In this conversation, Jenna and Kat explore the complexities of ADHD and its impact on relationships, self-awareness, and personal growth.
They discuss the importance of understanding neurodivergence, share strategies for managing ADHD, and highlight the strengths and challenges that come with it. The conversation emphasizes the need for open communication and self-reflection in navigating relationships with ADHD individuals, ultimately aiming to break the stigma surrounding neurodivergence.takeaways
🔗 Resources mentioned: @tracyotsuka | Jessica McCabe’s TED Talk | Designing an ADHD-Friendly Confidence Plan (wellbeingwithkat.com) | Amen Clinics | Play Attention
Disclaimer: We’re sharing personal experiences and general information — not medical advice. Please consult a qualified healthcare provider for diagnosis or treatment.
In this conversation, Jenna and Kat discuss the inaugural Wellness Week in Traverse City, highlighting its purpose to empower wellness professionals and foster community engagement. They delve into the event's vision, details of the kickoff event, and the importance of networking among wellness providers. The conversation emphasizes the significance of holistic health and community support in enhancing well-being.
In this episode of the Well Refined Podcast, Jenna and repeat guest, nutritionist Gina Render, explore the essentials of nutrition, focusing on macronutrients, the importance of protein, fats, and carbohydrates, and how they impact health and performance. They discuss the role of metabolism, especially as it relates to aging, and emphasize the significance of building muscle through proper nutrition. The conversation also covers practical dietary recommendations, the importance of fiber, and the role of supplements in achieving health goals. Listeners are encouraged to adopt a balanced approach to eating, focusing on real foods and mindful consumption.
Takeaways
Protein is essential for building and repairing tissues.
Fats are crucial for hormone regulation and brain health.
Carbohydrates, while not essential for survival, are important for energy and performance.
Strategic carbohydrate consumption can enhance workout performance.
Women often under-consume protein, impacting muscle growth and recovery.
Metabolism slows with age, but can be improved through strength training and proper nutrition.
Building muscle is possible at any age with the right approach to diet and exercise.
Healthy fats are important for overall health and should be included in the diet.
Supplements can support nutrition but should not replace whole foods.
A balanced diet includes a variety of macronutrients and focuses on real, unprocessed foods.
Chapters
00:00 Introduction to Nutrition and Health Goals
01:31 Understanding Macronutrients: Protein, Fats, and Carbs
04:58 The Role of Carbohydrates in Performance and Health
12:08 Strategic Carbohydrate Consumption for Optimal Health
14:57 Protein Needs: How Much is Enough?
20:57 Metabolism: Understanding Its Role in Weight Management
28:04 Building Muscle and Metabolism at Any Age
29:47 Daily Nutrition and Meal Planning
36:27 The 80-20 Rule in Dieting
38:37 Healthy Fats and Protein Sources
45:43 Organic Foods and Treats
51:34 Supplements and Gut Health
55:36 Key Takeaways for Healthy Aging
Link Notes
In this episode of the Well Refined Podcast, and in honor of International Self Care Day, Jenna and Kat explore the multifaceted concept of self-care, emphasizing its importance beyond mere trends. They discuss the necessity of setting boundaries, the significance of physical health, and the value of daily moments of joy. The conversation highlights how self-care is essential for personal well-being and future health, and underscores the importance of community and connection in nurturing self-care practices.
Takeaways
Self-care is a necessity, not a luxury.
Setting boundaries is a crucial aspect of self-care.
Self-care practices should be personalized and unique to each individual.
Physical health is a foundational element of self-care.
Daily moments of joy can significantly enhance well-being.
Self-awareness is key to effective self-care.
Community support can amplify self-care efforts.
Preventative care through self-care can lead to long-term health benefits.
It's important to prioritize self-care to avoid burnout.
Self-care can be simple and accessible, requiring only small daily practices.
Chapters
00:00 Introduction to Self-Care and Its Importance
02:44 Understanding Self-Care Beyond Trends
05:31 Setting Boundaries as Self-Care
08:39 Physical Health and Self-Care Practices
11:40 Daily Moments of Luxury and Joy
14:51 Self-Care as a Foundation for Future Well-Being
17:51 Community and Connection in Self-Care
20:52 Conclusion: Prioritizing Self-Care in Daily Life
Link Notes
In this episode of the Well Refined Podcast, Kat shares her personal journey with her menstrual cycle and wellness, emphasizing the importance of understanding the menstrual cycle. She discusses the concept of cycle syncing, the four phases of the menstrual cycle, and how to navigate each phase for better self-care and empowerment. Kat encourages listeners to reflect on their own experiences and to support one another in their wellness journeys.
She also provides insight on how everyone can be aware and supportive to menstruating individuals.
Takeaways
Want more information?? Email Kat: info@wellbeingwithkat.com
In this episode of the Well Refined Podcast, Jenna Morris explores the significance of identifying and living in alignment with personal values. She discusses how values influence relationships, decision-making, and overall well-being. Jenna shares her own journey of discovering her values, the importance of updating them, and practical exercises to assess and live authentically according to these values. The conversation emphasizes the role of self-awareness in leading a fulfilling life and navigating conflicts.
Takeaways
Chapters
00:00 Understanding Values and Their Impact
08:03 Identifying and Assessing Personal Values
14:06 Living Authentically Through Values
Links
In this episode of the Well Refined podcast, Jenna and Kat discuss the essential steps to finding the right therapist. They emphasize the importance of understanding personal needs, the search process, and the significance of building a supportive environment. The conversation highlights that therapy is a journey that may take time and requires patience, self-reflection, and openness to different therapeutic approaches.
Takeaways
Chapters
00:00 Introduction to Therapy and Its Importance
01:08 Finding the Right Therapist
05:06 Preparing for Your First Therapy Session
08:58 Building a Healthy Therapist Relationship
12:50 The Journey of Therapy: Expectations vs. Reality
14:56 Resources and Final Thoughts
In this insightful episode of The Well Refined Podcast, Jenna and Kat explore the pervasive topic of anxiety, especially as it shows up in the world of dating. They share candid personal experiences and practical strategies for understanding and managing anxious feelings, transforming them into tools for self-awareness and growth. Tune in as they discuss the critical importance of setting healthy boundaries, communicating your needs, and fostering authentic connections that truly nourish your well-being. Whether you're actively dating or simply looking to navigate your relationships with more confidence and clarity, this episode offers valuable insights for a more refined and peaceful approach to connection.
Chapters
00:0 Exploring Wellness Innovations
10:19 Navigating Anxiety in Dating
22:19 Navigating Attachment Styles in Relationships
25:14 The Importance of Communication and Boundaries
28:08 Managing Anxiety and Self-Care Strategies
31:38 Understanding Emotions and Their Messages
34:28 Intentional Online Dating Practices
37:47 Building Real-Life Connections
41:17 The Power of Community and Retreats
References:
Dating. Intentionally Instagram handle
In this episode of the Well Refined Podcast, Jenna and Kat discuss their personal wellness journeys and the importance of exploring various wellness practices, the significance of strength training, and the integration of technology like Oura rings in tracking health metrics. They also touch on self-care choices, including aesthetic procedures, and encourage audience engagement by sharing their own experiences and inviting listeners to share theirs.
Takeaways
Chapters
00:00 Introduction to Wellness Journeys
01:41 The Importance of Meditation
04:20 Exploring Journaling and Self-Reflection
06:59 Strength Training and Personal Growth
09:45 Nutrition and Body Awareness
12:20 The Role of Chiropractic Care
15:16 Foot Health and Body Mechanics
22:18 The Importance of Muscle Activation and Maintenance
23:07 Balancing Strength Training and Mindfulness
24:00 Understanding the Aura Ring and Nervous System
25:15 Tracking Health with Technology
26:35 Sleep Science and Hormonal Health
27:34 Navigating Technology and Personal Wisdom
29:42 The Role of Mobility and Pliability in Wellness
31:53 Creating Healthy Habits through Habit Stacking
33:14 Exploring Self-Care Practices
35:14 The Benefits of Red Light Therapy
36:52 Aging Gracefully and Skincare Choices
38:54 Personal Reflections on Cosmetic Procedures
41:40 Engaging with Our Wellness Community
Links
In this episode of the Well Refined podcast, Jenna and Kat discuss the profound themes of mortality and how it influences our choices in life. They explore the concept of death as a motivator for living fully, sharing insights from a workshop led by death doula Alua Arthur. The conversation delves into the importance of prioritizing meaningful experiences and relationships, reflecting on what truly matters in life, and embracing the inevitability of death to enhance our daily living. Through personal anecdotes and shared reflections, they encourage listeners to consider their own mortality and the impact it has on their life choices.
Key Takeaways
Chapters
Link to retreats
In this episode of the Well Refined Podcast, Jenna and Kat explore the idea of a soft summer—a season defined by ease, intention, and meaningful connection. They reflect on personal stories and offer practical ways to embrace simplicity and joy during the warmer months. From long walks and outdoor gatherings to mindful movement and unhurried meals, this conversation invites listeners to slow down, be present, and create space for what truly matters. Whether you're craving more balance, rest, or presence, this episode is your guide to making summer feel soft, sacred, and soul-nourishing.
Like, subscribe, share, and comment to let us know how you're spending your summer!
In this heartfelt episode of The Well Refined Podcast, Jenna and Kat dive deep into the theme of self-awareness in romantic relationships. Through honest reflection and personal stories, they unpack how easy it is to lose your sense of self in the name of love — and how to find your way back.
Together, they explore the impact of codependency, the importance of maintaining personal identity, and how attachment styles and emotional triggers shape our connections. The conversation touches on healing past wounds, setting healthy boundaries, and the power of open communication in fostering deeper, more authentic partnerships.
Listeners are invited on a journey of self-discovery and growth, with practical insights on recognizing personal needs, expressing true emotions, and embracing compassion — both for themselves and others.
Whether you're navigating a current relationship or reflecting on past ones, this episode is a powerful reminder: you deserve to show up fully as yourself.
In this episode, Jenna and Kat use an active listening exercise to share parts of their story and what milestones have made them who they are.
Listen in to hear what makes them tick, what motivates them to get out of bed and champion wellness every day, and what they're planning for the future of Well Refined.
Chapters
00:00 Introduction to the Well Refined Podcast
01:18 Kat's Life Story: From Grosse Pointe to Wellness
04:41 Jenna's Journey: From Advertising to Yoga
07:57 The Impact of Yoga on Personal Growth
11:13 Motivation and Daily Inspiration
12:47 Fun Questions: Getting to Know Each Other
16:04 Travel Dreams and Future Retreats
21:05 Community Engagement and Closing Thoughts
Takeaways
In this episode of the Well Refined podcast, Kat interviews Courtney Miller, an expert in biofield tuning. They discuss Courtney's journey into this healing modality, the principles behind biofield tuning, and its significance in addressing emotional and physical ailments. The conversation emphasizes the importance of emotional awareness, the role of thoughts in physical health, and how biofield tuning can facilitate healing by breaking up energy blockages. Courtney shares insights on how to be proactive in managing emotions and the benefits of combining biofield tuning with other healing practices.
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In this bonus solo episode of the Well Refined Podcast, Jenna shares her personal journey of estrangement from her mother, exploring the complexities of their relationship and the emotional challenges that arise from it. She discusses the concept of the 'mother wound' and the importance of self-mothering, as well as the need for boundaries in relationships. Jenna emphasizes the significance of finding support and community, especially during emotionally charged times like Mother's Day, and encourages listeners to practice self-care and compassion.
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In this episode of the Well Refined Podcast, Kat interviews Dr. Spencer Couturier, co-founder of Aevitas Medical, and owner of the Future Self Substack, about the importance of aging with intention and building a future self.
They discuss Dr. Couturier's journey in medicine, the innovative services offered at Aevitas, and the concept of health reserves as a way to approach aging.
The conversation emphasizes the need for proactive health management, the cultural perceptions of aging, and the role of personal responsibility in health outcomes. Dr. Couturier shares insights on how to start optimizing health at any age and the importance of community in wellness.
Takeaways:
- Aging with intention is crucial for a fulfilling life.- Chronological age does not always reflect biological age.- Health reserves decline as we age, similar to financial savings.- Proactive health management can start at any age.- Community support enhances individual health journeys.Understanding your body composition is key to health optimization.- Personal responsibility plays a significant role in health outcomes.- Mindset and happiness are essential components of wellness.Healthcare is evolving towards preventative and personalized approaches.- Small daily habits can lead to significant health improvements.
Links:
The Obstacle is The Way by Ryan Holiday
In this episode of the Well Refined Podcast, Jenna and nutritionist, Gina Render, discuss the importance of making empowered choices in nutrition, especially for women in mid-life age ranges. They explore the hormonal changes that occur during perimenopause, the significance of muscle mass and metabolism, and the need to shift focus from weight loss to body composition. Tune in to hear about the necessity of protein and fiber in women's diets, the debunking of certain weight loss myths, and the importance of strength training for long-term health. Jenna shares her personal journey of tracking nutrition and finding balance in her fitness routine, encouraging listeners to embrace their unique paths to wellness.
Follow Gina at @adventuremore_pn on Instagram or visit www.adventure-more.com.
In this special birthday episode of the Well Refined podcast, Jenna and Kat reflect on personal growth, the significance of birthdays, and the journey of self-discovery as Kat celebrates her 33rd birthday. They discuss the importance of quality time with loved ones, embracing change, and the wisdom that comes with aging. The conversation highlights the value of living life to the fullest and cherishing relationships while setting intentions for the future
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Enjoy the episode and please share your takeaways!
In this episode of the WellRefined Podcast, Jenna and Kat explore the interconnectedness of chasing dreams and overall wellness. They discuss the importance of self-awareness, authenticity, and taking actionable steps towards one's desires.
The conversation emphasizes the significance of clarity, self-trust, and the journey of personal growth, while also addressing the challenges of change and the power of manifestation. The hosts encourage listeners to embrace their unique paths and support each other in pursuing their dreams.
Links:
Takeaways
In this engaging, vulnerable, and deeply personal conversation, Jenna from Well Refined and Sam Gutowski from Be Here Now, Baby explore the complexities of female desire, orgasms, and the importance of mindfulness in sexual wellness. They discuss the stigma surrounding sex, the need for open communication in relationships, and the significance of understanding one's own sexual history and beliefs in order to have the sex life that you want and deserve. This episode emphasizes the empowerment that comes from self-discovery and the right to experience pleasure. Tune in as they strip down and bare all!
A few key takeaways from the episode:
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