Less Stressed Life: Helping You Heal Yourself

INTRO:

This week on The Less Stressed Life Podcast, I am joined by Dr. Jessica Warnecke we discuss nagging knee pain or pain from working out & how to access and address the root cause.

KEY TAKEAWAYS:

Causes of knee pain when running and exercising
How stress and hydration affect joints and knee pain
How breathing & breathwork addresses chronic pain

GUEST SHARED HELPFUL TIPS ON:

How to improve hip, ankle, and big toe mobility
How to reduce stress in the body & in your life

ABOUT GUEST:

Dr. Jessica Warnecke is an orthopedic and pelvic floor physical therapist, founder of PACE Physical Therapy in Austin, TX, and business coach. In her practice, she focuses on holistically treating each person she works with and helping them find the root cause of their concerns in order to empower them with the tools and support they need to heal. She particularly enjoys educating women in understanding their pelvic floor, stopping leakage with exercise, and eliminating pain with intercourse. Her patients range from pre-teen athletes to Olympic Gold medalists, moms and non-mothers, and anyone looking to proactively prioritize their health. With her business coaching clients, she takes the same holistic approach helping women find fulfillment in their careers while scaling past 6-figures and creating harmony between work and life.

WHERE TO FIND :
IG: @drjessicapt
Website: https://www.pacept.com/
Movement Freedom waitlist: https://pacephysicaltherapypllc.activehosted.com/f/20

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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SPONSORS:

A special thanks to our VIP sponsor RUPA Health, our lab concierge service that helps our clients get standard bloodwork 2/3 off retail direct to consumer lab test pricing. Let them know I sent you when you sign up for your free practitioner account.

#234 Inspiration amidst trial, tribulations, fighting insurance companies and cancer with Viki Zarkin, the lone survivor of Stage 4 metastatic cancer for the past decade May 18, 2022

Show notes

https://www.instagram.com/iamtheone_viki/?hl=en

INTRO:

This week on The Less Stressed Life Podcast, I am joined by Viki Zarkin. In this episode, Viki gives us an INSIDE view of living with cancer for over 10 years. We don’t always get a happy story with cancer. My conversation with her inspires us to know that you don’t have to settle with how you’re doing.

KEY TAKEAWAYS:

{2.17} Viki’s Diagnosis Story
{16.25} Being an advocate for her own health during her cancer treatment journey
{21.11} Advocating for her treatment coverage with the medical insurance company
{26.32} Importance of having strong support systems when dealing with a cancer diagnosis
{29.04} Impact of stress & how to combat the stress barrier

GUEST SHARED HELPFUL TIPS ON:

Symptom journaling as an effective way to work with doctors to help them gain insights for faster diagnosis and treatments so you can be your own advocate for your health.
How to advocate for your treatment with providers and the insurance companies
How to mitigate stress when dealing with your diagnosis
The importance of following your gut

Viki inspires women to change the way they have been programmed to think and emphasizes the importance of starting with young women on how to believe in themselves, challenge the status quo, find their voices and listen to their hearts. She has written a book titled, “I Am the One.” Her story is not limited to just cancer. She speaks about doctor-patient relationships, nutrition, the appreciation of the “little things in life”, the juggling of motherhood, cancer, and effective ways to work with doctors advocating for listening before diagnosing in the treatment rooms which will help women follow their instincts regarding their own health care and much more. Viki’s can-do attitude inspires people to think differently in their everyday lives; by applying her unique thought process, deals can be made in a boardroom just as easily as they can help people through their cancer battle.

ABOUT GUEST:

Viki Zarkin was diagnosed with cancer in 2011, has been living with Stage 4 metastatic cancer for over 10 years, and is the only person in the world alive with this aggressive illness.

She was diagnosed in her 40s when her doctor first told her to go home and get her affairs in order and at the time, she had 2 small children at home.

Viki spent the next several years fighting for her life, advocating for herself, navigating through the healthcare world, and following her gut.

Today, Viki is a beacon of hope for others, she’s a motivational speaker and coach on a national level and a successful author.

WHERE TO FIND :

Website: https://iamtheone.com/

Socials: https://www.facebook.com/iamtheoneviki,

Book: I Am the One

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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#233 Want to fix back, hip, knee pain, shin splints, plantar fascitis, bunions or avoid surgery? Start with the foot and biomechanics and also hiking boots with Dr. Kelsey Dobesh, athletic trainer and DC May 11, 2022

Show notes

Website: www.dobeshchiro.com.

This week on The Less Stressed Life Podcast, I am joined by Dr. Kelsey Dobesh, chiropractor, and certified athletic trainer.

KEY TAKEAWAYS:

What biomechanics is and the importance of movement
What is a functional foot
How does foot health relate to back, hip, and knee pain
The root cause of Plantar Fascitis, Bunions, Shin Splints & what treatment looks like

GUEST SHARED HELPFUL TIPS ON:

Where to find athletic trainers & movement-based practitioners
How to promote foot health daily
Foot shaped shoe recommendations

ABOUT GUEST:
Kelsey Dobesh is a Chiropractor and certified athletic trainer. She works as an Adjunct Professor at Dakota Wesleyan University, where she teaches Biomechanics to the Master's in Athletic Training Program. She's owned by a business for almost nine years. She is passionate about biomechanics and movement of the human body, especially the foot and ankle!

WHERE TO FIND:

IG: @drkelseydobesh.

FB: @Dr. Kelsey Dobesh, DC, ATC, MS

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

SPONSORS:

#232 Listener Q&A Pregnancy constipation, dandruff and which redlight I use with Christa Biegler, RD May 04, 2022

Show notes

INTRO:

This week on The Less Stressed Life Podcast, I'm trying out something new. In this short ten-minute episode, I'm answering questions that I've gotten from our listeners. If you've got a question you'd like to answer you can submit them via Instagram DM or over at our website: www.christabiegler.com via the Speakpipe widget.

LISTENER Q/A:

Which redlight do you use? (1:18)
Itchy Scalp with Dandruff - Any thoughts of what's going on? (2:48)
What are some pregnancy-safe constipation recommendations? (4:30)

CHRISTA SHARED HELPFUL TIPS ON:

Basic Principle of red light therapy
Red Light Therapy Product Recommendation
Best Use Case for Red Light Therapy
Root Cause of Dandruff
How to address the root cause of Dandruff & product recommendations.
Cause of Constipation in Pregnancy
Constipation Tips & Tricks to move your bowels

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

Shop our Favorites

Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

SPONSORS:

#231 Checklist for a broken metabolism, breaking the cycle, and disordered eating in dietetics with Megan Kober, RD Apr 25, 2022

Show notes

INTRO:

This week on The Less Stressed Life Podcast, I am joined by Megan Kober, RD who shares her story of what she wanted to do in practice and how it has evolved over the years. She talks about her personal experience with disordered eating and the feelings that came with that starting in Nutrition school. She opens up about the cycle of cutting calories and working out like crazy, following all the "rules" she'd learned but heading towards a downward spiral.

KEY TAKEAWAYS:

Change takes time, especially as we age
Importance of addressing inflammation, adrenals, gut health
What breaks our metabolism? Skipping meals, coffee for breakfast, intermittent fasting, suppressed hunger, over exercising, under nourishing/restricting food groups, under sleeping, stimulants
Signs of a broken metabolism: weight gain, bloating/digestive issues, loss of period, disordered eating, loss of hunger, hunger cues off, cravings, low morning temperature

GUEST SHARED HELPFUL TIPS ON:

Under eating and over exercising is a recipe to burnout
Mindset changes for a healthy relationship with food to nourish our metabolism
Managing life stressors
How to fix the system - disordered eating among the very professionals teaching it

ABOUT GUEST:

I’m Megan, and I’m a registered dietitian and founder of Metabolism Makeover, a blog, a brand, and a nutrition coaching business that focuses solely on helping women fire up their metabolism as a means to drop fat instead of the traditional “reduced-calorie diet.” I’m a hater of calorie-tracking apps, a big fan of a strong and dirty vodka martini, and I know EXACTLY what it’s like to feel frustrated and broken over the lies we’ve been told by the diet industry.

WHERE TO FIND MEGAN:

Instagram: @megan.the.dietitian and @themetabolismmakeover

Website: https://metabolismmakeover.co/

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

SPONSORS:

#230 Autoimmune thyroid issues, hashimotos, graves disease, migraines, gluten free and more with Nicole Fennell, RD Apr 21, 2022

Show notes

INTRO:

This week on The Less Stressed Life Podcast, I am joined by Nicole Fennell, RD. Nicole shares her personal health story and the changes she had to make when diagnosed with Hashimoto's. She talks about all things thyroid and what she sees in practice as well as overcoming challenges to feel better.

KEY TAKEAWAYS:

Can take 7-10 years for Hashimoto's diagnosis
Root cause of thyroid disorders- autoimmune or not autoimmune
Labs for checking thyroid - a full thyroid panel -TSH, total t3 and t4, free t3 and t4, antibodies, reverse t3, tbg, sex hormone binding globulin
Symptoms must be considered with labs
Normal labs vs optimal labs
How can you get needed nutrition to support thyroid
How to dig deep to find out why symptoms are there
Next level labs/tests- GI, micronutrient, hair mineral analysis WITH quality interpretation
Stress may impact the thyroid function

GUEST SHARED HELPFUL TIPS ON:

Working to get labs drawn
My labs are "normal" but I feel crappy" what to do
Getting a good provider on your health care team
Mindset changes around diet
Supporting the basics- nutrition, sleep, lifestyle
Nourish your body don't deprive
Do you need to be gluten free with Hashimoto's?

ABOUT GUEST:

Nicole is a Registered and Licensed Dietitian Nutritionist certified in Integrative and Functional Medical Nutrition Therapy. After years of working as a clinical inpatient Dietitian, her personal journey with thyroid autoimmunity led her to eventually start a private practice that challenged the "status quo" of what it means to be healthy since following all the "diet rules" is what made her sick. Her work with those who have autoimmune thyroid disease is a root-cause approach, marrying a flexible food framework and personalized lab data to create sustainable and realistic lifelong changes. Nicole takes a nourishment over deprivation approach and helps women mend their metabolism, banish brain fog, enhance energy, and redefine their relationship with food and their bodies.

WHERE TO FIND NICOLE:

@chewsfoodwisely

www.chewsfoodwisely.com

FREEBIE FROM NICOLE: Free "Thyroid School" email sign up and free "Thyroid School Community Chat"// I would also like to link to my self-paced Brain Fog Bootcamp: Thyroid self-paced course through website

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

SPONSORS:

#229 Creating the life you want through new neural pathways, following destiny and LIVE ThetaBreathwork session with Bea Boas Apr 13, 2022

Show notes

This week I’m joined by the lovely Bea Boas, an Brazilian native turned Texan that leads breathwork for a business mastermind I’m part of. She combines an interesting mix of theta healing + breathwork + vision.

She shares how she started her personal journey at the age of 12 after her grandmother died reading The Law of Attraction.

Now she serves entrepreneurs, helping them do the internal work that makes the difference.

We discussed Thetahealing®, changing behaviors and beliefs, science of calming the brain, bold action and BEST OF ALL, Bea takes us through a 15 minute breathwork session.

You can find Bea at beatrizboas.com and https://www.instagram.com/beatrizvb/

You can find Christa at https://www.instagram.com/anti.inflammatory.nutritionist/ and www.christabiegler.com and find all our recent happenings at https://www.christabiegler.com/links

ABOUT THE GUEST:

Beatriz helps high performing biz owners to take aligned action and create massive impact and income through personalized Thetabreathwork™.

After working for almost 10 years in the marketing industry with successful brands, including Mindvalley, created her coaching business and own cutting-edge healing method using Thetahealing® to clear energetic patterns, and subconscious beliefs, and breathwork with hypnosis to fire new neural pathways for sustainable behavior change. This unique formula accelerates trance-induced states to heal unprocessed emotions from the root and take intuitive action.

#228 How we are missing subclinical hypothyroidism: "Your labs are fine, but you're not fine" thyroid edition with Christa Biegler, RD Apr 06, 2022

Show notes

Hair loss, cold hands and feel and feeling tired are the big three for a sluggish thyroid. But relapsing gut issues, slow motility, sleep disruption, brain fog, slow metabolism, inflammation, low mood or anxiety, and dry skin can all be symptoms of a sluggish thyroid.

In this episode, we talk about how we’ve had to change how we’re approaching thyroid health in practice to ensure clients feel their best and maintain their results.

We talk about “dead ringers” of thyroid symptoms, blood versus tissue labs, thyroid nutrient cofactors and steps to take if you’re checking the boxes but not getting answers yet.

If you’re experiencing the issues mentioned in this episode (tired, gut symptoms, etc) and want testing + support, you can get it from our program Food Sensitivity Solutions & The Fatigue Fix. In it, we correct imbalances in the gut with testing and fill in the nutrient gaps (based on testing) depriving the thyroid of working properly.

****Learn more & apply here: https://www.christabiegler.com/fss

This episode is sponsored by RUPA Health, my favorite lab concierge service that brings over 25 different functional medicine labs to one dashboard and saves me loads of time with it’s amazing interface and saves my clients money by being a low cost blood lab facilitating option. If you're a health practitioner, get a free account at https://www.rupahealth.com and let them know I sent you!

Books mentioned:

Why Do I Still Have Thyroid Symptoms by Datis Kharrazian

Overcoming Thyroid Disorders by David Brownstein, MD

Stop the Thyroid Maddness II, compiled and edited by Janie Bowthorpe

#227 It’s all in your head and not in your head: Relationship trauma to childhood gut issues to AI burden to cancer to mental health and recognizing trauma with Heather Deranja, RD Mar 30, 2022

Show notes

This week on The Less Stressed Life Podcast, I am joined by Heather Deranja, RD. Heather bravely shares her own story of autoimmune and cervical cancer diagnoses as well as how she began her journey as a Registered Dietician and why she transitioned into the human behavior component of the healing process. Heather dives into autoimmunity, the nervous system, brain, trauma, and all the emotions of facing our past to better our future.

KEY TAKEAWAYS:

Stress and autoimmune link
Stress and gastro distress
What's going on in your head is affecting everything else
Stress effect on mitochondria
The identity of our autoimmune disorder and how it affects us "becomes us"
Resistance mode- what is it and why is it a problem ask yourself, "How am I contributing to the outcomes?"
The stigma around trauma- it's not only "big trauma" that affects us
Basic human needs are essential for us to be efficient and have healthy relationships in our lives
Having awareness is the first step in being able to change

GUEST SHARED HELPFUL TIPS ON:

Changing neuro pathways and overcoming resistance
Creating silence to access the inner guidance (can not bulldoze through life)
Finding your inner child "gatekeeper" to how you are as an adult
How do we realize our own trauma for self-awareness?
How to start addressing past trauma (30 min by yourself to disconnecting, nature, permission to have the thoughts come and go without judgment)
Take inventory of trauma, find patterns
Creating a basic needs document / Journaling to get it out
Removing the shame and guilt
Identify the perspective you're coming from, evaluate and retrain the brain/rewrite the narrative

ABOUT GUEST:

Heather Deranja is a registered dietitian nutritionist, healer, podcast host, and cognitive behavioral specialist. She helps individuals break emotional patterns, stop self-sabotage and develop conscious behaviors for a healthy life.

WHERE TO FIND HEATHER:

@heatherderanja on Instagram

heatherderanja.com

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

Shop our Favorites

Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

SPONSORS:

#226 All about ozone therapy, the science, the delivery, results and neural therapy with David Minkoff, MD of Body Health and Lifeworks Wellness Center Mar 23, 2022

Show notes