Healthy Life Redesign

Dr. Christina Bjorndal, a naturopathic doctor and expert in the treatment of mental health conditions, shares how she helps patients to treat their anxiety, depression, bipolar disorder and eating disorders with the help of naturopathic medicine.

Learn how to support your gut health naturally in this interview with Dr. Kimberley O'Brien by Liz Carlile. In this episode I’m the one in the hot seat as Liz Carlile, host of the Motherhood Unstressed podast, interviews me about the importance of gut health! You’ll learn about: What it means to be a Naturopathic Doctor, how I work with patients in my naturopathic practice and why this work is my calling. How gut health creates the foundation of our overall health. How our microbiome can affect our mood and emotions and the brain-gut connection. The importance of detoxification for a healthy gut. How an imbalance in the bacteria of your gut (a.k.a. your microbiome) can lead to irritable bowel syndrome (IBS) and may also cause symptoms like fatigue, headaches, PMS, acne, poor immune function and hormone imbalances. How your health and the health of your microbiome can be affected both positively and negatively by phytoestrogens in the foods we eat and estrogen-like chemicals in the consumer products we use. The difference between food allergies and food sensitivities, and how the latter can be linked to a number of seemingly unrelated symptoms like fatigue, eczema and joint pain. How an elimination diet can enable you identify your food sensitivities Things you can do starting TODAY to improve your digestion, boost your energy and maximize your health! Full show notes at healthyliferedesign.com/13

Making this simple shift in your mindset can make it easier to reach your health goals! IN THIS EPISODE YOU WILL HEAR ABOUT: How to shift your mindset in a way that will help you to reach your own health goals. My past struggles with cystic acne and how implementing this mindset shift helped me to improve my skin. What is the reticular activating system and how to use this part of your brain to create results in your health more quickly Full Show Notes at healthyliferedesign.com/12

Learn how to maintain consistency in your health habits when life gets busy! You’ll discover how to: Get clear on your desired outcomes Gain motivation by identifying WHY each outcome matters Make a clear and concise plan Prioritize your most important actions Set up checkpoints to keep you on track Seek support and accountability Full Show notes at healthyliferedesign.com/11

Crystal Phillips, former national-level speed skater and founder of the Branch Out Foundation, shares how she reclaimed her health after a diagnosis with sudden and progressive multiple sclerosis. IN THIS EPISODE YOU WILL HEAR ABOUT: How a diagnosis of Multiple Sclerosis (MS) at age 19 impacted Crystal Phillips in her quest for an Olympic gold medal in speed-skating. Why Crystal feels that it was to her advantage to be diagnosed with Multiple Sclerosis so early on in life. How Crystal started to incorporate nutrition and natural medicine into her treatment plan and why she eventually chose this treatment route exclusively while forgoing drug-therapy. Why Crystal decided to start the Branch Out Foundation to fund research into complementary and alternative modalities of treatment for neurological disorders. The 3 categories of health habits that Crystal focused on during her healing and recovery from MS. The nutritional practices that Crystal follows now to maintain her health and how she achieves balance. How Crystal utilizes visualization to support her health and to create a life she loves. About Crystal Phillips: Crystal Phillips is a former national level speed skater and Executive Director of the Branch Out Neurological Foundation, a charity she co-founded in 2010 to accelerate innovative technologies and non pharmaceutical approaches for neurological disorders. The Branch Out Foundation has raised over 2 Million dollars and funds top neuroscientists across Western Canada. It has has become a catalyst for change in neuro health care and is on track to be a global hub for non-pharmaceutical neuroscience. Crystal’s leadership consulting and nutrition background has given her opportunities to work with professional and amateur athletes including the Pittsburgh Penguins, the LA Kings, Olympic Medalists as well as world class neuroscientists and business executives. Crystal was recently named one of 18 Canadian change makers by CBC Canada, she made the Top 30 Under 30 by Explore Magazine in 2012 and Top 40 Under 40 by Avenue Magazine in 2016. When not moving mountains with the Branch Out Foundation, she’s climbing them in the Canadian Rockies with her dog named Bear. Full shownotes at www.healthyliferedesign.com/10

Learn why it's so important to support your body with detoxification and how to do a safe and effective spring cleanse - no juicing, fasting or supplements required! IN THIS EPISODE YOU WILL HEAR ABOUT: Whether or not your body is adequately designed to be able to process chemicals and toxins in our environment. The symptoms that indicate your body needs help with detoxification. How endocrine disrupting chemicals may be negatively affecting your health and causing hormone imbalances. The downfall of juice-based cleanses, and what you should do instead. Which foods and nutrients are most potent to support liver detoxification. 8 steps to follow to complete a safe and effective spring cleanse: 1. Focus on a diet rich in nutrients that support detoxification, like glucosinolates, indole-3-carbinol, sulphorophane and cysteine. 2. Avoid inflammatory foods and potential food sensitivities. 3. Avoid alcohol, caffeine and added sugars. 4. Decrease your ongoing exposure to chemicals and toxins by choosing organic foods and watching for environmental sources of exposure. 5. Increase your dietary fiber intake to support excretion of metabolized hormones, chemicals and toxins. 6. Drink plenty of filtered water - most people do best with at least 2 to 3 liters per day. 7. Sweat daily through exercise, a hot bath and/or a sauna. 8. Get 8 hours of good quality sleep each night to give your body time and energy for repair and cellular renewal. Full Show notes at healthyliferedesign.com/9

Discover whether vitamin or mineral deficiencies may be causing your fatigue and learn how you can replenish your body through food sources or nutrient supplementation. Full Show notes at healthyliferedesign.com/8 including Dr. Kimberley's free guide "Fatigued to Fabulous". IN THIS EPISODE YOU WILL HEAR ABOUT: The top 5 categories of nutrient deficiencies that can lead to your low energy and fatigue How you can boost your nutrient intake through food sources of each vitamin or mineral Which form of each nutrient you should supplement for best absorption and bioavailability Which nutrients are more likely to be deficient on a vegetarian or vegan diet How-to boost your energy by replenishing your body’s nutrients Most Common Nutrient Deficiencies that can Cause Fatigue: 1. Iron 2. B-Vitamins – There are several B-vitamins and those most important to energy production include: - Vitamin B5 (pantethine or calcium-d-pantothenate) - Vitamin B6 (pyridoxal-5-phosphate) - Vitamin B9 (5-methyltetrahydrofolate or L-methylfolate, which are the active forms of folic acid) - Vitamin B12 (methylcobalamin) 3. Nutrients that are required for thyroid hormone production, including: - Iodine - Selenium - Zinc 4. Magnesium 5. Nutrients that are required for mitochondrial function, including: - Coenzyme Q10 - L-Carnitine Follow Dr. Kimberley: Facebook: @HealthyLifeRedesign Twitter: @DrKimberleyND Instagram: @HealthyLifeRedesign Pinterest: @DrKimberleyND Full show notes available at healthyliferedesign.com/8

Become a morning person by learning how to make waking up early easy and enjoyable! Following these 6 simple steps will help you to get up and out of bed earlier so that you can have an AMAZING start to your day. IN THIS EPISODE YOU WILL HEAR ABOUT: How-to boost your motivation to get yourself out of bed and become a morning person! How cortisol affects your morning energy levels and why adrenal fatigue can make waking up early more challenging. How-to support your body and wake-up from the right stage of sleep so that you don’t feel groggy. How to prevent yourself from hitting the snooze button so that you can get up and enjoy your morning! Full show notes and Fatigued to Fabulous free guide available at www.healthyliferedesign.com/7

As a behaviour change expert, Dr. Lisa Belanger helps you to implement seemingly small habit changes that have a profound impact on your well-being, productivity, and happiness. IN THIS EPISODE YOU WILL HEAR ABOUT: How to gain motivation when trying to create healthy change in your life The reason why identifying your “why” is so important to help you reach your health goals. How improving your health can help you to achieve goals in other aspects of your life. How to find the time to prioritize your health even when you’re living on-the-go. How to take advantage of “habit stacking” when creating new health routines. How long it takes for a new health behaviour to become a habit. How to build a mindset that encourages consistency when implementing new healthy habits. About Dr. Lisa Belanger: Dr. Lisa Belanger is a researcher, author and award-winning CEO of ConsciousWorks, a boutique consulting firm that shows leaders how insights from behavioural science can strategically improve habits of both corporate leaders and their employees. Inspired by a teenage friend who passed away from cancer, Lisa also founded the Canadian charity Knight’s Cabin – a cancer survivor retreat that focuses on physical activity, nutrition, sleep and stress management. Her mission is to show individuals, corporate groups and other audiences how seemingly small habit changes can have a profound impact on one’s well-being, productivity, and happiness. Lisa was the recipient of the Edmonton Top 20 under 30 award, the YWCA Woman of Influence- Local Hero Award and the Young Alumna of the Year 2013 from St. Francis Xavier University. She has authored two books: The Money Book for Everyone Else and Inspire Me Well: Finding Motivation to Take Control of Your Health, as well as dozens of research publications. Lisa shares her motivation to live a healthy life: “When I’m asked what motivates me to be active, to eat well, and to live a healthy life, I can pinpoint the answer to one brief phone call that I will never forget. My friend Jane and I had plans one night and when it came time to get together I could not get a hold of her. I was frustrated and slightly hurt that she blew me off, so I went over to my then-boyfriend’s house. While we were watching basketball, the phone rang. I was surprised it was for me—it was Jane. She was at the hospital waiting for test results she had done earlier that day. She felt so guilty for breaking our plans that she called my house for my boyfriend’s number. She said, “They think I have cancer, and when I heard that all I wanted to do was talk to you.” The summer between Grade 11 and senior year, my best friend Jane was diagnosed with Hodgkin’s lymphoma. That phone call, those few seconds, changed my life more than I could have ever imagined. At 17, I watched my best friend have more needles poked in her, more drugs injected into her than the average person does in a lifetime, and I watched her fight for her life. She lost her hair, but never lost her beautiful smile. After a gruelling two year battle, she passed away. I will never forget holding her hand while she gasped for air and was drugged so that she could not feel the pain while I said goodbye. Your perception of life changes when you are staring at death. Jane and I created a “bucket list” of things we wanted to accomplish before we died. It is now up to me to work through the list. This list has allowed me to live life to a depth I could never have even imagined. Every day, every breath is a treasure. Although I miss Jane and selfishly I want her with me, I know she inspires me every day. When Jane was alive, she said: “You only get one body, and it is your temple.” I realized then how much we take our health for granted. I realized that when I woke up I just expected my body to wo...