PODCAST · health
Bright Families
by Jen Dunlap
Practical Nutrition for Families. Summarizes ideas and research that parents and teens can apply now for better health.
Episodes
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Gradual Habits, not All-or-Nothing
Don’t be hard on yourself when you find you are not immediately consistent with a habit. There are probably factors you didn’t account for and new habits you will identify. Black and white thinking puts a poor narrative over normal life.
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Give Yourself Permission to Rest
We’ve lost the sense that our bodies do best with a reasonable pace of life, but you can look at your weekly schedule and reclaim rest.
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Ferritin, Hemoglobin, and Iron Supplements
Why your ferritin can be low even with normal hemoglobin and what you can do practically to get more iron.
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Top 2 Tips for Painful Periods
Whether you have official endometriosis or just painful cramps, adding culinary herbs and cutting dairy offer the most impact for your comfort, even before you add supplements.
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Big Feelings? Eat Pears
Weird super useful trick from Asian medicine - pears and honey protect the lungs in the fall and when we have strong feelings, particularly grief. They lap seem to keep kids from getting sick as the weather cools.
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Late 30s Health Shifts
A bunch of weird symptoms that cropped up in my 30s but are no longer a problem due to small shifts that slowly (sometimes quite slowly!) became habitual.
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Culinary herbs improve your cycle
Herbs you eat don’t have to be timed or dosed carefully, and they make food more fun. This is one of the easiest most satisfying ways to improve your cycles
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Dopamine is my new PMS Hack
Weird discovery from April continues to be affirmed! Try this and see what you think.
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Meatless Meals (and all meals) made Fun
A few favorites and general tips to make some meals (not all meals) more satisfying.
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Fitting in Fitness - without losing sleep or downtime
Why I’m a fan of not setting an alarm to work out or using naptime, and how ladies build fitness into other times of day.
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Low Fertility? One Common Fixable Scenario
If your cycles are slightly long, ovulation is slightly delayed, and other signs of slightly altered cycles, this is the way to address it and improve fertility.
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Signs my Daughter needed glasses
A few signs that we should check, and how it turned out she needs reading glasses. Might be helpful!
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Would Liver Capsules reduce your seasonal allergies?
The retinol (animal Vitamin A) is key for immune tolerance of the environment and foods. Maybe this would help you, too!
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Mini Challenges to set Dopamine?
What if you don’t need a cold plunge or hard workout to set your focus for the day? Mini-challenges of doing activities you know are good for you and you plan to do, early in the day, might be enough to take the reins of your motivation.
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High Fevers and Immune Dysregulation
Do you or your child run very high fevers, or have other signs of an unusual pattern in your immune response? Here’s a story and solution from our family that might help.
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6 Areas of Health Coaching
These tend to be the areas of friction that yield most improvement when you have a plan - Thyroid, Iron, Digestion, Lymphatic Movement, Cortisol and last but not least, Sense of Purpose.
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Is this a new PMS strategy?
Lymphatic movement, yard work, and a lunch date to avoid PMS?
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Two Weeks of Teen Helper - Lessons Learned
Clarified so many things about the pace of my life and the constraints I work around.
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Stocking better car snacks
Non-perishables that can live in your car for surprise hunger and long days out.
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Coaching a 15-year-old for Focus and Health
How to approach fitness and nutrition for a growing teen, manage expectations, and build long term health
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Fertility doesn’t stop at 40
Quick review of some stats and stories
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Spring Updates
A few small things that are making life more fun this spring
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The Goalpost has moved: how to be fun, not just nice
Because parents are supposed to be totally “regulated” but at least the culture gives you a pass for “self-care”.
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Pregnancy Nausea: 3 Organ Systems to consider
You may see yourself in these descriptions
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Pregnancy Nausea: Blood Sugar Tips
Strategies to get ahead of nausea and resolve it quickly
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Dress like you care, for yourself and your daughter
Why it matters for both of you
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Would You Rather? Mom Edition
Would you rather your house look great, or you feel great? Tackling tough choices with the resources available.
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Should you cut out anti-thyroid foods?
Kind of, the ones that seem to be a problem, but the bigger thyroid questions are more important
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How to eat the Vegetables you intend to!
A roundup of tips that make it happen for me and others! - leftovers, even for breakfast - make-ahead veggies like coleslaw, carrot salad - no-prep veggies like carrots, cucumbers, and romaine - eat tons of veggies when others prep, at parties, etc,… - keep shelf-stable veggies like artichoke...
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Salt Cravings? Try these ideas.
Salting food, salty snacks, and why we crave it.
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Cravings don’t have to be a problem
There are several ways to work with cravings so they aren’t a big deal.
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My Favorite Clients
My favorite clients are curious, motivated, and skilled in something that’s not nutrition. I’m welcoming new clients all winter so you can enjoy a fantastic spring and summer!
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Should we stop saying ”First World Problems?”
Why it doesn’t make sense to dismiss our frustrations this way.
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Building Community
How to build community step by step; why it’s ok to be the receiver more than the giver; overcoming initial social hurdles; why it doesn’t matter if you’re terrible with names.
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Teens and Wife Dynamics
Tips, Boundaries, and Nutrition for families with teens and spouses who all need time and attention.
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Honesty for better Health
We need a better conversation about maintaining health through middle age. Too many ladies are trying to do all the things alone and they are left with zero time and brain space to care for themselves. We need more honesty from moms who are navigating this well - not only about what they do, but...
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Leadership as a Semi-Solo Parent
Key ways to pace yourself and stay consistent when it’s long days and weeks
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Fueling teen athletes
Because active teens need to eat differently than the adults planning the food, here are tips to fuel them for energy and fun in their sports.
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Food Strategies for Moms
If the school year has derailed your meal routine, some of these approaches can help!
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Several months taking Creatine
Why I started (research) and why I am continuing (clearer decisions and better focus). https://open.substack.com/pub/chrismasterjohnphd/p/your-cells-are-starving-for-creatine?r=1d62up&utm_medium=ios https://www.sciencedirect.com/science/article/pii/S0002916523662434
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Client question on Iron, Zinc and Copper
Have you been taking zinc for colds? Are you worried about overdosing on iron? Wondering if you should be taking copper? A quick take for one client.
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Rethinking exercise for Moms
Whether you’re consistent or not, there are so many ways to win at exercise.
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Cortisol Management - quick take
Brief overview of the cortisol strategies we covered this week in Moms Club. This is our focus for September and members can ask questions any time, learn from guest speakers, and celebrate their successes together. We meet Tuesdays at 1 pm PT and Thursdays at 7 am PT
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Let Kids Cook!
It keeps them occupied, builds confidence, and improves the odds that they eat more nutritious foods. Most kids over 10 can make a meal or snacks for the family, and some kids will make better meals than you!
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Teenage Girl with Headaches
Strategies for a high school girls with frequent headaches - iron, hydration, short rests, improving cortisol rhythm and sleep quality
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Sleep Tracking and Perception of Quality
What to look for when evaluating sleep, and a tracking sheet to help you see patterns: https://docs.google.com/spreadsheets/d/12Z5zG_7ZUGaaGWP0ZYZTQ9GoMa5lZZ9xYa98uq5Kb-g/edit?usp=drivesdk
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Morning and Evening Energy Management
Using the power of anticipation and routine to manage our cortisol and nervous system, with a “soft landing” in the morning and evening
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When things Unravel
What can I do with the time and energy I have? An example of how to “salvage” a day that’s going to pieces.
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Leveraging your Competitive Side
Are you bored, actually? If you find that walking, hydrating and the general advice isn’t catching your interest, maybe you should be honest about your drive to succeed and excel. Don’t be shy, and don’t feel like only the “right” reasons are ok to say out loud. You can want to be fitter…
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Frequently Asked Questions
How many episodes does Bright Families have?
Bright Families currently has 100 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Bright Families about?
Practical Nutrition for Families. Summarizes ideas and research that parents and teens can apply now for better health.
How often does Bright Families release new episodes?
Bright Families has 100 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Bright Families?
You can listen to Bright Families on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Bright Families?
Bright Families is created and hosted by Jen Dunlap.
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