Green Glow Lifestyle

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

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

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

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

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

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

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

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

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

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

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

Summary: In this energizing episode of the Green Glow Podcast, host Kylie Buckner is joined by her husband and health science expert, Dr. Cyrus Khambatta, for a deep dive into the fascinating world of mitochondria—the “powerhouses” of our cells. Together, they break down the science behind mitochondrial health, why it’s suddenly trending, and how what you eat (and how you move) can directly impact your cellular energy, longevity, and overall wellness. Cyrus shares insights from his PhD research in nutritional biochemistry, explaining how mitochondria work, why they matter for everything from energy to disease prevention, and the latest science on how diet and lifestyle choices can help you build new, healthier mitochondria. The duo also explores the best foods for mitochondrial health, the role of antioxidants and polyphenols, the impact of different diets (including Mediterranean, ketogenic, and fasting), and practical tips for optimizing your energy at the cellular level. Whether you’re a science geek or just want to feel your best, this episode is packed with actionable advice, myth-busting, and a healthy dose of kitchen-table banter. Plus, Kylie and Cyrus brainstorm a “mitochondria-loving salad” recipe you’ll want to try! Show Notes In This Episode: Why mitochondria are the “powerhouses” of your cells—and why that matters for your health and longevity The surprising history of mitochondria and their role in human evolution How many mitochondria are in your cells (hint: it’s way more than you think!) The connection between mitochondrial health, energy production (ATP), and chronic disease How diet and exercise influence mitochondrial biogenesis (making new mitochondria) The impact of different diets on mitochondrial function: high-fat, calorie restriction, ketogenic, fasting, and Mediterranean Why calorie restriction and fasting can boost mitochondrial health The gold standard: why the Mediterranean diet is so powerful for your cells The science of polyphenols and antioxidants—what they are, why they matter, and the best plant-based sources Top foods for mitochondrial health: Indian gooseberries (amla), turmeric, soybeans, cacao, onions, apples, blueberries, red grapes, cinnamon, beets, spinach, arugula, Swiss chard, celery, and more The role of nitrate-rich vegetables (beets, leafy greens) in supporting mitochondria and cardiovascular health How to “feed” your mitochondria with every meal for optimal energy and disease resistance The myth of high-fat and ketogenic diets for long-term health Practical tips for incorporating more antioxidant-rich, polyphenol-packed foods into your daily routine The idea for a “mitochondria-loving salad” and cacao-turmeric dressing Resources & Links: Connect with Cyrus here: Evolution Health  Click this link to learn more about Amla Green for Antioxidant rich Indian gooseberry tea/coffee products Research papers mentioned: “The Impact of Diet Upon Mitochondrial Physiology” Kyriazis ID, Vassi E, Alvanou M, Angelakis C, Skaperda Z, Tekos F, Garikipati VNS, Spandidos DA, Kouretas D. The impact of diet upon mitochondrial physiology (Review). Int J Mol Med. 2022 Nov;50(5):135.  “Dietary Bioactive Compounds as Modulators of Mitochondrial Function” Vásquez-Reyes S, Velázquez-Villegas LA, Vargas-Castillo A, Noriega LG, Torres N, Tovar AR. Dietary bioactive compounds as modulators of mitochondrial function. J Nutr Biochem. 2021 Oct;96:108768.  Recommended Reading: “Mastering Diabetes”- Cyrus Khambatta, PhD  

Small Shifts, Big Impact: Mindset Tools for Lasting Lifestyle Change  with Kylie Buckner and Stefanie Dougherty “Mindfulness can help create space between impulse and action”- Stefanie Dougherty   In this soul-nourishing episode of the Green Glow Lifestyle Podcast, Kylie welcomes back her cousin and plant-based chef Stefanie Dougherty (@greensagelife) for a deep dive into the power of mindset and mindfulness in everyday life. What started as a casual cousin convo turned into a thought-provoking discussion on how simplifying your habits, honoring your energy, and practicing presence can lead to profound transformation—from your health to your to-do list. Whether you’re feeling overwhelmed by wellness advice, stuck in autopilot, or navigating your own healing journey, this episode will leave you grounded, inspired, and armed with tangible tools to slow down, tune in, and move forward. 🌿 In This Episode: The difference between mindfulness and mindset—and how they work together Why overcomplicating wellness can backfire (and what to do instead) The “space between” stimulus and action—how to pause and make conscious choices Shifting from guilt and pressure to clarity and intention How rituals (even 5-minute ones!) bring structure, joy, and calm Why redefining success can help you sleep better and stress less Stefanie’s truth-bomb: Saying no to one thing is saying yes to another Simple daily practices to help you stay aligned with your goals A powerful mindset reframe for anyone trying to change habits or improve their health The surprising way toddlers and Duolingo can teach you about growth and grace 🔥 Quote Worth Repeating: “What if the path to wellness isn’t about doing more—but doing less, with more presence?” — Kylie Buckner Recommended Reads for more on this topic: The Power of Now- Eckhard Tolle Essentialism- Gregory McKewan Meditations for Mortals- Oliver Burkeman Find Stefanie here: @GreenSageLife www.greensagelife.com

SHOW NOTES: “We are designed to thrive—but most of us are just surviving in a collapsed, compressed state. When you give your cells space, oxygen, and attention, they come alive.” -Deanna Hansen   In this episode of Green Glow Lifestyle, Kylie interviews Deanna Hansen, founder of Block Therapy and a pioneer in fascia-focused healing. Together, they explore how fascia decompression can unlock long-lasting relief from pain, inflammation, and postural imbalances—and how this powerful technique also supports natural facial rejuvenation, cellular health, and whole-body glow. If you’ve ever dealt with bloating, acute or chronic pain, fatigue, or facial aging, this conversation is packed with eye-opening insights and practical tools. We discuss: The origin of Block Therapy and Deanna’s life-changing discovery Fascia’s role in aging, digestion, inflammation, and chronic 'dis-ease' How breath, posture, and alignment support cellular healing The new Face Therapy program—why it works and how it helps lift you up Why pain is not the enemy, but a message from your cells How to get started at home with just a towel 🎁 Free Gift: Get Started with Deanna’s 9-Part Block Therapy Series → ($47 value) CLICK HERE  🌐 Click here to Learn more: Block Therapy YouTube: BlockTherapy  Life of a Cell Video (3 mins): https://youtu.be/wJyUtbn0O5Y?si=9wfHOf3fnEiPogIH  

SHOW NOTES: 🎙️ Intermittent Fasting: The Anti-Inflammatory Tool You’re Not Using Yet In this solo episode, Kylie Buckner, RN, breaks down one of her all-time favorite wellness tools—intermittent fasting—and why it’s so powerful for reducing inflammation, improving metabolic health, and helping you feel your absolute best. She dives into the science, strategy, and mindset behind fasting and how to turn it into a sustainable self-care ritual. Whether you’re new to fasting or looking to deepen your practice, Kylie offers approachable tips, personal coaching insights, and examples of how fasting can improve insulin sensitivity, lower joint pain, reduce brain fog, and more. 🔑 In this episode, you’ll learn: What intermittent fasting really is—and what it isn’t The science behind fasting and inflammation How fasting supports insulin sensitivity and blood sugar balance Gut health benefits: repairing leaky gut & restoring microbiome balance The role of autophagy (cellular self-cleaning) Kylie’s personal strategies for 16:8 and 24-hour fasts Why pairing fasting with fiber-rich, plant-based meals is a wellness superpower How to set up your fasting day with rest, hydration, and joy 💌 Ready to try fasting or want support? Email Kylie at kylie@greenglowlifestyle.com Looking for a good read? I recommend this one by Valter Longo, PhD: The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight Key Focuses: The Fasting-Mimicking Diet (FMD) – a plant-based, low-calorie protocol that mimics the effects of fasting without complete food restriction How periodic fasting triggers autophagy, stem cell regeneration, and inflammation reduction Lifestyle recommendations rooted in research from centenarian populations The role of fasting in preventing chronic diseases like cancer, diabetes, and cardiovascular disease This book is ideal for people who want both the science and a practical approach to intermittent and periodic fasting, especially from a plant-forward, longevity-focused lens. Sources to support this episode: Longo, V.D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048–1059. de Cabo, R., & Mattson, M.P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. Horne, B.D., Muhlestein, J.B., & Anderson, J.L. (2015). Health effects of intermittent fasting: hormesis or harm? American Journal of Clinical Nutrition, 102(2), 464–470. Patterson, R.E., & Sears, D.D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393. Wilhelmi de Toledo, F., Grundler, F., Sirtori, C.R., & Ruscica, M. (2020). Unravelling the health effects of fasting: A long road from obesity treatment to healthy life span increase and improved cognition. Annals of Medicine, 52(5), 147–161.

What would you do if your husband had a stroke at age 37? For Allie Essig, the answer became clear: transform her family’s future through the power of plants. In this deeply personal and uplifting episode, Allie—mom of six, fitness instructor, and founder of Plant Whys—shares how a sudden health crisis led to a lifestyle overhaul. She opens up about how faith, food, and family intersected on her journey to healing, and how she now empowers others through simple, delicious, and doable plant-based meals. Her story is one of hope, creativity, and unwavering love. 🔥 Why You Should Listen Hear how Allie helped her husband reverse stroke symptoms and reclaim his health Learn easy food swaps that make plant-based eating family-friendly (black beans for beef, chickpeas for chicken!) Get inspired by how faith and nutrition came together in Allie’s healing journey Discover how she feeds a family of 8 without stress or overwhelm Learn why perfection isn’t required—just progress and love Find out how Allie makes brownies with beans (and what not to do with tofu!) Explore the importance of emotional eating, habits, and the deeper “whys” behind our choices Tap into the joy of cooking, community, and self-care through Allie’s empowering story To Connect with Ali website: https://www.plantwhys.com/ YouTube and IG: @plantwhys Inspirations for today’s episode: How Not To Die”- Dr. Michael Greger.   https://nutritionfacts.org/book/how-not-to-die/  

"Understanding cellular processes can help us engage better with our health."   In this solo episode, Kylie Buckner, RN, explores the powerhouse mineral calcium—its many roles in the body, how to get enough from plant-based foods, and why it's essential for women’s health, especially after 40. Building on last week’s conversation about vitamin D, this episode dives deep into calcium’s impact on bone strength, nerve function, and long-term wellness.  What You’ll Learn: Why calcium is more than just a bone builder The role of calcium in muscle function, heart rhythm, and neurotransmission What happens when your dietary calcium is too low—including how your body pulls from bone reserves The link between phosphorus levels and hidden bone loss Common symptoms of calcium deficiency (and when to check your levels) Top plant-based sources of calcium and how to optimize absorption Why vitamin D, magnesium, and vitamin K2 are critical for calcium to work The best types of exercise to support bone density and reduce fracture risk Medications and lifestyle factors that can decrease calcium absorption How to build a food-first, supplement-smart strategy for lifelong bone health 👟 Bonus Tip: Learn how to pair calcium-rich meals with movement and sunshine for a truly integrative approach to aging strong.

“Understanding what we put in our bodies is crucial.” Episode Summary: Vitamin D & Women's Health In this solo episode, Kylie Buckner, RN, dives into the essential role of vitamin D in women’s health and overall well-being. 💡 What You’ll Learn: Why micronutrients—especially vitamin D—are vital for women’s health The connection between vitamin D and hormonal balance How vitamin D supports immune function and bone strength Common signs of vitamin D deficiency Ways to get vitamin D through sunlight, food, and supplements Why it's important to test your levels regularly Practical tips for boosting your vitamin D intake through self-care and nutrition Tune in to feel empowered, informed, and inspired to take charge of your health—one micronutrient at a time. Subscribe for more tips on women's wellness   Check out our website: www.greenglowlifestyle.com

Breaking the Rules of Diabetes "Find your jam, find your place." In this inspiring episode, Kylie and Lauren celebrate a major milestone: Lauren’s feature on the cover of Ride High, an international cycling magazine. 🔹 Behind the scenes of Lauren’s Ride High magazine feature   🔹 How indoor cycling became her healing ground for life challenges  🔹 The connection between lifestyle medicine, nutrition, and exercise  🔹 Building a supportive fitness community   🔹 Reflections on grief, legacy, and growing a food forest Enjoy our powerful conversation about purpose, movement, and what it means to truly ride high—on the bike and in life. Check out Lauren’s article in Ride High magazine here: https://ridehighmagazine.com/wp-content/uploads/2025/04/RH-24-PDF-for-upload-FINAL-250425.pdf Visit Lauren's Website here: http://laurenplunkett.com Our favorite sketches from “The Delicious Dish” on SNL https://youtu.be/bPpcfH_HHH8?si=f7XnMsJzrOi2ITEu https://youtu.be/F_tVJ2rHHSA?si=_CgGBPhhs8PSdK5d   As always, connect with us here: www.greenglowlifestyle.com IG @greenglowlifestylepodcast YOUTUBE: @greenglowlifestyle FB: @greenglowlifestyle

“Cook Once, Eat Twice….” In this heartwarming episode, Kylie and Lauren sit down with whole food, plant-based chef Stefanie Dougherty to explore the art of joyful, intentional cooking. From her journey transitioning from a meat-based diet to plant-forward living, Stefanie shares how food became a pathway to wellness, connection, and creativity. ✨ Why tune in: Discover how to create a recipe portfolio and simplify meal planning Learn how to cook mindfully—even in small spaces Get inspired to involve your family in the kitchen Embrace seasonal, local foods for optimal flavor and nutrition Hear real talk on overcoming resistance from loved ones Whether you're a kitchen newbie or a seasoned plant-based foodie, this conversation will leave you feeling empowered to bring more presence, purpose, and pleasure to your plate. Connect with Stefanie @greensagelife on YouTube, Instagram, Pinterest, and Facebook  Find out more on her website at greensagelife.com Download YOUR copy of Stefanie’s FREE ‘Quick Dinners eBook” here: https://www.greensagelife.com/quick-dinners-ebook Visit Stefanie’s Amazon Store:  https://amzn.to/4jGopHm