The Rudimentary Life

In this ground breaking episode, we interview the legendary Janelle Trujillo, who has over 20 years’ experience in the health and wellness industry and is a certified health coach, nutrition coach, executive coach, mental health coach, and well-being coach. Along with her may certifications she has a degree in kinesiology and has worked with some of the top executives in the country helping them achieve their health goals while still being able to thrive in both business and life. In this episode we dive into:- Janelle's Background Story: After battling an eating disorder as a teenager, she had a transformative experience learning that "wellness" encompasses four interconnected areas: mental, emotional, physical, and spiritual.- Some of the most common health struggles, regardless of age.- Does the “calories in, calories out” paradigm work?- Optimizing sleep and recovery.- Healthy habit formations.- Hormones – keeping them in-check and recognizing symptoms of irregularities early.- Preventative care vs. sick care.- Emotional health – “Minding the Gap”- Spiritual Health – Taking every thought captive.- This Week’s “Rudimentary Ritual” – Morning Mantra- Recipe to try – Breakfast Burrito BowlLooking to Connect with Janelle:- Website- Instagram- Linked InLooking for ways to connect with us:-Website-Instagram-YouTube

We had the amazing privilege to interview Dr. Will Bulsiewicz on our podcast and you are going to be blown away by his knowledge and expertise.Dr. B is a board‑certified gastroenterologist, a New York Times bestselling author, and one of the most trusted voices in gut health right now. You might’ve caught him on Good Morning America, The Today Show, The Rich Roll Podcast, the list goes on and on. Or maybe you caught him scrolling through his wildly popular Instagram (@theguthealthmd) where he somehow makes microbiome science feel like a conversation with your smartest friend. In this episode we dive into:- Dr. B’s backstory – what drove him to pursue a career in gastroenterology.- Why we must reevaluate societal norms if we want to have radical transformation.- What Dr. B calls “The Four Nutrition Workhorses” – key elements essential for gut health that are often missed in the average American diet.- Why is fiber so important and what are some excellent sources.- Circadian rhythm – our bodies “daily plan.”-  A closer look at Chapter 8 of Plant Powered Plus- This Week’s “Rudimentary Ritual” – Morning “ruck walk” with wife.- Recipe to try - Dr. B’s Orange Ginger Cardamom Overnight Oats Things we mention in this episode:- Dr. B’s Instagram Profile- Dr. B’s Website- Plant Powered Plus – Dr. B’s NY Times Bestselling Book Looking for ways to connect with us:-Website-Instagram-YouTube

We all have busy lives, full of things that pull us, in what feels like, a million directions. And we all pretend we’re okay with this because, isn’t this just normal? Are we not supposed to be busy from sun up to sun down with school, work, sports, music, friends, family, etc.? Isn’t everyone struggling to find sanity throughout their days of chaos? Well, yes, we ARE all struggling. You are definitely not alone in that. But should we be, is the real question. In this episode, we talk about how to get margin back in our lives and why it’s so incredibly important that we do.In this episode we dive into:- What positive thing did we take away from the pandemic- The mindsets that keep us in an “over-busy” state- How being constantly active with no down time effects your health and relationships- Strategies to fix this hurried lifestyle- How to gracefully quit- This Week’s “Rudimentary Ritual” – Quarterly reviewing our schedule with family- Recipe to try – Banana Bread Things we mention in this episode:- Looking for ways to connect with us:-Website-Instagram-YouTube

Today’s topic is one that affects EVERYONE. Seriously, we have not met a single person who has not been touched in one way or another by this issue. It’s wreaking havoc on our health and most of the time we don’t even realize it’s there. So how do we deal with something that’s tough to measure, invisible to the human eye, and yet, is linked to over 120,00 deaths/year in the US alone? Let’s take a closer look at how we can battle this silent killer: STRESS. In this episode we dive into:- What is stress?- How stress affects our body- Is stress good or bad- What is Chronic Stress?- Our personal struggles with stress- Stress relief strategies- This Week’s “Rudimentary Ritual” – Walk in Nature- Recipe to try – Chili Things we mention in this episode:- Hatch Alarm ClockLooking for ways to connect with us:-Website-Instagram-YouTube

As we were losing weight, the question we would always get was, “what are you doing to lose all that weight?” Everyone wanted to know, what is the ONE THING we did to get healthy. Honestly, there is no one thing. And we talk about that all the time. But today, we are going to address the SECONDMOST asked question. “How in the world did you lose all that weight whileeating amazingly delicious food!” It is not an unwarranted question, as the health industry can paint a very grim picture of what a healthy diet looks like. What we found to be true, however, is that healthy foods are flavorful, colorful, and something to be enjoyed rather than forced down. In this episode, we will explain what we ate and how we discovered that food is way more than just fuel. In this episode we dive into:- Healthy does not mean bland- You can still gather with family and friends and not be food snobs- Healthy does not equate to advanced math in the kitchen- Food is neither bad nor good. Everything in moderation.- What is “Transformative Cooking?”- Food is fuel, yes, but also, community, memories, tradition, and celebration- Stressing over food may be doing more harm than eating the food itself- How to put together a healthy plate- The importance of meal planning - This Week’s “Rudimentary Ritual” – At least 3 meals per week as a family- Recipe to try – Chicken & Stuffing Casserole Things we mention in this episode:- Recipe PageLooking for ways to connect with us:-Website-Instagram-YouTube

Have you ever set out on January first, full of motivation and empowerment, ready to achieve whatever you’ve set your mind to, prepared to conquer the world, only to find yourself a few weeks later saying, eh, I guess I’ll just try again next year? We all have felt the sting of defeat, failing to do what we promised ourselves we would do. The good news is, the problem isn’t you, it may in fact be your goals. In this episode, we will dive into eleven different reasons you may have unintentionally set yourself up for failure and how to get back into a healthy relationship with your goals.   In this episode we dive into:- Focusing on one thing at a time.- Choosing goals that fit “real life.”- Expectations- The importance of tracking your progress.- Making a plan.- How to practice not quitting.- Going it alone vs. having a support system.- What’s your why?- Making future you proud.- The only true failure is giving up entirely.- This Week’s “Rudimentary Ritual” – Regularly Reviewing Our Goals- Recipe to try – Zucchini Pasta Things we mention in this episode:- YouTube Workout- Recipe Page- Big Ass Calendar- Favorite Journals/Log Books Looking for ways to connect with us:-Website-Instagram-YouTube

Did you know that healthy relationships are the single most influential deciderwhen it comes to longevity? It’s true! Having deep, personal, well-maintained connections not only prolongs your years, but even more importantly, prolongs the happiness/healthiness factor of those years. So if you’re looking for quantity AND quality of life, this episode helps bring into perspective some key elements to maintaining the best relationships possible.In this episode we dive into:- The importance of listening- What does it mean to actively listen- How the need to always be right may be hindering your relationships- The role social media is playing in our relationships- Why do some relationships end- Scheduling vs spontaneity and how both can improve our connections- This Week’s “Rudimentary Ritual” – Monthly Date Nights- Recipe to try – Zuppa Tuscana Things we mention in this episode:- Big Ass Calendar Looking for ways to connect with us:-Website-Instagram-YouTube

In this episode, we address the unsung hero of our daily healthy lifestyle habits. The thing we do almost religiously, but rarely notice the actual benefits. But that doesn’t mean those benefits don’t exist. What in the world are we talking about? Supplementation! We will take some time explaining why we feel supplementation is even necessary at all, as well as what we’ve found to be the most commonly useful ones for almost everyone. If you have questionssurrounding vitamins, minerals, protein powders, brands, and the like, thisepisode is for you. In this episode we dive into:- Why is supplementation important- What to look for in supplements- What supplements do we use and why- This Week’s “Rudimentary Ritual” – Trying New Foods (we are ALWAYS “food first” focused)- Recipe to try – Pulled Pork BowlsThings we mention in this episode:- Greg’s U-pick- Paleovalley Protein Powder- AG Vitamin D3 + K2- ⁠Ancient Nutrition Collagen- Gainful Creatine- Bulletproof Magnesium- Bulletproof Omega 3- Laird Functional Mushrooms- Paleovalley Greens & Gainful Greens- Laird Reds >Looking for ways to connect with us:-Website-Instagram-YouTube

Even if you’re spending a solid 8 hours in bed every night, you may still be waking up less than refreshed. Thankfully there are things you can do to make sure the sleep you’re getting is the best quality sleep possible. We’re going to discuss the morning routine and evening routine that worked hand in hand with all the healthy changes we were making during the day. Keep in mind, we didn’t implement all these changes at once, so start with what works best for you and go from there.  In this episode we dive into:- Why the time you wake up matters- Don’t skip making the bed- Circadian rhythm and sunlight- Morning movement- Starting your day hydrated- Breaking your fast- Creating calm mornings that start with a little peace and quiet- Consistent bedtime- Leaving time for digestion- How does screen time affect our sleep- Circadian rhythm and sunset- Planning for your morning in the evening- Making your bedroom a stress-free sanctuary-This Week’s “Rudimentary Ritual” – Evening cup of tea-Recipe to try – Breakfast Casserole Things we mention in this episode:- Paleo Valley Greens- Hatch Alarm Clock- Warm Light Bulbs- Blackout Curtains- Our Favorite Teas- Breville Coffee Maker- Shawn Stevenson “Sleep Smarter” Looking for ways to connect with us:-Website-Instagram-YouTube

Are you tired of starting over again…again? We’ve beenthere. In fact, we vividly remember standing in our front room, watching the New Years Eve Fireworks through our window, and thinking out loud, “Something has got to change this year. We can’t be standing here on New Years Eve next year regretting that we’re not where we want to be.” We made a decision that evening that changed our perspective not only on resolutions, but more importantly, on our lives as a whole. This episode will dive into the specifics of how to make sure those health resolutions finally stick. In this episode we dive into:- Making sure those New Years Resolutions finally stick- Right mindset – “What’s Your Why”- Setting measurable goals that are “S.M.A.R.T.”- How to set yourself up for success- Investing in yourself- Having the right support system in place - This Week’s “Rudimentary Ritual” – Meal Planning – “Popsicle Sticks”- Recipe to try – Overnight Oats & Protein Balls Things we mention in this episode:- Journals- Centr Weights- Yoga Mat- Snacks Mentioned: Paleo Valley Beef Sticks, Laird Protein Bars, Lesser Evil Popcorn, Top Seedz Crackers, Firehook Crackers, TRL Recipe Page- FREE Centr 7 Day Trial- Big A## Calendar- Shawn Stevenson- Dr. Will Bulsiewicz- Dan Churchill >Looking for ways to connect with us:-Website-Instagram-YouTube

The majority of people struggle to have successful, long-term change. There are a number of factors that can play into why this is the case. In this episode, we’re going to hit the ones we found to be most impactful to a prolonged healthy lifestyle. These are the key reasons why we ourselves were able to not only lose the weight, but keep it off, sustainably, together. In this episode we dive into:- The importance of finding your “crew” - Having a deliberate plan on how to get from point A to point B- Scheduling meal prep, workouts, active rest days- How to set realistic, achievable goals- Reaping the rewards – fun ways to celebrate the big and “small” victories- This Week’s “Rudimentary Ritual” – Re-evaluating Your Goals- Recipe to try – Apple Crisp Things we mention in this episode: Looking for ways to connect with us:-Website-Instagram-YouTube

We all want to live a long life, and even more importantly a long, healthy, happy life. What if we told you that decades of studies have all come to the same conclusion. There is one single factor that spans every continent and culture, and it’s not what you might think. Yes, diet and exercise are important and most definitely play a role in health and longevity, but it’s not what scientists have found to be the commonality between centurions (people living into their hundreds). In this episode, we will discuss how relationships and a feeling of community and belonging effect our health and life span. In this episode we dive into:- Defining the different types of relationships and the importance of each- Our outer Circle of friends – pros and cons that come with this group- Our Inner Circle and some of the roles they play in our lives – support, encouragement, and accountability- Our Core Group of friends – the small group of people we share everything with - Signs of Toxic Relationships and what to do if you find yourself in one - This Week’s “Rudimentary Ritual” – Deliberate in-person connection with people in your core group every week.- Recipe to try – Gyros Things we mention in this episode:- Harvard Study of Adult Development Looking for ways to connect with us:- Website- Instagram- YouTube

After being asked “what should we eat,” the second questionthat always follows is, “what exercises should we do.” Our objective, in this episode, is to take the “gym-bro” mentality out of fitness. The most important workout to do is the one you will actually do. Deep, we know. We explore a plethora of training tactics giving options to anyone looking to addintentional movement to their daily routine. What we want to most emphasize, is that hours upon hours spent in the gym are not required. However, if you want to see lasting change that will not only extend the years of your life, but improve the quality of those years, you MUST move. You may be surprised by how easy it is to incorporate movement. Here we offer the whys, how’s and how nots of fitting fitness into your life. In this episode we dive into:- We were made to move- Fatal Conveniences - Various types of workouts and how they affect the body- Walking – the most underrated exercise- Everyone has a starting point – modify whenever needed- The importance of rest- No such thing as “Cheat Days”- Listening to your body-T his Week’s “Rudimentary Ritual” – Always Something isBetter Than All or Nothing- Recipe to try – Protein Shake Things we mention in this episode:-Fatal Conveniences – Darin Olien – New York Times best-selling author, health and wellness expert, TV and podcast host. Check out the Netflix series Down to Earth, co-hosted with Zach Efron, as well. -Built to Move – Kelly & Juliet Starrett – Husband and wife team who co-founded The Ready State, a company focused on movement and mobility practices.-Centr – Get a free 7-day trial by clicking this link.-Check out our easy to follow, modifiable workout on YouTube - Everyday Exercise Looking for ways to connect with us:-Website-Instagram-YouTube

And here’s part two of our life changing food habits. In the last episode, you learned all about eating the Right Amounts of the Right Foods. Hopefully you were able to take some practical applications away and have already begun implementing those changes. Part two will focus more on the best way to consume your meals, snacks, and treats. We’re not trying to get nitpicky here, but there are benefits in following a few simple tips and tricks when it comes to eating. When we begin to understand how our bodies work, it becomes evident how easy and important it is to work with it. In this episode we dive into:- Circadian Rhythm and that “magic window”- Planning for chaos- Why do we crave certain foods in certain seasons – Did someone say Pumpkin Spice Latte?- Fasting explained – a healthy approach- ” How” you eat may be drastically impacting your health- Getting your whole family involved in mealtime prep- Reinventing “The Family Dinner”- This Week’s “Rudimentary Ritual” – No Phone Zone- Recipe to try – Overnight Oats Looking for ways to connect with us:-Website-Instagram-YouTube

Yes, we’re finally diving into the topic you’ve all beenwaiting for. What the heck do we eat to lose weight without losing our sanity? There is so much we want to share about this that we’ve broken it into two episodes jam packed with everything you need to know about eating smarter without sacrificing flavor. Part one will make us think about the types and amounts of food we consume on a daily basis and how this effects our health. We’ll touch on things like, what’s actually important to take note of on nutrition labels (it’s not what you’ve been told), why we crave certain foods, hacks tohelp make smarter choices, how to shop at the grocery store, and swaps we made that didn’t taste sacrificial in the slightest. Make sure you tune into part two for the complete guide to our life changing food habits.In this episode we dive into:- What we thought we knew about serving sizes- What’s hiding in nutrition labels- How to retrain your body- Learning to listen to your bodies needs- Hacks to make mindful eating easier- What is The Standard American Diet (SAD)- Processed vs. Ultra processed foods- What is “Health Washing”- The Ultimate Grocery List- Tricking your tastebuds- Food swaps that actually make sense- This Week’s “Rudimentary Ritual” – Planning for Sweets& Treats- Recipe to try – Homemade Ramen SoupThings we mention in this episode:- Wild Pastures – Get $20 off your first order of grass-fed, organic, sustainably sourced meat.Looking for ways to connect with us:-Website-Instagram-YouTube

Have you ever felt like you’re doing all the right things, but for some reason that dang scale will not move? Yeah, us too. We were busy trying every diet and trend known to mankind, yet the issues we discuss in this episode weren’t even on our radar, because no one is talking about them. Well, not until recently that is. These three little “S” words can easily make or break any health or weight loss goals you throw out there. However, once you choose to work with them and not against, there’s no stopping the benefits you’ll reap.  In this episode we dive into:-Our current culture of sleep.-What the heck is circadian rhythm.-Trips & Tricks to getting a better night’s sleep.-How lack of sunshine affects our health.-Good stress vs. bad stress and how they affect us.-Building margin in our lives; getting comfortable quitting.-This Week’s “Rudimentary Ritual” – Taking Time To Get Away-Recipe to try – Homemade Buttermilk Pancakes  Things we mention in this episode:-Shawn Stevenson – The creator and host of “The Model Health Show” a podcast that provides fun and enlightening ways to learn about health, fitness, nutrition, and personal development. Also, the New York Times bestselling author of “Eat Smarter” & “Sleep Smarter.” Two books that had a massive impact in our home.Connect with Shawn Stevenson Website / Instagram /YouTube-Warm Lightbulbs & Cool Lightbulbs – The right lighting can help make a big difference in your sleep patterns. Looking for ways to connect with us:-Website-Instagram-YouTube

In this episode, we address the first step that must be taken, but is often overlooked, when trying to make healthy lifestyle changes. It has nothing to do with what you eat or how many hours you spend in the gym. Instead, change must begin in the mind. This was surprising for us too, but we quickly realized just how important this mindset shift was once we finally made it. The three topics we concentrate on in episode two were instrumental in our weight loss journey. Our hope is that once you take the time to implement them as well, you will understand why this is the first action step toward the best version of yourself. In this episode we dive into:>” What’s Your Why” - what does this mean and how does it affect your health goals>How journaling plays a part in achieving your fitness goals>Progress over perfection – expecting set backs>Meditation/Prayer/Gratitude>This Week’s “Rudimentary Ritual” – List Making>Recipe to try – Fancy Grilled Cheese & Tomato Soup  Things we mention in this episode:>Simon Sinek – Author, motivational speaker, and organizational consultant best known for his “Start with Why” concept which encourages great leaders to communicate their purpose, or “why” before explaining what to do or how to do it.Connect with Simon Sinek Website / Instagram>Out Of Milk App – one of our favorite list making tools, we use this app weekly to help keep grocery shopping organized.>KitchenAid Emersion Blender – One of our favorite kitchen gadgets. This tool helps blend perfectly creamy soups. Looking for ways to connect with us:>Website>Instagram>YouTube

In this, our maiden voyage episode, we introduce ourselvesand share with you exactly why this podcast is a must listen for anyone struggling with the feeling of hopelessness when it comes to health. There is so much noise and contradicting theories in the industry, it’s no wonder we are left confused and frustrated. Our goal is to share with you how we siftedthrough and removed what was once complicated and instead offer a real, sustainable solution to our healthy living dilemma. And why would you listen to us? Because we’re not speaking as health experts who have never truly knownwhat it’s like to experience the fatigue that comes from being overweight and unhealthy. WE’VE ACTUALLY BEEN THERE. We lost a combined 200 lbs. We did the work, put in the effort, figured out what works, what doesn’t and what is just plain ridiculous. We did this all on a budget, with limited time and resources, and as a busy family of 6. We did it and we want to let you know, you can too. In this, our very first episode, we will explain:>Who we are>How we met and started a life together>What led to us being overweight, overtired and feelinghopeless>The struggle with “dieting” and its limited results>Our “last straw” moment>What worked, and why, and how it’s continued to workyears later>Our uncomplicated approach to health >What you can expect from each episode Things we mention in this episode:>Centr – Get a free 7-day trial by clicking this link.>Institute of Transformational Nutrition – this is where we obtained our degree in Nutritional Coaching>Dr. William Bulsiewicz – Touted as “The Gut Health MD” -Dr. B. is a board-certified gastroenterologist, as well as a New York Times bestselling author who focuses on the gut microbiome. Connect with Dr. B. Website / Instagram>Shawn Stevenson – The creator and host of “The ModelHealth Show” a podcast that provides fun and enlightening ways to learn about health, fitness, nutrition, and personal development. Also, the New York Times bestselling author of “Eat Smarter” & “Sleep Smarter.” Two books that had a massive impact in our home.Connect with Shawn Stevenson Website / Instagram / YouTubeLooking for ways to connect with us:>Website>Instagram>YouTube

Get ready for a taste of what's to come from The Rudimentary Life, launching September 2025!