The Wellness Wake-Up

OMG Ozempic: 2 Years Later Feb 17, 2025

Almost two years ago we recorded an episode on GLP-1s when they were first hitting the mainstream weight loss scene. Today we’re revisiting that conversation with updated experiences, opinions and research on GLP-1s like Ozempic and Wegovy. Learn from our first-hand client stories and where we have some differences of opinion, too. As always, please always work with a doctor or practitioner to come up with the best personalized plan for you.

2025 Mythbusting: Creatine, Colostrum + More Feb 11, 2025

You asked, we answered! In todays episode we’re doing a listener Q&A, including cholesterol, creatine, colostrum, and so much more. Listen in for how to de-puff when you wake up, supplement brands, and how to help your parents get healthier.

Breaking Up With Black & White Thinking Jan 20, 2025

Do you feel great about your diet during the weekdays, but feel like everything goes out the window on the weekends? Do you feel like you can’t keep X food in your house without eating all of it? We’ve been there, we get it. Today we are breaking down black and white thinking and teaching you how to live in the grey area with food so you can learn to actually ENJOY what you are having and FEEL GOOD all the time.

S3E10: 10 Easy Wellness Upgrades Jul 03, 2023

We are ending this season sharing 10 things you can add to your routine to feel a *little* healthier. We are big fans of slow change to boost your wellness inertia, and this episode is packed with our favorite ideas to get started.
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
‌Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E9: Food & Mood Jun 26, 2023

Today’s episode is a deep dive into the world of nutritional psychiatry. We talk through the brain-gut connection and explain how food can play a role in your mood. We share our favorite “good mood foods” and some actionable ways you can incorporate them into your day.
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E8: The truth about snacking Jun 19, 2023

To snack or not to snack? In this episode, we cover when, how, and why snacking can be helpful and also look at when it is not so great. We share our favorite real food snacks and some on-the-go options and brands. Happy snacking!
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E7: Why am I always hungry? Jun 12, 2023

Ever wondered why you feel hungry all the time? This week we are ruining through 10 questions you should ask yourself if you are constantly hungry. From checking in on your protein content, looking at your stress levels to even subconsciously restricting, we are covering it all today.
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E6: Should I eat meat? Jun 05, 2023

Today we are answering a question we hear all too often - should I eat meat? We go through why veganism is not always better, the health benefits of good quality meat and how to consider the environment if you are going to consume animal products.
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
‌
Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E5: 5 New tips to be healthier May 29, 2023

With spring in full swing and summer just around the corner, we are all looking for ways to revamp our wellness routines. In this episode we are sharing 5 new tips we have yet to cover. From surrounding yourself with plants and swapping out your deodorant to changing up what you listen to, this one is jam packed with new information.
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E4: The way diet culture affected us May 22, 2023

We have touched on what diet culture is before, but in this episode we dive deep into the ways it has affected us. From attaching points to food (hi WW), to eliminating whole food groups (thank you, keto), we look at the lasting effects these diets can have on our relationships with food. We end the episode with some tools to challenge these narratives and how to move forward with a healthier outlook.
Find more of us:
Carolyn Brown || IG: @carolynbrownie || Website: indigowellnessgroup.com
Marissa Meshulam || IG: @mpmnutrition || Website: MPMNutrition.com

S3E3: Should I be intermittent fasting? May 15, 2023

We've broken down many diets that focus on what to eat, but this week we are looking at one that is more focused on when you eat. In this week's episode, we dive into where the tradition of fasting first originated, how it is being utilized today, who it is right for and who should avoid this. Spoiler alert: if it’s stressful, it’s not wellness!

S3E2: TikTok trends: real or fake? May 08, 2023

Tiktok has created a whole new world to gather wellness information. Over the past few years we have fielded hundreds of clien questions, so we are opening up the dialogue and breaking down the most askeda about tiktok trends. Curious if carrot salad can balance your hormones, if an orange peel is key to digestion or if seed cycling is right for you? We are breaking it all down in this episode.

S3E1: OMG Ozempic May 01, 2023

We figured it was time to address the envelope in the room. In today’s episode, we sat down and discuss Ozempic. We explain what it is, who it is meant for, what the side effects look like and what we have seen in practice. We discuss what this says for us about body image and debate whether or not celebrities should have to disclose use or should we all just leave them alone? This is one you do not want to miss!

S2E15: Is this diet culture or not? Aug 08, 2022

It’s trending to call things "diet culture", but today we're diving into what exactly is diet culture, and what isn't. Between getting salad dressing on the side, labeling food as good or bad, and those infamous GG crackers, we are tackling it all. The truth is, the why behind your choices is what matters most, and we're empowering you to choose what feels best in your own body so you never fall victim to diet culture. Enjoy our final episode of season 2!

S2E14: Navigating wellness & staying true to you with Samah Dada of @dadaeats Aug 01, 2022

Today we’re joined by the incredible Samah Dada of @dadaeats, who shares about her life as a cookbook author & Instagram personality, silver linings from her PCOS diagnosis, and how her Indian culture shaped her wellness experience & her career. Samah talks with us about her own self-love journey and what it’s like to not drink alcohol as a 20-something in NYC. It’s a juicy one and we hope you enjoy!

Follow Samah on Instagram @dadaeats and check out her incredible cookbook Love To Cook It. And make sure you cook with Samah on the Today Show’s #cooking.

Today’s episode is sponsored by:

way. way creates therapeutic audio tracks in your own voice, customized to your needs and goals. Use the discount code WELLNESSWAKEUP (all caps) for 10% off any track or pack at experienceway.com.
Eaton Hemp. Our favorite brand of omega-3 rich hemp seeds, organic CBD, and our favorite superfood chocolate! Use the discount code wellnesswakeup for 25% off your purchase.

S2E13: How to eat for yourself and the planet at the same time with Abby Cannon of @abbysfoodcourt Jul 25, 2022

We all know that we are supposed to eat vegetables, but have you ever thought about how the plastic around your string cheese or the coffee cup you grab each morning can affect you? We dive deep into sustainability with Abby Cannon, dietitian, lawyer & low-waste expert, as she teaches us how we can use nutrition to better ourselves and the planet.

Follow Abby on instagram @abbysfoodcourt and check out her website AbbysFoodCourt to become a client.

Today’s episode is sponsored by:

way. way creates therapeutic audio tracks in your own voice, customized to your needs and goals. Use the discount code WELLNESSWAKEUP (all caps) for 10% off any track or pack at experienceway.com!
Eaton Hemp. Our favorite brand of omega-3 rich hemp seeds, organic CBD, and our favorite superfood chocolate! Use the discount code wellnesswakeup for 25% off your purchase.

S2E12: AirPods, Sunshine and Biohacking with Ryan Carter of @livevitae Jul 18, 2022

Today we’re joined by Ryan Carter of @livevitae nutritionist, biohacker, and fantastic meme-maker. We chat with Ryan about circadian rhythm, the importance of getting into nature daily, the problem with AirPods & synthetic underwear, and Marissa’s feelings on eating bull testicles… trust us you want to listen in to this one!

Follow Ryan on Instagram @livevitae, and check out his website LiveVitae to become a client anywhere in the world.

Today’s episode is sponsored by:
way. way creates therapeutic audio tracks in your own voice, customized to your needs and goals. Use the discount code WELLNESSWAKEUP (all caps) for 10% off any track or pack at experienceway.com!
Eaton Hemp. Our favorite brand of omega-3 rich hemp seeds, organic CBD, and our favorite superfood chocolate! Use the discount code wellnesswakeup for 25% off your purchase.

S2E11: Listener Q+A Jul 11, 2022

As we come to halfway through our season, we're taking a pause and checking in with you to learn what you want to hear. We're answering all your questions from ColonBroom, to cooking oils, portion control, and much more.

S2E10: The Non-Nutrition Side of Wellness Jun 27, 2022

We love talking nutrition and food, but it’s one piece of your wellness puzzle. Today we’re talking about all the other puzzle pieces, from stress and sleep to taking your nature pills and cleaning up household chemicals.

S2E9: How to improve your gut health Jun 20, 2022

If you’re on the internet, you've likely been inundated with gut health trends (#guttok, anyone?), suggestions, and no no’s. This week we are answering all of your questions and breaking down the trends from bone broth to L-glutamine. We’re getting into what your gut & microbiome is, how it works and giving you some real-life tips to improve your overall gut health. Grab a pen & paper, this ep gets sciencey in the best way!

S2E8: New Solutions for Anxiety & Binge Eating with Jane Jourdan-Hunter, Co-founder & CEO of way @experienceway Jun 13, 2022

Today we have our brilliant friend Jane Jourdan-Hunter, Co-founder of way (experienceway.com), a therapeutic audio track experience, on with us to talk about new solutions for mental health & binge eating. We cover why Jane & her company are social media free, and learn about the use of psychedelics for anxiety & depression.

Check out way and use the code WELLNESSWAKEUP (all caps) for 10% off your first track or pack!

S2E7: Body Image: Summer Edition Jun 06, 2022

Between wearing less clothing, putting on swimsuits, and the constant chatter about getting your “summer body”, we’re here to cover all things body image during the warmer months. We talk about boundary setting and tips to feel confident on the beach, and most importantly, we’re here to remind you that all bodies are summer bodies.

S2E6: The truth about social media, mindfulness & motherhood with Lisa Hayim May 30, 2022

We invited our friend Lisa Hayim MS RD, mindfulness expert and truth-teller on to get real about the BTS of new motherhood, what the anti-diet movement misses, and the importance of taking social media breaks. Lisa offers us tons of tips & deep insights to “fork the noise”, both in our own heads and out in the world.
Find Lisa at @lisahayim and her podcast The Truthiest Life on all podcast platforms!

This episode is sponsored by way.
way creates therapeutic audio tracks in your own voice, customized to your needs and goals. Use the discount code WELLNESSWAKEUP (all caps) for 10% off any track or pack at experienceway.com!

S2E5: All About Alcohol May 24, 2022

There is a lot of confusion about alcohol. From "hair of the dog", "red wine is good for you" to "alcohol is poison" we are breaking it down and empowering you with the facts. Plus - if you do go for a drink - we are teaching you how to minimize the damage.

S2E4: An anti-diet approach with dietitian Brenna O’Malley of The Wellful May 16, 2022

We sit down with Brenna O'Malley, anti-diet dietitian and creator of Instagram's most relatable diet culture memes via the Wellful. We talk through all things diet culture, how to find the balance between listening to your body and honoring health & the role social media plays in our overall well-being.

Find Brenna @thewellful on IG or on her website.

This episode is sponsored by way.
way creates therapeutic audio tracks in your own voice, customized to your needs and goals. Use the discount code WELLNESSWAKEUP (all caps) for 10% off any track or pack at experienceway.com!

S2E3: All we know about food & mood May 09, 2022

We know food affects our physical health, but in this episode, we're diving into how it affects our mental health. From turmeric to chocolate, we are taking you through everything we know about eating to boost our mood, and what to cut back on for anxiety & depression.

This episode is sponsored by Indigo’s Week of Wellness. To sign up for our May WOW Week, head to indigowellnessgroup.com and use the code wellnesswakeup for 10% off.

S2E2: What a doctor’s visit should really feel like feat. Dr. Katie May 02, 2022

We sit down with Dr. Katie - an integrative medicine MD who is bridging the gap between standard western medicine and holistic care. We tackle inflammation, women’s health and small tidbits for a balanced life.

Find Dr. Katie on her website and instagram @doctorkatie
And check out her book, Plants First.

This episode is sponsored by way.
way creates therapeutic audio tracks in your own voice, customized to your needs and goals. Use the discount code WELLNESSWAKEUP (all caps) for 10% off any track or pack at experienceway.com!

S2E1: WTF is the deal with carbs? Apr 25, 2022

Welcome back! We know, carbs are confusing. Between advice to go keto or to go totally plant-based, we’re helping you find the truth in all the noise and giving you tips for managing your glucose.

This episode is sponsored by Uzza Skincare. Use the code wellnesswakeup15 for 15% off your first order.

Check out Uzza Skincare | Let your skin speak up.

Follow @uzzaskincare on instagram
Follow your cohosts: @carolynbrownie & @mpmnutrition

EP 15: Living a healthy life while balancing your social life Mar 07, 2022

We love morning routines & homemade dinners, but what about when you have a week of dinners out or lots of travel? In our final episode of season 1, we’re sharing all our social life secrets from restaurant meals to airplane and jet-lag tips. Thank you for listening in to Season 1 of the Wellness Wake-Up, we will see you soon!

EP 14: What Supplements Should I Take? Feb 28, 2022

Supplements are everywhere nowadays, so much so that many of us are inundated with information on what to take. We are telling you our take on supplements (spoiler alert: food first), which ones we like, & sharing some brands we love.

EP 13: The Weight Loss Episode Feb 14, 2022

Today we’re addressing the surprisingly taboo topic of weight loss. We’re sharing our individual thoughts on it, recommendations if weight loss is a goal, and who it is and isn’t for. Most importantly, we discuss how to gauge our health & wellness beyond our weight.

EP 12: How do I improve my body image? Feb 07, 2022

Body image isn’t about your body at all. In this episode, we break down how media, parents, and friends all impact what we see when we look in the mirror. We cover the body positivity movement, separating self-worth from your looks, and healthy ways to improve your body image.

EP 11: How Do I Stop Binge Eating? Jan 31, 2022

Do you find yourself in the binge-restrict-binge cycle? Do you binge-drink and then binge-eat, or eat obsessively healthy on weekdays, and then go off the rails on weekends? In this episode, we’re breaking down the common reasons for binges and giving you real-life stories and actionable steps.

EP 10: A Sneak Peek Into Our Grocery Staples Jan 24, 2022

Ever wondered what nutritionists keep their homes stocked with? Take a look inside our pantries, fridges & freezers to learn the things we always have on hand to make healthy eating easy! From marinara sauce to Greek yogurt, we are covering it all.

EP 9: Should I throw out my scale? Jan 17, 2022

What’s your relationship to the scale like? In today’s episode we discuss our own personal scale stories and talk about the problems with weighing yourself daily, the non-scale wins we use with clients, and also who may benefit from the scale.

EP 8: Answering Your Questions Jan 10, 2022

Today’s episode is speed dating, but for your wellness questions! We take listener questions on everything from sparkling water and kombucha to the new Lumen app and intermittent fasting, and give you a quick takeaway.

EP 7: New Year, New Mindset Dec 27, 2021

Say goodbye to new year, new you. Instead, we want to empower you to learn from the past and make changes that will actually stick. We are talking through some new ways to level up your new year’s intentions and teaching you how to set goals and change habits for good.

EP 6: WTF is Mindful Eating? Dec 20, 2021

Today we’re introducing you to modern mindful eating. Learn how to use this judgement-free philosophy to honor your body’s inner wisdom combined with nutrition knowledge to feel like your best self during the holidays and any time of year.

EP 5: 9 (10?) Nutritionist Pet Peeves Dec 13, 2021

“Organic” fish, low calorie foods, bringing your own food to a restaurant, keto water & many other things that make us cringe as nutritionists.

EP 4: The Immune Boosters You Need Dec 06, 2021

As the weather gets colder, we are all looking for ways to keep our immune system in tip-top shape to fight off whatever comes our way this winter! In this conversation, we review foods, supplements, and self-care techniques that will ensure your body is ready.

EP 3: The Truth About Fad Diets Nov 29, 2021

Keto? Vegan? Whole30? Paleo? WW? We break down our thoughts on the top fad diets we see people hopping on and off. Plus keep listening to learn about why we want you to add some mushrooms to your diet!

EP 2: Healthy Happy Holiday Nov 22, 2021

Holidays are filled with temptations and can make your wellness goals a bit challenging. We are giving you one extra bonus episode this week where we run through how to handle the holidays before, during and after the main event. Listen to this to feel your best come Jan 1st!

EP 1: 5 Wellness tips you haven’t already heard Nov 22, 2021

Yeah, we have all heard to eat more vegetables and drink more water, but we are kicking this off by running you through our top 5 tips that might not be as intuitive. Hint: it’s not just about food!

EP 0: Welcome to Wellness Wake Up Nov 18, 2021

Welcome to The Wellness Wake Up podcast! Meet your hosts, Carolyn Brown MS RD, co-founder of Indigo Wellness Group, and Marissa Meshulam MS RD, founder of MPM nutrition, and get a taste of what you can expect when you wake up with us here every Monday morning.

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