Whole Minds, Healthy Bodies

This short follow-up episode pairs with the full interview on staying steady in a fast-paced world. In just five minutes, Krystal Taylor delivers five practical tips to help you lower anxiety, reduce overwhelm, and reset your nervous system in real time—without needing special equipment, extra time, or perfect conditions. It’s designed to catch you in the middle of a busy day and remind you that small tools—done consistently—create real resilience.

New York City’s pace doesn’t just stay outside—it follows you home, into your sleep, and sometimes even into your days off. In this episode, James Francis and Krystal Taylor unpack what’s really happening in the brain and body when life feels nonstop. They explore how stress becomes cumulative, why your “baseline” can shift over time, and how small, intentional recovery moments can interrupt overwhelm in real time. You’ll also learn practical tools you can use during a packed day—like 4-7-8 breathing and the 5-4-3-2-1 grounding method—plus an honest conversation about why individual tools help, but don’t replace the need for recovery-friendly environments.

In this follow-up Strong in 5 episode, Dr. Giri J. Peterson, Sr. breaks down how burnout can quietly build when days feel nonstop and unpredictable. Rather than framing burnout as “doing too much,” he explains how it often comes from never resetting—especially when plans change quickly and you’re constantly responding to the next thing. Dr. Giri shares three practical tools you can use even on your busiest days: a time reset, a mind reset, and an energy reset. Each one is designed to be small, realistic, and doable—so you can protect your wellbeing without needing a perfect schedule.

In this episode, Senior 360 Health Trainer James Francis sits down with Dr. Giri J. Peterson, Sr. to unpack what burnout really is—and why it’s more than “just being tired.” Together, they explore how burnout can affect how you think, feel, and respond, especially in high-pressure environments where you’re constantly managing responsibility and stress that doesn’t always get recognized. They also discuss why skipped meals, poor sleep, and constantly “pushing through” can quietly become normal—until your baseline for functioning changes. You’ll hear practical ways to notice early warning signs, reset your mindset, and build healthier recovery habits that support long-term wellbeing.

This short follow-up episode builds on our recent conversation, “Meal Planning for Busy, On the Go Employees.” If that episode helped you start thinking differently about food on unpredictable shifts, this Strong in 5 gives you a simple next step: plan for your hardest days—not your easiest ones. Dr. Donna Thomas shares quick, realistic strategies you can use immediately, including how to simplify your grocery list, prep ingredients (not full meals), and create a grab-and-go snack setup that supports energy and focus—especially when sleep is short and the day is moving fast.

MTA schedules aren’t predictable—and that’s exactly why meal planning can feel impossible. In this episode, Senior 360 Health Trainer James Francis sits down with Dr. Donna Thomas to break down what realistic meal planning looks like for busy, on-the-go employees. They discuss how shift work changes the way we should think about meals, why nutrition is often the first thing to slip on exhausting days, and how small, proactive choices can make healthy eating easier (and more affordable). You’ll walk away with simple, low-effort strategies—like creating a go-to snack list, shopping with intention, and bringing one “action-packed” meal with you—so you’re not relying on last-minute choices when you’re running on empty.

In this heart-smart episode, host James Francis is joined by certified integrative health coach Ellen Martino to explore how small, sustainable nutrition habits can reduce the risk of cardiovascular disease and promote overall wellbeing. With practical tips, recipe ideas, and a “start small” mindset, Ellen breaks down what heart-healthy eating really means—and why it doesn’t have to be restrictive or overwhelming. Designed with busy MTA schedules in mind, this episode includes time-saving food prep ideas, portable snacks, and realistic lifestyle changes that can make a big impact over time.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.... In this energizing and practical episode, host James Francis is joined by veteran health and wellness expert Diane Pulleyblank to talk about what it really takes to build healthy habits—starting with Day One. Whether you're looking to move more, eat better, or simply feel stronger and more focused, this conversation is filled with encouragement, realism, and no-pressure tips to help MTA employees take the first step. Diane shares insights from decades in health club management and leadership training to help listeners get started, stay motivated, and make change sustainable. She emphasizes self-compassion, practical planning, and the mindset shift needed to turn wellness into a daily routine—not a daunting resolution.

In this thoughtful and uplifting episode, host James Francis sits down with mindfulness educator and author Raditia Lasry to explore practical strategies for managing stress during the holidays. Together, they discuss how the season can bring both joy and pressure—from long shifts to family expectations, grief, and perfectionism. Raditia offers guidance on how MTA employees can create moments of calm and connection, even while working through the busiest time of year. Whether you're coping with loss, navigating difficult emotions, or just trying to stay grounded, this episode offers simple, accessible practices—like mindful breathing, gratitude, and community connection—to help you protect your peace and prioritize your wellbeing.

In this powerful episode, James Francis sits down with Christine Walchuk, an experienced educator and 360 Health trainer, to explore the often overlooked experience of compassion fatigue. While commonly associated with healthcare or first responders, compassion fatigue can affect anyone in a helping or service profession—including MTA employees who interact daily with the public under high-stress conditions. Christine explains how compassion fatigue differs from burnout and stress, outlines early warning signs, and provides actionable tools to support self-awareness and recovery. Together, they explore how MTA workers can better care for themselves while continuing to care for others—at work, at home, and throughout the city.

In this uplifting and practical episode, host James Francis welcomes health educator and exercise physiologist Diane Pulleyblank to discuss how families can improve their total wellbeing—physically, mentally, and emotionally—by prioritizing simple, intentional moments of connection.Diane shares evidence-based insights and personal stories about the benefits of shared meals, movement, and conversation. From helping kids build lifelong habits to showing busy families how to create new traditions, this episode is filled with realistic advice for MTA workers who want to support their family’s health—even on the go.Whether it’s Taco Tuesdays, prepping food with your kids, or taking a short evening walk, the message is clear: family time is fuel for the soul.Keywords:family health, shared meals, physical activity, family connection, healthy habits, MTA wellness, meal prep, parent wellness, emotional wellbeing, family routinesKey Takeaways:Family meals are about connection, not just food—helping children learn communication skills, healthy choices, and belonging.Shared meals are linked to lower rates of anxiety, depression, and risky behaviors in teens.Sit-down dinners aren’t the only option—shared breakfasts, dessert nights, or car rides count too.Involving everyone in meal prep creates bonding opportunities and lifelong healthy habits.Fun traditions like “Taco Tuesday” or “Hamburger Friday” build consistency and enjoyment.Setting realistic expectations (like “just taste it”) helps reduce mealtime stress.Keeping phones off the table can deepen connection and reduce distractions.Physical activity together has proven benefits: lower stress, improved mood, and stronger relationships.Activities can be simple—like post-dinner walks, raking leaves, or dancing while cleaning.Celebrating milestones with movement (like bowling or hiking) creates lasting memories.Sound Bites:"Family meals build a sense of belonging and family culture.""Families who move together, thrive together.""It doesn’t have to be big—just one shared activity this week can make a difference.""Family time is fuel for the soul."This episode is made in partnership with Balancing Life’s Issues.Additional Resources:Whole Minds Healthy Bodies - https://wholeandhealthy.website

***The following episode contains a discussion about suicide and mental health that may be difficult for some listeners. If you or someone you know is experiencing a mental health crisis, please stop this podcast and dial 988 to reach the Suicide & Crisis Lifeline. Help is available 24/7—free and confidential.This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you…the MTA…where the goal is improving your total health and wellbeing.In this thoughtful and encouraging episode, host James Francis sits down with wellness expert John Ebron to discuss how MTA employees can recognize early signs of stress and build healthy support systems. Together, they explore how life’s pressures—from long hours to cultural expectations—can make it difficult to reach out for help, and why connection is the key to resilience.From understanding when stress is no longer “normal,” to breaking cultural taboos around seeking support, John shares practical tools and empowering phrases to help you reframe your mindset. You’ll also hear how to create a strong “personal sphere of influence” so you always have the right people in your corner.Whether you’re navigating long shifts, managing family responsibilities, or simply feeling overwhelmed, this episode offers real-world strategies to help you stay healthy, happy, and whole.Key Takeaways:Stress doesn’t wait its turn—recognize when your body and mood are signaling a need for support.Pay attention to changes such as constant fatigue, irritability, or loss of interest in things you enjoy.Cultural or family norms may discourage speaking up—but seeking help is a strength, not a weakness.Use the phrases “that’s not necessarily true” and “that’s not helping me” to break negative patterns.Build and maintain your personal support circle—renew “contracts” with those who truly help your wellbeing.Connection is essential to resilience: don’t isolate when times get tough.Sound Bites:“Stress is rude—it doesn’t wait in line.”“We deserve to be healthy, happy, and whole.”“That’s not helping me.”“Connection is a strength, not a weakness.”Keywords:stress management, resilience, MTA wellbeing, cultural barriers, seeking help, support systems, mental health, emotional health, personal influence, connectionAdditional Resources:Whole Minds Healthy Bodies – https://wholeandhealthy.websiteBalancing Life’s Issues – https://balancinglifesissues.com/podcast-bli/Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you…the MTA…where the goal is improving your total health and wellbeing.Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts—podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you, the MTA.This episode is made in partnership with Balancing Life’s Issues.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....In this practical and motivating episode, host James Francis is joined by health and wellness coach Krystal Taylor to discuss how mindful grocery shopping can transform your overall health. Together, they explore how the choices made in the grocery store impact your success with nutrition, meal prep, and long-term wellbeing—especially for MTA employees looking for convenient and budget-friendly strategies.From building smarter lists to understanding the power of color in your cart, Krystal shares realistic tips on how to save time, stretch your dollar, and make small swaps that lead to big health wins. Whether it’s navigating misleading labels or finding flexible ways to prep meals, this episode will help you take charge of your nutrition—starting in the aisle.Key Takeaways:Shopping smart is the beginning of your health journey.Grocery shopping while hungry often leads to impulse buying.A clear shopping list keeps you focused and efficient.Stick to the perimeter of the store to avoid heavily processed foods.Meal prep doesn't mean cooking every meal at once—keep it simple.Frozen fruits and vegetables retain nutrients and are convenient.Vibrant, colorful foods are more nutrient-dense and appealing.Greek yogurt is a great substitute for sour cream.Healthier labels can still be misleading—check the ingredients.A running list throughout the week streamlines grocery trips.Sound Bites:"Don't go grocery shopping hungry!""Meal prep doesn't have to be overwhelming.""Balance is key in healthy eating."Keywords:grocery shopping, healthy eating, meal prep, nutrition tips, mindful shopping, budget-friendly meals, color in food, condiment swaps, meal planning, health and wellnessAdditional Resources:Whole Minds Healthy Bodies - https://wholeandhealthy.websiteBalancing Life's Issues - https://balancinglifesissues.com/podcast-bli/Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.This episode is made in partnership with Balancing Life’s Issues.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.... In this episode of Whole Minds Healthy Bodies, Dr. Donna Thomas breaks down the essential facts about sun protection and skin safety. Whether you’re commuting, working outdoors, or relaxing on a weekend, protecting your skin from UV rays is a vital part of overall health. Dr. Thomas debunks common myths about melanin and sun safety, explains how SPF really works, and offers easy-to-follow tips for applying sunscreen effectively. This episode is packed with practical sun safety strategies for MTA employees and their families, including how to choose the right sunscreen, why eye protection matters, and how to build habits that can prevent long-term damage like skin cancer.

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.... Episode Overview:In this enlightening episode, host James Francis speaks with nutritionist Michelle Beyer about the powerful connection between your gut and your brain. Together, they explore how gut health directly impacts mental clarity, emotional balance, and overall performance—especially for MTA employees with demanding and unpredictable schedules.Michelle breaks down the science behind the gut-brain connection and offers realistic, actionable strategies to support digestive and mental health. From integrating fiber-rich foods to using probiotics, and from improving hydration to mindful eating, this episode is packed with insights to help MTA workers take control of their wellbeing from the inside out.Key Takeaways:The gut is often referred to as the “second brain” due to its impact on mental health.Gut health significantly influences mental clarity, energy levels, and emotional balance.Chronic stress and irregular schedules can negatively affect digestion and the microbiome.Regular eating and sleeping patterns are vital for digestive health.Probiotics and prebiotics help maintain a balanced gut microbiome.Fiber-rich foods play a critical role in supporting gut flora and digestive function.Mindful eating encourages better digestion and reduces stress-related symptoms.Staying hydrated is essential for gut processing and overall wellbeing.Physical movement stimulates digestive function and supports gut health.An imbalanced gut can contribute to mood swings, anxiety, and fatigue.Thank you for listening to Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

In this heartfelt and insightful episode, James Francis is joined by emotional wellness expert Rah Kalon to discuss the unique challenges faced by working parents and caregivers—especially those in high-stress, high-impact roles like MTA employees. With May being Mental Health Awareness Month, Rah provides powerful, compassionate strategies to support emotional resilience, manage guilt, and build healthy habits that promote overall wellbeing.

n this episode of Whole Minds Healthy Bodies, James Francis and Shanti Douglas discuss the significance of relaxation techniques, especially for workers in high-stress environments like the MTA. They explore various quick relaxation methods that can be integrated into daily routines, the importance of post-work activities for unwinding, and practical tips for improving sleep quality. The conversation emphasizes the need for mindfulness and self-care in maintaining overall health and wellbeing.

Welcome to “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....As an MTA employee, you're always on the go—whether you’re keeping the trains running, managing bus routes, or ensuring the city moves smoothly. But with long shifts, high demands, and a fast-paced work environment, taking time to unplug is more important than ever.In this episode, on-site trainers James Francis and Shari Adler share practical, real-world strategies to help you step away and recharge, even in the middle of a busy day. Learn how to:Use quick breathing exercises to manage stress in the momentIncorporate grounding techniques—even while on the jobDevelop simple, effective self-care rituals to maintain balance and well-beingYour work keeps NYC moving—now it’s time to focus on your health, too. Tune in now and take the first step toward feeling more refreshed, recharged, and ready to take on the day!Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts just like Shari. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

Welcome to “Whole Minds Healthy Bodies,” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....Keywordsheart health, stress management, nutrition, hydration, healthy habits, healthcare partnershipSummaryIn this episode, Dr. Donna Thomas discusses the critical importance of heart health, particularly for MTA members who may face elevated stress levels. She highlights actionable strategies for managing stress, maintaining a healthy diet, staying hydrated, and recognizing the early warning signs of heart issues. Dr. Thomas emphasizes the value of self-care, proactive health management, and building a strong partnership with healthcare providers to promote heart health and overall wellbeing.TakeawaysPrioritize self-care to effectively manage stress.Plan meals in advance to ensure consistent healthy eating habits.Stay hydrated throughout the day to support heart health.Incorporate movement into your daily routine, even in small amounts.Practice deep breathing techniques to reduce stress.Recognize and address signs of heart issues promptly.Schedule regular check-ups with healthcare professionals to stay ahead of potential concerns.Ask questions about medications and treatments to be informed.Choose natural foods to fuel your body.Build healthy habits that are sustainable over time.Sound Bites"Prioritizing your self-care is so important.""Take a proactive stance in your healthcare."Thank you for listening to “Whole Minds Healthy Bodies,” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you, the MTA.

In this episode of Whole Minds, Healthy Bodies the podcast, host James Francis sits down with Amy Grazen to explore the transformative power of gratitude. Together, they discuss how practicing gratitude can shift mindsets, enhance emotional wellbeing, and counteract negativity. Amy shares practical techniques for making gratitude a daily habit, such as journaling, expressing appreciation, and reflecting on challenges. The conversation also highlights mindfulness and habit stacking as effective ways to integrate gratitude into everyday life, offering listeners tools to improve sleep, health, and overall outlook.Key Takeaways:Gratitude is more than a feeling; it’s a transformative practice.Consistently practicing gratitude can significantly improve overall wellbeing.Gratitude helps counteract negative emotions and manage adversity.Keeping a gratitude journal is a simple yet powerful technique.Small acts of expressing gratitude—like a smile—can make a difference.Mindfulness enhances our ability to experience and express gratitude.Reflecting on challenges can reveal unexpected opportunities for gratitude.Habit stacking can make practicing gratitude a seamless part of daily routines.Gratitude can positively influence the emotional climate of any situation.Regular gratitude practice can improve sleep and support overall health.Don’t Forget! Whole Minds Healthy Bodies is a 360 Health initiative from Aetna, created exclusively for you—the MTA. Visit wholeandhealthy.website for free access to expert-created content, including podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation.Subscribe to Whole Minds Healthy Bodies wherever you get your podcasts!

Welcome to “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you the MTA. Where the goal is improving your total health and wellbeing.In this episode of Whole Minds, Healthy Bodies - Diane Pulleyblank discusses the challenges of maintaining health during the holiday season. She explores the temptations of holiday foods, the impact of disrupted schedules, and the importance of planning to avoid overeating. Diane emphasizes the need for exercise, quality sleep, and stress management, while also providing creative gift-giving ideas and scheduling tips to help listeners navigate the holiday season healthily and joyfully.Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts just like Diane. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA.

Welcome to “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....In this podcast episode, Patricia Raskin discusses the critical balance between caregiving and self-care, emphasizing the importance of self-awareness, effective communication, and financial planning for caregivers. She highlights the emotional challenges faced by caregivers and the necessity of building a support network. The conversation also touches on the unique challenges faced by MTA workers, such as long hours and stressful interactions, and how these factors impact their caregiving responsibilities. Raskin encourages caregivers to practice self-compassion and to prioritize their own well-being to be effective in their roles.Key Takeaways:Self-care is essential for effective caregiving.Caregivers must be self-aware of their own needs.Delegating tasks can significantly reduce stress.Effective communication is crucial in caregiving roles.Financial planning is necessary for caregiving responsibilities.Emotional challenges like guilt and frustration are common.Building a support network is vital for caregivers.Compassion fatigue can affect caregivers' well-being.MTA workers face unique challenges in balancing work and caregiving.Planning for the future includes legal considerations like power of attorney.Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts just like Cindy. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA. 

Welcome to “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.... In this episode, we’re diving into a critical topic that impacts all of us—women’s health. Women’s health isn’t just a women’s issue; it’s a human issue. Prioritizing women's health uplifts families, strengthens communities, and creates a healthier society as a whole. Our guest today is Theresa Francois who you may have seen on site! She is an innovative speaker and educator, who will share her wealth of knowledge and personal experiences to help us understand why everyone should care about women’s health.Theresa discusses the essential role healthcare providers play in women’s wellness, the importance of screenings, and shares her unique experiences as a woman navigating the healthcare system. She also opens up about her own journey with breast cancer and the broader challenges women face in maintaining their health.Guest Bio:Theresa Francois is a dynamic and versatile speaker who brings her expertise as an educator to deliver interactive and inspiring trainings. With a background in psychology, special education, and school administration, she speaks on a wide range of topics, including stress management, personal development, and diversity and inclusion. Theresa holds certifications in Mental Health First Aid and Substance Abuse Prevention, and has conducted workshops for Fortune 500 companies, St. John’s University, Verizon, and JP Morgan.You can visit wholeandhealthy.website for free access to incredible content created by experts just like Theresa. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA. 

Welcome to this deeply important episode of "Whole Minds Healthy Bodies," a podcast dedicated to improving the total health and well-being of MTA employees. As part of Aetna’s 360 Health initiative, today’s discussion centers around a topic that impacts millions of lives: suicide prevention.In this episode, we address the alarming statistics surrounding suicide, a crisis that continues to devastate families and communities. In 2022 alone, over 13.2 million Americans seriously considered suicide, 3.8 million made a plan, 1.6 million attempted, and tragically, more than 49,000 people lost their lives, with one person dying by suicide every 11 minutes, according to the CDC .Your host Kai opens up about a personal loss to suicide and underscores the urgency of seeking help if you or a loved one is in crisis. The 988 Suicide & Crisis Lifeline offers free, confidential support 24/7 and can be reached by dialing 988 .To bring a message of hope and understanding, we’re joined by Cindy Sheriff, a seasoned behavioral health clinician with over 35 years of experience working with individuals experiencing suicidal ideation and their families. Together, we explore how opening up conversations around mental health can pave the way to healing and support.This episode is not just about statistics; it's about recognizing the importance of every life and finding hope in the darkest moments.Sources:CNN, "988 Suicide Lifeline Sees Surge in Call Volume Since Launch," July 16, 2024.[Link](https://www.cnn.com/2024/07/16/health/988-suicide-lifeline-numbers/index.html)CDC, "Suicide Data and Statistics," 2022. [Link](https://www.cdc.gov/suicide/facts/data.html)

Welcome to the "Whole Minds Healthy Bodies" podcast, a 360 Health initiative from Aetna exclusively for you, the MTA. Our goal is to improve your total health and wellbeing.In this episode, we discuss strategies to navigate the grocery with Jamie Kaplan, an Integrative Health and Nutrition Coach that specializes in helping individuals implement diet and lifestyle changes tailored to their unique goals and needs. From planning your shopping trip to sticking to the store's perimeter, we cover essential tips to help you avoid unnecessary purchases and how you can commit to meal planning.Key Topics Covered:Making a Plan:Importance of creating a shopping list.Benefits of planning meals ahead of time.How to avoid impulse buys.Shopping the Perimeters:Understanding the layout of grocery stores.Focusing on fresh produce, dairy, and lean proteins found on the store’s edges.Minimizing trips to the center aisles where processed foods are located.Avoid Wandering:Sticking to your shopping list.How to navigate the store efficiently.Tips for avoiding distractions and unhealthy temptations.Committing to Meal Planning:Steps to create a weekly meal plan.Benefits of meal prepping for health and budget.Resources and tools to help you get started.Resources Mentioned:City Harvest https://www.cityharvest.org/Grow NYC https://www.grownyc.org/Sharing Excess https://www.sharingexcess.com/SNAP Program (supplemental nutrition assistance program) via NYC.gov NY Common Pantry https://nycommonpantry.org/Harlem Grown https://www.harlemgrown.org/Local CSA's

Welcome to the “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing....As we enter the thick of summer, it’s more important than ever to protect yourself from the sun’s harmful rays. In this episode, your host Kai sits down with Dr. Yarisa Bonet, an expert in health promotion and education programs. Dr. Bonet holds a Doctor of Education degree and has dedicated her career to developing initiatives that promote health and wellness, including sun protection.Join us as we delve into essential tips and strategies for staying safe under the sun. Dr. Bonet shares her expert advice on the best sun protection practices, the importance of regular skin checks, and how to choose the right sunscreen. Whether you\'re working inside or out, this episode will provide you with valuable insights to keep your skin healthy all summer long.Tune in and learn how to protect yourself from the sun\'s harmful effects while continuing to serve the great city of New York. Stay safe, stay cool, and stay sun-protected!Don’t forget! You can visit wholeandhealthy.website for free access to incredible content created by experts just like Nathalie. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA. 

Welcome to the “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you the MTA where the goal is improving your total health and wellbeing.Today is all about Maximizing Your Brain's Potential! So we've asked Nathalie Sessions, a Registered & Licensed Dietitian and Wellness Coach, onto the podcast to talk to us about how what we put into our bodies impacts our brain's ability to function at it's highest level.

It's May and that means it's Mental Health Awareness Month. Terms like stress, overwhelmed, and burnout have been thrown around so loosely the last few years. But did you know that each of these terms has a specific definition with actionable steps that provide real time relief?   Human beings are much more resilient than we give ourselves credit for...we just need to know how to tap into our superpower and unlock the power of our minds. But where do we start?   Licensed Professional Counselor and Nationally Certified Addictions Counselor, Julia Jackson, joins the podcast to talk to us about how we can start to open up about our mental health.  This is the “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.

Today is about managing fear and anxiety and that should come as no surprise to the employees of the MTA. Here at 360 Health, we are acutely aware of the day-to-day operations of this community and how unpredictable the job site can be. So today I’ve asked Rah Kalon onto the podcast to coach us through managing these complicated emotions so that they don’t consume our daily lives. Rah is a national speaker, trainer, and Toastmasters graduate. Rah got their Bachelors in Strategic Communication from the University of North Texas and claimed their Masters in Clinical Counseling from UNT Dallas. They went on to found their own emotional intelligence consulting company in 2020.  This is the “Whole Minds Healthy Bodies” the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.

It’s Women’s History Month and in honor of that, today’s episode is all about Women’s Health. Dispelling myths by addressing facts and learning how the women of the MTA community can address risk factors and lead happier and healthier lives.  And while we may use gender specific language in today’s episode it is not intended to exclude or marginalize any gender identity.   And to help us separate fact from fiction when it comes to women’s health, I’m joined by Dr. Donna Thomas and Diane Pulleyblank.  This is the “Whole Minds, Healthy Bodies” podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. You can visit wholeandhealthy.website for free access to incredible content created by experts. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA. 

The levity we feel in the moments after exercise and beyond is no coincidence...there is a scientific connection between exercise and our mental health. And where we see a positive impact on our mental health due to exercise...there are dangers with an inactive lifestyle.  So, I’ve invited Diane Pulleyblank onto the podcast to talk about WHY there’s a connection but more importantly...creative tips on how to exercise and how to get started!   Diane has been actively working in the health and wellness industry for over 25 years. For 10 years of those years, she was General Manager of a large multi-sport health club and on top of all of that she was an Associate Professor at Barnard College as well as a continuing education provider for the American Council on Exercise. And you’ve probably seen her onsite delivering topics like these in person...welcome to the program Diane!   This is the “Whole Minds, Healthy Bodies” podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. You can visit wholeandhealthy.website for free access to incredible content created by experts just like Donna and James. Podcasts, webinars, and reading materials on topics like sleep, inner peace, nutrition, and meditation. Exclusively for you the MTA. 

Today’s episode is all about setting our intentions for 2024. And as we reflect on 2023, how do we want to feel one year from now as we look to 2025? Today we're talking to John Ebron about how we can become renewed with a personal mission statement. John Ebron has spent 20+ years in the military in various leadership positions as a Senior Enlisted Advisor, Religious Affairs Specialist, and Master Resilience Trainer.  He holds a Bachelors of Art in Organizational Leadership and is a certified corporate level Mindfulness Meditation Teacher. In addition to this John has trained and certified through the US Army Medical Command in Critical Stress Debrief Facilitation, Suicide Awareness Prevention and Intervention, and Substance Abuse Prevention. This is the “Whole Minds, Healthy Bodies” podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. 

It's the holiday season! With so much joy and excitement in the air it is important to recognize that there can also be a lot of anxiety and frustrations too.So how do we navigate the financial burdens, family obligations, over eating, and "Uncle Frank's" hot take on the upcoming election?Qualandria S. Brookens (therapist, life coach and fourth year Ph. D in Counseling Psychology) joins the podcast to discuss how to effectively navigate the upcoming holiday season so that you and your mental health are the priority.This episodes discussion references statistics from this article:https://www.psychiatry.org/File%20Library/Unassigned/APA_Holiday-Stress_PPT-REPORT_November-2021_update.pdf This is the “Whole Minds, Healthy Bodies” podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. 

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. World Menopause Day is held every year on the 18th of October. The purpose of the day is to raise awareness of the menopause and the support options available for improving health and wellbeing.https://www.imsociety.org/education/world-menopause-day/To celebrate this day Diane Pulleyblank joins the podcast to talk to us about how we can empower and educate ourselves around the Menopause.Diane has been actively working in the health and wellness industry for over 25 years. For 10 years of those years she was General Manager of a large multi-sport health club and on top of all of that she was an Associate Professor at Barnard College as well as a continuing education provider for the American Council on Exercise.  

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. Today is our final episode of the Intro to Meditation series titled “Meditation as Support". We'll take all of the concepts we've been building over the last 4 episodes as we look to be better friends with our mind and recognize when and where a shift is needed.Shanti Douglas is on a mission to empower others to have greater confidence and ease as they navigate their way through stressful times, to help them recognize their strengths with joy, and to create a life fulfilled. Having developed and/or facilitated over 2,000 workshops and spoken to over 60,000 people on a wide range of topics including meditation.

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. Today is episode 4 of our Intro to Meditation Series titled “Train the Brain”. Today we'll talk about how we can learn to accept what our mind is telling us when we slow down. Through this practice of acceptance you can then choose what to focus on. This in turn creates intention and ultimately control.Shanti Douglas is on a mission to empower others to have greater confidence and ease as they navigate their way through stressful times, to help them recognize their strengths with joy, and to create a life fulfilled. Having developed and/or facilitated over 2,000 workshops and spoken to over 60,000 people on a wide range of topics including meditation.

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. Today is episode 3 of our Intro to Meditation Series titled “Become Friends With Your Mind”. Today we'll talk about how our mind starts firing once we slow the world down around us and learning to accept this part of ourselves, is part of the practice.Shanti Douglas is on a mission to empower others to have greater confidence and ease as they navigate their way through stressful times, to help them recognize their strengths with joy, and to create a life fulfilled. Having developed and/or facilitated over 2,000 workshops and spoken to over 60,000 people on a wide range of topics including meditation.

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. Today is episode 2 of our Intro to Meditation Series titled “Gentle Curiosity” where we’re going to look at the concepts of being curious and creating ease.Shanti Douglas is on a mission to empower others to have greater confidence and ease as they navigate their way through stressful times, to help them recognize their strengths with joy, and to create a life fulfilled. Having developed and/or facilitated over 2,000 workshops and spoken to over 60,000 people on a wide range of topics including meditation.

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. Today we are kicking off a 5 part-series into meditation. The why, the when, the where, the what, and the how. And if you have taken 10 minutes out of your day to listen to this, thank you. Thank you for being here. Thank you for taking an interest in your mental health. Whether you're brand new and skeptical or have meditated before...today’s guest is here to give us the building blocks we need to build this practice into our lives. Shanti Douglas is on a mission to empower others to have greater confidence and ease as they navigate their way through stressful times, to help them recognize their strengths with joy, and to create a life fulfilled. Having developed and/or facilitated over 2,000 workshops and spoken to over 60,000 people on a wide range of topics including meditation...I’m so excited she is here today to talk with us. 

Welcome to “Whole Minds, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. How do you get out and take a walk, instead of climbing into bed defeated? How do you silence the inner critique that keeps you from fulfilling your hopes and aspirations? During these challenging times, have you made a conscious effort to find peace today? To help answer these questions and more your host Kai welcomes Mindy Hill.Mindy Hill is a yoga therapist, personal trainer and wellness educator. Her journey began 27 years ago after an injury forced her to realign her priorities and put her love of running to the side. Since then she has found strength in teaching others about finding their “path to inner peace”. 

Welcome to “Whole Mind, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. How can you eat better during the workday, without breaking the bank?To help answer this question and more, your host Kai welcomes Dr. Donna Thomas onto the program.Dr. Donna Thomas has held a variety of leadership positions in organizations that are complex and serve diverse populations. She is able utilize her years of experience and skill set to effectively and compassionately address issues within organizations to meet their needs.She's has conducted numerous health education seminars and fitness sessions that focus on prevention of disease and disability. She has delivered services to children, men, women, and individuals with special needs. Dr. Thomas always had a love for educating others on a variety of topics including but not limited to: nutrition/healthy eating, weight maintenance, healthy lifestyle, stress management, rehabilitation, chronic diseases, ergonomics, diversity, and inclusion. Being a speaker, virtual and hands on instructor are platforms for her to deliver engaging trainings and seminars that assist in addressing the needs of others.

Welcome to “Whole Mind, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. How can you be a better sleeper?To help answer this question and more, your host Kai welcomes Diane Pulleyblank and Dr. Donna Thomas onto the program.Diane Pulleyblank has been actively working in the health and wellness industry for over 25 years. For 10 years of those years she was General Manager of a large multi-sport health club and on top of all of that she was an Associate Professor at Barnard College as well as a continuing education provider for the American Council on Exercise.  Dr. Donna Thomas has held a variety of leadership positions in organizations that are complex and serve diverse populations. She is able utilize her years of experience and skill set to effectively and compassionately address issues within organizations to meet their needs.She's has conducted numerous health education seminars and fitness sessions that focus on prevention of disease and disability. She has delivered services to children, men, women, and individuals with special needs. Dr. Thomas always had a love for educating others on a variety of topics including but not limited to: nutrition/healthy eating, weight maintenance, healthy lifestyle, stress management, rehabilitation, chronic diseases, ergonomics, diversity, and inclusion. Being a speaker, virtual and hands on instructor are platforms for her to deliver engaging trainings and seminars that assist in addressing the needs of others.

Welcome to “Whole Mind, Healthy Bodies” the podcast. Part of the 360 Health initiative from Aetna where the goal is improving your total health and wellbeing. What exactly is health and well-being and what does that mean in the workplace?To help answer these questions and more your host Kai welcomes James Francis and William Wright.James Francis is a progressive and innovative, presenter and thought leader, who has partnered with multiple organizations to enhance equity in their physical and virtual workplace environments. James has designed and facilitated numerous professional learning sessions in the areas of diversity, inclusion, and work life balance.  James has served as the Director for DEI for Balancing Life’s Issues (BLI) for the past two years, where he has developed thoughtful, DEI content to support organizations, both large and small. He currently conducts mediations, consults with clients, and mentors other professional trainers to sharpen their presentation skills and techniques.  William Wright is an accredited coach through IPEC and the International Coach Federation and has earned an Energy Leadership Master Practitioner certification as well.Will spent 20 years as a personal trainer and was growing increasingly frustrated supporting people on the outer work only. Now, as a personal development coach, Will has been able to leverage his ability to connect, with his compassion, in a way that significantly serves others. Will’s clients have shared that he has been able to create spaces where they can truly get to the bottom of what’s holding them back and ultimately be at the choice to release what’s heavy – whether it’s stress, guilt, obligation, or self-doubt.