Living Simpler with Amy Mewborn

I'll create comprehensive show notes for this episode. Let me first retrieve any additional context from the workflow. Perfect! I have the complete episode transcript. Now I'll create comprehensive, engaging show notes for "Healing From Mold Exposure" optimized for Libsyn, Spotify, and Apple Podcasts. Healing From Mold Exposure Living Simpler Podcast Episode Summary In this powerful and deeply personal episode, host Amy Mewborn shares her transformative journey from a terrifying health crisis to complete recovery—and how she discovered that mold exposure, not autoimmune disease, was the real culprit. What began in March 2023 as unexplained fatigue escalated into severe physical symptoms: swollen hands and ankles, debilitating brain fog, unexplained blood pressure spikes, and eventually a trip to the ICU with stroke-level blood pressure. After a year and a half of medical appointments, Amy received a diagnosis of MOG antibody disease—an autoimmune condition affecting the nervous system. But Amy knew something was missing from the picture. The turning point came when she discovered black mold in an Airbnb shower in Miami, just days after symptoms dramatically worsened. This discovery unlocked the entire puzzle: invisible mold exposure had been silently triggering a cascade of immune and inflammatory responses in her body. In this episode, Amy doesn't just share her story—she reveals the exact, science-backed protocol she used to safely clear mold toxins from her body and rebuild her health. Most importantly, she exposes the critical mistakes most people make during detoxification that actually make things worse, and provides a clear, five-step roadmap for anyone suspecting mold exposure. This is a must-listen episode for anyone experiencing unexplained chronic fatigue, brain fog, neurological symptoms, hormone disruption, or mysterious autoimmune-like responses—especially if traditional medicine hasn't provided answers. Key Topics Discussed The Hidden Danger of Mold: Why mold is far more dangerous than most people realize, and how it goes undiagnosed in traditional medicine Mycotoxins Explained: What mycotoxins are, which mold species are most toxic (Stachybotrys/black mold, Aspergillus, Penicillium), and how they affect mitochondrial function and immune regulation How Mold Triggers Autoimmunity: The connection between chronic mold exposure and autoimmune disease, including research on natural killer cells and T-cell dysfunction The Cascade of Mold Symptoms: Brain fog, neuroinflammation, memory loss, mood disturbances, chronic fatigue, hormone disruption, neurological symptoms, and vascular instability Why Traditional Detox Fails: The critical difference between detoxification and elimination, and why jumping into binders without proper preparation triggers Herxheimer reactions The Five-Step Mold Recovery Protocol: Step 1: Test Your Environment – IRMI and HERTSMI-2 testing for mold assessment Step 2: Support Drainage Before Detox – Hydration, lymphatic movement, liver support, bile flow optimization Step 3: Regulate Your Nervous System – Breathwork, cold exposure, sleep optimization, circadian rhythm restoration Step 4: Introduce Binders Strategically – Activated charcoal and bentonite clay used appropriately Step 5: Get Professional Support – The importance of mold-literate practitioners and community Lymphatic System Support Techniques: Hydration: 80-100 oz of filtered water daily with minerals Gentle rebounding and dry brushing Castor oil packs (3-4 times weekly) Daily gentle movement (walks, stretching, light yoga) Liver & Bile Support: N-acetylcysteine (NAC) for Phase 2 liver detoxification Liposomal glutathione Food-based bile supporters: beets, dandelion greens, arugula, bitter herbs Bitters and phosphocoline for gallbladder function Nervous System Retraining: Box breathing and extended exhale techniques Contrast showers for stress tolerance retraining Morning sunlight exposure Magnesium glycinate for sleep support Screen-free downtime for nervous system reset The Role of Emotional Processing: Journaling, allowing grief to move through, and reframing your relationship with your body Common Mold Recovery Mistakes: Starting binders too early without drainage support Assuming binders alone will solve the problem Ignoring environmental mold while trying to detox the body Following a one-size-fits-all protocol instead of personalizing Believing your body has failed you (shifting from shame to partnership) Why Mold Recovery Isn't One-Size-Fits-All: Individual genetics, immune profile, toxin load, and detoxification capacity all influence recovery The Nervous System Connection: How mycotoxins dysregulate the vagus nerve and HPA axis, keeping the body in chronic hypervigilance Notable Moments & Powerful Quotes Amy's Health Crisis: Amy shares the moment she realized something was seriously wrong—waking up unable to fit into her flip flops, looking at her swollen hands on her desk and not recognizing them as her own. She describes the terror of receiving an autoimmune diagnosis while in the ICU with stroke-level blood pressure. The Discovery: The pivotal moment when Amy found black mold in the Airbnb shower in Miami and finally understood why her body had been reacting so severely for over a year. Key Insights from Amy: "My body was not broken. It was reacting to a real ongoing threat, and when I understood that I could finally start to heal." "Detox is not the same as elimination. You can't just pull toxins out of the body without first ensuring your detox pathways are open and functioning." "More can be the very thing that stops healing in its tracks." "Mold isn't just a toxin problem. It's a nervous system problem too." "My body wasn't failing. It was protecting me. It was signaling that something was wrong even when the outside world didn't see it." "Healing from mold isn't linear. It responds to presence, to wisdom, to sequence—when the right systems are supported in the right order." "You're not broken. You're not too sensitive, you're not overreacting. Your body is responding to something real, and there are real tools to help you recover." The Science Behind Mold Exposure Amy explains the science with clarity: Mycotoxin Circulation: Mycotoxins don't stay localized in sinuses or lungs—they circulate throughout the body, bind to fat tissue, cross the blood-brain barrier, impair liver detoxification, and inflame the gut lining. Immune Dysregulation: Research has shown that chronic mold exposure impairs natural killer cell activity and dysregulates T-cell balance—both critical for immune defense. Mitochondrial Impact: Mycotoxins interfere with mitochondrial function, directly impairing your cells' ability to produce energy. Neurological Effects: Mold affects neurological pathways, contributing to memory loss, mood disturbances, and neuroinflammation. The Autoimmune Connection: In genetically predisposed individuals, mold exposure can "light a match under a genetically loaded immune system and trigger autoimmunity." Why This Episode Matters If you're experiencing: Chronic fatigue that doesn't improve with rest Unexplained brain fog or neurological symptoms Sudden swelling, joint pain, or vascular changes Autoimmune-like symptoms Hormone disruption Mood changes or anxiety without clear cause Immune instability ...and traditional medicine has let you down, this episode could be the missing puzzle piece. Amy's protocol is backed by both research and her own dramatic recovery, making it actionable and credible. Call to Action If you're resonating with Amy's story and ready to explore your own mold exposure and healing: ✨ Join the Living Simpler Collective – Access real protocols, real-time troubleshooting, and the community support that makes healing faster, safer, and more sustainable. https://living-simpler.com/collective/ ✨ Start with awareness – Test your environment, listen to your body's signals, and begin supporting your drainage pathways today. ✨ Work with a practitioner – Don't navigate this alone. A mold-literate coach or functional medicine practitioner can personalize your protocol. Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn   Additional Resources Mentioned IRMI Testing – Indoor air quality testing for mold assessment HERTSMI-2 Testing – Environmental mold testing Key Supplements: N-acetylcysteine (NAC) Liposomal glutathione Magnesium glycinate Activated charcoal (binders) Bentonite clay (binders) Phosphocoline (bile support) Foods for Bile & Liver Support: Beets Dandelion greens Arugula Bitter herbs Episode Tags #MoldExposure #MoldIllness #Mycotoxins #MoldToxicity #DetoxProtocol #AutoimmuneDisease #ChronicFatigue #BrainFog #LymphaticHealth #HolisticHealth #FunctionalMedicine #NervousSystemHealing #HealthRecovery #LivingSimpler #AmyMewborn This episode is a powerful reminder that your body isn't broken—it's signaling when something is wrong. Recovery is possible, healing is real, and you don't have to do it alone.

I'll create comprehensive show notes for this episode. Let me structure this information according to your specifications. Ep 25 - Choosing Your Intention and Word for the Year 2026 and the Question That Simplifies Everything Episode Summary In this foundational episode, host Amy Mewborn dives deep into her personal intention-setting process for 2026, centered around one powerful word: simpler. Rather than pursuing resolutions focused on productivity or self-improvement, Amy shares a refreshingly honest perspective on reducing complexity in all areas of life—from business operations to daily habits. She introduces the transformative question that has become her North Star for decision-making: "Does this nourish me?" This episode serves as both a personal manifesto and a practical guide for listeners seeking to simplify their own lives without sacrificing growth or ambition. Key Topics Discussed The Power of Choosing One Word: Why "simpler" (not "smaller" or "slower") became Amy's guiding principle for 2026 The Nourishment Question: How asking "Does this nourish me?" replaces guilt with clarity in decision-making Complexity as Hidden Cost: Understanding how unchecked complexity drains energy, presence, health, and joy Ins and Outs Framework: Practical systems of support that make it easier to say yes to what nourishes you and no to what drains you Health-Centered Habits: Movement practices: Pilates, weights, and daily outdoor walks Sleep as non-negotiable foundation Nutrition optimization with emphasis on protein Circadian rhythm support through morning light exposure Environmental simplification (natural fabrics, clean water, red light therapy) What to Release: Excessive screen time, unnecessary commitments, toxic beauty products, fragrance toxins, LED light exposure, obligation-based decisions Simplifying Business Operations: Using automation and AI intentionally, hiring support, creating templates, and setting boundaries around screen time Simpler ≠ Smaller: Clarifying that simplicity is about intentionality, not restriction Sustainable Success: Building systems that support your life rather than compete with it The Practice of Simplicity: Understanding that simpler is an ongoing series of small, quiet choices—not something you achieve once Notable Moments & Insights "Complexity disguised itself as growth." Amy reveals how more platforms, tools, subscriptions, and offers felt like progress but actually created unsustainable demands on her energy and presence. The Transformative Question: "Does this nourish me? Not, is this impressive? Not, will this make other people happy? Not, does this look good on paper?" This single question removes guilt and replaces it with clarity, making it easier to honor boundaries and make aligned decisions. On Support & Self-Respect: "I am allowing myself support in this season, hormone support, lymphatic support tools like Red Light, not because something is wrong with me, but because I respect my body enough to help it. I am not interested in struggling just to prove that I can." Reframing Simplicity: "Simpler does not mean your life gets smaller. It does not mean you stop wanting more. It means you get more intentional about what you allow in." Relief as Your Guide: "Letting those things go did not feel restrictive. It felt like relief, and that is how I know I am on the right path." Business Updates & New Projects Coming Amy shares exciting developments in her work, all built around the same nourishment philosophy: The Living Simpler Collective - A community space for women seeking health support without overwhelm; guidance, community, and tools designed to make life and health feel easier The Living Simpler App - Coming soon with simple goals, simple habits, simple tracking, and simple support; designed to consolidate health and self-awareness in one calm space rather than across a dozen apps Fitness Marketing Made Easy - A program designed to help studio owners streamline their marketing strategies without added complexity, allowing them to focus on clients and life Studio in A Box - Continuing work helping women open profitable, aligned studios without burning out Raya Coaching - Maintaining real-person, real-body coaching connections alongside digital systems Amy's Personal Investment: She notes that she's invested tens of thousands of dollars and hundreds of hours into building these systems so her clients don't have to, reflecting her commitment to practical simplicity. Practical Takeaways for Listeners ✨ Your "Ins" (What to Embrace): Regular strength training (Pilates, weights) Daily outdoor movement Morning light exposure for circadian rhythm support Consistent, early bedtime Adequate protein daily Meal prep for future-you support Natural fiber clothing and bedding Clean water and hydration Intentional support tools (lymphatic massage, red light therapy, HRT when appropriate) ✨ Your "Outs" (What to Release): Excessive screen time All-day computer work without breaks Late nights and sleep disruption Prioritizing work over body health Synthetic fabrics and toxins Chemical-laden skincare and fragrance LED lights late in the evening Late dinners competing with sleep Obligation-based yes answers System overcomplication The Central Philosophy Amy emphasizes that this episode is not about perfectionism or dramatic life overhauls. Instead, it's about: Listening closely to what your body and nervous system are telling you Paying attention to what gives energy vs. drains it Choosing intentionally rather than by default or obligation Building slowly with more space, support, health, and presence A Message of Permission & Wisdom Amy concludes with powerful affirmations for listeners: "You are not behind." "If you are craving a simpler life, you are not failing." "If you need things to feel easier, wanting simplicity is not a weakness. It is wisdom." She challenges listeners with reflection questions: "What does simpler mean to you?" and leaves them with the recurring question to apply to every decision: "Does this nourish you?" Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Subscribe to The Living Simpler Podcast for more conversations on building health, presence, and intentional living without overwhelm. New episodes drop weekly.

In this enlightening conversation, host Amy Mewborn sits down with functional health coach and wellness entrepreneur Erin Trier to discuss the transformative power of functional health and bioindividuality. Erin shares her personal health journey—from being an athlete and fitness enthusiast to struggling with debilitating anxiety, low energy, and postpartum challenges that traditional medicine couldn't address. Through her exploration of functional health, Erin discovered that the conventional "eat less, work out harder" mentality doesn't work for everyone, especially as women navigate hormonal changes in their 30s, 40s, and beyond. This episode challenges the one-size-fits-all approach to health and offers practical, actionable advice for women ready to take control of their wellness. KEY TOPICS DISCUSSED The Limitations of Traditional Medicine: How conventional healthcare is reactive and symptom-focused rather than proactive and root-cause oriented Bioindividuality: Understanding that every person's body is unique and requires personalized health protocols based on their individual physiology, genetics, lifestyle, and environment The Hormone Health Gap: Why traditional doctors often miss critical hormone testing (cortisol, sex hormones) and how this affects women's health, energy, and metabolic function Lab Testing: Normal vs. Optimal: The crucial difference between conventional "normal range" lab results (measured against sick populations) and functional health's "optimal range" testing The Midlife Health Transition: Why strategies that worked in your 20s and 30s often fail in your 40s and 50s, and how to adapt your health approach accordingly The Stressed-Out Woman Narrative: Breaking free from the "do more, try harder, grind forever" mentality that drains energy and disrupts hormonal balance Nervous System Health: How chronic stress and the sympathetic "fight or flight" state impacts weight, symptoms, and overall wellness Low-Tox Living: Practical, non-overwhelming ways to reduce toxic exposure through personal care products, home cleaning products, and environmental factors Endocrine Disrupting Chemicals (EDCs): How everyday products affect hormone health, especially in young girls entering puberty Functional Health vs. Siloed Specialties: Why a "spider web" view of the body (where all systems are interconnected) is essential for true healing NOTABLE GUESTS & KEY MOMENTS Guest: Erin Trier Functional Health Coach | Wellness Educator | Advocate for Women's Health Erin brings over 12 years of coaching experience and deep expertise in functional health and bioindividuality. A mother of four, Erin's passion for personalized health comes from her own transformative journey and her commitment to supporting her son, who has Tuberous Sclerosis Complex (TSC), a rare genetic disorder. Her mission is to normalize conversations around health, especially for women in the midlife season, and to equip women with the knowledge to make empowered health decisions. Key Moments & Quotes: Erin's Health Crisis: "I was walking around with a weighted blanket...I had no energy, very low motivation, and it felt like who I was and what I had always known of myself to show up in my life was not there anymore." The Turning Point: After her fourth pregnancy, Erin realized that everything she'd been doing to maintain her health was no longer working, prompting her to dive into functional health education. The Body as a Spider Web: Erin's powerful analogy that the body is interconnected—"nothing happens in isolation. The body is a spider web and all of our organs are working together." Breaking the "Sick People" Lab Standard: Amy's revelation: "When you go to a traditional doctor and run a lab, you are being measured against all the other people that ran that lab in the traditional medical space...you are being measured in the normal range against other sick people, not against what's optimal." The "Whiny Woman" Label: The discussion references Dr. Sarah Gottfried's experience where perimenopause and hormone-related symptoms were dismissed as "WW" (whiny woman) in medical settings. Amy's Cardiologist Story: Amy shares how she visited a cardiologist for 18 months with elevated blood pressure, but they never ran hormone labs—missing that estrogen depletion was the root cause. Information Overload Warning: The hosts discuss how social media and influencer culture lead women to take 30-40 supplements daily without understanding their actual needs, spending hundreds of dollars monthly on ineffective supplementation. Perimenopause Starts Early: Erin reveals that women can start entering perimenopause as early as their mid-30s—much earlier than most realize. The Scented Candle Awakening: A powerful moment when Erin's husband walked into a room with conventional cleaning products and immediately got a headache, illustrating how toxic many everyday products are. Generational Impact: Erin's commitment to teaching her two daughters about clean products and hormone health, hoping to break the cycle of uninformed health decisions. BOOK RECOMMENDATION MENTIONED 📖 "Good Energy" by Dr. Casey Means Amy highly recommends this book as it explains from an allopathic medicine viewpoint how the medical system is structured and why a siloed, specialty-focused approach misses the bigger picture of whole health. ERIN'S EXPERTISE & OFFERINGS Functional Health Coaching for women in midlife Bioindividual Health Protocols based on targeted lab data Podcast: Available on her website with health education content Blog & Resources: Cleaner brand recommendations, product swaps, and functional health strategies ACTIONABLE TAKEAWAYS FOR LISTENERS ✅ Get Comprehensive Lab Work: Move beyond basic metabolic panels to include cortisol testing, full thyroid panels, sex hormones, inflammation markers, and iron/ferritin levels to understand your unique physiology. ✅ Challenge Old Narratives: If your old health strategies aren't working, it's not a failure—it's an evolution. Ask yourself: "What do I need NOW?" ✅ Start with Product Swaps: Choose one room or one product category (laundry detergent, skincare, etc.) and slowly replace with cleaner alternatives as you run out of current items. ✅ Prioritize Rest & Recovery: Stop the "grind harder" mentality. Your body needs fuel, rest, stress management, and boundaries to thrive—especially during hormonal transitions. ✅ Get Educated Before Your Doctor's Appointment: Equip yourself with functional health knowledge so you can ask informed questions and make empowered decisions. ✅ Understand Your Hormone Health: Request testing for estrogen, progesterone, testosterone, and cortisol—these critically affect metabolism, stress response, blood pressure, and mood. ✅ Create a Sustainable Plan: A perfect plan you can't stick to is worse than an imperfect plan you can maintain. Health protocols should fit YOUR life, not the other way around. CONNECT WITH ERIN TRIER facebook.com/ektrier instagram.com/erinktrier youtube.com/@erinktrier   LIVING SIMPLER RESOURCES & LINKS 🏥 Free Living Simpler Health Resources: https://living-simpler.com/resources 📸 Follow Amy on Instagram: @amymewborn 🛒 Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn    

I'll create comprehensive show notes for this episode. Let me first retrieve the podcast source information from the previous step to ensure I have all the context I need. Perfect! Now I have all the information needed. Let me create comprehensive, engaging show notes for this episode. How to Make Yourself Unrecognizable in Just 6 Months with Your Best Goals, Habits, and Routines EPISODE SUMMARY Imagine what your life could look like six months from now if you actually stuck to your intentions instead of abandoning them by February like 80% of people do. In this transformative episode, Amy Mewborn explores the science of habit formation and reveals the practical, actionable framework that separates the 20% who achieve lasting transformation from the rest. This isn't about motivation, willpower, or being "tougher." It's about understanding how your brain actually works—the neuroscience behind habit formation, the role of dopamine, neuroplasticity, and identity-based behavior change. More importantly, Amy shares a step-by-step system to design your life so that consistency becomes natural instead of a daily battle. Whether you're struggling to keep New Year's resolutions or looking to create sustainable lifestyle changes, this episode provides the blueprint you need to finally follow through and become the person you've been visualizing. KEY TOPICS DISCUSSED The Brain Science of Habit Formation: How your brain conserves energy by moving behaviors from conscious effort (prefrontal cortex) to automatic behavior (basal ganglia) Why old habits feel "hard-wired" and how this same mechanism creates new habits The concept of neuroplasticity: your brain is not fixed; neural pathways can be rewired Understanding Dopamine & Motivation: Dopamine is the "motivation molecule," not the pleasure chemical Dopamine spikes when you anticipate a reward, not when you receive it Why phone scrolling, sugar, and impulsive behavior feel addictive despite not making us happier How chasing quick dopamine hits can make real life feel dull by comparison The Cue, Routine, Reward Loop: How deliberate design of these three components builds new neural pathways Why this approach is more effective than relying on willpower alone Real-world examples of designing effective habit loops Identity-Based Habits vs. Behavior-Based Goals: Identity precedes behavior: "I'm a person who moves my body daily" vs. "I need to work out more" How identity-based language rewires subconscious beliefs Why this approach drives consistency far more reliably than intentions Intrinsic vs. Extrinsic Motivation: Why external rewards (looking good, avoiding shame) fade quickly How value-driven, purpose-aligned motivation sustains action long-term The power of connecting goals to your deepest "why" Environment Design & Friction: Why intentions alone are insufficient—environment shapes behavior Practical strategies for removing friction from desired habits How adding friction to unwanted habits (phone passcodes, distance from temptations) cuts usage dramatically The power of visibility: water bottles, books, cut vegetables in plain sight The 66-Day Rule: Research showing it takes an average of 66 days of consistent repetition for a behavior to become automatic Why consistency over time matters far more than intense bursts of effort The importance of celebrating small wins and internal rewards Building Accountability & Community: How social support dramatically increases success rates Why we are "social creatures" whose behaviors are shaped by our circles The importance of finding accountability partners and supportive communities THE SIX-STEP SYSTEM FOR LASTING TRANSFORMATION Amy breaks down a practical, actionable framework you can implement immediately: Define Your Vision (Vivid Detail): Write down exactly what your life looks like in six months—wake-up time, meals, movement, stress management, relationships, self-talk, body image Identify Your Deep "Why": Go beyond surface-level answers. If you want to lose weight, is it really about the number on the scale, or about energy for your kids, confidence in relationships, or living long enough to see grandchildren graduate? Choose ONE Habit: Focus creates results. Select one habit aligned with your vision and why, then design the cue, action, and immediate reward Celebrate Small Wins: Recognize each follow-through. Internal rewards (satisfaction, accomplishment, positive self-talk) create dopamine spikes that reinforce the loop more than external validation Build Your Support System: Find an accountability partner, friend, coach, or community. Being part of a group that reflects who you want to become dramatically increases follow-through Be Patient & Consistent: Remember that setbacks are part of the process. Consistency over perfection is what builds lasting change NOTABLE QUOTES & STATISTICS Key Statistics: 80% of people abandon their New Year's intentions by early February Only 20% of people follow through long enough to experience real transformation It takes an average of 66 days of consistent repetition for a new behavior to become automatic Reducing start-up friction nearly doubles compliance Accountability increases success rates dramatically Powerful Quotes from the Episode: "You don't rise to the level of your goals; you fall to the level of your systems." — James Clear, Atomic Habits "Real change happens when you move from trying to do something to becoming the kind of person who naturally does that thing. Identity precedes behavior." "Willpower alone is like using muscle strength where what's actually needed is structural change — and muscles get tired." "Dopamine isn't the pleasure chemical most people think it is. It's the motivation molecule. Dopamine spikes when you anticipate a reward, not when you get one." "You are not stuck. Your brain can change. Your habits can change. Your life can change. The future you is already possible — it just needs your consistent action to become your present reality." WHY THIS EPISODE MATTERS If you've ever felt like a failure because your resolutions didn't stick, or if you've blamed yourself for "lack of discipline," this episode will reframe everything. Amy explains that failure isn't a character flaw—it's often because we've never been taught how change actually works. This episode is perfect for: Anyone setting goals for 2026 People who've tried and "failed" at habit change before Anyone interested in the neuroscience behind behavior change Those looking to finally experience lasting transformation People struggling with phone addiction, eating habits, exercise routines, or sleep patterns Anyone who wants practical, science-backed strategies they can implement immediately MEMORABLE MOMENTS Amy's powerful opening visualization: Imagining your life six months from now with clarity, energy, peace, and confidence The reframe on dopamine: It's not about pleasure—it's about anticipation and motivation The neuroplasticity insight: Your brain is plastic, not fixed—habits can be rewired Practical environment design examples: water bottles, books on pillows, cut vegetables visible in the fridge The identity shift: How labeling yourself as "a healthy eater" vs. "someone trying to eat healthier" creates entirely different decision-making The James Clear quote that ties it all together: Your systems determine success, not your goals Amy's empowering closing: "You're becoming that future version of you right now with every choice you make" PRACTICAL TAKEAWAYS YOU CAN USE TODAY Lay out your workout clothes the night before to reduce friction and increase morning exercise compliance Put a water bottle where you see it all day to make hydration the path of least resistance Layer new habits onto existing routines (morning coffee = journaling trigger) to leverage existing cues Turn off phone notifications and remove apps from your home screen to add friction to scrolling Write down your vision in vivid detail rather than vague wishes Define your intrinsic "why" before choosing which habit to build Track daily progress to create reward signals for your brain Find one accountability partner rather than trying to go it alone Celebrate internal rewards (satisfaction, confidence, energy) not just external ones CALL TO ACTION You have the science, the framework, and the strategies. Now it's time to take action. This year doesn't have to be like the last one. You can be part of the 20% who experience real transformation. Here's what we'd love for you to do: Pick ONE habit from this episode and commit to designing it using Amy's framework Share your vision: Tell us in the comments what your life looks like six months from now. What does future you look like? Subscribe & Share: If this episode resonated with you, subscribe to Living Simpler on Spotify, Apple Podcasts, or Libsyn and share it with someone who needs to hear this message Leave a Review: Your reviews help others discover the podcast and join the community of people committed to real change Follow Amy on Instagram: For daily inspiration, habit-building tips, and community support, follow along at @amymewborn RESOURCES & LINKS Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Favorite Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Recommended Reading: Atomic Habits by James Clear (featured in this episode) Ready to become unrecognizable in six months? The transformation starts with a single consistent choice, repeated over time. Your future self is already cheering you on. 🎯

Episode Summary In this enlightening continuation of Amy Mewborn's two-part series on goal setting and routines, she dives deep into one of the most overlooked—yet critical—elements of personal transformation: your evening routine. While Part 1 focused on building a powerful morning routine with the SIMPLER method, Part 2 reveals why an intentional evening routine is just as important (and some might argue, even more crucial) for achieving your goals and maintaining your health. Amy challenges the prevailing narrative that burnout comes from busy days. Instead, she shares a powerful truth: most burnout doesn't come from busy days—it comes from never fully ending the day and stopping to rest. Through compelling research, personal client stories, and actionable insights, this episode teaches listeners how to build a LIVING evening routine that signals your nervous system it's safe to rest, enabling real recovery and sustainable goal achievement. Key Topics Discussed The Evening Routine Foundation: Why Rest Matters Burnout is not caused by busy days alone—it's caused by never fully ending your day Your nervous system must learn it's safe to rest; without this, you'll burn out regardless of how perfect your morning routine is Chronic stress and exhaustion create a cycle: poor sleep → exhausted wake-up → dysregulated nervous system → poor decisions Introducing the LIVING Evening Routine Framework The episode outlines the LIVING evening routine method, a powerful acronym that guides you through seven evidence-based practices: L - Let Go Release the day physically and mentally through stretching, warm showers, or baths Write down lingering thoughts so they don't follow you into sleep Physically release tension from your body; mentally clear unfinished business I - Integrate Reflection creates growth and helps your brain store memories Ask yourself: "What worked today? What did I learn about myself? What do I want to carry forward?" This practice makes you smarter and more aligned, not just more tired V - Visualize Spend a few minutes picturing tomorrow going well Primes your brain for success and reduces anxiety Research from the Cleveland Clinic Foundation shows that brain patterns activated during visualization are remarkably similar to patterns activated during actual physical performance This isn't wishful thinking—it's neural pathway activation I - Intimacy Connection matters for emotional and nervous system regulation Could be journaling, prayer, a meaningful conversation with someone you love, or quiet presence with a family member Ensures your heart feels open and settled instead of defended and closed before sleep N - Nourish Signal your body that it's time to rest with intentional rituals Herbal tea, magnesium, luxurious skincare routines, soft lighting, calming music These signals teach your body to transition from "doing" to "being" Your nervous system needs these cues to shift gears G - Gratitude End the day acknowledging what went right Research shows regular gratitude journaling can lead to a 25% increase in sleep quality by reducing worrying thoughts before bed Deliberately focus on what went well instead of replaying what went wrong Literally changes your brain chemistry before sleep Example: Be grateful for small wins like drinking enough water, having a good conversation, or moving your body The Neuroscience Behind the Routine Harvard University research by Sara Lazar demonstrates that even 10-15 minutes of daily mindfulness or meditation can physically change your brain Meditation increases gray matter in the hippocampus (crucial for learning and memory) Meditation reduces gray matter in the amygdala (your brain's fear and stress center) Visualization effectiveness: Athletes' brain patterns during visualization match patterns during actual performance Sleep Quality and Goal Achievement People who get 7-8 hours of quality sleep have better emotional regulation and more positive outlook Sleep deprivation impairs your prefrontal cortex, which governs willpower and decision-making Poor sleep isn't a character flaw—it's a neurological barrier to success The Power of Support Systems A critical component often overlooked in goal-setting: Only 9% of people report feeling successful achieving New Year's resolutions by year-end 92% of people fail due to lack of specific, actionable plans and systems 65% of people with accountability are likely to achieve goals; with specific check-ins and tracking, this jumps to 95% Support is not optional—it's foundational for success Building Your Support Structure: Identify what would make goals easier: people, systems, structures, investments, simplification, environment Share your Big Three goals with an accountability partner Send weekly progress updates (research shows 33% higher success rate) Remove decision fatigue by planning and preparing (meal prepping, laying out clothes, having systems) The Sarah Case Study: Transformation Through Systems Amy shares a powerful real-world example of a high-achieving entrepreneur struggling to implement sustainable change: Sarah's Challenge: Despite apparent success, she was exhausted and running on fumes Annually set ambitious goals (lose 30 lbs, hit revenue targets, build routines) but abandoned them by February Felt like a failure despite being intelligent and driven The Solution: Started with clarity on how she wanted to feel, not what she wanted to achieve Her four feeling words became her north star: Calm, Energized, Capable, Present Built morning routine starting with just 5 minutes of silence (no phone, no input) Result within 2 weeks: Her entire day felt different because she started from regulation, not reactivity Morning Routine Implementation (Progressive): Silence (5 minutes) Intention (asking what truly matters) Movement (10-minute walk) Nourishment (high-protein breakfast with ~30g protein) Hydration (full glass of water first thing) Learning (10 minutes of podcast during walk) Expression (brain dump journaling) Gratitude (5-minute daily gratitude practice) Evening Routine Results: Better sleep within a week Mood shift within two weeks Decreased cravings Actually followed through on goals because she had energy and mental clarity Achieved health goal without intense workouts Hit business goal through clearer decisions from regulated nervous system Key Research Points From Sarah's Story: Dominican University research: Writing down goals makes you 42% more likely to achieve them When you add accountability (sharing with friend + weekly updates): 33% higher success rate Mayo Clinic research: Morning exercise improves insulin sensitivity and blood sugar regulation throughout the day University of Missouri research: High-protein breakfast (~30g) improves appetite control and reduces unhealthy snacking Dehydration impact: Even 1-2% loss of body weight in water impairs cognitive functions like concentration, alertness, and short-term memory Gratitude study: 5-minute daily gratitude can increase long-term well-being by more than 10% Cortisol reduction: Gratitude practice reduces cortisol stress hormone by 23% Sleep quality improvement: Regular gratitude journaling increases sleep quality by 25% Goal Setting Without Foundation = Failure 90% of people fail long-term goals due to lack of implementation plan with specific when/where/what support needed Choosing "Big Three" goals instead of fifteen creates focus Setting specific, challenging (but not impossible) goals leads to higher performance 90% of the time Women who kept gratitude journals had lower blood pressure, showing the mind-body connection is real Implementation and Decision Fatigue Willpower is a limited resource (Roy Baumeister research) More decisions throughout the day = less willpower remaining Solution: Plan meals, prepare environment, remove choices where possible The Critical Role of Accountability and Community Stanford University research: 90% of people with implementation plans (written when/where/support) are successful Compare to: 35% success without plans American Psychological Association study: 65% with accountability achieve goals; 95% with check-ins and tracking The strongest, most successful people ask for help and invest in support Support structures can include: coaches, accountability partners, mastermind groups, courses, delegating tasks, finding community Notable Guests/Moments The Sarah Story - Amy's compelling client case study showcasing real transformation through the SIMPLER and LIVING methods serves as the emotional and educational anchor of the episode. Sarah's journey from feeling like a failure to hitting her goals within a year demonstrates that: It's not about willpower or discipline It's about systems and support Small changes (5 minutes of silence!) create profound ripple effects Sleep deprivation was sabotaging her success, not her character Key Insight: Amy notes that Sarah's biggest breakthrough came not from pushing harder, but from finally addressing the second half of the equation—her evening routine—which was the missing piece allowing her body to actually recover. Key Statistics & Research Highlights Finding Source Only 9% of people feel successful achieving New Year's resolutions General goal-setting research 92% of people fail long-term goals due to lack of implementation Goal-setting research Writing goals down = 42% more likely to achieve them Dominican University (Dr. Gail Matthews) Adding accountability = 33% higher success Dominican University study With check-ins and tracking = 95% likely to achieve American Psychological Association 10-15 min daily meditation increases gray matter in hippocampus Harvard University (Sara Lazar) Meditation reduces amygdala gray matter (fear/stress center) Harvard neuroscience research Visualization activates similar brain patterns as physical performance Cleveland Clinic Foundation High-protein breakfast (30g) imp

Episode Summary In this transformative first installment of a two-part series, Amy Mewborn guides listeners through intentionally designing 2026 in a way that truly supports their body, energy, and life goals—rather than creating overwhelming to-do lists based on what they think they should want. This episode emphasizes that daily routines matter far more than ambitious goals alone, and that a regulated nervous system is the foundation for achieving anything meaningful. Amy introduces the SIMPLER Morning Method, a flexible framework designed to create the conditions for success through consistent, small daily choices. Key Topics Discussed The Goal-Setting Problem Most people fail at New Year's resolutions due to unrealistic goals and lack of actionable plans (University of Scranton research) 92% of people fail to achieve long-term goals—not from laziness, but from never breaking goals into manageable steps By January 15th, people have already abandoned their resolutions; by early February, 35% have quit How Daily Routines Create Success Your daily routines are the foundation that either supports or sabotages your goals Research shows it takes 66 days (not 21) for a new behavior to become automatic; health-related habits take 2-5 months Consistency is only possible with structure in place The SIMPLER Morning Method: A Six-Letter Framework S - Silence (2-5 minutes) Quiet space before input to regulate your brain and nervous system Harvard research by Sara Lazar: 10-15 minutes of daily meditation increases gray matter in the hippocampus (learning & memory) and reduces it in the amygdala (fear & stress) Literally rewires your brain at a structural level I - Intention (Choose 1-3 daily priorities) Shift from reactive to proactive—lead your day instead of being pulled into others' agendas Ask: What truly matters today? What's the highest leverage action? M - Movement (Any form that feels energizing) Doesn't need to be intense; walking, stretching, yoga, or strength training all count Mayo Clinic research: Morning exercise improves insulin sensitivity and stabilizes blood sugar all day Prepares your metabolism to support your goals and reduces cravings P - Prioritize Nourishment Eat ~30g of protein at breakfast (University of Missouri research shows this improves appetite control and reduces unhealthy snacking) Drink water first before coffee or tea—even mild dehydration (1-2% body weight loss) impairs concentration, alertness, and memory L - Learn (10 minutes daily) Read, listen to a podcast, or study something aligned with your goals Growth compounds through consistency, not intensity Keeps you connected to why your goals matter E - Express (Journal, brain dump, affirmations) Clears mental clutter and reduces background stress Gets swirling thoughts out of your head and onto paper R - Recognize Gratitude (5 minutes) Increases long-term well-being and happiness by 10% (Grateful Heart Study) Reduces cortisol (stress hormone) by 23% Improves sleep quality by 25% by reducing nighttime worrying The "How Do You Want to Feel?" Framework Before setting goals, identify 3-5 words describing how you want to feel in 2026 Use these feeling-words as a filter for every decision Goals that don't support these feelings should be revised Identifying Your "Big Three" Choose just 1-3 accomplishments that truly matter (not a lengthy list) Ask: "If I could look back at 2026 and call it successful, what would need to be true?" Starting Small Commit to just one small change—either morning or evening Examples: 5 minutes of quiet, a short walk, writing tomorrow's priorities, turning off screens earlier, or ending with gratitude You don't need to do everything at once; just begin Notable Moments & Quotes Opening Invitation: "Imagine we're on a quiet morning walk together. Wherever you are, I want you to give yourself permission to just slow down for a few minutes, to breathe, and to be present right here." The Core Philosophy: "Your goals are not created by your motivation. Your goals are created by your small daily routines and actions. How you start your day and how you end your day either supports your goals or silently works against them, often without you even realizing it." The Plant Metaphor: Amy uses a powerful garden metaphor to illustrate how daily routines nurture goals: A beautiful vision without daily care (water, soil, sunlight) will never truly thrive. Reframing Morning Purpose: "The goal of your morning is not productivity...The goal of your morning is regulation, clarity, and direction. Because if your nervous system is dysregulated first thing in the morning, no amount of coffee or willpower is going to fix that." The Gratitude Science: "By starting your day with gratitude, you're not just being positive or Pollyanna-ish. You're literally reducing your stress hormones. You're improving your sleep. You're increasing your happiness." Key Statistics & Research 35% of New Year's resolution makers break their promises before January ends 92% of people fail to achieve long-term goals 66 days is the average for a behavior to become automatic (range: 18-254 days) 2-5 months for health-related habits to feel natural 10-15 minutes of daily meditation physically changes the brain (Harvard, Sara Lazar) 30g of protein at breakfast improves appetite control and reduces snacking (University of Missouri) 1-2% dehydration impairs concentration, alertness, and memory 10% increase in long-term well-being from a 5-minute daily gratitude journal 23% reduction in cortisol (stress hormone) from gratitude practice 25% improvement in sleep quality from regular gratitude journaling Coaching Moment: Interactive Reflection Amy includes a guided coaching section encouraging listeners to: Identify how you want to feel in 2026 (3-5 feeling-words to use as a filter) Define your "Big Three" (1-3 goals that truly matter) Commit to one small change (either morning or evening routine) She emphasizes: "You do not need to do everything at once. You just need to begin." Episode Links & Resources Related Living Simpler Podcast Episodes: Episode 19: Simple Year in Review (Part 1) https://living-simpler.com/stop-the-drift-5-steps-to-align-your-life-energy-in-2026/ Episode 20: Simple Year in Review (Part 2) https://living-simpler.com/year-end-health-review-2026-vision-with-amy-mewborn-living-simpler-podcast/ Coming Next Week: Part 2 - Your Evening Routine & How to Set Goals That Stick Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary Amy Mewborn takes listeners on an intimate behind-the-scenes journey as she shares her personal year-end review for 2025. This candid episode covers three major pillars of her life—health, business, and personal—revealing how she transformed her wellness routine, expanded her business empire, and created meaningful experiences. After spending her 48th birthday in the ICU with dangerously high blood pressure, Amy made health her number-one priority for 2025. From implementing daily morning walks to dramatically increasing her protein intake, she shares practical transformations that have reshaped her life. Beyond personal health, Amy discusses major shifts in the fitness studio industry, celebrates launching over 25 studios, and unveils exciting new projects launching in 2026. This episode serves as both educational and inspirational, offering listeners a transparent look at what it takes to build a thriving health and wellness business while prioritizing personal wellbeing. Key Topics Discussed Health Transformation & Wellness Routines Daily Morning Walks & Circadian Rhythm Reset: Implementing first-thing-in-the-morning walks for sunlight exposure transformed Amy from someone who slept until 8-9 AM feeling lethargic to waking naturally at 5 AM with energy for full workouts Dramatic Dietary Changes: Shifted from ~50g daily protein to 125-150g; moved from one meal at 4 PM to two meals (10-11 AM and finished by 5 PM); eliminated calorie counting while focusing on proteins and vegetables with minimal carbs 4-5 days weekly Alcohol Reduction: Cut back to consuming alcohol only once every few weeks, finding it no longer serves her wellness goals Advanced Wellness Tools & Practices: PEMF mat use (almost daily) Daily rebounding Dry brushing 2-3x weekly Weekly sauna bag sessions Red light therapy 2-4x weekly Switched to incandescent bulbs for better lighting Strategic Supplementation: Increased mineral and vitamin support due to MOGAD diagnosis; now taking minimum 10,000 IUs vitamin D daily, plus zinc, magnesium, multivitamin, and omegas Return to Group Fitness: Began teaching group Pilates classes again at Raya Wellness, a women-focused wellness facility in Summerland, after 8 years of only private instruction Fitness Studio Industry Trends & Business Growth Over 25 Studios Launched in 2025: 75% Pilates studios, 15% yoga studios, 10% bar and other formats Rising Construction Costs: Studios that previously launched for under $50,000 now require $100,000+ due to increased expenses Extended Timelines: Launch periods have expanded from 3-6 months to 6-12 months due to longer lease negotiations, permits, and construction Pre-Marketing is Critical: Studios that pre-sell memberships and intro offers, launching with "lines at the door," dramatically outperform those that don't The Profitability Crisis: Statistic shows 80-90% of fitness studios never achieve true profitability—a sobering reality driving industry change Wellness Integration is the New Standard: What was once a competitive advantage (salt therapy, sauna, cold plunge, red light, compression, IV therapy) is now becoming essential to top studio operations Studio in a Box Program Enhancements 10 New Training & Educational Modules: Addressing marketplace shifts and industry changes 10 AI Agents: Custom-trained specifically for Studio in a Box tasks, including: Business plan customization PR crisis management Media and corporate relationship building Staff hiring and recruitment support Legal compliance guidance Comprehensive social media management (replacing need for separate Facebook ads, SEO, and social media managers) AI-Powered Workflow Teams: Creating entire systems of agents to handle marketing, content, and administrative tasks, allowing studio owners to reduce outsourced professional expenses New Business Ventures & Revenue Streams Launching in 2026 Fitness Marketing Made Easy Ongoing marketing support for established fitness studios Community for studio owners to mastermind, share strategies, and gather ideas Free 3-month access for existing Studio in a Box clients after launch Free 3-month live support post-launch for new Studio in a Box clients Competitive pricing with done-for-you resources and ongoing marketing trainings Living Simpler Wellness Collective Monthly and annual membership model Monthly health coaching and live Q&As Health protocols, recipes, and functional lab resources Affiliate opportunity for fitness studios: 20-30% ongoing monthly commissions for client referrals Designed to complement fitness studio memberships and support client health goals Living Simpler App (Launching January 2026) Consolidating multiple wellness tracking apps into one platform Initial launch features ready for January release Future additions: meditations, AI recipe creation, food tracking, brain training Free memberships being gifted to fitness studio clients for added value Development ongoing since June 2025 Personal Life & Travel Despite feeling her year was lacking in "fun," Amy discovered through calendar review that 2025 was exceptionally rich with travel and experiences: Girls' weekend in Las Vegas with close friends Two weeks in Nashville Women's retreat in Minnesota and Wisconsin Multiple trips to Southern California with husband Mike Days in Washington, D.C. Visits to fitness studios in Virginia Beach and Colonial Williamsburg Traditional two-week trip to Cabo Total Travel: Nearly 11 weeks across the year Key Insight: Amy emphasizes how easy it is to overlook positive experiences when focused on challenges, highlighting the importance of intentional reflection. Notable Quotes & Moments "It's why I built a studio in a box in the first place. It was meant to help women keep from making these mistakes." — Amy reflecting on the heartbreak of seeing studio owners lose their life savings to preventable business mistakes "These are the studio owners that invested money, often their life savings, to find themselves chained to their studios, never making the money they expected to make." — On the profitability crisis in the fitness industry "The marketing world is changing and the team you hire to build your studio is gonna be changing as well." — Amy on evolving her VA team based on their ability to adapt to AI and technology changes "I would not have remembered or noticed this, and it was a reminder that we often remember the tough stuff and sometimes forget some of the best things that ever happened to us." — Reflecting on the value of the year-end review process Simple 5-Step Year-End Review Process (Actionable Takeaway) Amy shares a framework listeners can complete in 15-20 minutes: Celebrate What Worked: Identify three wins across health, business, and personal life—big or small Release What Didn't Work: Honestly acknowledge what felt heavy, draining, or out of alignment Capture the Lessons: Identify patterns, insights, and messages your body/business/gut sent you Set a Simple Vision: Envision how you want to feel in 2026 (focus on energy, not just effort) Pick Your Big Three: Choose one health goal, one business goal, and one personal goal for 2026 (simplicity creates momentum) Episode Context & Connection to Previous Content This episode directly builds on Amy's previous episode on "How to Do a Basic Year Review," where she taught the year-end review methodology. This episode is the real-world application, with Amy walking through her own comprehensive review process. Related Resources & Links Free Living Simpler Health Resources https://living-simpler.com/resources Follow Amy on Instagram https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks https://www.amazon.com/shop/amymewborn Shop Amy's Favorite Shaklee Products https://us.shaklee.com/en_US/amymewborn/storefront Call to Action If this episode resonated with you and you're ready to take back your power and start fresh in 2026, share this episode with a friend who could benefit from Amy's transparent insights on health transformation, business growth, and intentional living. Whether you're a fitness studio owner, health enthusiast, or simply someone looking to close out your year with clarity and purpose, this episode offers both inspiration and actionable frameworks to make 2026 your best year yet. Ready to build your own wellness-focused business? Explore Studio in a Box and learn how to launch or scale a fitness studio with proven strategies. Keep an eye out for the exciting 2026 launches of Fitness Marketing Made Easy and the Living Simpler Wellness Collective.

Show Notes: Your 2026 Blueprint: How to Audit Your 2025 Time, Energy, and Community for a Life That Aligns for 2026 Episode Summary As we approach 2026, many of us find ourselves at year-end feeling stuck, overwhelmed, and disconnected from our goals—despite our best intentions. In this transformative episode, Amy Mewborn walks you through a powerful three-part audit system designed to reveal where your time, energy, and money actually went in 2025, and why that matters for creating real alignment in 2026. Through the lens of Jim Rohn's principle that "you are the average of the five people you spend the most time with," Amy introduces a comprehensive blueprint for auditing your current reality and intentionally redesigning your life. Rather than focusing on working harder in 2026, this episode challenges you to examine whether you're working on the right things with the right people. The core message: clarity and alignment matter far more than hustle. Key Topics Discussed The Time Audit: Where Did Your Hours Go? Tracking a typical work week to identify major time blocks honestly Distinguishing between high-yield activities (work that moves the needle) and low-yield activities (scrolling, TV, worry) Understanding that where you spent your time is where your life actually went Recognizing "invisible drift" as the culprit behind feeling off-track by year-end The Energy Audit: Understanding Your Physiological Cost The concept of Energy Deposits (activities that fuel you: quality sleep, protein-rich meals, sunlight, meaningful work) Energy Withdrawals (activities that drain you: chronic stress, people-pleasing, toxic consumption) The connection between constant sympathetic "fight or flight" activation and metabolic dysfunction, hormone chaos (Smith 2023, Endocrine Journal) How living in an unrecovered state directly impacts your capacity to achieve 2026 goals The Money Audit: Aligning Spending With Values Reviewing 3-5 months of bank and credit card statements with radical honesty Identifying the gap between stated priorities and actual spending patterns Cutting inefficient processes and unnecessary expenses that detract from your goals Recognizing that your current state reflects past habits, not past intentions The Jim Rohn Principle: You Are the Average of Your Five People How behavioral contagion works—the people closest to you influence your thoughts, behaviors, and mindset Emotional Contagion: Anxiety, pessimism, and negativity are highly contagious; overexposure to negative social media content leads to more negative posts Health and Lifestyle Contagion: Your social circle sets the "normal" standard for work ethic, complaints, and what's possible to achieve Research showing that individuals are more likely to gain weight if their friends do—and the same principle applies to healthy habits The Three C's of Your Circle: Who Should Be in Your Inner Five? Challengers: People who refuse to let you settle and elevate your ambition Calmers: People who regulate your nervous system and offer non-judgmental support Cheerleaders: People who celebrate your wins without envy and believe in your potential Designing Your 2026: The Blueprint for Alignment The Big 3 Non-Negotiables The Energy Anchor: Protein and Sleep 30+ grams of high-quality protein at first meal stabilizes blood sugar and reduces cortisol spikes (Leidy 2013, American Journal of Clinical Nutrition) At least 7 hours of consistent sleep—when rested, your capacity for creativity and focused work multiplies The Calm Ritual: Morning Light and Breath Morning light exposure immediately upon waking regulates circadian rhythm and cortisol curve (Takahashi 2019, Chronobiology International) Three minutes of diaphragmatic breathing (4-count inhale, 6-count exhale) activates the parasympathetic system Replaces the low-yield habit of scrolling first thing in the morning The Anti-Hustle Boundary: The Power of No Protect your time and energy from draining, low-yield activities The courage to say no to good opportunities that don't align with your true priorities White Space: The Resource That Makes Work Possible Commit to scheduling 1-2 hours every week for true quiet, contemplation, and inspiration This is not about productivity—it's where intuition speaks, clarity lands, and innovation is born Reframe: Space is not something you earn after the work is done; space is what makes the work possible The Pruning Principle: Curating Your Community You don't owe anyone an explanation for managing your energy Set healthy boundaries by spending less time with "Withdrawals" and more time with "Deposits" This is not cutting off relationships; it's enabling you to show up as a better friend, partner, and leader The Generosity of Self Taking care of your health, time, and money first is the most generous thing you can do for those you love You cannot pour from a depleted cup Honoring your own needs models a sustainable blueprint for success rooted in wholeness, not hustle Notable Moments & Client Story Lisa's Transformation: Amy shares the story of a coaching client named Lisa who ended 2025 exhausted, realizing her energy was spent on obligations and people that didn't align with her core values. Her time and money audit revealed she was spending more hours on social media and worrying about others' opinions than on her own health or business development. The clarity was immediate: she was "pushing the gas pedal in a car that was pointed in the wrong direction." This became her catalyst for change. Amy's Personal Wake-Up Call: Amy reveals her own turning point when she realized she was saying yes to every speaking engagement and high-profile collaboration—even when her heart wasn't in them. By prioritizing alignment over accolades, she reclaimed the time and energy needed to launch The Living Simpler Podcast. Key Insight: "You cannot reach a new destination using an old map." Powerful Reframe: "Space is not something you earn after the work is done; space is what makes the work possible." Five Actionable Steps for 2026 Step 1: The 7-Day Time and Energy Audit Track every 30-minute block for one week with radical honesty. Score your energy during each activity on a scale of 1-10 and identify whether it's an Energy Deposit or Withdrawal. This objective blueprint will guide all future changes. Step 2: The Core 5 Commitment Write down the five people you spent the most time with in 2025. Commit to investing 10% more time with "Deposits" and 10% less time with "Withdrawals" this month. No conversation necessary—simply adjust your availability. Step 3: The Morning Micro-Ritual Implement one simple, non-negotiable morning habit for 21 days: 5 minutes of morning light exposure, 3 minutes of 4-6 breathing, or a protein-first breakfast (30+ grams). Consistency matters more than intensity. Step 4: The Pruning Principle for Your Money Identify three low-value money leaks from the last three months (unused subscriptions, low-value food purchases, impulse buys). Cut one this week and redirect that money toward a high-value Energy Deposit. Step 5: Schedule White Space Block 60 minutes on your calendar this week for true "White Space"—time for reflection, prayer, or simply being quiet. Protect this time fiercely. Scientific References & Citations Smith, 2023 | Endocrine Journal – Research on chronic stress, sympathetic activation, and metabolic dysfunction Leidy, 2013 | American Journal of Clinical Nutrition – Studies on protein intake, blood sugar stabilization, and cortisol regulation Takahashi, 2019 | Chronobiology International – Research on morning light exposure, circadian rhythm regulation, and cortisol curves Coming Soon: The Living Simpler App Amy announces the upcoming debut of The Living Simpler App, a powerful new tool designed to make the audit and planning process seamless. The app includes custom energy and time trackers, habit-stacking templates, and guided regulation practices to help you make 2026 your best year ever. Subscribe to ensure you don't miss this game-changing episode. Call to Action You are not broken—you're simply a woman running on an outdated system. This blueprint is your new map. Start simply, start now. Subscribe to The Living Simpler Podcast to stay connected for deeper dives into this blueprint in coming weeks, and to be notified when the Living Simpler App launches. Your best version of 2026 is waiting in the space you create today. Resources & Links 🌿 Free Living Simpler Health Resources: https://living-simpler.com/resources 📱 Follow Amy on Instagram: @amymewborn 🛍️ Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn 💚 Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Keep living simpler. Keep living well. ✨

I'll create comprehensive show notes for this episode. Let me organize the content into an engaging format suitable for Libsyn, Spotify, and Apple Podcasts. From Hustle to Healing: 5 Non-Negotiables for Sustainable Success Episode Summary In this transformative episode, Amy Mewborn shares her personal journey from burnout to balance, revealing how she went from a seemingly successful but internally depleted life to one filled with genuine joy and purpose. Drawing on personal experience and scientific research, Amy unpacks why our cultural obsession with hustle is actually sabotaging our productivity and health. This episode is a wake-up call for high-achieving women who've been conditioned to believe that rest is the enemy of success—and a practical roadmap for reclaiming energy, alignment, and authentic productivity. Whether you're experiencing burnout, struggling with constant fatigue, or simply feeling like something's missing despite external success, this episode offers five concrete, implementable strategies to shift from surviving to thriving. Key Topics Discussed The Cortisol-Hustle Cycle: How chronic stress elevates cortisol levels, disrupting sleep, blood sugar, hormones, and brain function responsible for decision-making and creativity The Sleep-Productivity Paradox: Research showing that people sleeping 5-6 hours are 20% less productive, and those sleeping less than 5 hours drop 33% in productivity Technology's Impact on Rest: How 80% of adults use devices before bed, increasing insomnia risk by 60% per hour of screen time The Case for Shorter Work Weeks: Data from 61 companies showing 40% reduction in worker stress, 71% lower burnout, and increased revenue with 4-day work weeks The Five Non-Negotiables for Sustainable Success: Treating sleep as your most important business meeting Scheduling rest like a sacred appointment Setting boundaries that protect your energy Listening to your body as your wisest mentor Redefining productivity by alignment, not achievement Practical Implementation: The importance of starting small with one shift for just 7 days rather than overhauling your entire life Seasons and Rhythms: Understanding that humans are designed for natural cycles of intensity and rest, not constant output Key Statistics & Science American Psychological Association Research: Chronic stress is linked to immune dysfunction, digestive issues, and autoimmune flares Sleep & Productivity: 5-6 hours of sleep = 20% productivity drop; less than 5 hours = 33% productivity drop Screen Time Impact: 80% of adults use devices before bed; each hour of screen time increases insomnia risk by 60% Four-Day Work Week Study: 61 companies, nearly 3,000 employees 40% of workers experienced less stress 71% reported lower burnout Nearly all participants said they wouldn't return to a 5-day week Revenue actually increased Notable Moments & Quotes Amy's Personal Wake-Up Call: "Three years ago, I was sitting in my car outside my office, hands shaking from too much caffeine and too little sleep, wondering how I'd built a life that looked so successful from the outside but felt so empty on the inside." Core Philosophy: "Your body isn't your enemy—it's your greatest business partner. Every symptom, every moment of exhaustion, every time you feel overwhelmed is simply your body's way of sending you valuable data about what's working and what isn't." On Rest vs. Productivity: "Rest isn't the opposite of productivity—it's actually the secret ingredient that makes everything else possible." The Bucket Metaphor: "It's like trying to fill a bucket with a hole in the bottom—no matter how much water you pour in, you'll never fill it up." (Referring to sacrificing sleep to be more productive) Permission to Slow Down: "The life you're craving—the one with more energy, more joy, more peace—it's not waiting for someday. It's waiting for you to choose it, right now, with this one small step." On Human Design: "You are not a machine designed for constant output. You are a human being designed for seasons—times of intense focus and times of deep rest, periods of expansion and periods of integration." The Five Non-Negotiables: Quick Action Guide 1. Sleep as a Business Meeting Schedule bedtime in your calendar (aim for 7+ hours) Create a consistent wind-down routine Implement a phone curfew 1 hour before bed Dim lights and consider gentle stretching 2. Intentional Rest Blocks 30 minutes daily of "intentional nothing" One longer weekly disconnect (full rest day) Mark it in your calendar as non-negotiable Protect it like a client meeting 3. Energy-Protecting Boundaries Turn off email notifications after 6 PM Set auto-responder for 24-hour response time Identify your biggest energy drains Create one specific boundary this week 4. Listen to Your Body Check in three times daily asking: "What does my body need?" Honor hunger, fatigue, and overwhelm signals Eat when hungry, rest when tired, pause when overwhelmed View this as foundation for sustainable performance 5. Redefine Productivity Measure success by alignment, not achievement Ask: Did I spend energy on work that energizes me? Prioritize meaningful connections and values-aligned choices Work with your strengths instead of against them Your Action Step This week, choose ONE non-negotiable and commit to it for 7 days. Write it down, add it to your calendar, and tell someone about it. The transformation you're seeking isn't found in doing more—it's found in doing what matters while honoring your own needs. Why This Episode Matters If you're a high-achieving woman who's been told that rest is laziness, that more hustle equals more success, or that you should be able to "do it all," this episode is essential listening. Amy challenges the narrative that's left so many women burnt out and depleted, replacing it with science-backed, practical strategies that actually work. The beauty of this message? You don't need a massive overhaul. You need permission and one small shift. Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Connect & Continue the Conversation Did this episode resonate with you? Share your biggest takeaway in the comments, send Amy a DM on Instagram, or tag her in a post about which non-negotiable you're implementing first. Your community of listeners is here cheering you on. Don't forget to subscribe, leave a review, and share this episode with a friend who needs to hear that rest isn't the enemy of success—it's the foundation of it. Subscribe to Living Simpler Podcast: Apple Podcasts Spotify Libsyn Listen, implement, and transform. Your next level is waiting for you.

Show Notes: "5 Easy Steps to Maintaining Your Physical and Emotional Health During the Holidays" Episode Summary The holidays are a time of celebration, but they're also a critical period where many of us lose control of our health routines. In this episode, Amy Mewborn explores why the holidays derail even the most intentional people—and more importantly, how to navigate the season with calm and confidence. Drawing on research, client stories, and practical strategies, Amy reveals that the average holiday weight gain isn't the 10 pounds we fear, but rather 1-2 pounds that tend to stick around year after year. More significantly, 89% of U.S. adults report elevated stress during the holidays, which directly impacts cortisol levels, sleep quality, and decision-making. This episode isn't about perfection or deprivation—it's about designing a holiday season that supports your well-being instead of hijacking it. Amy shares five actionable steps that busy women (especially those running businesses and caring for families) can implement immediately to maintain their physical and emotional health through the end of the year. Key Topics Discussed The Holiday Health Crisis: Why the U.S. holiday season (late November through early January) creates a "perfect storm" for health disruption The Real Numbers: Research showing the average holiday weight gain is 1-2 pounds (not the feared 10), but this weight tends to accumulate year after year rather than being lost in January Calorie Reality: Thanksgiving dinner alone can top 3,000-4,500 calories in a single day—more than double a typical woman's daily caloric needs The Stress Factor: 89% of U.S. adults report elevated holiday stress, which raises cortisol levels and impacts sleep, cravings, and emotional eating patterns The Weight Gain Paradox: Even people who exercise regularly during the holidays still tend to gain weight because movement alone doesn't offset excess calories and poor sleep Holiday Myths That Sabotage Progress: The "10 pounds I'll lose in January" misconception The "detox in January" trap (all-or-nothing thinking) Believing exercise automatically cancels out overeating Accepting stress as an unavoidable holiday norm The Five-Step Holiday Health Strategy Step 1: Set Your Holiday Intention Rather than focusing on weight loss, define how you want your body and mind to feel by January 2nd. Examples: "I want to feel grounded and well-rested" or "I want to feel proud of how I cared for myself." Write it down and use it as your north star for decision-making throughout the season. Step 2: Use the Plate Strategy for Big Meals Drink a full glass of water before eating Have a small protein snack 30 minutes before the meal to stabilize blood sugar Build your plate: half vegetables/salad, palm-sized protein portion, then your favorite indulgent side or dessert Eat slowly, pause halfway through, and listen to your body's fullness cues Step 3: Move Your Body Daily (Even Just 10 Minutes) Movement isn't about burning calories—it's about preserving your identity as someone who cares for their health. A 10-minute walk, yoga flow, or strength circuit reduces cortisol, improves digestion, and supports emotional regulation. Morning movement sets your rhythm for chaotic days. Step 4: Have a Leftover Plan The day after big meals is where hidden damage occurs. Decide in advance how many days you'll keep leftovers (two days is ideal). Freeze, gift, or compost the rest. Use smaller plates when enjoying leftovers to naturally reduce portions by up to 20%. Step 5: Build in Emotional Check-Ins Pause twice during the holiday stretch for 5-minute check-ins asking: "How am I doing physically and emotionally?" followed by "What's one small thing I can do to support myself in the next 24 hours?" These micro-adjustments keep you connected to yourself and create that feeling of calm power. Notable Moments & Client Stories Marisa's Success Story: Amy shares the real-world example of a 42-year-old small business owner and mother of two who previously gained 3-4 pounds annually and lost her morning routine during the holidays. By implementing a simple holiday health blueprint—setting a vitality intention ("light, clear, and present"), choosing three non-negotiables (daily morning walk, protein at every meal, one hour of weekend alone time), and planning holiday meals strategically—Marisa gained less than one pound and felt centered heading into the new year. The Opening Kitchen Scene: Amy's personal vulnerability about the morning after Thanksgiving—standing in pajamas, surrounded by leftovers, feeling "bloated, sluggish, and slightly irritated"—sets the relatable foundation for the episode and establishes why this conversation matters. Key Statistics & Research References Weight Gain Data: Studies show the average holiday weight gain is 1.3-1.8 pounds (2016 New England Journal of Medicine study tracking U.S., German, and Japanese populations) The Accumulation Problem: Most people never fully lose holiday weight—it becomes the baseline for the following year's gain Stress Statistics: 89% of U.S. adults report higher stress during the holidays; 62% describe their stress as "very or somewhat" elevated Caloric Intake: Thanksgiving dinner alone can total 3,000-4,500 calories; the average American consumes over 2,200 calories in leftovers alone across the next two days Exercise Reality: Even those who maintain regular exercise routines during the holidays remain vulnerable to weight gain Notable Quotes "Is this just how it goes now? Every holiday I lose control and play catch-up for weeks?" "What if you could navigate the holidays with calm and confidence?" "The goal isn't perfection. It's resilience. It's designing a holiday season that supports your well-being instead of hijacking it." "Health doesn't work like that. The body doesn't respond well to extremes—extreme indulgence followed by extreme restriction leads to stress, metabolic confusion, and emotional fatigue." "Your body and mind don't operate on a holiday calendar. They respond to what you do each day." "Small choices compound. It's not about one big decision. It's about a hundred little ones that honor who you want to be, even in the midst of celebration and chaos." "The holidays are not something to survive—they are something to shape." Takeaway for Listeners This season doesn't have to be something you recover from. You get to design how you move through the holidays—not perfectly or rigidly, but powerfully. Start with just one of the five steps today, and let small intentional choices compound into a season where you feel strong, energized, and proud of how you cared for yourself. Related Living Simpler Podcast Episodes [Include any previously mentioned episodes on related topics such as stress management, nutrition, hormone health, or holiday wellness] Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Favorite Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Ready to reclaim your health during the holidays? Take one step today. Your future self will thank you.

I'll create comprehensive, engaging show notes for this important episode about HRT and the FDA's removal of the black box warning. Let me craft these in a format optimized for Libsyn, Spotify, and Apple Podcasts. The FDA Removes the Black Box Warning on HRT (Hormone Replacement Therapy) - What This Means for Women's Health Episode Summary For over two decades, women navigating menopause have operated under a cloud of fear—a direct result of the 2002 Women's Health Initiative study that seemed to prove hormone replacement therapy (HRT) was dangerous. But the story wasn't complete, and now, in 2024-2025, the FDA has made a landmark decision: removing the black box warning from hormone therapy products. In this episode, Amy Mewborn breaks down what actually happened in that pivotal study, what the science really shows, and what this major shift means for your health and quality of life. If you've been struggling with menopause symptoms—or know someone who has—this episode offers hope, clarity, and practical guidance for navigating your options. Key Topics Discussed Understanding Menopause and Hormone Replacement Therapy What HRT is and why women consider it for symptom management The real impact of menopause symptoms: hot flashes, night sweats, brain fog, vaginal dryness, mood changes, joint pain, and bone density loss How hormones (estrogen and progesterone) do much more than regulate periods—they affect temperature regulation, sleep, mood, memory, bone health, and cardiovascular health The 2002 Women's Health Initiative Study: What Actually Happened Overview of the landmark government-funded study involving 27,000+ women The reported findings: small increases in breast cancer (8 additional cases per 10,000 women per year), heart attacks, strokes, and blood clots Critical limitations often overlooked: the average participant was 63 years old, many were a decade or more past menopause, and very few were in their 50s when menopause typically occurs The study also showed benefits (fewer hip fractures, less colon cancer) that received far less media attention The Timing Hypothesis: Why Age Matters When researchers examined younger participants (those in their 50s who started HRT closer to menopause), they actually showed reduced risks for heart disease and lower overall mortality Starting HRT near menopause appears protective; starting it years later may not have the same benefits This "window of opportunity" is crucial for understanding who benefits most from HRT What the Study Didn't Tell Us The WHI used specific hormone formulations (Premarin and Provera) that aren't commonly prescribed today Different hormone products and delivery methods have different safety profiles—bioidentical estradiol, patches, and gels weren't adequately studied How risk was communicated created disproportionate fear (a "26% increased risk" sounds terrifying but means 8 additional cases per 10,000 women annually—lower than the breast cancer risk from being overweight or drinking alcohol regularly) The Impact of the Black Box Warning (2003-2024) The FDA's strongest warning deterred prescribing and created widespread fear among women Consequences: millions of women stopped taking HRT, doctors became hesitant to prescribe, and medical schools stopped teaching menopause management Women with severe symptoms were often told to "just deal with it" or offered less effective alternatives like antidepressants A generation of physicians was trained with limited knowledge about hormone therapy options The Landscape Shift: Why Things Are Changing Now Ongoing research over 20+ years consistently showed the original panic was overblown, especially for younger women starting HRT appropriately Advocacy from menopause specialists and medical societies like the North American Menopause Society Women speaking openly about menopause through social media, books, and podcasts, refusing to stay silent about their struggles Cumulative evidence supporting more nuanced approaches to HRT The FDA's 2024-2025 Decision: What Changed The black box warning is being removed—a landmark acknowledgment of the harm caused by overly broad warnings New labeling will be more specific and accurate, reflecting different risk profiles for different hormone products Recognition that warnings contributed to significant underuse of a therapy that could have helped many women Shift from fear-based blanket warnings to individualized, informed decision-making Modern HRT Options (Beyond What Was Studied in 2002) Bioidentical estradiol: Chemically identical to natural estrogen, available as pills, patches, gels, or vaginal rings Delivery methods matter: Patches and gels bypass the liver and appear to have lower clotting risks than pills Progesterone options: Bioidentical progesterone (may be gentler on breast tissue) or synthetic progestins for those with a uterus Local vaginal estrogen: Creams, tablets, or rings for women whose primary concern is vaginal dryness, painful sex, or urinary symptoms—extremely safe with minimal systemic absorption Who Benefits Most from HRT Women under 60 or within 10 years of menopause Those experiencing bothersome symptoms affecting quality of life Women in generally good health Especially important for early menopause (before age 40 or ages 40-45) to protect bone and heart health Special Considerations (Extra Care, Not Automatic "No") History of breast cancer (may be possible in some cases with specialist involvement) History of blood clots or clotting disorders Certain heart conditions Unexplained vaginal bleeding Active liver disease What to Expect from HRT Hot flashes and night sweats often improve within a few weeks Sleep improvement follows as night sweats decrease Mood and cognitive symptoms may take a couple of months Vaginal symptoms improve over several weeks Adjustments may be needed to find the right dose or formulation Important Context: It's Not Risk-Free, But It's Not as Risky as Feared HRT is not appropriate or beneficial for everyone Specific risks will still be noted on updated labels For example, progesterone with estrogen is still essential for those with a uterus to protect against uterine cancer The change is about moving from fear-based blanket warnings to individualized risk-benefit analysis Notable Moments & Key Quotes The Pivotal 2002 Moment "Picture this: It's July 2002. Women across the country wake up and turn on the morning news. And suddenly, every channel is reporting the same story: hormone replacement therapy—the medication millions of women are taking for menopause—might cause cancer and heart attacks. Within weeks, millions of women stopped taking their hormones." This opening illustration powerfully captures the immediate and widespread impact of the study results and media coverage. On the Real Impact of Symptoms "Hot flashes aren't just 'feeling a little warm.' For many women, they're intense waves of heat that happen multiple times a day, often disrupting work, social situations, and sleep. Night sweats can mean waking up drenched, needing to change your sheets multiple times every night. When you're not sleeping well, everything else gets harder." Amy validates that menopause symptoms are real and serious, not trivial complaints to endure silently. The Critical Missing Nuance "When researchers looked specifically at the younger women in the study—those in their fifties who started HRT closer to menopause—they actually showed reduced risks for heart disease and lower overall mortality. They were healthier, not less healthy." This highlights the crucial "timing hypothesis" that reframes the entire conversation about HRT safety. On Risk Communication "Headlines talked about a 'twenty-six percent increased risk' of breast cancer. That sounds terrifying. But in absolute terms, we're talking about eight additional cases per ten thousand women per year. To put that in perspective, being overweight or drinking alcohol regularly increases breast cancer risk more than that." A powerful example of how the same data can be communicated in ways that either illuminate or terrify. The Harm of Fear-Based Medicine "Many women internalized was that their suffering didn't matter enough, or that wanting relief from symptoms was somehow unreasonable." Amy acknowledges the emotional and psychological toll the black box warning took on women's self-worth and healthcare decisions. On Medical Decision-Making "Medicine works best when we avoid extremes—neither overprescribing nor underprescribing, but individualizing care." A balanced statement acknowledging that valid concerns exist about swinging too far in either direction. The Empowering Conclusion "Your quality of life matters. Wanting to feel good, to sleep well, to think clearly, to be comfortable in your body—none of that is asking too much." Amy affirms that prioritizing wellness during menopause is not vanity or weakness—it's valid self-care. How to Have This Conversation With Your Doctor Amy provides practical guidance for discussing HRT with your healthcare provider: Starting the Conversation: "I've been learning about the FDA's recent changes to hormone therapy labeling. I'm experiencing x, y, and z, and I'd like to discuss whether HRT might be appropriate for me." Be Specific About Symptoms: Instead of "I'm having hot flashes," try "I'm having hot flashes fifteen times a day that are disrupting my work, and I'm waking up with night sweats three times a night." Questions to Ask Your Doctor: "Based on my health history, what are my specific risk factors?" "What type of hormone therapy might work best for my situation?" "Can we discuss bioidentical options and transdermal delivery?" "What should I expect in terms of timeline for feeling better?" Finding the Right Provider: If your doctor seems uncomfortable with HRT or isn't familiar with current guidelines, seek a second opinion or find a menopause specialist. The North American Menopause Society w

Episode Show Notes: "Nourishing the Body God Gave You with Purpose and Protein with Sasha Lipskaia" Episode Summary In this inspiring episode, Amy Mewborn sits down with her friend Sasha Lipskaia, a mindset and high-performance coach who has recently undergone a profound spiritual and professional transformation. Sasha shares her journey from fitness enthusiast and life coach to a faith-centered health advocate, now specializing as a Master Health Coach. Together, they explore the intersection of spiritual calling, functional health, and practical nutrition strategies—specifically diving deep into the vital importance of protein intake, whole-food nutrition, and stewarding the body as a vessel for service. This episode is packed with actionable health tips, biblical perspectives on nutrition, and heartfelt wisdom about living authentically. Key Topics Discussed Faith-Based Approach to Health & Wellness: Sasha's spiritual evolution and how understanding God's vision for your body transforms your health choices The Power of Protein: Why most women are drastically undereating protein (recommended 100-150g daily for women) and how increasing intake can transform body composition and energy Sleep as Non-Negotiable Foundation: Why quality sleep is the #1 priority for health, energy, mental clarity, and intuitive capacity Circadian Rhythm & Morning Light Exposure: The critical importance of getting outside within the first couple hours of waking, getting morning sunlight, and moving your body Structured Movement & Weight Training: Why women especially need to prioritize lifting heavy things to prevent osteoporosis and maintain muscle mass as we age Functional Nutrition Over Diet Culture: Moving away from restrictive eating patterns (like intermittent fasting and OMAD) and embracing whole, nutrient-dense foods Biblical Perspective on Food Choices: How ancient Biblical wisdom aligns with modern functional medicine (pork as suboptimal protein, regenerative farming, clean eating) Omega-3/Omega-6 Balance: The importance of balancing less-optimal protein choices with offsetting nutrients like wild sardines Food as Medicine: Understanding how your food affects your energy, mental clarity, and ability to serve others Holistic Health is Spiritual Health: The integration of physical, mental, emotional, and spiritual wellness as one unified system The Minimum Effective Dose: Trusting your intuition rather than following rigid fitness dogma; understanding what your body needs in different seasons of life Sardines as Superfoods: How to prepare and enjoy wild sardines—one of the cleanest, most nutrient-dense proteins available Notable Guests & Moments Sasha Lipskaia – Mindset Coach & Master Health Coach A genuine, loving human dedicated to helping high-performing women (and men) live with purpose and faith. Sasha's transformation over the past year has been profound—moving from traditional life coaching to faith-centered coaching that helps clients discern God's voice from ego desires. She specializes in helping clients understand that stewarding their physical health is inseparable from their spiritual calling. Key Quote from Sasha: "You can't know me if you don't know God. You won't know you. You don't know what's best for you if you don't know me and your vision for you." Another Powerful Insight: "Don't major in the minors. Really understand what is major for you and what's important for you. Give yourself grace, but also take yourself seriously—not in what you want, but what God wants for you." Notable Moments & Wisdom 1. The Pork Conversation & Biblical Nutrition Amy references Dr. Josh Axe's upcoming book The Biblio Diet, discussing how the Bible warned against eating pork thousands of years ago—not just for religious reasons, but because pigs lack certain detoxification systems that humans have. This makes pork one of the least healthy protein sources. Sasha relates this to how God has always provided guidance for optimal health living. 2. The Protein Transformation Amy shares her personal breakthrough: she was eating less than 50g of protein daily while doing intermittent fasting and one meal a day (OMAD). Despite feeling like she was taking great care of herself, she was gaining weight. Once she shifted to 100-150g of protein daily, she felt better, had more energy, and experienced completely different metabolism. The revelation: you cannot overeat protein because it's too filling. Sasha's intake for context: 200-350g of protein daily, distributed across meals including: Whey protein shake with Greek yogurt Bone broth 300-500g servings of meat Eggs daily Cottage cheese (500g) Additional protein shakes 3. The Ninja Creamy Innovation Amy shares her game-changing tip: making protein ice cream using cottage cheese as the base, blended with protein powder, monk fruit sweetener, and flavoring (cacao, vanilla, or peanut butter). This allows her to enjoy healthy milkshakes in summer heat without added sugars or gums. 4. Sardine Waffles & Creative Protein Sasha introduces the concept of sardine waffles—mixing sardines with eggs, frying them, and topping with butter or cheese. They don't taste fishy when prepared properly. This is revolutionary for getting omega-3s and clean protein in creative, delicious ways. 5. The Sleep Impact Both Amy and Sasha emphasize that without proper sleep, they become "crazy people." By the second night without sleep, Sasha says she's "crying" and can't function. As intuitive, sensitive people, they require even more prioritized self-care. 6. 75 Hard & Morning Light Amy reflects on why the fitness challenge "75 Hard" requires one workout outside daily—now understanding it's about resetting circadian rhythm, telling your body "it's morning," and speeding up metabolism for the day's demands. 7. The Love-Based Health Approach Sasha's closing wisdom reframes self-care: "In love of self. It doesn't mean selfish love—self-full. You fill yourself up with love so that you can give it. The only thing worthy of being full of is love." This shifts the paradigm from "I should take care of myself" to "I am honoring my body as God's vessel and filling it with love so I can serve others." Actionable Takeaways for Listeners Audit your protein intake – If eating less than 100-150g daily, gradually increase to see how your energy, body composition, and mental clarity shift Prioritize sleep above all – It's the foundation for everything else; protect it fiercely Get outside in morning sunlight within 2 hours of waking – Even 20-30 minutes resets your circadian rhythm Lift heavy things – Especially critical for women to prevent osteoporosis and maintain metabolic health Experiment with sardines – Try them in waffles, frittatas, or other creative preparations for omega-3s and clean protein Make protein enjoyable – Create recipes like protein ice cream, protein pancakes, and cottage cheese bowls so you actually want to eat enough Stop counting calories – Focus on whole foods and protein; let satiety signals guide you Don't major in the minors – Identify what actually matters for your health (sleep, protein, movement, light) and stop obsessing over small details View health holistically – Physical, mental, emotional, and spiritual health are inseparable Choose whole foods over processed options – Notice how your body feels; sensitivity to additives increases when you clean up your diet Resources & Links Mentioned in Episode: Dr. Josh Axe – The Biblio Diet (upcoming book) 75 Hard – Fitness challenge featuring outdoor daily movement Regenerative farming & local food sourcing Connect with Sasha Lipskaia: LinkedIn (Sasha's favorite platform) – Connect for regular updates and community https://www.linkedin.com/in/sashalipskaia/ YouTube:  https://www.youtube.com/@SashaLipskaiaMedia Personal Website  - https://www.sashalipskaia.com/ Connect with Amy & Living Simpler: Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Closing Thoughts This episode is a masterclass in the integration of faith, functional health, and practical living. Whether you're a longtime listener of Living Simpler or discovering Amy's work for the first time, Sasha's wisdom and the nutritional insights shared will resonate deeply. The message is clear: honoring your body isn't selfish—it's a spiritual practice that enables you to show up fully for the people and purposes God has called you to serve. As Sasha beautifully articulated: "Make sure you're full of love. That will determine what you're eating, how you're sleeping, whether or not you'll take that 10 minutes in bed. You have a different authority." Don't forget to subscribe, leave a review, and share this episode with someone who needs to hear that their health matters. 🙏

Episode Summary Are you feeling tired, bloated, and constantly fighting against your own body? You are not alone. Polycystic Ovary Syndrome (PCOS) affects one in ten women, yet it remains one of the most misunderstood and frequently misdiagnosed conditions. So many women are told their symptoms are "normal" or "all in their head," leaving them feeling dismissed and hopeless. In this episode, Amy pulls back the curtain on PCOS, revealing it's not just a fertility issue but a complex metabolic and hormonal disorder rooted in inflammation, insulin resistance, and hormonal imbalance. She shares why the conventional medicine approach often fails women and offers a holistic, compassionate path toward healing. Learn to understand the messages your body is sending you and discover five simple, foundational pillars to help you naturally manage your symptoms, restore balance, and reclaim your energy. If you're ready to stop fighting your body and start working with it, this episode is your guide to beginning that journey. Key Topics Discussed What is PCOS?: An introduction to Polycystic Ovary Syndrome as a hormonal and metabolic disorder, moving beyond the misconception that it's only about ovarian cysts. Amy breaks down the three core imbalances: high androgens, insulin resistance, and irregular ovulation. The Silent Struggle: Discover the wide-ranging and often confusing symptoms of PCOS, from weight gain, acne, and hair loss to the rarely discussed emotional toll, including anxiety and depression. Why It's So Often Misdiagnosed: Amy explains why up to 70% of women with PCOS are undiagnosed, detailing the frustrating journey many face, the shortcomings of conventional treatment, and the importance of advocating for your health. The Five Pillars of Natural PCOS Healing: Amy outlines a holistic and gentle approach to managing PCOS and reversing symptoms by focusing on five key lifestyle areas: Blood Sugar Balance: Why this is the non-negotiable first step, with practical tips for building meals around protein, fat, and fiber. Anti-Inflammatory Nutrition: How to use food as medicine by reducing inflammatory triggers and adding in nourishing, healing foods. Hormone-Friendly Movement: The truth about exercise and PCOS—and why more isn't always better. Learn the best types of movement to support your hormones, not spike them. Toxin Reduction: An often-overlooked pillar, learn how to reduce your body's toxic load by making simple swaps in your home and personal care products. Stress and Sleep: Why stress management and restorative sleep are the foundational pieces for hormone repair and regulation. Notable Statistics & Quotes Prevalence: "According to the CDC, 1 in 10 women of reproductive age in the U.S. has PCOS." Undiagnosed Cases: "Up to 70% of women with PCOS are undiagnosed." Long-Term Health Risk: "More than 50% of women with PCOS will develop type 2 diabetes or prediabetes before age 40." The Diagnostic Journey: "Research shows it takes the average woman over two years and three different doctors before receiving a proper PCOS diagnosis." A Message from Your Body: "Your symptoms aren't random. They're messages. And when we understand them, we can start to bring our bodies back into balance." A Call for Self-Compassion: "You are not failing. You are learning. Your body is not betraying you. It's trying to communicate with you. You are not behind. You are right on time for healing." Call to Action If this episode resonated with you, please consider subscribing to Living Simpler and leaving a review on Apple Podcasts or Spotify. Your support helps us reach more women who need to hear this message. Ready to take the next step on your health journey? Amy offers 1:1 coaching and group programs to provide you with the support and guidance you need. Resources & Links Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Here are the show notes for the podcast episode. Episode Title: Why Women Were Left Out of Medical Research — And How to Advocate for Your Health Episode Summary Did you know that for decades, medicine was tested almost exclusively on men? The findings were then handed down to women as if we were simply smaller versions of men. The results have been devastating. From medication dosages that leave women over-prescribed to nutrition advice that ignores our unique hormonal cycles, the "male default" in medicine has failed us. In this eye-opening episode, Amy Mewborn pulls back the curtain on the history of medical research, revealing why women were systematically excluded from clinical trials for decades. You'll learn the shocking statistic that women are nearly twice as likely to suffer from adverse drug reactions and discover why common advice on sleep, fasting, and exercise may not be working for you. This episode isn't just about the problem—it's about the solution. Amy provides a clear, actionable plan to help you advocate for your health. By the end, you'll be armed with the right questions to ask your doctor, a deeper understanding of your own biology, and simple, powerful adjustments you can make this week to reclaim your energy, honor your body's natural rhythms, and build a truly personalized wellness plan. Key Topics Discussed The Shocking History of Medical Research: Learn about the 1977 FDA guidance that excluded women of childbearing age from clinical trials and the landmark 1993 NIH Revitalization Act that finally mandated their inclusion. The Cost of the "Male Default": Discover how treating women as "small men" has led to significant health risks, including a nearly doubled rate of adverse drug reactions compared to men. The Ambien Example: A powerful case study of how women metabolize drugs differently, leading the FDA to cut the recommended dose of Ambien for women in half—decades after it was first prescribed. Heart Disease in Women: Why women often present with different heart attack symptoms (like jaw pain and nausea) and how the male-centric model of crushing chest pain has led to misdiagnoses. Sleep and Your Circadian Rhythm: Understand why women's circadian cycles are slightly shorter than men's and how to align your routine with your biology for better sleep using simple tips like morning light exposure and a strategic caffeine cut-off. Fasting for Women's Bodies: Amy shares her personal story of gaining weight with intermittent fasting and explains why popular fasting protocols often backfire for women. Learn a gentler, cycle-aware approach to fasting that supports hormonal health. Working With Your Hormones, Not Against Them: A breakdown of how to adapt your lifestyle to the different phases of your menstrual cycle (luteal and follicular) and how to adjust for perimenopause and menopause. The Hopeful Future of Women's Health: Learn about recent changes, like the NIH's "Sex as a Biological Variable" policy, that are paving the way for a more inclusive and accurate future in medicine. How to Be Your Own Health Advocate: Arm yourself with four crucial questions to ask your doctor to ensure you receive personalized care that honors your unique female biology. Notable Moments & Quotes "Women are nearly twice as likely as men to suffer adverse drug reactions. Twice as likely. Think about that for a moment." "It wasn't until 2013—yes, 2013—that the FDA officially cut the recommended dose for [Ambien] for women in half. That's decades of women being overmedicated simply because no one looked closely enough." "Only about eight percent of nutrition trials report sex-specific results. So when you see bold headlines like 'Intermittent fasting works for weight loss,' most of those studies didn't separate the men from the women." Amy's personal experience: "Hubby could go to one meal a day for a week and lose 10 pounds. I could go to one meal a day for a week and gain two pounds." "Your biology is not a character flaw. You don't need to push harder or shame yourself for being tired earlier. You need to align your environment with your body's natural timing." "You are not moody, broken, or lazy. You are cyclical. And once you learn your rhythm, you can build your health around it in a way that feels supportive and sustainable." Call to Action If this episode resonated with you, please share it with a sister, friend, or any woman in your life who deserves to feel empowered in her health journey. Together, we can change the conversation and demand better care for all. Links & Resources Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary: Are you frustrated by stubborn weight gain, bloating, or feeling unlike yourself, even when you're eating well and exercising? You're not alone! In this empowering episode, Amy dives deep into the common challenges women, especially those over 40, face with their metabolism, hormones, and energy levels. She debunks the myth that weight loss is solely about eating less and exercising more, revealing how hormonal shifts and stress can actually cause our bodies to hold onto fat. This episode is your guide to working with your body, not against it, by introducing seven simple, holistic, and practical shifts that can dramatically improve blood sugar balance, reduce stubborn fat, and help you reclaim your vibrant self. Key Topics: The "Why" Behind Midlife Weight Gain: Understanding how fluctuating estrogen, progesterone, and increased insulin resistance contribute to fat storage, particularly around the belly. The Impact of Stress (Cortisol): How chronic stress signals the body to hold onto fat for "survival." The Role of Inflammation: Identifying common sources like toxins, poor sleep, processed foods, and stress that create a dis-ease state. Shifting Your Mindset: Moving from a "punish your body" approach to a "support your body" philosophy. Seven Simple & Actionable Shifts: Eat Your Protein First: Why protein is crucial for blood sugar stability and curbing cravings. Walk After Meals: The surprising benefits of light movement for blood sugar and fat loss. Blood Sugar-Friendly Breakfasts: Moving beyond sugary cereals and pastries to balanced, nutrient-dense starts. Reduce Your Toxic Load: Practical, easy swaps to minimize daily exposure to everyday toxins. Hydrate with Intention: Understanding your actual water needs and the importance of electrolytes. Lift Something Heavy: The vital role of strength training for metabolism, bone health, and insulin sensitivity. Sleep Like It's Your Job: Recognizing sleep as a non-negotiable pillar of hormone health and bodily repair. The Power of Small Wins: How to choose one shift and build momentum for lasting change. Embracing Grace and Self-Compassion: Healing is a journey, not a destination, and it's okay to start again. Notable Guests/Moments: Amy's Personal Story: Amy shares her own relatable experience of struggling with weight and energy despite doing "all the right things," highlighting how understanding blood sugar and hormones changed everything for her. Empowering Message for Women: The episode is filled with encouraging words and a deep understanding of the unique challenges women face, particularly during perimenopause and menopause. Amy emphasizes that our bodies are smart and working to protect us, not against us. Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary In this deeply personal and educational episode, host Amy Mewborn opens up her own diagnosis journey with Myelin Oligodendrocyte Glycoprotein Antibody Disease (MOGAD)—a rare and traumatic autoimmune disorder often mistaken for Multiple Sclerosis (MS) or stroke. Amy, who manages her MOGAD through an integrative health approach focused on gut health and anti-inflammatory living, sits down with two fellow warriors, Sandra and Marla, for an open conversation about life before and after their diagnoses. This interview provides essential, firsthand insight into the struggles of getting diagnosed, the severity of MOGAD flares (from complete mobility loss to blindness), and the resilience required to manage this complex neurological condition through intense treatment and profound lifestyle changes. If you or a loved one are navigating a mysterious autoimmune disease or are curious about the power of lifestyle in managing nerve disorders, this episode offers invaluable clarity and support. Key Topics Discussed Understanding MOGAD: A detailed discussion of Myelin Oligodendrocyte Glycoprotein Antibody Disease, an autoimmune disorder that attacks the body's central nervous system and optic nerves, often resulting in severe physical and neurological symptoms. The Lengthy Diagnosis Journey: How MOGAD is frequently misdiagnosed as MS, stroke, or simply unexplained inflammation, leading to months or even a year of confusion and anxiety. The Impact of Autoimmune Flares: Personal stories detailing the traumatic onset of symptoms, including sudden leg paralysis (transverse myelitis), severe double vision, and complete temporary blindness (optic neuritis). The Search for Specialized Care: Marla's crucial breakthrough moment of being directed to a neuro-ophthalmologist after receiving generalized, and unhelpful, advice. Acute Treatments: Discussions around aggressive treatments like high-dose IV steroids and plasmapheresis (plasma exchange) used to halt an acute MOGAD attack. Managing Chronic Symptoms: How guests cope with residual issues like nerve pain (managed by medication like Lyrica) and balance/vision issues, including the difficulty of processing depth and motion. Lifestyle as Medicine: The essential role of an anti-inflammatory diet, specifically reducing processed sugars and implementing the Mediterranean diet, to minimize inflammation and prevent flares. The Gut-Health Connection: Amy's perspective, rooted in her integrative health studies, on how gut health (aggravated by mold poisoning in her case) is deeply intertwined with autoimmune diseases and nerve function. External Perception vs. Internal Reality: The frustration of looking "fine" while dealing with internal symptoms like cognitive jumbling, balance issues, and chronic pain. Notable Guests, Statistics, and Moments Special Guests: Sandra: Shares her experience of her legs suddenly giving out in May 2023, requiring weeks of hospitalization and six weeks of grueling rehab to relearn speech and walking. She celebrates a huge victory—today marks her last day needing assistance from PSWs (Personal Support Workers) due to her health improvements! Marla: Provides a powerful account of her rapid decline starting in late 2024, going from a numb leg to double vision, and ultimately losing sight in her right eye, all while being repeatedly told she likely suffered a stroke. Key Medical Terminology & Treatments: Plasmapheresis: Marla details her 10-day hospital stay, which included 5 sessions of this treatment (the "radiator flush") to clean MOG antibodies from her blood. Lyrica (Pregabalin): Sandra uses this medication four times a day to manage severe nerve pain, which manifests as intense itching and a sensation of "bugs crawling under the skin." MOG Titers: The definitive blood test (processed at places like Mayo Clinic) that confirmed Marla's MOGAD diagnosis after weeks of confusion. Amper: A central nervous system stimulator Marla is set to start, hoping to speed up signals through her injured optic nerve to correct depth perception issues. Notable Quotes & Insights: On the Power of Resilience: Sandra shares how she used her sister to help guide her through speech therapy via phone pictures while recovering in the hospital, highlighting the necessity of keeping a positive mindset. On Inflammatory Triggers: Sandra reflects on her inflammatory episode: "I think that was a big part of what got me in the hospital was I like my coffee creamer. I liked the flavor and I had too much of it. And I think that's what caused all that inflammation." On the New Normal: Marla shares a profound quote she learned at a conference: "We do what we can." This philosophy helps her manage the daily reality of a life changed by MOGAD. On Diet Changes: Marla discusses how the intensive steroid treatment changed her palate—alcohol and certain sweets now taste like metal, ironically making her pivot to the healthy, clean-eating regimen easier. Thanks for listening to the Living Simpler podcast. If today's episode gave you a spark of clarity or confidence in your own health journey, be sure to follow, subscribe, and leave a five-star review. It helps more women find this vital message about health, resilience, and living simpler. Want more wellness tips and real talk? Come hang out with me and the Living Simpler community! Resources Mentioned: Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Here are the show notes for the podcast episode "Alcohol & Midlife Women: The Surprising Impact on Hormones, Brain Fog, & Belly Fat." Episode Summary: This episode delves into the often-overlooked impact of alcohol on women in midlife, exploring how it affects hormones, brain function, sleep, and metabolism. Host Amy Mewborn shares her personal journey and explains why alcohol may not "hit the same" as it used to during these transitional years. The discussion emphasizes that this is not about shame but about empowering listeners with information to make informed choices about their health and well-being. Key Topics Discussed: Alcohol as a Neurotoxin: Understanding how ethanol affects brain cells, impairs cognitive function, and is linked to increased dementia risk. Metabolism Differences: Why women metabolize alcohol differently than men, leading to more intense effects. Hormonal Impact in Midlife: How fluctuating estrogen levels during perimenopause and menopause interact with alcohol, exacerbating symptoms like anxiety, mood swings, and sleep disturbances. Impact on Men: The accelerated decline of testosterone and increased estrogen in men due to alcohol, leading to belly fat, fatigue, and mood changes. Sleep Disruption: How alcohol interferes with deep, restorative sleep, leading to fragmented sleep patterns and early morning awakenings. Blood Sugar and Inflammation: Alcohol's role in spiking and crashing blood sugar, disrupting metabolic health, and increasing inflammation through leaky gut and cytokine production. Weight Gain: The link between alcohol-induced inflammation, elevated cortisol, and stubborn belly fat. Mood and Emotional Well-being: How alcohol can lower serotonin and dopamine, contributing to depression, anxiety, irritability, and a diminished capacity for joy. Thyroid Function: Alcohol's suppression of thyroid function and its impact on metabolism and energy levels, particularly for women with existing thyroid conditions. Shifting Habits: Practical advice on creating new rituals, experimenting with alcohol-free breaks, and listening to your body's signals. Living Simpler Reflections: Aligning choices with the life you want to live, prioritizing clarity, energy, and presence over numbing or coping mechanisms. Notable Guests/Moments: Host's Personal Experience: Amy Mewborn shares her own evolution from enjoying wine regularly to significantly reducing her intake after noticing negative effects on her sleep and energy. Oxford Study Mention: Reference to a study from Oxford that found heavy drinkers had a 41% higher dementia risk, and any amount of alcohol showed brain damage. Empowerment over Shame: A consistent message throughout the episode is the focus on providing information for empowerment rather than inducing guilt or shame. The "What Now?" Section: Practical, actionable steps for listeners to begin experimenting with reducing or eliminating alcohol from their lives. Call to Action: Ready to explore a clearer, more energized you? Start by getting curious about how alcohol truly makes you feel – not just in the moment, but in the days that follow. Consider an experiment: take a break from alcohol for a few weeks and notice the changes in your sleep, mood, and energy. Discover new rituals that support your well-being. Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode Summary In this transformative episode of the Living Simpler Podcast, host Amy Mewborn shares her personal journey from health struggles to healing through the power of strategic fasting. After experiencing autoimmune issues, mold toxicity, and a life-threatening health scare, Amy discovered that fasting isn't about deprivation—it's about restoration. Drawing from the expertise of Dr. Mindy Pelz and other functional medicine leaders, this episode breaks down the science behind fasting for women over 30, exploring how different fasting windows activate specific healing processes in the body. Amy provides a comprehensive guide to fasting timelines, from 16-hour intermittent fasting to extended 7-day therapeutic fasts, while emphasizing the unique hormonal considerations women must navigate. Key Topics Discussed • The Science of Fasting vs. Starvation: Understanding fasting as a strategic healing tool, not punishment or deprivation • Metabolic Flexibility: How fasting trains your body to burn stored fat instead of constantly relying on glucose • Hormone Optimization: The critical relationship between fasting, insulin sensitivity, and hormonal balance for women • Fasting Timeline Breakdown: 16 hours: Metabolic reset and fat burning activation 24 hours: Gut healing and cellular cleanup through autophagy 48 hours: Inflammation reduction and growth hormone surge (up to 5x normal levels) 72 hours: Immune system reset and stem cell activation 5-7 days: Deep therapeutic healing and hormone recalibration • Women-Specific Fasting Strategies: How to align fasting with menstrual cycles, perimenopause, and post-menopause • Cycle Syncing: Optimal fasting windows during follicular phase vs. luteal phase considerations • Practical Implementation: Hydration protocols, electrolyte support, and energy management during fasts • Safe Refeeding Strategies: How to break fasts properly to maximize benefits and avoid digestive distress • Red Flags and Contraindications: When fasting isn't appropriate and safety considerations for women Notable Moments & Insights Personal Transformation Story: Amy shares her powerful health journey from owning fitness studios while secretly struggling with autoimmune issues, mold toxicity, and a stroke-level blood pressure emergency that led her to discover functional medicine and fasting. Key Quote: "Fasting wasn't about deprivation, it was about restoration. It gave my body space to repair, to detox, and to finally start working with me, not against me." Expert Wisdom Referenced: Dr. Mindy Pelz: "Fasting is not about what you eat, it's about when you eat" Emphasis on fasting as healing rather than restriction Powerful Statistics: Growth hormone increases up to 5 times normal levels during 48-hour fasts Autophagy (cellular cleanup) peaks around 72 hours Stem cell production activates at the 72-hour mark Mindset Shift: Amy challenges the conventional "eat every 2-3 hours" mentality, explaining how this advice wasn't designed for women's unique hormonal needs. Call to Action Ready to start your fasting journey? Amy encourages listeners to: Start Small: Begin by pushing breakfast back just one hour this week Find Community: Share your fasting goals with a friend or on social media for accountability Track Your Progress: Download Amy's free fasting timeline and journal (link in show notes) Listen to Your Body: Remember that fasting should feel empowering, not depleting Subscribe and Share: If this episode resonated with you, please subscribe to the Living Simpler Podcast, leave a review, and share with another woman who might benefit from this message. Stay Connected: Follow Amy's journey and get more wellness tips on Instagram, and keep an eye out for her upcoming 7-day fasting journal for deeper guidance. Links & Resources Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Remember: Progress over perfection. Listen to your body, celebrate small wins, and trust that every step you take is building a foundation for long-term health. We are better, stronger, and healthier together.

Is Your Metabolism Broken? The Silent Force Behind Chronic Illness Episode Summary In this deeply compassionate and informative episode of Living Simpler, Amy Mewborn addresses one of the most frustrating experiences many high-achieving women face: feeling like their body is working against them despite doing "all the right things." Through the relatable story of "Angie" and real client experiences, Amy explores the complex world of metabolic dysfunction—a silent force that affects millions of women, particularly during perimenopause and menopause. Amy breaks down the science behind why your metabolism might feel "broken," explaining how hormonal shifts, body composition changes, and modern lifestyle stressors create a perfect storm that can leave you feeling exhausted, struggling with weight gain, and battling unpredictable hormones. Most importantly, she emphasizes that this isn't about willpower or trying harder—it's about understanding what's happening in your body and responding with compassion and knowledge. Key Topics Discussed • Understanding Metabolic Dysfunction: What it is, why it happens, and why it's not your fault • The Hormonal Symphony: How estrogen decline, insulin resistance, and other hormone imbalances affect metabolism • Body Composition Changes: The role of visceral fat and muscle loss in metabolic health • Staggering Statistics: 23% of U.S. women have metabolic syndrome Postmenopausal women are 2-3 times more likely to develop metabolic syndrome Women gain 10-15% more visceral fat after menopause Just 5 calories per day surplus can lead to 11 pounds of weight gain over 20 years • The Emotional Toll: Addressing the frustration, guilt, and invisible burden many women carry • PCOS Connection: How polycystic ovary syndrome compounds metabolic challenges • Practical Solutions: Resistance training for muscle preservation Anti-inflammatory nutrition approaches Stress management and sleep prioritization The role of hormone therapy (35% diabetes risk reduction) • Hope and Healing: Why small, consistent changes can create significant metabolic improvements Notable Moments & Quotes Opening Metaphor: "Think of your metabolism like the engine in your favorite car. For years, it hummed along, getting you where you needed to go. But lately, it's sputtering, stalling, and leaving you stranded on the side of the road." Powerful Statistic: "47 million adults in the U.S. have metabolic syndrome, and women—especially African American and Mexican American women—are disproportionately affected." Visceral Fat Analogy: "I like to call it the 'metabolic fire,' because it's not just sitting there—it's actively stoking inflammation... Imagine your body as a house, and visceral fat as a smoldering fire in the basement." Empowering Message: "You are not alone, and you are not broken. Your experience is real, it's valid, and it's shared by millions of women. This isn't about willpower or not trying hard enough." Hope-Filled Reminder: "Even a modest 5% weight loss can significantly improve hormone balance and ovulation in women with PCOS. That's not about chasing a number on the scale—it's about celebrating small wins that lead to big transformations." Call to Action Ready to take the first step toward metabolic healing? Amy encourages listeners to: Start tracking your body's signals - Keep a simple journal of energy, mood, and symptoms Incorporate gentle resistance training - Even 5 minutes a day can make a difference Focus on anti-inflammatory whole foods - Paint your plate with colorful, nourishing options Prioritize stress management and sleep - Protect your rest like a precious appointment Seek support when needed - Consider working with a health coach or functional medicine practitioner Don't forget to subscribe to Living Simpler for more episodes that blend science with compassion, helping you navigate your health journey with confidence and grace. Leave a review to help other women find this supportive community, and follow Amy on social media for daily inspiration and practical wellness tips. Links & Resources Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Episode: "Toxic Truths: Five Simple Steps For Reducing Your Toxic Load" In this eye-opening episode, Amy Mewborn tackles one of the most pressing health issues of our time: the hidden toxic burden we carry from everyday products. From the beautifully scented candles in our homes to the makeup we apply each morning, Amy reveals how seemingly innocent daily rituals may be quietly disrupting our hormones, compromising fertility, and raising cancer risk. This isn't about living in fear—it's about empowerment through awareness. Amy provides practical, scientifically-backed strategies to reduce your toxic load without needing a chemistry degree or complete life overhaul. With infertility rising 1% every year for the past 50 years, this conversation couldn't be more timely or crucial for women's health. Key Topics Discussed • **The Hidden Truth About Chemical Safety Testing**   - Why most chemicals we use daily were never tested for long-term safety   - Understanding "toxic load" and cumulative exposure   - The legal loopholes that hide dangerous ingredients under terms like "fragrance" and "natural flavors" • **Major Sources of Daily Toxic Exposure**   - Personal care products: deodorants, perfumes, makeup, and skincare   - Period products and their direct access to bloodstream   - Household items: toilet paper, cleaning products, air fresheners   - Cookware dangers: PFAS chemicals in non-stick pans   - Sunscreen synthetic UV filters and safer alternatives • **The Greenwashing Problem**   - How companies mislead consumers with unregulated terms like "natural" and "eco-friendly"   - Red flag ingredients to avoid: fragrance, PEGs, parabens, aluminum, PFAS   - Reading labels effectively without needing a PhD in chemistry • **Family-Friendly Detox Strategies**   - Why children are more vulnerable to toxic exposure   - Safe swaps for kids' products and foods   - Simple detox habits: movement, hydration, sunlight, and nature connection • **Five Actionable Steps to Start Today**   - Personal product audit focusing on daily-use items   - Air and water quality improvements   - Food detox strategies for families   - Building natural detox habits into daily routines   - Embracing simplicity as a detox strategy Notable Statistics & Research Mentioned • **Infertility Crisis**: Infertility has risen by approximately 1% every single year for the past 50 years (published in Scientific American) • **Breast Cancer Connection**: Parabens were found in 97% of breast cancer tumors sampled in one major study • **PFAS Contamination**: Over 90% of products found to have high levels of PFAS (forever chemicals) never listed them on the label • **Heavy Metal Exposure**: Recent study found women using conventional tampons had higher levels of heavy metals and signs of oxidative stress • **Food Dye Impact**: Food dyes like Red 40 and Yellow 5 are banned in Europe due to links to hyperactivity and behavioral issues in children Key Quotes from the Episode *"Your environment, your products, and even the air you breathe inside your home could be contributing to fatigue, fertility struggles, and chronic illness."* *"Your skin is not a barrier. It's a sponge. What you put on your body matters just as much as what you put in it."* *"You are not powerless. You are not behind. Every choice you make from here is a vote for your health and your future."* *"This journey toward low-tox living is not about doing everything perfectly. It's about stacking better choices one by one in a way that fits your life."* Recommended Brands & Products Mentioned • **Cleaning Products**: Branch Basics, Milora • **Cookware**: Xtrema (pure ceramic, free of glazes and coatings) • **Period Products**: Organic cotton tampons, bamboo-based reusable period underwear, medical-grade silicone menstrual cups • **Sunscreen**: Mineral-based options with zinc oxide or titanium dioxide Call to Action Ready to take control of your health and reduce your toxic load? Start with Amy's five simple steps outlined in this episode, beginning with a personal product audit this week. Your body—and your family's health—will thank you. **Don't forget to:** - Subscribe to Living Simpler on Apple Podcasts or Spotify - Leave a 5-star review to help more women discover these life-changing insights - Follow Amy on Instagram @amymewborn for daily wellness tips and inspiration - Share this episode with women in your life who deserve to know these toxic truths --- Links & Resources **Free Living Simpler Health Resources**: https://living-simpler.com/resources **Follow Amy on Instagram**: https://www.instagram.com/amymewborn **Shop Amy's Top Wellness Picks**: https://www.amazon.com/shop/amymewborn **Shop Amy's Fave Shaklee Products**: https://us.shaklee.com/en_US/amymewborn/storefront --- *The Living Simpler Podcast is your weekly dose of truth, tools, and encouragement for women who are doing everything right but still feel like something's off. Join Amy Mewborn—former finance exec, TEDx speaker, and wellness entrepreneur—as she cuts through the noise to give you simple, doable steps to balance hormones, boost energy, reduce inflammation, and reclaim your sparkle.*