Dr. Christie Hafer - The Gut Brain Connection: AKA Vagus Nerve

“It's so much more relieving when you have a plan. I can't emphasize enough having nutrition planned out. Even this color-blocking system has been a game-changer.”

Ever felt like perimenopause was the universe's way of testing your limits? That's exactly where our host Taryn Perry found herself, navigating the unpredictable tides of hormonal change, before realizing that what she put on her plate was a key part of the equation to relief. This episode is a candid sharing of that epiphany, where you'll learn how the synergy of nutrition and a holistic lifestyle can turn the tide in your favor during perimenopause. You’ll also see the importance of understanding your hormonal health with a comprehensive blood panel—it's like having a secret conversation with your body that could change everything.

If your life's stressors are piling up like a Jenga tower waiting to topple, you're not alone. Taryn unpacks the ways we can artfully manage the stress of erratic cycles and life's relentless demands. From the sacred act of penciling in 'me time' to the underrated bliss of unplugging from the digital world, Taryn gives us a look into her perimenopause toolkit. It's about finding that sweet spot where taking care of your mental health also means taking the reins on your hormone health.

Wrapping up, let's talk color blocking—not for your wardrobe, but for your life! Imagine mapping out your week with colors that bring vibrancy not just to your planner, but to your every day. It's not just about ticking off to-dos; it's about crafting a lifestyle that celebrates your strengths and gives grace to your vulnerabilities. So tune in, take notes, and let's connect over on Instagram because this conversation is just the beginning.

Key Topics:

• Perimenopause Symptoms and Self-Advocacy (01:09)
• Hormone Testing and Nutrition for Menopause Symptoms (03:37)
• A Deeper Look Into Perimenopause and its Effects (09:33)
• Managing Stress and Productivity for Busy Parents (11:22)
• Using Color-Coded Calendars for Prioritization and Time Management (17:22)
• Nutrition and Strength Training for Perimenopause Support (20:05)
• Digestion and Bedtime Routine, Sleep Habits (25:11)
• Managing Perimenopause Through Structure and Organization (35:34)

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“It’s really about full body strength training, and learning to strengthen your body in a way that's going to help support your posture and especially those surrounding muscle groups that help with spinal mobility, hip mobility.”

Have you ever considered the intricate dance your body performs to maintain strength and stability, particularly after the life-changing experience of childbirth? As mothers, our bodies undergo monumental transformations, and it's about time we unpacked the truths of postpartum recovery. That's precisely why our host Taryn Perry interviews Deanna Holcomb & Joy Vlahovich of Sculpt Daily, two trailblazers dedicated to guiding women through the labyrinth of core and pelvic floor health. From the importance of posture to demystifying pelvic floor therapy, this episode is a treasure trove of insights for mothers navigating the often-unspoken challenges that come with bringing new life into the world.

This episode sheds light on the profound connection between breathing, posture, and the muscular symphony playing within us and equips you with simple, impactful strategies to realign your posture and retrain your breathing, making each inhale a step toward reclaiming your body's balance. The final leg of the episode touches on perimenopause and the importance of self-advocacy in women's health. If you're ready to take charge of your health with grace and confidence, let this episode be your guide, providing practical advice and heartfelt support every step of the way.

Key Topics:

• Welcome, Deanna and Joy! (01:35)
• Fitness and Wellness for Pregnant and Postpartum Women (03:15)
• Core and Pelvic Floor Health Basics (08:27)
• Posture and Breathing During Pregnancy (14:31)
• Postpartum Fitness and the Importance of Core and Pelvic Floor Strength (19:37)
• Postpartum Breathing and Mobility Exercises (24:23)
• Pelvic Floor Health and Core Exercises for Women at Different Stages of Life (31:15)
• Women’s Health and Hormone Changes During Perimenopause (39:18)
• The Balloon Test (43:42)
• Wrap-Up (48:09)

Resources:

• Follow Sculpt Daily on IG: https://instagram.com/sculptdaily
• Link to the Free "5 Step Guide to Postpartum Healing”: https://sculptdaily.com/free-5-step-guide-to-postpartum-healing/

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“Create the mentality for yourself that if you really want to do this thing, understand that there's no other option for you to not do it.”

Every dream begins with a spark, and sometimes, that spark turns into a blazing trail for others to follow. Our host Taryn Perry interviews Tina Provenzano who created Culture, a fitness concept that's all about grit, grind, exploration, and community. Tina's not just any guest—she's a former collegiate basketball player who's dribbled her way from the court to the core of fitness entrepreneurship. Together, Taryn and Tina share how sports can build more than just muscle; they can sculpt a mindset ready to conquer just about anything.

They chat about the importance of community, the undeniable buzz of Culture's vibrant energy, and how authenticity in relationships is not just game-changing—it's industry-defining. Tina's personal tales, from her canine companion to her foodie adventures, are a reminder that it's the little victories, the simple pleasures, that keep the entrepreneurial fire from turning to ash. This episode is a playbook on building a brand that resonates, taking risks with confidence, and making every day count. So, lace up your sneakers, and get ready to join in on a journey that's as fulfilling as it is thrilling.

Key Topics:

• Welcome Tina Provenzano! (02:00)
• Athleticism, Energy, and Community Building (03:57)
• Career Change and Passion for Fitness (10:06)
• Starting a Fitness Business with Passion and Drive (16:14)
• Entrepreneurship, Fitness, and Catering to Diverse Needs (21:00)
• Managing Entrepreneurial Stress and Self-Care (24:55)
• Work-Life Balance and What Tina Does for Fun (28:32)
• More about Tina’s Biz, Culture (34:15)
• Entrepreneurship and Taking Action (35:57)

Resources:

• Follow Culture on Instagram: https://instagram.com/culture.twc
• If you are local to the Boise, ID area, you can take a class at Culture, visit: https://culturetwc.com/

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“I love having women in their 60s Say, ‘I never thought that I could look like this or feel like this.’ And it's amazing. So we're never too old to start. Now that we have social media, we’re seeing people in their 90s, who are still doing pull-ups and stuff. It’s fantastic.”

Our host Taryn Perry is shaking things up with the remarkable Heather Yancey, a mind-body coach and athlete who's here to flip the script on menopause. Who said this life stage has to be negative? Join in as Heather, a master transformer, shares her invaluable insights and practical tips. With her guidance, they dismantle the misconceptions surrounding menopause and instead, champion it as a period of growth and empowerment for women. This episode is more than just a discussion on symptoms and coping mechanisms. It's a celebration of the strength, resilience, and badassery of women.

Prepare for a deep dive into the world of fitness and mindset shifts, and their undeniable importance to women, particularly throughout menopause. Taryn and Heather are pulling back the curtains on strength training, sleep, recovery, and hormones. They’re also addressing the fear of aging and the impact of social media in shaping perceptions and spreading awareness. Beware of "menowashing" and false claims. This episode, peppered with personal stories and debunking myths, packs quite the punch.

Taryn and Heather dive into the essential role of self-care during menopause. How crucial is prioritizing oneself? How can maintaining lean muscle mass and understanding nutrition help manage hormonal changes? This isn't just an informative session, it's a call to arms for all women to embrace this life stage with strength and positivity.

Key Topics:

• Welcome Heather Yancey! (01:45)
• Menopause and its Effects on Women’s Bodies and Minds (02:49)
• Menopause and Perimenopause Prep for Women of Various Ages (08:40)
• Fitness and Wellness for Women in Different Life Stages (12:15)
• Recognizing and Managing Digital Habits’ Impact on Mental Health (18:16)
• Hormone Testing and Menopause Management (21:03)
• Aging Gracefully and Prioritizing Health in Midlife (26:16)
• Fitness and Weight Gain in Older Women (29:53)
• Nutrition and Exercise for Women in Midlife (36:38)
• Fitness and Health in Middle Age (45:32)
• Fitness, Nutrition, and Hormone Balance for Women (49:00)

Resources:

• heatheryanceyfitness.com
• IG @: coachheatheryancey
• Listen to Heather’s Podcast

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“All kids are going to experience something, whether it's positive or negative. And you know, the parents, they're doing the best they can. And they’re dealing with something that happened in their life that put a filter on their life that might be passed down to their kids through their own experience that they're not even trying to do.”

Today our host Taryn Perry is joined by Dr. Laurel Mines, a renowned physical therapist, athletic performance trainer, and sports mental performance coach. She takes us through the intriguing world of mental performance coaching for young athletes, revealing the vital role of understanding an athlete's intricate mind starting in childhood. Discover how the omnipresent world of social media shapes athletes' performance and learn the ways parents can become pillars of support in the competitive sports arena.

Then, find yourself navigating the complex link between pain and our mental and emotional state. Taryn and Dr. Laurel unravel how individual experiences mold our perception of pain, and discuss how personal and professional growth can be life-altering.

They also traverse the profound impact of childhood experiences on our adult perceptions and behaviors, digging into common root causes of such feelings and stressing the need for processing these experiences differently. Taryn and Dr. Laurel also chat on the topic of generational trauma, exploring its effect on our lives and relationships. All this and more in this episode of Taryn Swears!

Key Topics:

• Welcome, Dr. Laurel Mines! (01:27)
• Personal Growth and Overcoming Childhood Experiences (08:01)
• The Impact of Parental Pressure on Young Athletes’ Mental Health (14:11)
• Parenting and Child Development - Causes of Issues in Children (17:24)
• Supporting Young Athletes’ Pressure and Growth (28:19)
• Mental Performance Coaching for Young Athletes (36:15)
• Lifelong Impacts of Mental Performance in Young Athletes (41:11)
• Wrap-Up (43:08)

Resources:

• You can find Dr. Laurel at: baylaurelathletics.com or Instagram at @drlaurelpt and YouTube @dr.laurelpt 
• Free Download: Secrets to Athletic Performance https://nextlevelleverage.teachable.com/p/my-downloadable-57933
• Dr. Laurel has a 6-Week Mental Performance Coaching available for the Athlete and their Parent. Reach out to Dr. Laurel, mention you listened to this episode, for a special discount code.

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“You're going to be stronger, you're going to be healthy, you're going to be able to kick ass with your grandkids, you're going to be out on the courts playing tennis, you're going to be golfing, getting yourself up and down off the floor. If you've got grandkids, eventually playing puzzles with them. That's what you're building yourself for right now for that future.”

What if the most joyful time of the year is instead a recipe for stress for you? Are the holidays synonymous with a constant battle with the bulge? Fret not because this episode is designed to equip you with practical tips to maintain a healthy lifestyle throughout the holiday season. Our host Taryn Perry guides us through five strategies to ensure your holiday experience is delightful and enriching.

Whether you're preparing for Thanksgiving, Christmas, or any other festive event, these strategies promise a guilt-free and truly enjoyable holiday season. So join us, and let's make the holiday season a time of joy and positivity!

Key Topics:

• How to Approach the Holidays Healthfully (01:30)
• Step 1: Visualize The Outcome (02:40)
• Step 2: Plan Ahead (05:11)
• Step 3: Track Your Food (07:58)
• Step 4: Prioritize Your Protein (09:13)
• Step 5: Schedule Your Movement (11:28)
• Wrap-Up (19:00)

Resources:

• Download the 1st Phorm App and have Taryn as your Advisor
• Get your copy of Dr. Gabrielle Lyon's Book - Forever Strong * Amazon Affiliate

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“I felt so seen. And I encourage moms to seek that out in your provider. Because you have options and I just felt like with my first she made me feel like I was crazy for wanting to do the things that I wanted to do, like run, like do this half Ironman, she was just like, ‘Oh, God, like that is way too much.’ You Have to be your biggest advocate for any health provider that you’re seeing.”

Join our host Taryn Perry in this thought-provoking conversation with Kristine Ziffra as she shares her postpartum journey and recovery process in this part 2 episode. They explore Kristine’s birth story and how she became an advocate for herself during pregnancy, even in the face of a shoulder dystocia situation, severe tearing, and a retained placenta three weeks postpartum. Kristine's raw and unfiltered account provides other moms with invaluable knowledge and insights to aid them in their own journeys.

Continuing the journey, Kristine reflects on her postpartum recovery and the challenges she faced due to her severe birth injuries. They talk about her healing process, the issue of prolapse, and her journey back to running. She shares how she managed to heal her body without the need for a pessary and the ongoing discomfort of prolapse. They also discuss her return to fitness postpartum, emphasizing the importance of pelvic floor PT and the role it played in her recovery.

Rounding out the discussion, Kristine shares her experiences with the Pregnancy and Postpartum Athleticism Certification. Her story emphasizes the importance of knowledge of the pre and postnatal experience, not only for those in childbearing years but also for professionals working with women in gyms. She advocates for more professionals who can share this vital information with their clients. Tune in to get inspired by Kristine’s resilience, determination, and advocacy for herself and other women.

Key Topics:

• Kristine’s Backstory Recap and Update (04:24)
• Pelvic Prolapse and Exercise After Childbirth (08:21)
• Postpartum Pelvic Floor Recovery and Return to Running (12:00)
• Pelvic Floor Physical Therapy and Advocating for One’s Health (16:43)
• Pregnancy and Postpartum Athleticism Coaching Certification (27:37)
• What Would Be Kristine’s Message for a Woman Who is Two Months Postpartum (37:47)

Resources:

• @kristine.adele.fit on Instagram
• kristine@mamaprojectllc.com
• Part 1 of Taryn and Kristine’s Chat

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

"As an aging woman, you need to be weightlifting. You need to be lifting heavy enough to recruit the type-two muscle fibers - your fast-twitch muscle fibers - which only are recruited when you're lifting heavy. Those type-two, fast-twitch muscle fibers are the ones that atrophy the fastest as we age.”

Have you ever felt overwhelmed by the weightlifting section in the gym, or struggled to manage your fitness routine around a hectic family life? Today, our host Taryn Perry brings on fitness trainer and nutrition practitioner, Kaitlyn Bauer, revealing the power and importance of strength training for women, especially as they age. Tune in as Kaitlyn unravels her journey from CrossFit to heavy weightlifting, providing practical tips for beginners intimidated by the weight room and starting their fitness journey.

Taryn and Kaitlyn shine a spotlight on the significance of strength training for women approaching menopause. Heavy lifting is a game-changer, supporting strong bones and the recruitment of type-two muscle fibers. Kaitlyn generously shares her strategies to smash the intimidation factor, familiarize with gym equipment, and perfect form.

They then delve into the delicate dance between physical fitness goals and family life, and stress the importance of taking time away from family to prioritize physical health and fitness, without any guilt attached. This compelling conversation with Kaitlyn is an eye-opener on strength training and nutrition specifically tailored for women.

Key Topics:

• Intro to Kaitlyn and Today’s Topic (01:53)
• Women and Weight Training - Then and Now (09:31)
• Weightlifting for Aging Women and Bone Density (12:02)
• Overcoming Intimidation in Weightlifting for Women (14:55)
• The Importance of a Good Trainer (22:21)
• Exercise and Hormone Balance for Women in their 30s and 40s (25:31)
• Menopause, Nutrition, and Exercise (30:19)
• Fitness Programming for Busy Parents (34:02)
• Parenting and Prioritizing Fitness and Self-Care (43:33)
• Kaitlyn’s Three Tips on Getting Started with Weight Training (50:43)
• Wrap-Up (54:32)

Resources:

• You can find Kaitlyn on Instagram @feed_the_machine_
• Podcast for Dr. Peter Attia (referenced in interview)
• Practice Brave Podcast (2 Part Series)

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“Nobody knows your body as well as you. Nobody knows how it feels when you eat something. No one knows how you sleep and how you feel when you wake up. Nobody knows exactly what your menstrual cycle is like but you, right? You get to be the one in the driver's seat here.”

Are you tired of the overwhelming world of macros and unsure how to effectively use them to reach your goals? Our host, Taryn Perry, is here to break down the jargon and make it easy for you. In this episode, you get a straightforward approach to macros, with five success tips you can use right now.

Let’s take it a step further. Taryn’s holding an upcoming masterclass - the last one of 2023 - specifically on not only understanding macros, but mastering them! You are the ultimate expert on your body and no one can know better than you. So tune in, and let's make macros your bitch.

Key Topics:

• Intro to Episode and Upcoming Masterclass (01:15)
• #1 Use an App (04:19)
• #2 Repeat Meals (11:29)
• #3 Batch Cook Your Meals (14:04)
• #4 Use a Food Scale (19:11)
• #5 Pre-Logging Your Meals (23:33)
• Wrap-Up (28:43)

Resources:

• Grab a Seat for my Macro Masterclass (last one for 2023): https://www.tarynperry.com/macro-masterclass
• Download the 1st Phorm App to work with me: https://1stphorm.app/tarynperry

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!

“I am not against medication, it is great. It can save your life. It saved my life when I was in the ICU. But it's about learning how to use all the tools we have now in the correct way so that we try to be least harmful with our body as we can.”

Are you ready for a transformative healing journey that empowers you to take control of your health? Let's hit the road with Martita Ayup, a certified integrative health coach with a remarkable story. From being a biology student battling severe health conditions to becoming a beacon of hope and healing for others, Martita's journey is nothing short of inspiring.

Our host Taryn Perry along with Martita dive into the world of natural living and lifestyle medicine. Martita explains how we can live more naturally, even within city confines, aligning with our biology for better health. They talk about the detrimental impact of processed foods, the influence of environmental factors, and the significance of stress management. Martita's wisdom on these topics will leave you with insights on how to strive for an integrated life.

Martita’s experiences are not only enlightening but also useful for anyone dealing with health issues or simply wanting to live a healthier life. She shares her knowledge about natural whole foods, guiding us on how to identify and incorporate these into our diets. Taryn and Martita bridge the gap between complex biological concepts and daily life, emphasizing the importance of emotional intelligence, stress management, mental intelligence, and energy cleansing. This episode promises an enhanced understanding of health and well-being, done right.

Key Topics:

• How Martita Got to Where She Is (02:57)
• Alternative Healing and Chronic Illness (05:00)
• Functional Medicine, Leaky Gut, and Chronic Inflammation (11:05)
• Gut Health and Lifestyle Medicine (16:20)
• Natural Foods, Holistic Healing, and Self-Care for Modern Humans (20:54)
• Healing, Science, and Self-Discovery (29:19)
• Wrap-Up (34:06)

Resources:

You may find Martita and connect with her here: 

• Website: www.martitaayup.com
• Email: info@martitaayup.com
• Instagram: @martita.ayup
• Facebook: @Martita Ayup
• Linkedin: @Martita Ayup

Thanks for listening! I'm having a blast sharing & connecting with you!

Follow me on Instagram @tarynperry

Download my Free Become Macro Minded Guide book: https://www.tarynperry.com/macrominded

Protein Cheat Sheet: https://www.tarynperry.com/proteincheatsheet

Have a BURNING TOPIC you'd love to hear more on? Shoot me an email and let me know! This podcast is FOR YOU to feel you get action-oriented information that you can do right after the episode wraps for you. hello@tarynperry.com

Be sure to hit subscribe and get notified of the next juicy episode of TARYN SWEARS - dropping every other Tuesday!