Heal Nourish Grow Podcast

In this episode, Cheryl McColgan interviews Vitalijus, co-founder of Pulsetto, discussing the importance of sleep, stress resilience, and the role of the vagus nerve in health optimization. Vitalijus shares his personal journey into biohacking, including a 200-night sleep experiment that revealed key insights into improving sleep quality. The conversation delves into the science behind stress resilience, the vagus nerve’s function, and how devices like Pulsetto can aid in relaxation and recovery. Vitalijus emphasizes the significance of personal experimentation in health and the growing importance of mental health in today’s world. Read more about Pulsetto and purchase with our 15% off discount here or use code HEALNOURISHGROW15. Takeaways Vitalijus conducted a 200-night sleep experiment to improve his sleep. Key factors for better sleep include darkness, temperature, and minimizing disturbances. Stress is a major factor affecting sleep quality and melatonin production. The vagus nerve plays a crucial role in connecting the brain to internal organs. HRV (Heart Rate Variability) is a key metric for measuring stress resilience. Biohacking allows for personal experimentation to find what works best for individual health. Mental health is increasingly important in managing stress and overall well-being. Using devices like Pulsetto can help activate the vagus nerve for relaxation. Athletes can benefit from vagus nerve stimulation for recovery and performance. Small changes in sleep habits can lead to significant improvements over time. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Watch on YouTube https://youtu.be/YGxZvO67bLM Episode transcript Cheryl McColgan (00:01.07)Hi everyone. Welcome to the Heal Nourish Grow podcast. Today I’m joined by Vitalius and I got the first name going pretty good. I’m not even going to attempt the last name, so I’ll let him share that. And of course you will have heard it in the bio here prior to the recording. But welcome to the show today. We’re going to talk about all things kind of Vegas nerve, what that even is, why it’s relevant to you as a person out there listening to this. And Vitalius has a big interest in sleep and kind of a past with some things where he was super into biohacking. this is really pretty interesting. So, Vitalius, all that being said, we start by you just sharing a little bit about yourself and your background in the biohacking? And I would love to really chat about that sleep experiment you did, because that was quite impressive what you did with that. Vitalijus (00:45.603)Yeah, so before I created Pulsetto, am one of the co-founders of this company. I was working in corporate world and basically in the sleep industry. I was working in different countries, in different locations and I was responsible for sleep products. So naturally, sleep topic was always somewhere near, you know, but you know, one day I decided to go deeper to this topic. I had some issues with sleep also. So it was like, I was working in sleep industry, but at the same time I was sleeping bad, you know, I was working like a crazy for 16 hours and etc. And then when I was 29, I got panic attacks and Xanax and it was terrible experience. Cheryl McColgan (01:10.178)Yeah. Vitalijus (01:34.605)that I remember that I said, okay, I need to change something. And the starting point was sleep, yeah, because I was near this field and topic and etc. So what I did basically at that moment, I just took around 70 factors, which has some kind of scientific publications, know, and etc. 70 things. I will explain what those things mean. And I took those things I just listed. And then, you know, I started this kind of 100 night experiment, which means that I took one thing from those 70 lists. Yeah. And then three evenings in a row, I consume this thing. And I was imagining my aura at that moment, was like, what users It was not like a scientific study, but you know I saw some trends and how it’s affecting my trends and etc So the first thing what

In this episode, Dr. Lloyd Glauberman shares his journey into psychology and hypnotherapy, discussing the importance of sleep, the obesity epidemic, and introduces the concept of lifestyle intelligence. He emphasizes the need for tailored approaches to behavior change and the innovative tools available for personal development, including his app that combines storytelling and hypnosis. Connect with Dr. Glauberman through his website and you can download his app on the Apple store with a free 30 day trial. Watch on YouTube https://https://youtu.be/QO3fjKBAnyc Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Takeaways Hypnosis is a common state we experience daily, often without realizing it. Sleep is crucial for cognitive function and emotional regulation. The obesity epidemic is influenced by lifestyle choices and sleep deprivation. Lifestyle intelligence is about understanding and improving our health behaviors. Self-esteem has shifted from real-life interactions to social media validation. Hypnosis can be effective when tailored to individual needs. The brain cleans itself during sleep, highlighting its importance for health. Healthy behavior skills should be integrated into early education. Show Transcript Cheryl McColgan (00:01.038)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Dr. Lloyd Globberman, but he has generously said that I should call him Lloyd during the show. but just so you know, he is a doctor. Of course you heard that in his official bio, but Lloyd, I’d really love if you could share with the audience now, just in your own words, what got you into this line of work and what got you interested in helping people with their health and wellness? Lloyd Glauberman (00:25.712)I stumbled into the profession of psychology after I graduated from college. And at the time, in addition to being in college, I played drums in a rock and roll band. And like everybody else, I wanted to be a rock star. However, as the fact that we’re talking right now just lets everybody know that never happened. So I had to figure out something else. And it was during that time when Vietnam War was still in. Cheryl McColgan (00:39.82)Of course! Cheryl McColgan (00:46.606)you Lloyd Glauberman (00:55.322)in play and the only way to avoid being involved with that in an appropriate fashion was to work for the government in the health professions in some kind of way. And I stumbled across a job at the Massachusetts Mental Health Center, which was a psychiatric facility for residents of Harvard. So it was an up-tempo, really smart bunch of folks kind of thing. And so I walked in, off the street, went upstairs to the person who was in charge of personnel and I said, you by chance don’t have any jobs available, do you? For people who might want to begin a career. And they said, did you graduate college? And I said, yeah, seven days ago. They said, fine. When can you start? What? do mean, when can I start? I’m not even sitting down in your office. I said, are you actually hiring me right now? She said, Yeah, you look like you can do the job. Monday. Okay. That started my career, that bizarre set of circumstances. So I get there and I am now a psychiatric aid helping deal with and support people who have severe emotional problems, obviously, because they’ve been hospitalized. And I was getting very nice feedback from the staff, from the nurses who had been there for decades, from the psychiatric residents. said, you know, you should go into the business. Hence. I did. I started applying to graduate school. I got married early. My wife and I moved to California and I bumbled and stumbled through the whole process and finally got my doctorate from Syracuse in 1976. Came to New York, took the licensing exam and here we are decades later and I’m still involved in the business and it’s still enjoyable even though I’m a new Cheryl McColgan (02:48.13)That’s an amazing story. it’s funny actually how much we have in common because people that h

{ "@context": "https://schema.org/", "@type": "Product", "name": "Hume Body Pod", "image": "https://healnourishgrow.com/wp-content/uploads/2025/02/hume.jpg", "brand": { "@type": "Brand", "name": "Hume Health" }, "description": "A detailed review of the Hume Body Pod smart scale and biometric health tracker based on hands-on testing, including accuracy, features, pros, and cons.", "review": { "@type": "Review", "reviewBody": "My comprehensive review of the Hume Body Pod covers setup, body composition accuracy, the app experience, long-term usability, and how it compares to other smart health devices.", "reviewRating": { "@type": "Rating", "ratingValue": "4.6", "bestRating": "5", "worstRating": "1" }, "author": { "@type": "Person", "name": "Cheryl McColgan" }, "publisher": { "@type": "Organization", "name": "Heal Nourish Grow" }, "datePublished": "2025-02-01" }, "sku": "HUME-BODY-POD", "offers": { "@type": "Offer", "url": "https://healnourishgrow.com/humehealth-review/", "priceCurrency": "USD", "availability": "https://schema.org/InStock", "price": "299.00" } } The Hume Body Pod is a body composition scale designed to track changes in body fat, lean mass, and metabolic health over time. In this episode of the Heal Nourish Grow podcast, we discuss how the device works, how accurate smart body composition scales are, and how the Hume Body Pod smart scale compares to methods like DEXA scans. I’ve been planning to do this Hume Health review for a while, but I wanted to wait until I’d used it for six months. During this time, I got three DEXA scans to compare the results to the Hume Health Body Pod scale. According to the manufacturer, the Body Pod correlates within three percent of a DEXA scan. For this Hume Health vs DEXA review, I thought it would be easier to present my thoughts in a video/audio form so I can share it with my podcast audience as well. If you prefer to read it the transcript is below. Some people combine body composition tracking with wearable devices that monitor recovery, heart rate variability, and sleep. If you’re considering that approach, our comparison of Hume Band vs Whoop explains how Hume’s wearable compares to one of the most popular recovery trackers. Updated for March 2026: I’ve been using bioelectrical impedance scales for years and while none are perfect they can be a great tool. After using this one I’m definitely a fan! I even brought it with me for my month away from home. Quick Verdict: Hume Body Pod Best for:Tracking body composition trends at home. Strengths Tracks body fat, lean mass, and metabolic metrics Integrates with the Hume health platform Easy daily tracking Can use at home without an office or gym visit Limitations Not as precise as DEXA scans Body fat estimates can vary with hydration If you decide to try the Hume Body Pod (or the Hume Band), use code HEALNOURISHGROW at checkout to receive an extra discount that stacks on top of their sales. In this episode I discusses the importance of daily weigh-ins and how they can be a valuable tool for tracking body composition over time. However, just knowing your weigh isn’t enough, especially when you’re actively working to build muscle and lose fat. I share my thoughts on various body fat scales I’ve used in the past as well as most recent experience with the Hume Health Scale. Using the three DEXA scans I got during the same time, I compare the accuracy and utility of using a home body composition scale. I also share tips and tricks on how to get the most accurate readings from your Hume Body Pod. I also provide practical tips for maintaining muscle mass while managing weight, highlighting the significance of protein intake and consistent tracking. Since recording this episode, I also started using the Hume band to track other health metrics. You can read my review of the Hume band vs Whoop here. How Accurate is the Hume Health Scale? The company reports that this scale is the only one approved for medical clinics/ It uses 8 sensors, including a hand held piece to gauge weight, body composition and heart rate each time you step on. After using this scale well over 6 months now as of April 2025, I can report that it’s very accurate when used under the same daily hydration conditions. Ideally, you use the scale right after you wake up and use the bathroom, before consuming any food or liquid. This is the way to get the most consistent results that show your body composition changes over time. Hume Body Pod vs Other Body Composition Scales Device Type Best For Hume Body Pod smart body composition scale tracking body fat trends Withings Body Comp health ecosystem scale cardiovascular metrics InBody clinical body composition scale advanced analysis Takeaways Daily weigh-ins can help maintain consistency in weight management. Daily weight fluctuations are often due to hydration and diet, not fat gain. Tracking weight over time reveals trends rather than daily changes. Bod

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan discusses how to stay on track with your 2025 goals, emphasizing the importance of consistency over motivation. She shares strategies for creating manageable goals, habit stacking, and balancing commitments to ensure success. Cheryl also highlights the significance of time management, mental tricks for habit formation and the value of rewarding progress. Personal reflections and life updates provide a relatable context for her insights. I She also shares her experiences and insights from a recent vacation, focusing on travel challenges, dietary choices, and fitness management. She discusses the importance of maintaining an active lifestyle while traveling, the balance between indulgence and health and the significance of consistency in fitness routines. Takeaways Motivation can fluctuate; focus on building habits instead. Consistency and commitment are key to achieving goals. Start with small, manageable goals to avoid overwhelm. Habit stacking can help integrate new habits into your routine. Evaluate your goals to ensure they are realistic and achievable. Balance your commitments to avoid setting yourself up for failure. Investing in time-saving solutions can enhance your wellness journey. Sleep is crucial for recovery and overall health. Use mental tricks to overcome resistance to starting workouts. Reward yourself for progress to maintain motivation. Baggage capacity issues can disrupt travel plans. Consistency in diet and exercise is key to health. Listening to your body is crucial for injury management. Aging affects fitness goals and recovery time. Balance indulgence with healthy choices while traveling. https://youtu.be/PJxtI424Rhw Episode Transcript Cheryl McColgan (00:01.134)Hello everyone, welcome to the Heal Nourish Grow podcast. And also happy 2025. I don’t think I’ve gotten to officially say that even though there has been an episode out this year. Anyway, today I just wanted to chat with you about how to stay on track with your 2025 goals. A lot of people set New Year’s resolutions or even if you don’t set a strict resolution, there might be some things that you are trying to work on in the new year and this is one of my favorite topics because I feel like everybody thinks they want to wait until they get motivated to do something. motivation waxes and wanes. And I speak to this 100 % from experience because over the years, my motivation in area of health and wellness has been lacking. But that doesn’t prevent me from doing the things I know I need to do and that I should do. And that’s because I think motivation is really overrated. It’s more about creating your habits and then having just consistency and commitment over motivation. And that’s really what will help get you to your goals. And one of the things that I find and I haven’t been doing much coaching lately. I’m actually thinking about opening that up again. So if that’s something that you’re interested in, please get in touch and let me know. You can just email me at info at heelnourishrow.com. But one of the things that I’ve noticed in the past, and I’ve heard many, many other coaches and people in the wellness space say this, that the thing that people kind of get hung up on the most, particularly with New Year’s resolutions, is that they try to bite off way more than they can chew. And so what happens is for maybe the first couple weeks of the year, you stick with whatever your new routine is. I’m going to eat right, I’m going to exercise four times a week, I’m going to drink more water, all this. And so you might stay with it for a couple of weeks, but it all becomes very overwhelming. And so instead of moving forward, you just feel overwhelmed and you kind of quit altogether and not taking any of those habits where if you do some things like habit stacking, and I’ll talk more about what that is shortly, habit stacking, starting really small, making small manageable goals, taking one goal at a time. instead of Cheryl McColgan (02:23.318)exercise, eat different, drink water, maybe it’s just pick one of those to start with, not all at the same time, because time, time goes on. You have weeks, you know, if we’re all lucky, we have weeks and weeks and months and months and years and years of time to create these new habits. And what happens is getting the first one solidified or getting one in your routine where you’re committed and you’re, you know, doing that one again, and it becomes just a routine to you. don’t even think about it like brushing your teeth. those are the best habits because then that goes on autopilot and then that’s the perfect time to then start another small habit that you can do over time. if your commitment and your goals have already waned, I’d like to invite you right now, know, the New Y

In this episode of the Heal Nourish Grow podcast, Cheryl interviews Kerry Mann, who shares his transformative journey of losing 100 pounds and overcoming severe health issues through dietary changes. Kerry discusses his struggles with depression, anxiety, and various health conditions, and how he discovered the ketogenic and later the carnivore diet, which significantly improved his mental and physical health. Kerry also shares his documentary that aims to highlight the healing power of a proper human diet and the stories of others who have experienced similar transformations. Find Kerry at https://healinghumanity.movie/ and @homesteadhow on social media and YouTube. Takeaways Kerry lost 100 pounds and overcame depression and anxiety. The ketogenic diet and later carnivore, was life-changing for Kerry. Kerry is passionate about sharing his story through a documentary. He emphasizes the importance of diet in mental health. Kerry’s documentary features real stories of transformation and benefits of the “proper human diet.” Watch on YouTube https://youtu.be/PUwAE9wIz5s Episode Transcript Cheryl McColgan (00:00.952)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I am joined by Carrie Mann and he has a really amazing story that includes a hundred pounds of weight loss and he is now working on a documentary and I just think he has a really interesting background so I was really excited to share his story with you. So welcome Carrie and if we could get started by you just sharing. First of all, don’t think I said in that like how you ended up. losing the weight and it’s kind of a thing that is very popular right now. I think that a lot of people have heard about. So when it gets to that point, I would love to have you share how you found that and why that ended up working for you. So welcome, Carrie. Kerry (00:42.586)Thank you so much Cheryl, I appreciate it. Yeah, I’m down 100 pounds since my heaviest, overcame all sorts of health issues. For me, I actually, found the ketogenic diet maybe 10 or 15 years ago and it was kind of life changing for me back then. It was the only thing that had really worked for me. I had depression, I had anxiety, I was diagnosed with IBS. I sleep apnea. I went in for a sleep study and I had to get a CPAP machine. My stomach was just always hurting. No matter what I would eat, I tried many different types of diets, low FODMAP, plant-based diet, and my stomach was always bothering me. I ended up having a couple of kidney stones a few years ago. had my gallbladder was kind of borderline and the doctor was like, you could take it out or you could leave it. And I said, I have so many stomach issues. Let’s take the gallbladder out. And then like two years after that, I lost my appendix. It burst on the operating room table. Could have killed me. Like, thankfully I went in for the hospital. I was actually thinking I was having another kidney stone, but I went in just before they were going to do surgery on the appendix, it burst. And just had a whole bunch of health issues. I had arthritis in my foot. They said it was gout and it hurt so bad I could barely walk on it. And then amongst all that my weight just kept going up the biggest issue for me was mental health depression and anxiety for 10 or 15 years. I tried every antidepressant anti-anxiety medicine and Just never got better for me the medication Sort of made me feel like a zombie I kind of felt numb to it But I I just didn’t feel like myself and the really deep dark depression kind of never went away But when I found keto, which was 10 or 15 years ago, I was watching a documentary on Netflix and I learned about keto for the first time and I tried it. It was the only thing that ever touched my depression. I noticed like, I feel a little better. I feel different. It was a whoa moment. I’m like, I feel different than I have with any of this other medication. And I started losing some weight and I probably lost more weight on a Kerry (02:54.106)decent ketogenic diet than I have doing any other sort of dieting my entire life and I’ve literally tried every diet. I just couldn’t maintain it with keto. I remember at one point I lost about 60 pounds and my wife did too and I started exercising and we’re feeling so good. We have a picture of my wife and myself and I remember saying, I will never gain this weight back. Like I’ve figured it out now. And I think it was like three or four months later I gained all the weight back and then some. I would do keto and then I would try to go back to eating in moderation which for me is like moderating an addiction to carbohydrates and I could never do it and I would end up gaining the weight back but long story short I found carnivore diet which is sounds crazy I know it sounded crazy to me it sounds crazy to a lot of people really what it is is just a very strict ketogenic diet I heard about it from a YouTube vi

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan interviews Ian Anderson, founder of the Sunnyside app, which focuses on alcohol moderation and mindfulness. Ian shares his personal journey, including his family’s struggles with alcohol, and discusses the impact of the pandemic on drinking habits. The conversation highlights the importance of harm reduction and the shift in understanding alcohol use and recovery. Ian explains how Sunnyside works as a tool for individuals looking to build healthier relationships with alcohol. Ian discusses the evolution of Sunnyside, an app designed to help users moderate their alcohol consumption. He emphasizes the importance of personalization, gradual change, and the power of tracking drinking habits. The discussion also covers the upcoming Dry January initiative, which aims to provide inclusive challenges for users looking to cut back on alcohol. Ian highlights the benefits of using Sunnyside, including improved mental health, better sleep, and financial savings, while encouraging listeners to join the community for support and guidance. Go to HealNourishGrow.com/sunnyside to join the free Dryish/Dry January Challenge. You can choose to go fully dry, dry on weekdays or any number of other custom options! Follow Sunnyside on Instagram here. Takeaways The pandemic increased awareness of alcohol health issues. Harm reduction is a crucial approach to alcohol use. AA has a low success rate for long-term recovery. The definition of recovery has evolved to include moderation. Many people want to drink less but don’t know how. Tracking alcohol consumption can lead to healthier habits. Sunnyside aims to be a supportive tool for change. Understanding alcohol’s health effects can empower better choices. Personalization is key; users set their own goals and track progress. Gradual reduction in alcohol consumption is more effective than immediate cessation. Tracking drinks helps create conscious interference and awareness. Dry January offers various challenges to accommodate different user preferences. Community support enhances the experience of moderating alcohol consumption. Sunnyside provides a safe, anonymous space for users to seek help. The app encourages users to reflect on their drinking patterns and triggers. Sunnyside aims to create lasting behavior change, not just temporary fixes. Watch on YouTube: https://youtu.be/R_bx-oTAY7E Episode Transcript: Cheryl McColgan (00:00.814)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Ian Anderson and this conversation has been a long time coming. He is the founder of Sunnyside, which is a really awesome app that I’ve been checking out for the last couple of years, because you know I like to bring you guys all the things that will help you in your health and wellness journey. But we’re going to save that for little while because Ian has a really interesting backstory and an interesting, I think, perspective on how he created this product to really help people. And so Ian, I’d love for you to share some of that now, maybe first talk a little bit about your professional background and then like what led you to create this product. Ian Andersen (00:37.766)Yeah, absolutely. Well, Cheryl, thanks for having me on the podcast. Like you said, it’s been a long time coming. I’m glad we finally got to make this happen. And it’s always a pleasure just to be able to meet new audiences and offer, you know, my personal story and whatever wisdom I can offer around alcohol health. It’s something that’s really important to me. So. The product is Sunnyside and it’s an alcohol moderation and mindfulness app. So we will get to that, but I’ll tell you a little bit about my story and how it led me to create this product that tens of thousands of people are using. So professional background, I was born and raised in California. And I went to school at UC Santa Cruz and studied sort of information systems management. So like kind of the blend of technology and business. I started my career out in web development, which isn’t that exciting. This was many years ago, but I was having a blast at the time. And I kind of weaseled my way into marketing and learned how to help position products to help keep consumers find what they needed. Fast forward many years later, I started working, I had the opportunity to work at a mobile app company called Mile IQ, which did mileage tracking for people that drove for work, which was pretty neat because we were helping people get their biggest tax deductions. I met some people there that were really instrumental in helping me kind of navigate the business world at that point. They were startup founders and that sort of gave me some of the early. skills or at least confidence that I needed to branch out and start Sunnyside. So I call myself a sort of marketing generalist by trade and at Sunnys

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan speaks with Guy Odishaw about the challenges faced by children in the school system. They discuss the impact of technology on children’s behavior, the rising incidence of ADHD, and the importance of regulating the brain to improve outcomes. Guy shares insights into innovative approaches to brain health, including the use of neuromodulation devices that help solve dysregulation in the brain, ultimately aiming to enhance focus and learning in children. Guy discusses the importance of moderating dysregulation in children to improve their learning outcomes. He highlights the positive effects of audio visual entrainment in educational settings, sharing success stories from schools that have implemented this technology. The conversation also addresses the challenges of sustaining such programs and the need for passionate advocates to drive change. Additionally, Guy explains how families can access this technology for home use and emphasizes the importance of integrating it into daily routines for maximum benefit. Find Guy at Cerebralfit.com Takeaways The school system is facing overwhelming challenges post-pandemic. Teachers are often left without adequate resources to manage classroom behavior. The rise in ADHD diagnoses is linked to various factors, including technology. Dopamine regulation is crucial for children’s behavior and learning. Neuromodulation devices can help regulate brain function effectively. Parents and teachers can benefit from brain regulation techniques. Simple interventions can lead to significant improvements in children’s focus and learning. Regulating dysregulation can significantly enhance learning outcomes. Audio visual entrainment has shown positive results in educational settings. Anxiety reduction leads to improved self-esteem and performance in students. Integrating technology into daily life can enhance its effectiveness. The rental program allows families to try the technology before purchasing. Positive changes in schools can lead to a more engaged classroom environment. Teachers’ stress levels decrease when students are well-regulated. The device can benefit multiple users in a household. Watch on YouTube https://youtu.be/aaV_NqUNGmo Episode Transcript Cheryl McColgan (00:00.826)Hi everyone, welcome to the Heal and Nourish Grow podcast. Today I am joined by Guy Otishaw. Easy for me to say, right? It should be easy to say because this is the third time that you’ve been on this show and happy to have you back. Before we get into the topic of the day, Guy, can you just share with everybody, I’ve read your official bio of course, like always, but could you just share a little bit of your background and how you got into this work and what makes you so passionate about helping people in the way that you do? Guy Odishaw, CerebralFit (00:30.23)Well, it’s great to be back. Thank you. So my background is primarily in integrative medicine and kind of two main tracks for me, my private practice as a practitioner, but then in some ways really my more full-time job, which is building clinics. My biggest clinic was a large integrative medicine clinic with 30 providers kind of across the spectrum of care from allopathic MDs all the way to energy work of various kinds and everything in between. And then my own private practice has been primarily kind of on the orthopedic side, pain, trauma, working on the body. But then over time, I got interested in bioelectric medicine. And then that led me down the path of bioelectric medicine. And then that led me to brains in particular. And now I spend most of my time working directly on the brain with neuroimaging. neurofeedback, neurostimulation, neuromodulation. so, so now my private practice and my clinic life are much more similar as I’ve kind of dropped the big integrative clinic and moved to a more focused, you know, kind of brain centric bioelectric medicine specific approach for brain health. Cheryl McColgan (01:49.168)Yeah, love that. the fact that you’ve done so much work with these clinics and have that background, I think makes you really uniquely positioned to have a lot of knowledge across various subjects. And when we chatted before about what we wanted to talk about today, because you are such a wealth of knowledge, but I thought that the topic that you proposed was really good because it has to, almost everybody has a child in their life in some way, whether it’s a niece, a nephew, their own child. something like that, somebody they know is probably in school in some capacity. And one of the programs that you’ve been working on has been with children specifically. And certainly since the pandemic, there has been a lot of changes in schools, a lot more stress in schools in a lot of ways. And the teachers are fighting a lot of this too. So I’d it if you could just share some of the things just more broadl

In this episode of the Heal Nourish Grow podcast, I share my journey of returning to strength training after a long hiatus. The importance of strength training for longevity and health span, the benefits of starting at any age, and how to overcome common barriers to consistency are topics in this solo episode. I provide practical tips for getting started, understanding progressive overload, and the significance of workout frequency in gaining muscle. I discuss the role of nutrition in supporting strength training goals and resources to find reliable resources for effective training. Science Backed YouTube Channels: Renaissance Periodization with Dr. Mike Israetel, Dr. Menno Henselmans, Dr. Milo Wolfe and Jeff Nippard. Newbie Gains: https://youtu.be/om7ow5PFhSE How to Maximize Muscle Growth: https://youtu.be/55nfFfWXSTM Hume Body Composition Scale, Big Black Friday Discount Plus Code HEALNOURISHGROW stacks on top! Takeaways Strength training is crucial for maintaining bone density as we age. Starting strength training early in life can have long-term benefits. Progressive overload is essential for muscle growth. You can achieve significant results with just two workouts a week. Body weight exercises are a great way to begin strength training at home. Nutrition, including carb intake (GASP), supports muscle growth and recovery. Finding reliable sources of information can enhance your training effectiveness. Strength training is more effective for fat loss than cardio alone. Tracking body composition can provide motivation and insight into progress. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Watch on YouTube https://youtu.be/HWPLHXs_s8A?si=vU43KmL5qVrkWMsF Episode Transcript Cheryl McColgan (00:01.346)Hi everyone, welcome to the Heal Nourish Grow podcast. Today I want to share with you some things I’ve learned when going back to gym over the last 16 months. I guess what I really wanted to share is that I know a lot of people are going to start thinking about New Year’s resolutions here soon and you know that I usually do some content towards the end of the year and the beginning of the new year around diet, around exercise, about… tips and tricks and things that you can do to make these things easier if you are adding these into your life. And so this has been a lot on my mind lately because I just made a change at the gym and I’ll kind of go a little backwards and share with you just some of the things that I’ve been learning, what has helped me stay consistent and if you’re going to start doing this in the new year, some things that you can do to hopefully make it easier for yourself and not make some of the same mistakes that I did going back. So, Just to give a little bit of background for those of you that may be new here, I’ve talked about this and shared this a bit in the past. I’ve been super active my whole life. I was a runner for 17 years, had to quit that because of my knees and I love hiking and anything outdoors. I am very excited to do and love doing. I walk almost every day outside. But what I haven’t done consistently over the years is lift weights. And there’s just been more and more content and research coming out lately around the benefits of lifting and strength training as far as longevity and just better daily life and the ability to live a better life into your old age. And I know if you’re out there and you’re younger and you’re listening to this, you might not think that you need to start thinking about this now, but the sooner that you can implement this in your life and get it started, the better. There’s actually research showing that. Children in particular and young adults like building as much muscle as you can when you’re younger can actually help you when you get older because if you even take time off from those things from strength training and stuff at some point in your life and you come back to it if you had built a lot of muscle at a much younger age, then it’s so much ea

In this conversation, Dr. Victoria Williamson discusses the profound impact of music on the brain, exploring its role in memory, emotional connection, and cognitive enhancement. She highlights the significance of music from infancy through adulthood and introduces the concept of binaural beats as a tool for sound therapy. The discussion also covers her company, Audicin, which aims to provide sound solutions for wellbeing and productivity, backed by scientific research. Stay in touch with Dr. Victoria and get a free trial of Audicin at this link. Takeaways Music has been a part of human life for millennia. Newborns can remember melodies they heard in utero. Music is deeply tied to our emotional experiences. The brain processes music in a unique way that enhances memory. Binaural beats can help synchronize brain waves for various states of mind. Music can be used as a mnemonic device for better memory retention. The right kind of background music can enhance focus and productivity. Nature sounds in music can significantly reduce stress levels. Research is ongoing to explore the benefits of music therapy for various conditions. Watch on YouTube Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts!  21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight  Avaline Wines, Tested and Clean, Sugar Free Drinking Ketones Wild Pastures, Clean Meat to Your Doorstep 20% off for life  Clean Beauty 20% off first order DIY Lashes 10% off  NIRA at Home Laser for Wrinkles 10% off or current promo with code HealNourishGrow Instagram for daily stories with recipes, what I eat in a day and what’s going on in life Facebook YouTube  Pinterest TikTok Amazon Store The Shoe Fairy Competition Gear Getting Started with Keto Resources The Complete Beginners Guide to Keto Getting Started with Keto Podcast Episode Getting Started with Keto Resource Guide Episode transcript Cheryl McColgan (00:00.868)Hey everyone, welcome to the Heal and Rosh Ro podcast. I am so excited. I I think I say this when I’m talking to every guest, but that’s because I only choose people that I really want to talk to for the most part. So today I have with me Dr. Victoria Williamson, and she is basically her life’s work is all about music in the brain. And this is a topic that really gets me excited because I was a musician most of my time throughout school. I played saxophone for many years, also sang. and then my interest in psychology and the brain. And at the time, even way back when, when I was in school at this point, there was a lot of research on the really positive effects in a child’s developing brain with using music. So I know that that research is out here, but what I’m really excited to talk to Dr. Williamson about is how they’re finding that music also works wonders on the adult brain. So very long introduction there, Dr. Victoria, but I kind of wanted to let you know where I’m coming from as well. So welcome and could you just give people some background on how you got into this work? What sparked your interest in music? Dr Victoria Williamson (01:04.371)Well, thank you so much for inviting me. It’s my absolute pleasure to be with you today. We share a lot in our background, you and me. So I paid for school teaching music. I’m a guitarist, classical guitarist, but I love all instruments. I love all forms of music, impossible to name a favorite. But I studied psychology. That’s what I was drawn towards was understanding human behavior and I was going to school in the sort of late 90s, early 2000s, where neuroscience was blowing up. And we were getting all these cool studies where you could see actual pictures of the brain working. And that was just magnetic to me. when I found out I could combine my two loves, I could combine psychology and music. That was it. That was my pathway right there. And it mattered not that I had to study for so many years and have this kind of uncertain academic life. Cheryl McColgan (01:57.112)haha Dr Victoria Williamson (02:01.587)because you follow your passion, right? And that’s what you’re all about. So we absolutely share that as well. So my pathway through research always clung to this idea that music is transformative in human life. And we’ve been making music as a species for as long as records exist. The oldest musical instruments we’ve ever found on planet Earth are 40 ,000 years old. And these are very intricate bone flutes. They’re carved from the bone of a vulture wing, and they use the same musical scale that we use in modern folk music. Cheryl McColgan (02:42.082)That’s absolutely amazing. I never heard that before and I’m totally goi