Unleash your inner power as a mom in this captivating episode! In today’s episode, we explore the world of mom health, the art of setting boundaries, and embracing self-care without the burden of mom guilt. Our special guest, Stephanie Uchima-Carney, an IIN Health Coach and Mom Wellness & Business Podcaster, shares her expert advice and actionable strategies to help you thrive as a mom while nurturing your own needs. Get ready to reclaim your vitality, find balance, and embrace a guilt-free approach to self-care.In This Episode:[00:48] Getting to know Stephanie[04:29 ] How to overcome “Mom guilt”?[07:13] How scheduling benefits a mother[08:46] S.W.I.M[14:05] Setting boundaries and relationships[18:56] The “STOP” method[24:41] How Stephanie defines “Work & life balance”?[27:22] Flowing through the seasons of lifeKey Takeaways:As moms, we need to prioritize boundaries and saying yes to things that we love to do and we're passionate about.Your morning routine sets the tone for the day, so personalize it to suit your needs and set yourself up for success based on what works best for you.Establishing boundaries as a mom is crucial for maintaining your well-being and ensuring a healthy balance between your needs and those of your family.When you are feeling overwhelmed and don’t know what to do, remember “S.T.O.P.” Always know how to say “No”. Book your free discovery callhttps://p.bttr.to/3JDLFXG Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd Stephanie Uchima-Carney links:Website: https://www.stephanieuchima.comInstagram: @stephanieuchimaFacebook: https://www.facebook.com/StephanieUchima/Youtube: https://www.youtube.com/channel/UCpcQ8rziN30Bjs9cG60mkxATwitter: @StephanieUchima🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Get ready to buckle up, because, in this bite-sized episode, we've got the fantastic Dr. Erin Appleton joining us as our special guest! Brace yourself for a deep dive into the fascinating world of infant feeding and fourth-trimester care. Whether you're rocking a baby bump or about to embark on this crazy adventure, this episode is an absolute must-listen-to level up your mommy game!In This Episode:[00:00] Get the message out there! [03:41] Who is Dr. Erin Appleton?[05:54] Breast is best [08:29] How to get out of “Fight or Flight”? [12’22] When do I start planning?[14:33] Postpartum and anxietyKey Takeaways:If you’re expecting a little one soon, it is best to prepare all the support set up before birth so that you can know if you need additional care and understanding.Feeding the baby is just as important as the mother’s physical and mental health. It is a key component for a healthy and vibrant family.New mothers should screen themselves for mental health. Self-assessment using the Edinburgh postnatal depression score is a good start.Dr. Erin Appleton links:Facebook: https://www.facebook.com/breastfeeding.md/Instagram: https://www.instagram.com/breastfeeding.md/?hl=enTikTok: https://www.tiktok.com/@breastfeeding.mdhttps://www.nurturefeeding.com/erinBook your free discovery callhttps://p.bttr.to/3JDLFXG Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd 🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Are you expecting a little one soon? Or maybe you just had one but sometimes you feel like you cannot get your mind to be as sharp as it used to? In this episode we are going to talk about something mothers or mom-to-be’s can relate to. We are talking about “Mom Brain”. Join us as we explore what exactly Mom Brain is, why it happens, and most importantly, discover practical strategies to reclaim your brain's full capacity. Get ready for a fun and enlightening conversation as we share tips, tricks, and hilarious stories to help you navigate the journey of motherhood with your mental superpowers intact. So, sit back, relax, and let's embark on a delightful adventure to conquer Mom Brain together!In This Episode:[02:23] “Mom Brain”, "Mommy Brain”, “Pregnancy Brain” What is it? [05:35] The power of sleep, nutrition and movement [09:04] Building a baby from scratch[10:10] How fatty acids support your cognitive brain function[13:46] Unveiling the enchanting powers of Lion’s ManeKey Takeaways:It's always important to consult with a professional when making drastic lifestyle changes such as diet, exercise and self-care.You need to be mindful of what you put in your body. Nutrient-dense food and overall healthy eating habits will help you to feel and think your best.Make sure you have a dosing strategy to make sure you get enough nutrients needed for the body. Not too much, not any less.Prioritizing self-care and finding moments of relaxation can help recharge and enhance cognitive function.Supplementing during pregnancy and postpartum offers numerous benefits for both the baby and the mother, supporting their overall health and well-being during this critical phase of life.Book your free discovery callhttps://p.bttr.to/3JDLFXG Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd Learn more about how I can help you feel your best: laurenhunglernd.com 🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

We're diving into the world of parenting and tackling the challenge of getting our little ones to eat healthier. In this episode, we've got four tips lined up to make mealtime a breeze. From keeping our cool and avoiding meltdowns, to the power of modeling and creating a variety of healthy options, we've got you covered. Join us as we talk about how to turn mealtimes into a fun and nourishing experience for the whole family. It's time to make food battles a thing of the past and embrace a healthier lifestyle, one bite at a time!In This Episode:[01:22] The challenges of changing your child’s diet[06:12] The power of modeling[08:24] Different ways to get your kids involved in food preparation[11:56] Making food FUN![15:23] The attitude of gratitude[17:02] Consistency over anything elseKey Takeaways:Focus on adding nutritious foods first rather than solely removing the ones they enjoy. This encourages a positive and open mindset towards new foods.Maintain a neutral approach towards food, avoiding using it as a reward or punishment, and instead emphasizing the enjoyment and nourishment it provides.Involving your kids in meal preparation fosters a sense of pride, responsibility, and excitement about the food they consume, creating a positive and enjoyable dining experience for the whole family.Consistency is key when it comes to establishing healthy eating habits and routines for kids, providing stability, and fostering a positive relationship with food.Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd Learn more about how I can help you feel your best: laurenhunglernd.comLet’s work together! Click here to sign up for a masterclass, register for an online program, book a consultation, and more.🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Today's episode is all about part three of our "Know Your Labs" series, and we're talking about the top five tests that all exhausted moms and women need to know. We'll cover topics like metabolic flexibility, the essential lab tests you need to take to know where you stand, and how to make sense of your lab results. Trust us, sis, understanding what's going on in your body is key to feeling your best. And if you're craving more, don't forget to check out our five-day "Know Your Labs" challenge for a deep dive into all the juicy details of optimizing your health through lab testing.In This Episode:[02:32] The science behind your metabolism[05:02] Benefits of blood sugar & glucose testing[07:29] The role of insulin in regulating blood sugar levels[10:59] Understanding insulin sensitivity & insensitivity[12:58] Using your HOMA-IR score to gain deeper understanding[14:14] The importance of diet and lab work[16:26] Symptoms of metabolic inflexibilityKey Takeaways:Knowing what's happening with your body can provide a better path for support and treatment strategies.Carbs are pretty important for our bodies. When we eat them, they go from our gut into our bloodstream and then spread the sugar/carbs to different body parts. Like to get pumped up for exercise or for our brain to get through tasks like taxes.Eating too many carbs without enough protein, fiber, or healthy fats can make blood sugar and insulin levels high. This imbalance can cause instability in blood  sugar levels and lead to higher insulin levels over time.Over time, if our cells are constantly bombarded with high levels of insulin, they can become insensitive to it, leading to insulin insensitivity and potentially type 2 diabetes.If you feel exhausted after a meal, it may mean that you have Metabolic Inflexibility.Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd Learn more about how I can help you feel your best: laurenhunglernd.com 🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Hey there exhausted ladies, welcome back to another episode of our "Know Your Labs" series! Today we're diving into part two and I'm spilling the tea on the top five labs that every tired mom and woman should know.We're getting real cozy with the thyroid today and exploring the connection it has to our energy levels. Trust me, this little gland has a big job and when she's not happy, neither are we! So grab your favorite cozy blanket, a cup of tea, and get ready to learn all about the power of your thyroid!In This Episode:[02:30] Identifying sure signs of thyroid dysfunction[04:09] How do we test for under functioning thyroid?[06:46] Factors affecting your thyroid function[08:12] How your thyroid gland communicates with the other systems in your body[11:19] What are Hashimotos? How does it happen?[12:49] The connection between Stress and Reverse T3[14:04] Benefits of getting your thyroid to a healthy state[16:57] How often should you get tested?Key Takeaways:When the thyroid gland is not producing enough thyroid hormone, the body's metabolism can slow down, leading to feelings of sluggishness and fatigue.Stubborn weight that won't budge despite diet and exercise may be a sign of thyroid dysfunction.Your body's ability to digest and absorb nutrients and minerals is greatly impacted by the function of your thyroid gland.Endocrinology is essentially the intricate conversation and communication taking place within your body, where hormones act as the messengers delivering important signals.When we run a thyroid panel test, we can get the scoop on how your thyroid is doing and offer the support you need to feel amazing.🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Get ready to dig deep and feel empowered! Today's episode is just the beginning of a kick-ass part series where we're diving into the essential labs that all tired, exhausted women should know about. In this bite-sized episode, we'll break down the difference between pathological and functional lab testing, clue you in on signs and symptoms to look out for, and spill the beans on three distinct tests you NEED to know if you're feeling sluggish. Get ready to take control of your health and feel like a badass boss  babe!In This Episode:[01:26] Benefits of being proactive with lab testing[04:24] Pathological vs. Functional Lab testing[05:32] Looking beyond what is considered the “normal range”[07:46] How often should you run labs?[10:16] Ferritin and long-term Iron storage[13:48] B12 and how it affects your energy[16:16] Vitamin D: The Sunshine Vitamin[20:48] The Nutrition TrifectaKey Takeaways:Lab testing can provide a wealth of information and context to help understand your health and symptoms better.Knowing your general blood work metrics is an important benchmark for individuals to understand their overall health status.“Normal” lab ranges are based on a large population sample and can include undiagnosed individuals, leading to skewed results. If you feel like something is wrong or you're not feeling your usual self, it may be a sign that you should consider getting tested.Before supplementing minerals and vitamins, it's crucial to conduct lab testing to determine the starting point and ensure that we don't supplement unnecessarily.🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Hey ladies, in this episode, we chatted about something super important - endocrine disruptors!  These sneaky chemicals found in everyday products can totally mess with our hormones, from our adrenal glands to our thyroid and even sex hormones. Yikes! But don't worry, we also shared some tips on how to reduce our exposure to these disruptors and support happier hormones. Who doesn't want that, right? So let's take a closer look at the products we use daily and start minimizing our contact with these pesky chemicals. Our bodies will thank us for it!In This Episode:[01:11] Change can be overwhelming.[03:10] Where do you even begin?[04:50] Defining Endocrine Disruptors.[07:00] Daily items that contain Endocrine Disruptors.[08:39] Chemicals in fragrances to know.[09:58] Avoiding items with flame retardant chemicals[10:29] Be mindful of Triclosan.[11:56] Which items do you get rid of first?[13:31] The top 5 items I purged initially.Key Takeaways:The chemicals in the products we use and come in contact with can disrupt the production of hormones in organs such as the thyroid, adrenal glands, ovaries, and sex hormones.BPA is a major endocrine disruptor that we need to be aware of and actively work towards minimizing or eliminating its use in our daily routines.Basically, if something has a super strong scent, it's probably not good for you, your kids, or the environment.When you're buying stuff for yourself or your house, it's a good idea to think about how it might affect your body and try to pick things that are better for the environment.Investing in glass or non-stainless steel containers can help prevent the leaching of plastics and chemicals.Links:Book your free meet & greethttps://p.bttr.to/3JDLFXG Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Hey, ladies! Sometimes life can feel like a never-ending cycle of stress and anxiety. It can be hard to find ways to relax and unwind, especially when you're always on the go.Stress can manifest both mentally and physically and chronic stress can seriously impact your long-term physical and mental health, which is not cool. So get ready to slow down and tune in because today's episode is all about taking a break from the hustle and bustle and learning how your "go, go, go" lifestyle may be messing with your body. We'll be discussing the surprising ways stress can impact your body, from your mood to your menstrual cycle, and giving you the lowdown on how to take charge of your hormones and feel like a rockstar. So grab a cup of tea and join us for this essential chat!In This Episode:[01:13] The science behind “Stress”.[03:47] What a balanced nervous system looks like.[05:06] Recognizing physical stressors.[07:19] Finding the sweet spot.[10:07] The power of breath.[12:31] Self-care isn’t selfish.[15:00] Ground yourself with Adaptogens.[19:48] Get to know GABA.[21:32] To sum it all up.Key Takeaways:Think of your body like a seesaw - the sympathetic nervous system tips it up with excitement, while the parasympathetic nervous system tips it back down to calmness. A balanced seesaw can be great for the body, as it allows us to experience the positive effects of both systems.When you’re in a constant “go, go, go” phase, it starts to affect other systems like your menstrual cycle, thyroid health, and digestive systems, among others.Practicing deep breathing daily can be beneficial in reducing stress, promoting relaxation, reducing tension and anxiety, and slowing down heart rate and breathing.Compiling a "Micro-happy" list can help you achieve a relaxed and restful state during the day by engaging in activities such as hobbies or reading a chapter of a book.As women and mothers, it's crucial to prioritize support for our bodies and avoid constantly pushing ourselves to the limit, despite societal pressure to always be on the go.Links:Book your free meet & greethttps://p.bttr.to/3JDLFXG Let’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd 🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].

Do you have a secret stash of Cadbury mini eggs or shortbread cookies hidden where the kids and hubby can’t find them? Do you find yourself dipping into the bag two… three… even four times a day?So many of us reach for sugary pastries, chocolate bars, and other sweet treats throughout the day, then wind up feeling guilty or ashamed. We have this idea that we’re self-sabotaging or that we have no willpower — that’s it’s all OUR fault that we ate the whole bag.While willpower may play a small supporting role in the mysterious case of the missing mini eggs, there are MANY other factors that can impact your cravings and lead to an addiction to sugar — from biochemistry to hormones to physiology. The good news? Each of these factors is under your control!In this episode of The Healthy AF Mom Show, we’re going to explore exactly why sugar feels SOOO addictive… and the simple, natural, can-do strategies that will help you increase your feel-good neurotransmitter dopamine WITHOUT reaching for those doughnuts.Let’s get started! Hit play to learn: 7 reasons why you are craving sugar (that have NOTHING to do with willpower!) How to balance your macronutrients in a way that reduces those pesky mid-morning muffin cravingsWhat you can do at bedtime tonight that will cut tomorrow’s cravings WAY downTimestamps:00:05  Intro01:15  Beyond willpower03:40  Sugar addiction05:17  Balancing your diet06:42  Getting better sleep07:29  Managing your stress09:58  Managing your metabolism11:40  Getting enough fiber12:40  Drinking more water13:13  Get that dopamine flowing15:13  ConclusionLet’s connect!Facebook: Healthy AF* Instagram: @dr.lauren.nd TikTok: @dr.lauren.nd YouTube: https://www.youtube.com/channel/UC6ChBmu2-3hE1tadKh5roYA Learn more about how I can help you feel your best: laurenhunglernd.com Book a Discovery Call: https://p.bttr.to/3JDLFXGThe 14-Day Body Reboot Program (Use code: HEALTHYAF15 for 15% off): http://bit.ly/3XGdP7u🙌 JOIN A FREE CHALLENGE: 1. Slay All Day Smoothie Challenge: http://bit.ly/3IvhIbd 2. Get Hella Hydrated Challenge: http://bit.ly/3IdEZwQ 3. Snack Smart Challenge: http://bit.ly/3YWOUxC 4. Know Your Labs Challenge: http://bit.ly/412p64Z — We're always on the lookout for health and wellness experts who have a LOT to say about holistic medicine and women’s health. Got some great tips and info for frazzled moms? Fill out the contact form and let’s talk about it!: http://bit.ly/3kcs5XV For any questions re: show management, sponsorship, and affiliate opportunities, or to join our network of health-focused shows, please contact Nicole at Brand Better Podcasts: [email protected].