The Foundation Of Wellness

#91: A Carnivore Cancer Strategy with Dr. Al DanenbergView the video interview of this episode here: https://youtu.be/HJN31aOxtgQ (Channel: Marisa Moon Wellness, Playlist: The Foundation of Wellness podcast, or go to tinyurl.com/FOWyoutube)Brief Summary & Bio:Listen as he shares his riveting cancer story and the shocking variables that had something to do with his success. You’ll learn all about his Unconventional Cancer Journey since he was diagnosed with incurable bone marrow cancer in September 2018 and was given only 3-6 months to live. Dr. Al rejected all chemotherapy and is thriving today. And he’s here to share his absolutely unconventional treatment route. DISCLAIMER: This podcast is for educational and entertainment purposes only. This in no way substitutes for medical advice, and be aware that the treatments discussed in this episode are not widely accepted as part of the medical standard of care in the united states. Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode.Dr. Alvin Danenberg, “Dr. Al”, is a periodontist (formerly in private practice for 44 years). Dr. Al received advanced training in evolutionary nutrition, the Certified Functional Medicine Practitioner designation, Certified Primal Health Coach, and Kresser Institutes ADAPT Trained Health Professional. Dr. Al is on the faculty of the College of Integrative Medicine and created the college’s integrative periodontal teaching module. He is the Chair of the Periodontal Committee for the International Academy of Biological Dentistry and Medicine (IABDM). He also created a Biological Nutritional Dental Certification Course for that same academy.. Dr. Al is a Member of the Scientific Advisory Board for Immunity at Daivam Wellness Center in India. With Elektra Press, he released a book called "Crazy-Good Living" which is based on ancestral nutrition and lifestyle, and he published two mini-eBooks on Kindle: “Better Belly Blueprint” and “Is Your Gut Killing You?”Join me inside my Facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to: facebook.com/groups/FOWpodcast For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.comDo you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:Paleo Medicina Clinic (Budapest, Hungary): https://www.paleomedicina.com/en Dr. Al’s Free Guide and Videos “Better Belly Blueprint” and more on his cancer protocols: https://training.drdanenberg.com/.Dr. Al’s Website and blog: https://drdanenberg.com/For Global Scientific Research: http://pubmed.gov Dr. Al on Twitter: twitter.com/drdanenbergDr. Al on Facebook: www.facebook.com/al.danenberg Marisa Moon:Website: marisamoon.com Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN the Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Intro/Exit Music - "Ukulele Whistle" by Scott Holmes"

#90: Meal Planning, Meal Prep for family, with Dana JohnsonView the video interview of this episode here: https://youtu.be/az5R8pulAgI (or go to tinyurl.com/FOWyoutube)Brief Summary & Bio:Today’s guest is a certified Primal Health Coach and mother of 2. After years of suffering from depression, anxiety, and pharmaceutical dependency, Dana Johnson found a way to heal herself by overhauling her lifestyle. After doing a 21-day challenge to stop eating grains and taking a primal approach to her diet and life, Dana has been free for several years and is on a mission to teach other women how to bolster their lifestyle habits. In her latest book, Primal Wife Happy Life's Guide to Menu Planning and Meal Prep, she busts the myth that eating clean is expensive and complicated.Grab Dana’s meal planning ebook here: bit.ly/happylifebook>>> Join me inside my Facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to: facebook.com/groups/FOWpodcast For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>>> Do you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast  Resources mentioned in this episode:- Dana’s Free Ebook: bit.ly/happylifebook - Dana’s Website: https://www.primalwifehappylife.com - The #1 Primal blog: marksdailyapple.com- Sugar-free Natural Wine: www.dryfarmwines.com/fowpodcast- Marisa’s Facebook Group: facebook.com/groups/FOWpodcast Contact Marisa:* Professional inquiries only: email marisa @marisamoon.com* Health Coaching Inquiries: marisamoon.com/consultation* Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ * LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast * Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast Intro/Exit Music - "Ukulele Whistle" by Scott Holmes"

#89: Personal Integrity, Your Dream Life, with Lauren Handel Zander Full video interview on YouTube: https://youtu.be/VbQncRMA_ug (direct link) or tinyurl.com/FOWyoutube (our channel)Brief Summary, Guest Bio:Today's guest is my new Life Coach, Lauren Handel Zander. She wasn't my coach yet during this interview (first time we met). I took this personal challenge on because I knew that if I didn’t do something differently (like work with a No-BS coach who tells it to you straight) then I’d be stuck where I was at…which was overwhelmed and underwhelmed at the same time, stressed and detached, insecure, misunderstood, and lonely. Lauren Handel Zander is the author of Maybe It's You: Cut the Crap, Face Your Fears, Love Your Life. She specializes in waking people up to dream big and start living true to themselves. Lauren co-founded Handel Group, a multi-million executive life coaching business with 60 employees, and her Handel method is taught at MIT, Stanford Graduate School of Business, and NYU. She personally works to transform the lives of CEOs, celebrities, and clients across the country. She coaches Dr Mark Hyman and actor Hugh Jackman (he says Lauren is to thank for his success with The Greatest Showman) too.Are you ready to do the tough inner work and use Lauren's method to realize your dream life? Try Lauren's online program called Inner.U (I'm doing it too!). There's a pandemic discount of 50% off right now 8/18/20, and my discount code gets you an extra $75 off. Go to http://bit.ly/0519TFOW-iu, OR go to: www.inneru.coach and enter my discount code "FOUNDATIONOFWELLNESS75" (discount works on the Life or Love programs, and Life includes all areas including love).For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>>> Do you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast  SHOW NOTES:RESOURCES mentioned in this episode:- InnerU Life Coaching Program** (discount affiliate link): http://bit.ly/0519TFOW-iu or go to www.inneru.coach and enter discount code "FOUNDATIONOFWELLNESS75" - Lauren's Book - Maybe It's You: https://amzn.to/326Zp5C (amazon affiliate link)- The Artist's Way (book): https://amzn.to/2FAaCEm (amazon affiliate link) - Handel Group on Facebook: http://facebook.com/HGLifeCoaching - Handel Group on Instagram: @handelgroup https://www.instagram.com/handelgroup/- Lauren on Instagram: @laurenzander_coach https://www.instagram.com/laurenzander_coach/Marisa Moon:* Website: marisamoon.com * Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ * LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast * Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast * JOIN the Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast ** Inner.U LifeLearn to Human Better with Lauren Zander's online coaching course, Inner.U LIFE, the online coaching course that gives you the tools to get yourself unstuck, wildly happy, and thriving where it matters most to you: your relationship to your SELF, CAREER, LOVE, BODY, MONEY, TIME, and more. From wherever, whenever... --- Get Inner.U LIFE for just $275-$325 (reg price $650) with your coupon "FOUNDATIONOFWELLNESS75". Receive lifetime access with your subscription which includes: 12 audio coaching sessions from Lauren Zander, 1 free private coaching session with an HG coach, access to Inner.University and the 6-week coaching bootcamp with an HG Coach, 14 homework assignments, the interactive Promise Tracker to accelerate your accountability and track your promises and consequences... Get Started with your FOUNDATIONOFWELLNESS75 coupon at: bit.ly/0519TFOW-iuIntro/Exit Music - "Ukulele Whistle" by Scott Holmes"

#88: Fasting for Adult ADD/ADHD and Mental Energy(full video of this episode/interview here: https://youtu.be/-wnG91Ewnwg or tinyurl.com/FOWyoutube)Brief Summary and Bio:Today I’m sharing the interview I had on The Fasting for Freedom Summit in early 2020, where I shared my theory on Intermittent Fasting for the ADHD Adult and Distracted Brains. We discuss my own ADHD diagnosis, how our brains differ from neurotypical brains, and how fasting helps me with mental energy. I go into more of the supporting evidence I have collected over time, and I also share my brain mapping results with Dr. Sam Effarah which demonstrated that my ADD symptoms were indeed worse after I broke my fast. You’ll want to listen to this one no matter who you are because it really is incredible all the benefits we gain from fasting, and the way it improves mental energy is undeniable. Host: Marisa Moon is a Certified Primal Health Coach and host of The Foundation of Wellness podcast. Marisa fuses together health coaching and life coaching to provide unique insights with a personable approach—all of which is inspired by the principles of ancestral health. Her distinctive coaching style is totally relatable, and it helps others put an end to the confusion about what’s healthy today and finally achieve results that last. Marisa is becoming known for her flexible Intermittent Fasting approach, and she shares this in her online course Intermittent Fasting Freedom, and on the LIFE Fasting Tracker mobile app. >>> Join me inside my facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to > facebook.com/groups/FOWpodcast Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned on The Foundation of Wellness podcast. This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar and Keto-friendly Natural WINE?? Yes you can drink your wine and still lose weight. This old-fashioned wine is good for you and the Earth. Grab a free bottle of Dry Farm Wines with your first subscription order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:- Brain Mapping w/ Dr. Sam Effarah at Synapse Chicago: https://synapsechicago.com/ - Headache Nutritionist Susannah Juteau, theheadachenutritionist.com- Grab Marisa’s fasting guide with coaching emails: marisamoon.com/iffreedom Marisa’s website: marisamoon.com LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion:-What got Marisa into fasting 6 years ago- diagnosed with inattentive ADD at age 26 and late diagnosis is common in females - The brain and your digestion each demand lots of energy/resources- Exercise suppresses ADHD?- How is the ADHD brain different from a neuro-typical brain? - ADD brains have reduced glucose uptake (esp. females and adults) - The importance of mitochondria - What are executive functions?- Why does fasting benefit the ADHD brain?- How does fasting affect mental energy? - Fasting has almost the same benefits of exercise - mitochondrial biogenesis, neurogenesis, mitophagy, and autophagy - mitochondria are most densely packed in the advanced prefrontal cortex in the brain - boost in norepinephrine, dopamine, blood flow - exercise is a proven therapy for ADHD - fasting is easier to commit to for ADHD’ers compared to exercise - fasting is typically immediately rewarding - Be sure to optimize sleep and stress before attempting daily fasts over 12 hours- Marisa expresses the importance of flexible fasting - Fasting and Ketones - The brain and mitochondria love ketones - estimated 20-30% more mental energy - mitochondria work more efficiently on ketones - children’s hospitals implementing ketogenic diets - keto diet not easy to sustain - fasting gets you into ketosis daily without eating a keto diet - metabolic switching- Fasting for women vs men - pay attention to menstruation and ovulation - modern stress can be higher for women today - 12 hours is a good baseline safe for all- Nutrition matters even with fasting - healthy fats and animal based cholesterol strengthens myelin - healthy myelin helps transmit brain messages up to 100x faster - Fasting is so much easier with nutrient-dense foods- 21-day reduced carbohydrate transition is usually enough to prime your metabolism for fasting - free fasting guide: marisamoon.com/iffreedom (The RESET Manual)Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#87: Digestive Health, Digestive Enzymes, HCL, with Wade LightheartWatch the video version on YouTube at tinyurl.com/FOWyoutube: (https://youtu.be/PRY46mt5iXg)Brief Summary & Bio:Today’s guest is a digestive health expert here to help us understand the 5-stages of digestion, why digestive enzymes are so important, how to know if you need to supplement with HCL like I do (because it’s actually quite common to be low in stomach acid).Wade Lightheart is the Co-Founder and President at BiOptimizers, a digestive and health optimization company. He’s been in the health industry for over 25 years. He’s a 3-Time Canadian national All Natural Bodybuilding Champion who competed as a vegetarian (which had never been done before and he tried it as sort of a self-experiment), he’s also a former Mr. Universe Competitor and host of The Awesome Health podcast. Having majored in Sports Science at the University of New Brunswick, Wade has authored numerous books on health, nutrition, and exercise which have been sold in over 80 countries.>>> Join me inside my Facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to: facebook.com/groups/FOWpodcast Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>>> Do you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast  SHOW NOTES:RESOURCES mentioned in this episode:10% off Bioptimizer supplements: bioptimizers.com/foundationwellnessDiscount code: foundationwellness10 Bioptimizers on Instagram: @bioptimizersBioptimizers.comAwesome Health Podcast: https://bioptimizers.com/awesome-health-podcast/ Awesome Health Course (Philosophy) https://bioptimizers.com/awesome-health-course Youtube Channel: BiOptimizers - https://www.youtube.com/channel/UClK0WLSZILq05fAls8OEgtw Facebook Account: Wade Lightheart - https://www.facebook.com/wade.lightheart“Enzymes for Health and Longevity” book by Dr Edward HallMarisa Moon:* Website: marisamoon.com * Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ * LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast * Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast * JOIN the Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion:* Wade explains how people get into health/fitness for one of three reasons * aesthetics, performance, or health* Wade explains why digestive dysfunction is so common * How modern food production and manufacturing affects food nutrition* The 5 stages of Digestion* Hydrochloric acid would then start to come into the body 30 – 60 minutes after you digest your food. * the importance of Hydrochloric acid and the misconception of acid reflux* “The Awesome Health” Philosophy* Nutrient Absorption* Consider the “Big 3” enzymes and the proteolytic component in digestive enzyme supplements * undigested proteins, link to dysfunction* Dietary extremism* General rule of thumb: Enzymes before, hydrochloric acid after* Quick homemade test to determine your stomach acid HCL levelsIntro/Exit Music - "Ukulele Whistle" by Scott Holmes"

#86: Dealing with Information Overload, Email Overwhelm, with coach Alan P. BrownWatch the Video episode at tinyurl.com/FOWyoutube (https://youtu.be/DPNHJm7ailY) Brief Summary & Bio:Today we talk about the overwhelming amount of information we deal with in this modern era. How many of your daily distractions are within your control, and how many of your productive hours are absorbed by the continuous onslaught of incoming emails? I brought my own business coach on the show, Alan P. Brown, and he's got plenty of tips and hacks to help us deal with the overwhelm.As a productivity coach and host of Crusher™TV, Alan P. Brown teaches productivity hacks to crazy-busy professionals and entrepreneurs. The #1 Best-Selling author of “Zen and the Art of Productivity” and a featured speaker in the U.S. and Europe, including TEDx, he uses his online TV show, at CrusherTV.com, to help people live to their potential by “unleashing the power of their brains.Join me inside my Facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to: facebook.com/groups/FOWpodcast Disclaimer: This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.comDo you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast  SHOW NOTES:RESOURCES mentioned in this episode:Alan's CrusherTV website: https://crushertv.comAlan's Main website: https://www.alanpbrown.comAlan's Free "Productivity Accelerator": www.CrusherTV.com/acceleratorMarisa Moon:* Website: marisamoon.com * Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ * LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast * Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast * JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion:2 of the biggest time-wasters: - non-work related social media - web browsing Gadgets and sites are designed to be addictive - dopamine rewards- 3 common triggers: Fatigue, boredom, hunger.- Also notifications and the presence of your phone- it’s a form of procrastination and avoidanceTristan Harris fighting for consumers against technology addiction - The principle of least resistance Alan’s “4 noble escapes,” types of “reset rituals’- Don’t reach for carbohydrates reach for protein.- Set a timer for 10 to 20 minutes and lay down with your eyes closed. Nap or no nap you feel refreshed- Try one minute of meditation- Try two minutes in a “power pose”- Ask yourself “what is the purpose of me doing this?” to be sure it’s worth it.- Allow yourself these escapes when they are scheduled ahead. Set boundaries like “no social media before noon”- Wasting just 10 minutes day on something unintended is the equivalent of wasting 52 hours or an entire work week each yearEmail overwhelm, top email mistakes- Remember, emails represent other peoples’ agendas- don’t let your email inbox determine your to-do list- schedule your email sessions- turn off email alerts- don’t process emails as they arrive- don’t send emails that don’t need to be sent- How to get to email inbox “zero”- More email tricks and hacksWhat to do when you feel overwhelmed by all of the content and options you have.- Schedule day/time to go through your “saves” weekly- Taking in information gives us a false sense of productivity- Enter a season of execution insteadIntro/Exit Music - "Ukulele Whistle" by Scott Holmes"

Brief Summary & Bio:Today we’re talking about stress eating, obsessive dieting, disordered eating (and how that differs from an “eating disorder”), and binge eating. We’re all going through a lot in the last several months, and so many of us are turning to food for comfort. Our guest today is a disordered eating specialist and she’s here to help us understand how to cope and find support for stress-eating and beyond. She’s totally relatable and compassionate, too.Melainie Rogers is a Certified Eating Disorder Registered Dietitian and Supervisor, and she is dedicated to supporting others in their quest to achieve long-term recovery. She is the Founder and Executive Director of BALANCE eating disorder treatment center in New York City. She’s the co-founder and first President of the International Association of Eating Disorders Professionals New York and currently sits on the Advisory Board with Center for the Study of Anorexia and Bulimia.Join me inside my Facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to: facebook.com/groups/FOWpodcast Disclaimer: This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.comDo you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast SHOW NOTES begin here:RESOURCES mentioned in this episode:Melainie’s Website: Balancedtx.com (in NYC)Free 20 minute Discovery Call Balancedtx.comMelainie’s Free book: Redefining Wellness: redefiningwellness.co - Marisa's Website: marisamoon.com - Follow her on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ - LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast - Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast - JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion:- 10 percent of the population will struggle with an eating disorder at some point in their life- Melainie says there’s an absolute spike in the number of people reaching out for their help since covid-19- Melainie shares her story about turning to nutrition for heart disease prevention and obesity research- Disordered Eating - not having a neutral relationship with food (vast majority of the population) - Melainie gives examples of disordered eating where we question every decision around food or judge ourselves by our food choices - being neutral around food requires a conscious decision to live that way - “Intuitive Eating” helps keep us neutral around food and mealtime - Discussing environmental factors as a role in disordered eating, stress eating, and overeating - The excessive accessibility of food means the average person will eat 30% more food than they would otherwise - Stress snacking: perhaps we should give ourselves a break at this time. We all comfort eat, and this is an exceptionally challenging time we’re living in.- Binge eating due to stress is a cue to reach out for external support (lots of free online support groups now during covid) - Getting support without getting diagnosed with an eating disorder- Book: Redefining Wellness: The Ultimate Diet Free Guide (proceeds go to project heal for eating disorders) - redefiningwellness.co- https://amzn.to/3gIH0CV- Quiz: Do you have an eating disorder? (many of us will be checking all of these boxes) https://balancedtx.com/do-you-have-an-eating-disorder - Normative Discontent: we don’t even realize there’s so much discontentment within us because it’s so normalized (in our society or our circle)- “Health at every size” philosophy- Being more accepting while you’re also trying to lose weight- Quarantine mindset tips: - stay “safe, sane, and sober”- How does excessive sugar and carbs affect our stress levels? - try having more protein with your carbs, and be more aware of the conscious choices you are while stress eating- HALT: hungry, angry, lonely, tired (and bored) - notice the urge to turn to food when you experience these states of mind and plan ahead for replacement behaviors or activities. - it takes time to develop enough awareness- Binge eating is often the product of too much food restriction - physiological binge vs emotional binge Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

Watch the video for this interview here: https://youtu.be/6k2eVw-W8cUBrief Summary & Bio:First we hear an incredible story about Ste’s Mom who lost over a hundred pounds when she transitioned to a more primal and ancestral diet. He then gets into explaining the trouble with negative self-talk going on in our minds at an incredible rate, and the hidden victim stories we’re telling ourselves over and over without even recognizing it. At the end we discuss how to deal with very trying circumstances that truly do make you a victim, or even for times when you feel depressed and hopeless, and I think you’ll leave this interview feeling really refreshed and optimistic. I hope you love it because I really do. Ste Lane is a Holistic Health coach from Peak Primal Health, and he helps people build lifelong habits that create emotionally, physically and spiritually strong human beings. Ste helps people realize and step into their true potential by optimizing their nutrition, movement, lifestyle, mindset and spiritual connection.Join me inside my Facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to: facebook.com/groups/FOWpodcast Disclaimer: This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.comDo you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here with our affiliate link: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:Book: Feeling Good by David Burns: https://amzn.to/3bkhKi5 Ste’s Website: https://www.peakprimalhealth.com Ste on Instagram: @peakprimalhealth https://www.instagram.com/peakprimalhealth/ Book: 10% Happier by Dan Harris - https://amzn.to/2SOjiL4 Book: Meditation for Fidgety Skeptics: https://amzn.to/2YHYzwd Marisa Moon:- Website: marisamoon.com - Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ - LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast - Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast - JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion- Ste shares his journey into health - determined to change his genetic family-history of chronic disease - removing grains from his diet - primal diet & lifestyle helped his Mother lose over 100 pounds, reverse psoriasis and have more energy- Negative Self-Talk - The “victim” narrative - Why is it so hard to recognize in ourselves? - Is a snacking habit related to feelings of loneliness or purposelessness? - The identity we cling to feeds the victim narrative or self-sabotage - What do we need to know about the Ego?- 80-90% of the 50,000 thoughts we have are the same as the thoughts you had the day prior - Our thoughts become our reality- How do we become more aware of these thoughts? - look for ANTs: Automatic Negative Thoughts - “Reprogram” it - Try to end your negative thought with “yet” - start a journaling practice, reflecting and free-flow or prompted, or 10-minutes timed - meditation and mindfullness - Meditation tips, challenges, presumptions, and resources - “The cave you fear to enter has the treasure you need the most”- How can we use this lesson during Coronavirus difficulties and true struggles? - “change is the only universal constant”Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#83: Make Exercise a Priority and Keep it That Way, with Kathleen TrotterNOTE: as of 4/30/20 at 11am CDT, you can find the video for this episode at: https://youtu.be/HsiLc0fBFtA (Channel: Marisa Moon Wellness)Brief Summary & Bio:Today we have on the show fitness expert, media personality, and life coach Kathleen Trotter. She’s here to talk to us about making exercise a priority and keep it that way. It’s not easy getting into the habit of exercising, and we talk today about all of the hangups that get in our way. Kathleen says it's time to shift our thinking and approach to exercise. She is the author of: Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit, ANDYour Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You. Kathleen holds a Masters in Exercise Science from the University of Toronto and a nutrition diploma from the Canadian School of Natural Nutrition. She’s also a C.H.E.K. Level 3 trainer, a Level 2 Fascial Stretch Therapist, and a certified Pilates Equipment Specialist. >>> Join me inside my facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to > facebook.com/groups/FOWpodcast Disclaimer: This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Do you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:Kathleen’s Book 1: Your Fittest Future Self: https://amzn.to/2zBSFSF Kathleen’s Book 2: Finding Your Fit: https://amzn.to/3c06GrX Book: Atomic Habits by James Clear: https://amzn.to/2VQFdTU Book: Man’s Search for Meaning: https://amzn.to/2SjM71v Peloton Fitness App: https://www.onepeloton.com/app The Four Tendencies book: https://amzn.to/2y0hjfz Kathleen Trotter:Website https://www.kathleentrotter.com Facebook FITbyKathleenT: https://plus.google.com/u/1/?gpsrc=ogpy0&tab=mX Twitter @FITbyKathleenT - https://plus.google.com/u/1/?gpsrc=ogpy0&tab=mX Instagram @fitbykathleent - https://www.instagram.com/fitbykathleent/ YouTube Kathleen Trotter Personal Trainer - https://www.youtube.com/channel/UCC2zHbnarUExNbs8_VeQOJg Marisa Moon:- Website: marisamoon.com - Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ - LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast - Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast - JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast POINTS OF DISCUSSION:- Has Kathleen always been into fitness?- You don’t have to be motivated to workout, you probably won’t be- Approach fitness like a personal experiment - Find what you love (or don’t hate)- Start with 10 minutes to build the habit - Every time you make a decision you vote for the kind of person you want to be - It’s the consistency that’s key- What is “gamifying” exercise?- Remember: being able to move or exercise is a privilege - One key: remind yourself how good you’ll feel afterwards - Your brain will always try to convince you of the most immediately rewarding thing. Think about your future self or larger payoff- Is exercise only goal driven?- Journaling idea: elimination vs reproduction exercise- You have to be very intentional about what you want for your life- What if you’re an all-or-nothing thinker?- What we can learn from parenting and apply that to making exercise a priority- Keep looking until you find what you really like- You have to embrace the suck, and sort of “earn the right” to be good at it- You don’t have to be great to start something, but you do have to start to get great- Ask someone to teach you what to do, try different fitness apps, or hire a fitness coach or trainer- Make a list of your 10-, 20-, 30-minute options so you don’t have to think about it when you have the chance- Scheduling our exercise is really important- Know your tendency: Obliger, Rebel, Questioner, Upholder (The Four Tendencies book: - 4 workout personalities from Kathleen’s book- You have to set up systems for your less motivated self- The biggest thing: if it doesn’t work, learn from it and see what else you can try- Exercise relieves stress, almost immediatelyIntro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#82: TeleHealth, Virtual Health & Medicine; How & Why to Find a Great Chiropractor, Dr. Robert Neuhalfen Brief Summary & Bio:ON today’s show we’re asking Dr Bob Newhaven to explain to us his experienceusing Telehealth in his Northwest Indiana wellness center called Motus Integrative Health. He explains to us a couple of patients he was able to help in a virtual appointment, aka telehealth appointment, and he busts chiropractor misconceptions and provides tips for finding a good chiropractor near you. Dr. Robert Newhaven, or Dr Bob as we call him, is a 2010 graduate of National University of Health Sciences (NUHS), and while there he received extensive training in the areas of diagnosis, adjustive technique, rehabilitation, gait analysis, soft tissue therapy, kinesio taping, nutrition, and acupuncture. Dr. Newhalfen has completed over 1000 hours of post-graduate coursework outside of his Chiropractic education, and he is also a Department of Transportation (DOT) Certified Medical Examiner. >>> Join me inside my facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to > facebook.com/groups/FOWpodcast Disclaimer: This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Do you get Wine headaches? I used to, too! Try Dry Farm Wines, the lab-tested, toxin-free, low-sugar, natural wine (beyond organic). Grab your free bottle with your first order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:— MotusIntegrativeHealth.com- Email Dr. Bob at drbob@motusintegrativehealth.comMarisa’s website: marisamoon.com Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion:- How Dr. Bob is adapting to the challenges of the pandemic and social distancing laws- TeleHealth is like FaceTime or video calls- What types of treatments do they typically offer at Motus Integrative Health and what’s transferred over to Telehealth? - “Why isn’t Massage Therapy considered ‘essential’?” Marisa asked- What’s it like for patients using Telehealth for the first time? - Businesses are allowed to use Zoom for the calls during the pandemic - Telehealth is optional for most services- Patient with Shoulder Impingement (shoulder pain) - The muscles are pinched under the joint/shoulder - Visual exam, range of motion, functional movements - Dr. Bob suggests certain exercises and avoiding others, and teaches patient’s wife how to do some stretches and muscles work - Patient experienced 90% pain relief by the end of the call - What are symptoms of shoulder impingement? - sharp pinpoint pains when raising arms over head (or out to the side for a jumping jack) - pain occurs during just parts of the range of motion - pushups - Dr. Bob explains pushup modifications and progressions to avoid pain- Telehealth is covered by insurance for the same services covered in the office- In nearly every state you can walk into a chiropractor office without a referral (unless required by your insurance specifically)- Mechanical Pain vs Chemical Pain - Chemical Pain is treated well medically, it’s typically inflammatory based like Rheumatoid Arthritis - Mechanical Pain is like a muscle knot pushing on a nerve - Dr. Bob explains why many people don’t find relief from back pain with the use of opioids - People who see chiropractor are 60% less likely to take opioids in their lifetime- Common skepticism about chiropractic procedures is discussed - “adjustments” are a tool that’s appropriate for certain cases - “motion is lotion”, adjustments help loosen stiff joints - exercises can be a tool for herniated discs- How to find the right Chiropractor, what to look for when you’re searching? - look for continuing education on your chiropractor’s website, knowing they’re going above and beyond the required education - look for more certifications and credentials - it’s a good sign when your chiropractor offers a wide range of services- Dr. Bob shares a TeleHealth story about helping a young girl and her parents to make progress towards her ability to walk (she has a genetic syndrome)- Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#81: My Depression Confession, PMS & Emotions, with Marisa MoonBrief Summary and Bio:This is my depression confession. (NOTE: There's a video for this episode you can find on YouTube: https://youtu.be/o4uJmvaA2L4Or on our facebook page https://www.facebook.com/FoundationofWellnessPodcast). I feel like there’s something missing in the content out there right now; a vulnerability and authenticity that represents how many of us are feeling lately. I can’t be the only one going through this. I have a tendency towards depression. Thankfully it hasn’t been full blown or chronic for many years, lasting no longer than a few weeks at a time. And my most recent one was just last week. My depression seems to always turn up in one of two cases. Primarily, it’s when my big plans get interrupted. Secondarily, it’s around my cycle. Listen to this episode to learn what it was like for me, what I believe the trigger to be, and how I got out of it.Host: Marisa Moon is a Certified Primal Health Coach and host/producer of The Foundation of Wellness podcast. Marisa fuses together health coaching and life coaching to provide unique insights with a personable approach—all of which is inspired by the principles of ancestral health. Her distinctive coaching style is totally relatable, and it helps others put an end to the confusion about what’s healthy today and finally achieve results that last….forget rules and end dieting so you can enjoy life. >>> Join me inside my facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. Go to > facebook.com/groups/FOWpodcast Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned on The Foundation of Wellness podcast. This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your free bottle of Dry Farm Wines with your first order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:- Beyond Mars & Venus Book https://amzn.to/2wMW3Jy (Amazon affiliate link)- Fletcher’s Instagram post: https://www.instagram.com/p/B-YJ0OsBy6T/ - Follow Marisa on Instagram: @marisa_moon_ https://www.instagram.com/marisa_moon_/ Marisa’s website: marisamoon.com LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Points of Discussion:- Everyone’s saying Life’s not on hold, stay positive- What the depression was like for me - Emptiness and lack of purpose - Internet Issues - My workload - Pressure to leverage this time for work - What I turned to to lift my depression- Beyond Mars & Venus Book - Female Hormones and PMS - Progesterone boosting activities- Adaptability: one's ability to adjust thoughts and thinking to deal with new, changing, and uncertain situations- Fletcher’s moving post on InstagramIntro/Exit Music  - "Ukulele Whistle" by Scott Holmes

Brief Summary & Bio:In this episode, Certified Health Coach Anya Perry talks about Habits vs Routines, and the up’s and down’s of habit formation. She explains the difference between being your own leader instead of a victim of your circumstances, why we should plan to fail (because it’s gonna happen), what your all-or-nothing mindset or being a “monday starter” is doing to your habits and routines; and she teaches her concept of identifying your “hinging” points. I love it. Anya is a certified health coach, USA weightlifting and CrossFit coach. Anya battled boring diets, low energy, and declining health for over 10 years before she found what works. Now, she helps women achieve their dream state of health, fitness, and vitality… without the struggles, battles of miserable diets, and yo-yo results. She’s been focusing her coaching on entrepreneurs who work from home and struggle to get systems and routines in place; which I think is really applicable right now because so many of us are being forced to work remotely due to the coronavirus. So now we have to be even more able to self-manage and stay on track with our habits and goals. Even thinking about starting new routines or continuing habits you had before can be so seemingly impossible at this time. Having Anya here gives us great ideas and helps to inspire us. Disclaimer: This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your free bottle of Dry Farm Wines with your first order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:- Gretchen Rubin’s Four Tendencies Quiz (personality & habits quiz): https://www.surveygizmo.com/s3/3706759/Gretchen-Rubin-s-Quiz-The-Four-Tendencies- Anya on Instagram: https://www.instagram.com/anya.perry/- Join the Foundation of Wellness Facebook Group: facebook.com/groups/FOWpodcast- Episode #60: Wine Industry Lies with Todd White of Dry Farm Wines: https://www.spreaker.com/episode/19245890 - Grab your Dry Farm Wines free bottle with our ink here: www.dryfarmwines.com/fowpodcast Marisa’s website: marisamoon.com LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Follow Marisa’s Instagram: @marisa_moon_ , instagram.com/marisa_moon_ Points of Discussion:- Anya explains why this is the best time to work on getting routines in place- Anya’s health story growing up in Russia and coming to the US a decade ago. - What if you know you SHOULD exercise, but don’t like it?- Habits and Routines are different - Routines require effort, in the beginning when it’s something new - Routines help create automation and build the habit - The habit helps you reach the goal- Focus on what matters, align with your purpose- How does your identity and personal story affect your habits?- Where do you find the motivation? - Anya believes in digging deep and leveraging self-discipline - Long-term results are a bigger driver and come together with tiny, compelling reasons - Two main drivers for human beings are joy and pain - We move towards joy - We move away from pain/fear- Other components, besides Identity, are important to consider - “Monday Starters” and All-or-Nothing thinking - Anya’s 1% Rule: just 14 minutes a day - Once you get positive result you are more driven - If you get organized, you can get disciplined - Doing it daily helps form the habit- When we think we failed at the end of the day, we are more prone to stopping - Instead think of the lesson learned, and a simple next step to get back on- Anya’s process called “Hinging points” - These are our foundational, key elements that help us function at baseline (like hinges holding up a door) - most noticeable when they’re gone - everything else depends on your hinging points - Marisa shares her hinging points that first come to mind- The “Up’s and down’s” of habit formation - it’s easy to fall into the “victim mode” seeing ourselves as a victim of our circumstances - seeing yourself as a leader, capable of facing challenges and leading yourself where you need to go. - We’re very impulsive and reactive instead of detaching and viewing it with a neutral perspective - awareness of your patterned behavior and possible tools is easier to achieve with a coach - You will have a desire to quit; you’ll win if you don’t quit - “Plan to fail” - Write a letter to yourself today to the person struggling or trying to quit OR write a letter from your future self who achieved the goal - Remember you are in charge of your life - Celebrate your daily wins - Embrace the learning curve and “practice” stage - “Action takers are magic makers”Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

Brief Summary & Bio:Today is such an amazing interview with Dallas Hartwig to talk about the concepts in his new book called “The 4 Season Solution: The Groundbreaking New Plan for Feeling Better, Living Well, and Powering Down our Always-On Lives”. We talk about small yet significant lifestyle changes we can make, in accordance with the seasons and our biological needs; and we get into some conversation about the typical Mid-Life crisis, as well as how this quarantine time we’re being forced into living is perfectly matched up with the contents of this book. Dallas Hartwig is the cofounder of the Whole30 and Whole9 programs, the coauthor of New York Times bestsellers “It Starts With Food” and “The Whole30”. Dallas is a functional medicine practitioner and physical therapist, he’s also the cohost of The Living Experiment podcast. He has been featured in media such as Today, Good Morning America, The Dr. Oz Show, The View, and more. To learn more, visit DallasHartwig.com. Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your free bottle of Dry Farm Wines with your first order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:- Book: The 4 Seasons Solution (Amazon Affiliate Link): https://amzn.to/2WHlA19 - Dallas’ Website & Newsletter http://dallashartwig.com/Dallas on Instagram: https://www.instagram.com/dallashartwig/ Dallas’ Podcast: The Living Experiment: http://livingexperiment.com Pilar’s book “The Healthy Deviant”: https://amzn.to/2y1codJ Marisa’s website: marisamoon.com LIKE our podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow us on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN Marisa’s Facebook Group “The Foundation of Wellness”: facebook.com/groups/FOWpodcast Follow Marisa’s Instagram: @marisa_moon_ , instagram.com/marisa_moon_ Points of Discussion:- The timelines of this book during the pandemic- Thinking about 4 Seasons on multi-year, multi-decade timeline of implementation - Dallas talks human history that led us to the disconnected life we are typically living now- What is oscillation, what does it matter to us - 2 Primary Phases - Expansion and Contraction, Summer and Fall - without the necessary balance, we feel stress, unease, and disease - comparing “Chronic Summer Living” with over drafting your bank account - social isolation from the coronavirus pandemic is almost forcing us into “Fall” - you don’t have to do this all at once - we’re living as if it’s summertime all year round- Sleep variations in Summer and shorter days/nights - circadian rhythms - lighting plays a big role in our health and living experience - blue light - chronic lack of sleep is a serious thing to consider- Marisa shares her chronic fatigue story- Dallas explains it’s not just sleep we need to fix, it’s our dark/light exposure - sleep is a profoundly active restorative state - time spent in darkness is an important part of this balance- Connection between “Chronic Summer Living’ and chronic disease- Dallas shares his upbringing living “off the grid” as a child- When we’re more connected with nature and our surroundings, we’re more at peace (and step away from the speed of modern life)- We feel like we have to justify ourselves when we’re not staying busy- What does the typical “Midlife Crisis” represent? - a mismatch between the choices we’ve made in our lives and the deep yearnings within us - we don’t feel at ease and have an urge to break free - the problem is we’re expected to keep up the pace of our 30’s into our early retirement age - we don’t have to take our foot off the gas and slam the break, just gradually coast into change - we should think about what our legacy is, who we care about, how we contribute to a better world and community (in our 40’s and 50’s) - midlife crisis is like our mind and soul telling us “we’re in the wrong place” and have to get out of the constraints- The modern world we live in has all the constraints built into it - book: The Healthy Deviant - we need to be willing to deviate from societal norms - financial constraints of eating healthy usually ends up being more of an issue of prioritizing your health- Marisa shares a story about holiday stress- The 4 Seasons Solution is a new lense to build your entire life through, and it’s unique to you- The more you do something, the more you want to do it. It can be good or bad behavior you crave based on your current habits- Dallas shares an ancestral point of view that emphasizes the lack of external cues and our personal responsibility to shift into balance- Dallas’ ETRE recommendations (Early Time-Restricted Eating, AKA Circadian Fasting or Intermittent Fasting)Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#78: Nutrition & Lifestyle for Thyroid Healing, Holistic Nutrition with Dr. Jeni Weis ND.Brief Summary:This is part 2 of 2 episodes on the Thyroid. A growing number of people either have a diagnosed thyroid disorder or debilitating thyroid dysfunction that is being overlooked. In part 2 today, Naturopathic Doctor and thyroid specialist, Dr. Jeni Weis, talks about her top dietary protocols and lifestyle changes that she takes her patients through when they’re healing from thyroid disorders. She talks about certain trigger foods, and a variety of things including skin care products and toiletries that can disrupt thyroid function and even cause cancer. Go to episode #77, part 1 of this episode, to learn why people go under-diagnosed even after their doctor tests them, and what kinds of tests to order to get to the bottom of it. Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your free bottle of Dry Farm Wines with your first order here: www.dryfarmwines.com/fowpodcast SHOW NOTES:RESOURCES mentioned in this episode:- Chris Kresser’s Complete Thyroid Special Report: chriskresser.com/thyroid- Chris Kresser on Stress impacts the Thyroid: https://chriskresser.com/5-ways-that-stress-causes-hypothyroid-symptoms/- Dr. Jeni’s website: https://www.drjeniweis.com- Dr. Jeni’s Facebook Group: https://www.facebook.com/groups/drjeniweis/ - Marisa’s Facebook Group: facebook.com/groups/FOWpodcast - Marisa’s Instagram: @marisa_moon_ , instagram.com/marisa_moon_ - Marisa’s Favorite Stress Relieving Activities at Home, IG Post: https://www.instagram.com/p/B9wyZAxjt04/ - Chris Masterjohn’s new food and supplement guide for the coronavirus: https://chris-masterjohn-phd.myshopify.com/products/the-food-and-supplement-guide-for-the-coronavirusMarisa’s website: marisamoon.com LIKE the podcast on Facebook: facebook.com/FoundationofWellnessPodcast Follow the Podcast on Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast JOIN Marisa’s Facebook Group: facebook.com/groups/FOWpodcast Follow Marisa’s Instagram: @marisa_moon_ , instagram.com/marisa_moon_ Points of Discussion:- Corona virus is adding a lot of stress- stress thyroid connection - 5 ways stress causes hypothyroidism, and Thyroid special report- Why is thyroid disease so common now? - The leaky gut connection - Nutrient deficiencies needed for thyroid hormones - Gluten and glyphosate - viruses like mononucleosis and epstein barr - pesticides, herbicides, and synthetic fertilizers - autoimmune diseases - cross-reactive proteins that mimic gluten molecules - beauty products, toiletries that contain immune system disrupters - Are goitrogens a problem for the thyroid? - found highest in brassicas and cabbage family - phytochemical and micronutrients can make up for the goitrogen concerns - it’s all about context, bioindividual needs, and severity of the situation- The role of genetics- The importance of Nutrition journals for two weeks- What is Intestinal Permeability? AKA Leaky Gut - elimination diets are important here - gluten is highly inflammatory - IgE antibodies (allergy) vs IgG antibodies (intolerance causes IBS, IBD) - Sugar of all kinds should be avoided, except from fruit and completely raw honey is sometimes okay - food coloring, artificial colors, MSG, and preservatives- Vegan vs Non-Vegan Foods for nutrition - wild-caught fish - pasture-raised, 100% grass-fed beef - all organic animal products - increasing raw fruits, vegetables, nuts, and seeds - organic eggs - dairy should usually be eliminated - no soy products- Stay away from “vegetable oils”, industrial seed oils, and hydrogenated oils. - don’t heat your olive oil - heated vegetable oils, and hydrogenated, are destructive in the body - soybean oil, and soy products, are a big no-no; disrupts hormones - canola oil is a big no; one of the worst things you can eat; it’s in everything. - contributes to heart disease, thyroid disfunction, cancer - try to avoid using refined oils - saturated fat sources differ from one another - grass-fed raw cultured butter is better than ghee- Meat is part of the recovery process for thyroid healing - the proteins are easier to assimilate - get Organic whenever possible - you’re eating what that animal eats, including cancer-causing chemicals and hormone disrupters. - look for 100% grass-fed and pasture-raised beef and bison; then the meat is a superfood- Wild-Caught Fish and Seafood - farm-raised fish are raised in filthy waters and fed unnatural diets with synthetic ingredients- Lifestyle Factors: - Sleep and Wake at a routine time - Eat at routine times for thyroid healing and endocrine balance - Prioritize sleep, aiming for at least 7 hours every night - Switch to natural/organic/non-toxic detergents, fragrance, deodorant, skin care, makeup - Do something for yourself each day, 15 minutes, something mentally stimulating or enjoyable - Try diffusing essential oils: lavender, eucalyptus, orange - within 3 feet of where you are - Get good quality bedding, non-toxic, ergonomic pillow - Distance yourself from toxic relationships and seek supportive friends/family- Join Dr. Jeni Weis’ Facebook group: The Holistic Health CircleIntro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#77 Dr. Jeni Weis Thyroid Part 1Brief Summary:This is part 1 of two episodes on the Thyroid. A growing number of people either have a diagnosed thyroid disorder or debilitating thyroid dysfunction that is being overlooked. In part 1, Naturopathic doctor and thyroid specialist Jeni Weis explains what the thyroid is, and why we need it to be healthy, she gets into various thyroid disorders, and why so many people are undiagnosed yet still walking around with thyroid dysfunction, and which tests you should be ordering to confirm or dismiss suspicions of thyroid dysfunction. In part 2, next week, you’ll hear Dr Jeni talk about her favorite dietary protocols and lifestyle changes she takes her patients through when they’re healing from thyroid disorders.Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.For professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your free bottle of Dry Farm Wines with your first order here: www.dryfarmwines.com/fowpodcast Resources mentioned in this episode:- Dr. Jeni’s website: https://www.drjeniweis.com- Dr. Jeni’s Facebook Group: https://www.facebook.com/groups/drjeniweis/ - Find a doctor who specializes in Functional Medicine AND Thyroid: Ifm.org (patient resource center)- Hashimoto’s Thyroiditis Book: Root Cause by Izabella Wentz (amazon affiliate link): https://amzn.to/3cUJJau Marisa Moon's site: marisamoon.com Join our Facebook Group: facebook.com/groups/FOWpodcast Podcast Facebook Page: facebook.com/FoundationofWellnessPodcast Podcast Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast Follow Marisa’s Instagram: @marisa_moon_ , instagram.com/marisa_moon_ Points of Discussion:- Dr. Jeni’s shares her story beating cancer with nutrition- Thyroid statistic: 1 in 5 people will get thyroid disease, up to 60% don’t know they have it- What is a Naturopathic Doctor and how does it differ from a Medical Doctor?- What does the thyroid do in the body? - “Master Hormone Gland” - Controls metabolic function, bone formation, muscle movement, sleep patterns, menstrual cycles, weight, body temp, cardiovascular function, breathing, cholesterol, much more- HYPO vs HYPER-thyroidism - TSH is thyroid stimulating hormone, tells pituitary how much T3 and T4 to make - Too much T3 or T4 is HYPER - Too little is HYPO - This can fluctuate and show symptoms of both- Hashimoto’s Thyroiditis - autoimmune disease (the body attacking the thyroid) - accountable for up to 90% of hypothyroid cases - can vacillate between hypo and hyper- 20 million people diagnosed with thyroid disease but up to 60% of people are undiagnosed- Why does thyroid function fluctuate from HYPO to HYPER?- What is it like to see the average doctor about possible thyroid dysfunction? - Even Endocrinologists won’t typically have enough training on the thyroid- Thyroid Disorder causes vs mediators- Ifm.org, the Institute for Functional Medicine to search for a physician, who specializes in thyroid disorders, near you - The average MD is clueless when it comes to proper thyroid treatment and diagnosis- Insurance concerns with a specialist and proper thyroid testing - So important to test for “Free T3 and T4” and TSH antibodies, possibly TPO antibodies, thyroid globulin, the uptake, the reverse (opposite of free T3 and free T4) - “Total” T3 and T4 is simply not enough information to diagnose or dismiss thyroid dysfunction - “My Med Labs” for ordering your own labs and bring results to your doctor - May need several thyroid panels in a few weeks to get several snapshots of the thyroid function - Join Dr. Jeni in her Facebook group “The Holistic Health Circle: A Naturopathic Doctor’s Perspective” - also at drjeniweis.com to book an appointment - email drjenniferweis @gmail.com- More on lab testing for thyroid dysfunction in the book: “Hashimoto's Thyroiditis: Root Cause” by Izabella Wentz- Consequences of undiagnosed thyroid disorders? - What about surgery that removes the thyroid?- The average hypothyroid patient has 4 autoimmune diseases- Thyroid cancer link- Signs of Thyroid Dysfunction Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#76: Dining Out Low Carb, Nightshades, Pain & Stiffness, Carnivore Diet, with Jen's Primal HealthShort Summary:Today I’ve invited my primal health coach friend Jennifer Essary to talk to us about dining out on a low carb or keto diet, and her experience living with joint pain and stiffness, and various food sensitivities including nightshades. Jen’s tried everything from the Autoimmune Paleo Protocol to The Carnivore Diet, and she’s talking about it today.Grab Jen’s Low Carb Dining Guide here: https://jensprimalhealth.com/dining-guide/>>> Join me inside my new facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. I’m giving away free coaching soon, and it could be you! facebook.com/groups/FOWpodcastFor professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your free bottle of Dry Farm Wines with our affiliate link here: www.dryfarmwines.com/fowpodcast Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.Resources mentioned in this episode:- Jen’s Website: https://jensprimalhealth.com - Jen’s Low Carb Dining Guide: https://jensprimalhealth.com/dining-guide/- Weston A Price Foundation article on Nightshades: https://www.westonaprice.org/health-topics/food-features/nightshades/- Episode #54: AIP, Autoimmune Protocol Interview https://podkite.link/54 - Episode #61: Carnivore Diet with Dr. Stephen Hussey https://podkite.link/NjBI6ls - Episode #53: Cutting Carbs in 4 Steps: https://www.spreaker.com/episode/18687505Marisa's site: marisamoon.com Facebook Group: facebook.com/groups/FOWpodcast Podcast Facebook Page: facebook.com/FoundationofWellnessPodcast Podcast Instagram: @foundationofwellness_podcast, https://www.instagram.com/foundationofwellness_podcast Marisa’s Instagram: @marisa_moon_ , instagram.com/marisa_moon_ Points of Discussion:- What’s it like when you first go Paleo or try The Whole30 when you’re dining out?- Jen explains her love for food as it affects her dietary restrictions- Jen’s experience with nightshades, hurts the bottoms of her feet - “tight and crunchy” - hurt to walk - chronically tight tissues - medical community didn’t help - nightshades cause calcification in soft tissues?- Nightshades include: tomatoes, potatoes, eggplant, peppers of all kinds, spices made from peppers, goji berries, ashwagandha - If you have an autoimmune disease, nightshades are the group you’re least likely to ever tolerate - Sweet potatoes are not nightshades- Carb Cycling and Cyclical Ketosis are smart approaches- Jen suggests cooking with radishes instead of potatoes- Jen shares tips on dining out with a low carb or keto restriction - you can eat meat and veggies at almost any place - try Jimmy John’s “unwich” and slowly peel back the paper as you eat it. - Skip the bread basket or tortilla chips before they bring them - The more carbs you eat, the more carbs you want and crave - Marisa’s tip about not eating the bread or chips when your company wants them- Jen revisits the topic of her tight tissues and chronic stiffness- Jen found herself eating low carb because she just felt better overall- Carnivore makes her brain “off the charts” - 1 or 2 weeks can be enough to feel the results - After being unable to eat eggs for over a year because they caused so much pain for Jen, she was able to eat them again after a week of carnivore - Not an easy switch if you’re on the Standard American Diet or a high carb diet - Jen suggests going from Paleo or Whole30 to Keto-ish and then Carnivore- When you go low carb, will you have the “carb flu”? - Jen suggests you take it slow and make it enjoyable- Are the symptoms you’re living with really “normal”?- Why avoid triggers when dining out- Eating Italian food without the carbs - Marisa mentions “meatza” and “crustless pizza from Lou Malnati’s - Jen suggests the pizza toppings requested with sauce and cheese, no crust- Everything has more flavor when you eat low carb- Remember to stay away from GPS - grains, potatoes, sugar - Remember corn is a grain and high in carbs- Hop on the restaurant website, call to ask questions about menu ingredients and sauces in advance - spices are often overlooked - remember: paprika is a nightshade- Jen tells more stories about nightshades helping leg pain and psoriasis - you may be able to tolerate certain nightshades and not others - experimentation and repeat experimentation is importantIntro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#75: Intermittent Fasting for anyone, with “The RESET Method” by Marisa MoonBrief Summary:Today I’m sharing with you my new RESET Method that I developed to help people start fasting the right way, and adopt a realistic fasting routine that’s going to work for the rest of your life. It’s not just going to work, you’re going to love it and you’ll keep doing it because you actually prefer it to the way you were living and eating before. You can download the free guide, too!Host: Marisa Moon is a Certified Primal Health Coach and host of The Foundation of Wellness podcast. Marisa fuses together health coaching and life coaching to provide unique insights with a personable approach—all of which is inspired by the principles of ancestral health. Her distinctive coaching style helps others to put an end to the confusion about what’s healthy today and finally achieve results that last.Hi! Marisa here. I can be YOUR coach :) Get excited, and book your free call to discuss your goals and circumstances. >> MarisaMoon.com/consultation>>> Join me inside my new facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. I’m giving away free coaching soon, and it could be you! facebook.com/groups/FOWpodcastFor professional Inquiries contact host Marisa Moon, marisa@ marisamoon.com>> Toxin-Free Low-Sugar Natural Wine?? Grab your extra bottle, for only a penny, of Dry Farm Wines with our affiliate link here: www.dryfarmwines.com/fowpodcast Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.Resources mentioned in this episode:- Free Download- RESET Manual: coaching.marisamoon.com/htt-19- Cutting Carbs in 4 Steps: https://marisamoon.com/blog/53 - Podcast #69 “9 ways to have more energy”: https://www.spreaker.com/episode/19978304 - Dr. Sam Effarah, Chicago Brain Mapping, Psychologist and Neurofeedback Specialist: Instagram @sam.effarah https://www.instagram.com/sam.effarah - Fasting for Freedom summit: bit.ly/MarisaMoon Points of Discussion:- How fasting helps free you from obsessive dieting and thoughts about food- Intermittent Fasting or Time-Restricted Eating or Time-Restricted Feeding - Why use the RESET Method? - Download the manual at coaching.marisamoon.com/htt-19- RESET Method (Recording) - Cutting Carbs in 4 Steps: https://marisamoon.com/blog/53 - RESET (acronym): - Reduce Carbs - Eat Nourishing Foods - Start with 12 Hours - Extend Your Fast - Trust Your Instincts- What’s Marisa’s fasting “routine” like?- Do you need more protein? Episode #69: “9 ways to have more energy”: https://www.spreaker.com/episode/19978304 - How fasting benefits me- How does fasting affect the ADHD brain and mental energy? - Brain Mapping in Chicago with Dr. Sam Effarah>> Join the Fasting for Freedom summit, starts March 2nd, Marisa presents on Fasting for Mental Energy and ADHD. Go here to REGISTER: bit.ly/MarisaMoonMarisa's site: https://www.marisamoon.com Facebook Group: facebook.com/groups/FOWpodcast Podcast Facebook Page: https://www.facebook.com/FoundationofWellnessPodcast Instagram: @foundationofwellness_podcast https://www.instagram.com/foundationofwellness_podcast @marisa_moon_ https://www.instagram.com/marisa_moon_ Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

Intro, Summary, Bio:This episode gives you a peek inside the Fasting for Freedom summit. You’ll meet the host, Susannah Juteau, and she’s sharing her captivating story about overcoming chronic headaches after brain surgery, all thanks to her new fasting protocol! Register for the March 2020 Fasting for Freedom Summit! This online series gives you access to expert interview with 20 other female fasting professionals like Marisa! It starts March 2nd and is totally Free. I’ll be interviewed on Fasting for Mental Energy and ADHD, so come along and register at : http://bit.ly/MarisaMoon Susannah Juteau holds a Bachelor’s degree in Neuroscience and a Master’s degree in Nutrition and Dietetics. As a Registered Dietitian, she advocates against the traditional eating paradigm and helps women regain energy, confidence and vitality. After a ten-hour brain surgery in 2013, she suffered from constant debilitating headaches for 5 years until she discovered fasting. Within 8 weeks, she was able to be medication free and essentially cured. You can find out more about her on her website: www.fastwithfacts.com … Join Marisa inside the new facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat” at facebook.com/groups/FOWpodcastFor professional Inquiries contact - Marisa Moon, Certified Primal Health Coach: marisa@marisamoon.com;Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.Resources:- Susannah on Instagram: @Fast.with.facts_rd https://www.instagram.com/fast.with.facts_rd - Fasting For Freedom Online Summit 2020 - bit.ly/MarisaMoon- Dr. Sam Effarah, Chicago Brain Mapping, Psychologist and Neurofeedback Specialist: Instagram @sam.effarah https://www.instagram.com/sam.effarah - Marisa’s Fasting Guide: The RESET Manual: MarisaMoon.com/iffreedom >> Marisa can be your coach! It’s affordable and motivational. MarisaMoon.com/consultation and schedule your free call Toxin-Free Low-Sugar Natural Wine?? Grab your penny bottle of Dry Farm Wines with our affiliate link here: www.dryfarmwines.com/fowpodcast Marisa's site: https://www.marisamoon.com Facebook Group: facebook.com/groups/FOWpodcast Podcast Facebook Page: https://www.facebook.com/FoundationofWellnessPodcast Instagram: @foundationofwellness_podcast https://www.instagram.com/foundationofwellness_podcast @marisa_moon_ https://www.instagram.com/marisa_moon_ Episode #74 Points of Discussion:- Susannah’s inspiration to create the Fasting for Freedom Summit and interview 20+ fasting experts- Why she encourages clients to seek other benefits fasting, besides weight-loss - Fasting benefits catching Susannah’s attention - Chantel Ray: The Spiritual Side of fasting, history, “empty body” - Gin Stephens: Fasting adjustment phase, and finding your own approach - Gut Health, How Fasting Helps - Fasting’s effects on the mitochondria - Fasting for Menopause, Hormones, and Aging Women with Dy Ann Parham - Cancer Prevention- Marisa’s summit interview covers how fasting affects the brain and ADHD - Figuring out what works for you, and eating quality foods while you live the fasting lifestyle- Susannah’s captivating story recovering from brain surgery - Constant debilitating headaches post-surgery - Didn’t want to take her headache medication for the rest of her life - Started looking for the root cause and a natural solution - That’s when she started researching fasting- She started with 16:8 fasting and didn’t feel relief from her headaches yet. - Next she started 24 hours fasts, 2 days a week. - Within 4 weeks, cut medication in half. Within 8 weeks off all medications completely. - She’s been off medications since then, gets headaches only a few times a year now- Susannah explains 16:8 fasting, and talks about her 24-hour fasting routine twice a week - She chose 24 hours too boost autophagy and ketosis longer than she could with 16:8 fasting - She attributes the headache alleviation to autophagy - She doesn’t eat between dinner on Sunday and dinner on Monday, then she does that again Wednesday/Thursday. - She doesn’t eat as soon as she wakes up on non-fasting days, and she doesn’t snack after supper. - Susannah finds it easy to fast even when she’s preparing food for her children because she cares more about the benefit than the food - She fasts on days when her children are in school- More on fasting for stay-at-home parents - 12 hour fasts is manageable and good for now. - Susannah explains Autophagy - fascinating how autophagy helps avoid the “excess skin” left after dramatic weight loss - In Fasting for Freedom summit, Megan Ramos talks about about longer fasts, IBS, and ulcerative colitisThe Fasting for Freedom Summit, register with Marisa’s link “bit.ly/MarisaMoon”. How this is different: All Female Presenters, 2 Presenters every 48 hours, 30-minute interviews, 11 days of presentations. Starts March 2nd. Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

Intro, Summary, Bio:This episode is packed with brilliant health advice! Today you’re going to hear from someone who’s helped hundreds, if not thousands of people lose excess fat, get off their blood pressure medications or statins or even diabetes medications, by following some foundational principles of healthy eating…and it’s all about optimizing your insulin and eating nutrient-dense foods so you can get rid of the diagnosis known as Metabolic Syndrome, and start living that feel-good life for the rest of your days. We'll learn what metabolic syndrome is (it's soooo common!) and what you can do about it.Michael Rutherford is an Nutritional Therapy Practitioner working primarily with truck drivers through his family business called Let's Truck over at healthytribe.com Michael prioritizes and educates his clients on the importance of food, the power of nutrient-density, and how healthy lifestyle factors optimize health and wellness.⁣⁣⁣ He is also a Primal Health Coach, like me, (PHC) and he studied culinary arts at Le Cordon Bleu.Register for the March 2020 Fasting for Freedom Summit! This online series gives you access to expert interview with 20 other female fasting professionals like Marisa! This summit is different because there are only two presenters per day, AND you get 48 hours to watch them! The summit starts March 2nd and it’s totally Free. I’ll be interviewed on Fasting for Mental Energy and ADHD, so come along and register at : http://bit.ly/MarisaMoon … Join me inside my new facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat” at facebook.com/groups/FOWpodcastFor professional Inquiries contact - Marisa Moon, Certified Primal Health Coach: marisa@marisamoon.com;Disclaimer: Consult with your doctor or functional medicine practitioner before trying any of the remedies or dietary interventions mentioned in this episode. This information and recording is for informational and educational purposes only.Points of Discussion:5 Key Markers for Metabolic Syndrome (3 qualifies you):1. Low HDL Cholesterol (40 for men, 50 for women)2. High Triglycerides (over 150, standard lipid panel)3. Obesity - Waist Circumference4. High Blood Pressure5. High Blood Sugar (elevated A1C, or elevated fasting glucose; pre-diabetic or diabetic)- High “Waist Circumference” - fat around abdomen, visceral fat, is most dangerous - Insulin Resistance is a big driver- What is Insulin Resistance - Analogy - Insulin is building or “anabolic” - Fat Storing Hormone - Eating Carbohydrates (and protein) raises blood sugar and requires more insulin. - Cells become resistant to insulin. - Body keeps producing insulin, sugar levels stay high, cells don’t use insulin - Can increase blood pressure and inflammation and leads to other Metabolic Syndrome problems- The biggest thing to consider with Metabolic Syndrome is “Is Insulin a Factor Here” because it could be other things like nutrient deficiencies, oxidative stress - Insulin Resistance is the #1 factor and needs to be addressed first- What are the signs of Metabolic Syndrome or Insulin Resistance? - Obesity or Beer Belly, it’s just a matter of “when” not “if” - Dr. Kraft (not like the foods) lab documentation comparing fasting insulin numbers and A1C showing insulin resistance 10 years in advance (60% tested with normal A1C and fasting glucose still had some degree of insulin resistance) - By the time you’re diagnosed with type 2 diabetes, you’re in stage 4 of insulin resistance- “Fasting Insulin” is an additional lab you’ll have to request from your doctor (most are only running fasting glucose and A1C) - Score ideally under 8 (standard US units) but doctor will say you’re normal under 15- Waist Circumference - Across the belly button, not the hips. - > 40 inches for men, > 35 inches for women; slightly less for Asians because they get obesity/metabolic syndrome at a lower waist circumference.- How does Metabolic Syndrome affect your life? - puts you at a much higher risk for type 2 diabetes - higher risk for strokes, heart attacks, alzheimer’s, dementia, death - Alzheimer’s is still without a cure - Dale Bredesen “The End of Alzheimer’s” - testing alone is $3-5K, supplements $200-300 a month, and additional intervention costs - Best thing is prevention- Even with only 1 or 2 of the Metabolic Syndrome criteria, you still need to worry and take action- Estimated that more than half of the population is either pre-diabetic or diabetic- Lack of sleep, chronic stress, chronic inflammation, environmental toxins, processed foods; so many factors working against us in modern life- Are these conditions reversible? - Yes, and quickly - Off diabetic drugs and without diabetic labs in 6 months- Michael works with a difficult population segment: truck drivers - Even people with double-digit A1C; normal is in the low “5’s”. Even people with numbers off the charts. - Hundreds of people reversing diabetes with his help - People reversing high blood pressure, getting off statin drugs- American Diabetes Association, new journal of care 2020, new definition for “remission.” Finally admitting that’s possible. - Remission is Normal A1C with no drugs for 12 months, is full remission; a pre-diabetic with no drugs is partial remission- The #1 Thing anyone can do is simple but not easy: - Lower your carbohydrates, get rid of processed foods- “The 3 Public Enemies of Health” - Processed Oils, canola, soybean, corn oil, safflower - Processed Sugars - Grains - IF he could only pick 2 it would be grains and processed oils - Grains are lacking nutrition, they’re inflammatory, destructive to gut health and insulin - Processed oils are so inflammatory and disrupting hormones - Focus on those two and you’ll end up cutting sugars too - Maybe you’re not low carb yet, but to take it to the next level you go “Keto” to reverse your conditions - Fasting is another strategy to try- What to eat on the go? - Canned Seafood (canned seafood is always wild caught) without toxic oils (olive oil, salt, water, okay) - Pressure Canned grass-fed meats - avocados - nuts and seeds - leafy greens - fermented foods - Rotisserie Chicken (spend on organic wherever possible like at Whole Foods Market $9.99) - Use the carcass to make bone broth - Seek out Salad Bars (make olive oil + vinegar dressing)- What’s the motivation? - Truck drivers can lose their commercial license without good medical records/lab results - Up until recently, if you were insulin-dependent you couldn’t drive on the interstate but they’re loosening the restrictions because so many people have it - Michael’s Dad’s radio show: Trucking Business and Beyond on XM Sirius 146 (monday through friday) - How many people in your life suffer when your health suffers? - Annual average cost of care for type 2 diabetic is over $10K (this cost alone can bankrupt the US) - When your health declines you will take more sick days, can’t play with your kids or grandkids - you don’t want your loved ones to have to take care of you or help pay your bills- Exercise - A single bout of heavy lifting increases insulin sensitivity for 48 hours- Michael’s team has an online course about resolving Metabolic Syndrome completely - Learn.letstruck.comResources:- Learn.letstruck.com- Dale Bredesen Book: “The End of Alzheimer’s”- Instagram @rutherford_ntp: https://www.instagram.com/rutherford_ntp - healthytribe.com The Fasting for Freedom summit starts March 2nd, 2020, and it’s totally Free. Marisa will be interviewed on Fasting for Mental Energy and ADHD, so come along and register and learn from 20+ female fasting experts : http://bit.ly/MarisaMoon Join me in my Facebook Group “The Foundation of Wellness”, go to Facebook.com/groups/fowpodcast>> Marisa can be your coach! It’s affordable and motivational. MarisaMoon.com/consultation and schedule your free call Toxin-Free Low-Sugar Natural Wine?? Grab your penny bottle of Dry Farm Wines with our affiliate link here: www.dryfarmwines.com/fowpodcast Marisa's site: https://www.marisamoon.com Facebook Group: facebook.com/groups/FOWpodcast Podcast Facebook Page: https://www.facebook.com/FoundationofWellnessPodcast Instagram: @foundationofwellness_podcast https://www.instagram.com/foundationofwellness_podcast @marisa_moon_ https://www.instagram.com/marisa_moon_ Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes

#72: How I Use the 5-Second Rule by Mel Robbins, Proven Strategy to Stop Overthinking with Marisa MoonBrief Summary & Bio:In this episode I’m giving you a peek at the experience I’ve had with a life-changing strategy called The 5 Second Rule* by Mel Robbins. This can help you stop overthinking everything and start making changes in your life that help you realize your goals and uncover confidence you didn’t know you had. It helps you overcome your fears and get truly motivated. And it’s so simple it’s stupid (says Mel). Millions of people have tried this with success, and it’s your turnHost: Marisa Moon is a Certified Primal Health Coach and host of The Foundation of Wellness podcast. Marisa fuses together health coaching and life coaching to provide unique insights with a personable approach—all of which is inspired by the principles of ancestral health. Her distinctive coaching style helps others to put an end to the confusion about what’s healthy today and finally achieve results that last.* Order the “5-Second Rule” on Audible. The narration by author Mel Robbins is AMAZING! Here’s my Amazon affiliate link: https://amzn.to/2SrbmOC Share this episode with someone who feels stuck or like they’re not going after their goals. Help us grow this podcast by sharing or leaving us a review on apple podcasts! You can even tap the share button and post it to your Facebook page or Instagram Stories. Thank you for your support!>> Fasting for Freedom: Overcome Traditional Eating Patterns so you Can Ignite Your Life, starting March 2nd. REGISTER for this free online series here: http://bit.ly/MarisaMoon - I’m presenting on “Fasting for Mental Energy, ADHD, and Productivity.”>>> Join me inside my new facebook group: “The Foundation of Wellness - a Refreshing Diet & Lifestyle Chat”. I’m giving away free coaching soon, and it could be you! facebook.com/groups/FOWpodcastFor professional Inquiries contact host Marisa Moon, marisa@ marisamoon.comPoints of Discussion:- We overthink everything and anxiety is so common today- Use “the 5-Second Rule” to stop mental chatter and take action towards a goal- How it Works- Motivation without momentum - Morning habits and waking up promptly- Other uses for the rule- Mel Robbins clip- Psychological theories: - 1) “The Locust of Control” - 2) A Bias Toward Action”Join me in my Facebook Group “The Foundation of Wellness”, go to Facebook.com/groups/fowpodcast>> Marisa can be your coach! It’s affordable and motivational. MarisaMoon.com/consultation and schedule your free call Toxin-Free Low-Sugar Natural Wine?? Grab your penny bottle of Dry Farm Wines with our affiliate link here: www.dryfarmwines.com/fowpodcast Marisa's site: https://www.marisamoon.com Facebook Group: facebook.com/groups/FOWpodcast Podcast Facebook Page: https://www.facebook.com/FoundationofWellnessPodcast Instagram: @foundationofwellness_podcast https://www.instagram.com/foundationofwellness_podcast @marisa_moon_ https://www.instagram.com/marisa_moon_ Intro/Exit Music  - "Ukulele Whistle" by Scott Holmes