Episode 86: Taking Time to Rest

Welcome to the Rooted Mind Podcast!

Episode #86: Taking Time to Rest

Your hosts: Jess and Shelby

[0:45] Intro and life updates

[12:04] AD: Coleman Farms

[13:08] Shelby shares her tactics for creating space for rest

[13:45] Shelby: Every week, I pick out one day to rest

[15:03] It’s okay to rest

[15:31] Shelby: I think moms are sold the lie that we can’t rest; you CAN rest, you’re just going to have to get creative

[16:09] You’ll get more work done in the long run when you take time to rest and recharge

[17:35] Shelby: I’ve been trying to take time to practice gratitude, and make sure that I’m not allowing my happiness to be dictated by external circumstances

[17:59] Shelby: Taking time to do things that feed my soul (my creativity and imagination) is very nourishing

[18:45] Jess: If we aren’t living in alignment, everything is going to feel so hard and so tiring

[19:07] Connecting with nature is a good way to rest

[19:30] Shelby: It’s interesting to me that keeping the sabbath/having a day of rest is listed in the 10 commandments; it’s that important. It signifies that we need rest, and that it’s really bad for us when we don’t rest

[19:51] Jess: I think this year has forced people to realize how much they need to rest

[20:17] Shelby: This year has also forced people to re-prioritize what is important and worth their energy

[21:07] Jess: The beginning of this year I chose to sit with a lot of strong emotions and rest, and I realized a lot of stuff was happening FOR me, not TO me

[22:15] You can’t control what happens to you, you can only control how you respond

[22:25] Don’t let circumstances define you

[22:55] Shelby: You can have a big influence on yourself just by checking in on what you’re telling yourself and who you’re spending your time with

[23:28] Shelby: My favorite part of my job is sitting with people as they talk through their struggles

[24:05] Shelby: Validation and being seen is so important; having people that hear and see you is so important

[24:30] The importance of holding space

[25:26] Shelby: Everyone needs a mentor, a therapist, and a cheerleader

[26:00] Humans don’t always value free resources

[27:47] Shelby: When something is valuable to you, you utilize it, you take care of it, you work on it- all of those things

[28:39] Are you willing to take care of yourself?

[28:55] Jess shares her new coaching option as a certified brain rewiring coach

[29:50] Shelby shares her new post-partum program for moms

[31:25] Outro

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Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

Episode 85: Creating a Holistic Home

Welcome to the Rooted Mind Podcast!

Episode #85:Creating a Holistic Home

Your hosts: Jess and Shelby

[0:45] Intro and life updates

[6:30] Social media stress

[11:30] Supporting your body

[16:09] Common hormone disruptors found in the home

[18:03] Paint off-gasses a lot of chemicals

[18:44] By supporting our detox pathways (like our liver) we can offset chemical exposure

[19:41] Focus on eating real, quality food

[19:50] AD: Coleman Farms

[20:56] Cleaning with safer products

[22:07] Open your windows as much as possible

[22:50] Invest in an air filter

[25:20] Invest in water filter

[29:54] Smaller changes make a big difference

[30:09] Find furniture not treated with flame retardants

[30:40] Focusing on one safe swap at a time can help with overwhelm

[32:00] Outro

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Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

Episode 84: Overcoming Overwhelm

Welcome to the Rooted Mind Podcast!

Your hosts: Jess and Shelby

Episode #84: Overcoming Overwhelm

[0:40] Introduction and life updates

[5:18] Shelby: Shifting slowly out of complete quarantine into a more normal routine has been overwhelming

[5:52] Overwhelm and feeling defeated is common among moms

[6:10] Shelby shares tips to not becoming overwhelmed

[6:15] Avoid making a huge to-do list; prioritize three tasks to complete first

[6:55] Take a break for real rest

[7:15] The importance of rest, recharging, and doing things you enjoy

[9:33] Shelby: I like to go, go, go, and it can be hard for me to rest. I have to remind myself that my worth is not tied to what I get done in a day

[11:26] It’s okay to struggle and be frustrated, just don’t let it put you in a place of anger and defeat

[12:19] Give yourself space to feel your emotions

[13:30] Make your to-do list with some quick wins (making your bed, for example) to build momentum

[14:04] Organize list into three categories, [“Need to get done”, “Would be nice to get done”, “not a priority”]

[14:45] AD: Coleman Farms

[15:52] Self-awareness and understanding your tendencies can help you figure out the best ways for you to set yourself up for success

[16:40] Create systems that help you complete the essential tasks

[17:15] Don’t overextend yourself

[18:26]  Check in with yourself. Are you sleeping and eating well? Are you getting some movement in?

[19:05] Honor your body and what it’s telling you

[20:25] As long as you’re taking steps in the direction you want to go, you’ll get there

[21:13] Change starts from within

[21:50] Shelby: I recently updated my stress less worksheet and it includes my meal plan, it’s on my website for free

[22:22] Outro

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Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.

Episode 83: Sleep Solutions with Sleep Consultant Eva Klein

Welcome to the Rooted Mind Podcast!

Episode #83: Sleep Solutions with Sleep Consultant Eva Klein

Your host: Shelby

Your guest: Eva

[0:45]  Intro and life updates

[1:20] Shelby: What do you do to root your mind?

[1:30] Eva: To root my mind, I’ve been keeping a gratitude journal

[2:20] Shelby and Eva talk about how practicing gratitude changes our brain

[3:49] Shelby: What’s your story and how did you become a sleep consultant?

[4:15] Eva shares her story and background

[5:00] Eva: My first baby was so easy, sleep was her thing; my second had a much different temperament and sleep was NOT her thing, so I had to look into books on sleep

[6:00] Eva: I was able to, on my own, get my second daughter to sleep 3 to 4 hour stretches instead of 90 minute stretches, which made me realize I could use the rest of my maternity leave to become a trained and certified sleep consultant and launch a side business

[7:00] Eva: The side business of sleep consulting became the main hustle. I don’t currently practice law, I am doing my sleep consulting business full time

[9:14] Shelby: What does a sleep consultant do?

[9:20] Eva: I help exhausted parents get their baby sleeping so that they can feel human again

[9:28] Eva shares info on her online coaching program

[9:40] Misconceptions about sleep training

[9:55] Staying ahead of sleep regressions and pitfalls

[10:40] Shelby: What are some of your top tips for parents when it comes to improving their baby’s sleep?

[10:50] Eva: Tip number 1: make sure that they don’t get overtired

[17:35] Eva: Tip number 2: Create an optimal sleep environment

[21:48] Eva talks about sleep regressions and why they happen

[25:15] Tip number 3: Show your baby how to fall asleep on their own

[26:15] Eva: Crying it out is not the only method to sleep training. Most people who want my help are looking for alternatives to Cry It Out, and I tell them there are multiple ways to get to the same endpoint that allows them to be much more present with their babies while still showing them how to fall asleep independently

[28:36] Eva: We can use approaches that allow parents to be in the room and pick their babies up during the process

[29:10] If baby sleeps better, baby is going to feel better

[29:33] Your baby will benefit from you sleeping

[29:59] Eva: We, as moms, forget that taking care of ourselves is, in essence, taking care of our babies

[30:22] Shelby: What do you recommend for your clients if they’re feeling guilty for wanting and needing more sleep?

[30:30] Eva: I tell them they have to kick the Mom Guilt to the curb; sleep isn’t a luxury, it’s a basic human need. A necessity. There’s a reason that sleep-deprivation is a form of torture. Don’t be hard on yourself. Even if your baby is content on little sleep and you’re working on their sleep so you can get restorative rest, it’s going to benefit them for you to be well-rested and feel your best. Your baby benefits from you being happy.

[32:47] Shelby: I think the self-sacrificing method of saying “I’m going to stop doing anything for myself” can show our kids inappropriate coping skills

[33:21] Eva: My kids are my world, but I still have strict boundaries around my own needs

[34:26] Shelby: What are good sleeping cues for babies?

[34:40] Eva talks about the importance of bedtime routines

[36:26] Bedtime routines don’t have to be elaborate

[36:55] Shelby: What are your opinions on swaddling?

[37:00] Eva: For newborns, it’s great.

[37:15] Eva talks more about swaddling

[38:32] Shelby: Do you recommend a sleep sack for older babies?

[38:40] Eva: I don’t recommend any certain brand of sleep sack, the main thing is finding one with an appropriate thickness for the temperature of their room

[40:32] Shelby: Where can our audience find you online?

[40:45] Eva shares her platforms

[41:25] Babies need a lot more sleep than we often realize

[41:45] Outro

Download Eva’s infant/toddler sleep chart!

Find Eva at mysleepingbaby.com and on instagram

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Episode 82: Minding Your Mental Health

Welcome to the Rooted Mind Podcast!

Episode #82: Minding Your Mental Health

Your host: Jess and Shelby

[0:45]  Intro and life updates

[8:02] Getting rid of excuses that keep you from caring for your mental health

[9:00] Growth is circular, not linear

[9:30] Caring for our mental health is our personal responsibility

[9:50] Anxiety cycle

[10:45] You’re not “just a mom”

[11:20] Recognizing your value as a person, not just as a parent

[11:40] Children of parents who have untreated mental illness are more at risk for mental illness themselves, as well as poorer academic performance

[12:15] It takes bravery to confront trauma, but the benefits are worth it

[12:30] Everyone can benefit from counseling, not just those with a diagnosable mental illness

[13:20] Jess: We pick up our habits and mindsets from what we see modeled in childhood

[14:30] Shelby: Our psyche is only able to look and deal with certain things when it feels safe

[14:40] It is not weak to seek therapy or a mentor to help you process your emotions and feelings

[15:35] Shelby: Culturally, we’ve shifted away from taking care of ourselves

[16:54] Shelby: I think that addressing mental health is the first step in taking care of our overall physical health

[18:25] The importance of loving yourself and letting go of guilt/negativity

[19:51] Getting past the fear of seeking mental health help

[20:45] Shelby: Find a counselor that you like; find someone you connect with and that you feel safe with

[22:55] Breaking the myth of becoming an inpatient against your will

[24:50] Studies show that moms are often reluctant to share symptoms of mental illness because they’re afraid of losing their child[ren]; breaking the stigma of mental health treatment can help with this fear

[26:13] Shelby: As soon as you become pregnant, find a counselor that can help you throughout your motherhood journey; having someone that knows you will make postpartum depression/anxiety treatment a lot more accessible if needed

[28:04] Jess: Investing in your mental health touches every aspect of your life

[28:50] When you’re less stressed, you’re more productive and have more energy

[30:55] Shelby: A lot of counselors do a free initial consultation to see if it’s a good fit; google counselors, ask around, take the steps necessary to find a mental health professional near you

[31:28] Shelby shares tips for being proactive about your mental health

[33:55] Shelby shares her upcoming webinar

[34:15] Outro

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Episode 81: Vitamin D

Welcome to the Rooted Mind Podcast!

Episode #81: Vitamin D

Your host: Jess and Shelby

[0:45]  Intro and life updates

[8:10] Vitamin D and setting your body up for success

[8:42] Vitamin D is produced in our kidneys

[9:00] Vitamin D is important in bone health, immune health, hormone function, and our cardiovascular health

[9:25] Vitamin D has anti-inflammatory properties and fights depression

[9:43] Symptoms of vitamin D deficiency

[10:54] Shelby: I live far enough north where most people are probably vitamin D deficient

[11:26] Shelby: If you don’t stock up on UVB rays during the summer months, it’s very easy to plummet in the winter and suffer from seasonal depression disorder

[12:28] Vitamin D is a fat-soluble vitamin

[12:35] Importance of the right diet to support vitamin D production and absorption

[14:30] Low vitamin D is tied to liver diseases

[15:25] Vitamin D can boost weight loss

[15:40] Obesity has increased risk of vitamin D deficiency

[16:13] Ways to increase vitamin D intake

[16:56] Vitamin D rich foods

[18:32] Appropriate supplements

[19:18] Checking your levels before worrying about supplementation

[19:46] Know your body and pay attention to your symptoms

[19:53] When it comes to supplements, start with food

[20:15] Outro

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Episode 80: All about Mold

Welcome to the Rooted Mind Podcast!

Episode #80: All about Mold

Special guest: Shawn with Certified Mold Assessments

Your host: Jess

[0:45]  Intro

[1:00] Jess: Can you tell us your background and how you got into mold inspection?

[1:17] Shawn shares how he got started

[2:13] Shawn: We look at homes through a holistic approach and we leave no stone un-turned

[4:10] Mold is linked to autoimmunity, headaches, and chronic fatigue

[4:50] Shawn: When we’re recommended to check out a home by a doctor, it’s because their patient is being treated and not getting better or they believe mold is the root cause of their illness, so we go in to the home and get extra thorough; 100% of the time, we find some pretty significant issues

[5:20] Jess: How would someone know they need to have a mold inspection?

[5:40] Shawn: Mold can be really evasive and it can cause many symptoms, we always tell people to listen to their body.

[6:40] Jess: Can you have mold in your home but not physically see it?

[6:45] Shawn: Often mold is hidden

[7:06] Causes of mold other than water damage

[7:41] History of property matters

[8:10] Mold spores can fragment and create ultra fine particles that get into our blood stream

[8:55] Jess: What can someone do in regards to maintaining their home humidity levels with their A/C?

[9:25] Keep your humidity between 35-55%

[9:44] Humidity above 60% creates an environment for lower-moisture-content molds

[10:34] Dangers of mold in air handlers, ventilation systems, and duct work

[11:45] Risks of opening up your windows on high humidity days

[12:20] How to avoid mold in your showers and bathrooms

[15:31] Improperly installed bathroom appliances can be a breeding ground for mold

[16:45] Home inspections often overlook mold

[17:15] Shawn: We’re looking for things in our inspections that are totally off a home inspector’s radar

[17:45] How to find a good mold inspector/questions to ask

[18:07] Mold inspection shouldn’t take 30 minutes

[18:45] Shawn: Our mold inspections typically take 3-6 hours

[20:00] Finding a company that treats the mold

[20:02] Shawn: It’s a huge conflict of interest for a mold inspection company to also treat the mold problem. It’s actually against the law in Florida, and it requires different licensing

[20:17] Shawn: A mold inspector is in charge of writing a remediation protocol so when a client does hire a remediator, they have something to go off of; it protects the client

[21:17] Mold in rented houses

[22:07] It’s against the law to rent out a home where there is confirmed mold

[23:15] Items can hold mold and need to be thrown out

[23:34] Categories of mold conditions

[24:43] Jess: Which kind of molds do you see the most?

[26:06] Jess: What do you do to prevent mold in your home?

[26:25] Preventing moisture, humidity, and dust in the home

[26:45] Dust high and low at least once a month

[28:22] Getting rid of moisture after water damage

[29:25] Jess: Your team will travel for assessments, correct?

[29:39] Where Certified Mold Assessments will travel

[30:54] Where you can find Certified Mold Assessments on social media

[31:36] Jess: I learn a lot from watching your guys’ instagram stories

[32:26] Shawn: Mold remediation can miss spots, make sure you hire a third party to come in and check their work

[33:30] You get what you pay for; don’t cut corners

[34:57] Shawn shares Certified Mold Assessment’s questionnaires and resources

[36:40] Getting to the root of mold

[37:06] Outro

 

Certified Mold Assessments on Instagram

www.certifiedmoldassessments.com

 

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Episode 49: Special Guest Kate Markovitz on Motherhood and the Postpartum Period

Welcome to the Rooted Mind Podcast!

Episode #49: Motherhood and the Postpartum Period

Special guest: Kate

Your host: Shelby

[0:45] Intro

[1:43] Kate: I’m a holistic nutritionist and I am diving into helping new moms

[2:25] Kate: I have zero interest in being a parenting expert, I’m here to connect and support and share

[4:26] Kids need to be able to express their emotions

[5:17] Give yourself mom-credit when credit is due

[5:43] Practice letting emotions flow through you

[6:17] Kids are often simply testing boundaries to find proper ways to respond to their emotions

[7:45] Differentiating between parenting your children’s behaviors VS trying to manage your children’s emotions

[8:30] Shelby shares how she lets her toddler process his anger

[10:05] Kate: I try to model healthy ways to show anger

[11:05] Shelby: If I can work on myself, then I can be a better parent

[12:07] Learning how to ask for help

[12:24] Realizing that it takes a village

[13:25] Kate: It’s such a relief when you realize that you’re not the only person who is capable of taking care of your child

[13:40] AD: Take Root

[14:45] Realizing your limits as a parent

[16:58] As a parent, you get to walk through hard emotions and moments with your kids

[18:45] Shelby: Do you, as a parent, have ways that help you express your big emotions?

[18:50] Kate: Writing really helps me process my emotions

[20:05] Kate: I like working out, but I’ve had to change the way I exercise after being pregnant

[20:33] Shelby: I’m learning how to sit in silence to identify how I’m feeling

[23:04] Shelby: Tell us about your journal

[23:08] Kate: I have a journal/coloring book called The Postpartum Grace Guide

[23:46] Kate: Situations can be different, but the postpartum struggle is very similar for many moms

[24:50] Kate shares her struggle with postpartum depression/anxiety

[28:12] Motherhood is equally joyful and difficult

[29:04] Kate describes the inspiration and research that went into building her Postpartum Grace Guide

[32:56] AD: U.S. Wellness Meats

[34:09] Shelby: I’m excited to use your guide as a tool to help me stay grounded and in the moment while processing all my emotions

[35:11] Motherhood can feel repetitive

[35:41] Kate: The Guide is meant to only take 5-10 minutes each day

[36:34] Shelby: If you were to give a word of wisdom to moms in the postpartum period, what would you say?

[36:58] Kate: Take a deep breath and feel your feelings; it’s okay to not be okay

[38:04] Take each day for what it is

[38:25] Shelby: I found that I reached a point where I finally felt confident as a mom; it took time, but I got there

[39:35] Kate: I didn’t let people know I was struggling postpartum. I had to learn to let people in

[41:35] Being confident in your parenting style

[42:17] What works for one child might not work for another

[43:06] Shelby boosts the giveaway of the Postpartum Grace Guide

[43:18] Shelby: Where can our listeners find you?

[43:58] Use code ROOTEDMIND for 10% off your order at motherhoodgrace.com

[44:04] Outro

 

Find Kate online:

Instagram

motherhoodgrace.com

 

 

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

 

Take Root Cafe:  Our mission is to alleviate hunger and promote health by offering nourishing, high quality, local food on a pay-what-you-can basis. We are changing the way people eat and interact with their food. Take Root is joining over 60 other cafes in the U.S. dedicated to ending hunger in our nation.

Episode 48: Special Guest Berri Berrion

Welcome to the Rooted Mind Podcast!

Your host: Jess

Special Guest: Berri Berrion

[0:45] Introduction

[1:30] Berri: I am a period coach and energy healer

[1:48] Jess: What do you do to root your mind?

[1:54] Berri shares her breathing and morning routines

[3:52] Jess: Can you tell our listeners more about the spiritual side of our cycles and periods?

[4:06] Berri shares the law of gender (masculine and feminine energy) and cycles being aligned with the moon

[5:43] Jess: What does it mean if we’re not in sync with the moon?

[5:49] Hormonal imbalances and societal pressures

[6:44] The moon and its effect on cycles

[7:57] Jess: What are the four phases of our cycles?

[8:04] Berri shares the four cycle phases

[8:15] Menstruation

[8:30] Good energy/plan your month

[8:55] Ovulation window

[9:19] PMS phase

[10:27] Berri shares what she works on during each cycle phase

[12:30] Berri: As women, we’re naturally in a rhythmic flow, but we can get distracted in modern life

[13:06] AD: U.S. Wellness Meats

[14:20] Jess: How do you keep balanced when you have to be social or travel during phases where you need more solitude?

[14:30] Berri: I think we can learn a lot just by observing and stepping back and understanding we don’t always have to speak

[16:08] Prioritize health over hustle

[16:50] Scientific/Spiritual

[17:25] Chakras

[18:35] Energetic trauma

[20:06] Berri: I feel like if we can heal our spirit, then everything else will follow

[20:41] Berri shares her story

[25:50] AD: Take Root Cafe

[27:20] Jess: Do you address the root chakra first, before any other chakra, no matter what the symptom?

[27:55] Starting where the pain is

[29:10] Berri’s Chakra Test

[29:24] Where are you the most unhappy?

[30:14] Guided meditations and affirmations

[30:30] Increase your yellow food intake

[30:47] Journaling

[31:15] Berri: There’s power of getting things out onto paper

[32:44] The power of vulnerability

[33:16] Women are creators

[34:25] Jess: Do you wear crystals everyday?

[34:30] Berri: Every day

[35:36] Berri: There’s a taboo around crystals and energy, but I feel like that’s what is missing from society

[38:30] The four tendencies

[40:30] Jess: What is your advice for anyone on the journey to better understand their periods and feminine energy cycle?

[40:46] Berri: Understand the phases of your cycle first

[41:40] Jess: I feel like whenever there is a full moon, I can’t sleep. Do you know why that is?

[41:45] Berri shares her opinions on full moons and rest

[43:35] Understanding feminine energy

[44:28] Jess: Where can our listeners find you?

[45:40] Outro

 

Find Berri online:

Instagram

www.thefloacademy.com

 

 

 

 

 

 

 

 

 

Listen here:

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Sponsors:

 

U.S. Wellness Meats: U.S. Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

 

 

Take Root Cafe:  Our mission is to alleviate hunger and promote health by offering nourishing, high quality, local food on a pay-what-you-can basis. We are changing the way people eat and interact with their food. Take Root is joining over 60 other cafes in the U.S. dedicated to ending hunger in our nation.

 

 

 

Special Guest Kierstin Cifelli

Welcome to the Rooted Mind Podcast!

Episode #47: Special Guest Kierstin Cifelli

Special guest: Kierstin

Your host: Jess

[0:40] Introduction of Kierstin

[1:10] Jess: How do you root your mind?

[1:18] Kierstin: I always come back to journaling

[3:00] Benefits of brain-dumping

[3:55] AD: U.S. Wellness Meats

[5:00] Jess: Can you share your journey with us?

[5:19] Kierstin shares her story

[5:30] Kierstin: When I was 15 I went on birth control to help control my PMS moodiness

[6:45] Kierstin: I lost some weight in college and lost my period; when I gained the weight back, I got my period back

[7:55] Kierstin: I hired a coach two years later to help train me for a bikini competition; I lost a lot of weight rapidly again and lost my period again

[8:40] Kierstin: I was so happy that I had lost weight and was doing all these competitions that I didn’t care about anything else and I wasn’t listening to my body

[11:08] Kierstin: I finally went off birth control to see if my period would return. It didn’t.

[11:52] Kierstin: I dove into research about getting my period back this past year

[13:09] Kierstin: My OB/GYN told me I wasn’t getting my period because I’m a lean and healthy athlete, but I realized that there’s not a reason that an athlete shouldn’t be getting a period

[14:20] Kierstin: This summer I started demanding more answers so my doctor ordered tests and blood work

[15:30] Kierstin: One of  the nurses told me I probably just had PCOS

[16:15] Kierstin: My doctor suggested hormone replacement therapy because they found that a few hormone levels were low

[16:50] Kierstin: I was listening to a podcast later that same day and there was a guest who had Hypothalamic Amenorrhea. Her story aligned with me 100%

[17:40] Kierstin: I found a book called No Period, Now What? It was everything I needed.

[18:00] Kierstin: I cut out heavy exercise and ate at least 2,500 calories a day. I was scared, I didn’t want to gain weight, but I also wanted to get better, so I went all in

[19:15] Kierstin: Within a month of implementing those changes, I got my period back

[20:41] Jess: What would you tell someone who needs to cut back on exercise? That it’s ok to cut back?

[21:00] Kierstin: I would tell them that they need to read or listen to stories of women that have gone through the same things that you have

[21:45] Kierstin: Reading about women that overcame what I wanted to overcome was so helpful to me

[22:30] AD: Coleman Farms

[23:30] Jess: Are you working out now that you’ve gotten your period back?

[24:00] Kierstin: Since I got my period back so quickly, I figured I was pretty close to being where I needed to be. After I got my second period, I started introducing more exercise. Now, I don’t want to hit the gym more than 4 times a week. I’m just listening to my body. I use my period as a barometer for my health.

[26:20] When you’re not getting a period, you’re more likely to develop osteoporosis and certain cancers

[27:40] Jess: What are the food choices you made when upping your calorie intake?

[28:10] Kierstin: I was kind of all over the place, honestly. For so long I hadn’t allowed myself to eat certain things, so I allowed myself to eat what I wanted for a period of time

[30:45] Kierstin: It was freeing to allow myself to eat what I wanted during that time. There’s more to health than just healthy eating

[31:45] Jess: Where are you at now with the mental side of your journey since you’ve met your physical goals?

[32:20] Jess: It’s still a process. Sometimes I have a hard time looking in the mirror. Other times, I remember that I’m healthy and have energy. I think having the right support is key. I was very vocal on my instagram with my journey, so that helped a lot. Since I had to gain weight to get healthy, it was important to be open and honest with that

[34:50] When you get to a new weight, get new clothes that you feel great in

[36:30] Benefits of not obsessing over weight and image

[38:00] Jess: Did you have any symptoms earlier that you didn’t realize at the time or was it just not getting your period?

[38:34] Kierstin: I think I had so many symptoms for so long that I didn’t even realize they were symptoms. I was tired and had brain-fog. I also had really bad dandruff and an itchy scalp. I was part of an HA group on facebook and found that that was a symptom with others as well.

[41:11] Listen to your symptoms

[41:45] Our body is a complete system

[42:18] Kierstin: HA is not going to just be treated by looking at the reproductive system

[43:48] You’re in health and wellness and have clients, what does your work include?

[44:05] Kierstin: I specialize in helping petite women (under 5’4″) using my Fun-Size-Formula; it’s a wellness practice

[45:20] Jess: Where can our listeners find you?

[45:30] Kierstin: You can find my on instagram at funsize.nutrition  and my website is kierstincifelli.com

[45:45] Outro

 

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U.S. Wellness Meats: US Wellness Meats was founded in 2000 in Monticello, Missouri (pop. 98) by visionary farmers, who saw that big-business cattle-raising practices were taking a toll on our animals and our health. By returning to rotational grazing practices that are good for the planet and good for our cattle, we led the way in introducing a new generation to the unmatched taste, tenderness, and healthiness of grass-fed beef. Click here to shop. Use code “Grassland” to save 15% off your order.

Coleman Farms: Coleman Farms provides high-quality grass-fed beef for families. Our beef has no added hormones, steroids, or antibiotics. Cattle are rotationally grazed in a stress-free environment to provide the best variety of forage for our animals and leave the smallest environmental impact possible. Click here to shop.