Courageous Wellness

Aly + Erica Share How to Support Yourself with Food Through the New Year

On this episode Aly+Erica recap their virtual coaching event: How to Support Yourself (and Others!) with Food this Holiday Season. We discuss gut health, fiber, polyphenols, fermented foods, immunity, and the PFF helper. Erica also shares a recent experience with anxiety -- and how she was able to reset her gut in just 3 days! 
We conclude by sharing favorite books and shows we both have been loving lately!
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com
and use the code: courageous at checkout!

Dr. Katrina Ubell Talks Yo-Yo Dieting, Emotional Eating, and Weight Loss for Busy Physicians

Today on the podcast we have a conversation with Dr. Katrina Ubell. For over a decade, Katrina yoyo dieted, lost and gained the same 40 pounds, and used food to cope with her emotions. This was all happening while she was working as a pediatrician in a busy private practice and raising three kids. 
It wasn’t until Katrina learned how to manage her mind and develop, an intuitive approach to intermittent fasting that honors how our bodies were meant to function, that she was able to regain her energy and permanently lose 40 pounds without dieting, exercising until exhaustion, or restricting herself. She now works with other busy physicians, as a Master Certified life and weight loss coach.
We have a conversation on emotional eating, creating personal food plans, tips for choosing the nutritious choice over the dopamine hit, quick fix, and body image. We do discuss weight loss heavily on this episode, so if that topic is triggering, tune back next week. 
To learn more about Dr. Katrina Ubell you can visit: https://katrinaubellmd.comor follow her on instagram @coachkatrinaubellmd
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit foursigmatic.com and use the code: courageous at checkout!
 
 
 
 

Doug Bertram of Structural Elements Talks Our Connective Tissue’s Effect on Physical Health, Orthopedic Wellness, and Seeing the Opportunity Over the Obstacle

This week on the podcast we sit down with Doug Bertram, the CEO of Structural Elements. Structural Elements has been treating orthopedic conditions for over twenty years. With three locations in the USA, the company was founded on the idea that better orthopedic care exists. Instead of treating symptoms alone, they look at the body from the ground up.
On this episode we have a fascinating conversation with Doug about his personal journey and all things orthopedic wellness. We also discuss fascia, connective tissue’s effects on global health, the parasympathetic nervous system, the connection between posture in relation to physical illness, and why some people recover from injury, while others do not. 
To learn more about Doug and Structural Elements you can visit: https://www.structuralelements.com or follow on instagram @structuralelements
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.comand use the code: courageous at checkout!

Maggie Michalczyk, RDN, Shares How She Celebrates Food Creativity and Seasonal Eating, with "Once Upon A Pumpkin"

Today on the podcast we have a wonderful conversation with Registered Dietician, Cookbook Author, and Blogger -- Maggie Michalczyk. Maggie is a lover of food, nutrition and all things pumpkin. Her blog and first cookbook, Once Upon A Pumpkin, which debuted in July is full of sweet, savory, and delicious recipes using all aspects of the superfood! Her seasonal approach to eating and love of pumpkin inspires delicious recipes year round.  
Maggie’s philosophy is rooted in science-based ways to eat more, stress less, and feel great about your body.  All of her recipes are nutrient dense, flavorful, easy to make, and fit a wide variety of diets. We have an incredible conversation today on her personal journey, nutrition, not letting fear hold you back, being food positive, and so much more!
Also, if you are listening to this episode on it’s release date, December 9th, tonight, we are hosting our first virtual coaching at 6pm PST. The theme is: How to Support Yourself with Food this Holiday Season. We will be sharing tips to improve your gut health, immunity, and enjoy food this holiday season! 
There are still a few tickets left if you want to attend tonight -- A portion of the proceeds from the donation based event will benefit the Westside Food Bank and you can get your ticket by clicking here!
To learn more about Maggie, you can visit: https://www.onceuponapumpkinrd.comor follow on instagram @onceuponapumpkin
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/
and use the code: courageous at checkout!

Sheron McFarlane, RN, Discusses Reversing a Diabetes Diagnosis and Connecting to Food, Self, and Community Through Gardening

Today on the podcast we welcome registered nurse and CW listener, Sheron MacFarlane. Sheron tells us her amazing story of how an inaccurate type one diabetes diagnosis at age 17 followed by years of up and down health issues inspired her to take her health (and blood sugar) into her own hands. Upon her own monitoring, she and her endocrinologist actually observed that she was a type 2 diabetic and that she had already begun reversing her diabetes holistically through the power of real food and small lifestyle changes. Sheron now has a business where she supports others to do the same. 
One of the aspects of Sheron that is so inspirational is her connection to growing her own food. On this episode she shares with us all that she has learned from gardening, and the many ways in which her amazing garden serves herself, her family and even her community. At the end of this episode you are all going to want to go out and start your own gardens, and if you hop on over to her instagram feed @whatsheydid you will get all the inspiration you need! We loved connecting with Sheron and if you are struggling with type 2 diabetes, she is truly a wonderful resource. For everyone else, she is garden goals! 
To learn more about Sheron or work with her -- you can visit: https://www.sheronmcfarlane.com
To learn more about our virtual coaching event on 12/9 -- click here!  A portion of the proceeds from the donation based event will benefit the Westside Food Bank 
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit foursigmatic.com and use the code: courageous at checkout!
 
 
 

Aly + Erica Offer Tips to Deal with Stress, Fuel Your Body, and Support Your Gut this Holiday Season

On today's solo episode for November, we offer practical tips to deal with stress, fuel your body, and support your gut this holiday season! 
We reference our recent instagram live which you can find here!
For more information on our upcoming coaching event: How to Use Food to Support Yourself this Holiday Season benefitting the Westside Food Bank, click here!
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/and use the code: courageous at checkout!
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

Jacari Harris Discusses Life in the Foster Care System, Making the Impossible Possible, and Founding Families For All, Inc.

Today on the show we welcome guest Jacari Harris. Jacari is an author, entrepreneur, life coach, business owner, and inspirational speaker. He entered the foster care system at an early age and was fortunate to be adopted soon after. Jacari’s story is proof that tragedies can position a person for a purposeful life. His devoted service to foster youth and adoptive individuals has led him to better serve the foster and adoptive community through creating a  nonprofit organization called Families for All, Inc. This group offers advocacy for change, informing, connecting, and promoting the need for finding loving and committed families for fostering and/or adopting youth.
In addition to running a non-profit Jacari has an extensive educational background that includes an internship with national civil rights attorney Benjamin L. Crump, Esq, a bachelor’s in Business Administration from Bethune-Cookman University and his MBA from Florida International University. He also interned with Vice President -Elect Kamala Harris!
Jacari shares his personal story with us today and how his life obstacles have informed his purposeful and value driven work and inspired his first book, Lost and Found.
To learn more about Jacari you can visit: https://www.jacariharris.com or on Instagram @jacariharris_
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout! 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/and use the code: courageous at checkout!
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $1000 off tuition you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
 

Kate Crocco Talks Transforming Limiting Beliefs and How to Step into Your Power

Today on the podcast we welcome Kate Crocco, author, psychotherapist, and business mindset coach. Kate helps ambitious female leaders uncover what has been holding them back, work through those blocks, and step into a true CEO mindset. 
In this episode Kate gives us practical tips and tools to step into our power, talks the 12 limiting beliefs that hold us back from our potential, and discusses her new book: Think Like a Boss! Her corresponding workbook: Thinking Like a Boss Workbook: A 12-Week Guide to Turn Your Limiting Beliefs into Limitless Opportunity, was also just released. We know you are going to find tons of inspiration from Kate and hope you enjoy the episode! 
To learn more you can visit: https://www.katecrocco.com
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout! 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $1000 off tuition you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com
and use the code: courageous at checkout!

Ruth Elnekave of JOYÀ Discusses The Power of Adaptogens and Embracing the Joy of Food

Today on the podcast we sit down with Ruth Elnekave, a Toronto-based chef, holistic nutritionist, culinary instructor, recovering corporate lawyer and founder of JOYÀ.
Joya reinvents functional foods, by harnessing the potential of the most nutrient-dense, plant-based ingredients on the planet to create a line of superfood and functional snacks & drinks that are as decadent and delicious as they are nourishing and effective. Her projects are fueled by one main goal: to spread the pure joy experienced when sharing and savoring delicious, real food.
We are huge fans of Joya products, which are just as beautiful as they are delicious. All Joya elixirs and teas are what they call, functional, squared. Using a unique, two-step approach, they combine carefully chosen adaptogens with complementary functional ingredients that together support wellness holistically, setting you up for peak performance. We have a wonderful conversation on adaptogens, nutrition, functional foods, and Ruth’s journey. 
To learn more you can visit: https://joya.ca or follow along on instagram @thejoyalife
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout! 
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $1000 off tuition you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com
and use the code: courageous at checkout!

Aly & Erica Welcome Guest Erica Galia, of Rooted Beings, to Host a Guided Meditation

Welcome to our October Solo *Bonus* Episode! Today in the second half of our episode, we will welcome a special guest, Erica Galia, to join us for a short guided meditation. Erica Galia is a connection consultant, meditation guide, and is also a member of the meditation collective, Rooted Beings. To get in touch with Erica Galia you can visit: https://www.rootedbeings.com
Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!
You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch.
Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $1000 off tuition you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 
This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products. They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout! 
We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/and use the code: courageous at checkout!