceptance. The pivotal role of a supportive doctor and the importance of patient empowerment. Brenda’s favorite resources: documentaries, books, and plant-based experts that inspired her journey. Simple, practical advice for starting a plant-based lifestyle—keep it easy, repeat meals, and be kind to yourself. The power of community: Brenda’s work in West Virginia, from library classes to staff development and state fair demos. Details on the annual Wellness Weekend event The importance of sharing success stories and building supportive networks. How plant-based living can benefit families and future generations. Show Notes Brenda Workman’s Website & Events: Brenda Workman Speaks  Wellness Weekend Event Details  Documentaries: Forks Over Knives What the Health Courses & Certifications: Food for Life Program (PCRM) Plant-Based Nutrition Certificate (Cornell) Forks Over Knives Cooking Course Recipe & Community Resources: Forks Over Knives Recipes & Success Stories Forks Over Knives App Brenda’s YouTube Channel: Brenda Workman Cooks Plants Other Mentions: The Exam Room Podcast with Chuck Carroll Today Show Feature on Brenda Workman Kylie's recommendations: For coaching: www.evolution-health.co www.GritRX.com Amla Green antioxidant rich tea: www.amlagreen.com

"Antioxidants are the secret sauce for healthy aging, glowing skin, and long-term wellness." Are you ready to discover how to give your cells a real “cup of youth”? In this episode of the Green Glow Podcast, we’re diving deep into the science of antioxidants and the ORAC scale. Learn how these plant-powered nutrients protect your cells, fight inflammation, and help you feel your best from the inside out. Plus, get practical, oil-free, plant-based tips and recipes—including my favorite chocolate covered cherry smoothie—to help you easily boost your antioxidant intake every day! In this episode, you’ll learn: What antioxidants are and why they’re essential for cellular health and longevity How free radicals cause damage and accelerate aging (and how to stop them!) The science behind the ORAC scale and how it measures antioxidant power in foods Surprising high-ORAC foods (hint: herbs and spices are superstars!) The connection between antioxidants, inflammation, and disease prevention Easy, oil-free, plant-based ways to add more antioxidants to your daily meals How to take on the “15 Antioxidant-Rich Foods Per Week” challenge My favorite chocolate covered cherry smoothie recipe for a delicious antioxidant boost Tips for building a colorful, antioxidant-rich diet for glowing skin and vibrant health References & Easy Reads Harvard T.H. Chan School of Public Health – Antioxidants: Beyond the Hype Cleveland Clinic – What Are Antioxidants? USDA ORAC Database (archived) (Note: The USDA no longer updates this, but it’s still a great reference for food values!) California State University, Northridge – ORAC Value of Foods Touchstone Essentials – Top 100 High ORAC Value Foods Dr. Michael Greger, NutritionFacts.org – Antioxidants Ready to start adding more antioxidant rich amla gooseberry into your life? Shop here for Amla Green Powder- there’s many flavors to choose from and just a scoop or two a day will make a difference in your cells!! www.amlagreen.com/greenglow Learn more about how to reduce your exposure to free radicals in your personal shopping habits- visit the Environmental Working Group at  www.ewg.org or download their app to start learning more!! VIsit www.gritrx to check out Ash's fitness challenge! For coaching with me, visit www.evolution-health.co so we can get you your best health ever! Upcoming events:  Thrive Alive Festival Sept. 18-22 Kansas City  www.thrivealivefest.com Wellness Weekend Canaan Valley Resort - Davis WV September 26-27 https://www.brendaworkmanspeaks.com/wellness-weekend Hope to see you there!!

“Fitness can be part of your self-care. Making movement a part of your life is really supportive—not just for your energy and mood, but for your sleep, your health, and your happiness. And the best part? It can be fun, too.”   Ready to make fitness your new favorite “F word”? In this episode, Kylie Buckner breaks down how movement can be joyful, approachable, and transformative—no gym membership or hours of free time required. Whether you’re just starting out or looking to uplevel your routine, you’ll find practical tips, science-backed motivation, and plenty of encouragement to help you feel stronger, more energetic, and truly resilient. In this episode, you’ll discover: Why connecting with your personal “why” is the key to lasting motivation How to overcome common barriers like time, intimidation, and not knowing where to start The powerful benefits of both cardio and resistance exercise for your heart, bones, muscles, and metabolism Simple, at-home resistance moves and functional fitness ideas using everyday items How combining cardio and resistance training can help reverse insulin resistance and boost overall wellness The importance of consistency over perfection—and how to make movement a fun, regular part of your life No matter your starting point, this episode will inspire you to find movement that brings you joy and fits your lifestyle. Tune in and get ready to sweat a little, learn a lot, and discover how fitness can light up your path to a healthier, happier you!   To learn more about coaching with Kylie, visit www.evolution-health.co Join me at Thrive Alive Festival September 18-22- www.thrivealivefest.com Shop for some of my favorite fitness gear or sign up for Ash's challenge: www.gritrx.com For the ultimate antioxidant boost to cut inflammation, visit www.amlagreen.com/greenglow  

"This isn't just about your bathroom habits. This is about your immune system, your brain function, your ability to age gracefully, your mood stability. Literally everything is connected to the fiber intake in your body." Summary: In this episode of the Green Glow Lifestyle Podcast, Kylie Buckner dives deep into her favorite F-word—fiber! Discover why fiber is the unsung hero of nutrition, how it fuels your 38 trillion gut bacteria, and why most people are getting less than half of what they need. Kylie breaks down the difference between soluble and insoluble fiber, reveals how a diverse plant-based diet can transform your gut health, and shares practical tips for boosting your fiber intake without the bloat. Plus, she challenges you to the 30-plant challenge and explains how tracking your plant diversity can supercharge your immunity, mood, and longevity. If you’re ready to ditch the fads and focus on what really works, this episode is your ultimate guide to making fiber your favorite F-word, too. In this episode, you’ll learn: Why fiber is the most overlooked nutrient for total-body health The difference between soluble and insoluble fiber—and why you need both How fiber feeds your gut microbiome and boosts immunity, mood, and longevity Simple, actionable ways to increase your fiber intake without digestive discomfort The science behind the “30-plant challenge” and how to make it fun Easy fiber-boosting hacks and plant-based swaps for every meal How to track your plant diversity and why it matters more than calories Ready to transform your health from the inside out? Tune in and make fiber your favorite F-word, too!   Sources: McDonald D, Hyde E, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204. https://pubmed.ncbi.nlm.nih.gov/29795809/ Looking for a good read? Check out my favorite books on gut health: “Fiber Fueled”- Dr. Will Bulsiewicz “The Microbiome Solution”- by Dr. Robynne Chutkan   Want to work with me? www.evolution-health.co Come meet me at the Thrive Alive Festival September 18-22 www.thrivealivefest.com Shop at www.amlagreen.com/greenglow to optimize your cellular longevity through antioxidant power

"Birthdays are always a moment for reflection, aren't they? We look back at the year that's passed and maybe think about where we are now and even possibly dream about where we're headed. And for me this year, my birthday has really brought into focus something that I've been thinking a lot about, which is change and transition." In this heartfelt solo episode of The Green Glow Lifestyle, host Kylie Buckner celebrates her birthday with a candid reflection on change, transition, and the mindset challenges that come with growth. Kylie opens up about recent shifts in her own life—including the bittersweet departure of her co-host Lauren—and explores why our brains are wired to resist change, even when it’s for our own good. She shares personal stories, practical tips for embracing new habits, and the importance of self-compassion during times of transition. Listeners will learn how to approach change with curiosity, take small steps toward big shifts, and give themselves permission to rest and reset. Whether you’re navigating a major life change or simply looking to build healthier habits, this episode offers encouragement, wisdom, and a gentle reminder to treat yourself with kindness along the way.   Connect with Lauren Plunkett, RD here: https://www.lpnutritionconsulting.com/ IG- @Laurenplunketthealth Other resources: Thrive Alive Festival, September 28-22: www.thrivealivefest.com For Coaching with Kylie: www.evolution-health.co/discover To learn more about the anti-oxidant power of Amla Green, Visit www.amlagreen.com/greenglow    

Show Notes: Lighten Up & Thrive! Festivals, Fun, and the Power of Sober Connection with Erin McIntosh Ready to trade science for celebration? In this special bonus episode, Kylie welcomes her vibrant friend and wellness innovator, Erin McIntosh, for a conversation that’s all about joy, connection, and living your best life—no substances required! After a deep dive into mitochondrial health earlier this week, we’re flipping the script and bringing you a dose of pure fun. Erin shares her journey as the founder of Whoop Life, a movement dedicated to helping people “get high on life” through authentic connection, play, and the magic of sober events. From silent discos and improv games to nature hikes and heartfelt conversations, Erin’s events prove you don’t need alcohol or drugs to have an unforgettable time. We talk about the power of presence, the healing that comes from being seen and heard, and how adults can rediscover the childlike joy of simply being together. Erin’s unique approach blends laughter, movement, and deep reflection—think summer camp meets wellness retreat, with a dash of music festival energy. And here’s the big news: Erin and Kylie are teaming up for the Thrive Alive Festival this September! Imagine four days on a gorgeous 250-acre summer camp just outside Kansas City, packed with live music (hello, Mike Love and Paul Izak!), keynote speakers, yoga, kayaking, bonfires, plant-based feasts, and a community of like-minded souls—all in a substance-free, vegan-friendly environment. Whether you’re sober-curious, plant-based, or just craving a new kind of festival experience, this is your invitation to join us. Why listen? Discover how to have more fun, more connection, and more presence—no hangover required. Get the inside scoop on Thrive Alive Festival: what to expect, who’s coming, and why you’ll want to be there. Hear about the power of authentic relating, silent discos, and why “glamping” might be your new favorite way to camp. Find out how to join the movement and meet your tribe—whether you come solo, with friends, or bring the whole family. Ready to thrive? Check out thrivealivefest.com for tickets, details, and the full lineup. Spots are limited and this event will sell out—so grab your ticket, pack your dancing shoes, and come meet us under the stars! Links & Resources: Thrive Alive Festival Website Thrive Alive Fest on Instagram Whoop Life (Erin’s Sober Events & Silent Discos) If you love the Green Glow Podcast, you’ll love this festival. Come say hi, dance with us, and experience the magic of community, music, and wellness—together. See you at Thrive Alive!