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Feeling foggy, run down, or stuck as the days get shorter? We invited Dr. Paul Arciero—renowned researcher in nutrition and exercise physiology—to map out a winter-ready wellness plan that’s simple, science-backed, and actually doable. We start by reframing “flu season” as a lifestyle season, then build a routine that protects energy, immunity, and cognition without extremes.

We break down bookend nutrition: why a protein-forward breakfast within an hour of waking, paired with prebiotic fiber and healthy fats, steadies blood sugar, supports the microbiome, and keeps cravings in check. Dr. Arciero explains how nutrient density has shifted and makes the evidence-based case for supplementation, highlighting the cognitive benefits tied to a daily multivitamin and the complementary roles of omega-3s, antioxidants, and adaptogens. We also get real about hydration: water is essential, but your brain, heart, and muscles depend on the big five electrolytes—sodium, potassium, magnesium, calcium, and chloride—in balanced amounts that go beyond trendy salt-and-lemon mixes.

From there, we design movement for the week, not punishment for the day. You’ll learn the four pillars—resistance training, short sprint intervals, mobility and balance, and easy aerobic work—and how to apply them with realistic timing, smart recovery, and the sweet spot of 4,000 to 7,000 steps on most days. Finally, we dial in sleep by aligning with circadian rhythms: consistent bed and wake times, morning and late-day light, a cool dark room, and a simple nighttime stack of magnesium (glycinate, threonate, or malate) with tart cherry juice to improve rest and recovery.

If you want a calmer mind, steadier energy, and stronger immunity through winter, this conversation gives you the checklist and the “why” behind it. Subscribe, share this with a friend who needs a boost, and leave a review to help more listeners find us. Which habit will you start today?

CONNECT WITH DR. PAUL: Instagram: https://www.instagram.com/drpaularciero
Facebook: https://www.facebook.com/PaulArciero

https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance

https://www.amazon.com/Protein-Pacing-Diet-Paul-Arciero

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

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Your DNA isn’t a verdict; it’s a starting point. We sit down with epigenetic human performance coach Susan Robbins to unpack how daily choices—when you eat, how you sleep, the way you train, even when you schedule hard conversations—reshape gene expression and ripple into longevity, mood, and metabolic health. Instead of chasing hacks, we walk through practical tools that translate biology into clear steps you can follow without counting macros or buying into trends.

Susan breaks down the “hardware vs software” model, showing why single-gene takes like MTHFR are incomplete without context. We compare DNA testing as a blueprint with pH360 as a living user manual that adapts as you do. From precise body measurements and an AI model of developmental biology, it generates food lists ranked by nutrient density, flags avoids that inflame current issues, and suggests ideal timing for meals, training, sleep, focus, and social recharge. You’ll hear how the six health types—Activator, Connector, Guardian, Diplomat, Sensor, and Crusader—predict strengths, stress patterns, and what each person must do first to feel better.

We get real about menopause, GLP‑1 medications, and the limits of one-size-fits-all advice. Susan shares stories of clients who reversed pre-diabetes, normalized blood pressure, and slowed their epigenetic aging pace by aligning habits with their wiring. You’ll learn why cold plunges or fasting help some and harm others, how to calm an overactive nervous system before meals, and why clutter can quietly sabotage the Diplomat’s metabolism. The bigger win is emotional: understanding your biology grants permission to be yourself, improves communication at home, and turns “discipline” into design.

Listen now, subscribe for future deep dives on personalized health and longevity, and share this with someone who needs a simpler, smarter path. Your healthspan begins with the next aligned choice.

CONNECT WITH SUSAN: Instagram:

https://www.instagram.com/susanrobbins_epigeneticcoach

Website: https://healthyawakening.co
Podcast: https://everydayepigenetics.co
Free E-book on Personalized Health: https://healthyawakening.co/ebook-signup

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

Want a simpler path through the wellness maze? Shelly opens up about two decades of testing “clean” products and shares the standouts that actually deliver: low-toxin skincare that feels good on your skin, safer scents that don’t hide mystery chemicals, and home essentials that make daily life easier without compromising your health. We also unpack the mindset behind better choices—clear standards, patient experimentation, and faith-grounded routines that keep you steady when marketing noise gets loud.

You’ll hear why a strong morning routine matters and how resources like the John Maxwell Bible, Activate Your Impact, The Miracle Morning, and Stillness Is The Key can shape focus, leadership, and calm. We walk through practical swaps: Branch Basics dishwasher pods that cut through dishes without the questionable ingredients, local soaps with transparent sourcing, and what we learned when a hyped non-toxic candle failed on burn time and scent throw. On the personal care front, Primally Pure’s antioxidant balm earns a spot in the nighttime lineup, Dazzle Dry nails the quick, durable manicure at home, and Kayla Gray perfume stands out for transparency and beautifully balanced fragrances.

Nutrition gets the same scrutiny. After ditching a “wellness” shake with artificial sweeteners, Shelly set a clear standard—no artificial flavors, dyes, or pesticides—and found Isagenix for clean protein, collagen, and organic, mold-tested coffee that’s gentle and jitter-free. For wine lovers, Scout and Cellar offers lower sugar, low-sulfite bottles made without chemical shortcuts, proving you can enjoy a glass and still feel aligned with your health goals.

If you’re ready to reduce toxins without chasing perfection, this episode gives you a practical roadmap and vetted recommendations you can trust. Share the show with a friend, leave a quick review to help others find us, and message us to join the Moms Who Flourish wellness mentorship starting in January. Let’s build steady habits, swap smarter, and feel better together.

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly