#5 in the Metabolic IQ Series
Inflammation is indirectly related to insulin resistance, and impacts our metabolic function, too. You’ll learn how inflammation is supposed to work, and what happens when it goes awry in places like our gut, heart, and fat cells – and what you can do about it.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
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#4 in the Metabolic IQ Series
This episode gives us the good news: we have the power to correct our insulin issues and revamp our metabolism! You’ll hear five ways to test whether or not you have insulin resistance, as well as four ways to take your health into your own hands, begin correcting your metabolism and rediscover vitality in life.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
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#3 in the Metabolic IQ Series
It turns out that insulin is connected to nearly all chronic diseases: obesity, type II diabetes, heart disease, fatty liver disease, hypertension, and even infertility.
Chronic diseases take decades to develop, and this episode explains how that process happens, and WHY our metabolism seems to take a nose dive in our late 30s, 40s and 50s.
You’ll find out if you’ve been contributing to chronic illness in your life, too!
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
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#2 in the Metabolic IQ Series
This episode helps unravel why our weight cannot change until our insulin levels do. Your insulin is raised partly by poor stress management and lifestyle, and largely due to our nutrition. When we pay attention to our insulin levels, we can act proactively in order to avoid disease and illness. Tune in to understand how your insulin levels dictate what your body is doing with the food you eat on a daily basis.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
#1 in the Metabolic IQ Series
Currently, 6 of 10 adults in the US have one chronic disease. Four out of 10 adults have TWO or more, and even our YOUTH are becoming chronically ill.
For the first time in history, the current generation will NOT outlive the past one - our life expectancy has now started to REVERSE.
Half of all adults globally now have metabolic syndrome.
Clearly there is a metabolic health crisis happening, and if we want to change it, we need to understand it.
This episode starts a series of five episodes devoted to helping YOU better understand your metabolism, so that you can get unstuck, get healthy and STAY healthy. If you’re concerned about your metabolism, your weight, your current health, or your future health, listening to the next several episodes will raise your Metabolic IQ. You will not get medical advice, but you WILL gain knowledge that if you APPLY it, will give you power to live a long, full, HEALTHY life.
First up - Get a grasp on what metabolic syndrome actually is, and how insulin is the key player.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
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The new year is often a time when people evaluate their lives, and decide on any changes they might want to make. Many people set intentions for the year ahead, choose words that focus their efforts, or make resolutions.
That reflection can be helpful for us in our personal growth. What’s also true is that after a few weeks of intentions or resolutions, many people have a hard time sticking to them, and fall back into old patterns and behaviors.
This could be due to the way people respond to expectations - which is what resolutions and intentions are - expectations you place on yourself. If you know your tendency in responding to expectations, you’ll be better equipped to handle those intentions and resolutions you set.
How do YOU respond to expectations? That’s your “tendency”, and that’s what we are going to explore today. According to Gretchen Rubin’s book, The Four Tendencies, we all have a primary response to expectations and they are: upholder, obliger, rebel and questioner.
This episode summarizes the strengths, weaknesses, and needs of each one, so that hopefully, it’ll give you an insight into YOUR tendency, the places you get stuck, and how you might help yourself out of them.
Curious as to your tendency? Take the quiz here: https://gretchenrubin.com/books/the-four-tendencies/
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
Have YOU ever had a conflict in a relationship? I’m not sure how many conflicts are created by misunderstandings and misinterpretations, but I’m guessing it’s a LOT, like over 90% of them.
What's interesting is that most of us end up with partners and family members who speak different love languages than we do, and therein begins the conflict. The holiday season is about giving - and giving comes from love - so if we can do a better job at showing love, that’ll make not only the season better, but our relationships, too, right?
This episode shares the five love languages first described by psychologist Gary Chapman, and gives you ideas on how to identify the love languages of the people closest to you.
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
It’s arguably the most food-focused time of the year…
Is there a way to maximize our body’s output for all the dietary input we do during the holiday season? Can we still indulge AND feel good about it?
Yes! This episode offers you ten tips to serve as a compass for you to navigate the festivities with joy and self-care. From giving up guilt, practicing gratitude for the moment, being present with your food, maximizing your hormonal response to it, choosing your foods powerfully, to managing your sleep and drink- these practices allow you to create a harmonious balance during the holiday season.
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
“I already ate a dessert tonight, so I may as well sample these other ones, too.”
“I already had pizza this week, so I might as well have a beer and burger with my buddies.”
“I already pressed snooze, I might as well press it again.”
“I already skipped my workout this week, I might as well just skip another one.”
The “might as well” mentality is alive and well in our lives, especially in the realm of wellness. Although it can be helpful, it’s usually an indicator of you relinquishing your responsibility - and leaves you settling for LESS in your life.
This episode provides examples of what this mentality sounds like in other areas of life that highlight how dangerous it can really be, and gives you three ways to raise your awareness and shift your thinking.
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
We’ve all heard how practicing gratitude boosts our mental health and happiness. It’s like nutrition for our minds. This episode shares two other practices that boost health and happiness, and take your gratitude to a whole new level.
You’ll learn about “mental subtraction” and how easy it is to implement, along with the practice of sharing your wins, which provides you with a way to measure your progress.
Both of these practices help us cultivate a “gain” mindset, instead of living in a “gap” mindset, which is the default for most people.
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
Blue zones are the places around the world where people reach 100 years of age at rates that are 10x greater than they do here in the United States. They also tend to have low rates of heart disease, diabetes, and obesity rates. Blue zones are often considered examples of good health.
Currently, the five blue zones are:
The Ogliastra and Nuoro region of Sardinia, Italy
The Greek island of Ikaria
Okinawa, Japan
The Nicoya Peninsula in Costa Rica
The Seventh Day Adventist community in Loma Linda, CA
Today’s episode is going to unpack five commonalities they share that we might be wise to consider in our own lives, as well as one other factor for longevity we may benefit from keeping in mind if we are looking for optimal health.
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
I had heard of Intermittent Fasting long before I ever tried it. I was totally opposed to it at first, because I was someone who woke up hungry, ate about every 3 hours, and would get shaky if I didn’t.
Reluctantly, as I read more from experts, I opened my mind to the possibility of fasting.
I set about learning from the experts. I was intrigued, to say the least, but I had many opinions and beliefs about it that turned out to be false. This episode addresses five false beliefs I held about fasting before I did the research on it, and they are:
That intermittent fasting is a diet.
That you will go into starvation mode.
That you will be hungry a lot.
That it is bad for you if you exercise a lot.
That it is rigid.
You’ll also hear a general recommendation to safely start intermittent fasting.
To learn more about the Intermittent Fasting 101 5-week course mentioned in the episode, go here: https://www.elisapoolwellness.com/intermittent-fasting-101
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Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
A few listeners suggested it might be helpful to get an insider’s view into what I do on a regular basis. I was hesitant, because I am NOT saying that what I do is what YOU need to do, or what would work for everyone. This episode is NOT telling you what to do, or to be like me.
What you could hear, however, is a perspective shift, or a few ideas that you could tweak and incorporate into your life.
I share what my daily schedule is and why I do certain things.
I share what my nutrition looks like on a weekly basis.
I share what my nutrition and lifestyle look like on a monthly basis.
There are things I intentionally DO, and things I don’t. I pay attention to frequency. It’s not just how OFTEN you do things, it’s how SELDOM you do others.
If you’d like some easy ideas for family friendly meals, complete with shopping list, here's a freebie for you: https://www.elisapoolwellness.com/five-family-friendly-meals
To receive the food template and tracker mentioned in the episode, text “Food” to 727-591-4959 and you’ll get it.
Tag me on Instagram: www.instagram.com/elisapool_wellness
Tag me on Facebook: https://www.facebook.com/elisa.mcclurkan/
Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you’d like a weekly mindset reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email me at elisapoolwellness@gmail.com - suggestions always welcome.
How much sugar do you eat every day? Would you know in grams? How about in teaspoons?
The average American eats 17 teaspoons of ADDED sugar a day, not counting naturally occurring sugar. That’s 2-3x more than the daily recommendation for men and women. It’s a little tricky, because nutrition info labels list sugar as grams, but here in the USA, we don’t measure things in grams, we measure in teaspoons, tablespoons, and cups.
The conversion rate is 4g of sugar equals 1 teaspoon. So, those 17 teaspoons the average American eats each day equals 68 grams of added sugar. It should be EASY to get less than that, WAY less, right? Maybe not - you'll hear why.
And what kind of sugar does our brain need? What’s the problem with eating sugar?
This episode explains all that. It’ll give you examples of how much sugar is added to one serving of things like cookies, bagels, muffins, and candy and convert it into teaspoons, so you get a visual picture of how much sugar is in each serving.
You’ll learn the difference between glucose and fructose and which one the body can’t metabolize. You’ll also hear some ideas for solutions to the sugar issue.
Lastly, you’re challenge to calculate how much sugar you eat on a daily basis, put that visual in a bowl using table sugar, and post it on social media! Elisa will do the same.
Are you up for it?
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Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
If you'd like a weekly mindset reminders, text the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message.
Have a podcast topic to suggest? Please do! Email elisapoolwellness@gmail.com - I’d love to hear it.
Swiss Army knives - they’re pretty useful, right? Well, did you know that humans are like the Swiss army knives of movement among animals? This episode unpacks what that means, and how we can cultivate “wildness” in our movement, our minds, and our lives.
You’ll hear how to gain awareness and talk to the “lions” in your life, how to give your mind a retreat, how nature affects you, and more impacts of becoming more “wild”.
Accessing our wild sides can help our bodies become healthier, improve how we manage stress, and increase the quality of our lives.
After listening, please share your takeaways!
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If you could use weekly mindset reminders, text the word “REMEMBER” to 727-591-4959, and you’ll get a weekly quote that will redirect you to forward movement.
Have some podcast topics to suggest? Please do! Email them to elisapoolwellness@gmail.com - I’d love to hear them.
What if we could move farther away from illness and closer to wellness by getting a little more wild? This episode talks about how our specialized brains and bodies need wild conditions to thrive - especially its food source!
You’ll hear exactly what the acronym VPFC means, and how to apply it to your daily food choices, and you’ll hear what percent of our diet is made up by processed food these days. Want to take a guess?
Best of all, you can get a handy nutrition template and tracker that will help you build awareness of what foods you are eating and how often. To get your free copy, text the word “FOOD” to 727-591-4959, and I’ll send you the template / tracker I created and use for myself! Knowledge is power.
Have some podcast topics to suggest? Please do! Email them to elisapoolwellness@gmail.com - I’d love to hear them.
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This episode is the answer to the question I received: “I hate to exercise. Can I still be healthy?”
This question is so important it deserves a full episode. You’ll learn the difference between exercise and movement, as well as the benefits of physical activity you really don’t get anywhere else.
It’s worth a listen - and then I challenge you to share the way you are being active with me, because we could all use the accountability and inspiration from others.
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Join the community! Free private FB group for women, “Wellness Rising”: https://www.facebook.com/groups/1153532848019343/
Want some weekly mindset reminders? Text me the word “REMEMBER” to 727-591-4959, and I’ll (me, not a bot) share one or two quotes with you each week via text message.
Have some podcast topics to suggest? Please do! Email them to elisapoolwellness@gmail.com - I’d love to hear them.
We're starting off season two with a broader understanding of what wellness really is. You could think of wellness as one end on the “Health” continuum (with illness on the other side), or use the analogy of your wellness as your body’s retirement fund. It’s important to make deposits while you can! This episode will unpack those two ideas in ways that help you rethink how to achieve wellness in your life.
Most of us know what to do, but we have a hard time doing it - mainly because our old habits and thought patterns get in the way. One of the things that has helped me is daily reminders! I’ve collected hundreds of quotes that help me remember how to move forward. If you think you could use a weekly reminder, text me the word “REMEMBER” to 727-591-4959, and I’ll share one or two quotes with you each week via text message. And these are coming from me, not a bot, so we are clear.
Have some podcast topics to suggest? Please do! Email them to elisapoolwellness@gmail.com or text me at 727-591-4959.
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This episode marks the official end of Season ONE of Everyday Health, Simplified. Season two will begin again in the fall. In the meantime, I would LOVE to hear from you:
You can either email them to elisapoolwellness@gmail.com OR text me at 727-591-4959.
Truly, I welcome your input because they offer ideas and inspiration, so please send them!
How are we going to wrap up this season? By learning how to set our lane limits.
Summer typically means more eating, drinking and partying than usual. And this is to be expected, because life is meant to be enjoyed. If you can’t enjoy it, what’s the point?
But instead of going overboard this summer, it might be helpful to set up some parameters beforehand that will help keep you in check. The idea is that you create some upper limits- the maximums you won’t go over - and the lower limits - the minimums you won’t go under - and those limits create the lines for the lane you’re driving.
This episode teaches you how to do it - so take a listen and then share yours so we can cheer you on!
See you next season! Until then, keep practicing health, everyday.
What phase of metabolism are you in?
Your metabolism is an integrated system of interconnected biochemical and cellular reactions, and together they coordinate ALL the functions in your body to keep you alive, and ideally, thriving!
Many people, as they age, experience what they call a slowing down of the metabolism. Is it true? How much does your metabolism slow down? What are the causes? What can we do?
Today’s episode explains the four phases of metabolism all humans share, and outlines how to manage it.
Your metabolism and its current state is not how your metabolism has to be, or how it will stay. For you to get your metabolism where you want it, you need to learn how to manage it, and of course, to do that, you need to understand it.
Book referenced:
If you want the food template referenced in this episode, text the word “template” to 727-591-4959
To suggest future episode topics, email them to info@elisapoolwellness.com