Less Stressed Life: Helping You Heal Yourself

Latest Episodes:

#305 Chinese Face Mapping with Juli Kramer Jul 05, 2023

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This week on The Less Stressed Life Podcast, I have Juli Kramer who is certified qigong, meditation, and TCM beauty secrets instructor. In this episode, Juli shares her beautiful journey of finding and learning about Chinese medicine. We talk about what Chinese face reading is and what you can learn from it. For context, I met Juli when I had my own face reading done. If you do an eye or face reading with Dr. Juli, reach out to me online and tell me how it went!

KEY TAKEAWAYS:

What is the history of Chinese face reading?
What information do our faces contain?
How face reading can support the emotions and intuition?
How does face reading help us understand our stress patterns?

ABOUT GUEST:
Dr. Juli Kramer is a certified qigong, meditation, and TCM beauty secrets instructor. She holds a diploma in Chinese Medicine Nutritional Therapy and multiple certificates in Chinese medicine and face reading. Juli also has a Ph.D. in Curriculum & Instruction and Counseling Psychology.
For face reading info click here: https://radiantshenti.com/register/face-reading-consultation-direct-link/

WHERE TO FIND:
Website: Radiant Shenti
YouTube: Radiant Shenti - Juli Kramer
Pinterest: https://www.pinterest.com/radiantshenti/
Insight Timer: https://insighttimer.com/radiantshenti

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links

#304 How to support fertility naturally with Christa Biegler, RD Jun 29, 2023

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This week on The Less Stressed Life Podcast, Christa does an overview of nutritional and hormonal considerations for optimizing fertility and then takes live Q&A from listeners/audience members to try to troubleshoot individual cases.
KEY TAKEAWAYS:

The 3 hormone systems to optimize for an easier pregnancy
Nutrition support that for fertility optimization
Considerations for miscarriage prevention and preterm birth

SPONSORS:
Save on Healthcare
A special thanks to Christian Healthcare Ministries (CHM) for sponsoring this episode. I’ve been a CHM member over 8 years and I LOVE that it provides a healthcare solution for my entire family that is budget friendly while also sharing the same values that included prevention and healing. CHM allows me to submit medical bills for cost sharing and reimbursement. CHM is a membership based nonprofit ministry, and it has shared 100% of eligible medical bills for members since 1981. I know where my healthcare dollars are going and who they are supporting and have the option for maternity cost sharing. With the money I’ve saved being a CHM member over the years, I’ve also been able to allocate other healthcare dollars where they matter most to my family. If you want to learn more about whether CHM could be a solution for you, there’s a link in the show notes for getting more information: https://chministries.org/lessstressedlife
WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or book a mentorship or case review call here: https://www.christabiegler.com/links

#303 How to make someone’s day with Howard Prager Jun 27, 2023

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This week on The Less Stressed Life Podcast, I welcome author, speaker, executive coach and leadership consultant Howard Prager. This is such a feel-good episode. Howard tells us why it's important to make someone's day and easy, simple ways it can be done. We also talk about how stress can be a side effect of how you treat the people in your life. A recent study conducted by Workforce showed that 86% of respondents felt that happiness was the most important thing to them. They would rather make less income and work less hours if it meant they were happy.

KEY TAKEAWAYS:

Small deeds to make someone's day
The easiness of being thoughtful and kind
2 main emotions: fear and happiness
How to rewire the neural pathways
Howard's VIP model
Let someone know they are important

ABOUT GUEST:
Howard Prager is president of Advance Learning Group, and an author, speaker, executive coach, and leadership consultant who strengthens people and organizations through insightful leadership and management programs. With extensive experience in F500 companies, consulting, and executive education, Howard’s work with small businesses, nonprofits, and large organizations has earned him eight professional awards. Howard brings his diverse talents and perspectives as an association leader, tuba player, and sports writer to all his work. He is an active volunteer, facilitator, and mentor in higher education, professional associations, and youth organizations. Howard is the author of Make Someone's Day: Becoming a Memorable Leader in Work and Live.

WHERE TO FIND:
Website: www.howardhprager.com
LinkedIn: Howard H. Prager
Facebook: https://www.facebook.com/howardhprager/

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links

#302 Is it Perimenopause? with Dena Norton, MSRD Jun 22, 2023

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This week on The Less Stressed Life Podcast, I have repeat guest, Dena Norton, who is a registered dietitian with with over 15 years of experience in both the traditional medical system and the holistic health sphere. On this episode we talk about all things perimenopause. Attention to all women in their 40's (and late 30's), it is NOT too early to be perimenopausal. Dena tells us what to look for, what to do and where to find help.
Check out Dena's Forties Fix Crash Course: get $50 off with code “CHRISTA”
Dena's free masterclass: 5 MISTAKES 40's WOMEN MAKE (+ how to fix them)
Catch Dena's other episode on the LSL Podcast here: #224 Practical Strategies for gut health, IBS, bloating and constipation

KEY TAKEAWAYS:

What are symptoms of perimenopause?
Hormone Replacement Therapy (HRT)
Strategies to help with perimenopause
Why we become more insulin resistant as we age

ABOUT GUEST:
Dena Norton, MS, RD is a registered dietitian with over 15 years of experience in both the traditional medical system and the holistic health sphere. She owns Back To The Book Nutrition, a virtual practice specializing in chronic digestive symptoms and women's health.
After helping perimenopausal women for years, Dena entered her 40's and was hit with nagging symptoms like low libido, love handles, and sleep disturbance herself. This wake up call drove her to research perimenopause more deeply than ever and, after applying what she learned, has reduced her symptoms and feels back in control of her health!
Now Dena is passionate about helping fellow 40-something women navigate this topsy-turvy stage of life with proven strategies to curb nagging symptoms and to significantly reduce the risk of many chronic diseases that plague aging women.

WHERE TO FIND:
Website: https://www.backtothebooknutrition.com/
Instagram: @backtothebooknutrition
Facebook: https://www.facebook.com/backtothebooknutrition

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links

#301 Adrenal Transformation Protocol with Dr. Izabella Wentz Jun 14, 2023

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This week on The Less Stressed Life Podcast, I interview the delightful Dr. Izabella Wentz, who is a compassionate, innovative, solution-focused, integrative pharmacist dedicated to finding the root causes of chronic health conditions. On this episode, Dr. Wentz shares that adrenal dysfunction is essentially what happens when your body gets overwhelmed by stress and/or inflammation, and you end up in that altered physiological state. She also tells us about her Adrenal Transformation Program.

KEY TAKEAWAYS:

What is adrenal dysfunction?
Adrenal dysfunction symptoms
Examples of different kinds of stress
Best tests to determine adrenal dysfunction
Things you can do to support your body
Prioritizing sleep
Adrenal receptor sensitivity
Mitochondrial health
Benefits of electrolytes for adrenal dysfunction

ABOUT GUEST:
Dr. Izabella Wentz is a compassionate, innovative, solution-focused integrative pharmacist dedicated to finding the root causes of chronic health conditions. Her passion stems from her own diagnosis with Hashimoto's thyroiditis in 2009, following a decade of debilitating symptoms.
As an accomplished author, Dr. Wentz has written several best-selling books, including the New York Times best-seller "Hashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause," the protocol-based #1 New York Times best-seller "Hashimoto's Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back," and the Wall Street Journal Bestseller "Hashimoto's Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health."
Her latest book, "The Adrenal Transformation Protocol," is set to be released on April 18th, 2023. The book focuses on resetting the body's stress response through targeted safety signals and features a 4-week program that has already helped over 3,500 individuals. The program has an impressive success rate, with over 80% of participants improving their brain fog, fatigue, anxiety, irritability, sleep issues, and libido.

WHERE TO FIND:
Website: https://thyroidpharmacist.com/
Instagram: @izabellawentzpharmd
Facebook: https://www.facebook.com/ThyroidLifestyle/

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links

#300 Using the 4 Tendencies in Coaching with Emily Field, RD Jun 07, 2023

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This week on The Less Stressed Life Podcast, we have the macros queen and four time return guest, Emily Field, a registered dietician who teaches a mindful macros approach. Emily is here to share how she uses a personality typing tool called The Four Tendencies in her practice. Developed by Gretchen Rubin, The Four Tendencies is how someone responds to inner and outer expectations. I'm curious, which tendency do you think you are?
Check out these other episodes with Emily:

KEY TAKEAWAYS:

What are the Four Tendencies?
What is an inner expectation?
What is an outer expectation?
Strengths & weaknesses of each tendency
Can they change?
How Emily uses them in her practice
The Four Tendencies Quiz

ABOUT GUEST:
Emily Field is a Registered Dietitian who teaches a mindful macros approach to help women ditch nonsense food rules and depriving diet behaviors - for good. Her clients are finding it liberating to focus on how much they can do, instead of how much they weigh, when they fuel and support their body appropriately.
Emily's Macros Made Easy course
Custom Macro Calculation

WHERE TO FIND:
Website: https://emilyfieldrd.com/
Instagram: @emilyfieldrd
Podcast: Macros Made Easy

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links

#299 Mind-Body Connection for chronic gut issues with Kari Natwick May 31, 2023

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This week on The Less Stressed Life Podcast, I have my dear friend, Kari Natwick, who's a registered dietician nutritionist and an integrative and functional nutrition certified practitioner. On this episode, Kari talks about the mind-body connection for chronic gut issues. We talk about how most people have unrealized stress, how to realize it and simple but effective exercises you can do to help tune in to what your body is trying to tell you.

KEY TAKEAWAYS:

What it is unrealized stress?
How to discharge stress from the nervous system
The gut-brain connection
Stress and the impact on gut health
Trauma and the impact on gut health
What is allostatic load?
What is body attunement?
Attunement exercises
What is somatic experiencing?
Inflammation and stress in relation to the gut-brain

ABOUT GUEST:
Kari Natwick is a Registered Dietitian Nutritionist (RDN) and an Integrative and Functional Nutrition Certified Practitioner (IFNCP). She serves individuals who struggle with chronic digestive complaints such as bloating, constipation, diarrhea, gas, reflux, and abdominal pain. She also serves individuals who struggle with disordered eating and Binge Eating Disorders, through the incorporation of intuitive eating principles and mindfulness-based techniques. Unlike ineffective one size fits all solutions that only create more fear and stress, she helps people develop individualized approaches that move them toward attunement and alignment in their health.
Get Kari's free bloat guide here, https://www.gutbrainrd.com/beat-the-bloat-guide.

WHERE TO FIND:
Website: https://www.gutbrainrd.com/
Instagram: @gutbrainrd

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links
WORK WITH CHRISTA:
Packages include:

Labs
1:1 interpretation and personalized protocols
Support between appointments with weekly touchpoints
Messaging and trainings to get the most out of working together

Past clients, if it's been more than a year since I've seen you, you're welcome to book a call! This is the last time until fall that I'm taking clients. If you want to maximize this season and bring your body into balance go to https://www.christabiegler.com/fss to book a call with me.

#298 When fasting is helping vs when it's not, diet variation, weight loss in perimenopause, fasting with your menstrual cycle and improving autophagy with Dr. Mindy Pelz May 24, 2023

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This week on The Less Stressed Life Podcast, I am excited to be joined by bestselling author, keynote speaker, nutrition and functional health expert, Dr. Mindy Pelz. In this episode, we dig into how fasting isn't as simple as it sounds, time restrictive versus calorie restrictive fasting, and affects of fasting on your hormones. Dr. Mindy also talks about her new book, Fast Like a Girl.

KEY TAKEAWAYS:

Variation in fasting
Diet variation
Fasting with your menstrual cycle
Improving autophagy
WHY does it work for perimenopause?
Who is fasting not for?
When to fast and when not to?
Adrenal fatigue and fasting
Thyroid and fasting
Should you exercise while fasting?

ABOUT GUEST:
Dr. Mindy Pelz, D.C is a bestselling author, keynote speaker, nutrition and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 23 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health.
She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books; The Menopause Reset, The Reset Factor, and The Reset Kitchen, and her current book published with Hay House, Fast Like a Girl, is available to order. Dr. Mindy has appeared on national shows like Extra TV and The Doctors, and has been featured in Muscle & Fitness, Well + Good, SHEknows, Healthline, and more.

WHERE TO FIND:
Website: https://drmindypelz.com/
Instagram: @dr.mindypelz
YouTube: https://www.youtube.com/drmindypelz
Facebook: https://www.facebook.com/drmindypelz/

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links
WORK WITH CHRISTA:
Packages include:

Labs
1:1 interpretation and personalized protocols
Support between appointments with weekly touchpoints
Messaging and trainings to get the most out of working together

#297 Weight Loss Resistance & Reverse Dieting with Megan Abernathy May 17, 2023

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This week on The Less Stressed Life Podcast, I am joined by Megan Abernathy. I found Megan on Instagram and felt like her content was a breath of fresh air when people have concerns about body composition and the nuances around it. We talk about periodized nutrition which includes the concept of reverse dieting and the psychological and physiological side of this and why it's so important.

KEY TAKEAWAYS:

What is periodized nutrition?
What is reverse dieting and who is it for?
Disguising food relationship issues with nutrition and fitness
Red flags that you have disordered eating
You’ve got to earn the right to diet!
Metabolic and hormonal adaptations
Body appreciation and gratitude

ABOUT GUEST:
Megan Abernathy is a Fitness and Nutrition educator with her Bachelor of Science from the Radford University in Foods and Nutrition. She has been passionately working in health and fitness for over two decades. Her specialties are Body Neutral Fitness and teaching periodized nutrition which includes the concept of reverse dieting.
Originally from Virginia, while also spending time living in Portland, OR and Denver, CO. For recreation she enjoys hanging in the hammock, hula hooping, hiking, and paddle boarding. She spent a year living abroad in Japan with her husband, and next month they move to Newport News, VA area and start their mini-homestead!

WHERE TO FIND:
Website: https://www.meganmefit.com/
Instagram: @megan_mefit

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links
WORK WITH CHRISTA:
Packages include:

Labs
1:1 interpretation and personalized protocols
Support between appointments with weekly touchpoints
Messaging and trainings to get the most out of working together

#296 The Language of Breath with Jesse Coomer May 10, 2023

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This week on The Less Stressed Life Podcast, I am joined by Jesse Coomer. Always a teacher, Jesse shares how life changing breathwork can be and breaks down easy and fun breathing techniques for adults and kids. He wants to share that our breathing is a language that we can use to speak to ourselves in a way that no other method allows.

KEY TAKEAWAYS:

Types of breathwork
Conscious vs unconscious self
Our addiction to dopamine
Cultivate your own healing
Make better decisions
How to get started?

ABOUT GUEST:
Jesse Coomer is a Human Performance Specialist, Breathworker, and renowned speaker in the field of Breathwork. He trains athletes, CEOs, first responders, military, and everyday people who seek to optimize their performance, reduce their anxiety levels, and live a healthier life.
Jesse's book: A Practical Guide to Breathwork
Jesse's course: The Language of Breath

WHERE TO FIND:
Websites: https://www.jessecoomer.com/
Instagram: @jessecoomerbreath
Patreon: https://www.patreon.com/MidwesternMethod

WHERE TO FIND CHRISTA:
Website: https://www.christabiegler.com/
Instagram: @anti.inflammatory.nutritionist
Leave a review, submit a questions for the podcast or take one of my quizzes here: https://www.christabiegler.com/links
WORK WITH CHRISTA:
Packages include:

Labs
1:1 interpretation and personalized protocols
Support between appointments with weekly touchpoints
Messaging and trainings to get the most out of working together

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