The Well Life Podcast

Cleansing, renewal, flow, rest, and stewardship of the body is how God designed the human body systems to function.    Spiritual cleansing  Psalm 51:10 “Create in me a clean heart, O God; and renew a right spirit within me.” Connection: “Just like David asked God to cleanse his heart, our bodies were also designed with systems that cleanse us daily—physically and spiritually.” John 7:38 “He who believes in Me… out of his heart will flow rivers of living water.” Connection: “God designed us for flow—not stagnation. That applies spiritually and physically. When flow is blocked, dysfunction follows.” “Most people think detox happens in the liver. But your body actually has two major drainage systems that keep you clean from the inside out—the lymphatic system and the glymphatic system. One works in your body… and the other works in your brain.”    “The lymphatic system is like your body’s sewer and filtration system.” It’s a network of vessels, nodes, and organs that: Removes waste, toxins, and excess fluid Supports immune function Helps your body fight infections  “Unlike the heart, the lymphatic system doesn’t have a pump. It relies on movement.”  “Think of it like a drainage system that only works when you move the body. If you’re stagnant, your lymph becomes stagnant.” Signs it’s sluggish: Puffiness or swelling Brain fog Frequent illness Fatigue What activates it: Walking, rebounding, exercise Deep breathing - Breathwork - The Breathing Room (Samantha Skelly) The Breathing Room  Vibration Plates/Therapy (The rapid vibrations simulate muscle contractions, which are needed to push lymph fluid through vessels, similar to physical exercise.) Hydration Dry brushing or lymphatic massage _______________________________________________________ Rest & the Glymphatic System (Brain Cleansing During Sleep)  Psalm 127:2 “He gives His beloved sleep.” Connection: “Sleep isn’t a luxury—it’s a God-given function. It’s during sleep that your brain literally clears waste.” Psalm 23:2-3 “He leads me beside still waters. He restores my soul.” Connection: “Restoration happens in stillness. Your brain’s ‘cleansing system’ works best when you are truly at rest.” “The glymphatic system is your brain’s cleaning system—and it only works efficiently when you’re asleep.” It clears: Metabolic waste Toxins Proteins linked to neurodegenerative disease  “Your brain literally washes itself at night.”  “It’s like a nighttime janitorial crew that comes in while everything is shut down.” Important science simplified: During deep sleep, brain cells shrink slightly This allows fluid to flow through and “rinse” the brain If this system doesn’t work well: Brain fog Memory issues Increased risk of cognitive decline What supports it: Quality sleep (non-negotiable) Consistent sleep schedule Sleeping in darkness Managing stress Bridge the Two Systems  “Here’s what most people don’t realize—these two systems are connected.” The glymphatic system drains waste from the brain into the lymphatic system If your lymphatic system is sluggish, your brain drainage can also be impaired Simple takeaway line: “You can’t have a clear mind with a congested body.” Order, Design, and God’s Wisdom 1 Corinthians 14:40 “Let all things be done decently and in order.” Connection: “The body God designed operates in order—flow, rhythm, rest. When we disrupt that order, we experience dysfunction.” Healing & Wholeness 3 John 1:2 “I pray that you may enjoy good health and that all may go well with you…” Connection: “God cares about your physical health. These systems are part of how He sustains it.” “If you’re tired, inflamed, foggy, or feel ‘off,’ it may not just be what you’re eating—it could be how well your body is draining. Move your body so your lymph can flow. Sleep deeply so your brain can clean. Because healing isn’t just about what you put in your body… it’s about what your body is able to clear out.” ------------------------------------- Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts    

The modern holiday was first celebrated in 1908, when Anna Jarvis held the first Mother's Day service of worship at Andrews Methodist Episcopal Church in Grafton, West Virginia.   Andrew's Methodist Church now holds the International Mother's Day Shrine] Her campaign to make Mother's Day a recognized holiday in the United States began in 1905, the year her mother, Ann Reeves Jarvis, died. Ann Jarvis had been a peace activist who cared for wounded soldiers on both sides of the American Civil War, and created Mother's Day Work Clubs to address public health issues. She and another peace activist and suffragist, Julia Ward Howe, had been urging for the creation of a "Mother's Day For Peace" where mothers would ask that their husbands and sons were no longer killed in wars. Forty years before it became an official holiday, Ward Howe had made her Mother's Day Proclamation in 1870, which called upon mothers of all nationalities to band together to promote the "amicable settlement of international questions, the great and general interests of peace." Anna Jarvis wanted to honor this and to set aside a day to honor all mothers because she believed a mother is "the person who has done more for you than anyone in the world". (also - National Clean Up Your Room Day) Best Part about being a mom Challenges of being a mom Transitions/Seasons as a mom (graduations, marriages, etc) Describe your perfect Mother’s Day These days, Mother’s Day is a $25 billion holiday in America, with those who celebrate spending about $200 on mom, according to National Retail Federation data published in 2019. More people buy flowers for Mother’s Day than at any other time of year, except during the Christmas and Hanukkah season. Gift givers spend more than $5 billion on jewelry alone, and nearly another $5 billion on that special outing. Then there’s $843 million on cards, and $2.6 billion each on flowers and gift certificates, according to the data. ------------------------------------- Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

Discovering what’s new in Natural Medicine and what’s to come.  We welcome back Dr Jennifer Joy. (Episode 26)   Dr. Joy started with an interest in medicine from a young age. Her father was an orthopedic surgeon and her mother a school psychologist.  Knowing she wanted to be a doctor she studied biology and environmental sciences while finishing a pre-med curriculum at Cornell College.  Dr. Joy believes in a collaborative approach where she empowers her patients to make informed decisions in their health care.  Treatment incorporates clinical nutrition, hydrotherapy, mind-body medicine, botanical medicine, homeopathy, nutrient therapy, detoxification, physical medicine, diet and lifestyle interventions and pharmaceuticals as needed.  While working with her patients, Dr. Joy likes to optimize their health and revitalize their mind and body. Her goal as a physician is to provide empathetic, patient centered care.  She wants to teach her patients how to thrive as individuals in this fast-paced world. She hopes to inspire her patients to be the healthiest they can be.   Contact Info: Website:  https://www.sisuhealth.net/ 253-549-9216 Instagram: @drjenjoy ------------------------------------- Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

National Stress Awareness Month. The theme for Stress Awareness Month April 2026 is #BeTheChange Symptoms that stress is affecting your mental health: anxiety depression increased irritability panic attacks general sadness lack of motivation restlessness  Physical symptoms.  digestive issues like stomach aches, diarrhea and nausea  headaches or dizziness muscle tension or body aches and pains, especially in the back, shoulder and neck clenched jaw or teeth grinding chest pain or racing heart fatigue sleep problems high blood pressure sexual issues weakened immune system leading to increased colds and illness.  Get regular activity.   Get enough sleep.   Studies show sleep is critical for brain and physical health because it allows both to rest and recharge.  Even slight sleep deprivation can affect memory, judgment and mood.  Chronic sleep deprivation may increase the likelihood of health problems like obesity and high blood pressure.  Eat a healthy diet.  Give your brain and body a time-out.  Power down electronics.   Schedule a friend or fun time.  Pursue a hobby.   5 C's of stress management Confidence/Control: Believing in your abilities while managing your environment. Connections: Strong social support networks. Commitment: Engagement in life and work. Calmness: Managing emotions to avoid feeling overwhelmed. Care for Self: Regular self-care practices Find a therapist or other mental health professional.   -------------------------------------- Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

Today, as we record, it is World Health Day.  7 April every year to mark the anniversary of the founding of WHO in 1948. This years theme is “Together for health. Stand with science.” celebrating the power of scientific collaboration to protect the health of people, animals, plants, and the plane.    While controversial, we want to lean into your overall health and how we can change the world through staying informed of the latest discoveries and how you can live a well life.    Today we are going to take a look at Colon Cancer which is on the rise Colon Cancer: Why It’s Rising & What You Can Do Today Colon cancer—once considered a disease of aging—is now one of the leading causes of cancer deaths in younger adults. Even more alarming… many of these cases are preventable. Today, we’re breaking down: Why is colon cancer on the rise The latest statistics And most importantly, what you can do to protect yourself Episode 35 with Dusty Kinley, who passed away last week from colon cancer.  The Current Statistics In the U.S., about 154,000 people are diagnosed each year with colorectal cancer Over 55,000 deaths annually Lifetime risk: about 1 in 25 men and 1 in 26 women But here’s the shift that’s grabbing attention: 1 in 5 cases now occurs in people under 55 Rates in adults under 50 are increasing by ~2–3% per year Colon cancer is now the #1 cancer killer in young adults This is not just a trend—it’s a public health wake-up call.   Why Is Colon Cancer Increasing? Here’s the truth: there’s no single cause—but several powerful drivers. 1. Diet & Ultra-Processed Foods High intake of processed meats, low fiber, and refined foods is strongly linked to colon cancer risk.  Even daily processed meat consumption can increase the risk by about 18% 2. Gut Health & Microbiome Disruption Your gut bacteria play a critical role. Modern diets, antibiotics, and environmental toxins may disrupt this balance—leading to inflammation and cancer risk. 3. Sedentary Lifestyle Less movement = slower digestion + increased exposure of the colon to toxins. Physical inactivity is a consistent risk factor 4. Obesity & Metabolic Health Excess body fat promotes chronic inflammation and insulin resistance—both linked to cancer development. 5. Alcohol & Smoking Both increase oxidative stress and damage to colon cells 6. Earlier-Life Exposure Researchers now believe that what happens in childhood and early adulthood—diet, environment, lifestyle—may set the stage decades earlier 7. Genetics (But Not the Whole Story) About 30% of cases involve family history, but most cases are lifestyle-related What Can You Do to Prevent It? Here’s the empowering part—many cases are preventable. 1. Prioritize Fiber-Rich Nutrition Vegetables, fruits, whole grains Aim for 25–35g fiber daily Fiber helps move waste through the colon and supports a healthy microbiome 2. Reduce Processed & Red Meat Limit processed meats (bacon, sausage, deli meats) Keep red meat to a few servings per week 3. Move Your Body Consistently At least 150 minutes per week Strength training + walking = powerful combination 4. Maintain a Healthy Weight Metabolic health directly impacts cancer risk 5. Limit Alcohol & Avoid Smoking Both are modifiable—and impactful 6. Get Screened (This Is Critical) Start screening at age 45 (earlier if high risk) Colonoscopy can detect and remove precancerous polyps 7. Pay Attention to Symptoms Don’t ignore: Blood in stool Persistent constipation or diarrhea Unexplained weight loss Abdominal pain Early detection saves lives. The Shield™ blood test is an FDA-approved (July 2024), non-invasive screening tool for colorectal cancer (CRC) in adults 45+ at average risk, featuring 83% sensitivity for cancer detection. It detects methylated DNA fragments from tumors via a single blood draw. While convenient, it is less effective at detecting Stage I cancers and early precancerous polyps compared to colonoscopies.  The Bigger Message Colon cancer is rising—but so is awareness. This isn’t just about disease. It’s about how we live, eat, move, and care for our bodies daily. Your colon reflects your lifestyle. Here’s your takeaway: 👉 What you do every day either increases risk—or builds protection. Start simple: Add more fiber Move your body Schedule your screening And most importantly—don’t wait for symptoms to take action. -------------------------------------- Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

End-Of-Quarter Reflection  “If you play it safe in life, you’ve decided that you don’t want to grow anymore.” Shirley Hufstedler To live a Well-Life, planning your life effectively and achieving your goals is important. Begin by identifying your core values and vision. Next, set SMART or SMARTER goals—those that are Specific, Measurable, Achievable, Relevant, and Time-bound. And the ER stands for Elevate & Revise.    Purpose for Q1 Reflection:  Check in on your short-term goals and, as a result, make actionable plans for Q2.   Questions to ask yourself What were your biggest wins? Celebrate the wins! What worked, what didn’t and why?  What do you need to change? What challenge did you overcome? How did this past quarter go for you? What are you most proud of from this past quarter? What was the most challenging part of this quarter? What was the easiest? What strategies worked best for you? What's one thing you'd like to improve?   Q2 - You need to set clear goals that are measurable and achievable.  This means breaking down your goals into smaller action steps that you can take to move closer to your objectives.   Here is a quick review of the SMART and SMARTER acronyms: Specific Defining your goals precisely increases your chances of accomplishing them. Set very specific, highly detailed goals because goals are simpler to reach when they’re crystal clear.  Measurable Tracking progress toward your goal with numbers helps keep you laser-focused. Achievable You increase your chances of success by creating goals you can achieve and attain.  Relevant/Risky Relevant in the SMART acronym means aligning your goals with what provides more motivation and urgency because people work harder when goals matter to them personally. Time-bound By making goals time-bound, you prevent procrastination. Framing goals as time-bound provides a sense of urgency and the opportunity to schedule the steps toward your ambitions.  Some goal-setting systems use two other letters in addition to the SMART acronym—ER for Evaluated and Revised. Or Exciting and Relevant. Evaluated At the end of the SMART process, you either achieve your goal or you don’t. Either way, looking at what factors contribute to the outcome helps you use failures as a springboard to success. Evaluating also helps you see what you did right so that you improve performance the next time you set similar goals. Revised Once you evaluate and see what went right and wrong, you have opportunities to fix problems and expand on successes. Revising and refining your objectives also keeps you aligned with overall goals and boosts relevancy as times and conditions change. SMARTER GOALS (Hyatt - Full Focus) S pecific M easurable A chievable R isky T ime-keyed E xciting R elevant   Review your annual goals. Is there anything you need to add or take away or expound on?    Remember, your quarterly goals are tied to your annual goals… Full Focus Planner:  Full Focus Planner __________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Passover (Pesach) begins at sundown on Wednesday, April 1, and ends at nightfall on Thursday, April 9, while Easter is celebrated on Sunday, April 5th Passover:  'The blood will be a sign for you on the houses where you are, and when I see the blood, I will pass over you. No destructive plague will touch you when I strike Egypt. 'Exodus 12:13 On this day, the Jewish people read Song of Solomon, a book about the deep love of the groom, Jesus and His bride, us. Oh how the Lord loves each and everyone of you. There is nothing He wouldn't do to be with you. 'Listen! I hear my lover’s voice. I know it’s him coming to me— leaping with joy over mountains, skipping in love over the hills that separate us , to come to me.' Song of Songs 2:8 Rabbi Jonathan Sacks, the former Chief Rabbi of Britain, summed it up this way: "The world we build tomorrow is born in the stories we tell our children today." On Passover, we celebrate freedom. We recount our own journey from bitter slavery to sweet freedom, and we cherish this God-given right. God says to each of us, "You want a kind and free world? Teach your children first!" Rabbi Sacks put it this way, "Politics moves the pieces. Education changes the game. Easter  ”Very early Sunday morning, before sunrise, Mary Magdalene made her way to the tomb. And when she arrived she discovered that the stone that sealed the entrance to the tomb was moved away! So she went running as fast as she could to go tell Peter and the other disciple, the one Jesus loved. She told them, “They’ve taken the Lord’s body from the tomb, and we don’t know where he is!”“ ‭‭John‬ ‭20‬:‭1‬-‭2‬ ‭TPT‬‬ Day 1 on the Via Delarosa: The Via Dolorosa (Latin for 'Sorrowful Way',often translated 'Way of Suffering'; Arabic: طريق الآلام; Hebrew: ויה דולורוזה) is a processional route in the Old City of Jerusalem. It represents the path that Jesus took, forced by the Roman soldiers, on the way to his crucifixion. (The stations of the cross) Jesus is condemned to death Jesus carries his cross Jesus falls the first time Jesus meets his mother Simon of Cyrene helps Jesus carry the cross Veronica wipes the face of Jesus Jesus falls the second time Jesus meets the women of Jerusalem Jesus falls the third time Jesus' clothes are taken away Crucifixion: Jesus is nailed to the cross Jesus dies on the cross Jesus is taken down from the cross (Deposition or Lamentation) Jesus is laid in the tomb. Good Friday Easter Sunday  FORGIVENESS… Easter celebrates Jesus’ divinity and the purpose of His coming to the earth. The Easter holiday commemorates Jesus’ resurrection from the dead and His promise of eternal life to all who believe in Him.   The account of Jesus’ resurrection can be found in all four of the Gospels — Matthew, Mark, Luke, and John. Each book (Matthew 28, Mark 16, Luke 24, and John 20) tells a slightly different account of the story from the authors’ differing perspectives. What’s consistent across all books is that Jesus was previously in the tomb where He was buried after his crucifixion and that His body was mysteriously gone after three days.   Christians believe that Jesus Christ came to earth, died for the sins of humanity, and defeated the powers of death through His resurrection. Easter is the yearly celebration of this miracle and the hope for believers of their life in Christ, which includes the forgiveness of all their sins and the promise of their eternal life. __________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Palm Sunday - 23rd - Process to the promise:  Pain - Perseverance - Promise “Stop dwelling on the past. Don’t even remember these former things. I am doing something brand new, something unheard of. Even now it sprouts and grows and matures. Don’t you perceive it? I will make a way in the wilderness and open up flowing streams in the desert." Isaiah 43:18-19   REFRAMING FAILURE   But failure is the only possible result of a life that accepts the status quo. We move forward, or we die!   'He alone is my safe place; his wraparound presence always protects me. For he is my champion defender; there’s no risk of failure with God. So why would I let worry paralyze me, even when troubles multiply around me?' Psalms 62:2   Fear Factor - which emotion is stronger: the desire to change and grow or one of these fears?  Fear of Failure  Fear of Trading Security for the Unknown  Fear of Being Overextended Financially  Fear of What Others Will Say or Think  Fear that Success Will Alienate Peers   There is a Divine urgency and mandate on your work. That is why the enemy is starting to oppose you so vigorously. He wants to wear you down through subtle intimidation and blatant attacks. Stay focused on the calling and ignore the critics.    The Lord’s hand is upon you. He will strengthen and sustain you. You are completing a great work. Don’t give up   --------------------------------------   Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

Facts about Regenerative Foods   Regenerative agriculture is a holistic land management practice that seeks to improve soil health, increase biodiversity, and promote ecosystem resilience. This approach goes beyond sustainable agriculture, aiming to regenerate degraded soils and reverse environmental damage caused by conventional farming practices.   According to Regenerative Farmers of America: Since the 1960s and 1970s, nutrient density has declined compared to that of food grown today. A study by researchers at the University of Texas analyzed USDA nutrient data from 1950 to 1999 and found that the nutrient content of vegetables such as broccoli, cauliflower, and spinach had declined.  The study found that spinach had lost 53% of its vitamin C content, 47% of its vitamin A content, and 60% of its iron content over that 50-year time frame. Another study evaluated the nutritional density of 27 vegetable crops from 1940 to 1991 and found that the levels of essential minerals such as calcium, iron, and potassium had fallen significantly.  Studies suggested that changes in agricultural practices, soil depletion, and the use of hybrid and genetically modified crops may be a major cause to the decline in nutrient density. The Bionutrient Food Association conducted a study on the nutrient density of vegetables grown using regenerative agriculture practices on multiple farms across the United States. The study measured the nutrient density of 8 different crops, including kale, collard greens, and carrots. The results showed that on average, the regeneratively-grown vegetables had 21% more nutrients than USDA averages. A study conducted by the Rodale Institute on a regenerative farm in Pennsylvania found that the nutrient density of corn and soybeans grown using regenerative practices were significantly higher than conventional crops. The study used a refractometer to measure the Brix levels of the crops, which correlates with nutrient density. The regeneratively-grown corn had a Brix level of 10.6, while the conventional corn had a Brix level of 8.2. The regeneratively-grown soybeans had a Brix level of 8.5, while the conventional soybeans had a Brix level of 7.3. The Savory Institute conducted a study on a regenerative cattle ranch in Zimbabwe, measuring the nutrient density of the grass and soil on the farm. The study used a spectrometer to measure the nutrient levels in the grass, and found that the regeneratively-managed pastures had 500% more nutrients than nearby degraded pastures. The study also found that the soil on the regenerative ranch had higher levels of organic matter, nitrogen, and phosphorus. A study conducted by the Organic Center measured the nutrient density of spinach grown on a regenerative farm in California. The study found that the regeneratively-grown spinach had higher levels of vitamins A, C, and K, as well as iron and calcium, than conventionally-grown spinach. The study used High-Performance Liquid Chromatography (HPLC) to measure the nutrient levels in the spinach. '15The Lord God placed the man in the Garden of Eden to tend and watch over it. ' Genesis 2:15   God put Israel in the Promised Land, a fertile land flowing with milk and honey. God provided them that productive land and commanded them to let the soil rest every seventh year. You shall sow your land for six years and gather in its yield, but on the seventh year you shall let it rest and lie fallow, so that the needy of your people may eat; and whatever they leave the beast of the field may eat. You are to do the same with your vineyard and your olive grove (Exodus 23:10-11; cf. Leviticus 25:1-7).   God gave that command because He didn't want them to exploit the land and extract all its life. Allowing the land to rest every seven years ensured that it rejuvenated itself and continued to provide in the future.   https://regenerationinternational.org/2023/09/26/find-regenerative-farmers-help-us-grow-our-regenerative-farm-map/   EWG https://www.ewg.org Environmental Working Group   --------------------------------------   Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

The New Food Pyramid vs. the Old  For decades, dietary guidance taught that a healthy diet was built on grains. Bread, cereal, pasta, and rice formed the base of the original food pyramid, signaling that carbohydrates should make up the largest portion of daily intake. Protein and fat—especially animal fat—were placed near the top, implying they should be limited.   That model shaped school lunches, clinical recommendations, and how most people learned to think about food.   The new food pyramid represents a clear departure from that framework.   This isn’t just a visual redesign. It reflects a shift away from calorie-based thinking and toward metabolic function, blood sugar regulation, and nutrient density—areas that were largely underappreciated when the original pyramid was created under guidance from institutions like the U.S. Department of Agriculture.   The first comprehensive Food Guide Pyramid was introduced by the USDA in 1992 to promote balanced eating, emphasizing grains at the base and fats/sweets at the top. While earlier food guides existed, the 1992 pyramid was the first to use this specific, iconic visual format 1974: The very first, separate food pyramid was created in Sweden. 1992 (USA): The USDA launched the official "Food Guide Pyramid" to replace the "Basic Four" guidelines. 2005 (USA): The pyramid was updated to "MyPyramid," which added physical activity and personalized, calorie-based guidelines. 2011 (USA): The pyramid was retired and replaced by the "MyPlate" The Old Food Pyramid: Energy and Volume The original pyramid—and later MyPlate—was built on a few assumptions: Calories were the primary concern. Carbohydrates were the body’s preferred fuel. Dietary fat should be minimized, particularly saturated fat. Grains formed the foundation, often recommended at six to eleven servings per day. Fruits and vegetables were encouraged, but still secondary to grains. Protein played a smaller role and was treated as interchangeable regardless of quality. Fat sat at the top, labeled as something to use sparingly. This model emphasized energy intake and dietary volume, but it failed to account for insulin response, blood sugar variability, inflammation, and muscle loss over time. The New Food Pyramid: Function First The newer pyramid flips that hierarchy. At the center of the new model is protein. Protein is no longer treated as a side component of the meal. It’s emphasized at every meal because of its role in: Blood sugar stability Satiety and appetite regulation Muscle maintenance Immune and hormone support Rather than relying on minimum daily requirements, protein intake is framed in terms of physiological need—especially important for aging adults, active individuals, and those recovering from chronic stress or metabolic dysfunction. This shift alone marks a major change in public nutrition messaging. Fats: From Avoidance to Purpose Dietary fat also undergoes a reframe. Instead of being broadly discouraged, fats are evaluated by function and quality. Healthy fats are recognized for their role in hormone production, neurological health, cell membranes, and sustained energy. The emphasis moves away from “low-fat” and toward metabolic steadiness. Fat is no longer viewed as the enemy, but as a necessary component of a resilient physiology. Vegetables and Fruits: Supportive, Not Foundational Calories Vegetables remain central, but their role is more precise. In the old model, fruits and vegetables were promoted largely for volume and fiber. In the new framework, they are valued for micronutrients, antioxidants, and gut signaling, rather than as primary calorie sources. Non-starchy vegetables are emphasized most strongly. Fruits are still included, but with greater awareness of individual tolerance and blood sugar response. This reflects a shift away from plant foods as calorie replacements and toward plants as regulatory foods. The Reduced Role of Grains One of the most noticeable changes is the de-emphasis of grains. Grains—especially refined grains—are no longer the dietary base. Even whole grains occupy a smaller, optional role rather than a daily requirement. Common examples include white flour, white bread, white rice, and pastries. While often enriched with some vitamins, they are less filling and less nutritious than whole grains. This reflects growing recognition that: Many people struggle with insulin resistance High-carbohydrate diets can worsen blood sugar instability Grain-heavy diets may displace more nutrient-dense foods Rather than prescribing grain intake universally, the new pyramid treats grains as context-dependent—varying by metabolic health, activity level, and digestive capacity. Ultra-Processed Foods: Clearer Boundaries Another important shift is how ultra-processed foods are addressed. Older models quietly advised moderation. The newer guidance is more explicit: foods engineered for hyper-palatability, long shelf life, and rapid glucose spikes undermine metabolic health.   This includes not only sugary foods, but also refined seed oils, additives, artificial colors, and highly processed “health” foods that were once marketed as better alternatives.   What This Shift Really Means At its core, the change from the old pyramid to the new one represents a philosophical pivot.   The old model asked: “How do we provide enough energy for the population?” The new model asks: “How do we stabilize physiology, preserve lean tissue, and reduce chronic disease risk?” Instead of focusing on servings and percentages, the emphasis is on biological response—how food affects hormones, inflammation, digestion, and nervous system regulation.   Clinical Relevance   For clinicians and practitioners, this shift aligns with what has been observed for years: People often feel better with higher protein intake. Blood sugar stability matters more than calorie count. Low-fat, grain-based diets frequently fail to resolve chronic symptoms. Nutrient density consistently outperforms dietary volume. The new pyramid doesn’t prescribe a single perfect diet, but it moves public guidance closer to how the body actually functions under modern stress, aging, and environmental load.   Closing Thought   The evolution of the food pyramid reflects a broader realization: nutrition isn’t just about preventing deficiency—it’s about supporting resilience, regulation, and repair. And that requires rethinking which foods deserve the most space on the plate.   --------------------------------------   Dr. Glenda’s new Book:  40-Days Closer to Him, A God-Inspired Wellness Plan https://www.amazon.com/dp/B0GPPLRBYV   For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

What is ProLon ProLon is a five-day fasting-mimicking protocol developed by Dr. Valter Longo and colleagues. It provides roughly 700–1100 calories per day in plant-based, mostly fat- and complex-carb-rich foods. The idea is to trigger fasting-like metabolic changes—think cellular housekeeping—without the complete deprivation of a water-only fast.   Dr. Longo:  Dr. Valter Longo is the Edna M. Jones Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California –Leonard Davis School of Gerontology, Los Angeles, one of the leading centers for research on aging and age-related disease.   The Longo laboratory recently published key findings on a 5 day periodic dietary intervention called fasting mimicking diet, and showed in randomized clinical trials that the fasting mimicking diet reduces the risk factors and markers associated with aging and diseases. Dr. Longo’s most recent studies focus on the use of fasting mimicking diet interventions to activate stem cell- based regeneration to promote longevity.   Health Benefits: Clinical trials and mouse studies indicate the FMD can reduce liver fat, lower IGF-1 (a growth factor linked to cancer), reduce insulin resistance, and decrease markers of immune system aging. Regeneration: The cycles are shown to promote cellular autophagy and the regeneration of immune cells and pancreatic cells. Disease Prevention: His work suggests the diet can help prevent age-related diseases and improve the effectiveness of treatments like chemotherapy. IBSA Foundation for scientific research: Fasting mimicking diets (FMDs) are low calorie and protein and high fat compositions lasting 4-7 days emerging as periodic dietary interventions with the potential to improve healthspan and decrease the incidence of cancer and other age-related diseases. FMDs increase protection in healthy cells while sensitizing cancer cells to a variety of therapies, in part by generating complex environments which result in protection of normal and sensitization of cancer cells. More recent data indicates that FMDs enhances the efficacy of many drugs targeting different cancer mouse models by stimulating anti-tumor immunity. FMD cycles also reverse insulin resistance and promote multi-system regeneration by both increasing stem cells number and by inducing cellular reprogramming. In humans, these effects contribute to reducing risk factors for age-related diseases, promote diabetes regression, and reduce biological age. NIH: randomized 100 generally healthy participants from the United States into two study arms and tested the effects of a fasting-mimicking diet (FMD)—low in calories, sugars, and protein but high in unsaturated fats—on markers/risk factors associated with aging and age-related diseases. We compared subjects who followed 3 months of an unrestricted diet to subjects who consumed the FMD for 5 consecutive days per month for 3 months. Three FMD cycles reduced body weight, trunk, and total body fat; lowered blood pressure; and decreased insulin-like growth factor 1 (IGF-1). No serious adverse effects were reported. After 3 months, control diet subjects were crossed over to the FMD program, resulting in a total of 71 subjects completing three FMD cycles. A post hoc analysis of subjects from both FMD arms showed that body mass index, blood pressure, fasting glucose, IGF-1, triglycerides, total and low-density lipoprotein cholesterol, and C-reactive protein were more beneficially affected in participants at risk for disease than in subjects who were not at risk. Thus, cycles of a 5-day FMD are safe, feasible, and effective in reducing markers/risk factors for aging and age-related diseases. Larger studies in patients with diagnosed diseases or selected on the basis of risk factors are warranted to confirm the effect of the FMD on disease prevention and treatment. Key points: Duration: five days a month for 3 months and quarterly afterward (along with one day fasting resets)  What you eat: prepackaged meals, soups, bars, snacks, electrolyte support. Mechanism: a controlled nutrient profile to promote metabolic switching while preserving basic nutrients.   What does the science show   The science suggests metabolic switching and potential autophagy-related benefits, but high-quality, long-term data across diverse groups are still limited. Short-term metabolic signals: lower glucose/insulin, changes in ketones, shifts in fat metabolism. Cellular housekeeping: Autophagy or “self-eating," is a natural, essential cellular cleaning and recycling process that removes dysfunctional cellular components to help prevent disease.   Health markers: some studies report modest improvements in blood pressure, lipids, and inflammation in certain individuals, with significant variability.     What to Expect   Expect days 1–2 to feel like a mild energy dip; by day 3–4, you should have better clarity and reduced cravings. The kit’s convenience can be a strength, but sticking to portions and timing takes discipline.   Practical tips: Plan days when you’re not engaging in heavy workouts. Drink plenty of water and use the included electrolytes to prevent headaches or dizziness. Prioritize sleep and gentle activity (light walking, stretching) during the five days. Afterward, reintroduce foods gradually with whole foods in mind.   Who should consider ProLon   Who might benefit: Those seeking a structured, short-term reset without a full fast. Those curious about metabolic effects but who want real food during the cycle. Those who want to optimize their well-being.    Who should be cautious and seek medical advice before trying FMD History of disordered eating, pregnant or nursing, or on medications that require supervision, for example those with diabetes. Chronic conditions where fasting could complicate management.  Hydration and electrolytes safety; follow the kit’s guidance. Closing:  Always check with a healthcare professional for personalized guidance.   https://valterlongo.com/ https://valterlongo.com/latest-news/ https://valterlongo.com/recipes-of-longevity/   Ted Talk: https://youtu.be/dVArDzYynYc?si=l3lAhCwdFoKKSQ32 -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts

National Cancer Prevention Awareness Month is observed in the United States every February. Its primary goal is to raise awareness about cancer prevention and encourage individuals to take proactive steps to reduce their risk of developing cancer.   The federal government estimated that about 2 million Americans were diagnosed with cancer (other than non-melanoma skin cancer) in 2025, and that more than 618,000 individuals died from their disease. About 40% of these cases can be attributed to preventable causes such as smoking, excess body weight, physical inactivity, and excessive exposure to the sun, according to the AACR Cancer Progress Report 2025 (American Association for Cancer Research).    Further, about 5.94 million cancer deaths were averted between 1975 to 2020 due to public health interventions regarding cancer prevention and screening.   Nearly 39% of men and women will be diagnosed with cancer at some point in their lifetime. But there is also good news—thanks to advances in early detection and treatment, about 70% of people now live at least five years after a diagnosis, a dramatic improvement from decades past.   Focus on lifestyle changes to reduce risk, such as maintaining a healthy weight, exercising, and quitting tobacco The Importance of Cancer Screenings Routine screenings can detect cancer in its earliest stages, often before symptoms develop.  Mammograms for breast cancer detection. Pap smears for cervical cancer screening Colonoscopy for colorectal cancer detection. Lung cancer screenings for high-risk individuals HEART HEALTH MONTH Heart disease remains the leading cause of death in the U.S., while stroke has moved up to No. 4, replacing COVID-19, which fell to No. 10, according to the update. Together, heart disease and stroke accounted for more than a quarter of all deaths in the U.S. in 2023, the most current year for which data is available. Cardiovascular diseases, including all types of heart disease and stroke, claim more lives in the U.S. each year than the No. 2 and No. 3 causes — cancer and accidents — combined. Someone died of cardiovascular disease every 34 seconds on average in 2023.   Life’s Essential 8 In the United States, optimal Life’s Essential 8 scores could prevent up to 40% of annual all-cause and cardiovascular deaths among adults. A review of 59 studies from 2010 to 2022 found that people who had ideal cardiovascular health, as measured by Life’s Essential 8 had a 74% lower risk of cardiovascular events compared with those who had poor cardiovascular health. Better cardiovascular health was associated with younger brain age, slower cognitive decline, and reduced dementia risk. Life’s Essential 8 includes health behaviors  Movement - Regular movement—walking, stretching, strength training—supports circulation and keeps the heart strong. Consistency matters more than intensity. Eat Better - Focus on whole foods—vegetables, fruits, healthy fats, quality protein—and reduce highly processed foods that strain the heart over time. Healthy Sleep - Rest is when the body repairs and restores, including the cardiovascular system. Manage Weight Control Cholesterol Manage Blood Sugar Manage Blood Pressure Listen to your body. Pay attention to changes, and don’t ignore warning signs.  Palaniappan noted that few people adhere to those measures. Only 1 in 4 adults in the U.S. meets national physical activity guidelines, for example. Among 6- to 17-year-olds, only 1 in 5 is physically active for 60 minutes or more every day Here’s a link to an updated guide to the latest research on heart disease and stroke and is filled with crucial data for experts fighting those debilitating problems. “2026 Heart Disease and Stroke Statistics Heart health isn’t built in a single moment. It’s shaped by daily choices—how we move, how we eat, how we manage stress, and even how we rest. Scripture reminds us that our bodies are temples, entrusted to our care. Honoring that stewardship includes caring well for our hearts. -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts

Lent is a season observed by many traditions with fasting, prayer, and almsgiving. It’s a rhythm that invites us into a slower pace, a kind of deliberate uncluttering of our lives. Surrender, in this context, isn’t giving up hope or giving in to pain—it’s choosing to release control of things that aren’t serving our deepest good so we can attend to what loves us and what we love in return.   The rhythm of 40 days:    The number 40 appears in many stories: rain for 40 days and nights, Moses on the mountain 40 days, and Jesus in the wilderness 40 days. It’s a frame for descent, reflection, and renewal. Lent invites three classic practices—fasting or simplification, prayer or contemplation, and almsgiving or service. You can honor these in ways that fit your life: skip a habit that consumes you, spend a few minutes in quiet, and give a small gift or time to someone in need.   Introduce Dr. Glenda’s new book: 40 Days Closer to Him, a God-inspired wellness plan.     If you want to improve physically, mentally, and spiritually, 40 Days Closer to Him offers a whole-person approach to enhancing your physical, emotional, and spiritual health. With practical tools, scientifically based nutrition principles, and a straightforward exercise plan, you’ll embark on a 6-week journey toward your optimal well-being.   What you can expect: Key wellness tools to feel your best How to set achievable nutritional and fitness goals Macronutrient and diet basics tailored to your unique needs How to calculate your nutritional needs for optimal health and muscle building A 6-week exercise framework to develop lifelong fitness habits without the overwhelm Christ-centered meditation for daily renewal   Where to purchase: Amazon, or if you’re local, you can purchase from me.   Hard or soft, and Ebook are available  Cost $24.99 plus tax.     Practical ways to surrender:    Turning surrender into a daily practice. Daily micro-surrenders: Each day, choose one thing you’ll do less of, or let go of for the day. It could be unnecessary scrolling, snappy reactions, or overeating treats. Notice how your body and mind respond when you create that extra space. Short prayer prompts:  Try a simple prayer: “Be with me, God” or “Let me see you, Lord.” Repeat it for a minute or two, especially when you feel anxiety or unease rise. Fasting as release: Fasting isn’t a punishment; it’s a way to remind your senses that you don’t need what you think you do. It could be a meal you skip, a social media break, or a television-free evening. Almsgiving and service: Set a modest goal—one act of kindness a week, or a small donation, or volunteering an hour of time. The focus is on moving outward, not just inward. Non-traditional options: If faith-based practice isn’t your path, you can still surrender: a digital detox, a nature walk without headphones, writing a letter to someone you’ve meant to apologize to, or clearing one cluttered corner of your home to invite calm.   Cultivating a space for grace Create a simple Lent ritual that fits your life. A small, dedicated space at home—perhaps a candle, a plant, a journal, and a few quiet minutes each day. Use silence to listen—not just for answers, but for what’s real in you, what’s tender, what’s thirsty for attention. When the surrender feels hard, remember: grace is not about perfection. It’s about returning, again and again, to what matters. If life throws you a thousand curveballs, you can still choose a small, compassionate action in your next moment. A practical 40-day plan :    Here’s a simple, flexible plan you can start today:   Pick one core focus for the 40 days. It could be “less screen time after dinner,” “one treat per day,” or “one act of service per week.” Create a weekly rhythm: Sundays for reflection and reset, Mondays for intention-setting, Wednesdays for midweek check-ins, and weekends for deeper rest or bigger acts of service. Each day, spend 5–10 minutes in quiet or journaling, reflecting on what surrendered space in you and what grew because of it.   Closing: Lent invites us to a gentle practice of surrender—letting go of what we grasp too tightly so we can encounter grace more fully.  Reach out with your reflections, questions, or stories.    Thanks for listening to the Well Life Podcast.    May your 40 days be a season of spaciousness, compassion, and renewal. -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

Saturday is Valentine's Day! Whether you celebrate it or not, we want to talk about our heart posture. First, some history:  It is around 265A.D. and the Roman Emperor Claudius has made it a law that young men are not to marry. He believes that they will fight with more abandon in war if they don’t have a wife and family to worry about. This results in a culture that becomes more and more vile. Polygamy runs rampant. What is a young Christian person who wants to “tie the knot” supposed to do? This is where the true history behind St. Valentine comes from. St. Valentine secretly married and ministered to couples in discrete locations so the Roman soldiers would not find out. He put his life on the line to help unite men and women in marriage and keep them away from sinful lifestyles. He did this for years, all hidden from the eye of Emperor Claudius. Unfortunately, he was found out. Claudius demanded that he recant his beliefs and become a loyal Roman citizen, but Valentine stood strong and because of that was put to death. Before he died, he sent letters out to his friends, many of which he had the chance to secretly marry, and asked them to pray for him and all the Christians in Rome. He urged them to keep their marriages sacred and focused on Christ. He closed each letter with these words, “Remember your Valentine or Your secret Valentine.” He was killed on the 14th of February in 270A.D. This is why we celebrate each year on that day What an example of a life devoted to others and the sanctity of marriage! In Absolute Surrender, Andrew Murray writes: When I am brought to such a state that the more a man hates and speaks evil of me—the more unlikable and unlovable a man is the more I will love him. When I am brought to such a state that the more obstacles, hatred, and ingratitude surround me, the more the power of love can triumph in me. We often look at our heart posture, our love for self and others as a me thing, a feeling, something that is very self centered. When in reality, we as believers are commanded to love very differently. Scripture says:  ‘Love the Lord your God with every passion of your heart, with all the energy of your being, and with every thought that is within you.’ This is the great and supreme commandment. And the second is like it in importance: ‘You must love your friend in the same way you love yourself.’ Contained within these commandments to love you will find all the meaning of the Law and the Prophets.”  ‭‭Matthew‬ ‭22‬:‭37‬-‭40‬  So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.” John 13:34-35 So, what is your heart posture? What do you spend yourself on - make a list of how you spend your time, talent, your money, your energy and your thoughts. Does anything need to shift when it comes to loving and serving others? How do you respond to others who have hurt you? How do you behave when you are in pain (physically or emotionally)? I know we have said it before, but when you fix your focus up on Him and the out toward others, you’ll find a deep abiding love of God in you.  'Feed the hungry, and help those in trouble. Then your light will shine out from the darkness, and the darkness around you will be as bright as noon. The Lord will guide you continually, giving you water when you are dry and restoring your strength. You will be like a well-watered garden, like an ever-flowing spring. Some of you will rebuild the deserted ruins of your cities. Then you will be known as a rebuilder of walls and a restorer of homes. '  Isaiah 58:10-12 Heart posture is the internal position we carry before God, before others, and even before ourselves. It’s not about behavior first; it’s about alignment. You can do the right things externally and still be misaligned internally. God looks at the heart—not performance, not titles, not outcomes. Our heart posture is revealed in how we respond under pressure, how we handle correction, and how we wait when prayers feel unanswered. A surrendered heart posture says, ‘Lord, I trust You—even when I don’t understand the process.’ A hardened heart posture says, ‘I’ll obey as long as it makes sense to me.’ Scripture reminds us in Proverbs to guard our hearts, for everything we do flows from it. That tells us the heart is not neutral—it is directional. Where your heart is positioned determines how you see people, how you steward your calling, and how you move through seasons of transition. A healthy heart posture is humble, teachable, and responsive. It allows God to refine us without resisting Him. It keeps us soft in a world that tries to make us cynical, guarded, or self-reliant. Pause and ask: What is the posture of my heart right now? Am I open—or armored? Am I trusting—or striving? Am I surrendered—or controlling? Because when our heart posture is aligned, our steps follow. And from that place, we live, lead, and love the way God intended. -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts  

Gluteal tendinopathy is a type of tendon disorder in the hip and buttocks area. The disorder causes the tendon tissue to break down or deteriorate. Gluteal tendinopathy is a common cause of hip pain, especially in older women.    Women who are over 40, especially those who have completed menopause, are more prone to hip pain and gluteal tendinopathy   declining estrogen, which affects cartilage, lubrication, and inflammation, leading to stiffness, and aches with relief often found through exercise, anti-inflammatory diets, stress management, and Hormone Replacement Therapy (HRT) or supplements like Vitamin D.   How does Cortisol Dysregulation play a role in this?   What Is Cortisol Dysregulation? Cortisol is often called the body’s “stress hormone” because it helps us handle physical and emotional challenges. Produced by the adrenal glands, its levels rise and fall each day in a healthy, natural rhythm controlled by the brain’s hypothalamus and pituitary gland. But when stress is relentless or this finely tuned system falters, cortisol can stay elevated for too long—a state known as cortisol dysregulation. High, prolonged cortisol levels can disrupt key functions, including immune system performance, metabolism, and the regulation of inflammation. Over time, these disruptions can damage tissues and aggravate inflammation, lead to aches, and foster conditions that cause chronic pain . Understanding how cortisol imbalance sets the stage for joint and muscle problems helps illuminate why it’s such a crucial factor in ongoing pain, especially as women age. Menopause: How Hormonal Changes Affect Cortisol Menopause marks a major hormonal milestone, as the ovaries slow and eventually stop producing oestrogen. While most people connect menopause with changes in fertility, oestrogen actually influences many other systems—including the way our bodies manage stress. Oestrogen acts as a natural buffer, helping to keep cortisol levels in check. When oestrogen drops during menopause, the body loses some of its ability to moderate stress hormones, often resulting in higher and more persistent cortisol levels . Research has shown that menopausal hormonal changes don’t just affect mood—they can also intensify pain and inflammation. For example, conditions like greater trochanteric pain syndrome (GTPS), which impacts the outer hip, are notably more common in postmenopausal women (Ganderton et al., 2016). Additionally, studies have found that joint and muscle pain, particularly in areas like the hips and shoulders, becomes more pronounced during menopause (Park & Kim, 2012). This combination of increased cortisol and lowered oestrogen creates an environment where pain can thrive—especially in the hips, which carry much of the body’s weight and are prone to stress. How Cortisol Dysregulation Leads to Hip Pain The link between cortisol imbalance and hip pain is both complex and significant. Persistently high cortisol levels can weaken bones and contribute to the breakdown of cartilage , making joints more fragile. At the same time, an overstimulated stress response fuels inflammation, further irritating the joints and surrounding tissues. This chronic inflammation can throw off the delicate balance between muscles and bones, changing movement patterns and increasing the strain on hips. As pain and inflammation disrupt daily life, they can interfere with sleep, activity, and overall well-being—creating a cycle that perpetuates discomfort and hormonal disturbance. What’s especially important is that many women don’t realize that their hip pain is driven by more than just aging or physical activity. Instead, it often results from a deeper interplay between stress, hormone changes, and the body’s pain response. Shifting the focus from simply easing symptoms to understanding—and addressing—these root causes is crucial for lasting relief. So, what do you do about it?  About half of people with gluteal tendinopathy will get better without treatment — but symptom relief may take up to a year.  Supplements:  Ashwagandha, L-theanine, Magnesium, Omega-3s, and Vitamin C are frequently cited for potentially lowering cortisol, working best with lifestyle changes like exercise and stress management; Reduce Stress. Deep breathing. Physical Therapy Bloodwork & Imaging to pinpoint area Apply Heat Yoga & Stretching Bottom Line - you do not have to live with pain. You are not meant to live with pain. Supplements and movement as well as relaxation and good sleep will help you navigate this menopausal challenge.  Research: The Cleveland Clinic & The London Cartilage Clinic -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts

We are at the end of the first month of the New Year, and many of us have asked the familiar questions: What goals should I set? What do I want to accomplish? What needs to change? But today, we want to invite you to pause and consider a different question—one that is far more powerful: Who am I becoming? Because the truth is this –  Your life does not move in the direction of your goals.  It moves in the direction of the person you are becoming. Scripture reminds us in Romans 12:2: “Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” Notice that Scripture does not begin with behavior—it begins with transformation. And transformation is an identity process. You can achieve goals and still remain unfulfilled. You can check boxes and still feel misaligned. But when identity is shaped by God, behavior follows naturally. SHIFTING THE NEW YEAR QUESTION Most New Year conversations focus on doing: What am I doing differently? What habits am I starting? What goals am I setting? But God often begins with being. Before David was king, God shaped his heart. Before Moses led, God formed his character in the wilderness. Before Jesus began ministry, He was affirmed: “This is My beloved Son.” Teaching moment: God is more interested in who you are becoming than what you are producing. IDENTITY SHAPES DIRECTION When identity is unclear, effort becomes exhausting. If you see yourself as: Disciplined, you’ll naturally make healthier choices Faithful, you’ll remain consistent even when motivation fades Whole, you’ll stop chasing validation in unhealthy places Proverbs 4:23 tells us: “Above all else, guard your heart, for everything you do flows from it.” Teaching moment: What you believe about yourself will quietly shape your daily decisions. WHO ARE YOU BECOMING SPIRITUALLY? Ask yourself: Am I becoming more rooted in God—or more reactive to circumstances? Am I growing in trust—or operating from fear? Am I responding with wisdom—or reacting from emotion? Galatians 5 reminds us that spiritual maturity is revealed through fruit: love, peace, patience, self-control. Reflection: What fruit has been growing in your life lately? WHO ARE YOU BECOMING EMOTIONALLY AND PHYSICALLY? Identity shows up in how we care for ourselves. Are you becoming someone who: Honors your body as God’s temple? Sets healthy boundaries without guilt? Chooses rest without apology? 1 Corinthians 6:19 reminds us: “Your body is a temple of the Holy Spirit.” Teaching moment: Self-care is not selfish—it is stewardship.   LETTING GO OF THE OLD SELF New identity requires intentional release. Ephesians 4:22–24 says: “Put off your old self… and put on the new self, created to be like God.” You cannot become who God is calling you to be while clinging to who you used to be. Reflection: What mindset, habit, or belief must be released for the new to emerge? PRACTICAL EXERCISE  Take a moment this week and complete this sentence in prayer: “By the end of this year, with God’s help, I am becoming a person who ______.” Let this identity statement guide your choices, habits, and boundaries.   CLOSING REFLECTION This year does not require perfection. It requires intention. You do not need to reinvent yourself— You need to align yourself. Philippians 1:6 assures us: “He who began a good work in you will carry it on to completion.” FINAL  As you move forward into this year, hold onto this question: Who am I becoming—and does that align with who God has called me to be?   NEXT LEVEL EXPERIENCE: https://www.themichaelmcintyre.com/nle-pnw-tacoma   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts

Today is Martin Luther King Jr. Day, a day we pause not only to remember a great man, but to reflect on a life well lived. Dr. Martin Luther King Jr. is often remembered for his speeches, his leadership, and his dream. But what sustained that dream was not a moment—it was a disciplined life, anchored in faith, purpose, and moral conviction. Today, we’re not revisiting history alone.  We’re asking a deeper question: What life habits did Dr. King model that we, as people of faith, can practice today? Because legacy is not just something we admire—it is something we apply. Here are 7 habits of MLK Jr that we can apply in our lives!  HABIT #1: PURPOSEFUL LIVING Dr. King lived with clarity of calling. He understood that his life was not his own—it was assigned. Scripture tells us in Ephesians 2:10: “For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.” Dr. King did not chase comfort or applause. He pursued obedience. And when your life is anchored in purpose, distractions lose their power. Teaching moment: Purpose is not something you find accidentally—it is something you steward intentionally. Reflection: Are your daily decisions aligned with your calling, or are they driven by convenience? HABIT #2: MORAL COURAGE Dr. King chose what was right—even when it was costly. He faced threats, imprisonment, criticism, and exhaustion. Yet he refused to compromise truth for approval. The Lord reminds us in Joshua 1:9: “Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” Courage is not fearlessness. Courage is obedience in the presence of fear. Teaching moment: God does not call us to safety—He calls us to faithfulness. Reflection: Where is God asking you to stand firm, even if it feels uncomfortable? HABIT #3: NONVIOLENCE AND SELF-CONTROL Dr. King’s commitment to nonviolence was not weakness—it was disciplined strength. He believed that responding to hatred with hatred only multiplies darkness. Romans 12:21 declares: “Do not be overcome by evil, but overcome evil with good.” And Galatians 5 reminds us that self-control is a fruit of the Spirit. Teaching moment: Spiritual maturity is revealed most clearly in how we respond under pressure. Reflection: How do you respond when misunderstood, criticized, or provoked? HABIT #4: FAITH-CENTERED LEADERSHIP Dr. King’s public strength flowed from private devotion. He was a preacher first. A man of prayer. A student of Scripture. Proverbs 3:5–6 says: “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.” Teaching moment: Leadership without prayer leads to burnout. Leadership rooted in God leads to endurance. Reflection: What unseen spiritual practices are shaping your visible life? HABIT #5: INTELLECTUAL AND SPIRITUAL DISCIPLINE Dr. King was deeply educated and well-prepared. He read, studied, and thought critically. 2 Timothy 2:15 instructs us: “Study to show yourself approved unto God, a worker who does not need to be ashamed.” Faith does not reject learning—it requires it. Teaching moment: Conviction without wisdom can be dangerous. Faith and knowledge must grow together. Reflection: Are you intentional about growing both spiritually and intellectually? HABIT #6: LOVE AS A DAILY CHOICE Dr. King taught that love is not a feeling—it is a decision. Jesus Himself said in Matthew 5:44: “Love your enemies and pray for those who persecute you.” Love is the most radical act of obedience. Teaching moment: Love is not passive. Love is courageous. Love transforms hearts. Reflection: Who is God calling you to love beyond your comfort zone? HABIT #7: PERSEVERANCE Despite fatigue, opposition, and discouragement, Dr. King did not abandon the work. Galatians 6:9 encourages us: “Let us not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Teaching moment: Endurance is fueled by hope, not circumstances. Reflection: What assignment are you tempted to quit—but God is calling you to finish? CLOSING REFLECTION Dr. Martin Luther King Jr. did not just leave us a dream—he modeled a disciplined, faith-filled life. His legacy reminds us that real change begins with daily habits rooted in God’s truth. Micah 6:8 asks us plainly: “What does the Lord require of you? To act justly, to love mercy, and to walk humbly with your God.”   FINAL  As you move through this week, consider this final question: What habit is God inviting you to strengthen so that your life reflects His love and His purpose? NEXT LEVEL EXPERIENCE: https://www.themichaelmcintyre.com/nle-pnw-tacoma   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts

I believe the power of fasting as it relates to prayer is the spiritual atomic bomb that our Lord has given us to destroy the strongholds of evil and usher in a great revival and spiritual harvest around the world. —BILL BRIGHT 'When this vision came to me, I, Daniel, had been in mourning for three whole weeks. All that time I had eaten no rich food. No meat or wine crossed my lips, and I used no fragrant lotions until those three weeks had passed. ' Daniel 10:2-3   Fasting is an intentional abstinence from eating. In the Old Testament, the Hebrew word for fast is tsum. It means "to cover over the mouth". In the New Testament, the Greek word is nesteuo. It means "to abstain from food." A fast is a conscious, intentional decision to abstain for a time from the pleasure of eating in order to gain vital spiritual benefits. True fasting involves the following: 1. Seeking God - fasting is a time set apart to seek the face of God. 2. Putting God First - focusing all of your attention on Him alone - not on His gifts or blessings, but on God Himself. It shows God how much you love Him. In this way, fasting is a point of intimacy with God. 3. Creating an Environment for Prayer - fasting is a time to foster a sensitive environment for the working of prayer. 4. Interceding for Others - fasting is a form of intercession for others. The main purpose for fasting is to benefit others.   Fasting enables us to increase our spiritual capacity. When you fast, God is going to speak to you. Fasting allows us to receive guidance, wisdom, instruction and knowledge from God. Get ready for the mighty power of the Spirit of God to do great things in you, to you and through you! Fasting isn't just something to do, it is a holy time with the Lord, drawing nearer to his heart. You'll find clarity of thought, rest for your soul and a deeper spiritual connection with God Himself. You will see breakthrough. You will see the miraculous. You will see angels from heaven released on your behalf and those you are praying for. Fasting is for you. Fasting is for others. Fasting is for Nations and Neighborhoods. Fasting is for  Family. We will have specific prayer targets every day that will help give you inspiration to pray specifically.   '“No, this is the kind of fasting I want: Free those who are wrongly imprisoned; lighten the burden of those who work for you. Let the oppressed go free, and remove the chains that bind people. Share your food with the hungry, and give shelter to the homeless. Give clothes to those who need them, and do not hide from relatives who need your help. “Then your salvation will come like the dawn, and your wounds will quickly heal. Your godliness will lead you forward, and the glory of the Lord will protect you from behind. Then when you call, the Lord will answer. ‘Yes, I am here,’ he will quickly reply… Isaiah 58:6-9 NEXT LEVEL EXPERIENCE: https://www.themichaelmcintyre.com/nle-pnw-tacoma -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Welcome to 2026!!! Last episode we talked about taking time for your year end review. With that process being done, or started, here are some thoughts on setting goals, big dreams and vision for your future!  Goal- give life direction and some form of purpose  REVIEW: Last week we gave you some questions to ask yourself as you review your year:  What was the biggest milestone or accomplishment this year? What challenge did you overcome this year? What goal did you have that you didn’t reach? Is your business/ministry where you hoped it would be? Who did you surround yourself with? How did you spend your time? What are your three big goals for next year? Goals for New Year Example: Write the goal. I want to lose 10 lbs      2. Write down why you want to lose 10 lbs (What is your key motivation?)  I want to look good and feel healthy.  I want to fit back into my clothes.  I want to be lean and strong.  I want to be fit, etc.      3. Write down your next steps: Eat whole foods, minimally processed foods, cut out sugar Clean out the fridge and pantry of all processed foods Meal prep every Sunday for the week Work out 4 days a week for 30 minutes - 1 hour from 6am-7am Get 8 hours of sleep a night (establish a sleep routine) Intermittent fasting 3 days a week      4. How will you celebrate when you reach your goal? Hawaiian vacation new wardrobe or outfit   New Year goals help bring clarity, purpose, and intention to the next season of my life.  Example of First Qtr goals: Complete FDN certification by the end of Feb. Photo & video shoot by the end of Mar.  Rebrand as Lifestyle & Longevity Practitioner - Dr. Glenda  -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

End of Year review Don’t let 2026 look just like 2025  Get out of your comfort zone.    Good Questions to ask:   What was the biggest milestone or accomplishment this year? What challenge did you overcome this year? What goal did you have that you didn’t reach? Is your business/ministry where you hoped it would be? Who did you surround yourself with? How did you spend your time? What are your three big goals for next year? Next Level Experience: https://www.themichaelmcintyre.com/nle-pnw-tacoma -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

Because Christmas isn’t just a holiday. It’s a reminder of the greatest gift the world has ever received.  Christ — God’s Ultimate Gift At Christmas, we remember that God gave us His Son — freely, lovingly, sacrificially. John 3:16 says, “For God so loved the world that He gave…” That one verse tells the whole story.  Love gives.  And God is the perfect model of giving. He didn’t give out of obligation. He didn’t give because we earned it. He gave because generosity is part of His nature. And when we give, we reflect His heart. Why Giving Feels So Good There’s something powerful that happens inside of us when we give. Science shows that generosity triggers the release of “feel-good” hormones like dopamine, oxytocin, and serotonin — the chemicals that boost our mood, lower stress, and even support overall well-being. But there’s also a spiritual shift that happens. Giving reminds us that we’re part of something bigger.  It breaks the illusion of separation.  It softens the edges of our hearts.  And it opens space for gratitude, purpose, and joy. Giving vs Consuming It’s easy to get caught up in the pressure to shop, buy, and accumulate. But the spirit of giving isn’t about the size of the gift or the price tag. It’s about the intention behind it. A handwritten note, a warm meal, a moment spent listening — these often carry more emotional and spiritual weight than any material gift ever could. Because real giving is not transactional.  It’s transformational.   An Invitation to Give Differently This Christmas This year, let’s challenge ourselves to give with deeper intention. - Maybe that means giving presence instead of presents. - Maybe it means giving forgiveness instead of holding a grudge. - Maybe it means giving to someone who cannot give back. Consider asking yourself: “How can I embody the spirit of generosity this season?” “Who needs my kindness today?” “What can I give that truly makes a difference?” The answers to these questions will guide your heart. Giving From the Heart When we give from a place of love — instead of obligation — we create a ripple effect. One act of kindness inspires another.  A generous heart inspires a generous world. And Christmas becomes more than a holiday… it becomes a movement. Giving from the heart looks like: Checking in on someone who’s grieving or alone Offering support without expecting anything in return Sharing your time or your presence Encouraging someone who feels discouraged Extending grace, even when it’s not easy Forgiving yourself or others so you can move forward lighter I have found that there is never a hole to fill when you give. In an age where we search and strive for satisfaction in building a perfect life, God makes our life perfectly perfect when we give. There is an inexplicable joy that takes over when you take what is in your hand, what is dear to you and you give it away. I can’t explain it other than to say that when you give, that life you’ve been striving for is replaced with the life you were created for. All the pieces begin to fall into place when you begin to operate your life on the foundation of generosity. We pray this Christmas you experience the joy that generosity brings.  'Give generously and generous gifts will be given back to you, shaken down to make room for more. Abundant gifts will pour out upon you with such an overflowing measure that it will run over the top! The measurement of your generosity becomes the measurement of your return.”' Luke 6:38 -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

The liver is an essential organ that plays more than 500 documented roles in maintaining physiological balance. Roughly 4.5 million adults have been diagnosed with liver disease.  The liver is responsible for metabolic regulation, biochemical detoxification, bile production, hormone clearance, cholesterol management, nutrient storage, and immune modulation. It processes virtually everything we ingest, inhale, absorb, or metabolize. As a result, it is consistently exposed to environmental toxins, pharmaceuticals, metabolic byproducts, and dietary compounds. From a functional perspective, liver health is central to whole-body function. A compromised liver can contribute to suboptimal hormone metabolism, dysregulated blood sugar, increased inflammation, digestive challenges, and impaired detoxification pathways. Your liver never stops working for you. While you sleep, while you work, while you face stress or joy or heartbreak—it’s there, filtering your blood, managing your energy, balancing your hormones, and clearing away what no longer serves you. It is literally designed to transform the burdens your body encounters into something your body can safely release.   When your liver thrives, you thrive. Your mind feels clearer. Your hormones feel steadier. Your energy feels brighter. Your whole body feels like it can finally exhale. What Damages the Liver 1. Excessive Alcohol Alcohol is one of the most well-known liver stressors. 44.5% (43,004 deaths) of liver disease deaths in 2023 involved alcohol. It directly damages liver cells and forces the organ to work harder to process and neutralize it, leading to inflammation. Over time, it leads to alcoholic fatty liver, alcoholic hepatitis, and alcoholic liver cirrhosis. Even moderate use can affect liver function and impact individuals differently, depending on genetics, hormones, diet, and metabolic health, especially in women, who metabolize alcohol differently.   2. High Sugar + Ultra-Processed Foods Foods high in fructose, refined carbs, and industrial oils drive fat accumulation inside the liver. This is the root of nonalcoholic fatty liver disease, which now affects nearly one in three adults—even people who don’t drink.   It is estimated that 80-100 million adults have fatty liver disease, often undiagnosed. 3. Medication Overload The liver processes almost every drug we take. Overuse of acetaminophen, statins, antibiotics, and certain antidepressants can overwhelm detoxification pathways and damage liver cells. 4. Environmental Toxins Pesticides, plastics, synthetic fragrances, heavy metals, and household chemicals all add to the liver’s workload. Every day, your liver filters chemicals from the air you breathe, the products you use, and the food you eat. 5. Chronic Stress Stress is not just emotional—it’s biochemical. Chronic cortisol production slows detox, increases inflammation, and interferes with hormone clearance, especially estrogen. 6. Poor Gut Health Because the gut and liver communicate through the portal vein, gut imbalance creates a heavier toxic load. Constipation, dysbiosis, and leaky gut all force the liver to work twice as hard. 7. Metabolic Syndrome + Obesity Insulin resistance is a major driver of liver fat buildup, inflammation, and progression to more serious conditions like NASH. 8. Sleep Deprivation Deep sleep is when your liver performs critical housekeeping. Without adequate rest, detox slows, and inflammation increases. How to Protect the Liver The good news? The liver is the only organ in the body that can regenerate itself. Even if it’s overworked or sluggish, small, intentional changes can create a major transformation. Here’s how to support and protect it: 1. Nourish With Whole Foods Prioritize: Cruciferous vegetables (broccoli, cabbage, Brussels sprouts) Leafy greens High-quality proteins Healthy fats Foods rich in antioxidants (berries, turmeric, beets) 2. Hydrate Like It Matters Water supports bile flow—your liver’s method for eliminating toxins. Aim to sip steadily throughout the day. 3. Reduce Alcohol + Liquid Sugar Cutting down even slightly gives your liver immediate relief. Sugary drinks—sodas, sweetened coffees, energy drinks—are major drivers of liver fat. 4. Support the Gut A healthy gut reduces the toxic load that flows into the liver. Think: probiotics, fiber, fermented foods, and regular elimination. 5. Move Your Body Daily Movement increases circulation and insulin sensitivity, which reduces fat accumulation in the liver.   6. Prioritize Sleep Deep sleep is detox time. Aim for 7–9 hours and support a healthy circadian rhythm. 7. Reduce Environmental Toxins Simple swaps make a big difference: Glass instead of plastic Natural cleaning products Unscented or low-tox personal care items Organic when possible Your liver feels every choice you make. 8. Manage Stress Stress is a major liver burden. Try: Prayer Breathwork Meditation Journaling Walking outside 9. Consider Functional Testing Tests like liver panels, the GI-MAP, DUTCH testing, or toxin panels can reveal underlying imbalances and guide a personalized approach. Function Health Bloodwork   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Advent has begun (November 30)… Tis the Season   Spiritual: prepare our hearts Physical: Go out and enjoy the sights and sounds of the season (light shows, plays, movies, etc.)   For 400 years it seemed as if God went silent. No new prophets on the scene, no signs and wonders. Simply silence. Hanging on to the prophecies of old that told of a savior to come, the people prayed and watched for a sign. Any sign of this king that would save the world. Advent is all about the waiting. The anticipation and excitement that man could be set free. I don’t think God was silent. I think He was waiting for His people to come to Him. He always makes the first move, and now it was time for man to move toward Him.    The people who walk in darkness will see a great light. For those who live in a land of deep darkness, a light will shine. You will enlarge the nation of Israel, and its people will rejoice. They will rejoice before you as people rejoice at the harvest and like warriors dividing the plunder. For you will break the yoke of their slavery and lift the heavy burden from their shoulders. You will break the oppressor’s rod, just as you did when you destroyed the army of Midian.  For a child is born to us, a son is given to us. The government will rest on his shoulders. And he will be called: Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. His government and its peace will never end. He will rule with fairness and justice from the throne of his ancestor David for all eternity. The passionate commitment of the Lord of Heaven’s Armies will make this happen! '  Isaiah 9:2-4,6-7   What Advent Means The word Advent comes from the Latin adventus, meaning “coming” or “arrival.” It’s a time of expectation, reflection, and preparation for the celebration of the birth of Jesus (Christmas). In some traditions, it also looks forward to Christ’s second coming. How Advent Is Observed It begins on the fourth Sunday before Christmas. Many churches and families use an Advent wreath with four candles (hope, peace, joy, love), lighting one each week. Some people use Advent calendars to count down the days until Christmas. It’s often a time of prayer, quiet reflection, and spiritual renewal. Spirit of Advent Advent is about slowing down, reconnecting with meaning, introducing hope and light into the darker winter months, and preparing your heart for the season ahead. -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

The Traveler’s Gift  The Traveler’s Gift by Andy Andrews is a powerful, motivational book that blends storytelling with life principles. It follows David Ponder, a man at a low point in his life, who supernaturally travels through time and meets seven historical figures. Each person gives him a “decision” — a timeless lesson for success and personal growth. Here’s a breakdown of the seven key lessons (The Seven Decisions) and what we can learn from them, AND how each of the seven lessons beautifully aligns with biblical and spiritual truths.  1. The buck stops here. I am responsible for my past and my future. President Harry Truman tells David, "You have chosen the pathway to your present destination. The responsibility for your situation is yours." Do you believe that an individual's present state is solely determined by personal choice and responsibility? Why or Why Not? Spiritual Parallel: God calls us to take ownership of our actions rather than shifting blame (as Adam and Eve did in Genesis 3). Scripture: “Each of us will give an account of ourselves to God.” — Romans 14:12 Reflection: Spiritual growth begins when we stop saying “Why me?” and start saying “Lord, what do You want me to learn?” Lesson: Accepting responsibility is an act of humility — it positions you to receive God’s help. I will seek wisdom. I will be a servant to others   "God moves mountains to create the opportunity of His choosing. It is up to you to be ready to move yourself." So - the way has already been cleared for you. King Solomon says, "We, as humans, are always in a process of change. Therefore, we might as well guide the direction in which we change. " How will the decision to "seek wisdom" help you guide the direction in which you change? Spiritual Parallel: Wisdom comes from God and those who fear Him. Seeking it shows spiritual maturity. Scripture: “If any of you lacks wisdom, let him ask of God, who gives generously to all without finding fault.” — James 1:5 Reflection: Surrounding yourself with wise, godly people helps you walk in truth and avoid pitfalls. Lesson: Wisdom is not just knowledge — it’s discernment guided by the Holy Spirit. 3. I am a person of action. I seize this moment. I choose now. Faced with the impossible, Joshua Chamberlain made the only decision possible. One leadership decision that you make, can change the world!”  (Joshua Chamberlain)   “The schoolteacher from Maine was awarded the Congressional Medal of Honor for his decision. His commanding officers determined that the actions of this one man saved the Union army from being destroyed—this one man turned the tide of the battle. Joshua Lawrence Chamberlain turned the tide of the war. Spiritual Parallel: Faith without works is dead. Taking action is how we demonstrate trust in God’s promises. Scripture: “Faith by itself, if it is not accompanied by action, is dead.” — James 2:17 Reflection: When God calls you to move, obedience activates miracles. Lesson: Step out in faith, even when you don’t see the full picture — God meets you in motion. I have a decided heart. My destiny is assured. "Conditions are never exactly right. Indecision limits the Almighty and His ability to perform miracles in your life. He has put the vision in you - proceed! To wait, to wonder, to doubt, to be indecisive is to disobey God." You don't know the limits you can reach until you move. "Nothing great was every accomplished by a realistic person." Is it time you stop playing a small game? It is time for you to move forward with that dream, that vision, that passion God has planted in your heart? If not now, then when? Every day Columbus saw the vision with such clarity and passion. “Passion!” he said again in a forceful whisper. “Passion is a product of the heart. Passion is what helps you when you have a great dream. Passion breeds conviction and turns mediocrity into excellence! Your passion will motivate others to join you in pursuit of your dream. With passion, you will overcome insurmountable obstacles. You will become unstoppable!” Passion “Getting started, getting finished—both ends of a journey require a demonstration of passion,” Columbus mused. David stared blankly at the great man. “Passion!” he said again in a forceful whisper. “Passion is a product of the heart. Passion is what helps you when you have a great dream. Passion breeds conviction and turns mediocrity into excellence! Your passion will motivate others to join you in pursuit of your dream. With passion, you will overcome insurmountable obstacles. You will become unstoppable!”   Vision; Columbus “Yes, there is land,” Columbus replied, “and it is right there.” He gestured past the bow of the ship again. “I see it as plainly as I see you. For almost twenty years I have seen it. And tomorrow, you will see it too. It will come into view just as dawn breaks, directly in front of the Santa Maria. Beautiful land with trees and fruit and animals and people who will welcome us as heroes! The water gushing from the ground will be cold and pure. It will sparkle as if sprinkled with diamonds! This will be a place for men’s dreams to come true—a glorious new world Spiritual Parallel: God blesses those who are steadfast and not double-minded. Scripture: “A double-minded man is unstable in all his ways.” — James 1:8 Reflection: Once God gives direction, decide to follow through — trust Him completely. Lesson: A “decided heart” is one anchored in conviction and faith, even when circumstances look uncertain. Today I will choose to be happy. I am the possessor of a grateful spirit. Our very lives are fashioned by choice, Mr. Ponder. First we make choices. Then our choices make us." We are meant to live from the overflow of what is inside. Choose wisely the things you allow in your circle of influence. Greatness does not care what color you are, where you came from, whether you are male or female. It is what's inside of us that makes the difference, then the difference is made when we chose what goes inside.... "It's what's inside that makes all the difference." Every day can be filled with fear or life lived with risk and wild child like abandon. "Fear is a poor chisel with which to carve out tomorrow." Today - choose to smile, choose to be grateful for what you have, keep your focus on your envisioned future rather than the challenges of the day, and most of all, choose to be happy. I had a friend, Emily was her name. Emily has so many serious health issues. So many times she was on the brink of dying and in so much pain. For years, I saw her "choose joy". No matter what, she remained hopeful, fought with everything she had. Even in a wheelchair, in pain, she showed up and she always showed up with a smile. At times, people were cruel and she asked me why. Spiritual Parallel: True joy doesn’t depend on circumstances but on God’s presence. Scripture: “This is the day the Lord has made; we will rejoice and be glad in it.” — Psalm 118:24 Reflection: Like Paul, who sang in prison, we can choose joy because God is with us in every situation. Lesson: Gratitude transforms your outlook; joy is an act of worship and trust. I will greet this day with a forgiving spirit. I will forgive myself.   “Do not run from power. Gather it as you would the finest fruit. Power in the hands of a good person is like a cool drink of water on a hot summer day. It refreshes everyone with whom it comes in contact.   But there are a few of us, David, who have latched on to this silly idea that we can change the world. We will develop the power to ignore what is popular and do what is right. One person can attain the power to lead hundreds of thousands of people to the promised land of their dreams. “As children, we were afraid of the dark. Now as adults, we are afraid of the light. We are afraid to step out. We are afraid to become more. But how can we lead others to a destination we have not reached?   You will become a lighthouse of personal growth and power, and by your example and leadership, you will prevent many a worthy man from crashing his life upon the rocks of mediocrity.” “The unmistakable truth about forgiveness is that it is not a reward that must be earned; forgiveness is a gift to be given. When I give forgiveness, I free my own spirit to release the anger and hatred harbored in my heart. By granting forgiveness, I free my spirit to pursue my future happily and unencumbered by the anchors of my past. And forgiveness, when granted to others, becomes a gift to myself.” Spiritual Parallel: Forgiveness is at the heart of the Gospel. When we forgive, we reflect Christ’s nature. Scripture: “Forgive, and you will be forgiven.” — Luke 6:37 Reflection: Holding grudges blocks blessings and peace; releasing others frees your own heart. Lesson: Forgiveness doesn’t excuse others — it liberates you and aligns you with God’s grace. I will persist without exception. I am a person of great faith.   "Reason never makes room for miracles; faith releases miracles." "... the great leaders - great achievers - are rarely realistic by other people's standards. Somehow, these successful people, often considered strange, pick their way through life ignoring or not hearing negative expectations and emotions." "Circumstances are rulers of the weak...but they are the weapons of the wise." What were your thoughts when Gabriel finally says; "This, my friend, is the place that never was?" "Times of calamity and distress have always been producers of the greatest men. The hardest steel is produced from the hottest fire; the brightest star shreds the darkest night." Now more than ever - you have been chosen for this moment in time to change the world. It is time to produce the greatness that is within you. The world needs you. The world needs hope. The world needs Jesus and you are the messenger. There is a thin thread that weaves from only you to hundreds of thousands of lives. Your example, your actions, and yes, even one decision that you make will literally change the world. Spiritual Parallel: God honors perseverance and faith that endures trials. Scripture: “Let us not grow weary in doing good, for in due season we will reap, if we do not give up.” — Galatians 6:9 Reflection: When you feel weary, remember persistence is proof of faith. Lesson: Keep pressing forward — victory often comes just beyond the point of surrender. Spiritual Summary The Traveler’s Gift teaches that success is not luck or fate — it’s the result of spiritual alignment with God’s truth: The buck stops here. I am responsible for my past and my future. I will seek wisdom. I will be a servant to others. I am a person of action. I seize this moment. I choose now. I have a decided heart. My destiny is assured. Today I will choose to be happy. I am the possessor of a grateful spirit. I will greet this day with a forgiving spirit. I will forgive myself. I will persist without exception. I am a person of great faith.   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Harvest Time    Harvest - Mentioned 204 times in Scripture Harvest begins with a seed…And the seed that fell on good soil represents those who hear and accept God’s word and produce a harvest of thirty, sixty, or even a hundred times as much as had been planted!”   Physical:  Seasonal Fall Foods:  Pumpkin, Apples, Cranberries, Beets, Kale, Winter Squash, Root vegetables. Figs, Pears   Spiritual: Lord of the harvest.   I am giving you a promise now while the seed is still in the barn. You have not yet harvested your grain, and your grapevines, fig trees, pomegranates, and olive trees have not yet produced their crops. But from this day onward I will bless you.” Haggai 2:19   Every seed needs a time of preparation before it can be planted. It has to first be harvested, then cleaned, dried, then shaken and separated from the outer shell or chaff, stored or seasoned in the barn before it is the right time plant.    IF you hold on to that seed for too long, it may not grow or it may not be healthy. God has promises attached to the seed that is in your hand. It will not produce good fruit until you first get it out of the barn and plant it. What are you holding on to that you haven’t been willing to let go of and trust God with?  Harvest time is the period when crops that have been planted and nurtured through the growing season are finally ready to be gathered. In a literal or agricultural sense, it means: The time when farmers collect mature crops like grains, fruits, or vegetables from the fields. It usually occurs in late summer to early fall, depending on the type of crop and region. It’s a season of abundance and gratitude, often celebrated with festivals or gatherings to give thanks for the year’s yield. In a spiritual or metaphorical sense, “harvest time” can mean: The season when you reap the rewards of your hard work, faith, or perseverance. It symbolizes fulfillment, blessing, and results — when seeds (efforts, prayers, or good deeds) that were sown earlier begin to produce fruit. Many use it to express a time of divine reward or manifestation — when what you’ve believed for or worked toward finally comes to pass. Harvest time is a powerful symbol of reaping what has been sown — both in the natural and spiritual realms. It represents a season of fulfillment, reward, and divine increase following faithfulness, obedience, and patience.   God Is the Lord of the Harvest Matthew 9:37–38 (NIV): “The harvest is plentiful but the workers are few. Ask the Lord of the harvest, therefore, to send out workers into his harvest field.” → Here, Jesus uses “harvest” to describe souls being brought into God’s kingdom. It’s a time when hearts are ready to receive truth and salvation. You Reap What You Sow Galatians 6:7–9 (NIV): “Do not be deceived: God cannot be mocked. A man reaps what he sows… Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” → Spiritually, harvest time is when God rewards faithfulness — it’s the result of sowing seeds of prayer, generosity, love, or obedience. Even if results take time, they come “at the proper time.” A Season of Divine Reward Psalm 126:5–6 (NIV): “Those who sow with tears will reap with songs of joy.” → Sometimes your “seed” (your labor, prayer, or pain) is sown through difficulty, but harvest time brings joy and restoration. Spiritual Harvest of Souls John 4:35 (NIV): “Open your eyes and look at the fields! They are ripe for harvest.” → Jesus speaks of people ready to receive the Gospel. The harvest isn’t just material — it’s also about winning souls and expanding God’s kingdom. A Time of Judgment or Accountability In another sense, harvest time represents God’s final judgment — the separating of good from evil. Matthew 13:39: “The harvest is the end of the age, and the harvesters are angels.” → Here, harvest time is when God gathers His people and separates the righteous from the wicked. Now, Lord, do it again! Restore us to our former glory! May streams of your refreshing flow over us until our dry hearts are drenched again. Those who sow their tears as seeds will reap a harvest with joyful shouts of glee. They may weep as they go out carrying their seed to sow, but they will return with joyful laughter and shouting with gladness as they bring back armloads of blessing and a harvest overflowing!'  Psalms 126:4-6 In Summary Harvest time spiritually means: A season of reaping what has been sown — good or bad. A time of reward, fulfillment, and manifestation of God’s promises. A call to readiness, because the Lord’s harvest (souls, blessings, and judgment) is coming. A celebration of God’s faithfulness — He honors every seed planted in faith.   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

ABSOLUTE SURRENDER And now, I desire by God’s grace to give to you this message—that your God in heaven answers the prayers which you have offered for blessing on yourselves and for blessing on those around you by this one demand: Are you willing to surrender yourselves absolutely into His hands? What is our answer to be? God knows there are hundreds of hearts who have said it, and there are hundreds more who long to say it but hardly dare to do so. And there are hearts who have said it, but who have yet miserably failed, and who feel themselves condemned because they did not find the secret of the power to live that life. May God have a word for all! Let me say, first of all, that God claims it from us.  God Expects Your Surrender   And God’s redeemed children, oh, can you think that God can do His work if there is only half or a part of them surrendered? God cannot do it. God is life, love, blessing, power, and infinite beauty, and God delights in communicating Himself to every child who is prepared to receive Him. But ah! this one lack of absolute surrender is just the thing that hinders God.   Murray,  Andrew. Absolute Surrender   Another great writer has said that absolute, unalterable dependence upon God alone is the essence of the religion of angels. It should also be that of men. God is everything to the angels, and He is willing to be everything to the Christian. If I can learn to depend on God every moment of the day, everything will come right. You will receive the higher life if you depend absolutely on God.   'Your favor will fall like rain upon our surrendered lives, like showers reviving the earth.' Psalms 72:6   “Absolute surrender” to God is not a one-time event but an ongoing process of trust, humility, and transformation   'Jesus said to all of his followers, “If you truly desire to be my disciple, you must disown your life completely, embrace my ‘cross’ as your own, and surrender to my ways. ' Luke 9:23   ABSOLUTE SURRENDER IS LAYING DOWN YOUR LIFE - ALL OF IT. BY… Recognize God’s Sovereignty Surrender begins with the heart’s acknowledgment that God is in control, not us. It’s letting go of the illusion that we can manage every detail of life. “Be still, and know that I am God.” – Psalm 46:10 It means trusting that God’s plan is higher, wiser, and ultimately for your good, even when it’s not clear. Lay Down Your Will True surrender means saying, “Lord, not my will, but Yours be done.” (Luke 22:42) This doesn’t mean giving up your dreams or desires, but offering them to God — allowing Him to reshape them according to His perfect will. You can practice this daily in prayer: “Father, I yield this situation, this desire, this fear to You. Lead me how You see fit.” 'Laying your life down in tender surrender before the Lord will bring life, prosperity, and honor as your reward.' Proverbs 22:4   And whoever comes to me must follow in my steps and be willing to share my cross and experience it as his own, or he is not worthy of me. Those who cling to their lives will give up true life. But those who let go of their lives for my sake and surrender it all to me will discover true life!' Matthew 10:38-39   …as you continually surrender to my ways. For if you let your life go for my sake and for the sake of the gospel, you will continually experience true life.  Mark 8   Those who belong to Christ Jesus have nailed the passions and desires of their sinful nature to his cross and crucified them there. Galatians 5:24 NLT   'Then Jesus said to his disciples, “If you truly want to follow me, you should at once completely reject and disown your own life. And you must be willing to share my cross and experience it as your own, as you continually surrender to my ways. For if you choose self-sacrifice and lose your lives for my glory, you will continually discover true life. But if you choose to keep your lives for yourselves, you will forfeit what you try to keep. ' Matthew 16:24-25 Release Control and Trust Surrender often feels uncomfortable because it requires faith in the unseen. We surrender when we stop trying to fix, force, or figure everything out — and instead rest in God’s timing and guidance. It’s shifting from “How can I?” to “Lord, show me.” Stay in Relationship, Not Religion Surrender flows naturally from intimacy with God — not from duty or fear. Spend time in His presence through prayer, worship, and Scripture. The more you know His heart, the easier it becomes to trust and release Surrender Is Daily It’s not a one-time declaration but a lifestyle: When anxiety comes — surrender your thoughts. When plans fail — surrender your expectations. When blessings come — surrender your gratitude. Think of it like breathing: inhale faith, exhale control. Rest in His Grace Absolute surrender doesn’t mean perfection. It means dependence. Even when you falter, His grace meets you there. He’s not asking for flawless submission — He’s asking for a willing heart. “Trust in the Lord with all your heart and lean not on your own understanding.” – Proverbs 3:5–6   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

How to Support and Strengthen Your Immune System   What is the Immune system?  “The immune system is one of the most complex and fascinating systems in the human body. It’s our natural defense network — designed to identify, neutralize, and eliminate pathogens such as bacteria, viruses, fungi, and parasites, as well as abnormal or damaged cells. Structurally, it’s made up of two main components: the innate and the adaptive immune systems. The innate immune system is your body’s first line of defense. Present at birth: It is the natural, inborn system of defense that doesn't require prior exposure to a pathogen.  It includes physical barriers, such as the skin and mucous membranes, as well as immune cells, including macrophages and neutrophils, that immediately attack invaders. It’s fast, but not specific — meaning it responds the same way to most threats. The adaptive immune system, on the other hand, is more specialized, provides long lasting immunity. It includes lymphocytes — specifically B cells and T cells. B cells produce antibodies that target specific antigens, while T cells either destroy infected cells directly or help coordinate other immune responses. This system also has memory — so once it encounters a particular pathogen, it can recognize and respond to it faster in the future. The immune system relies on communication between cells through signaling molecules called cytokines, and it’s supported by organs like the thymus, spleen, bone marrow, and lymph nodes. But for the immune system to function properly, it requires balance. An underactive immune system increases vulnerability to infections, while an overactive one can cause harm that leads to allergies, autoimmune disorders, or chronic inflammation. So the goal is regulation, not constant activation. Here are some evidence-based ways to strengthen your immune health naturally: Boosting our immune system: The immune system needs care. Chronic stress, poor sleep, lack of nutrients, and little movement can all weaken it. On the other hand, a good nutrient-dense diet — rich in vitamins A, C, D, E, zinc, and selenium — helps support immune resilience, rest, hydration, stress management, and regular exercise, which help it stay strong and balanced. Other factors, such as gut health and stress levels, play significant roles in regulating immune function. For example, chronic stress elevates cortisol, which can suppress the activity of immune cells.  Prioritize Sleep Sleep is when your body repairs and regenerates. During deep sleep, cytokines — the proteins that help control inflammation and infection — are released. Chronic sleep deprivation reduces these protective molecules, making you more vulnerable to illness. Adults generally need 7–9 hours each night for optimal immune function. Nourish with Whole Foods Nutrition is fundamental to immune health. Vitamin C (found in citrus, kiwi, and bell peppers) supports white blood cell function. Vitamin D plays a critical role in immune regulation — and low levels are linked to higher rates of infection. Zinc (in pumpkin seeds, lentils, and seafood) helps immune cells communicate and multiply. Antioxidants from colorful fruits and vegetables protect immune cells from oxidative stress. A balanced diet emphasizing lean proteins, healthy fats, and fiber from plants helps sustain immune cell activity and gut microbiome health. 3. Maintain a Healthy Gut About 70% of your immune cells reside in your gut. A diverse gut microbiome — supported by probiotics (like yogurt, kefir, or fermented vegetables) and prebiotics (from fiber-rich foods like garlic, onions, and oats) — helps train your immune system to respond appropriately to pathogens without overreacting. Manage Stress Chronic stress triggers the release of cortisol, which can suppress immune defenses over time. Practices like deep breathing, mindfulness, journaling, or time in nature lower stress hormones and enhance immune balance. Stay Physically Active Moderate, consistent exercise enhances circulation and helps immune cells move efficiently throughout the body. Activities like brisk walking, cycling, swimming, or strength training three to five times a week can significantly improve immune response. Stay Hydrated Water supports every system in the body, including the lymphatic system, which transports immune cells and clears toxins. Limit Toxins Excessive alcohol, processed foods, and smoking all weaken immune function and increase inflammation. Reducing these exposures helps your immune cells function more effectively. Closing:  And finally — remember, no supplement or single food can instantly “boost” immunity. True immune resilience comes from consistency: daily habits that nourish, restore, and balance your body over time. When you care for your sleep, nutrition, stress, and movement, you’re not just boosting your immune system — you’re creating the internal environment where health naturally thrives.”   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Happy November. November often sneaks up on us. Suddenly, the year is winding down, the calendar fills up, and before we know it — Thanksgiving is here. But what if this November, we slow down, refocus, and enter the season with a heart of gratitude, peace, and purpose? 1. Start with Reflection, what am I thankful for? 2. Self-Care 3. Cultivate a Spirit of Gratitude 4. Prepare Your Home and Heart for Connection 5. Reflect on Spiritual Abundance -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

“The holidays are meant to be a season of joy — but for many, they become a season of stress, overindulgence, and exhaustion. Today, we’re talking about how to prepare your heart, home, and health so you can truly enjoy this season — body, mind, and spirit.”   In our previous episodes, we talked about depression (101) and stress (102). If you missed either episode, we encourage you to take a listen bc many people experience stress and depression around the holiday season.    People experience holiday depression and stress due to factors like loneliness, financial strain, unrealistic expectations for perfect celebrations, and increased social obligations, which can trigger or worsen existing mental health issues. Seasonal Affective Disorder (SAD) can also play a role, with less daylight in winter months causing mood changes. Additionally, family dynamics, grief over past losses, and even the commercialization of the season can contribute to negative feelings.    How can you prepare?  🎄 1. Prepare Your Heart Before Your Schedule Start with peace, not panic — spend quiet time each morning centering yourself in prayer or reflection. Remember the “why” behind the season — it’s about love, gratitude, and connection, not perfection. Practice saying no when needed — boundaries protect your peace. Create a short holiday mantra, like: “I choose peace over pressure.” 🥗 2. Nourish, Don’t Neglect Your Body Eat with intention: enjoy the treats, but stay mindful. Balance indulgence with nourishment. Stay hydrated: dehydration often disguises itself as fatigue or hunger. Move daily: even 10–15 minutes of walking, stretching, or strength work can make a difference. Prioritize rest: late nights, sugar, and stress deplete energy — make sleep part of your self-care. 💞 3. Protect Your Mental & Emotional Health Don’t compare your holiday to someone else’s highlight reel — joy comes from authenticity. Be present in moments that matter instead of chasing perfect photos or gifts. If grief or loneliness surfaces, give yourself grace — healing and hope can coexist. Keep gratitude at the center — a grateful heart quiets anxiety. 🙏 4. Keep Christ at the Center Remind listeners: The best gift is His presence, not presents. Share a short devotional thought or Scripture for the season (like Luke 2:10-11 or Isaiah 9:6). Encourage faith traditions that bring meaning — family prayer, worship, volunteering, or giving back. ✨ 5. Plan Ahead for a Strong Start to the New Year Reflect on what truly recharges you — schedule more of that and less of what drains you. Set small, sustainable wellness goals rather than all-or-nothing resolutions. End the year with gratitude journaling or a “faith vision board” for 2026. 🌟 Closing Encouragement “This holiday season, choose health, peace, and purpose over hurry, guilt, and exhaustion. Let’s celebrate from a place of strength — nourished in body, renewed in mind, and anchored in Christ’s joy.” -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Chronic stress is often referred to as a "silent killer" because its long-term, damaging effects can accumulate without obvious, immediate symptoms. The physical toll of unmanaged stress can significantly increase the risk of serious health conditions and even lead to premature death.  Here is how chronic stress can be a silent killer: Gradual and hidden damage. Unlike sudden illnesses, the effects of long-term stress can build up slowly over time. This makes it easy for many people to dismiss or ignore their symptoms until a major health problem arises. Affects multiple systems. Stress attacks every cell in the body, affecting physical and mental health. It impacts the cardiovascular, immune, and endocrine systems, among others. Escalates risk for major diseases. Chronic stress is a major contributing factor to many of the leading causes of death, including: Heart disease: Uncontrolled stress elevates blood pressure, increases cholesterol, and raises heart rate, which can lead to hypertension, heart attacks, and sudden cardiac death. Cancer: Stress can weaken the immune system, leaving the body more vulnerable to diseases and potentially affecting the development of cancerous tumors. Mental illness: High levels of stress are associated with depression, anxiety disorders, and substance use disorders, all of which carry health risks. Interferes with healthy habits. People under chronic stress may turn to unhealthy coping mechanisms, such as poor eating habits, lack of exercise, or increased use of alcohol and drugs, which further damage health. Goes unrecognized. Stress symptoms are often subtle or mistaken for other issues. Headaches, trouble sleeping, and fatigue may be wrongly blamed on other factors instead of the underlying stress.  “As we enter the final stretch of 2025, many of us feel the weight of unfinished goals (episode 99, Finish Strong), family demands, and the hustle of the holidays. But what if we finished this year not burned out — but balanced, peaceful, and strong in spirit?” 1. Pause and Reflect Instead of Rush and React 2. Care for the Body 3. Strengthen the Spirit 4. Guard the Mind 5. Connect with Purpose and People -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

While mostly recognized as Breast Cancer Awareness month, it is also a month recognizing other health and wellness issues.    Last October we did a Breast Health podcast, Podcast Episode 49.    Depression and Mental Health has come to the forefront of health and wellness, so we want to address this today to help you with some tips to battle Depression:   Symptoms of Depression A major depressive episode is defined as experiencing five or more of the following symptoms every day (or most days) for two weeks or more: Depressed or irritable mood Sleep problems (i.e., sleeping too much or too little; sleeping mainly during the day) Change in interests (i.e., not being interested in what you used to enjoy) or low motivation Excessive guilt or unrealistically low self-image Significantly low energy and/or change in self-care (i.e., not showering anymore) Significantly worse concentration (i.e., sharp decline in grades or performance) Changes in appetite (i.e., eating too much or too little) Agitation or severe anxiety/panic attacks Suicidal thoughts, plans or behaviors — including self-harm (i.e., intentionally cutting or burning yourself)   Natural Ways to combat: 1. Meaning: Find small ways to be of service to others.  2. Your goals: Find workable goals that give you a sense of accomplishment. 3. Pleasant Events: Schedule pleasant activities or events. 4. Engagement: Stay in the present. (Mindfulness) 5. Exercise: And, eat right too 6. Relationships: Focus on people who lift you up. 7. Sleep Regularly: Try to keep a regular sleep schedule.   Depression doesn’t always look like sadness — sometimes it’s exhaustion, disconnection, or feeling numb. But the good news is, healing is possible. Today we’re talking about real, holistic ways to deal with depression — body, mind, and spirit.” Patient Health Questionnaire (PHQ-9): A 9-item questionnaire that screens for major depressive disorder.    💭 1. Acknowledge and Normalize It Depression is not weakness — it’s a health issue, not a character flaw. Talk about the importance of recognizing early signs: fatigue, loss of interest, irritability, hopelessness. Encourage open conversations and breaking the stigma, especially in faith communities. 🌿 2. Care for the Body Movement matters: gentle exercise, walks in nature, stretching, or strength training can lift mood. Nourish your body: balanced nutrition supports brain health (omega-3s, leafy greens, lean protein). Sleep: adequate rest is crucial for emotional balance. 🙏 3. Strengthen the Spirit Prayer, worship, and Scripture bring comfort and remind us of God’s presence in the valley. Journaling gratitude or faith reflections helps shift focus from despair to hope. Encourage finding community in church or support groups. 🧠 4. Support the Mind Counseling or therapy is a courageous step — not a lack of faith. Cognitive-behavioral therapy, mindfulness, and faith-based counseling can help reframe negative thought patterns. Encourage listeners to speak with a healthcare provider if symptoms persist. 💞 5. Stay Connected Isolation deepens depression — connection brings healing. Suggest reaching out to trusted friends, mentors, or faith leaders. Serving others can often rekindle purpose and joy. ✨ Closing Encouragement “Remember, you are not alone, and your story is not over. Depression may visit, but it doesn’t define you. God can bring beauty out of brokenness — one step, one breath, one prayer at a time.” -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Our Favorite Episodes. Time to Celebrate!   Glenda & Robin talk about their top 10 episodes:    Robin’s #43: Do it Now (Before you turn 70) #47: Routines #15 & #53: Forrest Therapy #18 #20 #71 Spiritual Disciplines Glenda’s  #12 Mindset #18 & #20 #71 Spiritiual disciplines  #61 Goal setting #77 Spiritual Armor of God #85 Fire up Your Metabolism #87 Accountability    Let’s not forget all of our guests:  Michael McIntyer x 2 Russ Holley x 2 Michelle Thielen Bello Dondja Dr Jennifer Joy Elyssa Shepard Dondja Steven McCoy & Bob Spellmeyer Dr. Brent Froberg, DC Tony Duck Robert Kaelin Colt Milton Dusty Kinley Darin Eubanks Dean Smith Dr. Marcy Meyer Wes Watts Dr Dick Thom Julie Thom   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Heading into Q4.    This is it! The final quarter of 2025. Let’s make it count!    First:  Review your annual goals and assess where you are at hitting the target Second: Prioritize what is most important  Third: Assess your Q3. How did you do in your wellness goals, financial, personal growth. Etc?  What worked, what didn’t and what are you going to change What were your biggest wins? Fourth: Lay the groundwork for Q4 Note big rocks: Thanksgiving, Christmas, New Years Eve, School break, programs These things may require a big chunk of your time. How will you adjust or compensate for this? Will this change any of the goals you will focus on? Fifth: Schedule a weekend to set goals for 2026 Any milestones you want to celebrate? Any business you want to start?  Health and wellness Financial     Ways to make Q4 your best:    The last quarter of the year is a powerful time—it’s a season of reflection, intentional action, and preparation for a strong new beginning. Here are ways you can make the last quarter of 2025 truly impactful:   1. Reflect & Recalibrate Review your 2025 goals: What have you accomplished? What still matters? Celebrate wins: Big or small, acknowledge progress. Release what no longer serves you: Let go of habits, commitments, or mindsets that drain you.    2. Finish Strong - book Dr. Ben Hardy 10X is easier than 2X Choose 1–3 priority goals: Focus your energy instead of scattering it. Break into milestones: Weekly actions build momentum. Commit to consistency: Small daily habits compound into meaningful results. 3. Invest in Personal Growth Read or take a course that builds your skills or deepens your faith. Attend a retreat, conference, or mastermind to gain fresh perspective. Journal about lessons learned in 2025 and intentions for 2026. 4. Strengthen Relationships Spend intentional time with loved ones before the holiday season rush. Express gratitude—handwritten notes, phone calls, or simple acts of kindness. Reconcile or mend strained relationships where possible. 5. Deepen Spiritual Alignment Set aside time for prayer, fasting, or reflection. Seek God’s vision for your next season. Ask: Am I living aligned with my calling?  6. Prioritize Health & Well-being Recommit to movement, nourishing food, and restorative rest. Schedule preventive checkups before year’s end. Create space for margin—don’t burn out during the holidays. 7. Prepare for 2026 Begin vision casting: What do you want your next year to look like? Create a word, theme, or scripture for 2026. Put structures in place now (financial, professional, personal) so you enter the new year with momentum. In short: Reflect, refocus, nurture relationships, strengthen your faith and health, and plant seeds for the year ahead.   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

What is most important?    Hebrews 12:1  Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us…   Examine: Faith Intention Association   Faith: How is your faith walk? I don’t necessarily mean your spiritual walk, but what are you filled with faith for? What are you believing God for? Faith = Confidence = Trusting in the promises of God.   Intention: Give yourself credit for your good intentions… you have a dream. Give yourself credit for stepping out of that comfort zone… The road to hell is paved with good intention…intention not acted upon. What do you intend to do, accomplish but have lost sight of the target? Another word for intention is AIM. Grab that bow and arrow, aim for the bullseye on the target and move… shoot.   Association: Who are you hanging around with? Are they people who are emotionally secure? Financially successful? Have a great family? Have a great/successful life? Yes you are meant to invest in others, but you also need to be around people who will lift you to a new level. Do you need to improve your associations?    Is this serving you, your goals, your mission? If not - you must remove it.    Alignment:  Aligning life with faith is really about making sure what we believe and what we do flow together.  Steps to Align Life with Faith and Intention 1. Deepen Your Relationship with God Spend time daily in prayer, Scripture, or meditation. Seek God’s guidance before making decisions. Let faith shape your inner thoughts, not just your outer actions. 2. Live Out Your Values Let integrity, kindness, forgiveness, and compassion guide your choices. Ask: Does this action reflect God’s character in me? 3. Prioritize Community & Service Surround yourself with people who share and encourage your faith. Serve others through generosity, hospitality, and acts of love. 4. Integrate Faith into Daily Life Work: Approach it as service and stewardship. Health: Treat your body as God’s temple through care and discipline. Relationships: Practice love, patience, and reconciliation. 5. Seek Spiritual Growth Continually Study, worship, and fellowship consistently. Be open to correction, growth, and God’s redirection. Stay humble and willing to learn. 6. Rest & Trust in God Avoid striving in your own strength alone. Aligning with faith means surrender—trusting God with the outcomes of your efforts. A Guiding Question  “Does this bring me closer to God’s purpose for my life, or pull me away from it?” “Is this in alignment with my values?”   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Overview of the Musculoskeletal System: Comprises bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue that support and move the body. Functions: Provides structural support Facilitates movement Protects internal organs Stores minerals like calcium and phosphorus Produces blood cells in bone marrow Common Musculoskeletal Disorders: Osteoarthritis: Degeneration of joint cartilage Rheumatoid arthritis: Autoimmune joint inflammation Osteoporosis: Reduced bone density and increased fracture risk Muscular dystrophies: Genetic disorders causing muscle weakness Fractures and sprains Prevention & Maintenance: Regular weight-bearing exercise Adequate calcium and vitamin D intake Proper ergonomics Avoiding smoking and excessive alcohol Diagnosis & Treatment: Imaging tests (X-ray, MRI, CT) Physical therapy Medications (NSAIDs, corticosteroids) Surgical interventions in severe cases Importance of Early Detection: Early diagnosis improves outcomes Monitoring risk factors like aging, injury, and hereditary conditions Recent Advances: Regenerative medicine (stem cell therapy) Biologics for inflammatory disorders Minimally invasive surgical techniques MSK system is one of my favorite body systems bc w/o it, our quality of life is poor. A strong and healthy musculoskeletal system enables activities of daily living such as movement, structural support, and shape for the body, and protects vital internal organs.   It is essential for longevity because it directly supports independence, physical function, and overall health, reducing the risk of chronic diseases, injuries, and falls.    Best ways to strengthen MSK system The musculoskeletal (MSK) system—your bones, muscles, tendons, ligaments, and joints—thrives on consistent movement, balanced nutrition, and recovery. Here are the best evidence-based ways to strengthen it: 🏋️ Movement & Exercise Strength Training Resistance exercises (weights, resistance bands, bodyweight like squats, pushups, planks). Builds muscle, strengthens tendons/ligaments, and improves bone density. Weight-Bearing Activity Walking, jogging, dancing, hiking. Stimulates bone growth and prevents osteoporosis. Flexibility & Mobility Stretching, yoga, dynamic warm-ups. Keeps joints healthy, prevents stiffness and injuries. Balance & Stability Training Tai chi, single-leg exercises, core strengthening. Reduces fall risk and improves coordination. 🥦 Nutrition & Hydration Protein: Essential for muscle repair (lean meats, fish, legumes, dairy, soy). Calcium & Vitamin D: Crucial for strong bones (dairy, leafy greens, fortified foods, sunlight for D). Magnesium & Vitamin K: Support bone metabolism (nuts, seeds, whole grains, leafy greens). Omega-3s: Reduce inflammation in joints (salmon, chia, flax, walnuts). Hydration: Keeps cartilage and connective tissue supple. 😴 Recovery & Lifestyle Adequate Sleep: Muscles and bones repair during deep sleep. Posture & Ergonomics: Protects spine, reduces strain. Avoid Smoking & Excess Alcohol: Both weaken bone density and slow healing. Healthy Weight: Reduces extra strain on joints while still allowing for muscle mass. 🩺 Preventive Care Routine Screenings: Bone density (especially after 50 or menopause), vitamin D levels. Professional Guidance: Physical therapist, trainer, or clinician for safe, personalized plans. A bone density test (DEXA or DXA scan) is one of the most important screenings for musculoskeletal health, especially as we age.    A bone density test is crucial because it detects silent bone loss before a fracture occurs. Most women need it at 65, most men at 70, and earlier for those with risk factors or fractures.   🔎 Why Bone Density Testing Is Important Detects Osteoporosis Early Identifies bone loss before it leads to a fracture. Osteoporosis often develops silently—no pain or symptoms until a bone breaks. Predicts Fracture Risk Tells you how likely you are to break a bone in the hip, spine, or wrist. Early detection allows for preventive measures (exercise, nutrition, medication if needed). Monitors Bone Health Over Time Shows whether bones are stable, improving, or weakening. Helps evaluate the effectiveness of treatments like supplements, lifestyle changes, or medications. Guides Personalized Care Results help your provider recommend specific nutrition, exercise, or medical therapy tailored to your needs. 📅 When Should You Get a Bone Density Test? Women: Age 65+ (routine screening even without risk factors). Postmenopausal under 65 if risk factors are present (family history, low weight, smoking, previous fractures, long-term steroid use). Men: Age 70+ (routine screening). Age 50–69 if risk factors are present. Anyone (Men or Women): After a fracture from a minor fall or bump (a “fragility fracture”). If taking medications that weaken bones (like long-term corticosteroids). If you have medical conditions linked to bone loss (thyroid disorders, rheumatoid arthritis, digestive issues that affect nutrient absorption). -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Grounding (also called earthing in some contexts) refers to practices that help you reconnect physically, mentally, or emotionally to the present moment and the natural world. It is often used in mental health, spiritual wellness, and physical health practices. Here's a breakdown of what grounding is and why it’s important: 1. Psychological/Mental Health Grounding Definition: Grounding techniques help bring your awareness back to the present, especially during stress, anxiety, trauma, or dissociation. Examples of grounding techniques: 5-4-3-2-1 method (identify 5 things you see, 4 you feel, 3 you hear, etc.) Deep breathing Holding something cold or textured Saying your name, date, and location aloud Why it’s important: Reduces anxiety and panic Helps manage PTSD flashbacks Re-establishes a sense of safety and control Prevents spiraling into overwhelming thoughts or emotions 2. Physical/Energetic Grounding (Earthing) Definition: In holistic and integrative wellness, grounding also refers to direct physical contact with the Earth, such as walking barefoot on grass or soil. Common practices: Walking barefoot on natural surfaces Lying on the ground Gardening or swimming in natural water Using grounding mats indoors Why it’s important (according to proponents): May reduce inflammation and improve sleep Balances the body’s electrical charge (based on the idea of free electrons from the Earth) Calms the nervous system and supports circadian rhythms Improves mood and reduces stress Note: Scientific research is still developing in this area. Some small studies suggest benefits, but more large-scale evidence is needed. 3. Spiritual/Emotional Grounding Definition: Being "grounded" spiritually means feeling centered, stable, and connected—to oneself, the Earth, or a higher purpose. Practices include: Meditation Prayer Yoga Spending time in nature Why it’s important: Enhances emotional resilience Promotes clarity and purpose Helps maintain balance during life transitions or stress   Grounding products:  Shoes Sheets Mats  Nature Companies: Grounding well The Grounding Co.  Earthing -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Wes Watts was one of the first team members at CellCore Biosciences, helping shape its growth and mission from the ground up. In his role, Wes works closely with practitioners across the country to help them implement powerful protocols focused on detox, gut health, and root-cause healing. Over the years, Wes has immersed himself in the functional medicine space, attending countless conferences and staying connected to the latest research and clinical insights. That ongoing exposure has helped him stay on the cutting edge of what's working in real-world practice — and he’s passionate about translating that knowledge into simple, actionable tools for both practitioners and patients. When he's not diving into practitioner education or fielding supplement questions, Wes is probably out playing basketball, enjoying the outdoors, or living out his commitment to faith, health, and personal growth. Dr Glenda’s cellcore account https://cellcore.com/pages/register-customer?code=ntURfDcA   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/        

Labor Day - The work of your hands - You’ll never work a day in your life if you love what you do… purpose.   Each day when you go to work, you have a choice in how you approach your job. Will you honor God with your attitude and be, as Paul writes, “a worker who does not need to be ashamed”?   'Go ahead, build your career and give yourself to your work. But if you put me first, you’ll see your family built up! ' Proverbs 24:27   'Professional work habits prevent poverty from becoming your permanent business partner. And: If you put off until tomorrow the work you could do today, tomorrow never seems to come.'  Proverbs 24:33-34   Work hard so you can present yourself to God and receive his approval. Be a good worker, one who does not need to be ashamed and who correctly explains the word of truth. 2 Timothy 2:15   Labor Day is a U.S. federal holiday observed on the first Monday in September, and its purpose is to: Honor and Recognize the American Worker Labor Day was created to: Celebrate the economic and social contributions of workers. Recognize the achievements of the labor movement, including: Fair wages Reasonable working hours Safe working conditions Rights to unionize   Historical Background Originated during the late 19th century, amid the rise of labor unions and industrialization. At the time, work weeks were on average, 80 hours per week. Child labor was prevalent as well. First celebrated in 1882 in New York City by the Central Labor Union. Became a federal holiday in 1894, after nationwide labor unrest (notably the Pullman Strike) led to greater awareness of workers’ rights. Modern Significance Marks the unofficial end of summer in the U.S. Often celebrated with: Parades and community events Barbecues and family gatherings Retail sales and travel While it has become a general holiday of rest and leisure, its core purpose remains a tribute to the dignity and value of work.   Labor Day is an annual celebration of the social and economic achievements of American workers   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/      

Routine wellness screenings are preventive measures designed to catch health issues early when they're most treatable. The specific screenings can vary based on age, sex, family history, and risk factors, but here’s a general overview of recommended routine screenings for adults:   Annual screenings are crucial for maintaining good health because they allow for the early detection of potential health issues, often before symptoms appear. This early detection enables timely intervention, potentially leading to more effective treatment and better health outcomes. Regular screenings also help manage chronic conditions and can be a part of a healthy lifestyle by identifying risk factors and guiding necessary lifestyle changes.  General Wellness Screenings (All Adults) Blood Pressure: Every 1–2 years (annually if elevated or over age 40). Cholesterol & Lipid Panel: Every 4–6 years for adults 20+; more often if at risk. Blood Glucose / A1C (Diabetes): Every 3 years starting at age 35; earlier if overweight or at risk. Body Mass Index (BMI) & Waist Circumference: Annually; part of routine physical. Body composition - skinfold measurement calipers, DEXA scan, bioelectrical impedance analysis (BIA). Skin Check (for skin cancer): Annually or as advised if at high risk. Mental Health Screening: Screen for depression and anxiety during wellness visits. Vision Exam: Every 2–4 years if under 40, every 1–3 years if over 40. Dental Exam & Cleaning: Every 6–12 months. Women’s Health Screenings Pap Smear & HPV Testing (Cervical Cancer): Ages 21–29: Pap every 3 years Ages 30–65: Pap + HPV every 5 years or Pap alone every 3 years The HPV vaccine protects against human papillomavirus, a common virus that can cause certain cancers and genital warts. It's most effective when given to adolescents before they are exposed to the virus, typically at ages 11 or 12, but can be given as early as 9 and up to age 26, and potentially up to age 45 after discussion with a healthcare provider. The vaccine is not a treatment for existing HPV infections or cancers, but it can prevent future infections.  Mammogram (Breast Cancer): Starting at age 40, every 1–2 years (earlier if family history) Bone Density Scan (Osteoporosis): Starting at age 65; earlier if postmenopausal and high risk Pelvic Exam: Annually or as advised, even if Pap not needed every year Men’s Health Screenings Prostate Cancer (PSA Blood Test): Discuss with provider starting around age 50 (age 45 if African American or family history) Abdominal Aortic Aneurysm (AAA): One-time ultrasound for men 65–75 who have ever smoked Age-Specific or Risk-Based Screenings Colorectal Cancer (everyone age 45+): Colonoscopy every 10 years or other options (FIT, sigmoidoscopy) Hepatitis B & C Screening: Once for all adults (especially if born 1945–1965 or at risk) HIV Screening: The Centers for Disease Control and Prevention | CDC (.gov) recommends that everyone between the ages of 13 and 64 should get tested for HIV at least once. Lung Cancer (Low-Dose CT Scan): Annually for adults 50–80 with 20+ pack-year smoking history and currently smoke or quit in the past 15 years   What questions to ask Any symptoms you are experiencing  Establish your baseline   Dr Hyman - 160+ lab tests screening $499 Function Health   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

Job, defending his case like a defense attorney, listing the evidence for his case. Satan, the accuser, prosecutor, condemning Job. Also notice, God doesn't defend himself - He defends Job. A picture of how Jesus defender and savior always stands for us. Interestingly to note, in Jewish literature, satan is a personal presence, one with great but limited power and satan is a metaphor for humans' inclination to sin. You can imagine a great courtroom in heaven where satan accuses God of favoring Job because he strokes God's ego. He basically asks him to prove that this is not the case. God has so much faith that Job will worship Him no matter what. Today we are reminded that He frustrates the plans of the enemy. Always.   Job lost everything, including his health.  and he and his friends spend so many chapters trying to figure out what's going on until finally God says, are you done? Can I talk now? And then God begins to ask a series of questions. Basically asking Job... Where you there when...?)   '“Where were you when I laid the foundations of the earth? Tell me, if you know so much. Who determined its dimensions and stretched out the surveying line? What supports its foundations, and who laid its cornerstone as the morning stars sang together and all the angels shouted for joy? “Who kept the sea inside its boundaries as it burst from the womb, and as I clothed it with clouds and wrapped it in thick darkness? For I locked it behind barred gates, limiting its shores. I said, ‘This far and no farther will you come. Here your proud waves must stop!’ “Have you ever commanded the morning to appear and caused the dawn to rise in the east? Have you made daylight spread to the ends of the earth, to bring an end to the night’s wickedness? As the light approaches, the earth takes shape like clay pressed beneath a seal; it is robed in brilliant colors. Do you realize the extent of the earth? Tell me about it if you know! '  Job 38:4-14,18 And then, in the middle of His message, He reminds Job.. of course you know because you were there at the beginning. (You know, for you were born then, and the number of your days is great! 'Job 38:21) God sees the end from the beginning and He sees the overall plan for your life. He wants us to sit on the throne next to Him and see with His unlimited vision things that were, things that are and things that are yet to come. Since heaven is our home, (and how can it be home if we have never been there?) we need to ascend and sit with Him to see His big picture - the story of your life. Ultimately, when Job stops, sees the big picture from the beginning to the end, not only does he find comfort and healing, but he is restored to better and given more than before. Your abundant blessing is coming and so is your healing! I declare this over you today!   'For God speaks again and again, though people do not recognize it. He speaks in dreams, in visions of the night, when deep sleep falls on people as they lie in their beds. He whispers in their ears and terrifies them with warnings. He makes them turn from doing wrong; he keeps them from pride. He protects them from the grave, from crossing over the river of death. ' Job 33:14-18   '“Yes, God does these things again and again for people. He rescues them from the grave so they may enjoy the light of life. '  Job 33:29-30 HEAVEN'S PERSPECTIVE from Lion Bites I have pulled you into My Kingdom as an ambassador. From My Kingdom you can view and transform the world that surrounds you. You are called, created, and sent to usher in the “now” reality of My domain into every situation, place, and zone that I have called you into. As a Kingdom ambassador, you are motivated to bring change by seeing from Heaven’s perspective. Do not look at the earth from an earthly perspective; do not get caught up assessing your situations from a worldly point of view. These pursuits are worthless and fruitless! Instead, choose to look from My point of view. Choose to see what I see, to see how I see, and then to respond as I would respond. Even as you look and see from My point of view, solutions and innovations are going to spring up from within. Rather than trying really hard to crack that hard situation, there will be an ease to overcome by My Spirit as you choose to live from My vantage point and not the earth’s. So, be strengthened and see! The book of Job in the Bible offers several profound lessons, particularly about suffering, faith, and God's character. It teaches that bad things can happen to good people, that God is sovereign even in suffering, and that maintaining faith and hope is crucial during trials. Additionally, the book highlights the importance of humility, repentance, and trusting God's wisdom, even when we don't understand His ways.    Suffering can strike good people Faith and hope in God are essential God's ways are higher than our own -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

"The Secrets of the Blue Zones: Living Longer, Living Better"   In this episode, we’re exploring a fascinating topic that might just change how you live your life—the Blue Zones. These are the rare parts of the world where people consistently live to 100 and beyond, with vibrant health and joy. So what’s their secret—and how can we bring it into our everyday lives?" What Are the Blue Zones?  Coined by author and researcher Dan Buettner Six regions identified: Okinawa, Japan Sardinia, Italy Nicoya Peninsula, Costa Rica Ikaria, Greece Loma Linda, California (USA) Singapore These areas have the highest concentration of centenarians (people 100+ years old) It’s not just about living long—it’s about living well. People in these areas aren’t just surviving into old age; they’re thriving. What Do Blue Zones Have in Common?  Break this down into key lifestyle pillars. These are referred to as the “Power 9”: Move Naturally "They don’t just go to the gym—they walk, garden, and stay active through daily living." Purpose ("Ikigai" or "Plan de Vida") "Knowing why you wake up in the morning adds years to your life." Downshift (Stress Management) "They have rituals to release stress—like prayer, spirituality, naps, or happy hour with friends." 80% Rule ("Hara Hachi Bu") "They stop eating when they’re 80% full." Plant-Based Diet "Their meals are rich in beans, greens, grains, and nuts—with little meat or processed food." Wine at 5 (except Loma Linda) "Moderate, social drinking—1–2 glasses a day, typically red wine." Belonging "Most are part of a faith-based community, which adds to longevity." Loved Ones First "Family is central—older generations live at home, not in care facilities." Right Tribe "They surround themselves with supportive, health-minded people." Blue Zone Lessons You Can Apply  Tangible takeaways Add daily walking or gardening Eat more plants and legumes Build a strong social circle Create a stress-reducing ritual Define or reconnect with your sense of purpose Reassess your eating habits—try the 80% rule Unplug and prioritize real-life community "You don’t need to live in Sardinia to live like a Sardinian. Small, intentional shifts can add years to your life—and life to your years." The Blue Zones remind us that healthy living isn’t a product—it’s a lifestyle. It’s in the food we eat, the way we move, how we connect, and what gives our lives meaning. Maybe the real secret to longevity isn’t about more effort—but more alignment with the things that truly matter. What’s one Blue Zone habit you’ll try this week? DM us or tag the show on social media—we’d love to hear! And if this episode sparked something for you, share it with a friend. Until next time, keep living fully and aging well. -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

The Popularity of Grilling  Talk about how common grilling is—backyard parties, holidays, tailgates. Mention the enjoyment: flavor, outdoor time, social gatherings. "Grilling is a summer ritual for many of us. It’s fun, it’s tasty, and it gets us outside. But like anything else, there’s another side to the story."   What Are the Hazards?  1. Formation of Harmful Compounds Heterocyclic amines (HCAs): formed when meat is cooked at high temperatures. Polycyclic aromatic hydrocarbons (PAHs): created when fat drips onto flame and creates smoke, which sticks to the meat. "When meat is cooked over an open flame, especially at high temperatures, it can form chemicals like HCAs and PAHs. These compounds have been linked to cancer in animal studies—and while research in humans is ongoing, it’s something we should pay attention to." 2. Char and Smoke Inhalation Charred meat = more HCAs Inhaling smoke = exposure to PAHs and volatile compounds (especially for frequent grillers) 3. Cross-contamination Undercooked meats, poor handling of raw meat, or using the same plates can lead to foodborne illnesses (also known as food poisoning, are illnesses caused by consuming contaminated food or beverages. These illnesses are typically caused by bacteria, viruses, or parasites that contaminate food, or by toxins or chemicals present in food. Symptoms can range from mild stomach upset to severe, even life-threatening, conditions). 4. Fire Safety and Burns Grease fires, faulty propane tanks, lack of fire extinguishers—more common than you'd think. How to Grill Smarter  Pre-Cook Meats: "Try pre-cooking meats in the oven or microwave, then finish on the grill. It reduces the time exposed to high temps." Use Marinades: "Marinating meats, especially with herbs and acidic ingredients like lemon or vinegar, can significantly reduce HCA formation." Grill Veggies and Fish: "Vegetables don’t form HCAs and are less prone to PAH accumulation. Fatty fish like salmon cook quickly and are packed with omega-3s." Avoid Charring: "Trim off blackened or charred pieces before eating." Clean Your Grill: "Built-up residue can contribute to flare-ups and harmful smoke." Keep It Lean: "Choose leaner cuts of meat to reduce fat drippings." Grilling isn’t off-limits, but being aware of the risks helps you make better choices. With a few smart swaps and safety tips, you can still enjoy your favorite BBQ flavors—without the hidden health hazards. If you found this helpful, share it with your favorite grillmaster—or better yet, grill together and test out some of these tips. Stay safe, stay healthy, and keep enjoying the season.  -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

What is emotional trauma? Emotional trauma is a reaction to deeply distressing or disturbing events that overwhelms a person's ability to cope, leaving them feeling helpless. It can impact both the mind and body, and can stem from a single event or ongoing experiences like abuse or neglect. Symptoms include anxiety, flashbacks, nightmares, emotional numbness, and physical problems. Today we have the honor of having Julie Thom with us today, Julie is a Trauma informed coach.    Bio: Julie Thom is a trauma informed health, movement and life coach. She has been working in the health and fitness industry for over 27 years and is the owner of Fitomize. She is a mother, a coach, a trainer, a motivator, and an educator.  She loves to be in nature, especially barefoot.  In her expansive 27-year career, Julie has cultivated a remarkable educational and professional background. Her journey includes a Bachelor's degree in Kinesiology, a Master's degree in Human Kinetics, and two years of PhD courses in the Philosophy of Sport. Beyond academia, her toolbox is rich with over 20+ diverse certifications ranging from spinning and corrective movement, to yoga, nutrition, strength, and neuro training. Julie's approach is as exceptional as her credentials, promising personalized pathways to reach and redefine your wellness objectives. Julie's profound work centers on helping individuals reconnect with their bodies, to unearth and release the trauma locked within, empowering them to break free from the shackles of limiting beliefs and patterns. As a trauma-informed movement practitioner, she's not just teaching how to move; she's guiding souls towards liberation, strength, and profound inner peace. Optimize Your Humanness One Movement at a Time! Instagram: http://instagram.com/fitomizefitness Facebook: https://www.facebook.com/fitomize/ LinkedIn -  https://www.linkedin.com/in/julie-thom-b133881a0 Private FB Group: www.facebook.com/groups/juliehealthandfitnesscorner/ Website: https://fitomize.ca/ Emunctory Ebook: https://www.fitomize.ca/emunctory   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Episode 88 - Top Coaching Tips   Coaching is a process of self-discovery and self-awareness that helps individuals learn, develop, and grow personally and professionally.    Physical:  Almost every client that comes to me wants to lose weight.    Relational: I have young single gals who want to be married… I have numerous clients that want to improve their relationships with parents or siblings - it begins with forgiveness   Organizational skills: So many of our clients come to us busy, overwhelmed and have no idea they need some daily habits, structure, routines that will help them Time Tracking   Limiting Self Beliefs Isn’t this true for so many of our clients? They don’t realize their value and worth Words that were spoken over them, etc   FINDING  PASSION AND PURPOSE  There is definitely a direct connection between finding your passion and reaching your potential  Do you know the difference between what you want and what you’re good at? These two things often don’t match up. Do you know what drives you and what gives you satisfaction? Do you know what your values and priorities are?   Spiritual Growth: Every one of our clients wants to grow spiritually.   NEXT LEVEL EXPERIENCE LINK: https://themichaelmcintyre.com/events/next-level-experience-tacoma/   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Accountability - doing what you said you would do Accountability means being held answerable for accomplishing a goal or assignment. Unfortunately, the word "accountability" often connotes punishment or negative consequences.*   Easier in community Workout partners Social media  Make it Public Coaching Mentorship  Accountability Partners Accountability = integrity = character (who you are on the inside) Knowledge without support is sterile “Great things happen whenever we stop seeing ourselves as God’s gift to others and begin seeing others as God’s gift to us.” James S Vuocolo   Most important lessons come from the example of our lives.    “A Coach is someone who carries a valued person from where they are to where they want to be.” Kevin Hall, “Aspire”   We all do better when somebody is watching and evaluating.    If you haven’t asked others to help you on your journey - it’s time to start.    Quotes from John Maxwell "The more accountable you are, the more credible you become."  "When you're accountable, other people can help you get better than you can get yourself."  "I believe that it's impossible for us to reach our full potential without accountability. It helps us to be all that we can possibly be!"  "People that truly want to get better and improve they welcome accountability."  "Leaders inspire accountability through their actions, not their words."    The positive results of practicing a constructive approach to accountability include:* improved performance, increased feelings of competency, increased commitment to the work, more creativity and innovation, and Higher morale and satisfaction with the work.   *US.Office of personnel management ______________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

Dr. Dick Thom   Bio:     6 Principles for Daily Life  Breathing  Electrons Lymphatic system  Nervous system Minerals Hydration    Website: biomed-drainage.org biomedcenter.com  ______________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

Fire Up Your Metabolism: Simple Habits to Boost Your Metabolic Health at Any Age Today, we’re diving into a topic that affects everything from your weight and energy to your hormones and even your sleep: metabolic health. Your metabolism isn’t just about how fast you burn calories. It’s the engine that powers your entire body. When it’s working well, you feel energized, focused, balanced. But when it’s out of sync, you might notice fatigue, weight gain, cravings, brain fog—even inflammation and chronic illness. So in today’s episode, we’re going to cover: What metabolic health really means The warning signs of a sluggish metabolism The key habits that improve your metabolic health naturally And a weekly Metabolism Reset Challenge to help you take action What Is Metabolic Health? Let’s break it down. Metabolic health refers to how well your body creates and uses energy. It affects: Blood sugar regulation Cholesterol and blood pressure Hormone balance Weight management Inflammation And even how your brain functions A healthy metabolism means your body efficiently converts food into energy, manages glucose levels well, and burns fat when needed. The scary truth? Studies show that over 80% of adults may have poor metabolic health and don’t even realize it. Signs Your Metabolism Might Need Support Here are a few red flags to watch for: Constant fatigue—even after a full night’s sleep Midsection weight gain Intense sugar or carb cravings Brain fog or trouble focusing Irregular blood sugar or insulin resistance Difficulty losing weight, even with effort High blood pressure, cholesterol, or triglycerides You don’t have to have all these signs—but if even a couple resonate with you, it’s worth taking steps to support your metabolic system. The good news? You can improve metabolic health at any age—and often without extreme diets or hours of cardio. 6 Core Habits for Metabolic Health Let’s walk through six powerful habits that boost metabolic health naturally: 🔥 1. Prioritize Protein at Every Meal Protein helps regulate blood sugar, supports muscle, and increases your metabolic rate. Aim for 20–30 grams per meal Great sources: eggs, chicken, turkey, fish, Greek yogurt, tofu, beans, lentils Tip: Start your day with a protein-rich breakfast to reduce cravings and energy crashes later on. 🧘‍♀️ 2. Move More—Throughout the Day Exercise is great, but NEAT (non-exercise activity thermogenesis) is a big deal too—think walking, standing, cleaning, gardening. Walk after meals—especially after dinner Add 10-minute movement breaks to your day Strength training 2–3x/week helps preserve lean muscle, which is key for metabolism 💧 3. Hydrate for Cellular Function Your cells need water to burn fuel efficiently. Aim for half your body weight in ounces of water per day Add lemon, cucumber, or mint for flavor Dehydration = sluggish energy + slowed metabolism 🌞 4. Regulate Your Blood Sugar Big spikes and crashes in glucose levels cause inflammation, cravings, and fat storage. Focus on balanced meals: protein + fiber + healthy fats Reduce refined carbs and sugar Consider eating within a 10–12 hour window to give your system time to rest 🛌 5. Sleep Like It Matters (Because It Does) Poor sleep increases insulin resistance and hunger hormones. Aim for 7–9 hours of quality sleep Keep a consistent bedtime/wake time—even on weekends Avoid screens and heavy meals late at night Think of sleep as free metabolic medicine. It’s that important. 🧠 6. Manage Stress Chronic stress = elevated cortisol = blood sugar spikes and fat storage. Daily stress-reduction practices: deep breathing, meditation, journaling, walking outside Don’t underestimate the power of 5–10 minutes of calm Your nervous system plays a huge role in how your metabolism functions Bonus Tips for a Metabolic Boost If you’re already doing the basics and want to go further: Cold exposure (like cold showers) can activate brown fat and increase metabolism Green tea or matcha may provide a gentle metabolic lift Spices like cayenne and cinnamon can support blood sugar balance Sunlight and vitamin D play a role in metabolic hormone function These aren’t must-dos—but they’re nice add-ons once you’ve got the foundation in place. Closing: The Metabolism Reset Challenge Let’s wrap with a simple 7-day Metabolism Reset Challenge you can start today. For the next 7 days: ✅ Eat 20–30g of protein at breakfast ✅ Walk 10 minutes after one meal ✅ Hydrate with at least 8 cups of water ✅ Turn off screens 30 minutes before bed ✅ Do one small thing that lowers stress These tiny tweaks make a big difference when done consistently. Outro: That’s it for today’s episode of The Well Life Podcast.  Your metabolism is more than just your weight—it’s the foundation of your energy, focus, and vitality. If you found this episode helpful, we would love it if you shared it with someone who needs a health boost—or left a review on your favorite podcast platform. Until next time, stay strong, stay steady, keep thriving, and Live Well. ______________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/    

Today we’re focusing on one of the hardest-working—and most overlooked—organs in your body: your liver. Yep, your liver. You might not think about it much, but it’s doing a lot behind the scenes every single day to keep you healthy. It’s your built-in detox system, your vitamin warehouse, your metabolic manager, and so much more. So today, we’re going to dive into: What your liver actually does What helps it thrive What hurts it (sometimes without you even realizing) And how you can start showing your liver some love—starting today Ready? Let’s get into it. Why Your Liver Matters The liver is your largest internal organ, and it’s responsible for over 500 essential functions. I’ll name just a few of the biggest ones: Filtering toxins from your blood—whether from food, alcohol, medications, or environmental exposures Producing bile—which helps you digest fats and absorb fat-soluble vitamins like A, D, E, and K Storing nutrients like iron, B12, and glycogen (which your body turns into glucose for energy) Processing medications and breaking down hormones Balancing blood sugar and cholesterol levels It’s basically the Swiss Army knife of your body—versatile, vital, and always working overtime. But unlike your heart or lungs, it often doesn’t send loud warning signals when something’s wrong… until it’s really wrong. That’s why preventive care is everything when it comes to liver health. Daily Habits That Support Liver Health So—what does your liver love? Here are a few daily habits that truly support its function: Eat liver-friendly foods. Try adding these to your plate regularly: Leafy greens like spinach, kale, and arugula—these support detox enzymes Cruciferous veggies like broccoli and Brussels sprouts—great for bile production Garlic and onions—high in sulfur compounds that boost liver detox pathways Beets and carrots—they stimulate bile flow and protect liver cells Avocados and nuts—rich in glutathione and healthy fats Lemon water—gentle way to encourage liver activity first thing in the morning Stay hydrated. Water keeps your body’s detox systems moving. Aim for 6–8 glasses a day—or more if you’re active. Move your body. Exercise helps reduce fat buildup in the liver and improves insulin sensitivity, which reduces liver stress. Even a brisk walk daily makes a difference. Get good sleep. Your liver does most of its detox and repair work while you sleep, especially between 11pm and 3am. Quality rest isn’t optional—it’s vital. Maintain a healthy weight. Non-alcoholic fatty liver disease (NAFLD) (68% since 1986) is one of the most common liver issues today—and it’s heavily linked to belly fat, sugar intake, and inactivity. Fortunately, it’s often reversible with simple lifestyle changes. Castor oil packs What to Avoid Now, just as there are things your liver loves—there are a few things that really wear it down. Alcohol. Yes, even in moderate amounts. While the occasional drink is fine for many, daily alcohol—especially binge drinking—puts major stress on your liver. Try alcohol-free days each week or swap your wine/beer/alcohol for herbal tea a few nights a week. Overuse of medications. The biggest offender? Acetaminophen, or Tylenol. When taken in high doses—or even normal doses over long periods—it can damage liver tissue. Same goes for certain statins, antibiotics, and even some herbal supplements. Always read labels and talk to your doctor. Excess sugar and processed foods. Too much sugar—especially fructose—can lead to fatty deposits in the liver. Same goes for refined carbs and trans fats. That daily donut or soda? It’s not just hitting your waistline—it could be hitting your liver too. Environmental toxins. Household cleaners, cigarette smoke, pesticides—they all increase the liver’s detox burden. Consider switching to non-toxic products when you can and avoid unnecessary exposure. Over-supplementation. More is not always better. High doses of vitamin A, iron, or green tea extract have been linked to liver issues. Natural doesn’t always mean safe—especially in excess. Warning Signs of Trouble Most liver problems start silently. But here are a few signs that might point to an overburdened or struggling liver: Constant fatigue Brain fog Nausea or poor digestion Yellowing of the eyes or skin (jaundice) Dark urine or pale stool Pain or fullness in the upper right abdomen If you notice any of those, don’t ignore them—check in with your healthcare provider. And if you’re on regular meds, drink alcohol, or have conditions like diabetes or high cholesterol, ask your doctor about routine liver function tests. Closing: Quick Recap + Challenge Let’s recap real quick: ✅ Eat whole, colorful, liver-supportive foods ✅ Drink water and move your body ✅ Limit alcohol, sugar, and processed foods ✅ Don’t overdo medications or supplements ✅ Prioritize rest and regular check-ins with your provider Here’s your challenge for the week: Try a 3-day Liver Boost Start your day with warm lemon water Add one extra serving of greens per meal Walk for 20–30 minutes Skip alcohol for three days ______________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Prayer: A conversation with God… and so much more!   What is Prayer?: Prayer is mankind exercising dominion on the earth by giving God the freedom to intervene in earth's affairs. Prayer is not an option for mankind, but a necessity.   Prayer is not just an activity, a ritual or an obligation. It is communion and communication that touches the heart of God. INTERCESSORY PRAYER: The way Paul was moved so deeply for the Jewish people gives us a clue as to how we can discern our own intercessory prayer assignments.    “Pay close attention to your tears, for your tears point you to your destiny.” Lou Engel   Pray passionately in the Spirit, as you constantly intercede with every form of prayer at all times. Ephesians 6:11   'I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity. This is good and pleases God our Savior, who wants everyone to be saved and to understand the truth. For, There is one God and one Mediator who can reconcile God and humanity—the man Christ Jesus. He gave his life to purchase freedom for everyone. This is the message God gave to the world at just the right time. ' 1 Timothy 2:1-6   'And in a similar way, the Holy Spirit takes hold of us in our human frailty to empower us in our weakness. For example, at times we don’t even know how to pray, or know the best things to ask for. But the Holy Spirit rises up within us to super-intercede on our behalf, pleading to God with emotional sighs too deep for words. God, the searcher of the heart, knows fully our longings, yet he also understands the desires of the Spirit, because the Holy Spirit passionately pleads before God for us, his holy ones, in perfect harmony with God’s plan and our destiny.' Romans 8:26-27   Jesus intercedes for us: …It is Messiah, who died, and moreover was raised, and is now at the right hand of God and who also intercedes for us. ' Romans 8:34 Talk with Dad "If you want to lay hold of God’s willingness in prayer, just keep on asking God to keep His Word, counting on Him to work in unusual and unstoppable ways. "Mark Ashton     To pray is to be naked in the presence of God. By naked I mean totally empty of the masks we need or think we need to interact with people in the many scenarios in our lives.   Prayer is to experience God and try to make ourselves fit to his will, to discover his will in our lives.   'I love the Lord because he hears my voice and my prayer for mercy. Because he bends down to listen, I will pray as long as I have breath!' Psalms 116:1-2   Therefore I tell you, all the things you pray and ask for-believe that you have received them, and you will have them.  And whenever you stand praying, if you have anything against anyone, forgive him, so that your Father in heaven will also forgive you your wrongdoing.  But if you don't forgive, neither will your Father in heaven forgive your wrongdoing." (Mark 11:24-26 HCSB)   'One day soon afterward Jesus went up on a mountain to pray, and he prayed to God all night. '  Luke 6:12   'But each day the Lord pours his unfailing love upon me, and through each night I sing his songs, praying to God who gives me life.' Psalms 42:8 __________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/  

Prayer: A conversation with God… and so much more!   What is Prayer?: Prayer is mankind exercising dominion on the earth by giving God the freedom to intervene in earth's affairs. Prayer is not an option for mankind, but a necessity.   Prayer is not just an activity, a ritual or an obligation. It is communion and communication that touches the heart of God.   TRUE PRAYER:  Builds intimacy with God Honors His nature and Character Respects His integrity Believes His Word Trusts in HIs love Affirms His purpose and will Appropriates His promises   'Pray like this: ‘Our Father, dwelling in the heavenly realms, may the glory of your name be the center on which our lives turn. Manifest your kingdom realm, and cause your every purpose to be fulfilled on earth, just as it is fulfilled in heaven. We acknowledge you as our Provider of all we need each day. Forgive us the wrongs we have done as we ourselves release forgiveness to those who have wronged us. Rescue us every time we face tribulation and set us free from evil. For you are the King who rules with power and glory forever. Amen.’'  Matthew 6:9-13   “Here’s what I want you to do: Find a quiet, secluded place so you won’t be tempted to role-play before God. Just be there as simply and honestly as you can manage. The focus will shift from you to God, and you will begin to sense his grace. (Matthew 6:6 MSG)   Warfare prayer Intercessory prayer Talking to Dad   What is required at the moment?    Warfare Prayer:  Ask Holy Spirit to reveal to you:  What am I aiming at? Who am I fighting against?  What is the target and then.. What scripture should I stand on?   So David asked the lord, “Should I go out to fight the Philistines? Will you hand them over to me?” The lord replied to David, “Yes, go ahead. I will certainly hand them over to you.” So David went to Baal-perazim and defeated the Philistines there. “The lord did it!” David exclaimed. “He burst through my enemies like a raging flood!” So he named that place Baal-perazim (which means “the Lord who bursts through”). 2 Samuel 5:19-20   Be prepared. You’re up against far more than you can handle on your own. Take all the help you can get, every weapon God has issued, so that when it’s all over but the shouting you’ll still be on your feet. Truth, righteousness, peace, faith, and salvation are more than words. Learn how to apply them. You’ll need them throughout your life. God’s Word is an indispensable weapon. In the same way, prayer is essential in this ongoing warfare.   '“When you go out to fight your enemies and you face horses and chariots and an army greater than your own, do not be afraid. The Lord your God, who brought you out of the land of Egypt, is with you! When you prepare for battle, the priest must come forward to speak to the troops. He will say to them, ‘Listen to me, all you men of Israel! Do not be afraid as you go out to fight your enemies today! Do not lose heart or panic or tremble before them. For the Lord your God is going with you! He will fight for you against your enemies, and he will give you victory!’' Deuteronomy 20:1-4  Pray hard and long. Pray for your brothers and sisters. Keep your eyes open. Keep each other’s spirits up so that no one falls behind or drops out. (Ephesians 6:13-18 MSG)   __________________ For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/