Hi friends! I have a brand new episode live and today I’m joined by a neurosurgeon with some AMAZING insights on brain health, spine health, and really just whole-body healing. Dr. Amir Vokshoor is a board-certified MD and Chief of Surgery at Providence Saint John’s Health Center in Santa Monica, and he specializes in minimally invasive spine surgery with a genuinely integrative, whole-body approach to brain and spine health. If you’ve ever dealt with back pain, are thinking about longevity, or just want to keep everything moving well as you get older, I think you’re going to love this one.

Here’s what we chat about:

• Why Dr. Vokshoor’s go-to tagline is “there’s no health without brain health” — and what that actually means for your daily life
• The three key areas of spinal mobility he recommends everyone work on (cervical, thoracic, lumbar – plus hips and ankles!)
• His simple daily movement routine for spinal health that takes just minutes and doesn’t require any equipment
• What minimally invasive spine surgery actually looks like
• How AI is changing his practice right now — including letting him actually touch his patients again during visits
• The promise and honest limitations of peptides
• Why chronic pain becomes a brain disease — and what that means for treatment

And so much more!!

203: Insights of a Neurosurgeon | Peptides, Minimally Invasive Surgery & the Holistic Approach to Healing with Dr. Amir Vokshoor

This episode is a great reminder that your brain health isn’t separate from the rest of your wellness. Whether you’re postmenopausal and thinking about bone health, dealing with chronic pain, or just want to move well a

Hi friends!

I have a brand new podcast episode live, and today I’m talking about something that is so close to my heart: Where our food actually comes from.

I’m joined by the incredible Jenni Harris, fifth-generation farmer and Director of Marketing at White Oak Pastures, a leading regenerative farm in Bluffton, Georgia. If you’ve ever stood in the grocery store aisle wondering what “regenerative” or “pasture-raised” actually means (and whether it’s worth it), this episode is going to answer ALL of that for you.

Here’s what we chat about:

• What regenerative agriculture actually means and why it goes beyond “sustainable”
• The three shifts (industrialized, commoditized, centralized) that changed farming for the worse and how White Oak Pastures is swinging the pendulum back
• Why animal welfare is about more than just being “cage-free” and what it really looks like to let animals express their instinctive behaviors
• How soil health connects directly to the nutrient density of your food
• Why White Oak Pastures gave up pesticides and chemical fertilizers and the wild story of how they started using them in the first place
• How grazing multiple species of livestock actually works as a natural alternative to chemicals
• The case for regional food systems and why your local farmer matters more than a big national brand
• How YOU can support regenerative farmers beyond just voting with your dollar

And so much more!!

This episode is a friendly reminder that eating well isn’t just about macros and calories, it’s also about knowing and trusting where your food comes from.

202: Regenerative Farming 101 | What’s Really in Your Meat, Animal Welfare & Why It Matters with Jenni Harris of White Oak Pastures

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Hi friends!

I have a brand new podcast episode live, and today I’m talking about one of my all-time favorite topics: sleep!

This is a solo episode where I’m walking you through the exact checklist I use with my own clients when we’re troubleshooting sleep. Because here’s the thing: when we fix sleep, so much else starts to fall into place. Digestion, hormones, mood, energy, body composition; it all connects back to how well you’re resting at night.

Whether you’re a new mom running on fumes, someone who wakes up at 1am and can’t fall back asleep, or just someone who never feels truly rested, this episode is for you.

201: Sleep Tips That Actually WORK | Morning Routines, Magnesium, Meal Timing & More

Here’s what we chat about:

• The power of morning sunlight and why getting outside first thing is a game-changer
• Why most people are taking the wrong type of magnesium — and what to look for instead
• How castor oil packs support your liver, calm your nervous system, and help shift your body into rest-and-digest mode
• The meal timing sweet spot that makes a noticeable difference in sleep quality
• Why alcohol before bed is sabotaging your deep sleep (and what to have instead)
• The connection between blood sugar dips and that dreaded 1–3am wake-up window
• How to manage stress and screen time before bed so your nervous system can actually wind down
• My honest take on unplugging the Wi-Fi router at night and keeping your phone off your body
• My current favorite sleep supplements — including one that gives me that warm, calm feeling without the hangover

And so much more!

Here’s what we chat about:

• Why chasing body composition while your body is screaming for help can actually slow healing

• The truth about exercise intolerance and why pushing harder isn’t always the answer

• The mistake of taking supplements without testing (and why more isn’t better)

• How probiotics and popular wellness products can backfire if your gut isn’t ready

• Why lab testing was a turning point in my healing (and why I wish I had done it sooner)

• Why cold plunging, fasting, caffeine, and red light therapy weren’t what my nervous system needed at the time

• How staying up all night G

Hi friends! I have a brand new podcast episode live, and today we’re diving into a topic that so many women are confused about but deeply affected by: perimenopause.

I’m joined by the amazing mother-daughter duo, Candace and Jess from Your Hormone Balance, and we’re breaking down what perimenopause actually is, why it can start earlier than most women expect, and how chronic stress and nervous system dysregulation play a huge role in hormone imbalances, fatigue, mood swings, weight gain, and more.

This episode is especially for you if you’re in your 30s or 40s, feeling “off” in your body, struggling with sleep, energy, anxiety, or changes in your cycle – and being told everything is “normal.”

Here’s what we chat about:

• What perimenopause really is (and why it’s an 8–10 year transition, not a single moment)

• The early signs of perimenopause, including changes in your cycle, mood, sleep, and energy

• Why progesterone is often the first hormone to decline — and how that impacts anxiety, PMS, and stress tolerance

• How chronic stress, overworking, under-eating, and people-pleasing disrupt ovulation and hormone balance

• The connection between nervous system dysregulation and symptoms like fatigue, brain fog, bloating, and low libido

• Why so many women are estrogen dominant — and how stress drives that imbalance

• The importance of hormone testing (and why symptoms alone don’t tell the full story)

• Simple, realistic nervous system practices to lower cortisol and support healing

• Breathwork techniques like the “physiological sigh” to calm anxiety in real time

• Read more