Words of Wellness with Shelly

Send us Fan MailMost workouts labeled “HIIT” are really just hard interval circuits and that one mix-up can be the reason you feel exhausted but don’t see the fat loss, power, or muscle definition you were promised. We get specific about what high intensity interval training actually is: near maximal cardiovascular effort with recovery that’s long enough to repeat that same max effort again. If you can’t reproduce your output, it’s a sign your rest is too short or your intensity isn’t truly high. We are joined by Heather Flebbe, an exercise physiologist, a local studio owner at FitFix, and college professor, to cut through misinformation with simple, practical exercise science. We talk about why real HIIT recruits fast twitch muscle fibers, how it supports performance and muscle definition, and why the metabolism boost (EPOC or the afterburn) depends on how close you get to peak intensity. Heather also shares a clear guideline for frequency: one to two HIIT sessions per week, plus the recovery habits that make those sessions count, including hydration with electrolytes and refueling with carbohydrates and protein. We also dig into programming details most people never hear, like work-to-rest ratios that can range from 1:2 to 1:8 depending on interval length, and why longer rest can actually create better training results. You’ll learn how to use waking resting heart rate to gauge recovery, why recovery heart rate is a meaningful marker for longevity, and how training your body to spike stress and return to baseline is part of becoming more resilient. And yes, we address the cortisol fear head-on with a science-based perspective that puts context back into the conversation. If this helped you rethink your HIIT training, subscribe to Words of Wellness, share it with a friend who loves “HIIT” classes, and leave a rating and review so more people can find accurate, usable wellness guidance.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailMotherhood can be the biggest blessing and the heaviest load, sometimes in the same hour. Shelly takes a quiet moment after Mother’s Day to honor you, whether you became a mom through birth, adoption, being a mother figure, or even loving and caring for your “fur babies.” What you do matters, and the parts no one sees count, too. Shelly talks about why her family-first choices shape the memories we keep, and why presence beats perfection every time. Yes, life is full and you cannot be everywhere, but when you put in real effort to show up, there’s deep peace in knowing you gave what you could. She also reflects on the mothers and mother figures who raise us in different ways, and how support can come from unexpected relationships that still leave a lifelong imprint. Then we get practical with wellness for moms: filling your cup first so you can care for others without burning out. Shelly shares simple self-care anchors like movement and exercise, sleep, nutrient-dense nutrition, time in nature, quiet reflection or prayer, and staying connected to friends and community for stronger mental health and emotional well-being. Before you go, she challenges you to choose one small act of self-care this week and actually do it. If you found this encouraging, subscribe to Words of Wellness, share it with a mom who needs the reminder, and leave a quick rating and review so more listeners can find this message.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailA school shooting. A childhood shaped by addiction and neglect. A brother’s sudden death witnessed up close. Melissa’s story is hard to hear at times, but it also explains something many of us feel and cannot name: trauma does not stay in the past just because we stop talking about it. We continue our conversation with Melissa, an RN turned holistic trauma and anxiety coach, as she shares how complex PTSD, anxiety, and grief showed up in her life through nightmares, hypervigilance, risky coping, and a deep sense of self-blame. We also talk about the way trauma can steer our choices, including how working in a pediatric ICU can be meaningful while still keeping the nervous system in constant survival mode. If you have ever wondered why you feel “fine” on the outside but your body says otherwise, you will recognize the mind-body connection in her experience with physical symptoms like IBS, hives, migraines, and chronic stress. From there, we shift into healing. Melissa breaks down nervous system regulation in plain language and offers a powerful reframe: trauma is not the event, it is what happens inside you when you do not feel safe, seen, or supported. She challenges the habit of ranking pain as “big T” or “little t,” and we explore why validating your emotions matters, without letting emotions drive the bus. We also discuss meditation, neuroplasticity, somatic work, and how prayer and faith can become part of recovery for some people. If trauma, anxiety, PTSD recovery, or holistic healing is part of your world, this conversation will help you feel less alone and more equipped. Subscribe to Words of Wellness, share this with someone who needs it, and leave a rating and review so more listeners can find these stories.CONNECT WITH MELISSA:Instagram: https://www.instagram.com/holistichealthbymelissaFacebook: https://www.facebook.com/MelissaArmstrongholistichealthbymelissa.comCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailHeart disease doesn’t always announce itself with a dramatic chest-clutching moment, especially for women. Some of the most important warning signs can look like “normal life” fatigue, shortness of breath, nausea, or nagging jaw and shoulder pain. That quiet reality is exactly why Shelly is sharing this conversation; to put women’s heart health front and center and to replace fear with clear, usable knowledge.She talks through why heart disease remains the leading cause of death in women and why the symptoms can present differently than they often do in men. She also stresses self-advocacy: listening to your body, taking “better safe than sorry” seriously, and finding a medical provider who doesn’t dismiss your concerns. If you’ve ever second-guessed yourself or felt brushed off, you’re not alone, and you’re not overreacting for asking questions.She also connects the dots between menopause and heart health, including how changing hormones and lower estrogen can increase cardiovascular risk with age. From there, Shelly breaks down the lifestyle factors that drive risk and the habits that protect you: stress management, anti-inflammatory nutrition, regular movement and cardio exercise, strength training, better sleep routines, and setting boundaries that reduce chronic stress. She also reminds you to stay proactive with prevention by getting regular checkups, blood work, and knowing your numbers like cholesterol and blood pressure.If this helps you, please subscribe, share it with a friend, and leave a review so more women can hear the message. What’s one small heart-healthy habit you’re willing to start this week?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailIf you’ve ever left a doctor’s office with a prescription and a sinking feeling that nobody really asked the right questions, you’re going to feel seen here. We talk with Melissa Armstrong, an RN who spent years in pediatric critical care before stepping away from protocol-driven medicine and into her work as a holistic trauma and anxiety coach, helping women regulate their nervous systems and rebuild health from the ground up.We get honest about the limits of standardized medicine and why personalized medicine matters, especially when your symptoms are tied to lifestyle, chronic stress, sleep debt, or years of pushing emotions down. Melissa shares how the modern “sick care system” can keep people cycling through pills and procedures without addressing root causes like nutrition, toxin exposure, movement, and nervous system dysregulation. We also unpack a powerful idea: trauma isn’t only the event, it’s what happens inside you afterward and what your body may still be carrying.From gut health and the microbiome to the “quick fix” myth, we come back to the wellness foundations that actually move the needle. Melissa also shares the practices that helped her own healing journey, including meditation, neuroplasticity, and somatic work, plus a simple 30-second belly-breath reset you can try three times a day to start signaling safety to your body.If this conversation helps you, subscribe to Words of Wellness, share it with a friend who needs it, and leave a quick rating and review so more people can find these trauma-informed, holistic health tools.CONNECT WITH MELISSA:Instagram: https://www.instagram.com/holistichealthbymelissaFacebook: https://www.facebook.com/MelissaArmstrongholistichealthbymelissa.comCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailSome wellness topics are easy to post about. Infertility is not one of them, and that’s exactly why we’re talking about it.We’re coming off National Infertility Awareness Week, and I wanted to slow down and make space for anyone who has struggled to conceive, to carry a pregnancy, or to become a parent in the way you hoped. I share a few fertility statistics that put the struggle in perspective, including how common infertility can be and why it is not always “one person’s issue”. We also talk through the basic timelines many clinicians use to recommend fertility testing, especially the shift that happens when you’re trying to conceive after 35, because waiting can add months to an already exhausting process.I also share parts of my own story: getting medical help to build our family, the heartbreak of repeated miscarriages, and the moment I realized I didn’t want to live with the regret of not using every resource available to us. We touch on emotional health, faith, and the very real relief that can come from having a plan, even when outcomes are uncertain. Most of all, I want you to hear this clearly: needing fertility treatment is nothing to feel guilty about, and you deserve compassion in this season.If this message brings someone to mind, please share it with a friend. And if Words of Wellness helps you, subscribe, rate, and review so more people can find these conversations.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe moment I saw my two sons walk toward each other after the game and hug, I felt time stop and speed up at the same time. One of them was on the field as a Division I player. The other was there as a coach. Same conference, same weekend, same family, and a reminder: presence is not a luxury, it’s a wellness practice.I share the story of how our baseball journey led us here, from college recruiting to unexpected career turns, and what it’s like as a parent to watch your kids step into their own lives. That weekend wasn’t just about wins and losses. It was about family memories, gratitude, and the kind of emotional well-being that comes from being fully there, even when travel is costly and schedules are packed.We also talk about the sneaky mindset trap that pulls us out of the moment: “should” thinking. The pressure to be more productive, to do more, to catch up, to check the next box. I explain how I catch myself doing it, why it drains our mental health, and how choosing mindfulness in the present moment helps us feel more joy and less guilt. If you’ve been craving better work-life balance, a calmer mind, and more meaning in everyday life, this message will land.If the story resonates, subscribe to Words of Wellness, share it with a friend who needs a reset, and leave a rating and review so more people can find these wellness reminders. What’s one moment you want to be fully present for this week?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe afternoon slump, constant cravings, and “why is my metabolism so slow now?” feeling can seem like a mystery in midlife, but the answer is often surprisingly basic: you’re not getting enough protein. We share a simple, realistic way to spot protein gaps and make small shifts that can change your energy, appetite, and results, especially for moms and women over 40 who are juggling a lot and need steady fuel. We talk through the most common signs of low protein intake, including fatigue, cravings that spike later in the day, slower recovery from workouts, and the gradual muscle loss that can happen as we age. Protein is not just about building muscle; it helps protect lean muscle, which supports your metabolism and how efficiently your body uses the food you eat. We also connect protein to blood sugar balance, steadier focus, and that “less foggy” feeling many people want without overcomplicating nutrition. You’ll get a straightforward guideline for how much protein to aim for, plus easy ideas you can use right away: simple breakfasts like eggs or Greek yogurt, quick protein shakes, and meal options like lean meats, fish, or plant-based combinations using beans. We also share a low-stress habit that works: start with a ballpark estimate, build meals around protein, and focus on consistency instead of perfection. If this helps you, subscribe to Words of Wellness, share it with a friend who needs more energy, and leave a quick rating and review so more people can find the message. What’s the easiest way you can add protein to one meal today?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailYou can be doing “all the right things” and still feel exhausted, puffy, moody, and stuck. That’s why we wanted to have a real conversation about stress and not the vague kind. We get into what chronic stress actually does inside the body, why your physiology can’t tell the difference between emotional stress and lifestyle stress, and how that constant load can quietly derail your energy, metabolism, digestion, sleep, and even your cycle.Alongside guest Emma Aguirre, a nutritionist and personal trainer who’s expanding her work into functional diagnostic nutrition, this episode unpacks the HPA axis, cortisol rhythms, and the common patterns we see when cortisol gets dysregulated: waking up tired, relying on caffeine, the 3 p.m. crash, cravings, brain fog, and feeling wired at night. We also talk about why cortisol isn’t the villain, why “just work out more” can backfire when your recovery is already poor, and why so many of us blame hormones when stress is the bigger root cause.You’ll leave with practical stress management tools you can use immediately: a simple calendar audit to spot what’s optional, permission to say no without over explaining, protein at breakfast to stabilize blood sugar, better sleep hygiene, a more honest look at caffeine, training for resilience, and digestion support that starts with slowing down and sitting to eat. We also share the power of starting small with habit stacking, plus morning sunlight and short walks as anchor habits that can change with each season of life.If this helped you, subscribe to Words of Wellness, share it with a friend who’s running on empty, and leave a quick rating and review so more people can find these wellness tools. What’s the first small shift you’re willing to try this week?CONNECT WITH EMMA: Instagram: https://www.instagram.com/thrive_smart_labs Facebook: https://www.facebook.com/EmmaAguirrehttps://drive.google.com/file/d/1YlPbcRWfprInT9pffvE4R2Hv2uIw3jsF/viewCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailYour time is not just a productivity tool. It is a wellness tool, and if your calendar is packed with misaligned commitments, it can quietly drain your energy, patience, and joy.Today Shelly is building on a recent conversation about time management and time strategy with a deeper focus on energy management and real-life health habits. She shares a personal moment where travel planning pulled her into the future for days, leaving her feeling off routine and not fully present. That small wake-up call turns into a bigger question: where are you spending your time, and is it actually supporting your physical health, mental well-being, and emotional wellness right now?We walk through a simple filter for decisions that instantly clarifies the yeses and the nos: does this move me closer to my goals, or does it take from my health and vitality? From there, Shelly offers practical steps you can use immediately, like scheduling your health first in your planner, defining daily non-negotiables, protecting rest, and choosing consistency over perfection. She also gives special encouragement to moms who feel guilty prioritizing self-care, because taking care of yourself is one of the best gifts you can give your family.If you want more support, Shelly shares how to join Moms Who Flourish and how to reach out about her one-on-one wellness and longevity coaching. Subscribe to Words of Wellness, share this with a friend, and leave a rating and review so more people can protect their time and feel their best. What is one commitment you’re ready to say no to this week?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailIf your days feel packed yet your health still ends up last, the problem may not be discipline. It may be that nobody ever taught you how to manage time in a way that supports wellness. We sit down with CW Hawley, founder of Let’s Talk Time, to explore what happens when you stop chasing “productivity” and start practicing time strategy that actually fits your life. Her mantra says it all: own your hours, rule your life. We talk about seasons of life and why a perfect routine can be the wrong routine if you’re in the thick of motherhood, caregiving, career pressure, or a major transition. CW breaks down why time management is not one-size-fits-all, how a time audit creates instant clarity, and how tools like the urgent-versus-important filter can reduce the constant feeling of being behind. We also dig into the mindset side, including your learned relationship with time and the self-leadership required to follow through when motivation fades. The most personal part of our conversation comes from CW’s health story and how a cancer diagnosis changed her priorities overnight. That experience reinforces a hard truth: time is not guaranteed, and ignoring your body can have real consequences. We also discuss how to advocate for yourself with health care providers, why you can “shop” for the right partner in your care, and how planning for “hard” and asking for “help” can lower stress without pretending life will be obstacle-free. If you’re ready for calmer days, better boundaries, and a wellness-focused schedule that matches your current season, hit play now. Subscribe to Words of Wellness, share this with a friend who feels overwhelmed, and leave a rating and review so more listeners can find these time strategy tools.CONNECT WITH CW: Instagram: https://www.instagram.com/cw_hawleyFacebook: https://www.facebook.com/ChrystalWoodHawley [email protected]: https://a.co/d/0hlgFQqJhttps://calendly.com/cw-letstalktime/30minCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailTravel can be fun and meaningful, but it can also quietly wreck your energy. When Shelly shares about bouncing between airports, late flights, and busy weekends (especially during baseball season in her family), she's noticed one choice makes the biggest difference: protecting the day after travel. That “buffer day” helps her reset physically, mentally, and emotionally, and she truly believes it supports her immune system too.Shelly walk us through what this looks like in real life, including how she handles arriving home late, sleeping in without guilt, and keeping her schedule intentionally light. It’s not about being unproductive. It’s about giving your body time to acclimate, lowering stress, and letting your routine come back online without pressure. If you’re an empty nester, a parent traveling for sports, or anyone who feels worn down after trips, you’ll leave with practical ways to make this work even when you can’t take a full day off.Shelly also shares some exciting personal news: She completed a longevity certification through the Longevity Institute. Longevity isn’t just about living longer, it’s about living well with strength and vitality, and the foundations are consistent: better sleep, smarter stress management, high-quality nutrition, and daily movement. She is opening a small number of exclusive one-on-one coaching spots for listeners who want support improving overall wellness and longevity, with a special listener discount and bonus sessions.If this resonates, reach out to Shelly at Wellnesswith ShellyJ on Instagram, and please subscribe, share this with a friend, and leave a review so more people can find Words of Wellness.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan Mail“Your labs are normal” can sound reassuring, but what if it’s also the reason you stay stuck for years? We sit down with Lisa Marie, a nurse practitioner, family practitioner, and PhD in holistic nutrition, to talk about how functional medicine looks for what’s coming next, not just what’s diagnosable today. Her story starts early, with a metastatic thyroid cancer diagnosis at 23 and a life-changing decision to keep her pregnancy despite intense medical pressure. That experience pushed her to ask better questions, dig into research, and eventually build a practice rooted in both clinical data and real-world sustainability.We get into the heart of preventive health: optimal lab ranges versus “normal” ranges and why you can feel awful even when your doctor says everything looks fine. Lisa Marie breaks down how fasting insulin can reveal insulin resistance years before type 2 diabetes appears, especially when you interpret it alongside fasting glucose and hemoglobin A1C. We also talk about using labs as data, retesting regularly, and learning how to advocate for yourself inside a medical system that’s often designed for disease treatment rather than true prevention.From there, we zoom out to the daily habits that actually move the needle. We talk gut health as a starting point, mineral deficiency as a hidden driver of symptoms, and why supplements should be used strategically instead of sold as shortcuts. We also address weight loss medications with nuance, including why muscle matters for longevity, why the scale is only one metric, and how to build a plan you can live with after any “quick fix” ends.Subscribe to Words of Wellness, share this conversation with someone who needs it, and leave a rating and review so more people can find these tools for healthier, more vibrant lives.CONNECT WITH LISAMARIE: Instagram: https://www.instagram.com/lisamariethenp Facebook: https://www.facebook.com/LisaMarieNPwww.lisamarienp.comCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailHIIT can feel like a shortcut, but what if the thing you’re doing to get “fitter faster” is actually keeping you tired, sore, and stuck? We dig into high-intensity interval training in a practical, no-hype way, starting with what HIIT actually is: short bursts of powerful effort paired with lower-intensity movement or rest. Shelly shares how she uses intervals in her own routine, including sprint-style workouts you can do without fancy equipment, plus options to mix in explosive strength moves if your body tolerates them. We also walk through the real benefits people look for from HIIT workouts: a time-efficient challenge, a metabolism boost through post-exercise oxygen consumption (EPOC), support for fat loss, maintaining lean muscle mass, and improving heart health by training the heart muscle. If you’ve been doing mostly steady-state cardio like walking or endurance running, adding a small dose of intensity can be a smart way to bring more variety and progression into your fitness plan. Then we get honest about the risks when HIIT frequency gets out of control. Too many high-intensity sessions can increase injury risk, slow recovery, and contribute to overtraining symptoms like irritability, poor sleep, and low energy. We talk about cortisol and why chronic stress plus excessive intensity can backfire, especially for women navigating perimenopause or menopause. Shelly's rule of thumb: keep HIIT to two to three sessions per week max, then prioritize active rest and lower-intensity movement so your muscles can repair and you can actually get stronger. If this helped you, share it with a friend, subscribe to Words of Wellness, and leave a quick rating and review so more people can find these wellness tools. What does your weekly workout mix look like right now?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailBrain fog in the middle of a meeting. Sleep that suddenly stops working. Joint pain on hikes you used to love. Weight gain that makes no sense. If any of that sounds familiar, this conversation will help you connect the dots and stop second-guessing yourself.Shelly is joined by Suzanne Greiner, a nurse of nearly three decades who became a board-certified nurse coach specializing in perimenopause and menopause. Suzanne shares the moment she realized her own symptoms weren’t “just stress” and how a rushed appointment left her feeling dismissed. From there, the conversation shifts to why so many women need multiple visits before perimenopause is even named, and how the healthcare system’s time limits can push women toward quick fixes instead of root-cause support.Most importantly, there are simple steps that women can take that actually helps. Suzanne walks through a practical, personalized approach built on the pillars that matter most in midlife wellness: sleep as the foundation, nutrition strategies that support blood sugar and insulin resistance, strength training to protect muscle and bone, and stress regulation through boundaries and spotting your energy leaks. She also shares something that gets overlooked far too often: community. Having support during hormonal changes can reduce isolation and make it easier to advocate for your needs.If you’re looking for clear perimenopause education, menopause support, and real-world wellness tips you can start using today, you’ll get a lot from this one. Subscribe to Words of Wellness, share it with a friend who needs it, and leave a rating and review so more women can find these conversations.CONNECT WITH SUZANNE: Instagram: https://www.instagram.com/suzgreinerFacebook: https://www.facebook.com/SuzanneStuartGreinerwww.suzannegreinercoaching.comCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailGLP-1s are everywhere right now, and the speed of the trend is exactly what is causing Shelly some concern. When medicated weight loss becomes something “anyone can order,” it’s easy to skip the most important step: making sure it’s truly appropriate for your body, your health history, and your long-term goals.Shelly talks through the real-life concerns that she is seeing around GLP-1 weight loss medications, peptides, and the pressure to get results fast. We get into why medical supervision matters, what can happen when appetite drops and nutrition falls apart, and why muscle loss and slowed metabolism are not small side effects. She also shares why the return of extreme thinness in celebrity culture can distort what “healthy” looks like, and how that can push people into risky decisions.The bottom line is simple: Shelly is not here to bash medication or judge anyone using semaglutide-style options like Ozempic or Wegovy. She wants you to be informed, supported, and safe. If you’re on a GLP-1 or considering one, she can help you strengthen the foundation around it: protein intake, smart movement, sleep, stress management, and sustainable wellness habits. Subscribe to Words of Wellness, share this with someone who’s considering medicated weight loss, and leave a quick rating and review so more people can find the message.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailHealth can feel simple until life gets busy, then even the basics start to slip. Tess Cheng, a wellness coach helps busy professionals build focus, energy, and high performance without turning wellness into an all-day project. The discussion starts with the real obstacle most people face: the belief that there isn’t time. Tess walks us through a mindset reset that begins with a powerful question, why does your health matter to you, and how that clarity makes habits easier to keep. We also unpack the fear that family history means you’re doomed. Tess explains why genetics play a smaller role than most people assume and why lifestyle choices are where you can take control. From hydration and brain health to movement breaks and simple planning, we share realistic strategies you can use at a desk, in back-to-back meetings, or on the road. Think walking phone calls, stairs instead of elevators, standing desks, short breathwork resets, and scheduling workouts like you would any appointment you won’t miss. Travel comes up in a big way, too. If restaurants, conferences, and constant schedule changes throw you off, you’ll hear practical ways to stay consistent without skipping the fun. We talk about walking after meals to support blood sugar and digestion, balancing indulgences, and avoiding the all-or-nothing mindset that makes people feel like they have to start over. If you want sustainable health and wellness habits that actually fit real life, you’ll leave with at least one simple next step you can use today. If you found this helpful, subscribe to Words of Wellness, share it with a friend, and leave a rating and review so more people can find these conversations.CONNECT WITH TESS:https://glowithtess.com/https://www.linkedin.com/in/tess-cheng-mshttps://www.instagram.com/glowithtess/https://www.facebook.com/TessCheng888/The book Confident You: The Raw Conversations https://amzn.to/44NNtqQCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailA “greens” habit that takes less than a minute can still spark big questions: What am I actually getting from my food? How do I cut through all the wellness noise? And what’s a simple step I can repeat every day? Listen in as Shelly shares one addition she's made to her personal wellness routine after spending the last year or two learning about it: moringa.Moringa often shows up in searches for the most nutritious plant, and Shelly breaks down why it’s earned that reputation. We talk through the standout claims around moringa nutrition, including 92 nutrients, 46 antioxidants, and 36 anti-inflammatory properties, plus amino acids including nine essential amino acids. She also shares why this matters even more when today’s food supply is so depleted in nutritional value.From there, she takes us through benefits research is exploring with organic moringa: mental clarity, digestion support, endurance and energy, immune system strength, mood support, and interest areas like blood sugar and blood pressure. Shelly also emphasizes that she is not a doctor, supplements aren’t a replacement for prescribed medication, and pregnant or nursing moms should get medical guidance. Finally, she shares exactly how she takes moringa each morning, what “pure and potent” means and how you can reach out if you want details on the product Shelly is using.If this helped you think more clearly about your supplement routine, subscribe to Words of Wellness, share the episode with a friend, and leave a rating and review so more listeners can find it.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling stuck with “normal” labs and lingering symptoms? We sat down with functional nurse practitioner Laurie Love to unpack how a root-cause, systems approach can turn the tide on chronic illness—and why small, consistent changes beat quick fixes every time. Laurie  shares her journey from ICU nursing and conventional primary care to functional medicine, where the focus shifts from diagnosing and matching a pill to building health so disease has less room to thrive.Together, we explore the stark rise in preventable chronic disease and what that means for families, especially children facing metabolic risks far too early. Laurie breaks down the differences between acute care—where conventional medicine shines—and the complex reality of long-term conditions like diabetes, hypertension, fatigue, and autoimmune issues. You’ll hear how functional medicine personalizes care through detailed life timelines, from birth history to stress patterns and environmental exposures, then uses data to target the real drivers: gut health, micronutrient status, hormones, mitochondria, sleep, and stress.We dive into labs with a fresh lens, explaining why “optimal” beats “average” and which foundational tests reveal the most without getting lost in expensive rabbit holes. Expect practical, doable steps you can start today: eat closer to how our grandparents did, protect sleep like medicine, get morning light, move daily, lift a bit heavier, breathe on purpose, and spend time outside. These keystones create momentum that supplements and medications can’t match alone.If you’re ready to swap symptom-chasing for health-building—and want a clear roadmap to feel better for good—this conversation offers concrete next steps and vetted resources, including how to find certified functional medicine providers at IFM. Subscribe, share this with someone who needs hope, and leave a quick review to help more people discover the show. Then tell us: what one habit will you change first?CONNECT WITH LAURIE:Instagram: https://www.instagram.com/protecthealthpreventillnesswww.compassionatehealthcareonline.comhttps://www.ifm.org/CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailIf your pantry could talk, would it ask for a makeover? We’re taking the confusion out of cooking fats with a clear plan to reduce inflammation, boost steady energy, and support brain and heart health—without giving up flavor or joy at the table. Shelly unpacks why refined seed oils like soybean, corn, canola, sunflower, and cottonseed often work against your goals, especially when they’re heated or hiding in ultra-processed snacks and dressings. Then we dig into the good stuff: extra virgin olive oil, avocado oil, and whole-food sources like olives, avocados, macadamias, and almonds that anchor a Mediterranean-style pattern linked to longevity.We also spotlight MCT oil and what makes it different. Medium chain triglycerides bypass the long digestive route, head straight to the liver, and can convert into ketones for fast, clean energy. That means sharper focus for work, more reliable fuel for training, and a helpful nudge for fat metabolism via mild thermogenesis. We explore early research around gut health and insulin sensitivity, plus practical ways to use MCT—think coffee, smoothies, or a pre-workout boost—without turning your meals into a chemistry set.Completing the guidelines, we share how to include more omega-3s such as wild salmon, chia, flax, and walnuts to balance the modern omega-6 load. Saturated fats from whole foods like grass-fed butter, coconut, and dark chocolate earn a “moderation” spot, while refined seed oils move to the “limit” list. You’ll leave with a simple, sustainable checklist: cook mostly with olive and avocado oils, add omega-3s on repeat, use MCT or coconut for quick fuel, enjoy whole-food saturated fats sensibly, and scan labels to dodge hidden oils. Ready to feel the difference in your energy, clarity, and cravings? Follow the show, share this episode with a friend, and leave a quick review to help others find Words of Wellness.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling stuck in brain fog, low energy, or nagging pain that seems to come and go? We dig into why so many of us feel unwell despite “normal” labs and how simple, strategic changes can unlock real momentum. With Dr. Chapa—an alternative medicine practitioner with two decades of clinical experience—we trace most health breakdowns to three culprits: injury (including a leaky, irritated gut lining), malnutrition in a land of plenty, and relentless toxicity from air, water, plastics, fragrances, and industrial residues.  We shine a bright light on the everyday chemicals that quietly stack up in the liver, lymph, brain, and joints, then pivot to the four “brain saboteurs” that hijack clarity and cravings: artificial sweeteners, refined and partially hydrogenated seed oils, MSG and its many aliases, and high fructose corn syrup. Expect eye-opening examples—like what’s really in those fries and why “natural flavors” isn’t as harmless as it sounds—plus a smarter way to read labels so hidden additives don’t slip into your cart. You’ll hear why kids are especially vulnerable, how big brands engineer bliss points, and why the average person only needs 11 to 15 upgraded meals to transform daily health without culinary gymnastics.We also get practical about detoxification in the 21st century. Even if labs appear fine, modern exposures demand intentional support: mineral-rich hydration, daily fiber and bowel regularity, cruciferous and bitter foods for liver pathways, movement and breath for lymph, and periodic, guided protocols to gently mobilize and bind stored waste. The goal isn’t perfection—travel and celebrations happen—but a steady rhythm of better choices that reduce inflammation, repair the gut barrier, and sharpen the mind. By removing the biggest saboteurs, cleaning up your home inputs, and scheduling maintenance detox, you give your body what it’s built to do: heal.If this conversation sparked a next step for you, hit follow, share it with a friend who needs hope, and leave a quick review so more people can find the show. Tell us: which swap will you make first?CONNECT WITH DR. CHAPA: Instagram: https://www.instagram.com/doctorchapawellnessFacebook: https://www.facebook.com/DrAaronChapaCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailEver notice how travel can drain your energy before the fun even starts? We’re flipping that script with a simple, portable routine that keeps you steady through airports, time zones, and packed schedules—so you feel good enough to actually enjoy the reason you left home.Shelly draws on 35+ years in health and wellness to share three non‑negotiables that hold up anywhere: quiet time to protect your nervous system, smart nutrition you can pack and trust, and daily movement that fits into real life. You’ll hear how she navigates a high‑travel baseball season with her family, the mindset shifts that make healthy choices easier on the road, and why small, repeatable actions beat all‑or‑nothing plans. Expect practical details: what to pack, how to build a breakfast you can make in a hotel room, the role of electrolytes after flights, and micro‑workouts that counter hours in a seat. We also talk about immunity, stress, and how these habits reduce your chances of getting sidelined by bugs and burnout.Sleep gets honest treatment too. Travel will disrupt it, but simple anchors—light exposure, wind‑down cues, hydration, and gentle movement—help you land better in a new time zone. The throughline is freedom: keep a steady baseline so you can say yes to dinners, detours, and big memories without the fog and fatigue. If you’ve struggled to stay consistent away from home, this conversation gives you a clear, forgiving plan and the encouragement to make it yours.If this resonated, follow the show, share it with a friend who’s on the go, and leave a quick review so more travelers can find these tools. Have questions or want coaching support? Reach out on Instagram at wellness with Shelly J or at Moms Who Flourish—we’d love to help you thrive on the road.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe path to clearer, calmer skin may start with your plate, your stress levels, and your daily routine—not another “miracle” bottle. We sit down with Samantha, a certified esthetician and functional medicine practitioner, to connect the dots between gut health, hormones, nervous system balance, and what you put on your face. If you’ve tried everything from drugstore serums to luxury creams and still feel stuck, this conversation offers a grounded, step-by-step way to create change you can actually see.We unpack why so many women in perimenopause and menopause experience new breakouts, dark spots, and sensitivity, and how teens’ acne often has overlapping root causes. Samantha explains how functional testing for gut bacteria and hormones can reveal the real drivers of inflammation, making it easier to stick with a plan because the “why” is finally clear. We compare medical-grade skincare to mass-market products, highlight where fillers and low-dose actives fall short, and show how fewer, better formulas outperform crowded shelves. You’ll hear a candid take on collagen quality, protein intake, and why animal-derived options often deliver the full amino acid profile skin needs.The heart of the episode is simplicity. Start with a gentle cleanser and a smart moisturizer. Remove common triggers like gluten, dairy, processed sugar, and ultra-processed foods. Use paleo or keto frameworks for easy swaps, and test one change at a time for 30 days so you can see what truly helps. We also spotlight the role of stress and the nervous system: when cortisol is high, healing slows. Practical tools—better sleep, breathwork, and monthly facials as assessment and care—help the body shift into repair mode and let topicals finally work.If you’re ready to trade confusion for clarity, this is your roadmap to skin that reflects whole-body health. Subscribe, share this episode with a friend who needs a reset, and leave a quick review to help more listeners find the show. What’s the one small change you’ll try for the next 30 days?CONNECT WITH SAMANTHA: Instagram: https://www.instagram.com/skindeepilFacebook: https://www.facebook.com/SamanthaDenchCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWhat if the real cost of your busy life isn’t stress, but lost moments of wisdom, joy, and connection? We dive into the quiet epidemic of hurry sickness—those subtle patterns of rushing, overcommitting, and numbing that leave us irritable, anxious, and strangely disconnected from what matters most. Drawing on insights from The Ruthless Elimination of Hurry and our own lived stories, we map the 10 core symptoms—from restlessness and workaholism to emotional numbness and isolation—and explain how they erode mental health, physical wellness, and spiritual grounding.Together, we challenge the myth that “more hours” would save us. If given extra time, most of us would simply overfill it. The shift that actually heals is subtractive: simplify, slow down, and protect the practices that anchor a meaningful life. We share practical tools to make that shift real, including gentle time blocking with buffers, five-minute stillness rituals to retrain attention, walks that restore presence, and small boundaries that keep energy for your true priorities.You’ll hear how saying yes to the right moments—and no to noise—creates space for better sleep, nourishing meals, steady movement, and deeper relationships. We also explore anxiety as a canary in the coal mine, inviting you to notice what your pace is trying to tell you. By the end, you’ll have a humane, doable path to reclaim time, rebuild calm, and step back into the goodness of the moment.If this conversation resonates, follow the show, share it with a friend who’s always rushing, and leave a quick review to help others find it. Want support on your wellness journey or in the phases of motherhood? Message us on Instagram at wellness with Shelly J or at Moms Who Flourish.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailMenopause isn’t a malfunction—it’s a redesign. We sit down with Ayurvedic practitioner and yoga teacher Hannah Levin to explore how midlife can become a powerful reset for your body, your routines, and your sense of purpose. Instead of chasing fixes, we focus on balance through food, sleep, herbs, and small daily rituals that help you feel steady and clear.Hannah explains the elemental shift from the fire-and-water years of creation to the air-and-space years after menopause, and why that transition can feel like a roller coaster. You’ll learn how the adrenals step up as ovarian hormones decline, why stress and late-night meals amplify hot flashes and insomnia, and how microtransitions—short pauses between roles—reduce brain fog and reactivity. We also name the identity currents under the surface: empty nests, retirement, and the question that keeps returning—Who am I now?We get practical about triggers many of us normalize. Alcohol, refined sugar, and high-caffeine choices can sabotage sleep and mood during perimenopause and beyond. Hannah shares simple experiments to find your personal thresholds, plus ways to support detox and digestion. We include the discussion on toxins too; cleaning up household and personal care products can make symptoms more manageable while honoring your body’s new sensitivity as a kind of built-in intuition.This conversation is a reminder that you’re not stuck. Integrative care—pairing Western diagnostics with Ayurveda’s personalized wisdom—can turn midlife into a grounded, joyful second act. If you’re ready to feel at home in your body again, start by respecting your transitions, aligning your daily rhythm, and letting curiosity lead.Enjoyed this conversation? Follow and rate the show, share it with a friend who needs it today, and tell us: what transition are you honoring right now?CONNECT WITH HANNAH: FBPage:https://www.facebook.com/heartfeltwellbeingInstagram: https://www.instagram.com/heartfeltwellbeing/Website: https://www.heartfeltwellbeing.com/YouTube: https://www.youtube.com/@HeartfeltWellbeingCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailHeart disease isn’t destiny, and it isn’t just about cholesterol. We unpack the real drivers that push risk higher—chronic stress, poor sleep, blood sugar swings, inflammation, and everyday toxin exposure—and show how small, doable habits build a stronger, more resilient heart. From decoding women’s often-missed symptoms to the Monday morning spike in heart attacks, we cut through the noise with practical guidance you can use today.We share how to help alleviate some stress moments with quick breath work techniques, daily walking, and nervous system-friendly routines that lower cortisol and blood pressure. Then we turn to metabolic health: why insulin resistance often comes before heart trouble, how protein and fiber flatten glucose curves, and what a Mediterranean-leaning, plant-forward plate can do for your arteries. You’ll hear clear food strategies like including omega-3s, fiber-rich plants, and quality protein choices.We also address the unique cardiovascular realities for women during perimenopause and menopause, when declining estrogen affects vascular tone and risk grows. Strength training, consistent movement, and protein sufficiency take center stage, along with social connection and purpose—two undervalued protectors that calm the stress response. Finally, we return to the cornerstone habit: sleep. With a few tactical tweaks, better rest stabilizes blood pressure, moderates appetite hormones, and brings your nervous system back into balance.If this conversation helps you or someone you love, tap follow, share it with a friend, and leave a quick review so more people can find Words of Wellness. What one habit will you start today?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailEver notice how a single hour with a friend can do more for your mood than an entire day of scrolling? We dig into the real engine of wellness—human connection—and why face-to-face time still beats any feed, app, or clever bot. As trust frays and AI speeds ahead, we share grounded ways to protect what matters most: eye contact, shared laughs, and the steady rhythm of showing up for each other.We start by sharing grim statistics about the lack of trust among individuals. The need for human interaction and community cannot be overstated.  As the technology world continues to evolve and grow at rapid speed, it is even more critical that we prioritize in-person, heart-to-heart experiences.  Rather than panic about technology, we frame AI as a helpful assistant and draw a line around what it can’t replace: the warmth of a handshake, the energy of a room, and the clarity that comes from a heart-to-heart talk.You’ll hear stories from live events that left us recharged, plus concrete steps for rebuilding real-life connection without adding stress. The anchor is simple and doable: one in-person touchpoint each week—coffee, a walk, a class, a meetup—that strengthens accountability and lifts motivation. We explore how these small rituals enrich our lives sharpen and restore joy to the wellness journey. If you’ve been craving less noise and more meaning, this conversation is your nudge to choose people over pixels and bring back the basics that make life feel full.If this resonated, tap follow, share it with a friend you’ll meet IRL this week, and leave a quick review to help others find Words of Wellness. Your voice helps this community grow.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailStress doesn’t disappear; it just shifts and evolves. We explore how your body reads both bad news and good milestones as stress, why the alarm feels the same, and how to guide yourself back to balance before burnout steals your focus, sleep, and joy. Drawing on decades in wellness and teaching, Shelly breaks down the physiology in plain language—sympathetic activation, adrenaline, cortisol—and maps the three stages of stress: alarm, resistance, and exhaustion. With that foundation, we move straight into simple, proven practices you can use today.You’ll learn how to spot the difference between short-term stress that resolves and chronic stress that quietly drains your energy. We connect common triggers - poor sleep, hormonal shifts, toxin load, and mental overload, to real-world strategies. Gain practical tools you can do anywhere from box breathing to brisk walks and gentle movement to laughter. We carve out the power of device-free quiet time, prayer, and gratitude journaling to steady mood and shift attention from threat to resource.Because resilience lives in routine, we show how nutrition, bedtime rituals, and targeted adaptogens can support your baseline, so calm isn’t a wish but a trained response. Shelly also shares how coaching and mentorship can help you customize a stress toolkit that fits your season of life, especially for moms seeking sustainable habits that protect longevity. Listen to build a daily practice that keeps your heart steady, your mind clear, and your energy available for what matters most.If this conversation helps, follow the show, share it with a friend who needs a reset, and leave a quick review so more people can find these tools. What’s the one habit you’ll start today?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling overwhelmed by wellness advice that screams for more restriction and less joy? We sat down with registered dietitian and certified diabetes educator Lauren Dorman to reframe health as a whole-person journey grounded in vision, beliefs, and small, sustainable habits. Instead of chasing the scale or counting every bite, we dig into why small shifts can unlock better sleep, steadier energy, and real momentum.Lauren introduces her Nine to Nourished framework: a practical guide that weaves vision, beliefs, thoughts, self-love, movement, nourishment, expectations, coping, and regulating into a simple roadmap. We talk about body neutrality as a powerful middle ground that actually makes care easier, and we rethink movement as a daily mood, focus, and sleep booster—not a punishment for what you ate. For parents and educators, Lauren shows how to help kids design their own path, ditch comparison, and build skills to separate truth from trends in a noisy world.We also get specific about diabetes. Learn how regular eating every three to four hours, fiber-rich carbs, and balanced plates with protein and fat help stabilize blood sugar. Carbs aren’t the enemy; context is king. We unpack A1C ranges, the difference between “normal” and “optimal,” and why some people still need medication or insulin without shame. Expect practical tips—like pairing dessert with dinner to blunt spikes—that let you live well without fear or rigid rules.If you’re ready to add before you subtract and design a life that lights you up, this conversation will give you the clarity and confidence to start today. Listen, share with a friend who needs a kinder approach to health, and leave a review to help more people find Words of Wellness. Your next small win could change everything.CONNECT WITH LAUREN: Instagram: https://www.instagram.com/dont_diet_dieticianFacebook: https://www.facebook.com/LaurenZaromDormanCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling stuck between strict diet rules and real life? We walk through a calm, practical path to eating for longevity that leaves room for joy. The focus is simple: build plates around plants and quality protein, lean on Mediterranean and heart-healthy patterns. No calorie tallying or macro micromanaging required unless a medical goal calls for it.Shelly shares a personal moment navigating vertigo and sodium limits to show when numbers truly matter—and when they just add stress. From there, we map out a plate you can build by sight: half vegetables and salad, a quarter protein, and a quarter whole grains or starchy veg. We dig into protein pacing—adding protein soon after waking and about an hour before bed—to support muscle, metabolism, and overnight repair, with approachable options like yogurt, eggs, beans, fish, or a well-chosen shake to fill gaps on busy days.You’ll also get a refresher on what makes Mediterranean and heart-healthy eating so durable: colorful plants, legumes, olive oil, nuts, fish, and fewer ultra-processed foods and added sugars. We round it out with hydration tactics that protect sleep, including when to add electrolytes and how to front-load fluids so your nights stay restful. The throughline is consistency built from small, repeatable actions—one extra serving of vegetables, one protein-rich breakfast, one refillable bottle within reach.Ready to try it on your terms? Press play, pick one change, and report back on your win. If this helped, follow the show, share it with a friend who needs a gentler roadmap, and leave a quick review so more listeners can find practical wellness without the noise.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailIf health felt lighter, would you show up more often? We sit down with fitness pioneer Cathy Savage to reframe longevity as a joyful, no-extremes path you can live with today and still love a decade from now. Cathy helped redefine what success looks like in the gym; now she’s bringing that health-first mindset to food, movement, sleep, stress, and brain health so you can add life to your years.We talk about building a sustainable rhythm with Mediterranean-style eating, rhythmic protein, and fiber without turning meals into math problems. Walking takes center stage—yes, it counts—with a special focus on 10–15 minute post-meal walks to blunt glucose spikes and aid digestion. For strength, Cathy introduces micro bursts: 10-minute, high-quality sessions two to three times weekly that fit real schedules and deliver real results through consistency and progressive challenge.Stress and sleep get a practical makeover. Think boundaries as bowling bumpers, sleep choreography that trains your nervous system, and routines that protect your time. Cathy shares a heartfelt perspective on brain health—why community, insulin control, quality sleep, and purpose matter—and how to “map your decades” so today’s habits match tomorrow’s dreams, like chasing grandkids or traveling with ease. Personalization anchors everything: ditch one-size-fits-all rules, design what works for your physiology, and let simple wins stack up.Ready to design your future health before it designs you? Press play, then share the one small habit you’ll start today. If this conversation helped you, subscribe, leave a review, and pass it to a friend who needs a hopeful, doable plan for lasting wellness.CONNECT WITH CATHY:Instagram: https://www.instagram.com/cathysavageofficialFacebook: https://www.facebook.com/CathySavageCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWant more energy tomorrow and healthier years ahead? Start with the habit that powers everything else: sleep. Shelly guides us through a clear, compassionate roadmap for better rest—one that respects real life while delivering real results. We connect sleep to longevity, mood, focus, and cellular repair, then map simple steps you can apply tonight without overhauling your entire routine.Shelly breaks down what a calming evening looks like: dimming lights to cue melatonin, moving your last meal earlier to support digestion, and choosing a personal wind-down ritual like reading, a warm bath, or gentle stretching. You’ll learn why consistent bed and wake times strengthen your circadian rhythm and how a few minutes of morning sunlight can reset your internal clock, improve alertness, and make falling asleep easier the next night. Life doesn’t pause for perfect sleep. Shelly addresses common barriers that many of us may experience: young kids, stress, peri- and post-menopause and she shares when you might need to seek medical support for issues like sleep apnea and how to start small and habit stack over time. By choosing one change and repeating it daily, you build a routine that supports energy, clarity, and long-term health.If this resonates, share the episode with a friend who could use better sleep, subscribe for the next part in the longevity series, and leave a quick review so more listeners can find us. Then tell us: which single habit will you try tonight?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling stuck can look like busy calendars, tidy goals, and a quiet ache that whispers, life wants more from me. We sat down with Shauna, a women’s next chapter mentor and yoga instructor, to explore how real change happens when you stop living by “shoulds” and start listening to your body’s truth. Her story moves from a traumatic past to a grounded present, where compassion, clarity, and practice—not perfection—shape a life you actually want.We cover the difference between gathering information and integrating it, and why repetition inside a safe container can rewire patterns that keep you small. Shauna walks us through the shift from mind-only problem-solving to embodied healing with tools like emotional freedom technique, somatic practices, and yoga. You’ll hear the “polar bear” lesson—how animals shake off shock—and how a daily sixty-second pause to breathe and feel can prevent emotions from stockpiling into stress or burnout.We also break down a practical approach to mindset that honors both courage and fear. Envision your best-case future, notice the body’s pushback, feel it fully, and return to the vision. That toggling trains your nervous system to hold more possibility without bypassing what’s real. Along the way, we touch on Gene Keys for self-knowledge, the trap of the “shoulds,” and why focusing on what you do want changes what you attract. The throughline is simple: you don’t heal by hustling harder; you heal by feeling and integrating what you learn, one honest choice at a time.If you’re ready to move from stuck to sovereign—more joy, more energy, more alignment—this conversation offers practical steps and steady encouragement. Listen now, subscribe for more thoughtful wellness stories, and leave a review to help others find the show. What’s one brave step you’ll take toward your next chapter today?CONNECT WITH SHAUNA:Instagram:https://www.instagram.com/shauna_hawkesFacebook: https://www.facebook.com/ShaunaHawkeshttps://www.tryinteract.com/share/quiz/689674830de1d9aa3f90b9fbCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling overwhelmed by fitness advice that tells you to push harder, go longer, and never miss a day? Let’s trade burnout for a smarter plan that actually works. We’re kicking off a four-part longevity series by unpacking the movement habits that help you age strong: sustainable cardio, essential strength training, and daily flexibility that keeps joints happy.We start by reframing cardio so it supports your life instead of draining it. The talk test becomes your guide to intensity, with brisk walking, cycling, or light running as approachable options. You’ll hear why short sprints once or twice a week boost fitness without the crash, and how aiming for around 7,500 steps a day can deliver real health benefits. No guilt, no grind—just consistent movement that improves heart health, metabolism, and mood.Then we go into one, if not the most important aspect of longevity, maintaining our muscle mass. Strength training two to four times a week protects against sarcopenia, supports bone density, and makes daily tasks easier. We outline a practical approach, even without equipment and utilizing your own body weight, you can accomplish a very effective workout. And  always want to incorporate stretching and flexibility to keep the range of motion around our joints. Most importantly, keep a simple weekly structure that you can commit to now and into the future. If you want guidance or accountability, Shelly offers limited 1:1 coaching and the Moms Who Flourish mentorship, a 12-week community designed to support wellness and motherhood with weekly Zoom sessions and ongoing touchpoints. Ready to build strength you can count on for years? Press play, try the plan, and tell us what small change you’ll make this week. If this resonated, subscribe, share with a friend, and leave a review to help more listeners find the show.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe path to pregnancy shouldn’t feel like decoding a secret language. We sit down with fertility awareness educator Emma Goff to make the science human, actionable, and calm. From the truth about the fertile window to how cervical mucus actually works, this conversation replaces calendar guessing with body literacy you can trust.We dig into why so many people feel “irregular” when their cycles are simply varied within a normal range, and how stress, adolescence, postpartum shifts, or PCOS can delay ovulation without signaling permanent dysfunction. Emma explains how charting identifies ovulation and a steady luteal phase so you can anticipate your period and plan with less anxiety. For those navigating miscarriage, we talk through real options, compassionate care, and how cycles tend to return in the weeks afterward. You’ll hear clear timelines, what’s normal to expect, and how to track gently while your body and heart recover.Practical, evidence-informed takeaways run throughout: when to request progesterone and thyroid testing, why mid-luteal labs matter for recurrent loss. We also unravel the limits of ovulation predictor kits and show how cervical mucus expands your fertile window, especially since sperm can survive up to five days in the right environment. Whether you’re trying to conceive, spacing pregnancies without hormones, or simply want to understand your body better, you’ll leave with confidence and a plan that respects both data and lived experience.If this resonated, follow the show, share it with a friend who needs clarity, and leave a quick review to help more listeners find these tools. Your story and your questions guide future episodes—drop us a note and tell us what you want to hear next.CONNECT WITH EMMA: Instagram: https://www.instagram.com/cyclicaldoulaFacebook: https://www.facebook.com/cyclicaldoulaCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe quiet after a goodbye can feel deafening. When kids head back to school, jobs, or new homes, many of us are left holding a swirl of emotions—love, pride, relief, and a deep ache that shows up in the stillness of their empty rooms. We open up the discussion, we walk through it together, and share tools that genuinely help.Shelly opens up about a decade of goodbyes and what those moments taught her about real self-care. She breaks down three practices that make a tangible difference: giving yourself grace when the house feels too quiet, normalizing sadness even when your kids are thriving, and claiming a dedicated day to feel it all instead of numbing with busyness. You’ll hear simple, doable ideas—like relaxing on the couch, taking gentle walks, and intentional pauses—that help your nervous system settle. She also talks about staying connected in various ways such as weekly family FaceTimes and family group chats.If you’re an empty nester or approaching the first dorm drop-off, this conversation offers validation and a path forward. We explore how to align wellness habits with a new season so you can carry both the joy of your children's growth and the reality of your own transition. For deeper support, Shelly shares details on the Moms Who Flourish mentorship and limited one-on-one wellness and longevity coaching designed to help you feel strong, seen, and supported.If this resonated, follow the show, share it with a friend who needs it, and leave a quick review so more parents can find these tools. What’s your go-to ritual after a goodbye? Let us know and join the conversation.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailConfused by wellness noise and quick fixes that never seem to stick? We bring on Shannon, a nurse practitioner and holistic health coach, to bridge the gap between rushed clinic visits and the real‑life support it takes to create lasting change. Together we unpack how to cut through misinformation, build consistency, and protect long‑term health with strength training, protein, and movement you actually enjoy.Shannon shares what she sees on the front lines: limited appointment time, overwhelmed patients, and the lure of viral advice. We get practical about accountability and frequent check‑ins, showing why small, realistic steps beat all‑or‑nothing plans. We take a balanced look at GLP‑1 medications—when they help, where they go wrong, and how to use them with adequate protein, progressive resistance training, hydration, and recovery so you preserve muscle and metabolic health rather than chasing a number.Bone health takes center stage for perimenopausal and postmenopausal women. We talk DEXA scans, early signs of osteopenia, and how strength training, higher protein, and smart supplementation can rebuild resilience. Shelly and Shannon share candid stories of moving from overtraining and under‑eating to a steadier approach: brisk walking, lifting, and fueling enough to support hormones, bones, and mood. You don’t have to be perfect to be healthy—you have to be consistent.If you’re ready to trade hacks for habits, you’ll leave with clear steps: stack new habits onto ones you already have, and find a buddy or coach who keeps you honest. Subscribe, share this with a friend who needs a hopeful reset, and leave a review to help more people find practical, science‑grounded wellness. What small habit will you start today?CONNECT WITH SHANNON: Instagram: https://www.instagram.com/navigating_to_wellnessNavigatingtowellness.comCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWe kick off the new year with season three of Words of Wellness!! Wow, time flies when you are having fun!!!! The conversation also begins with a clear call to trade fragile resolutions for grounded momentum, clarity, and daily renewal. We step into 2026 with practical tools for health and longevity, guided by a simple idea: choose one word that anchors your choices and keeps you moving with purpose. Drawing inspiration from the Year of the Horse—energy, courage, freedom, strength, and expansion—themes you can apply to your everyday wellness; your nutrition, your workouts, your sleep, and your mindset.In the new year, focus on turning good intentions into sustainable habits: write goals down where you can see them on a regular basis, increasing your chance of reaching them! Instead of chasing trends, choose progress over perfection and consistency over intensity.We also complete this episode with a short devotional reflection on true renewal, offering a calm reset when motivation dips. If your guiding word is momentum, take the next small step. If it’s clarity, simplify your plate or your calendar. If it’s prosperity, invest in habits that pay you back in energy and joy. By aligning actions with a single theme, you’ll feel the horsepower of this year in your body and your spirit.Join us as we begin a year of focused wellness and real-life vitality. Subscribe, share this with a friend who needs a hopeful start, and leave a review to help more listeners find the message. What word will guide your 2026?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling pulled in every direction by the season and still trying to take care of your health? We’re sharing a practical wellness playbook you can use today to boost energy, protect your peace, and feel more like yourself—without rigid rules or complicated plans.We start with the mindset that anchors everything: your health, joy, and calm matter. From there, Shelly walks through simple daily shifts that pay off fast. You’ll learn why water before coffee can change your morning, how leading meals with protein steadies blood sugar and cuts cravings, and why a 10 to 20 minute walk most days is enough to move the needle on mood, metabolism, and stress. We dig into sleep rituals that actually work—dimming lights, stepping away from screens, and creating a wind-down routine you can repeat—to improve both falling asleep and sleep quality.Stress relief takes center stage with an easy technique: box breathing. Shelly explains how a few slow rounds can dial down your nervous system and keep you from reacting in the heat of the moment. We also explore gut health during festive eating, including prebiotics, probiotics, and simple foods like yogurt, kefir, and sauerkraut that support digestion. For those navigating holiday parties, we offer mindful drinking strategies and mocktail ideas—sparkling water with berries and fresh lime—that keep you social without wrecking your next day.Finally, we talk boundaries and gratitude. Protecting your energy might mean saying no to weeknight events, planning rest days into your calendar, or changing your mind when your body asks for it. A short morning gratitude practice—prayer, a verse, or one honest line in a journal—sets the tone for a calmer, more focused day. These habits are small, but together they create momentum for better health, stronger immunity, and steadier joy well into the new year.If this resonated, follow the show, share it with a friend who could use a wellness reset, and leave a quick review so more people can find these tools. Tell us: which habit will you start today?CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling foggy, run down, or stuck as the days get shorter? We invited Dr. Paul Arciero—renowned researcher in nutrition and exercise physiology—to map out a winter-ready wellness plan that’s simple, science-backed, and actually doable. We start by reframing “flu season” as a lifestyle season, then build a routine that protects energy, immunity, and cognition without extremes.We break down bookend nutrition: why a protein-forward breakfast within an hour of waking, paired with prebiotic fiber and healthy fats, steadies blood sugar, supports the microbiome, and keeps cravings in check. Dr. Arciero explains how nutrient density has shifted and makes the evidence-based case for supplementation, highlighting the cognitive benefits tied to a daily multivitamin and the complementary roles of omega-3s, antioxidants, and adaptogens. We also get real about hydration: water is essential, but your brain, heart, and muscles depend on the big five electrolytes—sodium, potassium, magnesium, calcium, and chloride—in balanced amounts that go beyond trendy salt-and-lemon mixes.From there, we design movement for the week, not punishment for the day. You’ll learn the four pillars—resistance training, short sprint intervals, mobility and balance, and easy aerobic work—and how to apply them with realistic timing, smart recovery, and the sweet spot of 4,000 to 7,000 steps on most days. Finally, we dial in sleep by aligning with circadian rhythms: consistent bed and wake times, morning and late-day light, a cool dark room, and a simple nighttime stack of magnesium (glycinate, threonate, or malate) with tart cherry juice to improve rest and recovery.If you want a calmer mind, steadier energy, and stronger immunity through winter, this conversation gives you the checklist and the “why” behind it. Subscribe, share this with a friend who needs a boost, and leave a review to help more listeners find us. Which habit will you start today?CONNECT WITH DR. PAUL: Instagram: https://www.instagram.com/drpaularciero Facebook: https://www.facebook.com/PaulArcierohttps://www.amazon.com/PRISE-Life-Protein-Optimal-Performancehttps://www.amazon.com/Protein-Pacing-Diet-Paul-ArcieroCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailYour DNA isn’t a verdict; it’s a starting point. We sit down with epigenetic human performance coach Susan Robbins to unpack how daily choices—when you eat, how you sleep, the way you train, even when you schedule hard conversations—reshape gene expression and ripple into longevity, mood, and metabolic health. Instead of chasing hacks, we walk through practical tools that translate biology into clear steps you can follow without counting macros or buying into trends.Susan breaks down the “hardware vs software” model, showing why single-gene takes like MTHFR are incomplete without context. We compare DNA testing as a blueprint with pH360 as a living user manual that adapts as you do. From precise body measurements and an AI model of developmental biology, it generates food lists ranked by nutrient density, flags avoids that inflame current issues, and suggests ideal timing for meals, training, sleep, focus, and social recharge. You’ll hear how the six health types—Activator, Connector, Guardian, Diplomat, Sensor, and Crusader—predict strengths, stress patterns, and what each person must do first to feel better.We get real about menopause, GLP‑1 medications, and the limits of one-size-fits-all advice. Susan shares stories of clients who reversed pre-diabetes, normalized blood pressure, and slowed their epigenetic aging pace by aligning habits with their wiring. You’ll learn why cold plunges or fasting help some and harm others, how to calm an overactive nervous system before meals, and why clutter can quietly sabotage the Diplomat’s metabolism. The bigger win is emotional: understanding your biology grants permission to be yourself, improves communication at home, and turns “discipline” into design.Listen now, subscribe for future deep dives on personalized health and longevity, and share this with someone who needs a simpler, smarter path. Your healthspan begins with the next aligned choice.CONNECT WITH SUSAN: Instagram:https://www.instagram.com/susanrobbins_epigeneticcoachWebsite:  https://healthyawakening.coPodcast:  https://everydayepigenetics.co Free E-book on Personalized Health:  https://healthyawakening.co/ebook-signupCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWant a simpler path through the wellness maze? Shelly opens up about two decades of testing “clean” products and shares the standouts that actually deliver: low-toxin skincare that feels good on your skin, safer scents that don’t hide mystery chemicals, and home essentials that make daily life easier without compromising your health. We also unpack the mindset behind better choices—clear standards, patient experimentation, and faith-grounded routines that keep you steady when marketing noise gets loud.You’ll hear why a strong morning routine matters and how resources like the John Maxwell Bible, Activate Your Impact, The Miracle Morning, and Stillness Is The Key can shape focus, leadership, and calm. We walk through practical swaps: Branch Basics dishwasher pods that cut through dishes without the questionable ingredients, local soaps with transparent sourcing, and what we learned when a hyped non-toxic candle failed on burn time and scent throw. On the personal care front, Primally Pure’s antioxidant balm earns a spot in the nighttime lineup, Dazzle Dry nails the quick, durable manicure at home, and Kayla Gray perfume stands out for transparency and beautifully balanced fragrances.Nutrition gets the same scrutiny. After ditching a “wellness” shake with artificial sweeteners, Shelly set a clear standard—no artificial flavors, dyes, or pesticides—and found Isagenix for clean protein, collagen, and organic, mold-tested coffee that’s gentle and jitter-free. For wine lovers, Scout and Cellar offers lower sugar, low-sulfite bottles made without chemical shortcuts, proving you can enjoy a glass and still feel aligned with your health goals.If you’re ready to reduce toxins without chasing perfection, this episode gives you a practical roadmap and vetted recommendations you can trust. Share the show with a friend, leave a quick review to help others find us, and message us to join the Moms Who Flourish wellness mentorship starting in January. Let’s build steady habits, swap smarter, and feel better together.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWhat if the path out of overwhelm isn’t a 90-day overhaul but the smallest meaningful step you can repeat today? That simple pivot anchors a candid, energizing conversation with Lindsie Vizethann, a former ER nurse who now coaches women through PCOS with practical tools and real empathy. We trace her move from high-stress hospital shifts to building a gym community to guiding clients beyond symptom management, and we unpack the mindset shift that turns “start again Monday” into “start again now.”Together we clarify what PCOS is and isn’t, why you no longer need ovarian cysts to meet the criteria, and how insulin resistance often shapes symptoms like irregular cycles, acne, or facial hair. We address the stereotypes that lead to missed diagnoses—especially for lean women—and the frustration of being told to “eat less, move more” without a roadmap. Instead of rigid plans or fad diets, we focus on creating daily sustainable habits:  add protein at one meal, take five-minute stretch breaks between calls, stack a short walk after lunch, and prioritize consistent bedtime. These micro-habits compound into better steadier energy, and real progress you can feel.You’ll also hear how to pair medical care with coaching for a more complete approach, use mindful eating to untangle emotion from food, and celebrate small wins to lock in identity change. Lindsie shares resources to keep learning—her show PCOS Unfiltered, her upcoming book Healing Beyond the Diagnosis, and where to connect for support—so you leave with clarity and a plan that fits your life. If you’re tired of all-or-nothing advice and hungry for sustainable change, this conversation offers both hope and a blueprint.Enjoyed the conversation? Follow the show, share this episode with a friend who needs it, and leave a quick review so more listeners can find these stories and tools.CONNECT WITH LINDSIE: https://www.facebook.com/lindsie.vizethann  https://www.instagram.com/healthy_everafter15/?hl=enCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWant a longer life that actually feels good? We dive into the four pillars of longevity—nutrition, movement, sleep, and stress management—and show how a deeper sense of purpose can make healthy habits stick. With clear examples and simple routines, we cut through the noise to help you choose what matters: stable energy, stronger muscles, better mood, and real recovery.First, we mention the importance of food, quality nutrition and then we move into movement, the importance of regular exercise,  strength, walking, and fitting in higher intensity workouts on a regular basis.. Sleep comes next with a realistic wind-down routine, circadian-friendly lighting, and why you can’t truly “catch up” on missed rest. We close the loop on stress, offering quick tools—breath work, nature breaks, prayer, journaling—that calm your system in minutes.Threaded through it all is ikigai, the Japanese idea of purpose. When what you do aligns with what you value, motivation rises and healthy choices feel natural. Not everyone finds purpose at work, so we offer ways to build it through service, creativity, and community. You’ll leave with a short self-audit, small habit upgrades to start today, and a clearer vision of a life that is both long and deeply lived.If this resonates, follow the show, share it with a friend who needs a boost, and leave a quick review so more people can find these tools. Got questions or a topic you want us to tackle next? Reach out—we’re here to help you thrive.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailWhat if balance isn’t a myth but a muscle you can build with small, faithful choices? We sit down with author and podcaster Vivian Cumins to unpack how a severe burnout became the unexpected path to restoration—and why perfectionism often hides in our most praised habits. From a childhood memory that seeded “never enough” to a life reoriented around faith, stewardship, and joy, Vivian shows how to step off the treadmill of constant striving without abandoning your ambition.We explore her three pillars for a sustainable life: put God first in your day so priorities flow from peace, practice self-care as stewardship of mind, body, and spirit, and make room for fun because laughter resets your system in ways willpower can’t. You’ll hear real examples—setting a 6 p.m. phone cutoff, allowing “good enough” edits, rebuilding structure after retirement, and navigating empty-nester shifts with intention. We talk people-pleasing, money stress, overcommitting at church and work, and the gentle art of noticing when old perfectionist patterns try to take the wheel.Vivian also shares resources to go deeper: her devotional Break Down Better, YouVersion plans on balance and goal setting, and a forthcoming guided journal that helps you investigate your why with God—because healing sticks when you address the roots. If your calendar is full but your heart feels thin, this conversation offers clarity, compassion, and simple steps to start restoring what matters most.If this resonated, tap follow, share it with a friend who needs a reset, and leave a review so more people can find Words of Wellness. What’s one boundary you’ll set tonight to protect your peace?CONNECT WITH VIVIAN:Instagram: https://www.instagram.com/viviancumins Facebook: https://www.facebook.com/VivianCuminsCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailA sudden goodbye can reset a life. Shelly opens up about the heartbreak of unexpectedly recently losing her beloved bonus dad and the hard truth that when health starts to change, even if there are mild challenges, our effort to see loved ones and spend time with them needs to be the priority. This is a conversation about presence over perfection—about carving out time for aging parents and elders, and finding gratitude that steadies you when the unexpected arrives.Shelly shares practical ways to reduce regret before it starts—taking time for phone calls, visits and small check-ins that mean everything when travel might not be possible. She also talks openly about grief, how to honor someone’s legacy, and how gratitude can turn memories into a source of strength rather than a weight.If you’ve been telling yourself there’s more time, let this be a gentle nudge to act. Text the person you miss. Book the trip. Build a routine that protects your energy so you can show up fully for the people who matter. If the message resonates, follow the show, share this episode with a friend who needs it, and leave a review to help others find Words of Wellness. Your stories and questions guide future conversations—reach out and tell us what you want to hear next.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailIn this brief special episode, Shelly sits down for a cozy Thanksgiving chat with her husband Brad, and their scene‑stealing pup, Charlie, to reflect on the kind of traditions that they share as a family with their three children; cooking together, laughing often, and always choosing to love one another in addition to liking each other. Together, they share openly and honestly what they are grateful for and it always comes back to family time. The message always comes back to gratitude and how simple moments and spending time together helps a family reset and focus on what is most important in life.We also get clear on the mission behind Words of Wellness: cut through the noise and deliver one useful nugget you can use today. With 35+ years in health education, Shelly brings a grounded approach to fitness, food, sleep, and mental well‑being, while highlighting the stories and strategies that help listeners build sustainable habits. The heart of this episode is connection—how shared meals, consistent plans, and gentle humor create psychological safety and genuine joy during the holidays.For moms looking for steady support, we introduce the Moms Who Flourish mentorship launching in January: weekly sessions, guest coaches, comprehensive wellness topics, plus Black Friday bonuses, $300 off registration, and lifetime access to future programs and events. Founding members receive a one‑on‑one coaching session and ongoing perks so growth feels doable, not daunting. If you’re ready to trade overwhelm for belonging, to gain clarity in your wellness journey and to do so alongside other like-minded moms, then this is your moment and this community is for you! Message Shelly for details and to get registered.Lastly, we hope you share this with someone who needs a little holiday hope, and we would love to know your favorite gratitude ritual. Subscribe, leave a review on Words of Wellness, and message Shelly on Instagram at Wellness with Shelly J or at Moms Who Flourish to learn more and grab the Black Friday offer.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe holidays can feel like a tug-of-war between joy and overload. We lean into a quieter, steadier approach by focusing on three small practices that change everything: choosing who gets our time, building a simple gratitude routine, and using an easy 4-4-4 breathing pattern to reset the nervous system. Instead of chasing big life changes, we show how tiny, repeatable actions can lower stress, improve mood, and make healthier decisions easier when schedules get tight and rooms get crowded.We start by reframing time as a wellness choice. Intention means showing up fully with the people who matter, and reaching out to those  who might be alone, and also protecting the pauses that keep you grounded. From there, we share about the benefits of taking breaks and incorporating breath work into your routine.  We walk through box breathing step by step: inhale for four, hold for four, exhale for four, focusing on belly expansion rather than shoulder lifting. It’s a quick way to help your body and brain navigate stress and is also beneficial to your nervous system. Utilizing breathing as part of our wellness routine is one that is often overlooked but one that can provide so many health benefits.You’ll hear how small anchors like consistent sleep, light movement, and familiar meals protect immune health during the indoor months, and why breathwork before decisions leads to better outcomes than pushing through tension. We also share gentle ways to practice outdoors for extra clarity, and we close with practical prompts you can use today: one person to be fully present with, one moment to savor, one minute to breathe.If this resonates, tap follow, share with a friend who needs a calmer season, and leave a quick review so more people can find Words of Wellness. Have a tool that grounds you fast? Tell us what works—your tip might help someone else breathe easier.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailThe modern health crisis isn’t just about willpower or steps; it’s about an invisible web of toxicity, nutrient gaps, and stress that rewires how our bodies store fat and spend energy. We sit down with author and researcher Peter Greenlaw to map TDOS—Toxicity, Deficiency, Overweight, Stress—and show how these forces collide inside the liver and visceral fat, shaping metabolism, inflammation, and long-term risk.Peter walks us through eye-opening research: microplastics in daily drinks, obesogens that mimic hormones, and the steep decline of nutrient density in common foods. Then we put popular strategies under the microscope. Why does calorie counting often backfire? What happens when GLP-1 medications or time-restricted eating strip away precious lean muscle? Using peer-reviewed human trials, we unpack what the scale can’t tell you—how muscle loss slows metabolism, weakens immunity, and sets the stage for rebound weight gain.Instead of hype, we offer a practical, evidence-based plan. Learn how protein pacing safeguards lean mass and energy, and how nutritionally supported fasting differs from plain restriction by delivering targeted nutrients while allowing metabolic reset. We talk real-world sourcing to counter nutritional deficiency and share ways to assess progress beyond a number: waist, labs, strength, sleep, and daily vitality. The goal isn’t to get smaller at any cost—it’s to get stronger, clearer, and more resilient.If you’re ready to trade noise for nuance and quick fixes for outcomes, this conversation will help you rethink your health strategy from the inside out. Subscribe, share with a friend who needs a reset, and leave a review to help more listeners find science-forward wellness.CONNECT WITH PETER:Instagram: https://www.instagram.com/the.newhealthconversationCONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly

Send us Fan MailFeeling stretched by parties, travel, and longer to-do lists? We dive into a simple plan to protect your energy and joy through the holidays by focusing on three anchors you can actually keep: steady sleep, balanced nutrition, and realistic movement. With warmth and practical detail, we map out how to turn noisy advice into a few daily promises that hold up when life gets busy.We start with the sleep foundation—why seven to nine hours matters more right now, during these holiday months, not just for your body's repair but also to help keep stress levels at bay.  Then we move into nutrition you can repeat anywhere: stressing the importance of consuming high quality nutrition and getting a balance of macronutrients on a daily basis. From there, we share how to keep workouts short but consistent,  to preserve strength training,  and walk for stress relief.Throughout the conversation, we keep the mindset gentle and growth-oriented. Instead of chasing perfection, we lean on micro-commitments you can honor most days, plus a helpful reframe—shift from “why is this happening to me?” to “what can I learn from this?” You’ll leave with a compact toolkit to boost immunity, stabilize mood, and keep momentum through the season so you can show up with energy for the people and traditions you love.If you’re a mom seeking community and accountability, listen for details on our Moms Who Flourish mentorship launching in January, with limited spots and special Black Friday bonuses. If this resonates, follow the show, share it with a friend who needs a steady plan, and leave a quick review to help more listeners find Words of Wellness.CONNECT WITH SHELLY: Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourishFacebook: https://www.facebook.com/ShellyJefferis A few of Shelly's favorite clean products:High quality, clean nutrition and beauty products: https://shellyjefferis.isagenixClean-crafted wine, free from chemicals & pesticides:https://scoutandcellar.com/?u=healthyhappyhoursJuJu Non-toxic candles & air fresheners:https://goodjujucandles.com/?ref=mrtgnyghCoupon code for 10% off: ShellyJefferisThank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share  the podcast with anyone you love and anyone you feel could benefit from the message.Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! In Health, Shelly