In this episode of Food for Thought by Greenfork, host Stephen Zabala interviews Dr. Craig Nelson, a chiropractor from Intrinsic Chiropractic in New York to discuss his holistic approach to musculoskeletal health. Dr. Nelson shares insights from his 25-year career, blending biomechanical expertise with emotional and cellular wellness strategies to foster lasting health changes.
Dr. Craig Nelson can be reached at intrinsic-chiropractic.com, by phone at (518) 886-9507, or directly via text or call at (518) 708-4560.
00:00 Introduction to the podcast and guest, Dr. Craig Nelson.
03:35 Explanation of intrinsic muscles and the philosophy behind Intrinsic Chiropractic.
06:14 Introduction to Dr. Nelson’s three-prong approach to musculoskeletal injuries.
09:14 Discussion on how scar tissue forms and impacts joint load.
12:07 Importance of exercises to engage deep stabilizing muscles like the multifidus.
15:12 Emphasis on preventative care to maintain joint mobility and muscle function.
18:19 Connection between emotional state, stress, and physical health.
21:17 How stress impacts specific body parts and movement patterns.
24:05 Importance of active participation in treatment for lasting change.
27:38 Impact of sleep posture on intrinsic muscle function and stiffness.
31:29 Explanation of the cracking sound in chiropractic adjustments.
35:04 Discussion on energy, trauma, and holistic health perspectives.
38:57 Importance of human connection in healthcare and community care.
42:24 Dr. Nelson’s upcoming wellness program using wearable data.
46:23 Critique of hyper-specialized medical systems and holistic alternatives.
50:08 Benefits of a strong referral network for patient care.
53:54 Dr. Nelson’s flat-rate pricing model to keep care accessible.
57:02 Benefits of cold plunge and sauna for cellular resilience and community.
1:00:59 Mental resilience through endurance sports and daily practice.
1:04:20 Dr. Nelson shares contact info and his last meal choice.
In this episode of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes Melissa Rose, a massage therapist, mother, and musician, who shares her serendipitous path into massage therapy. Tune in as they explore topics like storing trauma in the body, the power of human touch, ecstatic dance, somatic practices, music as meditation, and tips for holistic wellness.
To connect with Melissa Rose, find her on social media, at centered-massage.com/melissa-rose/, or contact her at (518) 912-1567.
00:00 Welcome and introduction to Melissa Rose
03:00 Melissa's journey into massage therapy from restaurant work
06:00 Evolution of her massage career and becoming an independent contractor
09:00 How the body stores emotions and big releases during sessions
12:00 Introduction to ecstatic dance and its benefits
15:00 Story of dancing through grief after a friend's passing
18:00 Energy transference and profound client exchanges
21:00 The sacredness of human touch and infant studies
24:00 Differences between Swedish and medical/deep tissue massage
27:00 Tips for pre- and post-massage preparation
30:00 Hydration, running goals, and personal health reflections
33:00 Future goals including herbology and Miss Rose Wellness
36:00 Herbs, oils, and potions used in practice
39:00 Interest in somatic therapy and EMDR
42:00 Psychedelic therapy and ideas for a wellness center
45:00 Music as therapy and kirtan jam band experiences
48:00 Frequencies in music and emotional discernment
51:00 Life stages, trauma responses, and video game analogies
54:00 Death row meal: steak, sweet potato pie, and Hook-inspired feast
57:00 Comfort food, nutrition's impact on mental health, and dairy issues
59:00 How to find Melissa and closing thoughts
In Episode 20 of the Greenfork Food for Thought podcast, host Stephen Zabala welcomes guests Vicki Braunstein and Kiera Kenyon to discuss the powerful connection between food, mental health, and healing. Together, they share how their “Food and Mood” program uses nutrition education to support emotional well-being. The conversation explores comfort food psychology, trauma and nourishment, barriers to understanding nutrition, more!
To learn more about the Food and Mood program, visit Saratoga Center for the Family or check any of the guests' social media!
0:00 Intro and welcome Vicki Braunstein & Kiera Kenyon
0:25 “Food is Mood” program overview
1:10 Vicki’s background as a therapist
6:20 Reconnecting family through cooking
10:15 Food as medicine and discipline in healing
12:10 Nutrition and mental health connections
14:20 Personal evidence vs. scientific evidence
17:00 Balancing therapy and nutrition for mental wellness
19:40 Understanding comfort food and emotional eating
26:30 Trauma, dissociation, and grounding through eating
29:00 Awareness and emotional triggers in cravings
32:00 Navigating nutrition misinformation
34:30 Listening to your body and the elimination diet
40:00 The value of community and ongoing education
42:00 Food is Mood group structure and goals
48:00 Food access, CSA boxes, and advocacy work
50:00 Nutrition in schools and systemic change
55:00 Reconnecting with nature and growing food
58:00 Youth empowerment through food programs
1:01:20 Building bridges between farms and families
In Episode 19 of the Greenfork Food for Thought podcast, host Stephen Zabala reconnects with childhood friend Tess Palma-Martinez, a private chef, sound healer, and sonography student. Recorded in Stephen’s kitchen, they discuss Tess’ journey from Saratoga to NYC, Brazil, LA, and Costa Rica, exploring sound healing, primal movement, and the role of frequencies in well-being.
To connect with Tess, follow @completelygolden on Instagram or visit completelygolden.com.
0:00 Intro and welcome Tess Palma-Martinez
0:20 Catching up as childhood friends
1:17 Tess’ journey: NYC, Brazil, and beyond
3:53 Reconnecting with family
5:33 Path as a chef and sound healer
6:12 Opening a floral shop
7:55 Frequency in Tess’ work
9:06 How sound baths work
11:12 Frequencies and harmonic state
13:00 Nature, movement, and meditation
14:06 Music’s impact on emotions
16:31 Using music to shift energy
18:56 Subliminal frequencies in music
21:58 Primal movement and fascia
26:28 Somatic therapy benefits
29:20 Controlled articulated rotations
30:48 Psoas muscle and health
34:01 Patience in healing
37:57 High school reflections
43:10 Parenting with resilience
45:15 Embracing authentic tuning
49:39 Tess’ studies and sound baths
51:44 Physics of sound
54:07 Life transitions
56:22 Sound baths and trainings
57:06 Last meal: Indian dosa and paneer
59:13 Closing thoughts
In Episode 18 of the Greenfork Food for Thought podcast, host Stephen Zabala sits down with Christian “Mo” Morales, a strength and performance coach working with athletes of all ages and levels. Mo shares his journey into athletic coaching, from internships and early experiences to leading athlete programs, and dives into topics like youth vs. adult training, the art and science of coaching, using technology in performance, and blending physical therapy with strength training.
To connect with Mo, follow @mo_movement25 on Instagram.
0:00 Intro and welcome Christian “Mo” Morales
2:24 Discovering athletic coaching and early inspirations
3:44 Funny story from shadowing an athletic trainer
5:18 Internships at Max Level Fitness and growth as a coach
7:05 Building relationships and meeting clients where they are
8:43 Adapting programs and learning the “art” of coaching
9:42 Training youth athletes vs. adults
12:32 Coaching adults and balancing goals with smart training
14:02 Blending rehab concepts with performance training
16:25 Making training fun and competitive for kids
17:52 Using technology like jump pads and laser timers
19:34 Coaching at Skidmore and integrating performance tech
22:26 Future goals with force plates and advanced analysis
25:02 Isometrics and tendon health in athletes
26:54 Blood flow restriction training and Mo’s published thesis
28:49 Principles of adaptation and transferable qualities
29:46 Evolution of athletic training and growth of private gyms
31:26 Golf, biomechanics, and rotational training
35:43 Mo’s last meal picks: Taylor ham, pizza, eggplant parm
36:42 Future projects, LLC, and online programs
40:39 Closing thoughts and where to find Mo
In Episode 17 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Don Walton, an MMA athlete, coach, and promoter. Listen in as Don shares his journey from fighter to coach at the Academy of Elite Martial Arts in Saratoga, discussing weight cutting, founding Elite Fighting Promotions, and the discipline of martial arts.
To reach out to Don about training, follow @saratogaelitema_ on Instagram or search for Saratoga Academy of Elite Martial Arts on Facebook.
0:00 Intro and welcome Don Walton
0:25 Don’s roles in martial arts and Elite Fighting Promotions
0:44 Hexagon vs. octagon cage clarification
1:00 Story about uncle’s watch dogs
1:20 How Don started in martial arts
1:56 From military plans to rediscovering martial arts
2:24 Falling in love with Muay Thai and coaching
2:43 Training in Southern California
3:02 Returning home and retiring from fighting
3:49 Choosing coaching over fighting
4:25 Weight cutting and nutrition challenges
6:34 Weight cutting regulations and hydration tests
7:15 Discipline in tough training
8:14 The “hungry wolf” mentality
9:55 Life in the gym and love for martial arts
11:16 Favorite fighters: John Haggerty and Superbon
12:15 Coaching Damian to a WBC championship
13:43 Coaching kids and average people
17:11 Phil Nurse’s Muay Thai curriculum
22:26 Starting Elite Fighting Promotions
28:08 Upcoming September 20th show
35:54 Last meal: spicy ramen from Yummy Ramen or Thailand
39:18 Finding the flow state in martial arts
43:46 Advice for beginners: be a sponge, lose the ego
49:11 Closing thoughts and gratitude
In Episode 16 of the Green Fork Food for Thought podcast, host Steven Zabala sits down with Renee Salerno, an endurance athlete, yogi, and aesthetician. Renee, owner of Namastetics, shares insights on her journey through yoga, mountain biking, cross-country skiing, and her approach to skincare that emphasizes self-care and education. From the transformative power of restorative yoga to the importance of SPF and embracing new challenges as a lifelong learner, Renee’s vibrant energy and dedication to community shine through.
Learn more about Renee’s services by emailing her at namasteticsbeauty@gmail.com, book a session through her Vagaro site, or follow Namastetics Beauty on Instagram.
0:00 Intro and welcome Renee1:56 Renee’s dance-inspired yoga journey3:24 Her intense yoga teacher training experience7:31 Mountain biking mishaps and flow state9:41 Transition from running to cycling11:23 Training for a half marathon15:43 Nutrition for endurance athletes21:11 Exploring cross-country and skate skiing23:34 Trying rock climbing as a beginner27:22 Adapting yoga with a wrist injury32:10 Yoga’s restorative role in athletic longevity38:08 The role of an aesthetician in wellness41:58 Combining yoga, Reiki, and skincare43:21 Understanding Reiki as energy work49:45 Skincare education and avoiding toxic chemicals56:02 The critical importance of SPF59:11 Renee’s last meal: meatballs and homemade pasta1:03:09 Closing thoughts and gratitude
In Episode 15 of Food for Thought, host Stephen Zabala sits down with educator and mindfulness coach Leah Ferrone to explore the impact of technology and social media on mental health, relationships, and real-world connection. Leah shares neuroscience-backed insights, practical mindfulness tools, and stories from her work with kids, parents, and teens to help listeners build healthier tech habits and deeper human connections.
Learn more about Leah’s work and programs at bravelionmind.com and follow her on Instagram at @bravelionmind.
0:00 Intro to Leah Ferrone and digital wellness focus
2:08 The overwhelm of social media presence
4:11 Lessons from a year off Instagram
6:27 Mindfulness roots from Leah’s upbringing
9:36 Making mindfulness fun for kids
13:39 Tech and social media: pros and cons
17:34 Online judgment and cyberbullying
20:00 From outdoor play to online life
22:47 Unspoken social media “rules” for teens
25:07 Value of real-life social interaction
31:12 Power of phone-free events
36:07 Why mistakes help kids grow
40:15 Six-hour phone-free teen retreat
42:12 Teen-led digital well-being committee
45:49 How teens see their tech use
49:20 Teens want authentic childhoods
53:06 Unplugged creativity and problem-solving
55:27 Breaking autopilot phone habits
57:59 AI’s impact on learning and authenticity
In this episode of Food for Thought, host Stephen Zabala sits down with Dr. Patrick Campbell, chiropractor and founder of Ecotone Health, to talk all things performance, movement, and recovery.
From functional mobility to advanced assessments, running analysis, and cutting-edge recovery tools like TECAR therapy, Patrick shares insights that bridge the gap between rehab and athletic performance. Whether you’re a runner, lifter, or just want to move and feel better, this conversation is packed with value.
00:00 Intro to Patrick Campbell & Eco Tone Health
01:28 Patrick’s Background & Career Journey
05:18 Founding Eco Tone & Business Growth06:20 Chiropractic vs. Holistic Movement-Based Care
13:04 Movement Assessment Tools Overview18:54 Sports Training & Mobility Insights24:33 Flexibility vs. Mobility
32:10 Running Form Assessment & Tools
40:13 Recovery Tools at Eco Tone HQ
43:33 TECAR Therapy Explained49:02 Real Results from Recovery Tech
59:02 The Last Meal Question
In this episode of Food for Thought, host Stephen Zabala welcomes Sarah Hutcherson, founder of Slo Breath Works, for an enlightening conversation on the power of breathwork. From managing anxiety and stress to enhancing athletic performance and recovery, Sarah breaks down the science and spirit behind various breath techniques — and even guides listeners through a calming breath practice to start the episode.
Together, they explore the connection between breath and the nervous system, how simple breathing exercises can transform your day, and why just five minutes of breathwork can create measurable change. Whether you’re a yogi, athlete, high-stress professional, or just breath-curious, this episode will leave you inspired (and maybe exhaling a little slower).
00:00 Welcome & Introduction
00:43 Guided Breathwork Practice
03:30 Benefits of Breath Awareness
08:00 Sarah’s Background & Breathwork Journey
13:00 Tools, Books & Science Behind Breath
18:00 Breath & Nervous System Regulation
24:00 Deep Breath Practices & Techniques
30:00 Mental Health, Emotions & Breath
36:00 Daily Integration & Habit Stacking
42:00 The Power of the Exhale
46:00 Final Thoughts & Last Meal Question
In this episode of Food for Thought, host Stephen Zabala welcomes Michael Kurkowski—fitness and mindset coach.
They explore the power of combining physical training with personal development, the philosophy behind kettlebell mastery, and how mindset is built through simple, consistent practice. From overcoming early injuries to coaching during a pandemic, Michael shares a grounded and thoughtful perspective on holistic health.
00:00 – Intro & holistic health philosophy
01:39 – Michael’s injury and journey into fitness
07:10 – Discovering kettlebells and the strength system
12:05 – Mastery over metrics: training as practice
16:22 – Why autonomy matters: lessons from COVID
24:24 – The body/mind connection: which comes first?
28:39 – Daily mindset practices & mental resilience
31:05 – Stoicism, Daoism & surrendering control
37:00 – Social media, self-worth & defining success
42:35 – Michael’s last meal & the emotional power of food
Join host Steven Zabala as he sits down with Dave Bender from Contemporary Athlete, a personal training facility in Clifton Park. Discover how Dave transformed from a springboard diver to a fitness entrepreneur, sharing insights on effective coaching, personalized training, and building a successful gym. Learn about their innovative semi-private training model, cutting-edge technology like Keno Tech, and Dave's philosophy on helping clients achieve their health and fitness goals. Whether you're a fitness enthusiast or looking to start your wellness journey, this podcast offers valuable perspectives on holistic health and personal growth.
0:00 - Introduction and Podcast Welcome
0:53 - Dave's Background in Fitness
3:21 - Fitness as Personal Transformation
4:25 - Approach to Training and Client Coaching
5:28 - Importance of Professional Guidance
8:20 - Fitness Industry Challenges and Misconceptions
9:41 - Transitioning from Coach to Business Owner
15:00 - Contemporary Athlete's Training Model
21:13 - MAPS Training System and Technology
30:00 - Partnerships and Holistic Approach to Fitness
36:40 - Continuing Education for Coaches
47:11 - Future Plans for the Gym
1:00:00 - Last Meal Question
1:06:01 - Closing and Contact Information
Join host Stephen Zabala as he sits down with Katie Tansey, a nutrition coach, fitness enthusiast, and community organizer. In this engaging episode, Katie shares her wellness journey, discusses the importance of nutrition, and talks about her popular Savage Sunday workout group. Learn about intuitive eating, macronutrients, and how building a supportive fitness community can transform your health and lifestyle. Whether you're interested in nutrition, fitness, or personal growth, this podcast offers valuable insights and inspiration.
00:00 Introduction
02:38 Katie's Personal Wellness Journey
05:04 Origins of Savage Sunday
07:53 Type Two Fun Concept
11:19 Katie's Background in Nutrition
14:05 Nutrition Coaching
20:00 Nutrition and Health Strategies
27:33 Fitness Journey
48:45 Savage Sunday and Community
1:00:21 Closing Conversation
Host Stephen Zabala sits down with financial advisor Emma Muhvich to uncover the keys to building a healthy financial life. In this empowering conversation, Emma breaks down the essentials of budgeting, saving, and aligning your money with the life you truly want. Whether you're a young professional, entrepreneur, or simply ready to take control of your finances, this episode will help you manage money without stress, recognize your financial habits, and start building a sustainable future—one smart decision at a time.
0:00 - Introduction to Financial Wellness
4:30 - Personal Financial Journey
12:15 - Understanding Your Money Mindset
20:45 - Practical Budgeting Strategies
30:10 - Relationships and Money
40:22 - Avoiding Financial Pitfalls
50:55 - Retirement and Long-Term Planning
58:30 - Closing Thoughts and Actionable Tips
In this episode of Food for Thought Podcast, host Steven Zabala interviews Kira Kenyon, a nutrition therapy practitioner who shares her profound personal health journey. Kira discusses her struggles with mental health, chronic illnesses and how these challenges led her to a holistic approach to healing. She emphasizes the importance of nutrition, nature, and understanding one's body. Her journey is a testament to the power of holistic health, natural healing, and the intricate relationship between nutrition, mental health, and personal well-being.
0:00 Introduction
2:34 Early Career and Business
4:15 Mental Health Journey
7:41 Health Discoveries
11:12 Ongoing Health Challenges
15:00 Approach to Healing
18:19 Nutrition and Holistic Health
25:00 Deeper Dive into Nutrition
35:00 Spiritual and Philosophical Approach to Food
48:00 Food is Mood Program
58:55 Closing Conversation
1:06:10 Podcast Conclusion
In this episode, host Stephen Zabala welcomes guest Katy Margison for a powerful and down-to-earth conversation about nutrition, life, and sobriety. Katy shares her personal journey, opening up about her healing and sobriety. Together, they discuss the challenges of recovery, the importance of self-awareness, and how to build a life rooted in balance and resilience. It’s an honest, uplifting dialogue filled with insight for anyone on a wellness journey or simply looking for real talk about growth and transformation.
0:00 Introduction and Nutrition Coaching
10:00 Fitness and Athletic Journey
25:00 Nutrition and Fitness Myths
45:00 Sobriety Journey
1:07:00 Closing Thoughts
Host Stephen Zabala is joined by Rebbekka Graziano, fitness coach and owner of Battleground Fitness. A former powerlifter turned full-time coach and business owner, Rebbekka shares her journey into the fitness world, what inspired her to start coaching, and how she overcame injuries along the way. They dive into the challenges of running a local gym, supporting clients at every level, and building a community that lifts each other up.
0:00 Introduction and Background
2:41 Transition to Battleground Fitness
4:59 Challenges and Lessons of Running a Business
9:54 Programming and Training Philosophy
16:10 Powerlifting Journey and Injury Recovery
24:13 High Rocks Training and Community Impact
27:11 Importance of Strength Training for Women
27:26 Balancing Fitness and Life
1:01:57 Final Thoughts and Contact Information
Host Stephen Zabala is joined by Mike Verschelden, founder of On The Move Fitness, to talk about the power of movement, mindset, and coaching. Mike shares the story behind his gym, how he approaches training clients of all backgrounds, and why building a strong, supportive fitness community matters. Whether you're a seasoned athlete or just starting out, this episode offers real insight into what it takes to create lasting change both in and out of the gym.
0:00 Mike Verchelden's Background and Early Inspirations
3:21 Transition to Fitness Coaching
6:12 Bodybuilding Phase and Transition to Functional Training
13:17 Programming and Class Structure
17:19 Business Challenges and Growth
17:45 Future Goals and Community Engagement
In this solo episode, host Stephen Zabala breaks down the fundamentals of good nutrition. From macronutrients and micronutrients to supplements and balanced meals, Stephen simplifies what it really means to eat well. Whether you're just starting your health journey or need a refresher on the essentials, this episode offers practical tips and no-nonsense guidance to help you fuel your body the right way.
0:00 Intro
1:13 Savage Sunday Workout
2:19 It is Always Good to Do New Things
5:05 New Greenfork Menu
7:35 Basic Nutrition Coaching
8:15 Macronutrients
9:42 Micronutrients
10:51 Supplements
15:50 Making a Diet Plan
21:21 Body Recomposition
21:54 Working with a Coach
22:24 Planning for Success
23:40 Variety
25:56 Thinking of Food Differently
26:38 Simplicity is the Ultimate Sophistication
27:17 Recap
In this episode of Food For Thought, host Stephen Zabala sits down with Nurse Practitioner Jenna Hume to unpack the complex world of modern health. From obesity medications to the benefits of whole foods, Jenna offers a grounded perspective on what truly supports long-term wellness. They also tackle trending diets, health fads, and how to separate hype from evidence.
0:00 Welcome Jenna
0:50 Jenna’s Background
5:49 Current Healthcare System
6:29 Jenna’s Practice
7:31 The Importance of Inbody Scans
9:20 The Future of Healthcare
12:11 Jenna’s Practice
14:13 Obesity Medications
23:23 Food with GLP-1s
27:40 Sleep Quality
30:55 Stress Management
34:37 Alcohol Consumption
35:45 Big Blocks First
37:35 Dietitions
40:39 Learning Behaviors from Parents/Caregivers
44:42 Where to Find Jenna
