The Glowdown with Debbie Mulhall

Join Debbie as she shares her personal journey with creatine supplementation and reveals the surprising cognitive benefits she's experienced beyond traditional muscle recovery. In this candid episode, she opens up about using manifestation techniques and self-imaging practices to support her 37-day nicotine-free journey and overall health transformation.Discover practical strategies for lowering inflammation through diet and lifestyle, learn why the words you speak about your health matter more than you think, and get a step-by-step introduction to self-authoring—a powerful technique for breaking old patterns and creating lasting change.Key TakeawaysCreatine research is evolving—cognitive benefits may require higher doses than traditionally recommended for muscle recoveryInflammation can be reduced quickly through dietary changes (24-48 hours)The language you use about your health actively shapes your healing journeySelf-authoring creates a detailed blueprint of who you need to become to achieve your goalsAuto-suggestion (reading/listening to your self-image script daily) is the key to reprogramming habitsBreaking lifelong patterns requires brutal honesty, not just awarenessMentioned Tools & TechniquesSelf-imaging/self-authoring scriptsAuto-suggestion practiceChatGPT for creating self-image scriptsGratitude practicesEnergy work, body work, breath workEckhart Tolle's teachings on surrender and present moment awarenessBob Proctor's programs on manifestationResources MentionedInstagram: @urbaclinic (skin tips, nutrition, supplements)Instagram: @debbiemulhall (mindset and inspirational content)Protein Works (creatine brand)Femfuels (vegan protein powder)Coming Next EpisodeA conversation with a yoga teacher about relationship with your body—a powerful story of lived experience that will inspire you to reimagine your own body relationship.Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

Summary:In this deeply personal episode, Debbie opens up about her years-long journey studying manifestation, universal laws, and consciousness work. She breaks down manifestation from multiple perspectives - neuroscience, quantum mechanics, energetics, and spirituality - making it accessible whether you're skeptical or already a believer. Debbie shares how these tools literally changed her life, the difference between victim consciousness and empowered thinking, and why heart-centered manifestation is more powerful than mind-based techniques. She also discusses her transformative experience at a recent Matt Cook event and why she believes everyone has the power to change their circumstances.Takeaways:Manifestation works whether you understand the "how" or not - universal laws are always operatingThe first step is believing you have the power to change your circumstancesVictim consciousness keeps you powerless; empowered thinking creates possibilitiesThere are multiple valid explanations for manifestation: neuroscience, quantum physics, energeticsHeart-centered manifestation is more powerful than mind-based techniquesIt takes time and consistent work - there are no quick fixesYou can access this knowledge for free through books, podcasts, and newslettersYour energy levels affect your manifestation ability - health and vitality matterSometimes you manifest the "wrong" things and need to course-correctBeing around other growth-minded people amplifies your own expansionThe work is ongoing - we're always expanding and evolving00:00 Introduction to Manifestation02:18 The Power of Belief and Mindset05:12 Understanding Universal Laws07:49 Victim Consciousness vs. Empowerment10:35 The Role of Intent in Manifestation12:56 Heart-Centered Manifestation Techniques15:30 Insights from Recent Events18:12 The Journey of Self-Discovery19:58 Practical Steps to Manifestation22:59 Conclusion and Call to Action29:48 lifestyle-intro-low-short.wavKeywords:manifestation, universal laws, victim consciousness, mindset work, quantum mechanics, neuroscience, heart-centered manifestation, spiritual growth, personal development, energetics, paradigm shift, subconscious reprogramming, Matt Cook, metaphysicsConnect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

In this episode of the Glowdown podcast, Debbie Mulhall engages in a heartfelt conversation with Emma Hanrahen about her recent diagnosis of skin cancer. They discuss the importance of skin health awareness, the signs to look for, and the emotional journey of dealing with such news. Emma shares her personal experience, emphasizing the need for early detection and regular skin checks, while also reflecting on her skincare practices. The conversation aims to raise awareness about skin cancer and encourage listeners to take proactive steps in caring for their skin.TakeawaysEmma shares her shocking diagnosis of skin cancer.The ABCDE rule is crucial for identifying skin issues.Early detection of skin cancer is highly treatable.Emma emphasizes the importance of regular skin checks.Debbie reflects on her own past sun exposure and skin care practices.The conversation highlights the need for awareness in the skincare community.Emma's story serves as a reminder that anyone can be affected by skin cancer.The importance of SPF and sun safety is reiterated throughout the discussion.Listeners are encouraged to schedule annual skin exams.The podcast aims to open communication about skin health and cancer awareness.The Rose Clinic - https://roseclinic.ieEmmas Instagram - https://www.instagram.com/myhomemystile/?hl=enChapters00:00 Introduction to Emma's Journey03:17 The Diagnosis: A Shocking Revelation05:18 Processing the News07:25 Understanding Skin Cancer11:21 The Importance of Early Detection15:45 Raising Awareness and Taking Action20:27 Conclusion and Call to Action21:37 Understanding Skin Cancer Warning Signs24:48 The ABCDE Rule for Moles27:33 The Importance of Early Detection and Self-Checks29:23 lifestyle-intro-low-short.wavskin cancer, melanoma, skin health, early detection, SPF, skin checks, awareness, skincare industry, health journey, personal storiesConnect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

Let's get real about what actually works. In this episode, Debbie shares the sometimes weird, always honest truth about her wellness experiments - from sleeping with tape on her mouth to plugging grounding sheets into wall outlets. After years of tracking HRV data and dealing with autoimmune flares, she breaks down which "biohacking" trends are worth your time and which lifestyle changes actually moved the needle on her health.Key Topics CoveredHeart Rate Variability (HRV) 101What HRV measures and why it matters for your healthHow HRV indicates nervous system health and recoveryPersonal experience tracking HRV data over multiple yearsWhy individual baselines matter more than comparison to othersThe Stress-Health ConnectionHow modern "busy" lifestyle equals chronic stress on the bodyWhy your body can't differentiate between being chased by a bear and daily pressuresThe cumulative effect of work stress, emotional stress, and even intense exercisePersonal insights on autoimmune flare-ups and stress correlationBlood Sugar & Energy ManagementThe surprising connection between sugar spikes and HRV dropsManaging insulin resistance naturally through meal timingWhy eating your largest meal at midday can transform digestionBreaking the cycle of sugar cravings and energy crashesSleep Optimization StrategiesHow poor sleep quality tanks HRV (and vice versa)Breaking dependency on sleep aids for better natural sleepThe game-changing benefits of mouth taping for deeper sleepCreating evening routines that actually support recoveryGut Health & The Vagus NerveThe physical connection between gut inflammation and brain healthHow digestive issues directly impact sleep and stress resilienceUnderstanding the two-way street of the gut-brain connectionWhy "rest and digest" requires actual nervous system regulationConnect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

Debbie continues her gut healing journey series, sharing practical protocols that helped her achieve remission from autoimmune/IBS symptoms after 6 months of severe health challenges. This episode focuses on simple breakfast changes that can make a massive difference in gut health, hormone balance, and overall wellbeing.Supplements mentioned Linked in the show notes The Foundation: Start with BreakfastWhy the clinic approach begins with just changing one mealThe psychology of small wins leading to bigger changesMaking sustainable changes vs. overwhelming clientsStart with Breakfast ApproachBegin with just one meal change for sustainable resultsSmall wins psychology creates momentum for bigger changesSuperhero Breakfast: Eggs, Sauerkraut & BeansOrganic eggs: Anti-inflammatory fats, choline for liver detox, B vitaminsSauerkraut: Live probiotics, digestive enzymes, microbial diversityBeans: Prebiotic fiber, slow-release carbs, feeds good gut bacteriaBenefits: Hormone balance, blood sugar stability, gut flora supportMorning Gut Healing Shot1 tsp Skin Integrate Biome Powder + 2 tsp milled flaxseed + warm waterAddresses chronic constipation and provides fiber + probioticGut Healing SmoothiesBase: Vegan protein, frozen berries, L-glutamine, greens powder, flaxseedL-glutamine heals intestinal lining and seals leaky gutKeep low sugar, use as snack rather than breakfast replacementCreatine Supplementation5g daily for fatigue, brain health, PMS support, and muscle retentionAdditional Healing FoodsHomemade applesauce: High pectin for digestive support during flaresLemon & ginger water: Stimulates digestion, alkalizing, anti-inflammatoryConnect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

In this raw and honest episode, Debbie Mulhall continues her gut health journey by diving deep into the "Weed Phase" - the crucial first step in healing your gut microbiome. Drawing from her personal experience of overcoming severe autoimmune flares, IBS, and chronic health issues, Debbie shares the specific triggers she had to eliminate to begin her healing journey.This episode is perfect for anyone struggling with gut issues, autoimmune conditions, chronic fatigue, or simply wanting to optimize their health. Debbie doesn't sugarcoat the process - she shares the difficult reality of making these changes while maintaining honesty about what worked and what didn't.Please note: Debbie is not a medical professional and encourages working with qualified practitioners. This content is for educational purposes and sharing personal experience only.Gut Health Triggers to Remove (The Weed Phase)1. Inflammatory FoodsProcessed foods with chemicals, thickeners, and gumsThe ancestor approach: "What did our great-grandparents eat?"Gluten considerations for autoimmune conditionsDairy elimination and reintroduction protocolPersonal experience with gluten and dairy elimination2. Alcohol & CaffeineHow alcohol flattens the microbiomeCaffeine's impact on gut healthPractical approach to reduction vs. elimination3. Food Additives & Artificial SweetenersDiet Coke, Coke Zero, and artificial sweetenersProtein powders with artificial ingredientsProtein yogurts and carrageenanSwitching to cleaner alternatives (Femme Fuels protein powder)4. Medications & NSAIDsUnnecessary medication reviewSleep aids and long-term dependencyLaxative dependencyNSAIDs (ibuprofen) and gut damageAntibiotics and their lasting impactBirth control pill effects on gut health5. Stress & Poor SleepThe connection between stress, sleep, and gut healthPromise of dedicated episodes on both topicsRecommended Books on Gut Health"Supergut" by Dr. William Davis"The Happy Gut" by Dr. Vincent Pedre"Gut Smart Protocol" by Dr. Vincent Pedre and Lee HolmesDr. Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking

In this episode of the Glowdown podcast, Debbie Mulhall shares her personal journey with gut health, discussing her struggles with IBS, the impact of lifestyle choices on gut health, and the importance of nutrition and probiotics. She emphasizes the connection between gut health and various aspects of well-being, including mental health, immune function, and skin health. Debbie also outlines her healing journey, the steps she took to improve her gut health, and the significance of understanding the microbiome.Connect with Debbie on instagram https://www.instagram.com/debbie_mulhall/ Follow URBA Clinic for lots of daily Inspo https://www.instagram.com/urba_clinic?igsh=MTV3Nzd0ZWd5d2p3bA%3D%3D&utm_source=qr Get Skin Integrate Biome Prebiotic Powder Here https://urbabeauty.ie/products/new-advanced-nutrition-programme-skin-intergrate-28-biome-powder Get ANP Youth biome Probiotics here https://urbabeauty.ie/products/skin-youth-biome Get ANP Biome Clear Probiotics here https://urbabeauty.ie/products/skin-clear-biome Get Prizmag Plus Magnesium for hormone balance, nervous system and better sleep https://urbabeauty.ie/products/prizmag-pure-magnesium-bisglycinate-vitamins-k2-and-d3 gut health, microbiome, IBS, nutrition, probiotics, wellness, hormones, mental health, immune function, skin health, perimenopause, fitness, stress, sleep, burnout,biohacking