Episode 24 - Dr. Mallorie Cracroft’s Holiday Survival Guide. In this episode, Dr. Cracroft shares practical tips for managing holiday stress and staying healthy. With the busy season, it's easy to feel overwhelmed, but planning ahead can help. Focus on eating vegetables to keep your body balanced, pre-fuel before parties to avoid overeating, and find time for movement, even in cold weather. Taking moments of quiet, like a quick break or walk, can help you reset when things get too chaotic. She also discusses the power of giving to others as a way to reduce stress. Simple acts like helping a neighbor or offering a kind word can shift your focus and bring peace. The key is not aiming for perfection, but finding balance so you can enjoy the holidays with more calm and joy. Learn more about Dr. Cracroft and her women’s health clinic, Uplift For Her, located in Salt Lake City, UT at upliftforher.com
Episode 23 - Erica Lemke, a certified sex and relationship coach and board-certified sexologist, joins us to discuss women's sexuality. Our conversation emphasizes the importance of sexuality as a life force and a component of overall health and well-being--Erica explains that sexuality encompasses confidence, self-expression, and pleasure, and highlights the need for open communication and consent in relationships. She addresses common challenges, advocates for self-exploration, and creating a safe, pleasurable environment to enhance sexual experiences. Erica is based in Salt Lake City, Utah, specializing in working with those who are in midlife and beyond, helping them to explore, embrace, and express their sexuality with joy, confidence and pleasure. She sees adult clients of all genders and sexual orientations, worldwide. To connect with Erica: www.sexcoachslc.com erica@sexcoachslc.com www.instagram.com/theericalemke https://www.linkedin.com/in/sexcoachslc Resources from Erica: Becoming Cliterate: Why Orgasm Equality Matters – And How to Get It, Laurie Mintz, PhD – https://a.co/d/cjYH1rG Better Sex Through Mindfulness: How Women Can Cultivate Desire, Lori Brotto, PhD – https://a.co/d/c99MIwl Come As You Are, Emily Nagoski, PhD – https://a.co/d/gUNQNCN Come Together: The Science (and Art!) of Creating Lasting Sexual Connections, Emily Nagoski, PhD – https://a.co/d/29dL234 Estrogen Matters: Why Taking Hormones in Menopause Can Improve and Lengthen Women's Lives -- Without Raising the Risk of Breast Cancer, Avrum Bluming, MD & Carol Tavris, PhD – https://a.co/d/cYEGMdU Feel Sexy Again: The Ultimate Guide to Reclaiming Your Sexual Confidence, Erica Lemke – https://amzn.to/32cDT0A Mind the Gap: The Truth About Desire and How to Futureproof Your Sex Life, Dr. Karen Gurney – https://a.co/d/c5ykCS8 Sex for One, The Joy of Self-loving, Betty Dodson, Ph.D. – https://a.co/d/2Us0FYv Sexual Intelligence: What We Really Want from Sex and How to Get it, Marty Klein, Ph.D – https://a.co/d/0elQOphP Sinless Sex: A Challenge to Religions, William R. Stayton – https://a.co/d/59wyGQ4 The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts – Mary Claire Haver, MD – https://a.co/d/3DLNd9L The Seven Principles for Making Marriage Work: A Practical Guide from the Country’s Foremost Relationship Expert – John Gottman, PhD and Nan Silver – https://a.co/d/bjTVxP Urban Tantra: Sacred Sex for the Twenty-First Century, Barbara Carrellas – https://a.co/d/05bZuXYv Lubricant Suggestions: https://uberlube.com/ (silicone lubricant that is silky and luxurious, NOT greasy or gloopy!) https://pjur.com/ (love this silicone option!) https://sliquid.com/ (another silicone lubricant that many clients enjoy.) https://goodcleanlove.com/ (the Bionude and Almost Naked lines are great water-based options for sensitivity, as well as a silicone line. Additionally, GCL has a great vaginal moisturizer!) I think the main thing to look out for are the ingredients in the lube - NO MORE Astroglide, KY Jelly, etc., as these often have SO many preservatives that can contribute to many issues! Look for those with the least amount of ingredients. And, be aware of the possibility of sensitivities to aloe, coconut oil (it is oil, so this may lead to changes in vaginal pH), and glycerin (which is found in many water-based lubes and converts to sugar which can often contribute to yeast infections and other concerns for those who are sensitive). Again, I’d like for you to have a couple of options of lubricants that have very few ingredients (the least amount, the better, especially if any preservatives are used), hoping to cut down the potential for any adverse reactions. Below are some articles I also wanted to include here. They’ve got some really sound information on the variety of lubricants that exist out there! https://www.glamour.com/gallery/best-lube-for-sensitive-skin/ https://www.health.com/sex/best-lube Pleasure Products (some of my favorite toy companies): https://dame.com https://www.hitachiwand.com http://www.l-n-w.com http://www.we-vibe.com/us/sex-toys https://www.funfactory.com https://www.womanizer.com/us/ Other Helpful Resources: Mindfulness Audio Meditations: https://www.loribrotto.com/mindfulness-recordings (check out the breathing exercise and body scan for women) Meditation App: www.brain.fm https://omgyes.com is a frank, educational, instructional website focused on female pleasure (it is a paid subscription) “The Principles of Pleasure” 3-part limited series on Netflix: ‘Sex, joy and modern science converge in this eye-opening series that celebrates the complex series of women’s pleasure – and puts stubborn myths to rest.”
Episode 22 - Lindsay Dean, a perinatal mental health specialist at Uplift for Her, discusses postpartum depression, emphasizing its prevalence (10-20% of women) and the need for better support. She highlights the importance of recognizing symptoms and stresses the role of social support, proper nutrition, hydration, and sleep in helping prevent postpartum depression. The conversation underscores the need for a holistic approach, integrating physical and mental health support, and the importance of finding a therapist who understands perinatal mental health. Connect with Lindsey by making an appointment at upliftforher.com or follow along on Instagram @upliftforher.
Episode 21 - Alicia Poldino is the founder of Utah Prenatal Yoga and Trinatal Yoga School. She highlights the lack of specific support for pregnancy and postpartum in traditional yoga spaces and emphasizes the need for specialized teacher training. Alicia explains that prenatal yoga goes beyond physical poses, addressing anatomical, physiological, emotional, and spiritual changes. She stresses the importance of mindful movement, breathwork, and self-compassion in preparing for childbirth and recovery. Alicia also advocates for the "fourth trimester," focusing on early postpartum support and reprogramming the nervous system to reduce stress and promote healing. You can find more information on prenatal and postnatal yoga at utahprenatalyoga.com, or information about prenatal/postnatal yoga teacher training at trinatalyogaschool.com.
Episode 20 - Olivia Hansen is a Registered Dietician at Uplift For Her. In this episode, Olivia discusses working with a dietitian and the various goals and conditions they can address. She and Dr. Cracroft explore the concept of using food as medicine and the mindset needed to foster a healthy relationship with food. While food is crucial for optimal health, it’s not the only factor, and achieving balance can be more complex than it seems. Each individual has unique needs, making personalized nutrition plans essential—this is where a dietitian can help. Olivia specializes in guiding clients through chronic conditions like diabetes, insulin resistance, gut health, infertility, PCOS, and more. They also note that most research on specific diets, such as ketogenic and carnivore diets, focuses on men, highlighting the importance for women to seek guidance from experts in women’s health. Learn more about and schedule with Olivia at upliftforher.com or follow along on Instagram at @upliftforher.
Episode 19 - (Bonus) Jennifer Falkner is a Nurse Practitioner and Menopause Society Certified Provider at Uplift for Her, and she joins us for a special discussion on World Menopause Day! Jennifer emphasizes the importance of understanding symptoms and available treatments for menopause & perimenopause. Our conversation highlights the need for specialized care and the importance of addressing lifestyle factors to improve quality of life during these transitions. To schedule an appointment or a free discovery call with Jennifer, visit upliftforher.com
Episode 18 - Angela Sudbury, personal trainer and owner of Alloy Fitness in Holladay, Utah, discusses her journey from a corporate technology career to helping women improve their health. Angela highlights the benefits of strength training for women over 40 in particular, underscoring her commitment to helping women achieve better health and quality of life. She emphasizes the importance of personalized, small group training and functional strength training over traditional gym settings. To connect with Angela, follow Alloy Fitness on Instagram at @alloyholladay and online at alloypersonaltraining.com/holladay.
Episode 17 - Alicia Akerson is a Certified Health Coach at Uplift for Her. She discusses with us the key aspects of health coaching, including providing accountability and support for implementing healthy habits. Alicia emphasizes the importance of addressing self-limiting beliefs, understanding the motivation triad (avoiding discomfort, seeking pleasure, conserving energy), and incorporating pleasure into health routines. We also delve into habit formation and change, highlighting the value of tuning into the body's signals and committing to small, consistent improvements over time in helping listeners become experts of their own health journeys. Dr. Cracroft is licensed to work with residents of Utah, Alicia is available to coach clients all over the country. Learn more about and schedule with Alicia at upliftforher.com or follow along on Instagram at @upliftforher.
Episode 16 - Lyn Christian is a business coach specializing in reinvention, author and owner of Soul Salt, a coaching and consulting firm. Lyn discusses their journey from teaching to coaching, emphasizing the importance of defining personal successes and resilience. They highlight three areas of expertise: career reinvention, executive leveling up, and entrepreneurial development. Lyn stresses the significance of core values, unique personal needs (UPNs), and superpowers in building resilience. They recommend daily practices like journaling and checking in with supportive friends to maintain alignment with one's best self. Lyn also advocates for strategic planning using sticky notes and the importance of discovering heart dreams for rejuvenation and fulfillment. To connect with Lyn, you can find them on Instagram and Facebook at @soulsaltinc, and find their book and courses, including those mentioned in the episode, at soulsalt.com.
Episode 15 - Kristina Hanson is pelvic floor physical therapist and owner of Salt Lake City-based Uplift Pelvic Health & Wellness. Kristina emphasizes the importance of addressing pelvic floor issues beyond traditional physical therapy–and highlights the interconnectedness of our pelvic floor with the nervous system, abdominal muscles, and overall body function. Pelvic floor physical therapy addresses conditions like urinary incontinence, sexual issues, constipation, and pelvic pain, often caused by chronic fight-or-flight responses. It is important to maintain functional assessments and holistic approaches, including breath work and proper posture, and Kristina notes the need for early intervention to prevent future problems. You can find more from Kristina at upliftphw.com and on social media as @upliftpelvichealthandwellness.
Episode 14 - We’re sitting down with Jenn Pinnell, one of our fantastic health coaches, to explore the ins and outs of health coaching. We’ll uncover what health coaching truly involves, discuss the myriad ways it can benefit you, and delve into the key lifestyle factors that health coaching addresses. Tune in and join us as we reignite our journey towards better health and well-being together! Dr. Cracroft is licensed to work with residents of Utah, Jenn is available to coach clients all over the country. Learn more about and schedule with Jenn at upliftforher.com
Today on the Uplift For Her podcast, we are joined by Dr. Latifat Akinade, a practicing gastroenterologist and founder of Money Fit MD, a money coaching school for women and physicians. Dr. Akinade discusses the intersection of wellness and finance, emphasizing the impact of financial stress on our overall well-being. She highlights the importance of reevaluating one's relationship with money, moving beyond scarcity mindset, and viewing money as a tool for personal and societal value. Her approach aims to empower individuals to manage their finances effectively, fostering a mindset shift that focuses on self-worth. You can find more from Dr. Latifat Akinade at her website, moneyfitmd.com, as well as Instagram and Facebook at @moneyfitmd.
Content warning: This episode contains a brief mention of suicide. If you prefer not to listen to this content, feel free to mute or skip over 2:50-3:15. Please take care while listening. We are thrilled to be joined today by Karalynne Call, founder of Just Ingredients. Karalynne tells us of her personal experience in discovering how making better food & product choices can lead us to achieve our best overall health. She emphasizes the interconnectedness of nourishing one’s body and budget through conscious food choices and prioritizing wellness by paying attention to what goes into and onto our bodies. Karalynne and Mallorie discuss their personal and clinical experiences about the connection between the foods we eat and how it influences one’s mental and whole body health. Karalynne offers an enormous library of free, easy to digest information regarding nutrition and wellness through her Instagram account, found at @just.ingredients, on her own podcast titled “Just Ingredients,” as well as a multitude of wellness solution products on justingredients.us
Content warning: This episode contains a brief mention of violence/CA/SA. If you prefer not to listen to this content, feel free to mute or skip over 2:03-2:22. Please take care while listening. In today’s episode, Mallorie is joined by Ashlynn Mitchell, a wellness coach and mentor, specializing in emotional & physical health after betrayal & divorce. Mallorie and Ashlynn discuss the importance of prioritizing self-care and share personal experiences with body movement for a more intentional approach. Ashlynn highlights the transformative power of reclaiming fitness as a personal journey, and the need for honesty in personal growth. You can find more of Ashlynn on Instagram @this.isashlynn, online at thisisashlynn.com, and on her own podcast, titled “This is Ashlynn.”
In today’s episode, we explore the powerful connection between the nervous system and pelvic health, with insights from Susan McLaughlin, a physical therapist in Salt Lake City specializing in pelvic floor therapy. Our discussion delves into the autonomic nervous system—the "engine" that controls our basic bodily functions—and how chronic stress can lead to physical tension and pain, particularly in the pelvic region. Susan and Mallorie discuss how the nervous system's fight-or-flight response can cause the pelvic floor muscles to become chronically tense, leading to issues like painful sex or incontinence. They share techniques like breathwork and body awareness that can help retrain the nervous system to shift into a more relaxed, parasympathetic state, allowing the muscles to release tension and the body to heal. Our goal is to provide a deeper understanding of the mind-body connection and practical strategies for managing stress and optimizing nervous system function for improved pelvic health and overall wellbeing. Find more from Susan at alignforhealth.com
We are thrilled to be joined by family doctor & MD Psychotherapist Carly Crewe for this episode of the Uplift For Her podcast! Carly is a mom to twins, a published author, podcast host, and the CEO of Euonia Medical Clinic, a virtual mental health clinic for women. After the birth of her twins in 2016, Carly struggled with significant postpartum mental illness. Through therapy, mindset work, self-care and medication support, she was able to come out the other side armed with a myriad of strategies and approaches to help others. In this episode, we discuss the importance of recognizing and working through emotions, and emphasize of need for emotional regulation techniques to improve mental health. We’ll also briefly explore the origins of emotional responses and attachment styles, and the impact of early childhood experiences on adult relationships. Carly emphasizes the importance of acknowledging and working through our emotions—rather than suppressing or judging them, and offers various strategies for emotional processing and expression. Find more from Carly at: eunoiamedical.ca, Instagram @carlycrewe, and as host on on The BraveHer Podcast. Carly's book "You Are Not Your Anxiety" is available through various online retailers.
In today’s episode with Maria Tran of Maria Tran Wellness, we discuss the importance of mindfulness, breath work, and body awareness for finding inner peace and well-being. Maria explains the need for personalized movement practices that prioritize safety and functional movement, while highlighting the value of self-compassion and vulnerability. She offers us practical tips for incorporating mindfulness into daily life! Find more from Maria at: mariatranwellness.com or at facebook.com/mariatranwellness
In this episode, we discuss the challenges of balancing work and personal life as mothers and teachers. We are joined by Dorie Haws, who has been working with children for over 25 years, specializing in early childhood education and best teaching practices for student teachers at Brigham Young University. Dorie shares with us strategies for prioritizing self-care, setting boundaries, and modeling self-regulation for children. We discuss the importance of finding pleasure in parenting and optimizing social wellness (pillar six!) in nurturing children’s well-being. Find more from Dorie at: www.youtube.com/@justkeepparenting
In this podcast episode, Dr. Jeanie Lawrence, a psychiatrist and psychotherapist focusing on supporting women physicians, discusses emotional wellness. She stresses understanding the interplay between thoughts, emotions, and our environment for overall well-being, advocating a holistic approach to wellness. Addressing perfectionism's challenges, Dr. Lawrence and the host explore societal and professional pressures, advocating for a shift to striving for excellence and self-compassion. They delve into self-worth, urging validation of emotional experiences before pursuing change. The conversation centers on understanding and managing emotions and thoughts, highlighting: Validating emotions and understanding their impact. Exercising control over thoughts to influence emotions. Identifying and challenging thought distortions. Embracing mindfulness practices for empowerment. Cultivating empathy for healthier relationships. Overall, the discussion underscores self-awareness, acceptance, and the power to respond to thoughts and feelings, promoting emotional well-being and healthier relationships. You can find more about Jeannie at jeannielawrencemd.com
In this episode we talk about the environmental wellness pillar with our guest Christine Gummersall. Christine is a master DIYer and is well-known to instagram followers as Honey Built Home. She tells us about her journey to optimize her space and gives us some incredible tips for getting started and using our spaces to support our wellness and to really become places we use and love to use. Don’t miss this fun conversation! Hi! I’m Christine, and I am a do it yourself enthusiast who loves home design, creating projects from scratch and the excitement and satisfaction of saying, “yeah, I built that!” I am a Las Vegas native, but have resided in Salt Lake City, Utah for the past 10 years. A mom to three preschool and younger munchkins, a wife to a very busy real estate agent and high school basketball coach, as well as a Registered Nurse and passionate fitness lover. In between triaging patients, cheering on basketball games, and nap times I enjoy building things to transform my house into a home where I love every square inch. www.honeybuilthome.com -- IG @honeybuilthome