Curate Your Health with Dr Heather Hammerstedt

We’re joined by Dr. Jonar de Guzman, M.D., a board certified physician in Internal Medicine with Lifestyle Medicine certification, to discuss the topic of Lifestyle Medicine, which is a relatively new field that focuses on evidence based lifestyle approaches to treat, prevent and potentially reverse chronic disease. How are we managing our own health? Chronic disease is its own pandemic when four out of ten Americans have at least one. We have power over our health, and Dr. Jonar discusses what we can do to be proactive about it.

Dr. Jonar currently practices as a Hospitalist in Los Angeles, CA. He helps patients make drastic life changes toward healthy living and is a frequent speaker on Lifestyle Medicine. He earned his B.A. in Politics and Economics from New York University and his M.D. from Georgetown University School of Medicine. Dr. Jonar can be found on his website at https://www.drjonar.com/ and on Instagram and LinkedIn at @drjonarmd. He offers a free podcast called the Glass Half Healthy, which can be found on Apple at https://podcasts.apple.com/us/podcast/glass-half-healthy/id1516751967.

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

We’re joined by Cathy Adolph for the seventh episode in her series as we dive deep into discussing Spot Training for Fat Loss. Fat cells are set on your body by the time you leave adolescence, so you can only change the size of the fat cells, which is hormonally dependent on what your body does with the food that you eat and how you move your body. Cathy will bring us tips on what it means to target “problem areas” on your body through exercise.

Cathy, our amazing Wholist Coach, has twenty years of fitness and nutrition experience, and is an expert in all aspects of wellness coaching. She not only holds a degree in Biology and a Master’s Degree in Human Nutrition but she is also a Registered Dietitian, a Certified Personal Trainer and a USA Track & Field Coach. You can find Cathy at Wholist’s website.

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Dr. Pat Dougherty, a familiar voice in the Curate Your Health podcast, joins us in this episode to discuss Planning a Season for racing. How do you choose when and which races to do? How do you schedule training? What about recovery? We’ll also learn about some online resources for planning your racing season and working toward your big race goals.

Pat is a Naval Aerospace and Operational physiologist, with a PHD in physiology and additional training in kinesiology and exercise science. He is also an all american and championship triathlete, and the backbone of Wholist Health’s 12 week program with exercise physiology and high level training tips.

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Renee Silvus is here for her first episode to discuss The Hero’s Journey. We have one story to tell and various stories within that one. Each time we endeavor into something new, whether it be a new job or the decision to live a healthy lifestyle, we start a new story. You get help along the way but you can expect some self-sabotage, too. Learn how to understand this process and how it affects your actions and outcomes. The link to the document referred to in this podcast can be found here:

https://drive.google.com/file/d/1n4NtunsIu43wBy9zuOGKUWi4RtQu2n9N/view?usp=sharing

Renee is a Certified Whole Health Educator and has been helping people see themselves more clearly for over 30 years not only as an educator, but also as a bodywork therapist, coach, and facilitator. She uses tools from the world’s great wisdom traditions to help consciously inhabit your life with confidence, authenticity, and joy. You can find Renee on Facebook and Instagram at @luminairebethelight and her website HOME - Renee Silvus, Luminaire.

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Dr. Shola Ezeokoli is back for the eighth episode in her series to discuss mindset--the way your MIND is SET and why it’s not helping you reach your goals. She will share tips for improving your mindset. Examples include not feeding on mental junk food, or how practicing gratitude can transform your thinking. She will also recommend books to read to help improve mindset.

Dr. Ezeokoli is an internal medicine doctor and the CEO and founder of Balance With Dr. Shola LLC. She is an ICF certified professional life coach, corporate and conference speaker, and #1 Amazon Best-selling Author. She helps busy professionals live burnout and stress free lives by teaching them to create lives of balance and total life harmony. As a professional life coach, she offers workshops, seminars, keynote speaking, and coaching geared towards achieving your personal growth through living a life of balance and total harmony. You can find Dr. Shola on facebook @SholaShade, Twitter and Instagram @Sholashade1, and her website www.sholaezeokoli.com

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

On to the ninth episode in her series, Dr. Breann Fox is back to discuss how stress manifests in our bodies. We often are bad communicators about anything ‘stress related’ that we forget it is a modifiable/fixable problem. As a physical therapist and a specialist in visceral manipulation, she tells us concrete experiences and success stories that happen in the patients she’s treated. 

Dr. Fox  is a doctor of physical therapy with specialty focuses in pelvic floor rehabilitation and health, visceral and neural manipulation, and myofascial release and strain. With this, she is an expert in urogynecological, pelvic, visceral and sexual health and wellness. Dr. Fox can be found at https://www.drbfoxco.com and https://www.renewmanualpt.com/. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

We’re joined by Cathy Adolph for the sixth episode in her series as we dive deep into discussing all about personal trainers. I ask Cathy the important questions for you, the what, why, who, etc. Listen on as she helps us understand about the profession and their importance in your fitness toolbox. One tip from Cathy, DON’T BE SHY TO ASK FOR HELP.

Cathy, our amazing Wholist Coach, has twenty years of fitness and nutrition experience, and is an expert in all aspects of wellness coaching. She not only holds a degree in Biology and a Master’s Degree in Human Nutrition but she is also a Registered Dietitian, a Certified Personal Trainer and a USA Track & Field Coach. You can find Cathy at Wholist’s website. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Dr. Pat Dougherty, a familiar voice in the Curate Your Health podcast, joins us in this episode to discuss the energy systems that we utilize during exercise. What type of system we use during exercise is dependent on what type of exercise you’re doing, how long you’ve been doing it, and what you have stored up. We’ll be diving deep (real deep) into understanding energy production, so listen on!

Pat is a Naval Aerospace and Operational physiologist, with a PHD in physiology and additional training in kinesiology and exercise science. He is also an all american and championship triathlete, and the backbone of Wholist Health’s 12 week program with exercise physiology and high level training tips. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Tracey O’Connell, M.D. joins us for today's episode as we discuss important topics around self trust, positive self talk, and habit behavior change. She mentions our inner critic or judge, an inner voice  and how it affects our sage mind. Valuing ourselves more doesn’t mean being selfish, it means we’re investing in ourselves so we can show up for the rest of the world in a healthy, positive, and authentic way. In your own journey to self affirmation, believe in yourself that you CAN.  

Tracey is a Wholist Mindset Coach and a Mindset and Emotions Facilitator. She has spent the past 30+ years studying the human body, personal and professional relationships, striving to stay connected to my soul while living a full, complex life. Using Brené Brown’s curriculum and her experience as an integrative health coach, she helps others thrive by making it easier to work through their own limiting beliefs so they can lead wholehearted, rewarding lives. Tracey can be found through her website https://www.traceyoconnellmd.com/.

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Kate Turner joins us in today’s episode as we discuss about stress management, sleep, and plant-based eating relating to our immunity. She tells us that finding a destressing strategy that we could fit into our busy schedules even just five minutes makes all the difference. And then we tackle how our hormones correlate with sleep. Learn how our gut health, our immune system can benefit so much from plant-based foods emphasizing on the micros. 

Kate is a Registered Dietitian, personal trainer, and a Nutrition Specialist at Nordic Naturals. Kate has over 8 years of experience in the field of nutrition as a wellness director, private nutrition consultant, educator, and public speaker. Kate can be found on LinkedIn https://www.linkedin.com/in/kate-turner-ma-rd-cssd-cpt-17999840/, Twitter https://twitter.com/NordicNaturals, https://www.facebook.com/nordicnaturals/, and Instagram https://www.instagram.com/nordicnaturals/, https://www.instagram.com/livewellwithkate_/. Or you can reach her through her email kturner@nordicnaturals.com. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Dr. Breann Fox joins us in today’s episode to discuss visceral manipulation and how the tension the tissues around the organs could relate to emotional well-being. We find out about the “emotional drawer” that gets filled up where your body is the weakest. Discover how the Viscerosomato Emotional Therapy works on the mind and the body to bring emotion out and processing it to restore those tissues.

Dr. Fox  is a doctor of physical therapy with specialty focuses in pelvic floor rehabilitation and health, visceral and neural manipulation, and myofascial release and strain. With this, she is an expert in urogynecological, pelvic, visceral and sexual health and wellness. Dr. Fox can be found at https://www.drbfoxco.com and https://www.renewmanualpt.com/. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Today, Justin Solace joins us for the sixth episode in his series to discuss preventative health in body work. Prevention is the key here. We touch base about the “alarm bells” we need to listen to and look out for. Convincing people to act more preventively is more on being mindful that we’re in control of our own health and our actions matters. Justin reminds us that until we begin to start making ourselves a priority, we’ll be unable to hear those “alarm bells.”

A prevention tip from Justin, set your alarms and stop what you’re doing when it goes off; write what you’re feeling and your activities. It’s how we can start identifying patterns to make actionable changes. 

Justin holds a BA in Psychology, masters in Kinesiology, is a Board Certified Massage Therapist, Corrective Exercise Specialist and Orthopedic Massage therapist. He is passionate about helping people get out of chronic pain and lead a full and healthy life. His knowledge is complimented by his ability to coach his clients through obstacles that are holding them back from success. His work is also utilized by athletes of all sports ranging from casual to NCAA to Olympians aiming to achieve higher levels of performance. Justin can be found at www.hybridpainrelief.com. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

We’ve got Julie Meltzer with us today for the third episode in her series to discuss lateral body training for us. She dives in how important the lateral muscles are in supporting your anterior and posterior muscles. Get tips from her on how you can work on them as she gives us training insights for your next workout redesign.

Julie is an ACE certified personal trainer with additional post grad education in exercise science, fitness and nutrition. Her core values include a belief that there is no “one size fits all” approach to fitness. She believes that individual training should be customized to a client’s abilities, state of health, short- and long-term goals. Julie trains clients at The Fitness Co., in The North End of Boise and is the owner/founder of Julie Meltzer Personal Training which is a mobile training service. She can be found at JulieMeltzerPT.squarespace.com, and on Instagram @PTjulie123

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.

Today Dr. David Schecter joins us to discuss chronic pain and stress management. He discusses the biopsychosocial model and using this to truly understand his patients. We break down turning a vicious cycle into a virtuous cycle by controlling our thoughts and the way we interpret our circumstances. 

Dr. Schechter is a family medicine and sports medicine physician. He has been treating chronic pain and other functional disorders for over 25 years. Dr. Schechter is the author of Think Away Your Pain, The MindBody Workbook, and the MindBody Workbook for teens. You can find his book Think Away Your Pain at https://www.amazon.com/gp/product/1929997159/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1929997159&linkCode=as2&tag=wwwmindbodyco-20&linkId=XAENXXQ6N3VSWYZL and his MindBody Workbook at https://www.amazon.com/gp/product/1929997051/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1929997051&linkCode=as2&tag=wwwmindbodyco-20&linkId=WQSYYTVH7ADRSZBL. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou.  

Cathy Adolph joins us today to discuss all things cross training. Body composition and strength results tend to stagnate after 6-8 weeks of doing the same routine. By making small changes in our workouts, we can make big differences in our health. 

Cathy has twenty years of fitness and nutrition experience, and is an expert in all aspects of wellness coaching. She not only holds a degree in Biology and a Master’s Degree in Human Nutrition but she is also a Registered Dietitian, a Certified Personal Trainer and a USA Track & Field Coach. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou

Dr. Pat Dougherty is back with the second part of his two part “Training Zone” series. Last time we discussed the five training zones, how we know we are in them, and what benefits each has.  Today, we discuss WHY and HOW. We break down why we choose certain zones to aim for, and how we plan our workouts to get there. 

Pat is a Naval Aerospace and Operational physiologist, with a PHD in physiology and additional training in kinesiology and exercise science. He is also an all american and championship triathlete, and the backbone of Wholist Health’s 12 week program with exercise physiology and high level training tips. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. 

Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou

Dr. Pat Dougherty is back with a two part series discussing training zones. We break down what a training zone is, how to measure this, and the benefits of each zone. Pat explains in depth each of the 5 training zones, and how to use these to achieve our goals. 

Pat is a Naval Aerospace and Operational physiologist, with a PHD in physiology and additional training in kinesiology and exercise science. He is also an all american and championship triathlete, and the backbone of Wholist Health’s 12 week program with exercise physiology and high level training tips. 

Dr. Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public Facebook group Curate Your Health. 

Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou

Jenny Harps MA, CCHT, joins us today to talk about meditation and vibrations. We break down how everything in life has specific vibrations, and we have the unique ability to choose our own vibrations. We discuss how to consciously direct our vibrations, and walk through a meditation using vibrations. 

Jenny is a Wholist mindset coach, owner and founder of Awake & Aware, LLC, a certified clinical hypnotherapist, and a certified yoga instructor. She can be found at https://jennyharps.com/. 

Dr Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou

Dr. Alexandra Stockwell joins us today to discuss secrets to a successful relationship. We dive into passion, intimacy, and success in all relationships through an attitude of compromise. We get in the habit of holding ourselves back which leads to a disconnect in all our relationships. Dr. Stockwell helps break down how to avoid this and cultivate healthy and meaningful relationships.

Dr. Stockwell is a Relationship and Intimacy Expert, known as The Intimacy Doctor. She specializes in showing couples how to build beautiful, long-lasting, sexy relationships. Her book Uncompromising Intimacy can be found at https://www.alexandrastockwell.com/book. She can be found on Instagram @Alexandra.stockwell.intimacy, at https://www.alexandrastockwell.com/, and her podcast can be found at https://podcasts.apple.com/us/podcast/the-marriage-podcast/id1548060690. 

Dr Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou

Dr. Mary Rensel joins us to discuss brain health, brain wellness, and resiliency. We have the opportunity to thoughtfully recreate neuro pathways through health and wellness habits, and we break down the things we can do day to day to keep our brains fresh. 

Dr. Rensel is an Assistant Professor of Medicine at the Cleveland Clinic Lerner College of Medicine and Director of Pediatric Multiple Sclerosis and Wellness at the Mellen Center of the Cleveland Clinic. Her work has focused on Adult and Pediatric Multiple Sclerosis, Brain health and Integrative Medicine. She has been a “Best Doctor” of Cleveland since 2010 per the Cleveland Magazine. She is the owner of Brain Fresh, a Coach support system. You can find a link to Free Brain Fresh Coaching Assessment at  https://mailchi.mp/147f60096c56/free-brain-fresh-precoaching-assessment

Dr Hammerstedt and her lifestyle coaching team can be found at www.wholisthealth.com and @wholisthealth on Facebook and Instagram as well as the public facebook group Curate Your Health. Wholist helps high performing women and men lose weight for the last time, with an innovative food and mindset coaching program to blueprint YOUR optimal body and mind, with real food, real work, real results… and no products or BS. Come curate YOUR sustainable health future, and personal and professional dynasty.

And remember, Who you choose to be Matters. You are valuable, You are worth this, You are your WholeYou