"Healing doesn’t happen overnight—it’s one step, one breath, one choice at a time. Your body already knows the way; you just have to listen." – MJ Renshaw

In this episode of Turmeric & Tequila, host Kristen Olson (KO) sits down with MJ Renshaw—breathwork facilitator, author, podcast host, and founder of The Being Method. Breathwork educator and author MJ Renshaw joins KO to unpack the science and soul of emotional release—why crying is healthy, how suppressed emotions show up in the body, and simple ways to regulate your nervous system. We cover psychoneuroimmunology (mind–brain–immune links), sympathetic vs. parasympathetic breathwork, generational trauma, and practical steps to start listening to (and healing) your body—without needing a “perfect” routine. MJ also shares insights from her book How to Cry and a 30-day breathwork pathway for emotional clearing.

Guest: MJ Renshaw — Founder, Being Method; author, How to Cry
Links: beingmethod.ca • IG: @beingmethodbreathwork

What you’ll learn

• Why “it’s okay to cry” is a physiological truth, not a cliché
• How suppressed emotions can contribute to chronic symptoms
• Fast vs. slow breathwork: when to use each (and why)
• A starter plan to feel safe in your body and process emotions
• Reframing success as presence, connection, and time freedom

Timestamps:

00:00 Intro, sponsors, why breathwork matters today

02:00 Meet MJ: childhood, adversity, and the decision to heal

06:30 From numbness to release: the moment breathwork “clicked”

10:45 Psychoneuroimmunology 101: emotions ↔︎ immunity & health

15:20 Sympathetic vs. parasympathetic breathwork explained

19:40 “Listening to your body” (and what that actually feels like)

24:10 Crying as detox: cortisol, the 90-second rule, permission to feel

28:45 Men, loneliness, and normalizing emotional intelligence

34:00 Social media, nervous system hijacks & not becoming the product

39:10 KO’s breathwork experience + how to get started safely

44:00 Generational trauma & releasing what isn’t yours to carry

46:04 How to Cry + MJ’s 30-day emotional-clearing practice

MJ Renshaw is a breathwork facilitator, author, podcast host, and founder of The Being Method, a science-based spiritual education platform designed to help people reconnect with their bodies and emotions through breathwork and somatic healing. Her book, How to Cry, explores the science and power of emotional release. From overcoming a traumatic childhood to building a thriving wellness business, MJ’s mission is to empower people to heal, grow, and find freedom in their mind-body connection. BeingMethod.ca

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

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"If my core values aren’t aligned, I can’t just show up and perform—I literally can’t do it. Knowing who you are and living in alignment is everything."

– Kristen Olson

In this special solo episode, host Kristen Olson (aka KO) reintroduces herself to the Turmeric & Tequila™ community. With over 250 episodes behind her, KO opens up about her journey—growing up in Colorado, competing as a Division I lacrosse captain, facing the challenges of injury and identity loss, and later becoming a 5x CrossFit Games athlete.

She shares how sports shaped her resilience, why core values matter more than anything, and how her path led to launching KO Alliance, her consultancy building authentic partnerships between mission-driven brands and influencers. This episode is about grounding, remembering where you’ve come from, and embracing the messy, real, and powerful journey of becoming the fullest version of yourself.

Whether you’re an athlete, entrepreneur, creator, or simply navigating life, KO’s reintroduction is an inspiring reminder that leadership isn’t about perfection—it’s about showing up authentically.

Tune in to hear the story behind Turmeric & Tequila™, KO’s passion for human optimization, and why she believes in changing (positively inspiring) the world by first changing ourselves.

Time Stamps

• 0:00 – Welcome & why this reintroduction matters
• 6:30 – Colorado roots & family background
• 15:20 – The drive to play D1 lacrosse & lessons from persistence
• 28:00 – Injury, ACL tear & redefining identity
• 39:00 – Coaching & building life skills through sports
• 50:45 – Transition into CrossFit & competing on the world stage
• 1:05:00 – From athlete to entrepreneur: KO Alliance beginnings
• 1:15:00 – Building brands, sponsorships & authentic partnerships
• 1:25:00 – The birth of Turmeric & Tequila™
• 1:35:00 – Why core values and alignment are everything
• 1:45:00 – What’s next: coaching, podcasting & community building

Kristen Olson is a lifelong athlete, entrepreneur, and creator dedicated to human optimization and authentic leadership. A Colorado native, she is a former Division I lacrosse team captain, a 5x CrossFit Games athlete (including a team 2nd place finish), and the founder of KO Alliance, a consultancy specializing in culture marketing and strategic partnerships. She is also the host of the Turmeric & Tequila™ podcast, a top 2% global show that brings together mission-driven humans from all walks of life to explore leadership, disruption, and living with purpose. Kristen’s work spans coaching, brand building, speaking, and facilitating conversations that challenge the status quo while embracing both the turmeric (health & discipline) and the tequila (fun & freedom) sides of life.

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

WATCH HERE

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https://youtu.be/ZCFQSpFoAgI?si=Erg8_2eH8uyEgYZF

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https://youtu.be/9Vs2JDzJJXk?si=dpjV31GDqTroUKWH

"Strength is more than muscle—it’s the courage to keep showing up for yourself, day after day."

– Melissa Perlman

In this episode of Turmeric & Tequila™, Kristen Olson sits down with Melissa Perlman, founder of Bikini Bootcamp and Amansala Eco Chic Resort, for a dynamic conversation on fitness, resilience, and building a life of purpose. Melissa shares her inspiring journey of creating world-renowned wellness retreats, leading with authenticity, and redefining strength in every aspect of life. From the beaches of Tulum to the lessons learned through entrepreneurship, Melissa’s story is a testament to the power of courage, creativity, and consistency. Whether you’re chasing your next big goal, building a business, or looking for inspiration to keep showing up—this episode will give you the motivation (and mindset tools) to push past limits and embrace your full potential.

What you’ll learn in this episode:

• How Melissa built Bikini Bootcamp & Amansala Eco Chic Resort into global wellness destinations
• The role of resilience, leadership, and authenticity in success
• Fitness as a tool for confidence, discipline, and self-discovery
• Overcoming setbacks while staying grounded in purpose
• Why consistency beats perfection every time

This is more than a conversation about fitness—it’s about living fully, leading boldly, and embracing the journey.

Time Stamps:

0:00 – Kristen’s intro & welcome
2:20 – Melissa’s journey into fitness, wellness, and entrepreneurship
10:15 – Building Bikini Bootcamp & Amansala Eco Chic Resort
18:40 – Lessons in leadership, resilience & authenticity
26:05 – Fitness as a foundation for personal growth & confidence
34:30 – Overcoming challenges and staying connected to purpose
42:10 – Why consistency matters more than perfection
49:00 – Closing reflections & how to connect with Melissa

Melissa Perlman is the visionary founder of Bikini Bootcamp and Amansala Eco Chic Resort in Tulum, Mexico. With decades of experience in wellness, hospitality, and fitness, Melissa has created globally recognized retreats that combine movement, mindfulness, and community in stunning natural settings. Her mission is to empower others to reconnect with their bodies, rediscover balance, and build lives rooted in strength and authenticity.

Learn more at:

• Amansala.com
• Bikinibootcam.com

Contact Melissa: 1 (602) 909-4310

Connect with T&T:

IG: @TurmericTequila

Facebook: @TurmericAndTequila

Website: www.TurmericAndTequila.com

Host: Kristen Olson

IG: @Madonnashero

Tik Tok: @Madonnashero

Website: www.KOAlliance.com

WATCH HERE

MORE LIKE THIS:

https://youtu.be/ZCFQSpFoAgI?si=Erg8_2eH8uyEgYZF

https://youtu.be/piCU9JboWuY?si=qLdhFKCGdBzuAeuI

https://youtu.be/9Vs2JDzJJXk?si=dpjV31GDqTroUKWH