The Transformation Show

Latest Episodes:

How to Lose Those Last 5 - 10 Pounds Nov 18, 2021

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162: Natural Remedies to Boost Your Immune System and Fight Colds & Flu Nov 11, 2021

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In this solo episode of The Transformation Show, Janell dives into an essential topic for staying healthy: natural remedies to boost your immune system and fight off colds and flu. With cold and flu season in full swing and immune health on everyone’s minds, Janell shares her expert knowledge, backed by years of study and personal experience, to help you stay strong and healthy all year long.

This episode focuses on how you can boost your immune system, not just with supplements, but with whole foods, lifestyle practices, and natural remedies. Janell emphasizes that exposure to viruses and bacteria is inevitable, but how your body responds to those exposures depends largely on the strength of your immune system. By integrating these natural remedies and boosting immune function, you can better protect yourself and feel empowered to take control of your health.

Key Takeaways:

The Gut-Immune Connection: About 80% of your immune system is housed in your gut, so maintaining good gut health is essential for a strong immune system. Poor gut health can compromise your immune response, making you more susceptible to illness.
11 Immune-Boosting Foods: Incorporate foods like garlic, turmeric, citrus fruits, red bell peppers, bone broth, fish, ginger, broccoli, sweet potatoes, spinach, and coconut/MCT oil into your diet for a daily boost to your immune system.
What to Avoid: Sugar and alcohol are major culprits in weakening your immune system, making it harder for your body to fight off illness. Reducing or eliminating these can improve your immune response and overall health.
Importance of Sleep & Stress Management: Sleep and stress, though not food items, are critical to immune function. If you’re not sleeping well or managing stress effectively, your immune system suffers. Focus on improving sleep hygiene and finding tools to manage stress.

Practical Tips for Fighting Colds & Flu:

Double Up on Nutrients: At the first sign of feeling rundown, increase nutrient-dense foods like soups with sweet potatoes, spinach, and ginger. Janell also recommends doubling up on supplements like multivitamins, vitamin D, and zinc for 7-10 days.
Oregano Oil: A powerful antiviral and antimicrobial remedy, oregano oil can help fight off pathogens. Be sure to use it in small doses and not for extended periods.
Colloidal Silver: This lesser-known remedy has antimicrobial and antibacterial properties. Janell explains how to use it safely for short-term immune support.
Herbal Teas: Teas like ginger, turmeric, echinacea, and "Breathe Easy" provide powerful plant compounds that help fight off illness and support the immune system.
Detox Baths & Humidifiers: Using essential oils in detox baths and sleeping with a humidifier can aid recovery by helping your body sweat out toxins and keeping sinuses moist.

Other Natural Remedies:

Essential Oils: Janell explains how to use protective blends of essential oils both topically and in your home environment to fight off illness.
Bone Broth: Drink bone broth regularly to support gut health and immune function, as it’s rich in essential nutrients and anti-inflammatory properties.

Next Steps:

Take action by incorporating these immune-boosting foods and natural remedies into your routine. Be proactive about your health, especially during cold and flu season, to keep your body strong and resilient.

Resources Mentioned:

Vibe Multivitamin and Coldbuster by Eniva Health
Kettle & Fire Bone Broth
Traditional Medicinals Herbal Teas
Oregano Oil & Colloidal Silver (available at Whole Foods or your local co-op)

Don’t Miss Out: Subscribe to The Transformation Show for more episodes packed with health, wellness, and mindset tips to help you transform your life and health journey.

161: Creating a Healthy Relationship with Sugar - Part 2 Nov 04, 2021

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Welcome back to The Transformation Show! In this solo episode, Janell dives into part two of how to cultivate a balanced and healthy relationship with sugar. Building on last week’s discussion, she offers five practical, actionable strategies to help you enjoy sugar without compromising your health goals or wellbeing.

If you haven’t listened to part one yet, we recommend starting there for a comprehensive understanding of sugar’s impact on our immune system, hormones, and overall health. In today’s episode, Janell breaks down how to shift from over-reliance on sugar to a more mindful, nourishing approach. Perfect timing as we head into the holiday season, these tips will help you feel empowered, intentional, and in control with your choices.

In this Episode, You’ll Learn:

Abstaining vs. Moderating: Discover which approach suits you best and why understanding this can ease anxiety around sugar.
Choose Better Sugars: Learn how swapping refined sugars for natural alternatives can support your health.
Establish Healthier Coping Mechanisms: From managing stress to emotional eating, Janell shares ways to break free from using sugar as a default comfort.
Cut Out Hidden Sugars: Tips on identifying and eliminating hidden sugars in common foods so you can cut down effortlessly.
Support Your Body with the Basics: The importance of hydration, sleep, and balanced meals to prevent sugar cravings and keep your immune system strong.

Takeaway: Having a healthy relationship with sugar is not about total deprivation. It’s about enjoying it mindfully, making conscious choices, and supporting your body so that you can feel your best mentally, physically, and emotionally.

Resources Mentioned:

21-Day Detox Program – Janell’s guide to resetting your habits and reducing sugar.
Gut Thrive in 5 for those interested in a personalized approach to improving gut health and reducing sugar cravings.

Enjoyed the Episode? Leave us a review! Your feedback helps us reach and transform more lives.

Follow Janell on Instagram @janell.yule

160: Creating a Healthy Relationship with Sugar - Part 1 Oct 28, 2021

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In this solo episode, Janell dives deep into the science of sugar and its effects on our physical, mental, and emotional health. As we enter the holiday season—a time Janell refers to as “sugar season”—she breaks down how sugar affects everything from immune function to mood regulation. This episode aims to raise awareness about sugar’s impact and provide a foundational understanding before Part 2, where Janell will share practical steps for building a healthy relationship with sugar.

Key Points Covered:

Why Sugar Matters, Especially Now:
- As the holiday season approaches, sugar consumption typically spikes, along with a rise in illnesses. Janell encourages listeners to consider if “cold and flu season” could more accurately be called “sugar season” due to the increase in sugar-laden celebrations.
- Sugar consumption, lack of sleep, less sunlight, and seasonal stress all affect immune health.
Sugar and the Immune System:
- Sugar suppresses the immune system, making us more susceptible to illness. With most of our immune system in the gut, sugar's effect on gut health is critical.
- Refined sugar feeds “bad” bacteria, leading to gut dysbiosis and weight gain resistance. For individuals struggling with weight loss, excess sugar can be a contributing factor.
Gut Health and Sugar:
- The importance of a balanced gut microbiome: ideally, 85% of gut bacteria should be “good” and 15% “bad.” However, for many, this is reversed, contributing to health issues.
- Sugar promotes “leaky gut,” which can lead to autoimmune conditions such as rheumatoid arthritis and Hashimoto’s thyroiditis.
- Epigenetics reminder: Although genetics play a role in health, lifestyle choices can help manage risks associated with a family history of autoimmune diseases.
Sugar Cravings and Addiction:
- Sugar can be highly addictive, with food scientists engineering processed foods to stimulate dopamine, creating a cycle of cravings.
- Excessive sugar intake can cause dependency as the brain seeks dopamine hits, similar to social media interactions. This can lead to “sugar cravings” that aren’t about willpower but are instead rooted in physiological imbalances.
Impact on Mood and Mental Health:
- Sugar can lead to short-term “comfort” and “feel-good” feelings, but it often follows with mood swings due to blood sugar highs and lows.
- The connection between sugar intake, cortisol, and insulin: Sugar causes blood sugar spikes and crashes, putting stress on the body and potentially leading to anxiety and depression.
Hormonal Effects of Sugar:
- High sugar intake can decrease testosterone levels, affecting both men and women. Low testosterone levels are associated with decreased energy, reduced lean muscle mass, and lower libido.
- Dysregulated cortisol and blood sugar due to sugar intake can further impact hormone balance, affecting mood and physical well-being.
Inflammation and Disease:
- Sugar is a major contributor to inflammation, which can worsen existing health issues and amplify symptoms of any existing physical ailments.
- Chronic inflammation is linked to increased disease risk, making it crucial to limit sugar and reduce inflammation for overall health.
Nutritional Deficiencies and Sugar’s Depleting Effect:
- Sugar can deplete essential nutrients, hindering the body’s ability to detoxify, maintain a strong metabolism, and stay hydrated.
- Sugar is often paired with other inflammatory ingredients like gluten, which can exacerbate inflammation and increase discomfort for those with sensitivities.

Takeaway Exercise: Janell encourages listeners to reflect on their current sugar intake and consider the ways it might be affecting their health, mood, and immune resilience. While reducing sugar intake might seem overwhelming, becoming more aware of its effects is the first step toward a healthier relationship.

Teaser for Part 2: In the next episode, Janell will dive into five actionable strategies for forming a healthy relationship with sugar, helping listeners navigate the holiday season without depriving themselves. She’ll share practical steps for enjoying favorite treats in a mindful way while supporting overall health.

Reflection Questions:

How much refined sugar do you typically consume during the holiday season?
Do you notice any changes in your energy, mood, or health after consuming sugary foods?
Are there specific foods or situations that trigger your sugar cravings?

Call to Action: Be mindful of your sugar intake as you move into the holiday season. Reflect on how sugar impacts your body and mood, and stay tuned for next week’s episode where Janell will share tools to support a balanced approach to enjoying sugar.

Resources Mentioned:

Gut Thrive in 5 for those interested in a personalized approach to improving gut health and reducing sugar cravings.

Follow Janell on Instagram @janell.yule

The P-P Loop Oct 21, 2021

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158: Rethinking the Relationship between Weight Loss and Health Oct 14, 2021

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In this thought-provoking podcast episode of The Transformation Show, hosts Justin and Janell challenge the conventional narrative surrounding the journey to weight loss. Despite common misconceptions, they argue that achieving a healthy body and maintaining holistic wellness are crucial to not just losing excess weight but bypassing the harmful cycle of yo-yo dieting.

This episode puts down the limitations of conventional wisdom, which primarily advocates for reduced calorie intake and boosted exercises. Instead, our hosts shed light on recognizing the body's critical indicators of health - absence of inflammation, hormonal balance, and efficient gut performance. They highlight the actual simplicity that attaining a healthy body naturally leads to productive, sustainable weight loss.

Timestamps:

00:01:15: Misconceptions about Losing Weight and Getting Healthy

00:02:33: Personal Experiences and Shifts in Mindset on Weight Loss

00:03:13: Dangers of Unhealthy Weight Loss Methods

00:05:50: Five Areas to Address for Optimal Health and Maintaining Weight

00:06:37: Importance of Blood Sugar Regulation

00:10:07: Role of Cortisol and Hormonal Balance in Weight Loss

00:13:15: Effects of Safety, Physiologically and Psychologically, on Weight Loss

00:14:54: Importance of Gut Health in Disease Prevention and Weight Control

00:18:05: Importance of a Balanced Gut Microbiome

00:19:19: Addressing Overgrowth of Yeast or Candida for Better Health and Weight Control

00:19:49: Understanding availability and importance of reaching out

00:20:05: Factors negatively impacting gut health

00:20:34: Importance of continual work on hormonal health and gut health

00:21:00: Recommendations for testing and understanding gut health

00:21:28: Importance of optimal detoxification for weight loss

00:22:39: Understanding detoxification from a hormonal perspective

00:23:47: Awareness on everyday toxins

00:24:23: Simple detoxification practices

00:25:33: Importance of conscious choices for healthier living environment

00:26:09: Blood sugar, hormones, gut health, detoxification, and mitochondria health

00:26:16: Discussion on mitochondria health and metabolic flexibility

00:28:40: Seeking guidance from a health practitioner for optimizing health

00:31:10: Understanding the role of a health practitioner and personal trainer

00:31:54: Closing thoughts - You get healthy and then you lose weight

Learn more about Justin & Janell at www.TheTransformationLife.fitness

The Joi Is In the Journey - An interview w/Holly Joi Rigsby Oct 07, 2021

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Who Are You BEING? Sep 30, 2021

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You're a Meaning-Making Machine Sep 23, 2021

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Janell's 600 Mile Journey Sep 16, 2021

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