Less Stressed Life: Helping You Heal Yourself

This week on The Less Stressed Life Podcast, I am joined by Casey Farlow, RD who works with women to balance their hormones and work on weight loss in a holistic way for long-lasting results. We discuss the role hormones, inflammation, and gut imbalances have on weight loss and why neuroplasticity work is so incredibly important.

KEY TAKEAWAYS:

How to reset hormones
Inflammation effects on weight loss
Gut imbalances and weight gain
What does a calorie deficit do to our thyroid, metabolism, and sex hormones
Importance of neuroplasticity work in the healing process
Vit D effects on weight loss and insulin response
Getting beyond the calories to skill build

GUEST SHARED HELPFUL TIPS ON:

Having a positive mindset for weight loss
How to lose weight safely but steady
Neuroplasticity- nervous system calming
Neuroplasticity practices we can all do- body scans, breathwork, meditation, thought retraining, gratitude
Testing to get to the root cause- bloodwork and/or DUTCH test
Stopping to enjoy the hear and now instead of getting caught in the "push through"

ABOUT GUEST:

Casey Farlow is a registered dietitian nutritionist specializing in hormone balancing and taking a holistic approach to weight loss. Casey is passionate about getting women off the restrictive diet roller coaster that is leaving so many women feeling fatigued, brain fogged, and like they are barely getting by.

Casey focuses on weight loss from a holistic perspective, incorporating aspects of gut health, hormone balance, genetic analysis, and neuroplasticity to boost metabolism and help women to feel their best physically, mentally, and spiritually.

WHERE TO FIND CASEY:

Instagram and TikTok @hormone.weightloss

website hormonedietitian.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!

Sharing & reviewing this podcast is the BEST way to help us succeed with our mission to help integrate the best of East & West empower you to raise the bar on your health story. Just go to https://reviewthispodcast.com/lessstressedlife

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.

#224 Practical strategies for gut health IBS, bloating and constipation with Dena Norton, RD Mar 09, 2022

Show notes

https://www.backtothebooknutrition.com/

This week on The Less Stressed Life Podcast, I speak with guest Dena Norton, MS, RD. We discuss all things gut health, IBS, and all the symptoms that come with it. Dena shares her strategies for those looking for the basics of good gut health and also those with long-term gut problems in search of symptom relief.

KEY TAKEAWAYS:

Foundations for gut health
Defining IBS- irritable bowel syndrome (diagnosis of exclusion)
Common IBS symptoms
Root cause approach to better gut health
Food gut health connection
Conventional vs Functional approach to IBS
Role of stress on the gut

DENA SHARED HELPFUL TIPS ON:

Managing the Brain-Gut connection
Ensuring good digestion
Self-awareness
10 practical strategies for gut health (how do you eat, bitter foods/teas, gut rest, breathing/stretching exercises, abdominal massage, toilet stool)
Advanced strategies after trying basics- root cause approach for supporting good motility long term
Gut imbalances these tips will not fix
Finding a provider to really look at the whole picture- labs and symptoms alike

ABOUT DENA:

Dena Norton, MS, RD is a registered dietitian and Holistic Nutrition Coach with Back To The Book Nutrition, a web site and virtual practice dedicated to helping clients find and fix the root causes of their gut and hormone symptoms so they can get back to life! Dena holds bachelor's and master's degrees in nutrition, and is currently finishing up her functional medicine certification.

When Dena faced HPA Axis Dysfunction, hormone imbalance, and IBS symptoms that traditional medicine couldn't explain or fix, she found answers in the world of holistic nutrition and functional medicine. Her own dramatic recovery opened her eyes to a whole new approach to health and gave her a passion to help others find healing as well.

With over 15 years of experience in both the traditional medical system and the holistic health sphere, Dena now combines all she's learned to leverage the best research-backed and results-driven approaches to help her clients optimize their health. Her work has been featured on Dr. Axe, Prevention Magazine, Fitness Magazine, The Huffington Post, and many others.

WHERE TO FIND DENA:

https://www.facebook.com/backtothebooknutrition

https://www.instagram.com/backtothebooknutrition/

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:

#223 Disordered eating, sports nutrition and emotional impact gastrointestinal issues with Dr. Heather Finley, RD Mar 02, 2022

Show notes

www.instagram.com/gutbrain.nutrition

Today on The Less Stressed Life Podcast I am joined by Dr. Heather Finley as she bravely shares her story and struggles with GI issues, her educational adventure and how she became the practitioner she is today. She dives into disordered eating, sports nutrition and the emotional side of digestive issues and how we can help ourselves and our clients.

KEY TAKEAWAYS:

Disordered eating clients have GI issues- bloating, gas, SIBO, parasites, slow motility, bacterial overgrowth
Stress/gut relation
Thyroid (hypothyroidism) impacts on the gut
College athletes- lack of nutrition education while over training and effects on the body long term
SIgns of blood sugar imbalance: hangry, moody, afternoon sleepiness, shaky, nauseous, thirsty
Foundations for good digestion- a must when addressing gut issues
Probiotics for constipation and gut health

GUEST SHARED HELPFUL TIPS ON:

Connecting the pieces and body systems- whole body approach
Tips for better digestion, importance of the cephalic phase
Travel constipation- stress impact on GI system, dehydration, lack of movement/routine, stable blood sugar
How to properly space meals for blood sugar regulation and better digestion
TImeline for healing and expectations
Helping clients understand and self awareness

ABOUT GUEST:

Dr. Heather Finley is a Registered Dietitian with a Doctorate in Clinical Nutrition. Dr. Heather struggled with her own gut health issues and chronic constipation for 2 decades which left her confused about food, her social life in shambles and food guilt at an all time high. She went to college to study to be a dietitian thinking she could solve her problems and instead of having clarity for why she was constipated, she was more confused than ever. When she started her doctorate program focused on a functional approach to clinical nutrition, a lightbulb went off in her head and her entire mindset towards nutrition and gut health completely transformed.

This was when she began to realize that nutrition for gut health is so much more than what you eat. She then realized that individuals shouldn’t have to get a degree to fix their gut issues. That’s why, over the last decade, Dr. Heather has developed a proven approach to gut health that actually WORKS! – the gutTogether™ program. This 6-month program helps her clients get to the root cause of constipation and bloat so they can enjoy life with food freedom and confidence.

WHERE TO FIND HEATHER:

www.drheatherfinley.co

https://www.pinterest.com/drheatherfinley/

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:

#222 Foods that affect migraines and other novel treatment approaches with Danielle Aberman, RD of Migraine Strong Feb 23, 2022

Show notes

This week on the Less Stressed Life Podcast, I talk to Danielle Aberman, RD of Migraine Strong about the challenges of treating migraine clients and the multi-modality approach to really help reduce migraine days. Danielle shares her expertise and personal experience in battling migraines. She candidly shares the different options and explains, it usually takes more than one slice of the "Treatment Pie".

KEY TAKEAWAYS:

Headache vs Migraine
Migraine symptoms
Hormonal component of migraine
Migraine with aura
Treatment is a multi-modality process- diet alone likely won't do it
Vestibular migraine- differences
Challenges of migraine & diet
Natural approaches for migraine relief- headache caps- cold tech, ginger, lamps- allay, glasses, CBD oil, essential oils-lavender & peppermint
Acute medications prescribed by a headache specialist

DANIELLE SHARED HELPFUL TIPS ON:

Evaluating migraine onset and timing, what to rule out
Treatment Pie- pieces of the puzzle to help you get better
Pieces of the "Treatment Pie"-Medications, diet, intentional movement, sleep, hydration, meditation, therapy, supplements
Diet changes to help manage migraines-most common food triggers
Heal your headache/Migraine diet-tyramine, histamine, glutamate issues
Charleston diet- more restrictive, low sugar, low carbs, stabilizing blood sugar

MENTIONED IN THIS EPISODE:

Less Stressed Life Podcast episode #192 Mastering Migraines with Dr. Adam Harcourt

ABOUT DANIELLE:

Danielle is a registered dietitian who left the field of nutrition many years ago but returned after her diagnosis of chronic migraine. This happened as she realized how few resources were available for this common and sometimes debilitating condition. Migraine-oriented eating can mean many things as there is no one "migraine diet" that helps everyone or fits into their lifestyle. So that she could help people beyond just diet and nutrition, Danielle became a certified health and wellness coach. Managing stubborn migraine often requires a multimodality approach.

Danielle lives in Florida with her husband and daughter and enjoys adventures with her family, spending time in her garden, and cooking for friends and family.

WHERE TO FIND:

migrainestrong.com

@migrainestrong

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:

#221 Sneaky mold for chronic inflammation with Brian Karr Feb 16, 2022

Show notes

IG: https://www.instagram.com/moldfinders/

This week on The Less Stressed Life Podcast, I talk to Brian Karr creator of #Moldfinders to dig into all things mold-related. This tough subject often leaves us reeling with more questions than answers and Brian helps peel back the layers to really understand all the intricacies of getting to the source of a mold problem.

KEY TAKEAWAYS:

Finding the source of the problem when suspecting mold
Most common places to find mold
Shadow sources
Any house can have mold, regardless of age and location
Problems and challenges with testing
ERMI testing strengths/weaknesses
The problem with mold plates

BRIAN SHARED HELPFUL TIPS ON:

How to find a good mold detector
Preventing mold
How to know if you have a mold problem
Tools/screening needed prior to testing
5 signs of Hidden Mold Growth
Mold finders method

ABOUT BRIAN:

Brian Karr is a second-generation indoor environmental consultant who specializes in working with hypersensitive individuals with complex medical conditions. He helps them to understand if mold, mycotoxins, or other indoor pathogens exist in their homes that may be contributing to their health conditions, and how to remedy those issues. Brian has become a go-to mold & biotoxin resource for many medical practitioners across the country and has helped over 3,000 hypersensitive individuals nationwide to create healthier living environments that have allowed their doctors to help them get better.

Brian is the co-founder of We Inspect, a national indoor environmental assessment company specializing in mold and biotoxin detection and management for hypersensitive individuals. He is also the creator of #moldfinders: METHOD a digital training program developed for hypersensitive individuals and the doctors who treat them. The program teaches its students how to identify and remove mold and mycotoxins from their homes so they can get healthy again. Lastly, Brian is the creator of the first-ever ERMI interpretation tool, The ERMI Code. The ERMI Code allows you to compare your individual ERMI results to real inspection data from homes all over the country, instantly providing statistics and expectations about your home so you can decide how to move forward.

WHERE TO FIND BRIAN:

To apply for an inspection: https://yesweinspect.com/ermi-interpretation

#moldfinders: RADIO Starter Kit: http://moldfindersradio.com/

The ERMI Code: https://yesweinspect.com/ermi-interpretation/

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:

#220 Estrogen gut connection, copper issues, low progesterone and detoxifications with Sara Korzeniewski, RD, FDN-P Feb 09, 2022

Show notes

www.Theorganicdietitian.com

This week I talk to Sara Korzeniewski, RD, FDN-P from The Organic Dietician about the hormone and gut connection. Sara shares her story of her own health challenges and career choices that led to her passion for helping others find balance and optimal health.

KEY TAKEAWAYS:

Birth control as a solution for heavy periods and acne
Traditional approaches vs holistic/functional approach
Gut and nervous system functions and effects on overall health
Rest & Digest mode vs Fight & Flight mode
Symptoms of excess estrogen
Progesterone role and symptoms of low levels
Stress effects on the body
Estrogen and Progesterone need to be in balance
Undereating animal proteins, plant focus neglects our hormones
Copper in excess (from environment, birth control, stress, supplements) and the effects on estrogen

SARA SHARED HELPFUL TIPS ON:

How to improve progesterone
Getting enough nutrients and being able to absorb them
Foundations of good hormone health
Balancing nutrients

ABOUT SARA:

Sara Korzeniewski is a Registered Dietitian and Functional Diagnostic Nutrition Practitioner. She specializes in helping clients get to the root cause of their Adrenal, Hormone, and Digestive imbalances. After not finding answers from any practitioner for her own hormone and digestive symptoms, she created The Organic Dietitian utilizing a comprehensive mind, body, and spirit approach. Now she helps other busy women investigate the deep root causes of their own top health complaints and find the health freedom they deserve.

WHERE TO FIND SARA:

Instagram and Facebook is @theorganicdietitian

https://theorganicdietitian.com/heal-your-gut-for-good-free-training/

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:

#219 How do you if you have enough magnesium? Symptoms of Mg deficiency, sources and absorbable forms + assessment vs lab testing with Ashley Koff, RD Feb 02, 2022

Show notes

thebetternutritionprogram.com

This week I talk to Ashley Koff, RD from the Better Nutrition Program about all the details of magnesium. Ashley shares the story of her own health challenges, career choices and changes and how she loves to "nerd out" and sell stuff. We deep dive into all things magnesium with applicable details and most importantly, the "WHY".

KEY TAKEAWAYS:

Less information can be so much better when working with clients
Importance of magnesium- foundational piece of our health
Lab testing- is it worth it or can symptoms paint the picture
Symptoms of inadequate magnesium- insufficiency vs deficiency
Calcium Magnesium relationship- need both to move things along
Whole food sources of magnesium- dark chocolate, whole grains, cashew milk, greens, nuts/seeds
How to know if we're getting enough magnesium in food- assess and personalize
Emotional side of magnesium insufficiency
Different forms of magnesium and rationale for choice
Magnesium is easy to deplete, slow to replete

ASHLEY SHARED HELPFUL TIPS ON:

Assessing the digestive system
Personalizing plans vs education overload "Infobesity"
How to show clients how to be more successful by changing habits
Empower clients with assessments/questionnaires
Identifying symptoms that may point to magnesium insufficiency

ABOUT ASHLEY:

Ashley Koff RD, CEO, The Better Nutrition Program uniquely blends over twenty years as an integrative practitioner with a prior career successfully advertising sugared cereals, hair color, and sundries to American families. After decades of helping individuals get and stay healthy powered by their better nutrition choices, Koff shifted to helping practitioners deliver personalized recommendations for better patient and business outcomes. Today, she runs The Better Nutrition Program. An accomplished author, speaker, media expert, spokeswoman, and activist, Koff hosts My Better Nutrition, an Alexa skill, is a partner at BeyondBrands, a consultant for food and nutrition companies, an advisor for Tufts University Friedman School of Nutrition’s Food and Entrepreneurship program, an advisory board member for The Partnership for Healthier America and for Victress Capital. She's a passionate basketball fan, relearning the trumpet, and loves outdoor adventures as much as her espresso CBD Koff-tado.

WHERE TO FIND ASHLEY:

@TheBetterNutritionProgram

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:

#218 Brain wave types, HRV, biohacking stress and anxiety with Braintapping and neuroplasticity with Dr. Patrick Porter Jan 26, 2022

Show notes

https://braintap.com/15-day-gift/#a_aid=2110CHBI&a_bid=d4621efc

This week I talk to Dr. Patrick Porter of Braintap. He shares his personal story of how he got into the field, the science behind Braintap, and the many benefits of neuroplasticity work.

KEY TAKEAWAYS:

Neuroplasticity- what is it and why does it matter
Neuroplasticity=Energy of the brain, access to information
We have the ability to rewire the brain/nervous system
What is Braintap- technology-enhanced meditation
3 Brains- Brain, Gut, and Heart
Types of brain waves and when are they used by the brain
How is Braintap different than meditation, hypnosis, subliminal messaging

DR. PORTER SHARED HELPFUL TIPS ON:

Recommendations for all: Neuroplasticity work, Movement, and Recovery time
Behavior flexibility is key "Get over it"
When to use Braintap- to wake up. to reboot in the afternoon, to sleep
Sound healing- using ambient sounds and binaural beats for brain retraining

MENTIONED ON THIS EPISODE:

Sylva method

ABOUT GUEST:

Dr. Patrick K. Porter, Ph.D., is an award-winning author/speaker and the founder of BrainTap®, the leader in technology-enhanced meditation. Dr. Porter pioneered the use of brainwave entrainment to improve clarity, sleep & energy, and remains at the forefront of scientific research. He founded BrainTap with the goal of making this technology accessible to everyone. BrainTap offers over 1000 original audio sessions in 12 languages and serves a worldwide user base with its mobile app and headset. Dr. Porter has been featured in The Wall Street Journal, People, Entrepreneur, INC and on ABC, NBC, CBS as an expert in brain health & wellness, and in 2020, Dr. Porter received the IAFNR lifetime achievement award.

PROMOTION: To try Braintap

WHERE TO FIND DR. PORTER:

https://www.facebook.com/braintaptech

https://www.instagram.com/braintaptech/

www.braintap.com

https://www.facebook.com/DrPatrickPorter

https://drpatrickporter.com/

https://twitter.com/PatrickPorter

https://www.instagram.com/drpatrickporter/

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:

#217 How do you minimize or overcome food sensitivities? with Christa Biegler, RD Jan 20, 2022

Show notes

In this bonus episode, I talk about my story and struggles overcoming eczema, food sensitivities, and fatigue. I share the mistakes I made so you can skip my mistakes and get straight to minimizing food sensitivities.

+ We set the stage by talking about the difference between sensitivities, intolerances, and allergies.

+ We talk about common misconceptions with food sensitivities and how 80%+ of the people I polled on IG said they feel like they have food sensitivities.

+ We talk about what I did in my health crisis, the wrong steps (common steps I took), and what you should do instead if you have food sensitivities.

+ We touched on nutrient deficiencies and the importance of filling in these gaps to feel your best

I am opening my program Food Sensitivity Solutions and bonus program The Fatigue Fix for enrollment now to start in February. You can learn more at www.foodfatiguefix.com and use code WEBINAR22 when you book a call to apply to wipe out the cost of the call before Feb 4.

You can also register for my webinar “How to know what to eat” if you haven’t taken any action on what to do about your food sensitivities and you just need the first step laid out for you. It’s available Jan 25 and you can register here:

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:

#216 Behind the scenes in perimenopause, HRT and restoring hormone balance to prevent long term issues with Maria Claps and Kristin Johnson of Wise and Well Jan 19, 2022

Show notes

https://www.instagram.com/wise_and_well_/

I polled people on IG last month and almost 80% of people that saw my story said they felt like they have food sensitivities. So, that’s a problem because once you dive into the intricacies of that there is a lot of nuances.

So to help with this & answer the question I get in so many different flavors each week, I’m hosting a live training and Q&A session called “What should I eat? Answering your questions about food reactions and inflammation”.

You can register at christabiegler.com/foodreactions

This week I talk to Maria Claps, an FDN practitioner, and Kristin Johnson, a Board-certified nutritionist with Wise and Well about what is REALLY happening in perimenopause. An often neglected topic yet so important for those beginning or already in this transition time in their lives and also practitioners looking to help. Maria and Kristin candidly discuss symptoms, treatment, and lifestyle considerations for those in midlife mayhem.

KEY TAKEAWAYS:

Symptoms of declining hormones? Mood, sleep, weight, brain fog
What is happening behind the scenes in menopausal transition perimenopause (including usual timeframe (the early 40s)
Period changes during perimenopause
Biomarkers for inflammation
Entering perimenopause in a lower inflammatory state will help ease symptoms for a smoother transition
What are common things we blame on "hormones" that are not hormones
Functional decline of aging- what's normal, what's not as we age and our body changes
Hormone replacement therapy

GUESTS SHARED HELPFUL TIPS ON:

How to rehab your hormones/ adrenals
Identifying what is going on in the cycle and how to support it
Understanding that everyone's experience is very different
Tips for women in midlife to optimize health and wellness (what are a few things women are doing that are keeping them stuck)

ABOUT GUESTS:

Maria Claps, an FDN practitioner, and Kristin Johnson, a Board-certified nutritionist, are plainspoken friends and practitioners who share a passion for women's health, especially women's health at midlife. As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing, and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control.

WHERE TO FIND MARIA & KRISTIN:

https://wiseandwell.me/

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

Shop our Favorites