The Transformation Show

Latest Episodes:

183: Understanding Stomach Acid – The Missing Link in Your Health Apr 07, 2022

Show notes

Many people are unknowingly suffering from low stomach acid, leading to digestive discomfort, nutrient deficiencies, and even chronic health conditions. In this solo episode, Janell shares her personal experience with low stomach acid, the critical role it plays in digestion and overall health, and actionable steps you can take to optimize your digestion for better energy, skin health, and long-term well-being.

What You’ll Learn in This Episode:

What stomach acid actually is and why it’s crucial for digestion.
The surprising symptoms of low stomach acid (many of which are often misdiagnosed).
Why acid reflux isn’t caused by too much acid—but rather acid in the wrong place.
The connection between stomach acid, gut health, and hormone balance.
Actionable strategies to naturally increase stomach acid and support digestion.

Key Takeaways:

✅ Low stomach acid is a common but overlooked issue. Many people assume digestive problems stem from too much acid, but low acid is often the real culprit.

✅ Symptoms of low stomach acid include:

Bloating and gas after meals
Heartburn, acid reflux, or GERD
Fatigue and brain fog
Nutrient deficiencies (B12, iron, zinc, magnesium)
Food sensitivities and trouble digesting meat
Skin conditions like acne, rosacea, eczema

✅ Stomach acid is your body’s first line of defense. It protects against harmful bacteria, helps break down protein, and allows for proper nutrient absorption.

✅ Your digestion affects your hormones. If you’re struggling with hormone imbalances, addressing gut health (including stomach acid) is a must.

✅ Long-term acid reducers (PPIs) don’t fix the root issue. Instead, they can make low stomach acid worse over time and contribute to nutrient deficiencies.

Ways to Improve Your Stomach Acid Naturally:

1️⃣ Drink apple cider vinegar – Add 1 teaspoon to warm water before meals to stimulate acid production. 2️⃣ Eat more ginger – Supports digestion and reduces inflammation. 3️⃣ Chew your food thoroughly – Digestion starts in the mouth! Slow down and chew properly. 4️⃣ Limit processed foods – Ultra-processed foods disrupt digestion and stomach acid balance. 5️⃣ Take digestive enzymes – Supplementing with enzymes (customized to your needs) can greatly improve digestion. 6️⃣ Avoid excessive liquids at meals – Drinking too much water while eating dilutes stomach acid. 7️⃣ Reduce stress – Chronic stress can significantly decrease stomach acid production. 8️⃣ Space out meals – Give your body time between meals (at least 4 hours) to fully digest. 9️⃣ Switch to warm water – Ice-cold water weakens digestion; opt for room temperature or warm drinks instead. 🔟 Consider functional testing – Working with a functional health practitioner can help you assess stomach acid levels and gut health.

Why This Matters

If you’ve been dealing with digestive discomfort, fatigue, brain fog, or nutrient deficiencies, low stomach acid could be the missing link in your health journey. Addressing this foundational issue can have a ripple effect, improving gut health, energy levels, immune function, and even hormone balance.

Janell shares simple yet powerful solutions you can start implementing today, as well as how to get professional support if needed.

Need Help? Let’s Work Together!

If this episode resonated with you and you want personalized guidance, Janell is accepting new clients for one-on-one functional health coaching and testing.

📩 Email: Janell@thetransformationlife.com

You don’t have to suffer in silence—healing is possible! Reach out to learn how to take the next step in your health journey.

If You Loved This Episode, Please:

⭐ Leave a Review – Your reviews help us reach more people and transform more lives! 📲 Subscribe & Share – Tag us on social media and send this episode to someone who needs it.

Follow Justin & Janell on Social Media: 📍 Instagram – @justin.yule & @janell.yule

💡 Transformation starts from within. Take action today! 🚀

3 Things You Need to Be to Achieve a Successful Transformation Mar 31, 2022

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There's No Such Thing As Balance in Life Mar 24, 2022

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180: Healthy Hormones, Part 2 - Estrogen, Progesterone, and Testosterone Explained Mar 17, 2022

Show notes

In part two of the Healthy Hormones series, Janell Yule dives deep into understanding hormones 3, 4, and 5—Estrogen, Progesterone, and Testosterone—and explains their critical roles in the body, common symptoms of imbalance, and how to manage them for optimal health.

Here's what you'll learn:

Estrogen:

Produced mainly in the ovaries and adipose tissue; after menopause, production shifts primarily to the adrenal glands.
Symptoms of imbalance (high or low estrogen) include hot flashes, weight gain, anxiety, insomnia, and more.
The importance of estrogen metabolism pathways (2OH, 4OH, 16OH), and their implications on health and cancer risk.
How diet, environmental factors, and gut health significantly impact estrogen levels.

Progesterone:

Primarily made in the ovaries, with adrenal glands taking over production post-menopause.
Key symptoms of low progesterone include sleep disturbances, anxiety, menstrual irregularities, and fertility issues.
How gluten sensitivity can negatively impact progesterone levels.

Testosterone:

Essential for both men and women, though typically associated with males.
Low testosterone symptoms include low libido, decreased muscle mass, anxiety, fatigue, and weight gain.
Factors such as chronic stress, insufficient protein intake, and inadequate strength training can lower testosterone levels.
High testosterone, more common in men taking supplemental testosterone, can lead to aggression, hair thinning, or insulin resistance.

General Recommendations for Healthy Hormones:

Adopt an anti-inflammatory diet, removing sugars, gluten, and alcohol.
Balance blood sugar through dietary adjustments and managing stress.
Identify and reduce both external and internal stressors through lifestyle and mindset changes.
Detoxify your environment, reducing exposure to toxins from plastics, personal care, and household products.
Heal and optimize gut health, as it's deeply interconnected with hormone balance.

Personalized Hormone Testing:

Janell explains the benefits of personalized hormone testing using at-home saliva and urine tests.
Customized protocols based on diet, rest, exercise, stress reduction, and supplementation.
Offers practical, individualized approaches for addressing hormonal imbalances effectively.

Take Action:

If you're interested in personalized hormone testing and consultation with Janell, reach out and secure one of the limited available slots for testing and review sessions.

Connect with Us:

Follow Janell and Justin Yule on Facebook and Instagram.
Visit www.thetransformationlife.fitness for more resources, episodes, and show notes.

Thanks for joining us! Have faith and take action.

179: Healthy Hormones, Part 1 - Understanding Stress, Cortisol, and DHEA Mar 10, 2022

Show notes

In this special two-part episode of The Transformation Show, Janell Yule dives deep into hormonal health, explaining how hormonal imbalances can significantly affect your body and overall well-being. This episode covers the first two of five essential hormones and highlights the importance of understanding and managing stress.

In This Episode:

The Importance of Hormonal Health Hormones are chemical messengers essential to our overall physical and mental health. Janell explains how hormones affect everything from metabolism to mood.
Symptoms of Hormonal Imbalance Common symptoms include fatigue, brain fog, weight gain or loss resistance, anxiety, depression, insomnia, digestive issues, and more.
Causes of Hormonal Imbalance Stress (both internal and external) plays a significant role. Janell emphasizes understanding different stressors, including dietary triggers, toxins, gut health issues, and emotional stress.
Understanding the HPA Axis and Cortisol Janell details the Hypothalamic-Pituitary-Adrenal (HPA) axis, highlighting how stress impacts cortisol production and how cortisol levels influence overall health.
The Role of DHEA Known as the anti-aging hormone, DHEA helps balance cortisol and plays a vital role in energy, muscle mass, mood, and immunity.

Key Takeaways:

Stress is more than emotional—it includes dietary, lifestyle, and environmental factors.
Imbalances in one hormone can cascade, affecting multiple systems.
Testing hormones comprehensively (not just standard lab tests) is essential to understand and address imbalances properly.

Stay tuned for Part 2:

Janell will explore three additional key hormones crucial for maintaining optimal health.

Connect with Us:

Facebook: Janell Yule | Justin Yule
Instagram: Janell Yule | Justin Yule
Subscribe to our newsletter at thetransformationshow.fitness

Thanks for listening! Have faith and take action.

Janell's 40th Birthday Mar 03, 2022

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Embarking on a New Adventure & Expanding Our Comfort Zone Feb 24, 2022

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4 Things to Get Straight If You Want to Lose Weight Feb 17, 2022

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175: Knowing Your Nervous System, Part 2 - How to Regulate Your Nervous System for Optimal Health Feb 10, 2022

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After exploring how the sympathetic (fight, flight, freeze) and parasympathetic (rest, digest, heal) nervous systems work in Part 1, this episode is all about practical strategies to shift your body into a calmer, healthier, and more balanced state.

Janell breaks down simple yet powerful tools to move out of chronic stress mode, including movement, mindset shifts, breathwork, self-care practices, and the key role of exercise, nutrition, and lifestyle habits in nervous system regulation.

If you’ve ever felt stuck in a stress loop, overwhelmed, or exhausted no matter what you do, this episode will help you take actionable steps toward a stronger, healthier, and more resilient body and mind.

What You’ll Learn in This Episode:

✔️ Why so many people get “stuck” in a sympathetic (stress) state—and how to get unstuck. ✔️ The #1 mindset shift that can instantly lower stress and anxiety. ✔️ How movement and exercise can be used to regulate your nervous system—when done correctly. ✔️ Why most people never “close their stress cycle” and how to fix it. ✔️ Practical breathwork techniques that take less than a minute but make a HUGE impact. ✔️ How self-care isn’t just a buzzword—it’s a necessary nervous system reset. ✔️ Which foods, supplements, and lifestyle choices support long-term nervous system health.

Key Takeaways: How to Shift into a Calmer, More Resilient State 🚀 Step 1: Shift Your Mindset – Reframe Stress

Most people view stress as something external (work, finances, relationships, news, etc.), but internal factors like hormone imbalances, gut infections, and blood sugar issues can also keep your body stuck in stress mode.

To begin shifting into a parasympathetic (healing) state, start with these simple mindset shifts: ✅ Separate fact from story – What is actually happening vs. what meaning are you attaching to it? ✅ Reframe stress – Is this challenge happening to you or for you? ✅ Ask better questions – Instead of “Why is this happening to me?” ask “How can I respond in a way that supports me?”

Your thoughts and perceptions control your nervous system—changing your mindset is one of the fastest ways to calm your body and mind.

💪 Step 2: Use Movement to Close the Stress Cycle

Your body processes stress physically—so movement is one of the most effective ways to complete the stress cycle and return to a balanced state.

🚶 Simple ways to move stress out of your body: ✔️ Daily movement – Strength training, yoga, walking, or even light stretching can help regulate stress hormones. ✔️ Walking after stressful events – A quick 10-minute walk can close the stress cycle. ✔️ Foam rolling & stretching – Helps release tension stored in your body. ✔️ Massage or bodywork – Loosens tight muscles and shifts you into a relaxed state. ✔️ Physical touch (hugs, snuggling with pets, etc.) – Releases oxytocin, a natural stress reducer.

⚠️ Warning: Too much high-intensity exercise can actually increase stress if your body is already overloaded! Make sure your workouts balance strength training with recovery and self-care.

🧘 Step 3: Use Breathwork to Calm Your Nervous System Instantly

Breathwork is one of the fastest and most effective ways to shift your nervous system out of stress mode and into a relaxed, healing state.

💨 Try this simple breathwork exercise:

Inhale for 3-4 seconds.
Exhale for 6-8 seconds.
Pause briefly at the top and bottom of each breath.
Repeat 3-10 times.

Just 60 seconds of focused breathing can reduce cortisol, lower blood pressure, and calm anxiety.

🛀 Step 4: Self-Care Strategies That Actually Work

Self-care isn’t just bubble baths and candles—it’s about intentionally shifting into relaxation mode. Try: ✅ A warm bath with Epsom salts & essential oils (Lavender, Cedarwood, Vetiver). ✅ Listening to calming music or nature sounds. ✅ Reading a relaxing book (avoid news & social media before bed!). ✅ Creative activities – Coloring, knitting, crafting, or anything that puts you in a flow state. ✅ Journaling – Get thoughts out of your head and onto paper to reduce mental clutter. ✅ Essential oils – Diffuse or apply calming scents like Lavender, Frankincense, or Chamomile.

🍽 Step 5: Support Your Nervous System with Nutrition & Supplements

What you eat directly impacts your nervous system. Avoid stimulants, processed foods, and inflammatory triggers while focusing on whole, nutrient-dense foods.

Key nutrients for nervous system health: 🥑 Healthy fats – Supports brain and hormone balance. 🥩 Protein – Essential for neurotransmitter production. 🥦 Magnesium-rich foods – Calms the nervous system (leafy greens, nuts, dark chocolate). 🍵 Herbal teas – Chamomile, peppermint, tulsi, or ashwagandha tea can promote relaxation.

Supplements that support nervous system balance: 💊 Magnesium glycinate – Supports relaxation and sleep. 💊 Adaptogens (Ashwagandha, Rhodiola, Holy Basil) – Helps the body adapt to stress. 💊 B Vitamins – Supports energy and nervous system function. 💊 L-Theanine – A natural compound that promotes calmness without drowsiness.

⚠️ Important: Supplements should be used strategically—not as a replacement for lifestyle changes. Work with a functional health practitioner (like Janelle) to determine what’s best for you.

Need More Support? Let’s Work Together!

If you’re feeling stuck in chronic stress mode and need personalized guidance on hormone health, gut health, fitness, or mindset, Janelle is currently accepting new clients for one-on-one coaching and functional health testing.

📩 Email: Janell@thetransformationlife.com

💡 Your health is too important to leave on autopilot! Take control today. 🚀

If You Loved This Episode, Please:

⭐ Leave a Review – Reviews help us reach more people who need this message! 📲 Subscribe & Share – Send this episode to someone who needs it.

Follow Janell on Instagram @janell.yule

✨ Your nervous system holds the key to lasting transformation—start shifting today! 💫

174: Knowing Your Nervous System, Part 1 - The Key to Mental, Emotional, and Physical Health Feb 03, 2022

Show notes

Your nervous system plays a crucial role in how you think, feel, and even how your body functions—yet many people don’t fully understand how it works. In this episode, Justin and Janell dive deep into the autonomic nervous system, breaking down the sympathetic (fight, flight, freeze) and parasympathetic (rest, digest, heal) responses and how they directly impact your stress, digestion, metabolism, hormone balance, and overall well-being.

This powerful conversation uncovers why so many people stay stuck in a chronic stress cycle, how it affects muscle loss, weight gain, and inflammation, and how understanding your nervous system is the missing piece to better health, energy, and performance.

Plus, this is just Part 1! Stay tuned for the next episode, where they’ll share practical strategies to regulate your nervous system and create a more balanced, thriving life.

What You’ll Learn in This Episode:

✔️ The two branches of the autonomic nervous system—sympathetic vs. parasympathetic. ✔️ Why chronic stress is keeping you stuck (and making you sick, tired, and inflamed). ✔️ The difference between acute stress (healthy) and chronic stress (harmful). ✔️ The real reason so many people struggle with digestion, hormone imbalances, and weight loss. ✔️ How your psychology (thoughts, meaning, and emotions) affects your nervous system. ✔️ Why muscle loss, low libido, and high blood pressure are linked to chronic stress. ✔️ How your workouts might be making your stress worse—and what to do instead.

Key Takeaways: Understanding Your Nervous System 🚀 Sympathetic Nervous System (Fight, Flight, Freeze)

The sympathetic nervous system is designed to help you survive acute stress—like running from danger or reacting quickly to an emergency. However, in modern life, many people stay stuck in chronic stress mode, which leads to:

Muscle breakdown (harder to gain/maintain muscle).
High blood sugar & insulin resistance (increased risk for weight gain & metabolic disorders).
Chronic inflammation (linked to nearly every major disease).
Poor digestion (bloating, gas, constipation, heartburn, nutrient deficiencies).
Decreased libido and hormone imbalances.
Mental fatigue, brain fog, and emotional reactivity.

The fight, flight, and freeze responses look different for everyone: ✅ Fight – Seeking out conflict, engaging in arguments (even just mentally), or feeling constantly defensive. ✅ Flight – Always on the go, taking on too much, feeling restless or anxious. ✅ Freeze – Feeling stuck, unable to make decisions, or procrastinating due to fear.

Key insight: Many people unknowingly keep themselves in chronic stress mode by their daily habits, emotional responses, and even the way they approach fitness and nutrition.

🌿 Parasympathetic Nervous System (Rest, Digest, Heal)

The parasympathetic nervous system is where healing, digestion, muscle building, and overall balance happen. This state: ✅ Lowers blood sugar, blood pressure, and inflammation. ✅ Improves digestion—helps you absorb nutrients, regulate gut bacteria, and prevent bloating. ✅ Supports hormone balance—reducing stress on your adrenals, thyroid, and metabolism. ✅ Boosts energy levels and mood—by allowing your body to truly recover. ✅ Increases libido and reproductive health (your body won’t prioritize fertility when under chronic stress). ✅ Helps build muscle and burn fat efficiently (vs. breaking down muscle in stress mode).

🚨 Why This Matters for Your Health & Fitness

Many people are unknowingly sabotaging their results by staying in a constant state of stress, whether it's: ❌ Over-exercising and overdoing high-intensity workouts. ❌ Eating in a stressed-out state (which prevents proper digestion). ❌ Constantly worrying, ruminating, and seeking conflict online or in daily life. ❌ Ignoring sleep, recovery, and stress management.

Your body doesn’t care about burning fat, gaining muscle, or even reproducing if it thinks you’re in danger!

If you’ve been struggling with: ➡️ Low energy & brain fog ➡️ Difficulty losing weight despite “doing everything right” ➡️ Digestive issues (bloating, reflux, IBS, constipation, diarrhea) ➡️ Muscle loss or difficulty building strength ➡️ Hormone imbalances & low libido ➡️ Chronic pain, joint issues, or slow recovery

🚨 It might not be your diet or workout—it might be your nervous system!

Coming in Part 2: How to Regulate Your Nervous System

Now that you understand how the nervous system works, in the next episode, Justin and Janell will break down specific, science-backed strategies to regulate your nervous system and create a calmer, healthier, and more resilient version of YOU.

Stay tuned for: 🔥 Simple ways to shift from stress mode into rest and recovery. 🔥 Daily habits that naturally improve nervous system resilience. 🔥 How to train smarter (not harder) for better results. 🔥 Nutritional and lifestyle tips for balancing hormones and digestion.

Need Support? Let’s Work Together!

If you’re feeling stuck in chronic stress mode and need personalized guidance on hormone health, gut health, fitness, or mindset, Janell is currently accepting new clients for one-on-one coaching and functional health testing.

📩 Email: Janell@thetransformationlife.com

💡 Your health is too important to leave on autopilot! Take control today. 🚀

If You Loved This Episode, Please:

⭐ Leave a Review – Reviews help us reach more people who need this message! 📲 Subscribe & Share – Send this episode to someone who needs it.

Follow Janell on Instagram @janell.yule

✨ Transformation starts from within. Shift your state, change your life! 💫