Mind Your Body

We will dive in today and talk about something that is not discussed enough regarding fertility: the male perspective and ownership. Ladies, listen up too, because you can share this with your partner if you're trying to get pregnant, feeling stressed because you aren't conceiving as quickly as you hoped, or maybe you've experienced a miscarriage.  First and foremost, it's important to take care of yourself and show up in the best way possible. Lifestyle changes can make a huge difference. That's why I've invited Dr. Melissa Winrich here today to finally address the other side of fertility. We both see it in our clinics all the time. People are often shocked if they don't get pregnant right after stopping birth control. It really does take two. We need to start incorporating men into the fertility process. We spill the tea on practical ways guys can support their hormones, like getting enough sleep, lifting weights, and reducing toxins. Dr. Melissa explains that working on metabolic health, muscle mass, and good nutrition is crucial for healthy sperm, motility, morphology, and count of all matter. She also talks about fertility as a vital sign, not just for women but for men, too. By focusing on daily movement, eating real food, and minimizing stress, couples can drastically improve their chances. All of this returns to feeling good in your body and your relationship. We need to be connected and have fun along the way. This episode is a must whether you're just starting or have been trying for a while. We'll show you why male fertility matters and how men can show up for a healthy, vibrant path to parenthood. Connect with Dr. Melissa Wenrich Instagram: https://www.instagram.com/drmelissawenrich/ Grab her Fertility Freebie and Learn More about Womb Healing  https://melissa-wenrich.mykajabi.com/dr-melissa Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start  

Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension   I know you've been wondering, "How do I breathe into my butthole correctly?" It's a real head-scratcher for many of you out there. But fear not, I've got you covered. This game-changing exercise will help you break out of tension.      Let's get started. Find a comfortable spot, feet on the floor, and let's begin by inhaling through your nose. Pay attention to how your body feels. Do you sense pressure in your chest? Is anything happening in your belly? We're going to work on expanding the lower stomach, back, and sides. And hey, do you even feel your butt when you breathe? Don't worry; most folks are disconnected at first, just like I was.   Now, get a pillow for some support and place your hands around your waist in a circle. Inhale through your nose, imagining a balloon expanding in your lower stomach. Exhale through your nose and relax. Repeat this a few times, feeling the expansion with each breath.   Now, here's the magic part. I want you to focus on those butt bones sitting on the chair. Are they saying hello? Shift your butt around, get the feeling going. Then, as you inhale, think of breathing down into those butt bones or, yes, your butthole. It's not as awkward as it sounds! You should feel a slight stretch or movement, not like you're gonna fart or strain to use the restroom. Trust me; it's all about that subtle sensation.   To help you connect even better, try cupping your butt bones with your hands, inhaling into your fingers, and exhaling as you relax. Bingo! That's what we mean by breathing into your butthole. You're doing great!   I promise you, doing this exercise regularly will bring you immediate relief and relaxation. Your stress levels will thank you, and it doesn't cost a dime! To dive deeper, I've got a free three-part series on breathing and relaxation. But act fast; it might not stay free forever!   Share this episode with your friends because everyone deserves to know how to breathe into their butthole. Take care, and until next time, happy breathing!   Grab your Game Plan: In short, these Game Plans are a way to save you time & money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.   Connect with Dr. Audra Instagram: https://www.instagram.com/draudralance/   GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension

Let's talk about my favorite back pain tricks, all right? Because we're just going to mesh it all into one today. If you're dealing with low back pain, this is for you. There's a multitude of different reasons for back pain, so our goal is to figure out the root cause. The worst advice that a doctor can tell you is to not move and just lay there until it passes. We need to keep those tissues and joints from becoming the Tin Man. Movement heals. You've got to remember -  Keep Moving – Your joints and tissues need blood flow; don't just lie in bed. Find Your Directional Preference – Maybe you need press-ups (like a sloppy cobra pose) instead of bending forward. Believe You Can Heal – If you constantly say, "I have a bad back," that belief will hold you back. Assess Daily Habits – Are you sitting all day? Driving for hours? Let's switch it up! Address Inflammation – Hydration, anti-inflammatory foods… everything you eat or drink matters. Incorporate Strength Training & Walking – Foundational ingredients for a really good body. Manage Stress & Mindset – Good stress is still stress; your body doesn't know the difference. Seek Professional Help – Virtual or in-person appointments, plus my sciatica game plan if you need guidance. REMEMBER: Movement heals, and I'm so excited for you to explore a different approach!   Grab your SCIATICA BACK PAIN GAME PLAN HERE and start living your best life HERE: https://www.mytrainingroom.co/services-1   It's January, and we're starting off the year in gratitude, thankfulness, and giving. For every five star written review, I'm going to donate $10 to a charity. So, if you're on Apple Podcasts, leave that five-star written review and put your Instagram handle plus the cause you're passionate about. If you're on Spotify, tap those five stars, share it on your Instagram stories, and tag me at @‌DrAudraLance with the charity you love. Let's all give back together—and get our backs feeling better in the process!   Connect with Dr. Audra:   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

Ever feel like traditional cancer treatments leave you feeling lost and disconnected? This episode is all about reclaiming hope through holistic cancer healing. My special guest, Carly, has been on a remarkable journey, combining integrative therapies, mindset work, and community support to fight and ultimately beat cancer. With a decade of holistic health coaching and yoga teaching under her belt, Carly shares how nutrition, emotional healing, and spirituality can all work together to restore balance in the body, mind, and spirit. "You are hearing me. After five years of intense healing and dedication to this… I did it slowly over five years," Carly says. She's living proof that you're worthy of a vibrant life and that holistic health can open doors you never knew existed. We'll dive into how she's built a supportive wellness community, how mindset shapes recovery, and why detox and emotional work are crucial for deeper healing. If you've been craving a new approach to your own health or just need a reminder that you're not alone, this is the episode for you. Don't miss out on Carly's insights, her upcoming Sacred Self Care Retreat, and the practical ways she's fused integrative therapies with conventional treatment. You're worthy of healing that nurtures your whole self, let's explore it together!   Connect with Carly Instagram: https://www.instagram.com/carlyloveskale/ Alchemy Juice https://www.instagram.com/alchemy.juice/ Check out her retreats and more https://www.carlybrownwellness.com/     Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start  

New year, new you, right? Or so they say. I've been asked a lot lately. What my advice is as a doctor this year. So let's go into 2025 doing the thing. Happy New Year, Butthole Breathers. Today I just want to share with you three simple things that I want you to keep in mind this new year. Number one: Start small. If you're not feeling so motivated, January 1st isn't the time to totally do 180 on your life. That's okay. Be patient with yourself. If you are so motivated, that's great too—just remember, if you don't start right now, it doesn't mean you won't start. Number two: How you do the little things is how you're going to do everything. It's these little things that add up to the big things and they are usually the boring things. That's what makes a world of difference. Number three: Live in gratitude. Neurologically, it changes your brain and is going to change a lot of outcomes in your life. Even when something is hard or you're in pain, ask: 'What is this trying to teach me?' Finally, for every five star written review, I'm going to donate 10. Let's help each other and see how much money we can raise.     Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start