Wellness Your Way with Dr. Megan Lyons

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Health & Fitness
**Wellness Your Way with Dr. Megan Lyons**

Dr. Megan Lyons, Harvard graduate and management consultant turned Doctor of Clinical Nutrition and owner of The Lyons’ Share Wellness, brings you Wellness Your Way. Each week, she offers tips and tricks to get physically, emotionally, and mentally healthier in YOUR way. Wellness Your Way delivers the best takeaways from thousands of individual clients, and sets you on your unique path to feeling your very best. From reviews of cutting-edge health studies to deep dives on strategies to combat chronic disease, the show offers tactical strategies YOU can use to improve your health, happiness, and quality of life. So grab a mug of tea or lace up your walking shoes; let’s dive in!

Latest Episodes:

Eating for Brain Health: Nutrition and Lifestyle Tips for Mental Clarity and Long-Term Brain Health Jun 08, 2021

Show notes

This episode covers:

A study on a drink that promotes weight loss
A product recommendation for a pasta substitute that you probably haven't tried
Tips for improving your brain health through nutrition and lifestyle
Two Q and As on cholesterol and protein bars

Links I mentioned during this episode:

Study on water and weight loss: https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00264-8/fulltext
Palmini pasta: https://amzn.to/2O1xz4M
Blog post on how to improve brain health with nutrition and lifestyle: https://www.thelyonsshare.org/?p=21811
How to lower cholesterol naturally: https://www.thelyonsshare.org/2018/09/11/how-to-lower-cholesterol-naturally-if-you-really-even-need-to/
Podcast on blood sugar balance: https://podcasts.apple.com/us/podcast/all-about-blood-sugar-what-i-learned-from-wearing-continuous/id1531030448?i=1000511331654
No Cow bars: http://amzn.to/2edYeeo
Garden of Life Organic Fit bars: https://amzn.to/2TWZ7vF
Genius Foods book: https://amzn.to/2KQJ4sW
Brain Maker book: https://amzn.to/2TlPYPj
Food: What the Heck Should I Eat book: https://amzn.to/2liMWXN

How to take action after listening to this episode:

Think about one step you can take to improve your brain health. Set a calendar reminder to do this thing every day this week. See how you feel, and let me know!

Travel Without Throwing in the Towel on your Health Goals: Top Tips to Stay Healthy While Traveling May 25, 2021

Show notes

This episode covers:

A study regarding colorectal cancer and lifestyle
A product recommendation for my favorite shoes to work out in
My top tips for staying healthy while traveling
Two Q and As on fasted workouts and cereal

Links I mentioned during this episode:

Study on colorectal cancer and lifestyle interventions: https://academic.oup.com/ajcn/article-abstract/113/4/810/6155851?redirectedFrom=fulltext
Article describing colorectal cancer study: https://www.sciencedaily.com/releases/2021/05/210515091110.htm
ON running and workout shoes: https://amzn.to/3fvJtR1
Blog post on staying healthy while traveling: https://www.thelyonsshare.org/?p=21778
Blood sugar stability blog post: https://www.thelyonsshare.org/2021/03/01/how-to-keep-your-blood-sugar-stable-what-i-learned-from-wearing-a-continuous-glucose-monitor/
Kion aminos supplement for fasted workouts: https://shareasale.com/r.cfm?b=1322190&u=1104015&m=79585&urllink=&afftrack=0
Catalina Crunch cereal: https://amzn.to/3wlkKGb

How to take action after listening to this episode:

Whether you'll be traveling now or a year from now, take a moment to make a plan for what you will do for that trip. Visualizing it now makes it more likely to happen in the future!

How to Improve Negative Self-Talk May 18, 2021

Show notes

This episode covers:

A study showing the benefits of mushrooms
A recommendation for one of my favorite ways to drink your mushrooms without tasting them
All about how to improve negative self-talk
Two Q and As on exercising in rainy weather and pickles

Links I mentioned during this episode:

Study on mushrooms and cancer: https://academic.oup.com/advances/advance-article-abstract/doi/10.1093/advances/nmab015/6174025?redirectedFrom=fulltext
Article on the mushroom study: https://www.sciencedaily.com/releases/2021/04/210421200133.htm
Four Sigmatic (Discount code LYONS): https://us.foursigmatic.com/
How to improve self-talk: https://www.thelyonsshare.org/2018/10/30/how-to-improve-self-talk/
How to write affirmations (and a few to choose from): https://www.thelyonsshare.org/2018/10/16/how-to-write-affirmations/
Good Morning, I Love You book: https://amzn.to/2Wurlii
Love Yourself Like Your LIfe Depends On It book: https://amzn.to/2FUksO6
Bubbie's pickles: https://bubbies.com/products

How to take action after listening to this episode:

Name the negative voice in your head. Have fun with it! Call him or her out as often as possible and see if you notice better feelings afterwards!

14 Critical Health Lessons (What I've Learned from 8,000 Hours of Coaching) May 11, 2021

Show notes

This episode covers:

A study revealing a potential benefit of eating chocolate (in moderation!)
A recommendation for a brand that makes snacks that are paleo, dairy-free, gluten-free, organic, mostly vegan, and delicious
14 of the biggest lessons I've learned through 8,000 hours of one-to-one coaching
Two Q and As on dairy and Modere collagen

Links I mentioned during this episode:

Cocoa and stress study: https://www.mdpi.com/2072-6643/13/4/1103
Article about study: https://www.sciencedaily.com/releases/2021/03/210331114734.htm
Hu Kitchen salty dark chocolate: https://amzn.to/3tnqw81
Blog post on the most important lessons I've learned through health coaching: https://www.thelyonsshare.org/?p=21747
Lyons' Share Health Coaching: https://www.thelyonsshare.org/health-coaching/
How to improve self-talk: https://www.thelyonsshare.org/2018/10/30/how-to-improve-self-talk/
Using "good" and "bad" relating to food choices: https://www.thelyonsshare.org/2018/04/30/making-health-choices/
Good Morning, I Love You book: : https://amzn.to/2Wurlii
Is dairy healthy? https://www.thelyonsshare.org/2018/09/25/is-dairy-healthy/
Collagen brand comparison and benefits: https://www.thelyonsshare.org/2018/02/28/top-7-benefits-collagen-protein/

How to take action after listening to this episode:

Examine how you're thinking about your health goals … is it detrimental or beneficial? Did you learn anything from my top lessons as a health coach that might apply to you? Commit to implementing that and let me know how your experience goes!

Is Fat Bad? Benefits of Fat & How Much to Eat Daily May 04, 2021

Show notes

This episode covers:

A study revealing patterns in what people order when they are out to eat with others
A product recommendation for a butter substitute
All about healthy fats
Two Q and As about calorie burn during workouts and what to do with old produce

Links I mentioned during this episode:

Healthful foods influence friends study: https://www.nature.com/articles/s41562-021-01103-x
Article about above study: https://www.sciencedaily.com/releases/2021/04/210422150341.htm
4th and Heart Ghee: https://amzn.to/3aI6u1N
Thrive Market discount: http://thrv.me/lyonsshare
Blog post on protein: https://www.thelyonsshare.org/2021/04/12/how-much-protein-do-you-need-and-the-benefits-of-protein/
Blog post on healthy fat: https://www.thelyonsshare.org/?p=21722
Podcast episode on blood sugar: https://podcasts.apple.com/us/podcast/all-about-blood-sugar-what-i-learned-from-wearing-continuous/id1531030448?i=1000511331654

How to take action after listening to this episode:

Assess your consumption of healthy fat and see where you can tweak to make you feel even better!

How to Reduce Waste and Stress in the Kitchen by Getting Creative Apr 27, 2021

Show notes

This episode covers:

A study about whether or not red meat actually causes problems
A product recommendation for a tool that has helped me to de-clutter
All about how to save time, money, and food in the kitchen
Two Q and As on green powders and yoga

Links I mentioned during this episode:

Is Red Meat Healthy? https://www.thelyonsshare.org/2014/04/18/red-meat-healthy-or-harmful/
Study on Mediterranean + Red Meat: https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa375/6214419
Article on above study: https://www.sciencedaily.com/releases/2021/04/210414154915.htm
Email roll up: http://unroll.me
Blog post on tips to be creative in the kitchen: https://www.thelyonsshare.org/2020/04/07/healthy-pantry-meals/
How to store vegetables: https://www.thelyonsshare.org/2018/08/01/how-to-store-vegetables/
Orgain Superfoods Greens Powder: https://amzn.to/3mUyPa7
Organifi: http://amzn.to/2xy3UGu
Yoga with Adriene: https://www.youtube.com/yogawithadriene

How to take action after listening to this episode:

Ask yourself if you're making the kitchen too complicated. Challenge yourself to make a list of things you already have in your fridge and your pantry and get creative with what you can make!

Oat milk? Almond milk? Soy milk? How to choose the healthiest non-dairy milk! Apr 20, 2021

Show notes

This episode covers:

A study revealing the best type of breakfast for reaching your health goals
A product recommendation for my new favorite seasoning
All about the different kinds of non-dairy milk
Two Q and As on lemon water and how to know when to take it easy

Links I mentioned during this episode:

Sugar dips after breakfast study: https://www.nature.com/articles/s42255-021-00383-x
Article about that study: https://www.sciencedaily.com/releases/2021/04/210412114802.htm
10 favorite savory breakfasts: https://www.thelyonsshare.org/2019/08/27/10-healthy-savory-breakfasts-you-can-make-in-advance/
How to stabilize your blood sugar: https://www.thelyonsshare.org/2021/03/01/how-to-keep-your-blood-sugar-stable-what-i-learned-from-wearing-a-continuous-glucose-monitor/
AIP Paleo Powder All-Purpose Seasoning: https://amzn.to/32b3yWJ
Blog post on non-dairy milk: https://www.thelyonsshare.org/?p=21676
Apple cider vinegar benefits: https://www.thelyonsshare.org/2014/10/10/drink-every-morning/

How to take action after listening to this episode:

If you have non-dairy milk at home, check out the ingredients and see what you think! If it could be better, commit to leveling up next time. If you haven't tried non-dairy milk, think about which option you'd like to try!

How Much Protein Do You Need? Apr 13, 2021

Show notes

This episode covers:

A study on the benefits of regular exercise and consuming veggies
A product recommendation for my favorite sunscreen
All about how much protein you need
Two Q and As on seasonal vegetables and intermittent fasting

Links I mentioned during this episode:

Exercise and nutrition benefits later in life study: https://www.sciencedaily.com/releases/2021/03/210331085852.htm
Cocokind sunscreen: https://www.cocokind.com/products/physical-sunscreen?variant=32249157877847
Blog post on protein: https://www.thelyonsshare.org/?p=21628
Lyons' Share free downloads, including seasonal produce guide: https://www.thelyonsshare.org/freedownloads/
Intermittent Fasting post: https://www.thelyonsshare.org/2019/11/19/is-intermittent-fasting-healthy/
Spring Shape Up with Dallas Grit Fitness: https://www.dallasgritfitness.com/shapeup.html
Kion Aminos: https://getkion.com/collections/see-all/products/kion-aminos-tablets?utm_source=shareasale&utm_medium=affiliate&utm_campaign=1715792&shareasale_affiliate_id=1104015&sscid=41k5_5ftmu
Seafood Watch: https://www.seafoodwatch.org/recommendations/download-consumer-guides
Active Stacks protein: http://activestacks.refr.cc/megan1
Megan Recommends: https://www.thelyonsshare.org/megan-recommends/

How to take action after listening to this episode:

Sign up for the Summer Shape Up! You can register now at www.dallasgritfitness.com/shapeup, and let me know if you have any questions! Spots WILL fill up, so head to www.dallasgritfitness.com/shapeup to register today!

How to Supercharge Your Morning Routine Apr 06, 2021

Show notes

This episode covers:

A study showing the benefits of consuming leafy green vegetables
A product recommendation for an affordable superfoods powder
How to create a morning routine that works for you
Two Q and As on natural remedies for allergies and how to get the most nutrients out of your veggies

Links I mentioned during this episode:

Leafy greens and muscles study: https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxaa415/6184158?redirectedFrom=fulltext
Article about above study: https://www.sciencedaily.com/releases/2021/03/210324132309.htm
Orgain Greens Powder: https://amzn.to/2Pd8Qyh
Morning Routine Blog post: https://www.thelyonsshare.org/2020/02/18/how-to-supercharge-your-morning-routine/
PEPPER Planner: https://www.thelyonsshare.org/product/pepper-planner/
Spring Shape Up with Dallas Grit Fitness: https://www.dallasgritfitness.com/shapeup.html

How to take action after listening to this episode:

Sign up for the Summer Shape Up! You can register now at www.dallasgritfitness.com/shapeup, and let me know if you have any questions! Spots WILL fill up, so head to www.dallasgritfitness.com/shapeup to register today!

How to Speed Up Muscle Recovery (and feel better in your workouts!) Mar 30, 2021

Show notes

This episode covers:

A study on the benefits and drawbacks of intermittent fasting
A product recommendation for something you can find in ANY grocery store
All about muscle recovery and ways to speed it up
Two Q and As on what time I go to sleep and the effects that different fruits have on my blood sugar

Links I mentioned during this episode:

Intermittent Fasting Benefits and Drawbacks: https://www.thelyonsshare.org/2019/11/19/is-intermittent-fasting-healthy/
Eating before 8:30am study: https://www.sciencedaily.com/releases/2021/03/210318091646.htm
Blog post on ways to speed up muscle recovery: https://www.thelyonsshare.org/?p=21545
Blood sugar management / what I learned from wearing a continuous glucose monitor: https://www.thelyonsshare.org/2021/03/01/how-to-keep-your-blood-sugar-stable-what-i-learned-from-wearing-a-continuous-glucose-monitor/
Skip the line and get a Levels CGM: https://levels.link/r/MOFJEARW
Kion essential amino acids: https://shareasale.com/r.cfm?b=1322190&u=1104015&m=79585&urllink=&afftrack=0
Turmeric: http://amzn.to/2aoFg1S

How to take action after listening to this episode:

Consider what you can do to increase your muscle recovery. If you're not exercising, pencil in 2-3 sessions for this week!

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