Take the Upgrade

We are sisters passionate about helping others rise to the next level. We are the co-founders and owners of a natural shift. and we created this podcast with you in mind! Each week we will share simple tips that are easy to implement or an inspiring interview all with the same intention: to raise the collective and help you step into your best life!

165. How to optimize your period with Heather McConochie 08/02/2021

164. Choosing the right supplements for your body with Julie Davey, NP 07/26/2021

163. Health x Income with Kari Coody, Pharm D. 07/19/2021

162. Thermography: a holistic preventative approach to breast health with Taylor Pardue 07/12/2021

Ep.161 When you are concentrating on all the right things but not seeing improvement with Kari Coody, Pharm D. 07/05/2021

Ep. 160 The Power of our thoughts with Nicole Sachs 06/28/2021

Ep. 160 The Power of our thoughts with Nicole Sachs Nicole Sachs, LCSW is a speaker, writer, podcaster and psychotherapist who has dedicated her work and her practice to the treatment of emotional and physical chronic pain, symptoms, syndromes, and conditions. She is the author of the book The Meaning of Truth, and the online courses FREEDOM FROM CHRONIC PAIN and FREEDOM FROM AN ANXIOUS LIFE. Her brand, The Cure for Chronic Pain, includes a Website, Podcast and YouTube Channel. She holds faculty positions at The Omega Institute for Holistic Studies, 1440 Multiversity, and The Center for Living Retreat Center. Nicole's personal experience with Dr. John Sarno as well as work with thousands of people around the world have shaped and evolved her theories, which serve to teach those suffering how to heal themselves completely with no medication or surgery. We start off this episode with Nicole sharing her story of a life altering diagnosis she received at age 19. Her doctors shattered her hopes and dreams for the future when they told her how her life would need to look in order for her to be “safe”. Nicole accepted this diagnosis for a while but began to have thoughts that maybe she could find a way to have a different life than the one she was currently living. She ran across the work of Dr. Sarno which inspired her journey to learn more about mind body medicine and essentially changed the trajectory of her life. Nicole and Kari move into the discussion of repressing our emotions-why we do it and how to begin the process of fighting against the repression. Nicole shares that we do not choose to repress our emotions…..our brain and our nervous system choose for us. The big idea of mind body medicine is if we repress our emotions, those feelings will manifest themselves physically. Nicole shares that in order to begin the process of not repressing emotion you have to have awareness and you have to know that help is available to you. We wrap this episode with Nicole sharing about resources available to help you through the journey of mind body medicine. Connect with Nicole👇🏻 Connect with us→ via social media👇🏻 Facebook: Instagram:: Kari Facebook: Instagram: Website: Julie Facebook: Instagram: Website: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/18538817

Ep. 159 The Low Down on Perimenopause with Dr. Kristin Oja 06/21/2021

Ep. 159 The Low Down on Perimenopause with Dr. Kristin Oja Kristin obtained her Doctor of Nursing Practice, Masters of Science in Nursing with a Family Nurse Practitioner focus, and is a Registered Nurse. She is also an entrepreneur, functional and lifestyle medicine guru, personal trainer, group fitness instructor, and lover of everything health and wellness! Passionate about taking a Personalized Medicine approach, Kristin focuses on uncovering the root cause of chronic illness and disease. Taking into account her patients lifestyle, diet, genetics, environment, and stress, each treatment plan is unique and individualized. Kristin has been serving and caring for patients for over 10 years. She strives every day to provide high quality care by doing everything with compassion, integrity, and above all a serving heart. Kristin founded STAT Wellness, which stands for Strength To Achieve Total Wellness, to help transform medicine. Statistically, as a society, we are getting sicker and sicker. At STAT Wellness, we want to partner with you to help you not only look your best but to feel your best by combining the best practices of medicine + movement. This episode kicks off with Kristin giving us the definition of perimenopause and the average age (though it varies widely) when women can begin to experience the symptoms of perimenopause. When you begin to experience the negative side effects of perimenopause, Julie and Kristin discuss the natural things you can do to support your body through the process. Lifestyle modifications are key in supporting your body through perimenopause and Kristin breaks down the key things you can do to impact the effects of perimenopause. Kristin and Julie talk about the impact of blood sugar on perimenopause and how important it is to have adequate blood sugar control. Kristin shares that sleep is the one of, if not the most important piece of the puzzle with blood sugar control in relation to hot flashes experienced during the night. We wrap this episode with Kristin educating us on supplements that help women through perimenopause Connect with Kristin 👇🏻 Instagram: @statwellness @drkristinoja Connect with us→ via social media👇🏻 Facebook: Instagram:: Kari Facebook: Instagram: Website: Julie Facebook: Instagram: Website: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/19416995

158. Lift to Get Lean with Kylie Larson 06/14/2021

158. Lift to Get Lean with Kylie Larson Kylie Larson is a mom, wife, entrepreneur and coach. In a former life she was in corporate America, unsure of herself and lost, looking for something more. In 2008 she completed her first yoga teacher certification and that was the catalyst to change her life's path. Since that time she has immersed herself into fitness, nutrition and personal development coaching and developed her signature program Lift to Get Lean which focuses on strength training, macronutrient tracking and mindset. After learning a lot of lessons the hard way, over-training, under-eating and not seeing results, she has found a sustainable method of reaching goals that works. And it's not just about what you eat and how you train, it's about your daily habits and the words you say to yourself. This is the most important piece of the puzzle. Her undergraduate degree in marketing is from Texas Christian University and she is certified through Precision Nutrition, both Level 1 and Level 2 courses. She has been working with clients on nutrition since 2015 and changed hundreds of lives helping women become more confident in their bodies and free around food. This episode kicks off with Kylie sharing her journey up to this point with fitness, nutrition, and weight lifting. Kylie shares with Julie how she achieved a balance with fitness and nutrition and that is what she loves to share with her audience. Kylie and Julie discuss the magic of strength training. Strength training is what allows you to shape and sculpt your body to look how you want. Kylie debunks the myth of metabolism and age being related. Kylie and Julie discuss the importance of fueling your body properly and how low calorie diets are not the answer! Kylie breaks down the basics of macronutrients and how it is a different mentality toward nutrition (a healthier mindset regarding food). Julie and Kylie wrap up this episode by discussing the importance of your mindset and breaking the stigma around food and how you can truly eat and enjoy food while still achieving fitness goals. Kylie shares the importance of rest days and how your body will tell you how many days you need to rest. Connect with Kylie 👇🏻 www.lifttogetleanwithkylie.com Instagram: @kyliefityoga Connect with us→ via social media👇🏻 Facebook: Instagram:: Kari Facebook: Instagram: Website: Julie Facebook: Instagram: Website: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/19401488

Ep. 157 Finding the right medical professional to partner with Julie Davey, NP 06/07/2021

Ep. 156 When exercise becomes a stress on your body with Kate Murphy 05/31/2021

155. Stress and the Female Body with Kari Coody, Pharm D, IHP2 05/24/2021

Ep. 154 Heal Your Oral Microbiome with Cass Nelson-Dooley 05/17/2021

Ep. 154 Heal Your Oral Microbiome with Cass Nelson-Dooley Cass Nelson-Dooley, MS, studied medicinal plants in the rain forests of Panama, in 2003 as a Fulbright Scholar, and then launched a career in science and natural medicine. She researched the pharmacology of medicinal plants at the University of Georgia and AptoTec, Inc, and then joined the innovators at Metametrix Clinical Laboratory and Genova Diagnostics. She enjoys teaching, presenting, writing, and researching how to address the underlying causes of disease, not just the symptoms. She has over a decade of experience teaching doctors about integrative and functional laboratory results. In 2013, she started Health First Consulting, LLC, a medical communications company with the mission to improve human health using the written word. She created innovative videos and patient education handouts to improve practice efficiency and motivate patients. Ms. Nelson-Dooley is the author of Heal Your Oral Microbiome and has published case studies, book chapters, and journal articles about natural medicine, nutrition, and laboratory testing. Learn more at . Julie and Cass kick off this episode by defining what an oral microbiome is and discuss some of the negative health conditions that can arise from an unhealthy oral microbiome. They discuss things to look for that will help you evaluate the health of your oral microbiome. To wrap up the episode, Cass shares some things to start doing today to help support a health oral microbiome: Diet and Nutrition Whole food based diet Ditch the sugar Eat the rainbow Get your vitamins and minerals Focus on your Breathing If you breathe through your mouth, you may be harming your microbiome Work on breathing through your nose, especially at night. Dental Hygiene Brushing Flossing Tongue scraping Focus on balancing the microbiome if you are experiencing dysbiosis ( you would do these things under the care of professional) Antimicrobial herbs Probiotics (oral chewable) and prebiotics Connect with us→ via social media👇🏻 Facebook: Instagram:: Kari Facebook: Instagram: Website: Julie Facebook: Instagram: Website: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/18653855

Ep. 153 How to Avoid a Chaotic Summer 05/10/2021

Ep. 152 Fit for His Glory with Caroline Foster 05/03/2021

Ep.151 Could it be your Thyroid? with Lacey Dunn 04/26/2021

150. Blood sugar Dysregulation: How to tackle it (Part 2) Dani Hamilton 04/19/2021

149. Blood sugar Dysregulation: How to spot it (Part 1) with Dani Hamilton 04/12/2021

149. Blood sugar Dysregulation: How to spot it (Part 1) with Dani Hamilton Danielle is a Nutritional Therapy Practitioner (NTP) whose mission is to help women uncover and improve their blood sugar issues so they can feel their best and live long and healthy lives. She helps sugar cravers regain their energy, lose weight & balance their blood sugar without starving themselves or spending hours in the gym. Danielle struggled for years with multiple ailments and after several doctor visits, she was left without answers. So, she took matters into her own hands and started researching ways to treat her symptoms and even reverse the negative results. Insulin regulation issues aren’t limited to people with diabetes. There is a spectrum view for blood sugar dysregulation. You can fall on the spectrum and experience dysfunction before being diagnosed with diabetes. In part one of this two-part podcast series, Danielle breaks down some of the symptoms you may experience with blood sugar dysregulation. Blood sugar dysregulation looks different for everyone. As the dysregulation gets worse, you will experience more symptoms and the severity of the symptoms will increase Early Stage Symptoms: Unable to make it to your next meal without experiencing some symptoms such as: feeling shaky feeling lightheaded dizzy, irritable anxious feelings Sweating Fatigue Weakness Nausea Brain fog Carb cravings Short term issues with blood sugar dysregulation: Can't lose weight Energy crashes Mood swings Fasting is impossible Trouble falling asleep or staying asleep Hormone imbalances Long term issues with blood sugar dysregulation: Depression and anxiety, Fatty liver Cardiovascular issues Hormone imbalances Joint issues Infertility Obesity Worsening fatigue Premature aging Alzheimer’s Join us for part 2 of this podcast for actions you can take to tackle blood sugar dysfunction. Connect with Danielle→ 👇🏻 Instagram:@daniellehamiltonhealth Website: Connect with us→ via social media👇🏻 Facebook: Instagram:: Kari Facebook: Instagram: Website: Julie Facebook: Instagram: Website: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/18302852

148. What type of workout is right for you? with Julie Davey 04/05/2021

147. How to gain energy and clarity like never before! with Kari Coody, Pharm D. 03/29/2021

146. How to get to the root of your health issues with Julie Davey, NP 03/23/2021

145. The secret to aging gracefully with Kari Coody, Pharm D. 03/15/2021

144. One of the biggest upgrades we've ever taken with Julie and Kari 03/08/2021

143. Are you sabotaging your health with this one trend? with Julie Davey, NP 03/01/2021

142. The #1 way to change the trajectory of your health with Kari Coody, Pharm D. 02/22/2021

141. How to Beat the Bloat with Julie Davey, NP 02/15/2021

140. Learn how to rise above the overwhelm and move the needle in your health with Kari Coody, Pharm D. 02/08/2021

139. Clarify, Simplify, and Align with Dr. Jessica Louie 02/01/2021

139. Clarify, Simplify, and Align with Dr. Jessica Louie Dr. Jessica Louie is the founder of & where she helps BURNED out pharmacists & healthcare professionals get out of overwhelm and live with LESS clutter and MORE energy. Jessica is certified in the KonMari Method to help declutter your life and practices as an Associate Professor and Critical Care Pharmacist by day. Jessica has recently started the Spark Joy in Healthcare community to uplift and empower pharmacists. In this episode, Dr. Jessica Louie shares how decluttering her life saved her from burnout. She made it her mission to help others escape from burnout in their lives. She utilizes what she calls the “clarify, simplify, and align method” when working with her clients. *Clarify-decide what is important for us. *Simplify-This can mean your physical environment, mental/emotional clutter (calendar and schedule), or digital clutter (email, phones, etc). *Align- Position your work into your life instead of the other way around. This is not putting work first. Work is not your life, it's only one part of our energy source. Dr. Louie shares 3 tips to try when you are approaching burnout: *Clarify your ideal lifestyle. How do you want your life to look? Write this down. How do you want to feel in your ideal lifestyle? *Tackle your physical clutter using the category approach to see what items spark joy. Do not focus on how much you discard or keep. *If you’re not ready to tackle physical clutter, you can focus on mental clutter. An example of this would be to clean up your email. How does it make you feel when you open your email? Connect with Dr. Jessica Louie 👇🏻 Spark Joy in Healthcare Community: Free Burnout Resources & Workshop on Cultivating Joy at Work: The Burnout Doctor Podcast: Connect on LinkedIn: Connect on Instagram: Connect with us→ via social media👇🏻 Facebook: Follow us: Follow Julie: Follow Kari: Instagram: Follow us: Follow Julie--> Follow Kari--> On the web: Upgrade on the go- 3 ways to implement your learning! Free download: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/14788820

138. Strategies to Improve Brain Health and Thinking Efficiently with Nicole Byers 01/25/2021

138. Strategies to Improve Brain Health and Thinking Efficiently with Nicole Byers Dr. Nicole Byers is a neuropsychologist, speaker, host of The Bold Life podcast, and CEO of Rocky Mountain Neurosciences in Calgary, Canada. She has a Ph.D. in clinical psychology from the University of Saskatchewan, she is an Adjunct Research Assistant Professor with the University of Calgary, and she has published articles in professional journals on the topics of brain health and neuroscience. She helps individuals overcome the mental habits that are keeping them stuck in self-doubt, overwhelm, and stress so they can have the confidence to stop hesitating and take action towards their goals. In this episode, Julie and Dr. Byers discuss different strategies to improve your brain health. Dr. Byers begins with sharing that we start each day with a finite amount of brain resources. Each decision we make is a withdrawal from that bank of resources. Strategy #1 Think about what you can do to make your life simpler (ie. plan your outfit the night before, plan your meals for the week, etc). Those little things will save mental resources and that means more energy for things you really need to put your thoughts into. Dr. Byers and Julie talk about multi-tasking, such as reading a book and listening to music, and the effect it has on our brains. Our brain cannot actually multi-task. It is constantly switching back and forth between the two activities and it is not a good way to support our brain health or do either task well. Strategy #2 Keep your body and your mind healthy. Ways to do this are: -Consume a well balanced diet. Our brain uses up 20% of the nutritional resources we take in. -Get enough sleep -Exercise -Keep your brain active (reading, socializing, learning a new skill). The more active our brains are, the healthier our brains are. Connect with Nicole 👇🏻 Connect with us→ via social media👇🏻 Facebook: Follow us: Follow Julie: Follow Kari: Instagram: Follow us: Follow Julie--> Follow Kari--> On the web: Upgrade on the go- 3 ways to implement your learning! Free download: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/17503736

137. Your healing story with Dr. Karyn Shanks 01/18/2021

137. Your healing story with Dr. Karyn Shanks Karyn Shanks, MD, is a physician, teacher, and author of In this episode, Kari and Dr. Shanks discuss the important and, often times complex, topic of hormones and how we can begin to work toward balance in this area. When an individual is suffering as a result of hormone imbalances, it is important to take a broad lifestyle approach. Many times, we can correct and relieve the suffering through focused self care (eating well, sleep, exercise, managing stressors). But there are cases when self care alone isn’t enough to get our body into the correct balance. That’s where the use of bioidentical hormones can be utilized. Women who require supplemental hormone therapy shouldn’t view the use as a “failure” but should rest in knowing that hormone therapy can be safely and successfully utilized. We all know the toll stress can take on our bodies. Dr. Shanks explains that when we are stressed, our body is in survival mode and our bodies focus solely on producing what we need for survival, but the body isn’t able to make other hormones necessary to keep us in balance. On the flip side, stress isn’t inherently bad. Stress is the physiology that supports us so that we can face life’s challenges. And it’s through those challenges that we grow and become successful. The difference between bad and good stress is perspective. To wrap up this episode, Dr. Shanks shares her top three practical ways to start supporting your body naturally: Focus on quality sleep Make yourself a priority Consume a nutrient dense, whole food diet Connect with Karyn→👇🏻 Website: Connect with us→ via social media👇🏻 Facebook: Follow us: Follow Julie: Follow Kari: Instagram: Follow us: Follow Julie--> Follow Kari--> On the web: Upgrade on the go- 3 ways to implement your learning! Free download: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/17504066

136. What does it mean to have a 'Fit Period"? with Jen Cino 01/11/2021

136. What does it mean to have a 'Fit Period"? with Jen Cino Jen Cino is a certified personal trainer, hormone specialist, nutrition coach, and essential oils specialist. Jen’s mission is to show women how to sync their lifestyle/business, fitness, food, and fun to their menstrual cycle so they can reap the benefits of living in alignment with all of their cycle superpowers. In this episode, Jen shares how the different phases of our menstrual cycle require different foods and exercise to optimize our health (physically and emotionally). Women experience 4 phases during their cycle. It is key to make sure that you are eating enough! So many hormonal issues are caused by nutritional deficiencies. Let’s break it down: Phase-Menstruation: This is when you get your period. Our hormones are at their lowest level. Your energy is lowered. Rest is key during this phase. You will feel better and look better long term if you take the time to rest. Days 3-5 energy picks up due to hormones picking back up. Phase-Follicular: Metabolism is slower during this phase. So you don’t have to eat quite as much but will experience more natural energy. Leading up to ovulation, your energy is super high and you may not require as much sleep. This is the time to do those higher intensity workouts and focus on foods that support your gut health. Phase-Ovulation (around day 14 of a 28 day cycle) Estrogen is peaking and we are looking and feeling great! Although you still have the energy to do high intensity workouts, those should be avoided during ovulation. Women are 3 times more likely to have ACL injuries during ovulation. This is a good time to focus on strength training due to the increase in testosterone. Phase-Luteal: This is when hormones will start crashing again. This is the “PMS” phase. This can be 10-16 days depending on your cycle. PMS doesn’t affect everyone and is a result of a hormone imbalance. Our body temperature is higher and metabolism is higher. You may feel cravings and feel hungrier during this phase. Your body is requiring more energy. Eat foods that are rich in magnesium (spinach, dark chocolate) which will help balance mood. If you are deficient in magnesium, you may experience depression and anxiety during this phase. Lower intensity workouts are best during this phase. Wondering where to begin? Start by tracking your cycles. Then start symptom tracking by noting how you feel each day during your cycle. In closing, Jen and Julie discuss the importance of getting to the root cause of any issue so that true, lasting transformation can take place. Connect with Jen→ via social media👇🏻 Instagram: @lifeasjenn FB group: fit.period.community: hormones, fitness, and women’s health Connect with us→ via social media👇🏻 Facebook: Follow us: Follow Julie: Follow Kari: Instagram: Follow us: Follow Julie--> Follow Kari--> On the web: Upgrade on the go- 3 ways to implement your learning! Free download: Links to listen: 👉🏻itunes: 👉🏻spotify: 👉🏻google play: 👉🏻stitcher: /episode/index/show/anaturalshift/id/16879802

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