Happy Holidays! Here is a re-release of one of our and YOUR favorites! See you next year!

Summary:

In this episode, Ethan Kross discusses his books 'Shift' and 'Chatter' with Staci & Melissa, exploring the intricate relationship between emotions and thoughts. He discusses the usefulness of negative emotions, and when to recognize when they are no longer useful. He also provides strategies for managing that. Ethan emphasizes the importance of self-talk, the potential downsides of excessive positivity, and the need for emotional regulation. Kross provides practical strategies for managing emotions, including the concept of strategic avoidance and the value of perspective. The conversation highlights the significance of understanding and navigating both positive and negative emotions in everyday life.

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Summary

In part two, Dr. Turnpaugh unpacks the exploding use of GLP-1 medications—from from children to adults — and the deeper metabolic crisis behind them. While GLP-1s can reduce inflammation, improve mood, quiet autoimmune symptoms, and lower weight, they were never meant to be lifelong solutions. Dr. Turnpaugh explains the real problem: a broken metabolic and inflammatory system driven by ultra-processed foods, endocrine-disrupting chemicals, chronic stress, and inactivity. He explores why GLP-1s often cause muscle loss, why lifestyle changes remain essential, and how tools like Cali-Curb may help people transition off medications safely. This episode reframes obesity, autoimmune issues, and metabolic dysfunction as solvable environmental mismatches—not personal failures.

Key Takeaways

1. GLP-1s work—but they’re not an off-ramp-less solution.

Without lifestyle change, they simply trade “food addiction for drug addiction.”

2. Metabolism affects immune function and brain health.

When mitochondria underperform, the immune system becomes overwhelmed and behavior, energy, and mood decline.

3. Ultra-processed foods + environmental chemicals = metabolic breakdown.

Endocrine-disrupting compounds, obesogens, and additives drive inflammation and obesity more than genetics.

4. GLP-1s may help “repair” a broken pathway—but only short-term.

He suggests some people may benefit briefly, then maintain results through lifestyle.

5. Muscle matters more than weight.

Many GLP-1 users lose muscle mass, leading to aging, frailty, and metabolic slowdown.

6. There is an off-ramp: behavior, movement & GLP-1 mimicking tools.

He highlights Cali-Curb as a natural GLP-1 booster that works with the body's rhythms.

7. Inflammation is the root of nearly every chronic disease.

Heart disease, autoimmune issues, metabolic dysfunction, osteoarthritis—all stem from chronic, unresolved inflammation.

8. Personal responsibility—not shame—is the long-term solution.

“You can’t give a man a fish forever—you must teach him to fish.”

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Summary

Kids today aren’t “the problem”—they’re having a problem. In this powerful conversation, Dr. Chris Turnpaugh explains why children are struggling more than ever with mood, focus, immune issues, and behavior challenges. Genetics haven’t changed much in the last several generations, but the environment has transformed dramatically: processed foods, chemical exposures, less movement, poor sleep, constant screens, and generational toxic load. Parents aren’t failing—they simply need better tools. Dr. Turnpaugh shares compassionate, practical strategies to help kids regulate emotions, reduce inflammation, improve behavior, and feel successful again. From diet and movement to sleep, sunlight, and incremental pivots, this episode reframes childhood “problems” as solvable environmental challenges—and empowers families to make small changes that truly work.

Key Takeaways

1. Kids aren’t giving you a hard time—they’re having a hard time.

Behavior issues are often environmental, not intentional.

2. The environment has shifted dramatically—even though genes haven’t.

Ultra-processed foods, chemicals, electronics, and sleep disruption are major drivers of mood, immune, and behavior problems.

3. Parents aren’t doing it wrong—they just need better tools.

Empathy + education creates progress, not shame.

4. Small pivots matter more than perfection.

“Consistency looks like nothing is happening—until one day it does.”

5. Clean food is foundational.

The biggest environmental exposure children have is the food they eat. Clean food reduces inflammation and improves behavior.

6. Movement is medicine.

Kids need to move; activity helps regulate emotions, focus, and immune system function.

7. Sunlight & sleep are essential neuro-immune regulators.

Sun exposure improves mitochondria, brain blood flow, and mood. Poor sleep amplifies inflammation and dysregulation.

8. Each child needs an entry point—start where they can succeed.

A small "hook” (like movement before screens) builds trust and motivation.

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Summary

In this conversation, The partners of Local Leaf Farm share with Staci & Missy why they've pivoted to growing microgreens for their neighbors. Discover why microgreens pack 40x more nutrients, how they’re grown locally, and simple ways to add them to everyday meals for better health.

https://www.localleaffarm.com/

Takeaways

• 1. Microgreens Are Extremely Nutrient Dense
  • They contain up to 40x the nutrients of their mature vegetable counterparts.
  • Just 1–2 tablespoons of broccoli microgreens can equal the nutrients in 3–6 pounds of broccoli.
• 2. They’re Easy to Eat and Add to Anything
  • Use them on rice bowls, salads, soups, smoothies, toast, pesto, waffles, and more.
  • They enhance flavor and appearance without needing culinary skills.
• 3. Microgreens Grow Fast and Locally
  • Grown in ~10 days.
  • Ideal for urban environments and indoor farms like Local Leaf Farm.
  • Their farm is literally in a repurposed Chipotle building, emphasizing creative reuse.
• 4. Hydroponic Farming Eliminates Pesticides & Soil Limitations
  • They use a closed-loop hydroponic system with filtered, nutrient-fortified water.
  • No pesticides, herbicides, or synthetic chemicals.
  • Controlled environments help maximize light, nutrients, and quality.
• 5. A Call to Action: Choose Differently
  • You can’t choose whether to eat, but you can choose what you eat.
  • Look into where your food comes from, how long it traveled, and who grew it.

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Summary

In this engaging conversation, Mark Payares is back to discuss the growing concern of 'tech neck' and its implications on posture and overall health. He emphasizes the importance of movement and offers practical solutions to counteract the negative effects of prolonged sitting and poor posture. The discussion also covers the trend of weighted vests, their benefits, and proper usage. Additionally, Mark demystifies sciatica, explaining its causes and how lifestyle changes can alleviate symptoms. The episode concludes with actionable advice for listeners to improve their health and well-being.


Takeaways

-Tech neck is a postural dysfunction caused by prolonged phone use.
-Movement is essential; our bodies are designed to move, not stay still.
-Weighted vests can help improve posture but should be used correctly.
-Sciatica can be caused by various factors, including posture and disc health.
-Lifestyle changes, such as diet and exercise, can significantly impact health.
-Regular reminders to maintain good posture can help prevent discomfort.
-Children are also affected by tech neck due to increased screen time.
-Breaking static postures is crucial for spinal health.
-Small changes can lead to significant improvements in well-being.
-Listening to your body and making adjustments is key to long-term health.

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While we're on a short break, please enjoy our conversation with Maureen Westfall as we discuss a lot of the ins-and-outs of perimenopause and menopause! And if you didn't catch it the first time - here's your chance. It's worth a listen and a share!

Summary

In this episode, Melissa and Staci speak with Maureen Westfall, a nurse practitioner and certified menopause specialist, to discuss the complexities of menopause and perimenopause. They explore the differences between the two, common symptoms, and various treatment options, including hormone replacement therapy and non-hormonal alternatives. Maureen emphasizes the importance of lifestyle changes, such as diet and exercise, in managing symptoms and highlights the role of vaginal estrogen. The conversation also touches on the significance of self-investment in health and well-being, particularly for women navigating these transitions.

Find a Menopause Society Practitioner in your area!

Takeaways

- Menopause and perimenopause are distinct phases, with perimenopause being the transitional period leading up to menopause.

- Common symptoms include hot flashes, insomnia, and mood changes, which can vary in intensity.

- Hormone replacement therapy (HRT) can be effective but is often a trial-and-error process.

- Non-hormonal options, such as SSRIs and lifestyle changes, can also alleviate symptoms.

- Vaginal estrogen is a safe option for many women, including cancer survivors, to manage vaginal health.

- Lifestyle factors like diet and exercise play a crucial role in managing menopausal symptoms.

- Self-investment in health is essential for women, especially during menopause.

- Women should seek providers who are knowledgeable about menopause and its treatments.

- Regular follow-ups are important to adjust treatment plans effectively.

- Integrative approaches, including supplements, can support overall health during menopause.

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Summary

In this episode of the Digestible Podcast, Marty Travis from Spence Farm shares his journey from furniture making to sustainable farming. He discusses the importance of regenerative agriculture, community building, and the ethical responsibility of sustainability. Marty highlights his work with chefs and healthcare providers to promote local, nutritious food and his efforts to support food-insecure families through innovative programs.

LEARN MORE: https://spence-farm.com

DONATE: https://thinkregeneration.com/donate

Takeaways

• Marty Travis transitioned from furniture making to sustainable farming.
• Regenerative agriculture focuses on soil health and community well-being.
• Building relationships with chefs and healthcare providers is key.
• Local food systems can improve community health and economy.
• Sustainability is an ethical responsibility for future generations.
• The SNAP Challenge program supports food-insecure families.
• Community support is vital for sustainable farming success.
• Marty emphasizes the relational aspect of food over transactional.
• Practice makes progress, not perfection, in sustainable farming.

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Summary:

In this episode of the Digestible Podcast, hosts Staci Seed and Melissa Hauptman interview Pete Bahe, founder of Iron and Acre, a delivery service focused on regenerative and humanely raised products. The conversation explores the importance of sourcing food locally, the benefits of regenerative farming, and the challenges faced by small farms in the conventional food system. Pete shares his journey from a technology executive to a farm advocate, emphasizing the need for a decentralized supply chain and consumer education. The episode highlights the nutritional and economic advantages of buying directly from local farms.

DISCOUNT CODE ALERT!

For Digestible Listeners that live in the north suburbs of Chicago, you can visit:

https://ironandacremeats.com and use the discount code digestible for $25 off your first order!

Takeaways

1. Consider the journey of your food from farm to table.
2. Local farms often provide higher quality, nutrient-dense food.
3. Regenerative farming practices benefit the environment and food quality.
4. Buying directly from farms supports local economies.
5. Small farms face challenges in the conventional food system.
6. Consumer education is key to understanding food sourcing.
7. Decentralized supply chains can improve food quality and accessibility.
8. Regenerative practices can lead to better yields and healthier ecosystems.
9. Direct farm purchases keep more money in farmers' pockets.
10. Convenience often comes at the cost of food quality.

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