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:

Does Wanting to Improve Mean You Weren't Good Enough to Start Out? Jan 05, 2021

Show notes

This episode covers:

A study revealing the three factors proven to increase mental health
A product recommendation for a snack I've recently rediscovered
How to get motivated to improve your health without thinking you were not good enough to start with
Two Q and As on raw vs cooked veggies and where to find turnip fries

Links I mentioned during this episode:

Sleep, Exercise, and Diet for Mental Health and Well-Being: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.579205/full
Article about study: https://www.sciencedaily.com/releases/2020/12/201216094647.htm
Olive packets: http://amzn.to/2ak9aDR
Blog post on getting motivated to improve your health without thinking you were not good enough to start with: https://www.thelyonsshare.org/?p=21216
Color Up: https://www.thelyonsshare.org/colorup/
Self-Compassion book: https://amzn.to/2M7yPF9
Love Yourself Like Your Life Depends on It book: https://amzn.to/2FUksO6
Good Morning I Love You book: https://amzn.to/2Wurlii
What to Say When You Talk to Yourself book: http://amzn.to/2vx1BTm
Turnip fries: https://www.aspicyperspective.com/baked-turnip-fries-airfryer/
Cooking oils blog post: https://www.thelyonsshare.org/2018/04/16/what-is-the-healthiest-type-of-oil/
How to improve sleep naturally: https://www.thelyonsshare.org/2018/10/09/how-to-improve-sleep-naturally/

How to take action after listening to this episode:

If you're looking for a jumpstart that is customized, balanced, effective, and surrounded by a group of positive and encouraging peers, Color Up! is for you! If you have any questions, head over to the Color Up! page https://www.thelyonsshare.org/colorup/, or shoot me an email: megan@thelyonsshare.org. Sign-ups END Friday, so don't miss your chance to start 2021 in the most balanced, positive, healthy way possible, by learning how to fuel your body well.
Love yourself enough to want the best for yourself in 2021! Use the tools from this episode to reframe your negative thoughts.

Let's Get It! Setting 2021 Goals that Inspire and Motivate You Every Day of the Year Dec 29, 2020

Show notes

This episode covers:

A study on why some people don't lost the expected weight from exercise
A product recommendation for a monk fruit sweetened latte
How to set your 2021 goals
Two Q and As giving you tips for resetting your body after an unhealthy meal and the benefits of strength training for women

Links I mentioned during this episode:

Exercise and weight loss manuscript: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3696411/
Lakanto matcha latte: http://amzn.to/2wK9PX6
Blog post on how to set yearly goals: https://www.thelyonsshare.org/?p=21165
Color Up! link: https://www.thelyonsshare.org/colorup/
Pepper Planner: https://www.thelyonsshare.org/product/pepper-planner/

How to take action after listening to this episode:

I promise, no matter what everyone is saying, you don’t need a diet that will make you feel badly about yourself. You don’t need to starve yourself, or do 8 hours of cardio per day. You don’t need to outlaw your favorite food groups!
All you need is a plan that is fun, flexible, customized to YOU. You need some guidance and education on what foods truly FUEL your body. And a little encouragement with a crazy supportive group of people working alongside you sure doesn’t hurt!
Intrigued? Learn more about Color Up! at the link in the show notes!
Share one of your 2021 goals with me via DM or answer the comment box on my Instagram if you listen to this today. I'll choose 3 people to send PEPPER Planners to help them achieve their goals in 2021!

What Just Happened? Reviewing Your Progress on 2020 Goals Dec 22, 2020

Show notes

This episode covers:

A study on the surprising foods that may protect against Alzheimer's disease
A product recommendation for one of my favorite snacks
How to review your progress on yearly goals (even in a strange year)
Two Q and As on when to drink water throughout the day and my thoughts on snacking

Links I mentioned during this episode:

Study on foods protecting against Alzheimer's: https://content.iospress.com/articles/journal-of-alzheimers-disease/jad201058
Article about above study: https://www.sciencedaily.com/releases/2020/12/201210145850.htm
Activated pili nuts: https://amzn.to/2WleYUI
Blog post on reviewing your progress on yearly goals: https://www.thelyonsshare.org/?p=21146
20 Healthy Snacks: https://www.thelyonsshare.org/2019/04/09/20-healthy-snack-ideas/

How to take action after listening to this episode:

Reflect on your goals and celebrate what you did achieve. Then forgive yourself for what you didn't and decide to remove the goal, revise the deadline, or revise the goal. Happy Holidays!

Tracking the ONE Thing that can Take Your Health to the Next Level Dec 15, 2020

Show notes

This episode covers:

A study and an article confirming the mental health benefits of exercising
A product recommendation that could make a GREAT holiday gift
How to track your health goals
Two Q and As giving you soup recommendations and info for my next Color Up program

Links I mentioned during this episode:

Atlantic article on happiness in the pandemic and sedentary lifestyles: https://www.theatlantic.com/family/archive/2020/11/sedentary-pandemic-life-happiness/617142/
BMC study of fitness and mental health: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01782-9
Medical News Today article on above study: https://www.medicalnewstoday.com/articles/large-study-finds-clear-association-between-fitness-and-mental-health#A-clear-correlation
Headspace 1-year gift: https://www.headspace.com/buy/gift
Calm 1-year gift: https://www.calm.com/gift-card
Muse headband: https://amzn.to/2K8I5Yw
Blog post on the best metrics to track for your health: https://www.thelyonsshare.org/?p=21127
Fitbit Charge 3: https://amzn.to/2GQdMkZ
Oura ring: https://ouraring.com
20 Slow Cooker Recipes: https://www.thelyonsshare.org/2018/12/04/20-healthy-slow-cooker-recipes-i-love/
20 Instant Pot Recipes: https://www.thelyonsshare.org/2020/01/07/20-healthy-instant-pot-recipes/
Wild Zora soup: https://amzn.to/3gqNkz3
Kettle & Fire soup: https://amzn.to/33WFA2F
True Primal soup: https://amzn.to/3qGvi0w

How to take action after listening to this episode:

Figure out one metric to track, determine how you'll track it, gather any tools you need, and get tracking! Watch what you track improve!

How to Eat (and Enjoy!) Vegetables in the Winter Dec 08, 2020

Show notes

This episode covers:

A study about health goals and aging
A recommendation for my favorite secret store
How to eat and enjoy veggies during the winter
Two Q and As on the best ways to get folate and my experience with Amazon's Halo

Links I mentioned during this episode:

Weight loss in older individuals study: https://www.sciencedaily.com/releases/2020/11/201120113857.htm
Thrive Market discount 25% off first order: https://thrivemarket.com/web/membership/welcome?ccode=RAF25TM9&ccode_force=1&ref=UVlLTmd5blN5RE09&___store=default&utm_source=UserReferral&utm_medium=Link_RAF
Top 20 healthy foods from Thrive Market: https://www.thelyonsshare.org/2020/02/04/top-20-healthy-foods-from-thrive-market/
Blog post on how to eat and enjoy veggies during winter: https://www.thelyonsshare.org/?p=21092
Free seasonal produce guide: https://mailchi.mp/thelyonsshare/seasonalproduceguide
B complex supplement for folate: https://amzn.to/2KQex2k
Amazon Halo: https://amzn.to/3qjRRrK
My FitBit Charge 3: https://amzn.to/2GQdMkZ
My Oura ring: https://ouraring.com/

How to take action after listening to this episode:

Include 1 extra serving of veggies in your day, and tag me in your veggie-filled pictures on Instagram for me to cheer you on!

How to Make Your Health Goals Fun Dec 01, 2020

Show notes

This episode covers:

A study on memory and positivity
A product recommendation for environmentally friendly food storage
5 ways to make your health goals fun
Two listener Q and As on immunity boosting supplements and whether or not I eat grains

Links I mentioned during this episode:

Positive affect and memory decline study: https://journals.sagepub.com/doi/10.1177/0956797620953883
Article about positive affect study: https://www.sciencedaily.com/releases/2020/10/201029135501.htm
Stasher bags: https://amzn.to/3fwjs3F
Blog post on how to make your health goals fun: https://www.thelyonsshare.org/2020/11/30/10-ways-to-make-your-health-goals-fun/
Immune Boosting Blog Post: https://www.thelyonsshare.org/2018/11/13/how-to-boost-your-immune-system-naturally/
Vitamin D: http://amzn.to/2deleuf
Probiotic: https://amzn.to/2ZRqpmI
Four Sigmatic chaga products: http://www.foursigmatic.com with code LYONS for 10% off

How to take action after listening to this episode:

Think of 1 health goal you can achieve by end of this year, and figure out how to make it fun!

The Time for a Healthy Holiday Mindset is NOW! Nov 17, 2020

Show notes

This episode covers:

A study about the effects of inflammatory foods
A product recommendation for one of my favorite kombucha drinks
How to cultivate a healthy holiday mindset
Two Q and As giving you some of my favorite holiday side dishes and my opinion about Liquid I.V.

Links I mentioned during this episode:

Article describing inflammatory foods study: https://www.sciencedaily.com/releases/2020/11/201102142257.htm
American College of Cardiology inflammatory foods study: https://www.jacc.org/doi/10.1016/j.jacc.2020.09.535?_ga=2.117913289.1154976233.1605032466-680098435.1605032466
HummZero on Amazon: https://amzn.to/3kjjMDU
HummZero store locator: https://hummkombucha.com/find-humm/
FREE Healthy Holiday Swaps download: https://mailchi.mp/thelyonsshare/healthyholidayswaps
Blog post on healthy holiday mentality: https://www.thelyonsshare.org/2020/11/16/the-time-to-set-your-healthy-holiday-mindset-is-now/
Healthier green bean casserole recipe: https://www.thelyonsshare.org/2013/11/22/healthier-green-bean-casserole-healthy-thanksgiving-recipe-round-up/
Cranberry Maple Delicata Salad: https://www.thelyonsshare.org/2013/11/15/cranberry-maple-delicata-salad/
Holiday Brussels Sprouts and Acorn Squash Bake: https://www.thelyonsshare.org/2014/12/19/holiday-brussels-sprout-acorn-squash-bake/
Simple Roasted Root Vegetables: https://www.eatingbirdfood.com/roasted-root-vegetables/
Ultima Replenisher: http://amzn.to/2anqEkA

How to take action after listening to this episode:

Set your holiday mentality NOW. Write a physical note to yourself of 1-3 commitments you heard from today that you want to implement. Keep it somewhere that you'll see it regularly, so you can recommit continuously through the holidays!
Please share my FREE download for Healthy Holiday swaps on Instagram, and when you do it and tag @thelyonsshare, I'll donate $5 to a charity of your choice! Head to my Instagram https://www.instagram.com/thelyonsshare and view the "Holiday Swaps" highlight to copy your template!

The Importance of Rest Nov 10, 2020

Show notes

This episode covers:

A study comparing sugar sweetened beverages to artificially sweetened beverages
A product recommendation for my favorite cauliflower dip
How to rest your mind, body, and soul
Two Q and As giving you tips for reducing plastic use and for staying hydrated in the winter

Links I mentioned during this episode:

Artificially sweetened drinks vs sugar sweetened drinks study: https://www.jacc.org/doi/full/10.1016/j.jacc.2020.08.075.
Article on above study: https://www.tctmd.com/news/both-sugary-and-artificially-sweetened-drinks-linked-cvd.
Cauliflower dip at Kroger: https://www.kroger.com/p/simple-truth-plant-based-cilantro-with-jalapeno-cauliflower-dip/0001111004723
Cauliflower dip recipe: https://www.epicurious.com/recipes/food/views/creamy-cauliflower-dip
Blog post on burnout: https://www.thelyonsshare.org/2020/08/18/how-to-recover-from-burnout/
Blog post on tips to improve sleep naturally: https://www.thelyonsshare.org/2018/10/09/how-to-improve-sleep-naturally/
Stasher bags: https://amzn.to/2NJgvyy
Reusable produce bags: https://amzn.to/2Gu3hHg
Glass snapware: https://amzn.to/2MsHRIV
Electric tea kettle: https://amzn.to/3jUvIfc
Organic India Tulsi teas: http://www.organicindiausa.com code "Megan" for 15% off
Four Sigmatic Mushroom coffees and teas: http://www.foursigmatic.com code "LYONS" for 10% off

How to take action after listening to this episode:

Schedule in time to rest. Choose which needs most rest - your body, mind, or soul, and select one of the tips from that section that you want to try. Put it in your calendar to make it more likely that you will follow through! This is just as important as any other appointment!

How to Make Any Pinterest Recipe ACTUALLY Healthy Nov 03, 2020

Show notes

This episode covers:

A study exploring the benefits of low dose alcohol intake
Product recommendations for both nuts and trail mix that I'm loving
How to make any Pinterest recipe healthy
Two Q and A's about types of magnesium and how much alcohol is too much alcohol

Links I mentioned during this episode:

Aging study on benefits of alcohol: https://www.aging-us.com/article/103401/text
Study on alcohol post-workout: https://www.mdpi.com/2411-5142/4/3/41/htm
Barukas nuts: https://amzn.to/2J7bthn
Blog post on healthier swaps for recipes: https://www.thelyonsshare.org/2020/11/02/10-ways-to-make-any-pinterest-recipe-healthier/
Magnesium l-threonate that I take: https://amzn.to/2IpVXaV
Magnesium glycinate: https://amzn.to/2zyw0qf

How to take action after listening to this episode:

Take one recipe that you've made before or have been meaning to make, and apply 2-3 of the tips I shared on how to make it healthier. Make it again in the healthier way and let me know how it goes!

Spooky Facts about Sugar... and How to Find Hidden Sugar Oct 27, 2020

Show notes

This episode covers:

A study showing that exercise can lower the risk of all cause mortality
A product recommendation for my favorite dairy free creamer
Spooky facts about sugar
Two Q and A's giving you my thoughts on caffeine and Crystal Light

Links I mentioned during this episode:

Physical activity and all-cause mortality study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7328465/
Nutpods variety pack: https://amzn.to/3mi92Hp
Nutpods oatmilk creamer: https://amzn.to/3m49XL7
Lyons' Share Blog post on spooky facts about sugar: https://www.thelyonsshare.org/?p=20925
Lyons' Share blog post on finding added sugar on nutrition label: https://www.thelyonsshare.org/2018/01/23/find-sugar-on-nutrition-labels/
Lyons' Share blog post on hidden sources of added sugar: https://www.thelyonsshare.org/2017/09/05/dont-tricked-hidden-added-sugar/
Rao's marinara sauce: https://amzn.to/3kf9y8c
Tessemae's dressing: https://amzn.to/2TdPEic
No Cow bars: http://amzn.to/2edYeeo
Garden of Life Organic Fit bars: https://amzn.to/2TWZ7vF
Stevia water drops: http://amzn.to/2ffegpr

How to take action after listening to this episode:

Take note of all added sugar you consume in a day. Walk around with a post-it or use the notes on your phone and start tracking, and start to make a list of healthier substitutes you can find. If you want help, tag me on social media and I'll help you find a tasty substitute!