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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

Send us a text

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

Send us a text

What if the path out of overwhelm isn’t a 90-day overhaul but the smallest meaningful step you can repeat today? That simple pivot anchors a candid, energizing conversation with Lindsie Vizethann, a former ER nurse who now coaches women through PCOS with practical tools and real empathy. We trace her move from high-stress hospital shifts to building a gym community to guiding clients beyond symptom management, and we unpack the mindset shift that turns “start again Monday” into “start again now.”

Together we clarify what PCOS is and isn’t, why you no longer need ovarian cysts to meet the criteria, and how insulin resistance often shapes symptoms like irregular cycles, acne, or facial hair. We address the stereotypes that lead to missed diagnoses—especially for lean women—and the frustration of being told to “eat less, move more” without a roadmap. Instead of rigid plans or fad diets, we focus on creating daily sustainable habits: add protein at one meal, take five-minute stretch breaks between calls, stack a short walk after lunch, and prioritize consistent bedtime. These micro-habits compound into better steadier energy, and real progress you can feel.

You’ll also hear how to pair medical care with coaching for a more complete approach, use mindful eating to untangle emotion from food, and celebrate small wins to lock in identity change. Lindsie shares resources to keep learning—her show PCOS Unfiltered, her upcoming book Healing Beyond the Diagnosis, and where to connect for support—so you leave with clarity and a plan that fits your life. If you’re tired of all-or-nothing advice and hungry for sustainable change, this conversation offers both hope and a blueprint.

Enjoyed the conversation? Follow the show, share this episode with a friend who needs it, and leave a quick review so more listeners can find these stories and tools.

CONNECT WITH LINDSIE: https://www.facebook.com/lindsie.vizethann https://www.instagram.com/healthy_everafter15/?hl=en

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 longer life that actually feels good? We dive into the four pillars of longevity—nutrition, movement, sleep, and stress management—and show how a deeper sense of purpose can make healthy habits stick. With clear examples and simple routines, we cut through the noise to help you choose what matters: stable energy, stronger muscles, better mood, and real recovery.

First, we mention the importance of food, quality nutrition and then we move into movement, the importance of regular exercise, strength, walking, and fitting in higher intensity workouts on a regular basis.. Sleep comes next with a realistic wind-down routine, circadian-friendly lighting, and why you can’t truly “catch up” on missed rest. We close the loop on stress, offering quick tools—breath work, nature breaks, prayer, journaling—that calm your system in minutes.

Threaded through it all is ikigai, the Japanese idea of purpose. When what you do aligns with what you value, motivation rises and healthy choices feel natural. Not everyone finds purpose at work, so we offer ways to build it through service, creativity, and community. You’ll leave with a short self-audit, small habit upgrades to start today, and a clearer vision of a life that is both long and deeply lived.

If this resonates, follow the show, share it with a friend who needs a boost, and leave a quick review so more people can find these tools. Got questions or a topic you want us to tackle next? Reach out—we’re here to help you thrive.

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

What if balance isn’t a myth but a muscle you can build with small, faithful choices? We sit down with author and podcaster Vivian Cumins to unpack how a severe burnout became the unexpected path to restoration—and why perfectionism often hides in our most praised habits. From a childhood memory that seeded “never enough” to a life reoriented around faith, stewardship, and joy, Vivian shows how to step off the treadmill of constant striving without abandoning your ambition.

We explore her three pillars for a sustainable life: put God first in your day so priorities flow from peace, practice self-care as stewardship of mind, body, and spirit, and make room for fun because laughter resets your system in ways willpower can’t. You’ll hear real examples—setting a 6 p.m. phone cutoff, allowing “good enough” edits, rebuilding structure after retirement, and navigating empty-nester shifts with intention. We talk people-pleasing, money stress, overcommitting at church and work, and the gentle art of noticing when old perfectionist patterns try to take the wheel.

Vivian also shares resources to go deeper: her devotional Break Down Better, YouVersion plans on balance and goal setting, and a forthcoming guided journal that helps you investigate your why with God—because healing sticks when you address the roots. If your calendar is full but your heart feels thin, this conversation offers clarity, compassion, and simple steps to start restoring what matters most.

If this resonated, tap follow, share it with a friend who needs a reset, and leave a review so more people can find Words of Wellness. What’s one boundary you’ll set tonight to protect your peace?

CONNECT WITH VIVIAN:

Instagram: https://www.instagram.com/viviancumins
Facebook: https://www.facebook.com/VivianCumins

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

A sudden goodbye can reset a life. Shelly opens up about the heartbreak of unexpectedly recently losing her beloved bonus dad and the hard truth that when health starts to change, even if there are mild challenges, our effort to see loved ones and spend time with them needs to be the priority. This is a conversation about presence over perfection—about carving out time for aging parents and elders, and finding gratitude that steadies you when the unexpected arrives.

Shelly shares practical ways to reduce regret before it starts—taking time for phone calls, visits and small check-ins that mean everything when travel might not be possible. She also talks openly about grief, how to honor someone’s legacy, and how gratitude can turn memories into a source of strength rather than a weight.

If you’ve been telling yourself there’s more time, let this be a gentle nudge to act. Text the person you miss. Book the trip. Build a routine that protects your energy so you can show up fully for the people who matter. If the message resonates, follow the show, share this episode with a friend who needs it, and leave a review to help others find Words of Wellness. Your stories and questions guide future conversations—reach out and tell us what you want to hear next.

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

In this brief special episode, Shelly sits down for a cozy Thanksgiving chat with her husband Brad, and their scene‑stealing pup, Charlie, to reflect on the kind of traditions that they share as a family with their three children; cooking together, laughing often, and always choosing to love one another in addition to liking each other. Together, they share openly and honestly what they are grateful for and it always comes back to family time. The message always comes back to gratitude and how simple moments and spending time together helps a family reset and focus on what is most important in life.

We also get clear on the mission behind Words of Wellness: cut through the noise and deliver one useful nugget you can use today. With 35+ years in health education, Shelly brings a grounded approach to fitness, food, sleep, and mental well‑being, while highlighting the stories and strategies that help listeners build sustainable habits. The heart of this episode is connection—how shared meals, consistent plans, and gentle humor create psychological safety and genuine joy during the holidays.

For moms looking for steady support, we introduce the Moms Who Flourish mentorship launching in January: weekly sessions, guest coaches, comprehensive wellness topics, plus Black Friday bonuses, $300 off registration, and lifetime access to future programs and events. Founding members receive a one‑on‑one coaching session and ongoing perks so growth feels doable, not daunting. If you’re ready to trade overwhelm for belonging, to gain clarity in your wellness journey and to do so alongside other like-minded moms, then this is your moment and this community is for you! Message Shelly for details and to get registered.

Lastly, we hope you share this with someone who needs a little holiday hope, and we would love to know your favorite gratitude ritual. Subscribe, leave a review on Words of Wellness, and message Shelly on Instagram at Wellness with Shelly J or at Moms Who Flourish to learn more and grab the Black Friday offer.

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