Today’s episode Shira says farewell to Good Instincts but leaves us with a roadmap with the pillars of her practice and approach. She loves you very much. Go find her on IG or send her an email (shira@shiraRD.com) :) Some of her favorite episodes: Megan Roup Dr. Sterling Hal Hershfield Ashley Neese Maia James See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today Shira shares an important announcement about Good Instincts. She also discusses her journey from being a professional to a full-time mom and now balancing work and motherhood. Plus a very special guest, her son Oliver. Come find Shira on Instagram or email xxxxxxxx Produced by Dear Media See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira discusses food in relationships and how important it is take up space and let the people closest to us know who we actually are. Shira’s producer, Olivia Meade joins her and they discuss how they have abandoned themselves in the past in this way, and how powerful it is to be known and seen. Check out Olivia's song "Fried Rice" HERE! Get better sleep now with Blissy and use GOODINSTINCTS to get an additional 30% off at blissy.com/GOODINSTINCTS DM Shira on Instagram or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! Produced by Dear Media See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today’s episode is all about how Shira is supporting clients through the holiday season. Her biggest pieces of advice: find ways to down regulate your nervous system (even if it’s not a stressful time!) and how to practice B- cooking in service of consistency. She also shares her new favorite recipe, and Erewhon yam puree dupe. She is also accepting new clients if anyone feels like they could use extra 1:1 support And here’s her favorite peppermint extract! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira sits down with Alex Taylor, co-founder of Perelel to discuss how women can feel better supported in their quest for body literacy, and that our hormones are our superpowers, and how to take the best care possible. They also discuss juggling all the pieces as moms, as well as the ways they are teaching their kids about work. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira discusses practical ways to tune back into ourselves before the big meal (or any big meal for that matter), and how to further connect to hunger cues and navigate food boundaries. Things she’s loving are: This cookbook and this dressing 1 Tbsp toasted sesame oil 1 Tbsp olive oil 1 Tbsp rice vinegar 1 Tbsp coconut aminos salt DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira sits down with her friend and client Sami Spalter, co-founder of Form and co-host of upcoming podcast Transform. They discuss Sami’s 80 pound weight loss journey, and how her approach has changed over time, as well as Shira and Sami’s work together in Shira’s private practice. This episode is for anyone searching for their why or needing a little extra inspiration to go out there and put intention into action. Say hi to Sami on social :) To work with Shira as a client :) shira@shiraRD.com DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Today Shira discusses how to set boundaries with with peers and loved ones around food with warmth and humor, an Ozempic-like food hack that amps satiety, her latest sweet potato hack, how she learned to get dressed *most days* and so much more. Shira’s sweet Potato Hack Take a japanese yam and wrap like a candy wrapper in parchment paper so no air can get in, fold parchment sides down and place in a dish so no air can escape bake at 425 for an 40 min…safely chop into fries add olive oil and salt and air fry for 10 min at 380* F Links: Natalie Newquist Modwella IV drip DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira sits down with classically trained chef, Micah Wexler to discuss how to make delicious family dinners without a ton on legwork, what labels like free-range, pasture raised and organic actually mean, and which kitchen gadgets we need and which to skip. They discuss how to make meals that kids will eat too, and how to actually do that step-by-step. Shira also asks Micah all the things that seem obvious but actually aren’t, like how to defrost chicken, and what time we should get that process started if we want to cook that night. Check out Micah’s newest venture Pasture Project The pressure cooker he swears by! Micah’s IG! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira discusses why we don’t have to fear menopause, and some specific lifestyle changes that can help optimize us before, during and after. She also shares her favorite scrappy before dinner snacks that act as a true bridge to the meal, her approach to alcohol with clients, her Halloween approach, and some things she’s absolutely loving right now. Pique tea anchovy chicken  (I did chicken thighs for 40 min) ginger awesome sauce: 2 garlic cloves chopped 2 inches fresh peeled ginger 1 Tbsp coconut aminos 2 Tbsp lemon juice 2 Tbsp tahini 1 Tbsp olive oil 2 Tbsp water Shira’s Favorite Halloween Candy and this! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In today’s episode, Shira discusses how many of her clients have been having a hard time connecting back to their bodies recently, and tools to reengage. She also makes a case for girl dinner for kids, and shares how a recent snuggle session helped her with body acceptance, and some stuff she’s loving including a sweet potato recipe she makes weekly. Weighted vest! Castor oil eyebrow thing Caramelized sweet potatoes (easy to make ahead of time) Take Japanese yams wrap like a candy wrapper in parchment paper so no air can get in, fold parchment sides down and place in a dish so no air can escape bake at 425 for an 1 hr 15 min. They get sooo carmelized and yummy. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira walks us through why salads might not be the move right now if your stomach hurts, or if you’re trying to conceive. Her case for a warm breakfast, her tips for how to prioritize cozy, healing foods, and how to break down the task of meal assembly into doable action items so you can actually make them. She also shares her favorite supplement for cycle syncing right now, a pre-marinated spatchcocked chicken that saves the day for busy nights, her scrappy one ingredient dry shampoo that she uses with this amazon find, and a hack and a recipe for salad dressing if your stomach isn’t hurting (you can also pour on top of roasted veggies!). She ends the episode with a breath exercise that’s been helping her downshift during stressful moments. Shira’s Shallot Dressing 1 shallot, chopped finely ¼ cup red wine vinegar Salt to taste 2 Tbsp spicy mustard (I like the Primal Kitchen one) ¼ cup olive oil The only important step is to combine the shallots, salt and vinegar and let rest for 2-3 minutes before adding anything else, then you can combine all and mix and you’re good to go! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira sits down with breathwork expert and author of Permission to Rest, Ashley Neese. They discuss how to access micro moments of rest during our busy days so we can down-regulate our nervous systems, the stress response cycle and how to get out of it, how to give ourselves a vagus nerve reset, wintering and the seasonality of rest, how to re-examine limiting beliefs, and that some stress is actually really healthy and important. To sign off Ashley walks us though a quick but deeply restorative breathwork exercise. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira explains how she weaves hormonal cycle syncing into her private practice to optimize her clients, as women need different types of foods, nutrients and movement in the four distinct phases. She also explains why women need more food during the luteal phase due to changes in basal metabolic rate and that by taking good care during this time it can help tremendously overall and can prevent common overeating patterns that end up not feeling great. But understanding that not all women cycle or get regular cycles, she shares a client story that empowers all women to listen closely to hormonal shifts, whatever that might look like.  And that sometimes doing less is doing more. She also shares some things she’s absolutely loving right now: Preventing dry ass salads with a kale hack and her favorite salad dressing: Shira's Sycamore Kitchen salad dressing dupe: Juice of ½ lemon ¼ cup olive oil 1 ½ shallot Rosemary and time Salt and pepper Blitz! Weighted vests!! These in particular :) And another option: https://amzn.to/3RCB6YL flow movements that are great for luteal: https://instagram.com/liabartha?igshid=MzRlODBiNWFlZA== cycle syncing app: https://aavia.io DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Coming this Thursday! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Shira sits down with her friend and longtime content creator to discuss all things change and wellness. They discuss their feelings about aging, having healthy boundaries on the internet, Geri’s new venture The In-Between, how their friendship sparked Geri’s interest in wellness many moons ago, and a big change coming to Good Instincts! DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join Shira as she dives into the shit she's absolutely loving right now. From a stylish adult lunchbox to a mouthwatering ginger sauce, Shira shares her latest obsessions that are sure to make your life a little more enjoyable. Plus, she talks about the importance of magnesium in her cycle syncing journey and introduces a plastic-free wrap that's a game-changer for those looking to reduce plastic waste. Tune in and get inspired by Shira's recommendations for a happier and healthier lifestyle! Tune in for a thought-provoking conversation on the blurred lines between wellness and self-indulgence.  DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join Shira as delves into the world of warming foods, sharing her personal journey with Ayurvedic practices and the healing power of soups. Join her as she discusses three delicious and easy-to-make soup recipes perfect for the fall season. From a vibrant green soup rich in greens and ghee to a flavorful mushroom soup suitable for your Thanksgiving table, and an effortless instant pot chicken soup with Miracle Noodles, Shira's culinary wisdom will leave you feeling cozy, nourished, and inspired. Tune in for these heartwarming recipes and tips to elevate your wellness this fall. Tune in for a thought-provoking conversation on the blurred lines between wellness and self-indulgence. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join us as we tackle a topic that's been making waves in the health-conscious community - peanut butter and its potential connection to mold and aflatoxins. Shira takes a sensitive and balanced approach to unraveling the facts and helping you make informed decisions about this beloved spread. Tune in for a thought-provoking conversation on the blurred lines between wellness and self-indulgence. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join Shira as we delve into a remarkable transformation journey driven by consistency, self-awareness, and a balanced approach to health. Shira reflects on a client's inspiring weight loss progress, showcasing a transformation that defies conventional expectations. Discover how this client navigated the challenges of frequent work-related dinners, social events, and a love for indulgent treats while maintaining her commitment to a healthier lifestyle. Learn practical strategies, mindset shifts, and the importance of self-knowledge that made this transformation sustainable. Plus, stay tuned for a sneak peek of our next episode, where we'll debunk myths about peanut butter in a friendly and informative manner. Don't miss out on this real-life success story that could inspire your own health journey! Tune in for a thought-provoking conversation on the blurred lines between wellness and self-indulgence. DM Shira on Instagram  or tell us your thoughts via an Apple Podcast review and stay tuned for more on Good Instincts! 🌱 Produced by Dear Media   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.