Move Grow Rise

Do you ever feel bloated, sluggish, or uncomfortable after eating—especially during a busy workday? The solution might be simpler than you think. In this episode, we’re diving into one of the most overlooked (yet powerful) foundations of digestion: chewing your food and activating your parasympathetic “rest and digest” state.In today’s fast-paced world, many of us eat on the go, distracted, or stressed—without realizing how much it impacts our digestion, nutrient absorption, and overall gut health. When you slow down, chew your food thoroughly, and support your nervous system, you create the optimal environment for your body to break down food, reduce bloating, and feel energized after meals.In this episode, you’ll learn:Why chewing is the first and most important step in digestionHow eating too quickly contributes to bloating, gas, and discomfortWhat the parasympathetic nervous system is and why it matters for gut healthSimple, realistic tips to improve digestion—no restrictive diets requiredThis is your reminder that better digestion doesn’t always start with what you eat—but how you eat.✨ If you loved this episode, connect with me for more holistic health support:Instagram: @jade_nutritionaltherapistFacebook: Move Holistic Health and Nutrition

What if the reason you feel stuck in your health isn’t because you’re not trying hard enough… but because you’re skipping the foundation?In today’s culture of extreme diets, detoxes, supplement stacks, and constant optimization, it’s easy to forget that the most powerful health changes often come from mastering the basics.In this episode of Move Grow Rise, we’re returning to the core foundations of holistic health that support hormone balance, energy, digestion, and emotional well-being.You’ll learn why sleep, hydration, breakfast, and community play a critical role in regulating your nervous system, stabilizing blood sugar, improving hormone function, and reducing chronic stress.Instead of chasing the next protocol or restrictive plan, this episode explores how simple daily habits can create powerful long-term health changes.In this episode, we cover:• Why sleep is essential for hormone balance, brain detox, and immune health• How dehydration impacts cortisol, digestion, energy, and inflammation• Why eating breakfast supports blood sugar stability and reduces cravings• The surprising science behind loneliness and its impact on stress hormones and inflammation• How social connection supports nervous system regulation and emotional wellbeing• Practical ways to start improving your sleep, hydration, and morning nutrition todayIf you’ve been feeling overwhelmed by health advice or stuck in cycles of diet culture, this episode is your reminder that healing doesn’t require extremes.Sometimes, the most powerful thing you can do for your body is build a strong foundation first.Choose one pillar this week, practice consistency, and watch how your energy, mood, and resilience begin to shift.If this episode resonates with you, share it with a friend or leave a review to help others discover the power of simple, sustainable health practices.www.moveholistichealthandnutrition.com@jade_nutritionaltherapist@movegrowrisepodcastMove Holistic Health & Nutrition on FacebookLocated in Chester, VT. Serving clients online and in person.

In this episode, we’re exploring two powerful — and often overlooked — food practices: root-to-stem and nose-to-tail eating.What do these phrases actually mean? Why did our grandparents naturally eat this way? And how can using more of the plant — and more of the animal — deeply support nourishment, digestion, hormones, and overall health?We’ll talk about:What root-to-stem and nose-to-tail eating look like in real lifeThe surprising nutrients found in peels, stems, organs, and bonesWhy modern food culture moved away from these practicesSimple, realistic ways to bring this back into your kitchen without overwhelmIf you’re craving a deeper connection to your food — and want to nourish your body in a more complete way — this episode is for you.

What’s actually holding you back from going after the thing that matters to you?Is it fear of judgment?Perfectionism?Excuses about time or money?In today’s episode, we’re talking about the truth that keeps many of us up at night: we get one beautiful, temporary life. And that impermanence? It’s what makes it sacred.Growth is uncomfortable — but discomfort doesn’t mean you’re doing it wrong. In fact, imperfect action is often the very thing that shifts your mental state, your nervous system, and ultimately your life.If you’ve been waiting to feel “ready,” this is your loving nudge. Choose one thing this week and move forward with it — quietly, bravely, imperfectly.You are not behind. You are not failing.You are simply one courageous decision away.This episode is your reminder that starting imperfectly is not weakness — it’s strength.

ANNOUNCEMENT - MOVE GROW RISE IS GOING TO TAKE A BREAK & WE WILL BE BACK IN THE NEW YEAR WITH A BRAND NEW SEASON!!!Stay connected @moveholistichealthandnutrition on instagram and Move Holistic Health and Nutrition on Facebook! Join our newsletter at www.moveholistichealthandnutrition.com

In this episode, Host and Nutritional Therapy Practitioner, Jade Twombly shares a mini masterclass on aging well. She talks all things nutrition, bone health, mindset, and supplementation to support you wherever you are on your journey. Curious about more personalized nutrition?Reach out to Jade @ [email protected] or visit www.moveholistichealthandnutrition.comJade is located in Southern Vermont and sees clients both virtually and in person.

In this episode, Jade shares her experience of complimenting a woman at the gym. This woman is a nurse; she has lost over 60 pounds, has a great sense of style, but what she said about herself blew my mind. How you speak to yourself matters. Rule of thumb: If you wouldn't say it to your best friend, you shouldn't say it about yourself.

Summary"Let the goal just be health"In this episode of the Move, Grow, Rise podcast, host Jade Twombly shares a personal life update and discusses the importance of eating for energy without resorting to crash dieting. She emphasizes the need for a balanced diet, the dangers of under-eating, and the significance of gratitude for one's health and body. Jade provides insights from her experience as a nutritional therapist, highlighting the importance of proper nutrition for energy and overall well-being.

In this episode, John takes us on a journey through his life and health experience. In his mid-60s, John shares how health has looked different from being born needing leg braces until age 8, until now, doing cold water plunges, and powerlifting!This conversation covers a lot of topics, including:- The importance of pivoting in business and life, especially during challenges.- Personal experiences can shape our health choices and motivations.- Longevity is about living well, not just living longer.- Daily habits like hydration and exercise are crucial for vitality.- Mental health benefits from physical activity are significant.- Building healthy habits takes time and consistency.- Community support can enhance personal health journeys.- AI is transforming the health and wellness landscape.- Reading and continuous learning are essential for personal growth.**Please not that the audio quality of this conversation isn't up to our typical standards** Follow us on Instagram @movegrowrisepodcast

In this episode, I share about a conversation with a client related to weight loss and metabolism at the beginning of the episode. The second half is all about how to set and maintain boundaries without guilt. This is a must listen! Share this epsiode with a friend, follow, and leave us a review!

At the very core of being a mother is just simply doing the very best that you can for you kids. However, this gets muddy when we have misinformation, mom guilt, and lack of community. Listen to this episode with Rebecca to hear how her health has changed over the last 25 years, from catching a virus in China and having a challenging birth and postpartum scare with her son, to experiencing metal toxicity as a family! There are so many powerful tools and freeing messages interwoven through this conversation with Rebecca. What a blessing! REACH REBECCA HERE:Liberty Wellness and Co. website: https://www.libertywellnessandco.com/Instagram and Facebook @libertywellnessandco REACH JADE HERE:Move Holistic Health & NutritionWebsite: www.moveholistichealthandnutrition.comInstagram @movegrowrise @moveholistichealthandnutrition

In this episode of the Move Grow Rise podcast, host Jade Twombly interviews Katie Carbee, founder of Mountain Mama Fitness. They discuss the importance of a holistic approach to fitness that encompasses both physical and mental wellness. Katie shares her personal fitness journey, common misconceptions about diet and exercise, and the critical role nutrition plays in achieving fitness goals. The conversation emphasizes the significance of meal prep, the necessity of protein, and the importance of being honest about one's eating habits. Listeners are encouraged to find a balanced approach to nutrition and fitness that works for them, and to connect with Katie or Jade for support on their health journeys.Takeaways- Modeling healthy behaviors for children is crucial.- Nutrition is just as important as exercise for fitness goals.- Meal prep can simplify healthy eating and save time.- Protein intake is often insufficient, especially for women.- Honesty about eating habits is key to achieving fitness goals.- Eating whole foods supports overall health and wellness.- Fiber is essential for digestive health and should be prioritized.- Finding what works for your body is essential for success.Reach out to Jade for nutrition support at www.moveholistichealthandnutrition.com or @moveholistichealthandnutrition on Instagram!Reach out to Katie for personal training at www.mountainmamafitness802.com or @mountainmamafitness802

"What are the habits that you have every single day that are pulling you closer to what you desire or pushing you further away?"Do you have the grit, the determination, and discipline to continue moving forward even when it's really hard? Even when progress doesn't "look" like you expect it to?Follow our show for more inspiring episodes like this! Follow @movegrowrisepodcast on Instagram

Episode Summary: Welcome back to the Move Grow Rise podcast! In this episode, we explore practical, science-backed tools to help you calm your nervous system, reduce stress, and feel more grounded in your everyday life. Jade shares personal stories, explains the fascinating science behind stress and the nervous system, and offers three simple strategies you can start using right away to feel calmer, faster.Whether you're a busy mama, a caregiver, or someone craving more peace and presence, this episode is for you.What You’ll Learn:What nervous system regulation is and why it matters for your healthThe difference between fight-or-flight (sympathetic) and rest-digest-recover (parasympathetic) statesHow the vagus nerve plays a key role in calming your bodyThree practical tools to reset your nervous system:Breathwork: Box breathing and extended exhale techniquesCold Water & Temperature Shifts: Activating the dive reflex to calm stress fastGrounding Through Touch + Movement: Simple ways to feel safe and supported in your bodyWhy nervous system regulation isn’t a luxury—it’s a biological needEpisode Highlights:A real-life story about toddler tantrums and the power of deep breathingThe science behind chronic stress and its impact on your bodyBreathwork you can do anywhere: in the car, at work, or before mealsHow splashing cold water on your face (yes, really!) helps regulate your moodGrounding tips for when you're overwhelmed or anxiousA gentle reminder that slowing down is necessary, not optionalQuick Takeaways:“I am here. I am safe. I am supported.” Use this affirmation anytime you need a nervous system reset.Small mindful moments throughout the day can rewire your brain and body for calm.Connect with Jade:Instagram: @movegrowrisepodcastWebsite: Move Holistic Health & NutritionIf this episode resonated with you: Please leave a review, share with a friend, or tag me on Instagram. Your support helps this show grow and helps others find these resources too.Remember: You’re safe. You can slow down. Your body knows how to come back to balance.Citations:American Psychological Association. (2018). Stress effects on the body.Ma, X. et al. (2017). Diaphragmatic breathing.Bremner, J.D. et al. (2020). Vagus nerve stimulation study.Kever, A. et al. (2015). Self-touch and emotional regulation study.

Welcome back to the Move Grow Rise Podcast, your cozy corner of wellness where health meets real life. I’m your host, Jade Twombly—Certified Nutritional Therapy Practitioner, mama, and your guide through the ups and downs of holistic living.In this episode, we’re diving into something simple, powerful, and often overlooked: mindful moments. These tiny, intentional pauses throughout the day can help regulate your nervous system, reduce stress, and bring you back into your body—without needing a total life overhaul.Whether you're a busy professional, a tired mama, a college student, or someone feeling stretched thin by life’s demands, this episode will meet you where you are.Key Points: 00:00 Introduction to Mindful Moments03:03 Understanding Overwhelm in Modern Life05:52 Defining Mindful Moments08:56 Practical Mindful Techniques for Everyday Life11:48 Mindful Moments for Different Life Stages16:33 Conclusion and Call to ActionCheck out our blog post related to this episode!

📋 Episode Summary:What if building better habits didn’t mean adding more to your plate—but noticing what’s already there?In this episode of the Move Grow Rise Podcast, I’m diving into a powerful mindset shift called habit stacking—a gentle, intuitive approach to creating lasting wellness routines by layering small changes onto the rhythms you’re already living.We’ll talk about why new habits are so hard to build (spoiler: it’s not about willpower), how your nervous system plays a role in habit formation, and how to work with your body—not against it—when trying to feel better in your daily life.Whether you're a busy professional, a mindful mama, or reconnecting with your health after years of stress or hustle, this episode will help you move forward with more trust, more ease, and more clarity.Why traditional habit advice often backfires (and what to do instead)The neuroscience behind habit stacking and “anchor habits”How to observe your current routines with curiosity, not judgmentSimple, realistic ways to build health-supporting habits into your dayWhy awareness—not intensity—is the key to lasting changeWhat it means to “do hard things, gently”"What are 3 things I already do daily that I could gently build upon?"Pick one habit that’s already part of your day, and ask:👉 How can I add a moment of nourishment to this?Move Holistic Health WebsiteFollow me on Instagram → @movegrowrisepodcastIf this episode resonated with you, share it with a friend or tag me on Instagram with your favorite takeaway. And don’t forget to subscribe so you never miss an episode that supports your journey toward realistic, root-cause wellness.

Feeling burnt out, overwhelmed, or like there’s zero time for you in your own life?This episode of the Move Grow Rise podcast is your invitation to redefine what self-care really looks like—and how to actually fit it in (without overhauling your schedule).Join Jade Twombly, Nutritional Therapy Practitioner and founder of Move Holistic Health and Nutrition, as she shares practical, under-5-minute ways to support your nervous system, reduce stress, and reclaim your energy—even if you’re busy, stretched thin, or stuck in survival mode.What self-care really means (hint: it’s not just spa days and bubble baths)How chronic stress shows up when we skip self-careWhat the nervous system has to do with burnout, energy, digestion, and sleepSimple science-backed practices that help you feel grounded and presentHabit stacking tips to make self-care realistic and sustainableJade’s favorite go-to stress relief rituals (like walking barefoot in the grass)How to create calm—even in chaosIf you’re in Southern Vermont, we just launched a FREE hiking group to help you move your body, reset your nervous system, and connect with like-minded women.Head to the Events Page to register or click the link in the episode notes!🔗 Join the Transform Program (1:1 support for nervous system regulation & holistic health)🌲 Register for the Free Southern Vermont Hiking Group📺 Related episode: [Episode 30 – Burnout Recovery: How to Recharge Without Losing Momentum]📷 Share your favorite micro-self-care habit on Instagram and tag: @movegrowrisepodcast

Struggling to make healthy meals for your family without cooking separate dishes for everyone? You’re not alone—and this episode will help you breathe easier at dinnertime. Nutritional Therapist, Jade Twombly shares practical tips and real-life stories to help you create simple, nourishing meals for the whole family—without turning into a short-order cook. Whether you're dealing with picky eaters, dietary needs, or the 5:30pm “what’s for dinner?” scramble, this episode offers fresh, judgment-free solutions.What You'll Learn:Why family mealtimes feel so hard—and why it’s not your faultThe truth about “family-friendly meals” (hint: they’re not Pinterest-perfect)Simple, healthy meal ideas that work for toddlers, kids, and adultsHow to reduce mealtime stress and cook with more intentionTips for getting your kids involved in the kitchenHealthy Meal Ideas From This Episode:Taco Night – Ground meat or beans + toppings + grain basePasta with a Twist – Veggies + protein + clean sauceSheet Pan Dinners – Protein + veg + starch = minimal cleanupWant these in a printable format? 👇📥 Download your FREE Family Meal Night Planner: Click HereOr DM me “Family Meal Night” on Instagram: @movegrowrisepodcastNeed More Support?Check out my signature programs, EVOLVE & TRANSFORM for personalized guidance:🌿 www.moveholistichealthandnutrition.comNext Week on the Podcast:Self-Care for People Who Don’t Have Time for Self-Care – because burnout isn’t a badge of honor.Let’s Connect:Instagram: @movegrowrisepodcastWebsite: moveholistichealthandnutrition.comIf this episode helped you, share it with a friend or tag me on Instagram so I can cheer you on! 💛Sending you big hugs, full plates, and lots of grace.

In this episode of the Move Grow Rise Podcast, we're diving into one of the most widely consumed stimulants in the world—caffeine. Whether it’s your morning cup of coffee, a mid-day matcha, or an energy drink before a workout, caffeine plays a big role in how we function—but are you using it to support or sabotage your health?We’ll unpack:How caffeine affects your nervous system and brain chemistryWhat it does to stress hormones and sleep qualityHow to time your intake to maximize productivity and mental clarityWhy some people feel energized, while others feel anxious or depletedNatural alternatives and smarter strategies for energy without the crashIf you’ve ever wondered, “Is caffeine helping or hurting me?”—this episode is your go-to guide.✨ Takeaways You'll Love:Understand caffeine’s effect on cortisol, adenosine, and your circadian rhythmLearn when to drink coffee for optimal focus and less burnoutDiscover gentle ways to reduce dependency without giving it up cold turkeyPractical tips for shifting your caffeine habits mindfully📲 Join the Movement:Love what you’re hearing? Stay connected:🔹 Follow us on Instagram: @movegrowrisepodcast🔹 Join the FB Community: Move Holistic Health & Nutrition🔹 Subscribe & Leave a Review —it helps more listeners find us and supports the show!🎧 Tune in now and learn how to make caffeine work for you—not against you. Your body (and brain) will thank you.#caffeinehealth #productivityhacks #nervoussystemsupport #holistichealth #hormonebalance #movegrowrisepodcast

In today’s episode, we’re diving deep into something that every high-achieving, growth-minded human faces from time to time — self-doubt. Whether it’s at work, in relationships, or while chasing big goals, that little voice in your head saying “You can’t do this” can be so loud. But here’s the truth — it doesn’t have to run the show. In this episode, I share:A very personal story of self-doubt (cue: postpartum, a big move, starting over, and a half-marathon dream 🏃‍♀️💪)Why self-doubt is a totally normal (and even helpful!) survival responseThe sneaky ways self-doubt and impostor syndrome show up in everyday lifePractical ways to rewire your mindset and build real, lasting confidenceYou’ll learn how to:Reframe limiting beliefs (like “I can’t do this” → “I haven’t done this yet”)Start gathering evidence that you are capable (spoiler: action is magic)Use visualization and embodiment techniques to step into your next-level selfQuiet the self-doubt voice and build your own story of resilience and confidenceThis episode is for you if you’ve ever:Second-guessed a decision (hello, parenting/relationships/career moves)Avoided speaking up or stepping up out of fearFelt like a “fraud” despite how hard you’ve workedNeeded a reminder that you are already enough — and so worthy of growth✨ Remember: Your brain is wired to keep you safe, not necessarily to help you thrive. But YOU get to choose a different story. And bestie, I believe in you.Resources & Mentions:Taylor Swift (always a vibe for a long run 🎶)GU Energy Gels (yes, I tried them for the first time!)My running besties, John & Olivia 🏃‍♂️🏃‍♀️Let’s grow together — hit play, and let’s rewrite the self-doubt script 💫👉 Tag me on Instagram @MoveGrowRisePodcast and share how you're choosing confidence today! #southernvermont #burlington #chestervt #monshiremuseam

In this episode, I give you a quick life update and remind you that you have the power to change your life. Am I going to teach again next year? Is the podcast ending? Listen to find out!⚡️Not everyone is going to recognize or understand your vision and that is ok! ⚡️You are the only one that gets to decide if you are going to follow fear or faith.⚡️ It matters how you treat people in every stage of your life! If you loved this episode, follow and leave us a review!Hop on over to our TikTok and Instagram @movegrowrisepodacst to join our community!! XOXO

Welcome back to the Move Grow Rise Podcast – your space for real talk, deep growth, and rising into the fullest version of yourself.In today’s episode, we’re getting into something that every growth-minded human bumps up against: the difference between self-discipline and motivation, and why one will carry you so much further than the other. We’ll also talk about what it really means to invest in yourself, beyond the buzzwords, and how doing so can radically shift your life.✨ Here's what you'll hear in this episode:What the difference is between motivation and disciplineThe true power of discipline – and how it helps build trust with yourselfHow investing in yourself (time, energy, money, mindset) creates massive ripple effectsPractical tips to start shifting into a person who invests in theirselves.This is your permission slip to stop waiting for the “perfect moment” and start showing up for the life you say you want – one choice at a time.If you love this episode, give us a 5-star review and share this episode with a friend. Follow us on Instagram and TikTok @movegrowrisepodcast

When you desire something specific, you need to get clear on what you want, ask the universe for it, take action, and hold the vision. In this mini episode, I share with you all a personal story of how I found my apartment using this exact strategy. I discuss how fear can often lead us to settle for less! If you resonate with this episode or if it helps you at all, please leave a review and share this podcast with a friend. I love you all so much. xoxo - Jade

Welcome back to the Move Grow Rise podcast! I’m your host, Jade, and today we’re diving into burnout—what it is, why it happens, and how to recover without losing momentum. If you’ve been feeling exhausted, overwhelmed, or unmotivated, this episode is for you. I’ll be sharing insights from personal experience, stress research, and expert recommendations to help you regain balance and prevent burnout in the future.What You’ll Learn in This Episode:🔥 Signs you might be experiencing burnout📖 The history of burnout and how our modern lifestyle contributes to it🧠 The science behind chronic stress and cortisol overload❌ Myths about burnout recovery (hint: a vacation won’t fix it!)✔️ How to identify your personal burnout triggers🛑 The importance of setting boundaries and saying no💆‍♀️ Small, sustainable habits to restore energy and prevent burnout⚡ How to maintain momentum without sacrificing your well-beingIf this episode resonates with you, please take a moment to leave a review! Your support helps this podcast grow and reach more people who need it.Let’s connect!📲 Join our Community on Instagram: @movegrowrisepodcast🎧 Listen now and start your journey to sustainable energy and balance!

Welcome back to the Move Grow Rise Podcast! In today’s mini-episode, we’re diving into the incredible impact that community has on our health. Connection isn’t just a feel-good experience—it’s a fundamental pillar of well-being.Research shows that loneliness is more than just an unpleasant feeling; it’s a health risk. A strong community can increase longevity, lower stress levels, and improve both mental and physical health. But what if you feel disconnected? I’m sharing practical ways to strengthen existing relationships and build new ones, including:✅ Reaching out to friends and family.✅ Joining groups, in-person or online, that align with your interests.✅ Taking the initiative to plan social activities.✅ Shifting your mindset to welcome new connections.✅ Engaging with your local community to foster a sense of belonging.Plus, we’re highlighting the Vermont Food Bank and how supporting local organizations can strengthen not only our communities but also our own well-being. Did you know that 2 in 5 people in Vermont are food insecure? Listen in to learn how you can help make a difference!👉 Follow along on Instagram: @movegrowrisepodcast🎧 Tune in now and start building deeper connections for a healthier, happier life!

In this episode, I break down the power of a growth mindset! We break down neuroplasticity, action steps, and mindset shifts you need to take when learning something new and about challenges you may face along the way. Here are the journal prompts mentioned in the middle of the episode:Identifying Limiting BeliefsWhat is a recurring negative thought I have about myself or my abilities?Where did this belief come from? Is it based on facts or past experiences?How has this belief shaped my decisions and behaviors?What evidence do I have that contradicts this belief?Reframing & Shifting PerspectiveIf my best friend had this belief, what advice would I give them?What would my life look like if I no longer believed this?What is a more empowering belief I can adopt instead?Who in my life has overcome a similar challenge? What can I learn from them?Building Confidence & Action StepsWhat are three things I’ve accomplished that prove I am capable?What small step can I take today to challenge this belief?How will I remind myself of my new belief daily?What’s the worst that could happen if I let go of this belief? And what’s the best?

In this mini episode, we dive into the L.I.V.E. framework by Dr. Rangan Chatterjee for finding purpose in your life. This episode is for you if you are:- seeking more connection with others- unclear what your purpose is- seeking more moments throughout your day for yourself- someone who needs to focus on filling up your own cupThe book referenced in the episode is The Stress Solution by Dr. Rangan ChatterjeeFollow us on Instagram and TikTok @movegrowrisepodcastJoin The Healthy Human Newsletter Here If you are feeling generous, leave us a 5 star review and share this episode with a friend!! #purpose #personalgrowth #healthpodast #Vermont

Do you carry a lot of stress around with you each day? Are you aware of all the factors that lead to stress? Do you wonder why some people seem to manage their stress well while others explode at the slightest inconvenience?In this episode, we will answer all those questions. We dive deep into the different types of stress, allostatic load, social determinants of health, and a couple of strategies that you can implement to reduce your overall stress.Let us know over on Instagram @movegrowrisepodcast how you manage your stress and what really hits home in this episode. If you are feeling generous, please share this episode with a friend as we are an independent podcast and the only way we grow is with your help! Thank you so much! I hope you move, grow, and rise a little more this week! Enjoy!

In this powerful episode of Move Grow Rise, we welcome Cameron Chiesa, a man whose inspiring journey from addiction to sobriety and improved health is a testament to the resilience of the human spirit. Cameron shares how hitting rock bottom gave him the clarity and motivation to turn his life around and prioritize his well-being. With honesty, humor, and practical advice, he encourages others to believe in their ability to make meaningful changes—no matter their starting point. 🌟 What You'll Hear in This Episode Cameron’s raw and inspiring story of choosing sobriety and reclaiming his life. The challenges he faced in breaking old habits and building healthier ones. How prioritizing physical health became a cornerstone of his recovery. Why being "just an average guy" is no excuse to settle for less in life. Practical advice for anyone looking to overcome their past and create a brighter future. 💬 Quotes to Remember "I'm just an average American guy that likes bad food and sitting around, but it doesn’t mean you have to have a life of misery and be unhealthy." "Don’t let your past control your present and your future." "Why not just give it a shot?" ✨ Why This Episode MattersCameron’s story is proof that it’s never too late to change your life. Whether you're battling addiction, struggling with unhealthy habits, or feeling stuck, this episode will leave you inspired to take that first step toward a better you. His relatable perspective and no-nonsense approach make this conversation a must-listen for anyone ready to break free from their past and embrace a healthier, happier future. 🎧 How to Connect Subscribe to Move Grow Rise on Spotify and Apple Podcasts Follow us on Instagram: @movegrowrisepodcast for behind-the-scenes content and updates. Share this episode with someone who might need a little extra encouragement today! Follow your Host Jade @holistichealthwithjade 💡 Take ActionIf Cameron’s story moved you, let us know by leaving a review! Your feedback helps us reach and inspire more listeners like you.

In today's episode I give you my personal system to maintaining a healthy lifestyle and setting my life up to move through each day with integrity and intentionality. Go from living in chaos to living life on purpose with this process! Identify your values.  Decided on what your current goals are going to be based on those values Identify your circle and people who can help you  Accept your current life’s limitations and don’t make yourself wrong for them.  Importance and freedom of a schedule Know your worth I hope this episode brings you clarity on how to make changes in your day-to-day life to help you move closer to living the life of your dream and rise into the best human you can be. Follow us on Instagram @movegrowrisepodcast and on TikTok!

In this episode, I invite Pheobe Tucker (she/they) to the pod. Phoebe is an herbalist, artist, and wellness coach living in a cozy cabin in Ludlow, Vermont. When not in her garden, you can find Phoebe curled up with a good book and mug of tulsi rose tea.We dive into the world of herbalism with Phoebe, an herbalist and self-described “apothecary witch.” We explore how plants can support our well-being, the connection between resilience and nature, and how beginners can bring herbal practices into their daily lives. We’ll also discuss the deeper meaning behind herbalism as an act of revolution and what it teaches us about healing, community, and self-sufficiency.The Resiliency of PlantsPlants are some of the most resilient beings on Earth. They withstand storms, adapt to harsh conditions, and thrive despite adversity. In this segment, we explore:What plants can teach us about resilience in our own lives.How herbal medicine supports physical, emotional, and spiritual resilience.Phoebe’s personal experiences with resilience and how plants have played a role in her healing journey.Join the Healthy Human Newsletter HereJoin Phoebe's Newsletter "The Coven" HereMeet with Phoebe for a free virtual tea timeReceive 10% off a Seed or Sprout session with Phoebe with discount code NEWWELCOME10 (exp. 6/1/25).  Follow us on Instagram: @movegrowrisepodast@herbswithphoebeBefore you go, leave a review and send this episode to someone who would love it!!

📩 Stay inspired—subscribe to The Healthy Human Newsletter!In a world full of noise, stress, and endless distractions, how do we reclaim our focus, regulate our nervous system, and live in alignment with our values? In this episode of Move Grow Rise, we dive into the science and soul of staying present and undistracted.We explore Polyvagal Theory and how understanding our nervous system can help us shift from stress and overwhelm into a state of calm and connection. We discuss practical ways to remove distractions, reduce stress, and cultivate a life centered on what truly matters. Inspired by Bob Goff’s book Undistracted, we reflect on how embracing clarity and purpose can transform our daily experience.If you’re feeling pulled in a million directions or struggling to focus on what’s important, this episode is for you! Tune in for actionable strategies to regulate your nervous system, reduce stress, and realign with your deepest values.📲 Follow the Podcast Instagram: @movegrowrisepodcastFollow Jade @holistichealthwithjade on Instagram!

🌿 New Podcast Episode! 🌿Hey, Move Grow Rise fam! 🎙️ This week, I’m thrilled to welcome Kelli Mays to the podcast! Kelli and I met through the Nutritional Therapy Association, where we’re both studying to become Nutritional Therapy Practitioners. Fun fact: our Goldendoodles look like twins! 🐶✨In this episode, Kelli shares her health journey, why she chose nutritional therapy, and how working with a nutritional therapist can support your wellness goals. We also chat about daily habits, key lifestyle changes, and how to feel your best inside and out!💡 Health Challenge of the Week: Try a new recipe with a balance of protein, fat, and carbs! Snap a pic 📸 and tag us @movegrowrisepodcast – let’s inspire each other!Hit play, tune in, and let’s keep growing together! 🌱🎧Instagram @movegrowrisepodcastInstagram @holistichealthwithjadeJOIN OUR HEALTHY HUMAN COMMUNITY NEWSLETTER!! Link on Instagram! #MoveGrowRise #PodcastEpisode #NutritionalTherapy #HolisticHealth #WellnessJourney #HealthyLifestyle #NutritionMatters #BloodSugarBalance #GutHealth #FoodIsMedicine

In this inspiring episode of Move Grow Rise, we sit down with Mary, an Ayurvedic Practitioner, health advocate, and devoted mother, to explore her incredible journey to health, balance, and purpose. Mary shares how her personal health challenges led her to the ancient science of Ayurveda and how she now uses it to empower others. From navigating the complexities of motherhood to embracing the mind-body connection, this conversation is packed with practical tips, soulful wisdom, and a fresh perspective on living your healthiest, most authentic life. 🌿 What You'll Learn in This Episode Mary’s health journey and what inspired her to embrace Ayurveda. The basics of Ayurveda How Ayurveda can support women in different stages of life, including motherhood. How self-awareness and small shifts can create big transformations. ✨ Why You’ll Love This EpisodeWhether you're new to Ayurveda or looking for practical ways to enhance your well-being, Mary’s story will inspire you to take that next step toward holistic health. This conversation is a must-listen for moms, wellness seekers, and anyone curious about living more mindfully and intentionally. 📌 Resources Mentioned Mary's Website & Services - https://www.somavermont.com 🎧 How to Connect Join our community on Instagram: @movegrowrisepodcast Don’t miss an episode! Subscribe to Move Grow Rise on Spotify, and Apple Podcasts 💡 Take ActionLoved this episode? Share it with a friend who could benefit from Ayurvedic wisdom! Don’t forget to leave a review—it helps us reach more listeners like you.

In this episode, I welcome my best friend Mackenzie Kittery. She was a founding member of The Hungry Owl Food Pantry at Keene State College and is currently the Chair of the Southern New Hampshire Human Services Council. Additionally, she works hands-on day-to-day with homeless youth. We dive into: What led Mackenzie to working with the homeless How she started the Hungry Owl food pantry How to help and support our community's food pantries How to receive help/services if you need them Who are food pantries for and what you need when you go. This episode was really eye-opening and it is a must listen for anyone who is in need or is food secure and has the means to help. If you are feeling generous, share this episode with a friend and leave us a review! Follow along on Instagram @movegrowrisepodcast Enjoy!!

As a college track athlete at Castleton University, it was an honor to have Olivia join me for this episode. She brought so much raw vulnerability and honesty to this chat about self-worth, friendship, and stepping into her power. Olivia walks us through her fitness journey where she learned to love herself, build confidence, and truly see herself as art. She shares some tips on maintaining friendships through the transition from high school to college and what she did when her friends left home without her. Let us know over on Instagram what inspired you most about this chat and follow us @movegrowrisepodcast Do us a huge favor and share this episode with a friend as we are an independent podcast and the only way we grow is with your help! Thank you so much! Enjoy!

This week, We dive into how you can find your purpose and the importance of being surrounded by people and voices that uplift and empower you on your journey to your dream life. I opened up about a deeply personal chapter of my life: how toxic diet culture shaped my relationship with health and how I found my way to holistic wellness. 🌿 In this vulnerable episode, I share: My struggles with the damaging narratives of diet culture. How breaking free from the “all or nothing” mindset led me to discover true health. The importance of surrounding yourself with people and voices who inspire and challenge you to grow. Why stepping out of a victim mindset is the key to unlocking your power and creating the life you want. This isn’t just my story—it’s a reminder that no matter where you’re starting, you have the strength to rewrite your journey. What You’ll Learn in This Episode: ✨ How you may be able to identify your purpose✨ Steps to shift your perspective from restriction to empowerment.✨ The power of community and mentorship in personal growth.✨ Practical tips for stepping out of victimhood and taking ownership of your life. Actionable Takeaways: Identify voices and communities that align with your values and inspire growth—lean into them! Replace self-limiting thoughts with affirmations that empower you to take action. Focus on health as a holistic journey, not a destination tied to numbers or societal expectations. Connect with Us:💌 Want more inspiration and tools to support your health journey?👉 Follow us on Instagram: @MoveGrowRisePodcast👉 Subscribe to the Healthy Human Newsletter for tips on nutrition, wellness, mindfulness, and more! #HolisticHealth #MoveGrowRise #HealthyHumans #EmpowermentJourney #PodcastEpisode

🌬️ Breathe In, Stress Out: The Power of Breathwork 🌬️Feeling overwhelmed? Your breath is your greatest tool to find calm in the chaos. 🌟💡 Why breathwork matters:​Reduces stress and anxiety, grounding you in the moment.​Lowers heart rate and blood pressure for a sense of calm.​Boosts focus and clarity by improving oxygen flow to the brain.🧘‍♀️ What is Box Breathing?Box breathing is a simple yet powerful technique used by athletes, first responders, and mindfulness practitioners to stay calm under pressure:1️⃣ Inhale deeply through your nose for 4 counts.2️⃣ Hold your breath for 4 counts.3️⃣ Exhale slowly through your mouth for 4 counts.4️⃣ Hold again for 4 counts.✨ Repeat this cycle 4–5 times to center yourself and feel the stress melt away.When life gets hectic, remember: a few deep breaths can make all the difference. 🌟Follow us on Instagram @MoveGrowRisePodcast and join our Healthy Human Newsletter!#StressRelief #BoxBreathing #MindfulLiving #WellnessTips #FindYourCalm #DeepBreaths #HealthyMindHealthyBody

In this episode, we’re diving into the world of lung health with special guest John, an experienced respiratory therapist. Whether you’re curious about how your daily habits impact your lungs or you’re looking for actionable tips to breathe easier, this episode is for you! John shares his wealth of knowledge on the factors that positively and negatively influence lung health. From understanding the dangers of air pollution and smoking to recognizing the power of exercise and breath work, we cover it all. You’ll walk away inspired to make choices that support one of the most vital systems in your body. What You’ll Learn in This Episode:🚬 The top habits and environmental factors that harm your lung health.🏃‍♂️ How physical activity and deep breathing exercises can strengthen your lungs.🌿 The role of clean air and ways to minimize exposure to pollutants.💨 Proper breathing techniques that can help improve your lung health💡 John’s practical tips for improving and maintaining lung health. Do our community a favor and share this episode with a friend. Follow us on Instagram @movegrowrisepodcast and join our monthly healthy human newsletter for more free information about how you can become a healthier human! #lunghealth #breatheasier #breathwork #respiratorytherapist

Welcome back to Season 2!! I am so grateful that you are here! In this episode, I go a big rouge, A bit tough, and bring the fire about discipline, self-confidence, and keeping your promises. We are introducing a new segment into this season and it is the HEALTH CHALLENGE OF THE WEEK!! Let me know how you are enjoying the video content and do our community a huge favor and share this episode with a friend!! Thank you all so much. Follow us on the @movegrowrisepodcast on instagram and send me a DM!!

We are wrapping up Season 1 of the podcast with this short and simple episode about the benefits of exercise on your blood sugar regulation, sleep, and stress! I dive into a few practices to try and finish the episode with a personal story about how consistency can completely change your life. If you're feeling generous, please leave us a review and share this episode with a friend! @movegrowrisepodcast on instragram and tiktok. #movement #personaldevelopment #selfhelp #morningroutine

What would you do if you knew you could not fail? What is the story I want to tell about my life in this season? Would you rather die wondering what if and having regrets or would you rather die knowing that you gave it everything you had, lived life to the fullest, and took bold action? In this episode, I share some inspiring examples of women who stepped into courage, took bold action, and just winged it! I talk about why we might hold ourselves back and run you through a slightly morbid exercise to help you take a good look at your reality and figure out if you need to make a MOVE to step into your dream life! **P.S. It would mean so much to me if you could share this episode & rate the podcast! It really helps us GROW & RISE as a podcast community! FOLLOW the pod on Instagram@MOVEGROWRISEPODCAST and TikToK @ MoveGrowRisePodcast

After you have meditated and journaled for your soul, the next thing to do is to eat right. In this episode, I share with you a few essential macro and micronutrients to add to your plate in the morning to provide your body with the fuel it will need to begin your day with energy and support optimal health. If you feel generous, leave me a comment and review, share this episode with someone you love, and let me know how this mini-series changes your body and mind in the morning.

You are ultimately responsible for taking control of your life, being intentional with your time, setting yourself up for success, and trusting that no matter what, you are moving forward even when it feels like you are taking steps back. In today's episode, I dive into a few lessons I have learned in the last few months. I walk you through my day-to-day as an example of how I am setting my self up for success and finding the time to intentionally follow my passions and dreams. Use these lessons in your life today to transform your daily actions and begin working towards your goals each and everyday. Trust that the universe has your back and work harder on yourself than you do your job. You got this gang! Follow the podcast on TikTok @MoveGrowRisePodcast and instagram as well! Leave a review as it really helps our show grow and improve health throughout the community!

Gigi Hadid, Simone Biles, and Kobe Bryant all have this in common... they journal! When we write things down, we become three times as likely to accomplish our goals. Journaling reduces stress, has emotional regulation and self-reflection benefits, improves our likelihood of achieving our goals, and is all-around the perfect practice that is accessible to everyone regardless of who you are and what you have. If you liked this episode, FOLLOW us on Instagram and check us out on TikTok at Move Grow Rise Podcast.

Get grounded, connect with the universe, and thank your lucky stars for all the love and light already in your life. Last week we dove into just how important gratitude is in raising your vibration, changing your mindset, and helping you move forward in your life. Share this episode with a friend and leave the podcast a 5 star review on Apple Podcasts or Spotify to let me know if you enjoyed it! Follow us on Instagram and TikTok at Move Grow Rise Podcast!! See you next Monday for another episode!

Introducing episode 1 of 4 coming to MGR all about how to set yourself up in the morning! In this episode, we dive into the importance of being intentional with your time, what meditation is, and how you can get started too! Pop on your headphones, turn up your radio, and listen in to learn about this morning routine practice. Follow us on Instagram & TikTok at Move Grow Rise Podcast!

Trust & Faith in the universe are the foundation for manifestation and transformation in your life. Fear constantly is trying to hold you back, keep you comfortable, and stop you from living the life of your dreams. The universe only will show you one step ahead on your journey, not the whole path to get there. This means that you need to step forward with both feet, trust, and wait for the universe to reveal the next step forward. Open yourself up to universal guidance, opportunities you cannot see now, and tell the universe you're ready to work together as a team. Keep your eyes open for spiritual signs and watch how your world will transform. Follow us on Instagram @MoveGrowRisePodcast Send me a DM of your stories of how the universe is constantly supporting you!

Three super simple and easy changes that will make a huge impact and MOVE you forward on your health journey without adding more work to your day! Here are some additional tips from some Nutritional Therapy Practitioners in training that will help to improve you health too. Cassandra says "Take a 10-15 minute walk after breakfast without sunglasses." Rachel says "Chew your food more." Emma says "Coffee after breakfast!" DM me some or your sneaky and easy trick you have to improve your health at the Move Grow Rise Podcast Instagram! The purpose of Move Grow Rise is to educate, encourage, and empower you to take control of your health through nutrition, spirituality, and personal development to become your best self, feel amazing, and more forward to inspire and change the world! Leave us a review on Apple Podcasts or spotify as it really helps grow our podcast community! Follow us on instagram and send me a DM! I'd love to chat all things health, nutrition and personal growth with you!

How often do you let the opinions of others control what you do? How often do you worrying about what other people will think of you? Do you let fear of judgement hold you back? In today's episode I dive into how to deal with opinions from our friends, family, and strangers when we are trying to level up, make changes, and reinvent ourselves. I share with you why these opinions may rise up and come face-to-face with you and remind you of the incredible power you hold when making a change in your life. It's true magic when you face the fear of judgement and let your actions speak for you! Follow us on Instagram at Move Grow Rise Podcast and leave us a review! They really help us grow and build our community of health seeking individuals who want to inspire others and make a change in the world. Let's Move, Grow, Rise together!