Livewell Podcast

A simple reset for when energy feels low.This episode brings the focus back to the body rather than trying to force motivation. Often it comes down to a few basics that get overlooked.• Get outside, even briefly. Light and a short walk can shift your energy• Hydrate properly, including minerals• Keep food simple and easy to digestSmall shifts that help bring you back to a more steady, supported state.

In this episode of the Livewell Podcast, Sharlene breaksdown the essentials of eating organic. She shares why choosing organic produce and pantry staples matters, especially for certain high-residue foods like oats, chickpeas, soy, and potatoes. Learn the truth behind the Dirty Dozen and Clean Fifteen lists, and how you can reduce your exposure to pesticides even if you can’t always buy organic. What You’ll Learn in This Episode:What the Dirty Dozen and Clean Fiften lists are, and how to use themWhy oats, chickpeas, soy milk, potatoes, and oat milk should be organicThe truth about glyphosate and other common pesticide concernsHow to wash your fruits and vegetables effectively at homeWhy focusing on whole, minimally processed foods supports your health and vitalityMentioned in the Episode:Environmental Working Group (EWG)Baking soda + water method for washing produceApple cider vinegar rinse alternative Connect on Instagram @livewellnz

In this episode, Sharlene shares her personal travel wellness tips from her recent trip to Bali. From what to pack to stay healthy, to the habits that helped her feel grounded while away, this episode is packed with practical advice for anyone travelling to Bali or other tropical destinations.What You’ll Learn in This Episode:Common health risks in Bali, including Bali belly and dengue feverNatural products and supplements to support your health while travellingHydration tips and how to avoid using local tap waterSimple self-care practices to stay grounded while awayWhy movement, rest, and routines still matter while on holidayItems Mentioned:Tui Balms Bug Spray ExtremeProbioticsCharcoal tabletsMosquito wristbandsTea tree soapLozengesFiltered water practices for brushing teeth and washing hairMakeup wipesAntibacterial hand sanitiser and wipesTakeaway Tip:A little preparation goes a long way. Staying well while travelling doesn’t need to be complicated, it’s about supporting your body with good habits and simple tools so you can enjoy your time away fully.Connect on Instagram @livewellnz

In this short episode, I share a simple yet powerful confidence cue you can practice every day: stand tall, lift your chin lightly, and breathe in and out slowly. These small shifts in posture send strong signals to the brain, helping you feel more confident and present in the moment.I also talk about how leaders like Tony Robbins use state changes in the body at their events and programs to create instant shifts in energy and mindset. This episode is a reminder that you don’t have to wait for motivation to show up, your body can be the switch.Takeaway: Change your body, and you change your state.

Small shifts in how you talk to yourself can change the way you move through your day. In this episode, we cover three simple yet powerful reframes:From “I have to…” to “I get to…” – turning obligation into gratitude.From “I messed up” to “I learned something” – seeing mistakes as growth.From “This is too much” to “I can take one small step” – breaking overwhelm into doable action.These shifts take seconds, but they help you feel lighter, more capable, and more in control.

In this short episode, I guide you through a simple 1-minute practice to reset your mindset with gratitude. All it takes is a deep breath, pausing to think of one thing you’re grateful for, letting yourself feel it fully, and then gently bringing a second to mind.Practicing gratitude daily doesn’t just shift your perspective in the moment, research shows it can reduce stress, boost mood, and help train your brain to notice the good more easily. Over time, this small habit builds resilience and a more positive outlook.Take a minute with me today to reconnect with what matters and invite in a little more calm and appreciation.

In this micro-episode, we explore the 1% shift technique. The idea that tiny, consistent improvements compound into big change. Instead of waiting for everything to be perfect, you create momentum by focusing on small, doable steps that move you forward.Perfection often holds us back, while progress frees us to act. That one percent improvement, repeated daily, is what creates transformation.Quote Highlight: Progress over Perfection

This is one of my favourite podcast episodes that I've recorded. Inspiring quotes and my personal take on them. These quotes can be found under the Highlights button entitled "INSPO" under my @livewellnz Instagram.

3 Habits That Could Be Impeding Your BeautyBeauty is visible in your skin, your energy, and how you move through the world. It is influenced by everyday habits, not just products or routines.In this episode, I talk about three things that often work against that natural glow: vaping (including smoking), gossiping, and drinking too much alcohol.Nicotine affects circulation and oxygen in the body, which can show up as dull or tired-looking skin. Spending time gossiping keeps the body in a tense, reactive state, and that tension shows in the face and posture. Regular alcohol use interferes with sleep, dehydrates the skin, and leaves the body in recovery mode.Research shows these habits (vaping, smoking and alcohol consumption) tend to affect women more strongly than men. Differences in hormones and metabolism mean the impact often shows up sooner and more visibly.This episode is about noticing what has become normalised in society and deciding whether it’s actually supporting both your mental and physcial well-being.Thank you for listening to the Livewell Podcast.Connect on Instagram @livewellnz

3 Strategies to Uplevel Your Life1. State2. Story3. StrategyThe quickest way to change your state is through physiology. For example think about how you feel when you slouch vs stand tall, smile vs frown. If you have ever attended a Tony Robbins event, he always gets you to move your body first.The stories we tell ourselves can be both about ourselves and the world around us. For example a story or belief you may have about yourself is "I'm not enough". This belief or story can quietly shape your decisions and often gets in the way of achieving your goals. We begin to change these stories byfirst noticing them, then consciously replacing them with more empoweringbeliefs that support who we want to become.Strategy is about getting clear on what you want and creating habits to support this. The habits we maintain are supported through our state and eliminating stories that could sabotage those habits and your overall goals.Connect on Instagram @livewellnz

This episode is all about winding down well. Sharlene explains how a small change in your evening light exposure can calm your nervous system and help you sleep more deeply.Discover why dimming lights and reducing screens before bed helps balance melatonin, ease stress, and support better energy the next morning.Connect with Sharlene on Instagram @livewellnz

In this episode, I share my personal path to becoming a certified Pilates instructor, health and master mindset life coach, and trauma-informed coach.I talk about the experiences that shaped how I work with women today, including my own coaching journeys with Charles Donohue, Warrick Beauchamp, and Lewis Howes.You’ll hear an insert from my coaching with Lewis, where he speaks about the root of the belief “I’m not enough,” and how that pattern shows up for so many people. The episode touches on my journey into plant-based living, and holistic health.At the heart of this conversation is my mission: to help women feel beautiful and confident from the inside out, through self-trust, embodiment, and aligned daily practices.Not mentioned in the podcast episode, a person that was very much a part of this journey is Jamie Arrington. Jamie is a part of the School of Greatness team. My 1:1 coaching and ongoing encouragement from Jamie has been invaluable. It was the glue that brought everything together for me. A special thank you and shout out to Jamie.Thank you for listening to the Livewell Podcast.Connect on Instagram @livewellnz

In this episode, Sharlene shares how hydration supports energy, focus, and skin health and why adding minerals can make all the difference.Start your day with a glass of water, a pinch of sea salt, or a squeeze of lemon, and notice how your body responds.Connect with Sharlene on Instagram @livewellnz

A quick, grounding reset for body and mind. In this episode,Sharlene shares one simple practice proven to calm the nervous system and lift your mood, connecting your bare feet to the earth.Discover how grounding helps reduce stress, support focus, and bring you back into balance.Sometimes the best biohacks are the most natural ones.Connect with Sharlene on Instagram @livewellnz

In this episode, Sharlene shares how taking time away fromscreens can help reset your focus and calm your mind.Learn how even a few phone-free hours can help you feel clearer, more grounded, and present in your day.Sometimes, the best reset isn’t adding more, it’s taking a break.Connect on Instagram @livewellnz

Week 8 · Becoming HerThis is part of Becoming Her: The 8-Week Reset.Reflect on your growth and set your intention for the year ahead.Journal Prompt: What have I learned about myself through this reset, and how will I carry it forward?Reset Action: Write a letter to your future self dated one year from now.Connect on Instagram @livewellnz

Week 7 · Confidence in ActionThis is part of Becoming Her: The 8-Week Reset.Build confidence through consistency.Journal Prompt: What daily habit would make me feel more confident if I stayed consistent with it?Reset Action: Pick one habit and keep it for 30 days.Follow on Instagram @livewellnz

Week 6 · Glow From WithinThis is part of Becoming Her: The 8-Week Reset.Boost your inner radiance through mindful nutrition.Journal Prompt: What can I add to my day that helps me feel more energised and radiant?Reset Action: Add a superfood like spirulina, chlorella, or barley grass to your meals.Connect on Instagram @livewellnz

Week 5 · Vision & AlignmentThis is part of an eight-week series called Becoming Her: The 8-Week Reset.End the year by aligning your goals with how you want to feel.Journal Prompt: What do I want to feel and experience more of in 2026?Reset Action: Create a vision board that reflects your desired energy.Follow on Instagram @livewellnz

Week 4 · Feminine Rhythm & MovementThis is part of an eight-week series called Becoming Her: The 8-Week Reset.Move your body with purpose and ease.Journal Prompt: What type of movement makes me feel more connected to myself?Reset Action: Add five to ten minutes of stretching or mobility each morning.Connect on Instagram @livewellnz

Week 3 · The Outer Glow-UpThis is part of an eight-week series called Becoming Her: The 8-Week Reset.Feel renewed by caring for yourself inside and out.Journal Prompt: How do I want to feel when I look in the mirror?Reset Action: Do a mini glow-up: hair, skin, nails, or (and) a space in your home refresh.Connect on Instagram @livewellnz

Week 2 · Whole NourishmentThis is part of an eight-week series called Becoming Her: The 8-Week Reset.Feed your body and mind with foods that energise you.Journal Prompt: What does it mean for me to eat and live in a way that truly nourishes me?Reset Action: Add more whole foods this week and limit processed ones.Connect on Instagram @livewellnz

Week 1 · Energy & FoundationsThis is part of an eight-week series called Becoming Her: The 8-Week Reset.Rebuild your energy and reconnect with your body.Journal Prompt: How does my body feel right now, and what needs more attention?Reset Action: Check your iron levels and focus on iron-rich foods like lentils, tofu, spinach, sesame seeds, or spirulina.  Take a sleep audit and come up with ideas to help sustain better sleep patterns.Connect on Instagram @livewellnz

In this episode, Sharlene talks about how to get enough iron on a plant based diet.Dr Libby says women need to eat for iron, highlighting how important it is to be mindful of this mineral, especially during busy or demanding seasons of life.A big part of supporting iron levels is also about lifestyle. Reducing your toxic load, managing stress, and eating whole, clean foods all help your body absorb and use iron more effectively.Iron rich plant based foods:Lentils and chickpeasTofu and tempehPumpkin, sunflower, seasme seeds (Tahini) and quinoaDark leafy greens like spinach and kaleGreen peas, spirulina, and barley grassBlackstrap molasses and fortified grainsLearn how to support your iron naturally and feel stronger from the inside out.

In this episode, Sharlene talks about how to get enough omega 3 on a plant based diet. She explains why these essential fats are important for your brain, heart, and overall health.You’ll learn how foods like flaxseed, chia, and hemp provide plant based omega 3, and how algal oil gives you DHA and EPA directly from plants.Sharlene also shares Dr Brooke Goldner’s Hyper Nourish Smoothie, made with simple ingredients that help your body heal and thrive.Dr Brooke Goldner’s Hyper Nourish Smoothie Recipe75 percent dark leafy greens such as spinach, kale, or romaine25 percent fruit such as bananas, mango, or berries2 tablespoons flaxseed or chia seeds for omega 3Enough water (or Almond milk) to blend into a smooth consistencyBlend until creamy and enjoy as a daily way to boost your plant based omega 3 intake and overall nourishment.For more on Dr Goldner’s work and recipes, visit goodbyelupus.comConnect on Instagram @livewellnz

In this episode, we talk about how you can get enough protein while eating plant-based. Sharlene shares examples from athletes who prove that you can build strength, power, and muscle without meat.You’ll hear about Nimai Delgado, a bodybuilder who has never eaten meat, Torre Washington, who has trained and competed on a plant-based diet for over 20 years, and Patrik Baboumian, the record-holding strongman featured in The Game Changers.We explore what foods you can eat to meet your protein needs and how plants provide all the essential amino acids your body needs to build and repair muscle.Connect on Instagram @livewellnz

Self-care is about you as a whole: physical, mental, and emotional. It’s less about treating yourself once in a while and more about creating habits that support how you feel every day.Take a moment to reflect on what self-care means to you, and how to make it something real, simple, and sustainable.Connect on Instagram @livewellnz

The Body Mind ConnectionOur body and mind are always in conversation. The way you move, breathe, and care for yourself directly shapes how you think and feel. In this episode, Sharlene shares how small daily choices can help you feel more balanced, present, and connected.Simple ways to strengthen the body–mind connection:Pay attention to your self-talk. Notice the tone of your inner voice and how it affects you.Move with purpose. Good posture, gentle movement, and Pilates all help you connect with your body and shift your state of mind.Choose foods that make you feel good. Nourish your body with meals that support your energy and mood.Shift your language. Swap self-criticism for words that are kind, encouraging, and supportive.Listen in to reconnect with your body, calm your mind, and feel your best from the inside out.

In this micro episode, Sharlene talks about the healing power of nature. Spending time outdoors, even for a few minutes, can calm the mind, steady the breath, and bring a sense of peace. Whether it’s walking along the beach, sitting under a tree, or feeling the grass beneath your feet, nature has a way of grounding us and helping us reconnect with ourselves.You don’t need to make it complicated. Step outside, breathe in fresh air, and let your senses take in the colours, sounds, and stillness around you. These small moments can shift your mood, clear your thoughts, and restore your energy.Listen when:You need a reminder to slow down, breathe, and let nature do its quiet work.

In this short episode, Sharlene shares a simple yet powerful reminder to pause. Taking a deep inhale and a slow exhale before responding in conversation can shift your entire energy. It gives your nervous system a moment to reset, your mind space to think clearly, and your words a sense of calm intention.Take small pauses throughout your day. Step away from your phone, take a mindful breath between tasks, or sit in quiet for a minute. These small moments of stillness help you come back to yourself, restore balance, and move through your day with more awareness.Listen when:You feel rushed, reactive, or disconnected and need a gentle reset to return to calm.

In this short episode, I share a simple yet powerful confidence cue you can practice every day: stand tall, lift your chin lightly, and breathe in and out slowly. These small shifts in posture send strong signals to the brain, helping you feel more confident and present in the moment.I also talk about how leaders like Tony Robbins use state changes in the body at their events and programs to create instant shifts in energy and mindset. This episode is a reminder that you don’t have to wait for motivation to show up, your body can be the switch.Takeaway: Change your body, and you change your state.

Small shifts in how you talk to yourself can change the way you move through your day. In this episode, we cover three simple yet powerful reframes:From “I have to…” to “I get to…” – turning obligation into gratitude.From “I messed up” to “I learned something” – seeing mistakes as growth.From “This is too much” to “I can take one small step” – breaking overwhelm into doable action.These shifts take seconds, but they help you feel lighter, more capable, and more in control.

In this short episode, I guide you through a simple 1-minute practice to reset your mindset with gratitude. All it takes is a deep breath, pausing to think of one thing you’re grateful for, letting yourself feel it fully, and then gently bringing a second to mind.Practicing gratitude daily doesn’t just shift your perspective in the moment, research shows it can reduce stress, boost mood, and help train your brain to notice the good more easily. Over time, this small habit builds resilience and a more positive outlook.Take a minute with me today to reconnect with what matters and invite in a little more calm and appreciation.

In this micro-episode, we explore the 1% shift technique. The idea that tiny, consistent improvements compound into big change. Instead of waiting for everything to be perfect, you create momentum by focusing on small, doable steps that move you forward.Perfection often holds us back, while progress frees us to act. That one percent improvement, repeated daily, is what creates transformation.Quote Highlight: Progress over Perfection

Today's episode is a repost of the "5 Inspirational Quotes" episode. Connect with me on Instagram @livewellnz

Today's repost episode has been one of our most popular episodes, enjoy !In this episode of the Livewell Podcast, Sharlene dives intothe benefits of rebounding, using a mini trampoline as a fun and effective fitness tool.Having had a rebounder for over 10 years, Sharlene sharesher personal experience of how it has helped her improve energy levels and boost overall health.She discusses the science behind why rebounding is sobeneficial, including its positive impact on endorphins, the lymphatic system, and more.Learn how this low-impact exercise can be an enjoyable partof your fitness routine. Plus, Sharlene shares a curated Spotify playlist to keep you moving while you rebound!Key Takeaways:The health benefits of rebounding, including boostingenergy.Why regular use of a rebounder helps with endorphins, mood, and lymphatic drainage.Additional ways to stimulate the lymphatic system, includingmassage and foods that support lymphatic flow.Resources:Spotify Rebounder PlaylistRebounder - Pophttps://open.spotify.com/playlist/5VmSsaqTjH9ezsTb2qhzbp?si=1KKkm6doS6ycJoWNwg7JbwRebounder - Loungehttps://open.spotify.com/playlist/2oViyjvEccwrbj7w6ksQRA?si=rksKZ06pSh-rIILPMDWEKAThank you for listening. Remember to always listen to yourbody and safety first when exercising on a rebounder.Connect with Sharlene:Instagram @livewellnzDon't forget to subscribe, rate, and share this episodewith someone who could benefit.Livewell Podcast DisclaimerThe information provided in this podcast is for generalinformational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with anyquestions you may have regarding a medical condition or health concern.While I share my personal experiences and insights, Iencourage you to do your own research and consult with a professional before making any changes to your diet, lifestyle, or wellness routine. Your health journey is unique, and what works for me or others may not be suitable for you.By listening to this podcast, you agree that I am notresponsible for any decisions or actions you take based on the content shared here. Always prioritize your health and well-being and seek guidance from trusted professionals when needed. 

Walking Meditation: From Stuck to AlignedThis 20-minute walking meditation is created to support your journey through the From Stuck to Aligned journaling series. If you haven’t already, you can listen to the previous episodes in this series to follow along week by week.This meditation is a chance to reconnect with yourself and return to your body through mindful movement.You can do this walk anywhere. In your neighborhood, at the beach, in nature, or even indoors. Let it be a moment to slow down, breathe, and reflect on who you’re becoming.Connect on Instagram @livewellnz.

Bonus Week: Integration & CelebrationWelcome to your bonus journaling week! You’ve spent sixpowerful weeks exploring, growing, and connecting with yourself. Now it’s time to pause, reflect, and celebrate the journey you’ve been on. If you're just joining us, we recommend starting from Week 1 to experience the full 6-week journey.Take a moment to find a quiet, comfortable space with ajournal and a pen. Let’s dive into some reflection that will help you integrateeverything you’ve discovered and set a clear intention for the next chapter.Prompt 1: Looking BackWhat are three of the most powerful insights or shifts you’ve experienced? How have these changed the way you see yourself or your life? Prompt 2: Celebrate Your WinsWhat are the small or big victories you want to celebrate? Maybe a moment of courage, a new habit, or a fresh perspective. How did you show up for yourself in ways you hadn’t before? Prompt 3: Challenges as TeachersWe all face obstacles what challenges came up during this time? What lessons did you learn from them? How did these moments help you grow or deepen your understanding of yourself?Prompt 4: Current Self Check-InRight now, how do you feel? How does the person you are today compare to who you were at the start of this journey? Prompt 5: Vision ForwardLooking ahead, what do you want to invite more of into your life? What habits, mindsets, perspectives or feelings will you nurture to keep your growth going? Prompt 6: Letter to Future SelfWrite a short letter to yourself three months from now. Remind yourself of your strength, your dreams, and your commitment to continue growing. Imagine theencouragement and support you’d want to hear.Connect on Instagram @livewellnz

Journaling Series | From Stuck to AlignedWeek 6: Embodiment "Becoming Her"Welcome to Week 6 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to experience the full 6-week journey.This week is all about embodiment.You’ve built awareness, connected with yourself, created a vision, released what no longer serves you, and started forming new habits. Now it’s time to become the version of you that you’ve been growing into.Journaling PromptWho am I becoming? What does she believe, what are her values, how does she care for herself, and how does she show up in the world?AffirmationI am already her. I step into the version of me that radiates clarity, confidence, and vitality.This week, move through your days as her. Breathe as her. Choose as her. You’re no longer stuck. You’re moving forward.Connect on social media @livewellnz.

Journalling Series | From Stuck to AlignedWeek 5: Rebuilding "New Habits, New You"Welcome to Week 5 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to get the most out of this 6-week journey.This week we begin rebuilding.Now that you’ve created space by letting go, it’s time to bring in new habits that support the life you want to create. Focus on simple, intentional actions that feel good and sustainable.Journaling PromptWhat habits, rituals, or small actions would support the life I want to create? How can I start integrating them this week?AffirmationEvery small step I take leads me toward a life I love.Notice how your habits make you feel. Choose the ones that leave you feeling grounded and aligned.Connect with us on social media @livewellnz.

Journaling Series | From Stuck to AlignedWeek 4: Releasing "Letting Go of What No Longer Serves"Welcome to Week 4 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to get the most out of this 6-week journey.This week we focus on releasing.Journaling PromptWhat beliefs or habits am I ready to let go of? What am I afraid might happen if I release them, and what might I gain?AffirmationI release what no longer serves me and trust in what lies ahead.Connect on social media @livewellnz.

Journaling Series | From Stuck to AlignedWeek 3: Vision "Creating a Clearer Picture"Welcome to Week 3 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to follow the full 6-week journey.This week is about vision.Journaling PromptIf nothing were holding me back, what would I love my life to look and feel like 6 months from now? What does my dream day look like?AffirmationI am the author of my life. I give myself permission to dream big.Connect on social media @livewellnz.

Journaling Series | From Stuck to Aligned Week 2: Self-Connection – "Listening to My Inner Voice"Welcome to Week 2 of the From Stuck to Aligned journaling series. If you're just joining us, we recommend starting from Week 1 to get the full experience of this 6-week journey.This week is all about self-connection.Sometimes we’re so used to outside noise that we forget to listen to ourselves.That quiet inner voice often knows exactly what we need, how we feel, and what our next step is.Journaling PromptWhen was the last time I truly felt like myself? What does my inner voice want me to know today?Take a moment to get quiet before writing. Sit outside, sipyour morning tea, or just take a few deep breaths.AffirmationMy intuition speaks clearly. I trust the wisdom that lives within me.Connect on social media @livewellnz.

Journaling Series | From Stuck to AlignedWeek 1: Awareness – "Where Am I At Right Now?"Welcome to Week 1 of the From Stuck to Aligned journaling series. Over the next 6 weeks, we’ll take time to reflect, reset, and reconnect with ourselves through simple prompts and affirmations.This week is all about awareness. Before we can create change, we need to understand where we are right now. Notice what feels off, heavy, or out of alignment without judging yourself.Journaling Prompt:What in my life currently feels heavy, draining, or misaligned? How long have I felt this way, and what might it be trying to show me?Affirmation:I lovingly witness my life without judgment. Awareness is the first step to change.Let this be a week of gentle observation. Just notice. Thatis where the shift begins.Connect on social media @livewellnz.

In this episode, Sharlene explores the benefits of a rawvegan or high-raw plant-based lifestyle in a grounded and practical way. From increased energy to clearer skin and better digestion, you'll learn what eating raw can do for your body and mind. She also shares how to approach itrealistically, especially during colder months, and highlights essential kitchen tools like blenders, food processors, and dehydrators that make preparing raw meals easier.You’ll also hear about the work of Dr. Brooke Goldner, whohas helped many people heal chronic illness through raw plant-based nutrition.Whether you’re raw-curious or looking to go deeper, this episode offers a balanced introduction.What You’ll Learn:The core benefits of eating a raw vegan or high-raw dietTips for staying warm while eating raw in winterRecommended tools to make raw food preparation easier (including options for every budget)Why you don’t need to be 100% raw to experience the benefitsA brief look into Dr. Brooke Goldner’s “hyper-nourishment” protocolResources Mentioned:Vitamix, NutriBullet, and other blender optionsCoffee grinders for flax and chia seedsFood processors and dehydrators for raw food prepDr. Brooke Goldner's work: https://www.goodbyelupus.comConnect on Social Media @livewellnz

In this episode of the Livewell Podcast, Sharlene breaksdown the essentials of eating organic. She shares why choosing organic produce and pantry staples matters, especially for certain high-residue foods like oats, chickpeas, soy, and potatoes. Learn the truth behind the Dirty Dozen and Clean Fifteen lists, and how you can reduce your exposure to pesticides even if you can’t always buy organic. What You’ll Learn in This Episode:What the Dirty Dozen and Clean Fiften lists are, and how to use themWhy oats, chickpeas, soy milk, potatoes, and oat milk should be organicThe truth about glyphosate and other common pesticide concernsHow to wash your fruits and vegetables effectively at homeWhy focusing on whole, minimally processed foods supports your health and vitalityMentioned in the Episode:Environmental Working Group (EWG)Baking soda + water method for washing produceApple cider vinegar rinse alternative Connect on Instagram @livewellnz

In this episode, Sharlene shares practical and honest ways to reset when life feels off-track. Whether you’re feeling unmotivated, low in energy, or emotionally disconnected, this episode will help you find your footing again with simple tools for movement, nourishment, and self-connection. Recorded in the heart of winter in New Zealand, it’s a timelyreminder that even in slower seasons, we can create momentum with intention.What You’ll Learn in This Episode:How to use movement to shift your energy and moodSimple ways to prepare for outdoor activity in cold weatherNourishing food choices to support your body in winterWhy whole, unprocessed meals make a difference when you feel stuckGentle journaling questions to help you reconnect with yourselfHow small changes lead to real progressMentioned in the Episode:Beach walks and cold-weather prepRebounding and Pilates as indoor optionsWarming plant-based foods like soups, steamed vegetables, and herbal teasEveryday reflection prompts for mental clarityYouTube Link to Somatic Mediation: https://youtu.be/yCMCKEeG29w?si=fJV8VpdbCFDk8Fqf Connect on Instagram@livewellnz

This week we are reposting one of our favourite episodes (Episode 3) - Morning Routine for a Productive & Balanced Day. In the comments share your perfect morning routine with us !

In this episode, we explore the basics of the nervous system and why feeling safe in your body is the foundation for true healing. I introduce you to Polyvagal Theory in a simple, relatable way and share how somatic practices, and mindful movement can help you feel more grounded, present, and confident.

Quotes Referenced:“I am not afraid of storms, for I am learning how to sail my ship.” – Louisa May Alcott (widely attributed)“No one can make you feel inferior without your consent.” – Eleanor Roosevelt“She remembered who she was, and the game changed.” – Lalah Delia“Confidence is not ‘they will like me.’ Confidence is ‘I’ll be fine if they don’t.’” – Unknown“You alone are enough. You have nothing to prove to anybody.” – Maya AngelouThank you for listening. Connect on Instagram @livewellnz