Return to Vibrant Health

I'm SO excited for today's guest, Xenia D'Ambrosi! Join us to hear about how her cancer diagnosis led her to horticulture therapy, which led her to growing a thriving cutting garden business, Sweet Earth Co. At Sweet Earth Co. Xenia and her team focuses on sustainable and regenerative growing practices and shares ways we can ALL just start where we are to make a difference for ourselves and our planet. AND Sweet Earth  Co. can help you to do just that with their foundational pillars of Grow | Design | Teach. Their new online course will be opening in Feb 2024, so get on the wait list asap! (Watch for it every year if you missed it in 2024.) Course Info/Waitlist:  https://www.sweetearthco.com/cutting-garden-courseUse code VIBRANTHEALTH for 10% off the course.Find Sweet Earth Co.'s Blog Post & Worksheets for 2024 Eco-Garden Goal Setting: https://www.sweetearthco.com/blog/garden-goals  Sweet Earth Co. photo cred: Fay Fox© / @lovelyandtalented. Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Are you a couch potato? Or do you move your body regularly? Either way you will LOVE this episode with Dr. Vonda Wright! She is an amazing physician, speaker, author, and podcast host on a mission to help you maintain mobility as you age, but also optimize your health in order to live as vibrant a life as possible. At a young age she decided she wanted a life of "behind the red rope" experiences. And she got just that as a professional football team and professional ballet doc. She's an orthopedic surgeon committed to researching and using the best medical evidence has to offer! She is an expert in her field and super fun to listen to. I hope you join us for this AMAZING conversation and read one of her books. (Psst - she recommends you start with "Guide to Thrive" which you can get HERE). Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Today's guest is Andrea Nicholson - CSI turned Functional Health & Nutrition Professional! If you are interested in a ROOT CAUSE approach to health, this is the episode for you.  Andrea walks us through her unique approach to investigating metabolic health and supports you to address underlying causes, ultimately leading to a life of vibrancy, energy, and health. As a Metabolic Health Investigator, she helps people reduce inflammation, optimize weight, and repair gut health by identifying and targeting the underlying imbalances. This is a GREAT conversation for anyone interested in being healthy from the inside out. Visit her at https://www.healthylifewithandrea.com/Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Today I welcome Yogi Aaron, author of the book, "Stop Stretching! A new yogic approach to master your body and live pain-free". What an amazing episode! Yogi Aaron is the founder of Applied Yoga Anatomy and Muscle Activation™ (AYAMA), a system of yoga that no one else teaches. It’s a revolutionary way to practice yoga that focuses on activating and engaging muscles rather than stretching them. This yoga methodology reduces pain and risk of injury while increasing range of motion, muscle strength, stability, and alignment.He’s flipping the script and challenging conventional wisdom to craft a brand new way of not only caring for your physical body and eliminating pain, but coming into alignment with your purpose here on Earth. “Become Fearless, Live Limitless. Find out how to become pain free so you can finally uncover your true life’s purpose” is the greeting on his website, https://yogiaaron.com. You can find his book on Amazon. Check out all his offerings and sign up for his FREE 7-Day Pain Free Yoga Series HERE. Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Meet Jayne Wesler - author, bone coach, speaker, and passionate advocate for INCREASING bone health naturally, without medication. Check out today’s episode where Jayne tells us about her journey with bones that were “thinning at an alarming rate” and what she did to explore all the nitty gritty details about bone health and how to create stronger bones WITHOUT medication. You will love her down to Earth, kind, and genuine approach to an issue that keeps increasing. Jayne has accomplished so much in her life! She is a lawyer, a psychotherapist, clinical social worker, author, speaker, and bone coach. She easily distills her unique constellation of knowledge and experience into easy to understand information AND actionable steps. Find her at https://jaynewesler.com including her books about bone health. And her FREE webinar about bone health (well worth the watch!): https://jaynewesler.com/no-bones-about-it/.Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Can we really save the planet, one bite at a time?On this day, Earth Day 2023, I think the answer might just be a resounding YES!And that's EXACTLY what J. Morris Hicks has been studying for the last couple decades and he thinks it's possible when we all adopt a plant forward (or even plant exclusive) diet.  He's a big picture, systems thinker with a long career as an engineer, process improvement consultant, and senior corporate executive. He began exploring what the best diet for humans really is and has been on a journey to spread the word about how powerful each and every one of us can be.  He rubs elbows with leaders in Lifestyle Medicine and has befriended many celebrity types with a similar mindset. He's a wellspring of knowledge and experience when it comes to the intersection of human and planetary health.  You can learn more about Mr. Hicks' work, grab 2 FREE books (Outcry & 4 Leaf Guide to Vibrant Health) and sign up for his weekly SOS memos HERE: https://hpjmh.comIf you're a medical provider, consider using the 4 Leaf Survey in your clinical practice. Here's your link: https://4leafprogramdotcom.files.wordpress.com/2019/04/updated-reg-survey-4-30-19.pdfAnything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Calling all nurses! AND anyone with an interest in plant based nutrition. Today I had the privilege of talking with Joanne Evans, RN - nurse extraordinaire! She's the GOAT of mental health nursing and plant based nutrition. Joanne has been a nurse for 50 years and has seen a thing or two. Not to mention her own journey with mercury toxicity, which is how she discovered the power of plants in the first place. Let me tell you a little about her . . . She is a Clinical Nurse Specialist in Adult Psychiatric and Mental Health Nursing and expert in plant based nutrition. She’s a national speaker, author, mentor, leader, advisor to The McDougall Program, and is on the medical board of the Physician’s Committee for Responsible Medicine (PCRM), and in her "free time" heads up the Networking Subcommittee of the RN/APRN member interest group of the ACLM. Today we focus on the nutrition pillar of Lifestyle Medicine. In particular, how you can use a whole food plant strong / based diet for overall health and reversing disease INCLUDING the nuts and bolts of exactly how to do it while saving money. She’s going to share her experience using PCRM’s 21 day vegan kickstart program that helps get people started. Joanne also tell us about her newest book, “Cultivating Seeds of Health with plant-based Nutrition” with a forward by Neal Barnard, MD - President of PCRM. This book is a phenomenal intro to plant based nutrition and highlights so many wonderful nurses (you're all wonderful in my book) brining PBN to life with real stories from the trenches. Because of her decades of healthy lifestyle, she is able to jet set around the world and actively travels with her children and grandchildren. She's passionate about educating and mentoring nurses, as well as helping everyone make those sometimes hard behavior changes needed to upgrade and optimize health. You can find Joanne's book on Amazon, but if you just shoot her an email she'll send them to you directly with an autograph and a few bucks saving$! Just send her an email at joanne32349@gmail.com. Join us for this power packed episode! Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Today we are saying YES to N.O.! Dr. Nathan Bryan is the world's leading researcher on nitric oxide (N.O.), a gas often called the "magic molecule" because of its powerful role in your body. As you'll hear today, this gas is essential for proper cell signaling, relaxation and ability of the blood vessels to dilate and is implicated in the health of almost all body systems including your cardiovascular system (heart and blood vessels), brain, sexual function (men AND women), gut health, and more. The problem is that our Western lifestyle constantly threatens the production and function of this magic molecule, which fades with age. You have so much power to increase it by diet, exercise, and general lifestyle factors. But we also discuss a couple nice supplements too. Few quick hits about N.O. - things that reduce it (which is "bad") include:- mouthwash- antacids (you'll hear why being on a PPI like omeprazole may be detrimental)- antibioticsTune in to hear about this wonderful, life sustaining molecule and say YES to N.O.! ADDITIONAL VIDEOS:If you like nerding out on this stuff like me, do some more exploring. Here are a couple videos with Dr. Bryan that I love!  Plantstrong Podcast interview with Rip Esselstyn & Dr. Bryan: https://youtu.be/CEZtAli7tbIPath to Healthier Patients: https://youtu.be/pddFYjiSjzYSUPPLEMENTS:1) www.no2u.com - use code "VIBRANT" for 10% off & free shipping2) www.berkeleylife.com - use code "SSPE02" to order (discount for larger purchases and in full transparency, this is an affiliate code and if you sign up with my code I receive a small commission without any additional cost to you). NOTE - both websites above also tell more of the story of N.O.FIND DR. BRYAN HERE:https://drnathansbryan.com/Instagram: https://www.instagram.com/drnathansbryan/Twitter: https://twitter.com/drnitricLinkedIn: https://www.linkedin.com/in/drnathansbryan/Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Today's guest is Lynne Bowman, a 77 year old vibrant and glamorous grandma and author of the 2021 “Brownies for Breakfast: A Cookbook for Diabetics and the People Who Love them.” Lynne is passionate about her health . . . and YOURS too! After reversing her diabetes with a whole food plant based diet, she is on a mission to show you how to EASILY do the same. Admittedly, she is no long strictly "vegan" (healthy version), but has maintained her NO diabetes status with a mostly plant based diet with occasional very high quality fish and the rare meat.Brownies for Breakfast more than just a cookbook - it’s a masterpiece that will delight your taste buds with healthy, nourishing, whole food plant based, upgraded versions of your favorite desserts and plenty other comfort foods AND it is so visually appealing too with many images of Lynne and her beautiful home. Lynne's cookbook provides easy recipes that anyone can make & can be easily modified for the omnivores in the house. She keeps in mind the busy mom life too! This cookbook is for everyone, so grab it on Amazon! Get it HERE:  https://www.amazon.com/Brownies-Breakfast-Cookbook-Diabetics-People/dp/1736745018Check her out and join her community HERE: https://lynnebowman.comConnect with her on social:Facebook - https://www.facebook.com/LynneParmiterBowmanInstagram - https://www.instagram.com/lynneparmiterbowmanYouTube - https://www.youtube.com/@lynnebowman485Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Meet Dr. Meagan Grega! Lehigh Valley's leading voice for Lifestyle Medicine. She co-founded The Kellyn Foundation to help members of the community "Make the Healthy Choice, the EASY choice"! Not to mention all the amazing work she's doing beyond her own community, especially within the American College of Lifestyle Medicine. Who IS Dr. Grega?– Superstar of Lifestyle Medicine– Modern day “Shaman” (she really is a compassionate healer)– The GOAT - not only is she the “Greatest of All Time, but will eat anything with fiber!– Public Speaker Extraordinaire including a TEDx Talk– Chair of the 2023 American College of Lifestyle Medicine Conference– and so many more awesome things Today’s conversation with Dr. Meagan Grega was amazing! Not only is she an engaging speaker, but a true trailblazer when it comes to Lifestyle Medicine. Her passion to preserve and improve the health of children and families is what drove her to co-found The Kellyn Foundation in the Lehigh Valley of Pennsylvania, where she also serves as Chief Medical Officer. Kellyn brings a “healthy” to life in the entire community through the healthy neighborhood immersion strategy, with 4 main initiatives. 1 - Kellyn Schools (serving > 10,000 elementary school children - WOWZA!)2 - Kellyn Kitchens (medically based cooking programs - YUM!)3 - Kellyn Food Access (via their “Eat Real Food” mobile market - ROCK ON!) 4 - Kellyn Lifestyle Medicine Initiative (reducing risk factors via evidence based LM interventions that include healthy behavior change - WOOT! WOOT!)Consider attending the 2023 ACLM Conference if you’re a healthcare provider and/or Lehigh Valley’s 2023 VegStock!LINKS:Dr. Grega’s TEDx Lehigh Valley Talk: https://youtu.be/efGa8QD8pU4The Kellyn Foundation: http://www.kellynfoundation.orgRecipes & More on Kellyn Foundation’s YouTube Channel: https://www.youtube.com/@kellynfoundation4762Kellyn Kitchen’s Moroccan Lentil & Chickpea soup: https://youtu.be/neNr7YFpVPg Kellyn 3-Bean & Sweet Potato Chili: https://youtu.be/vKuBFv-GAsc Lehigh Valley VegStock 2023 (and beyond): https://www.lvvegstock.orgACLM - https://lifestylemedicine.orgLifestyle Medicine 2023 Annual Conference - https://www.lmconference.orgWanna get social with Kellyn & Dr. Grega? SURE you do!http://www.facebook.com/kellynfoundationhttps://www.instagram.com/kellynfoundationhttps://twitter.com/kellynorgAnything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Nature! Don't you CRAVE it? I sure do. Today's guest is Dr. Nature herself - Dr. Melissa Sundermann, DO - physician at Canyon Ranch in Lenox, MA. Those of us that are nature lovers have always felt the innate healing power of spending time outdoors. Today you'll hear the science that is now validating what we've always known in our heart . . . and gut (as you'll discover ;).  From green spaces to blue, Dr. Sundermann shares why and how nature heals both mind and body. By following her true passion, she's been able to blend her medical training with mind-body medicine and certification in Lifestyle Medicine,to land her DREAM job at Canyon Ranch in Lenox, MA!Dr. Sundermann walks (and runs) the talk, creates adventure anywhere she goes, and may even be found running out in the snow before the sun comes up. As she says, "there's no bad weather, only inappropriate clothing". She's got some get up and go! She not only tells us the science behind spending time in nature, but shares great resources such as books and apps that will help you get back out there and connect with Mother Nature. I created a booklist for you on Bookshop.org - an online shop that gives to brick and mortar bookstores (and a little to me) if you buy from the list. You can check it out HERE: https://bit.ly/Bookshop_NatureYou can connect with Dr. Sundermann on IG & LinkedIn:IG: https://www.instagram.com/motivatormelissaLinkedIn: https://www.linkedin.com/in/melissa-sundermann-do-dipablm-226819146 Check her out at Canyon Ranch!https://www.canyonranch.com/integrative-wellness-approach/experts/dr-melissa-sundermannInterested in Culinary Medicine? Great! Here are a few resources for that.https://culinarymedicine.orghttps://lifestylemedicine.org/project/culinary-medicine-curriculumhttps://www.uofmhealth.org/conditions-treatments/culinary-medicinehttps://goldringcenter.tulane.eduThe Chef Doc! Dr. Colin Zhu (also mentioned in this episode) is killin' it with Lifestyle Medicine and teaching people the HOW of it all. Check him out here:https://www.thechefdoc.apphttps://www.youtube.com/@TheChefDocAnything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Ever feel like your doctor doesn’t listen to you - not really listen, anyway? And just keeps pushing medication down your throat (pun intended), or send you for yet another lab, test, or scan?  Want to break out of the hamster wheel of pills and procedures, but don’t know how? Or maybe you're a medical provider that’s sick and tired of being a pill pusher but when you look in your medical bag, there aren't many tools, so you grab the prescription pad, stack on yet another med and be on your way to see the next victim, I mean patient! The thought of having to talk to someone about diet or exercise seems futile - you don’t actually know what to tell them, they won’t do it anyway, and you already have hours of work to do tonight . . . and you already feel spent.The burnout is on both sides of the desk. Patients AND medical providers alike feel the burn of the SICKcare model in the US.Speaking of burning - how bout the planet? Most of us now accept the fact that the health of our planet is threatened, but what can YOU do about it? You . . . just one person among billions? Well, you can start with your diet. That's right! An action you take at least 3 (often more) times a day is more powerful than you may know - both for your body AND our planet. Today Dr. David Donohue & I talk to you about a few antidotes - things we can all do to slow the burn  - ways you (patient and medical provider) can break out of the sick care matrix and break new ground into true HEALTHcare. Dr. Donohue is a leader in Lifestyle Medicine, with a thriving medical practice called Progressive Health of Delaware and founder of the first and only LM accountable care organization network called Poplar Care. He drops knowledge about his LM medical practice that addresses ROOT causes of the many chronic conditions we face today, how you can eat to help eat Mother Earth back to life, big picture ideas like reforming health education for kids, shines a light on health disparities, and provides plenty of practical tips and resources to get started asap including his beloved purple potatoes with walnut date icing! It's a good one, folks!  Check out Dr. Donohue's practice here: https://www.progressivehealthproject.comAmerican College of Lifestyle Medicine's HEAL Initiative:https://lifestylemedicine.org/heal-initiativeand here:https://www.lmhealthequity.orgACLM: https://lifestylemedicine.orgNutrition Facts: https://nutritionfacts.orgNutrition Facts video mentioned in episode related to African Americans and food culture: https://nutritionfacts.org/video/the-harms-associated-with-eating-more-southern-style-Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Dr. Soham Patel, owner / director of the Center for Preventative Endocrinology and Nutrition (Tampa, FL) is back on the show to shed light on the elusive thyroid! Ever wonder if you might have a thyroid problem? Or feel like doo doo (you know what I mean) all the time but have been told all your labs are normal? Then this one's for YOU! Dr. Patel & I discuss benign thyroid problems (no cancer in this one, folks) - hypothyroidism (under active thyroid, Hashimoto's) and hyperthyroidism (overactive thyroid, Graves' Disease). You'll better understand what your thyroid is, where it is, what it does as well as the best tests to check your thyroid (hint, hint - your provider might not be doing them) and other important factors like Vitamin D levels. You'll have a clear idea about what specific lifestyle and diet interventions are best for the thyroid. We shed light on how the "standard" care in the U.S. may not actually be "optimal". I know you'll LOVE this one! You can find Dr. Patel HERE (clickable)Or on YouTube (clickable)Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

I welcome Dr. Julio Sixto, DMD of Admira Dentistry in Jacksonville, FL to the show. Ya'll...it's gooooood. If you don't think much about your oral health, you WILL after today's conversation! The mouth is the "gatekeeper" to overall health. Don't think so? Just listen in and you'll hear all the ways your overall health and well-being is connected to your mouth.We cover the oral (and gut) microbiome, inflammation, diet, caring for your teeth from birth through adulthood, migraines, sleep apnea, and even increasing prevalence of oral HPV that can lead to oral and throat cancers (that's an STD, ya'll).  Dr. Sixto recently joined Dr. Joseph Barton at Admira Dentistry. They share a philosophy of excellence in dental care, blending form and function that optimizes overall health and a keen on on beauty. Their mission is to address root causes of problems like migraines, sleep apnea, jaw pain, etc. It's super powerful! (wink wink, kind of like Lifestyle & Functional Medicine.) At Admira, Dr. Sixto brings to life his passion for helping people truly heal and empower his guests to live life to the fullest. His practice is supported by advanced training at the Las Vegas Institute for Advanced Dental Studies, the American Academy of Cosmetic Dentistry, the American Academy of Facial Aesthetics, and the University of Florida. Adding to his passion to provide state of the art dental care, he also invites and welcomes other dentists and providers to chat with him and/or even come see what and how they're getting real results for clients, in the spirit of true collaboration and continuous learning. Visit Admira Dentistry at www.admiradentistry.comThey also have a growing YouTube channel, so check them out there @PowerfulSmiles.Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Self-Worth. It's not something we bring to our conscious awareness on a regular basis, but a topic worth diving into as it's often THE thing that holds us back from living a life we truly desire. Today's guest, Danielle Palli, is a Board-Certified Positive Psychology and Mindfulness Coach; Book Coach and Multi-Genre Author. She is driven by using her voice to support women to overcome life’s hurdles and create a life of their design through coaching and mindfulness training, using creativity as an emotionally healing outlet, and through positive messaging. She supports women seeking more joy, peace, and purpose in life. That's YOU right!?!She herself has a fascinating story of transformation, growth, & personal empowerment, breaking out of a cult to live a life of passion and purpose, fully embracing her sense of wonder and curiosity. Join us for a candid but light hearted conversation about this powerful topic!Grab her new "I Am Enough" workbook HERE. I just got mine! Be sure to listen to Danielle's description in the episode, but this walks you through an exercise a week and sounds fantastic. I can't wait til mine arrives! You can find Danielle's meditations on Insight Timer. https://insighttimer.com/daniellepalliYou can take the VIA Strengths Survey HERE. Find & connect with Danielle:Birdland Mediaworks - https://birdlandmediaworks.comOn her  YouTube channelOn FacebookOn LinkedInOn TwitterOn SpreakerAnything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

PHYTONUTRIENTS! What are they? Why are they important? Where can I find them? Today I welcome back Dr. Allen Williams, global leader in Regenerative Agriculture, to discuss phytonutrients - the micronutrients in plants that help our human bodies ward off inflammation, oxidative stress, and other harmful "stuff". Think about a bright red strawberry, orange carrot, the deep purple of beets, the white flesh of onions . . . you get the idea! These colors tell us something about their benefits, but so does their taste. AND, there's a way to measure them in your own kitchen too. So cool! Dr. Williams ALSO shines a light on HOW they were grown. Anything grown in healthy and bio-diverse soil (aka, "regeneratively") ensures those nutrients are there in abundance (vs commodity grown crops that continue to decline in the richness of their nutrients).We also get into growing your own food and befriending your local farmers. Why not stop by the Farmer's Market in your area next Saturday? Or any day they're open.  You're going to LOVE this episode and will come away with a whole new appreciation for the phrase "eat a rainbow"! And don't forget to check Understanding Ag's website throughout this year and next, as their phytonutrient research findings will be published there.  Here are some resources we discussed (and a few we didn't, but are helpful):Notes & extensive resource list from our first episode together can be found at www.vitaltransformationsllc.com/podcast/19. Understanding Ag Understanding Ag's educational arm, Soil Health AcademyShop Regen Foods RegenifiedARTICLES by Dr. Williams (& others at Understanding Ag):How does your garden grow? Helpful tips for growing it regeneratively is HEREThe most radical act you can do: Grow your own food! is HEREGrass fed vs conventionally fed beef is HEREA case for local ag is HERECan food be our medicine? is HERERegenerating human health & building a more resilient food system: Calls to action among farmers, consumers, and healthcare practitioners is HEREFood Revolution NetworkAnything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Meet the AMAZING Dr. Dawn Mussallem! You’ll be smiling as you feel the energy, joy, and passion in her voice. Dr. Mussallem runs and directs the Lifestyle & Integrative Medicine department in Mayo Clinic Jacksonville’s Breast Center. You will be enthralled by both her personal story of healing and how she brings that wisdom into her practice working with women in (and after) breast cancer treatment. Dr. Mussallem’s own health and personal struggles couldn’t stop this smart cookie from living a life of passion and purpose! From beating stage 4 cancer during med school, to having a miracle baby, losing her husband suddenly, to living 18 years with heart failure, a near death experience, and finally (and gratefully) having a heart transplant on February 5, 2021. One year later she ran a marathon too! She has her plant based diet and healthy lifestyle to thank, for sure. She adores each and every patient, using evidence based medicine to support and encourage adoption of health promoting practices not only during cancer treatment, but after as well. She even got patients IN TREATMENT, to run with her!This episode is chock FULL of life changing info. So grab a pen! We discussed the best nutrition for women with breast cancer, the nuts and bolts of transitioning to a whole food plant based diet, toxic exposures, soy, water, protein, fiber, fasting, the gut microbiome, stress, importance of moving your body, benefits of coffee, and ultimately gaining control over your disease.  Here are some resources we mention:The China Study T. Colin Campbell’s Center for Nutrition Studies - https://nutritionstudies.org/whole-food-plant-based-diet-guide (scroll to bottom to sign up for the mini-course)Dr. Dean Ornish’s website https://www.ornish.com - UnDo It! book is available there as well as my store on Bookshop.org (see below)FILMS:Platwise https://www.ardmoreinstituteofhealth.org/news/now-showing-plantwise-an-inspirational-film-that-offers-hope-for-better-health Forks Over Kniveshttps://www.forksoverknives.com/the-film BOOKS & COOKBOOKS:Find these at https://bookshop.org/shop/vitaltransformationsllc.com (if you buy here I get a little bonus, but so do brick and mortar book sellers)UnDo It! The China Study 4000 WeeksFiber Fueled & Fiber Fueled CookbookBe A Plant Based Woman Warrior CookbookPODCAST:Lisa Miller, PhD on The Rich Roll Podcast - ​​https://www.youtube.com/watch?v=BuBDmIRThtkAnything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Shout out to my nursing peeps! If you’re a nurse, in nursing school or a professor of nursing you will be psyched about today’s conversation with NYU’s Clinical Assistant Professor, Dr. Karla Rodriguez. Dr. Rodriguez teaches med-surg and an elective course, Lifestyle Approaches and Wellbeing in Nursing, to undergraduate nursing students in New York University’s (NYU) Rory Meyers College of Nursing. She is a content expert in Lifestyle Medicine, is a role model for healthy living as she walks the talk, and is a leader in both the Nursing profession and as a nursing representative within the American College of Lifestyle Medicine. You’ll hear about the Lifestyle Medicine 101 curriculum available to educators via the ACLM, how Dr. Rodriguez brings the lifestyle pillars to life with fun and experiential assignments meant to facilitate and support nursing student’s self-care, resources she uses, and even how to make oat groats!Contact Info:Karla Rodriguez, CNE, DipACLM, DNP, RNNYU Rory Meyers College of NursingClinical Assistant ProfessorYou can find Dr. Rodriguez HERE O: 212-998-5215Email: kgr215@nyu.eduPlantwise DocumentaryLifestyle Nursing, 1st editionLifestyle Medicine Handbook (in collab with ACLM):NYC Mayor Eric Adam’s story is HERE.Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

Mr. Karl Karch didn’t want to bother anyone with his heart attack. Fortunately, that same heart attack was the impetus for significant life changes (via the Ornish Intensive Cardiac Rehab program) that created space to go from having a “soft trigger pull” in life to being the healthiest he’s ever been - mind, body, and spirit.In today's episode you'll hear Karl's inspiring and relatable story of living the American dream - grilling out a few times a week with friends and family, drinkin' a few beers, working a high stress job, was a professional at repressing his feelings, never sharing emotions . . . and then . . . (like so many other Americans living the dream) he had a heart attack. He knew he needed some lifestyle changes and the Ornish program sure helped turn his life around. He loves his new lifestyle - whole food plant based diet, regular exercise, daily self-care practices like yoga and meditation, and opening his heart to others in a rich and deep way. His new endeavor, Yoga 5-0, will help fellow police officers create awareness, centeredness, and connection with not only their families and friends, but for the communities they serve. Win! Win! Win! Connect with Karl on LinkedIn and at YogaFive-0Karl's story reminded me of this funny (but not funny) video from the American Heart Association. It's a woman's perspective, but a great one to raise awareness about heart attacks in women. Learn more about Heart Attacks at the American Heart Association. Interested in BOOKS to reduce or eliminate your risk for a heart attack? Check out my heart healthy book list at Bookshop.org. Or see all my book lists HERE. If you buy from Bookshop.org not only do you benefit brick and mortar local booksellers, but I get a small commission too.***Sorry about the couple sound issues . . . still learning, tweaking, and trying to get the podcasting thing down!***Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.

I'm SO excited for you to hear today's conversation with Dr. Alan Williams! When I saw him in the short film, Farmer's Footprint, I knew I had to talk to him. He is a global leader in the Regenerative Agriculture movement and what he has to share with us is one of the most important (and pressing) issues of our time. Rebuilding soil health might just save the planet, and us along with it. He was wonderful at connecting soil health with human health, making the info easy to understand and practical too. You're going to love it!He has dedicated the last 20 years to building healthy soil around the globe and is a recognized authority in the growing field of Regenerative Ag. Dr. Williams is a 6th generation family farmer, a recovering academic, and a pioneer of early regenerative agriculture practices. He and his colleagues improve farming practices that result in healing of both human and planet, with an added bonus of revenue and quality of life for farmers and ranchers that grow our food. Win-Win!And he certainly knows his stuff. He holds bachelors and masters degrees in Animal Science from Clemson University in his home state of SC,  a PhD in Livestock Genetics from LSU, and is a farmer himself in Mississippi & Alabama. Check out his work (links are clickable!):founding parter of Grass Fed Insights LLCfounding parter of Understanding Ag and their non-profit educational arm, the Soil Health Academy. authored over 400 scientific & popular press articlesco-authored the book Before You Have A Cowspeaker at local, regional, national, and international conferences and meetingsfeatured in a number of films  and videos including the Carbon Nation’s Soil Carbon Cowboys, the Dr. Oz show, ABC Food Forecast News, Kiss the Ground, A Regenerative Secret, Farmer’s Footprint, and the Sacred Cow.consulted thousands of farmers and ranchers in the US and abroad, on operations ranging from just a few acres to over a 1 million.  You can find many of his presentations and webinars on YouTube. Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. You can find me:www.vitaltransformationsllc.comFB: https://www.facebook.com/VitalTransformationsLLCInsta: https://www.instagram.com/vital_transformations_llcLinkedIn: https://www.linkedin.com/in/susiespell Do you have high blood pressure? If so, grab my FREEBIE - how to accurately take your BP at home. As always, thanks to Lemon Music Studio for intro and outro music.