52 Healthy Habits

Episode 04: Cautionary BuzzwordsFood Label Myths, Health Trends, and What Ingredients Really MeanJOIN OUR EMAIL LIST HEREIn this episode of 52 Healthy Habits, we break down the most common health buzzwords found on food labels and explain why they often mislead even well-intentioned consumers. From natural and organic to plant-based, clean eating, and no added sugar, we explore how marketing language shapes food choices — and why understanding ingredient lists matters more than trusting the front of the package.We take a closer look at high fructose corn syrup (HFCS), including its history, why it became so widespread in processed foods, and how economic and agricultural policy — not health science — drove its rise. We also discuss how health trends repeat themselves every decade, often blaming or praising a single nutrient while ignoring balance, context, and long-term health outcomes.This episode emphasizes food label literacy, critical thinking around nutrition trends, and how to make informed choices without falling into extremes. We also highlight the importance of movement and Pilates for maintaining mobility, strength, and longevity, especially as we age.To round out the conversation, we discuss the role of plant-based diets, the difference between whole foods and ultra-processed products, the benefits of essential oils like tea tree oil, and how gardening and local food sources support overall wellness. This episode offers a grounded, practical approach to health that prioritizes education, awareness, and sustainable habits.

Episode 03: Inflammation & The BODYBefore we dive into the show notes - remember to follow us on social media!Facebook PageJoin our email list:Join HEREWhy your immune system, stress, gut, and nervous system are all talking to your brainInflammation is a word most of us associate with injury, swelling, or pain. But inflammation isn’t just something you see on the outside of the body — it’s a complex immune response that can quietly influence energy, mood, sleep, digestion, and mental health.In this episode, we peel back the layers of inflammation and explore how chronic, low-grade inflammation shows up in everyday life — often long before a diagnosis ever appears. We discuss how modern lifestyles, chronic stress, poor sleep, blood sugar swings, and ultra-processed foods keep the immune system activated, and why that matters for both physical and mental well-being.We also explore how inflammation affects the brain, including its role in anxiety, depression, brain fog, and emotional reactivity. Rather than framing these symptoms as personal failures or “mindset issues,” this episode reframes them as biological responses to ongoing stress signals.What we cover in this episode:What inflammation actually is (and what it’s not)The difference between acute inflammation and chronic, low-grade inflammationWhen and why “anti-inflammatory” became a focus in modern medicineHow food culture, stress, sleep deprivation, and sedentary lifestyles fuel inflammationThe connection between chronic stress, the nervous system, and immune activationHow fascia adapts to long-term stress and posture — and why movement can feel emotionalWhy practices like yoga and Pilates can trigger emotional release (without myths or misinformation)How inflammation impacts neurotransmitters, mood, and stress toleranceThe gut–brain–immune connection and why gut inflammation often shows up as mood symptoms firstPractical, realistic anti-inflammatory solutions that don’t require perfectionKey discussion highlights:Chronic stress is one of the strongest drivers of inflammation — even when life looks “fine”Fascia reflects long-term nervous system patterns, posture, and tension, not stored memoriesEmotional responses during movement often occur because the nervous system finally feels safe enough to processInflammation doesn’t just affect the body — it can change how the brain functionsMany mood symptoms are physiological signals, not personal shortcomingsAnti-inflammatory takeaways:Stabilize blood sugar with consistent meals, protein, and fiberProtect sleep like it’s a medical interventionMove daily with walking, Pilates, strength training, and mobilityBig takeaway:Inflammation is not just a physical issue — it’s a whole-body signal system that deeply affects the mind. Understanding inflammation helps shift the question from “What’s wrong with me?” to “What is my body responding to?”

Podcast: 52 Healthy HabitsHosts: Donelle Gregston & Marilyn SimmonsSign up to be on our weekly newsletterJOIN HEREEpisode OverviewIn this episode, we break down biohacking basics and strip away the hype. Biohacking isn’t about expensive gadgets or extreme protocols — it’s about simple, intentional habits that support how your body is designed to function.If you’ve ever gone for a walk, watched the sunrise, prayed, stretched, or spent time in nature, you’ve already been biohacking.What We Talk AboutWhat biohacking actually is (and what it isn’t)Why most effective biohacks are simple and freeWalking as one of the most powerful biohacksCircadian rhythm, light exposure, and sleepWhy expensive tools don’t replace foundational habitsBeginner-friendly biohacks you can try at homeMovement of the WeekWalkingDaily walking supports blood sugar, hormones, stress levels, and mental health. Even 15 minutes makes a difference — consistency matters more than intensity.Oil of the WeekLavenderLavender supports the nervous system, promotes calm, and pairs well with sleep routines, stress relief, and evening wind-down practices.Order your oils hereGarden TipRegrow Green OnionsPlant grocery store green onion roots directly in soil and harvest repeatedly as they regrow.What’s NextNext week’s episode dives into Inflammation and the Mind, exploring how chronic inflammation affects mental health and daily life.

Healthy Habits Podcast Episode 01 for 2026, is coming January 5, 2026 with Marilyn Simmons & Donelle Gregston