Small Changes Big Shifts

The Small Changes Big Shifts podcast is your weekly dose of wellness encouragement. Dr. Michelle Robin and her renowned guests will share wisdom, knowledge, real life stories and practical tips to inspire and inform you as you move forward on your journey to a life of wellness. It’s the small changes that stick and ultimately compound to create big shifts in our holistic wellbeing.

Healing Through Honesty: Frank Ferrante’s Journey from Addiction to Authenticity 06/01/2025

Healing Through Honesty: Frank Ferrante’s Journey from Addiction to Authenticity Transformation doesn’t begin in a wellness plan—it starts with one honest moment of saying, “I want more for myself.” Frank Ferrante’s raw and remarkable story is a powerful reminder that healing is rarely linear and never perfect. Through addiction, regret, radical self-awareness, and rediscovery, Frank reveals that the heart of wellness is not about fixing what’s broken—it’s about reconnecting to love, service, and soul-level authenticity. His journey invites us to slow down, stop chasing illusions, and start showing up for ourselves and others with compassion, courage, and a deep sense of gratitude. Key Takeaways: Healing is an emotional and spiritual process that requires honesty, not perfection. Connection—with yourself and with others—is the antidote to addiction, loneliness, and despair. Regret doesn’t have to define you; it can become a teacher when met with grace and accountability. True wellness is simple: kindness, presence, and treating everyone (including yourself) like they matter. Gratitude grounds you in the present and softens even the hardest parts of the past. About Frank Ferrante: At 54 years old, Ferrante was the least likely candidate for a major personal transformation. He weighed close to 300 pounds and suffered from a slew of issues that were his unhappy legacy as an ex-junkie and ex-alcoholic: hepatitis C, chronic fatigue, joint pain, respiratory issues, depression, suicidal thoughts, and a libido that had gone into early retirement. He thought that "vegan" was a planet, "wellness" was not in his vocabulary, and he couldn't be bothered with self-help. He was for those very reasons the best candidate for a major personal transformation. One day, he stumbled into Café Gratitude—a vegan raw food restaurant run by three 20-something hipsters. Unbeknownst to him, they'd been thinking about finding someone to put on a raw food diet and making a documentary that would be the polar opposite of Super Size Me. Ferrante was looking for something, anything, to create a shift in his life. As he says, "Like zillions of people, I was hungry not so much for food, but for love." Never mind that he was old enough to be the boys' father or that he'd ridiculed the New Age herd for years—he accepted them pretty much on the spot as his new "transformational cheerleaders." With the young men's unexpected support and guidance, Ferrante began a redemptive odyssey that included a plant-based diet, yoga, and daily affirmations—but then faced a battle for his life when his underlying addictions rose up to claim him. May I Be Frank chronicles Ferrante’s experience of being the subject of a physical, mental, and spiritual makeover and also describes what happened next, post-transformation: he learned to love again. Social media: Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36795255

Breaking Generational Cycles with Love and Language: Vladimir Sainte’s Mission 05/25/2025

Breaking Generational Cycles with Love and Language: Vladimir Sainte’s Mission Healing starts when we give kids the words to express what’s in their hearts. Vladimir Sainte’s journey—from a childhood where emotions were silenced to becoming a powerful voice for emotional literacy—is a testament to the impact of breaking generational cycles with compassion and intention. Through his work as a therapist and children’s book author, he’s helping families create space for real conversations, teaching young minds that their feelings are valid and their voices matter. His story is a moving reminder that when we lead with connection, community, and care, we not only raise resilient kids—we change the future. Key Takeaways: Emotional literacy begins at home—using simple check-ins and daily conversations builds trust and awareness. Storytelling is a powerful tool for helping kids feel seen, heard, and understood, especially during difficult times. Parents and caregivers can shift behavior patterns by choosing connection before correction. Busy doesn’t always mean better—intentional time and boundaries support healthier, happier families. Supporting children’s mental health starts with adults doing their own healing and showing up with grace. About Vladimir Sainte: Vladimir Sainte was born and raised in Queens, New York, to Haitian immigrant parents. He is a Licensed Clinical Social Worker with over a decade of experience and has significantly contributed to the Kansas City community as a child therapist and children's book author. In 2022, Mr. Sainte won Best Local Author from The Pitch magazine for his efforts to promote emotional literacy among young children. He holds a Bachelor of Arts in Sociology and a Master of Social Work from the University of Missouri-Kansas City. Drawing on his experience, he now writes and illustrates children's books that convey messages of resilience and hope. His first book, “Just Like a Hero,” was featured in a video by KCPT – Kansas City PBS, and he has conducted numerous author visits at schools throughout the area. He hopes to share his stories with children nationwide. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36691360

Slowing Down to Heal: Lessons from Dr. Douglas Burton’s Journey 05/18/2025

Slowing Down to Heal: Lessons from Dr. Douglas Burton’s Journey Real strength shows up when life knocks you down and you choose to rise with gratitude, faith, and community. Dr. Douglas Burton shares how a life-altering diagnosis transformed not just his health journey, but his entire perspective on what it means to truly live well. From the operating room to the other side of the patient experience, he opens his heart about the emotional weight of caregiving, the spiritual awakening that came through illness, and the small, intentional shifts that have brought him greater peace than ever before. His story is a powerful reminder that joy is not found in doing more—it’s found in slowing down, showing up, and surrounding yourself with love. Key Takeaways: Slowing down and creating space for joy can be more healing than constant striving. Practicing daily gratitude builds emotional resilience and a deeper sense of peace. Community support is a critical part of mental, emotional, and spiritual well-being. Faith and surrender can bring clarity and calm when facing uncertainty or illness. True healing isn’t just physical—it’s also spiritual, relational, and deeply personal. About Dr. Douglas Burton: Douglas Burton, M.D. is the Marc and Elinor Asher Spine Professor and Chair of the Department of Orthopedic Surgery at the University of Kansas Medical Center. He received his undergraduate degree from Kansas State University in Manhattan, KS and his MD from the University of Texas Southwestern in Dallas, TX. He completed his residency at the University of Kansas Medical Center and completed spine fellowships at The Texas Back Institute in Plano, TX and at Thomas Jefferson University in Philadelphia, PA. In 2003 he was awarded the Marc and Elinor Asher Spine Professorship. Dr. Burton’s clinical practice is focused on the diagnosis and treatment of complex spinal disorders in both pediatric and adult patients. In addition to his primary practice location at the University of Kansas Hospital, he also travels to both Hutchinson and Salina, KS for a monthly outreach clinic to provide health care to patients in rural parts of Kansas. He is a member of the American Academy of Orthopaedic Surgeons, the American Orthopaedic Association, the Interurban Orthopaedic Society, the North American Spine Society and the Scoliosis Research Society, where he is the incoming Chair-Elect of the Research Council and member of the Board of Directors. He served as President of the Federation of Spine Associations from 2018 to 2019. In 2019, The American Association of Neurological Surgeons and the American Academy of Orthopaedic Surgeons announced a new partnership, the American Spine Registry (ASR), which will be jointly owned and developed by both organizations. Dr. Burton currently serves as co-chair of the Data Use Committee for the ASR. His research interests include the development of disease specific health related quality of life instruments and the study of complications and outcomes associated with spinal deformity surgery. He has authored or co-authored over 236 peer reviewed publications and serves as a Deputy Editor of Spine Deformity, the official journal of the Scoliosis Research Society. In 2006 he helped found and remains on the Executive Council of the International Spine Study Group. This is a consortium of spinal deformity surgeons and researchers at over 15 top academic centers in the United States and Canada with collaborators in Europe and Japan. They have been performing prospective and retrospective studies on surgical and non-surgical Adult Spinal Deformity patients since their inception. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36599840

Andrea Nakayama on Why One-Size-Fits-All Health Solutions Don’t Work 05/11/2025

Andrea Nakayama on Why One-Size-Fits-All Health Solutions Don’t Work The path to healing doesn’t begin with a protocol—it begins with a story. Andrea Nakayama’s powerful journey from caregiver to trailblazing functional nutritionist is a reminder that true wellness is personal, rooted, and deeply interconnected. Through loss, love, and resilience, she discovered that lasting health requires more than symptom management—it calls for curiosity, compassion, and the courage to slow down and truly listen to your body. Her message invites us to stop chasing quick fixes and instead embrace the transformational power of understanding our own biology, one small shift at a time. Key Takeaways: Slowing down your healing process helps you learn what truly works for your unique body. Mental and physical health are inseparable—connection, belonging, and digestion all influence the mind. Food is personal; learning how it interacts with your physiology empowers you to nourish rather than restrict. Chronic conditions aren't your identity—they're signals, and real healing starts at the root. Simple practices like balancing meals with fat, fiber, and protein or tuning into how food makes you feel can create major health breakthroughs. About Andrea Nakayama: Andrea is a Functional Medicine Nutritionist and educator, who has led thousands of clients, and now teaches even more coaches and clinicians around the world in a revolution reclaiming ownership of both their own and their clients’ health. As the host of the 15-Minute Matrix Podcast and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root cause methodology and the therapeutic partnership to offer long-awaited solutions for the rapidly growing chronic illness epidemic. After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they too can become the last stop for their clients and patients as well as a trusted referral partner for doctors in their area. SOCIAL MEDIA LINKS Instagram: YouTube: Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36502695

Staying Grounded in Chaos: Tools for Mental and Emotional Wellness 05/04/2025

Staying Grounded in Chaos: Tools for Mental and Emotional Wellness Sometimes the most powerful shift you can make is simply choosing to show up—messy, overwhelmed, uncertain—and still commit to your own growth. As Dr. Michelle and Bayleigh navigate their own life transitions, they open up with honesty, humor, and heart about what it really takes to maintain mental and emotional wellness during chaotic seasons. Through reflection, grace, and intentionality, they remind us that well-being isn't about perfection—it's about alignment, commitment, and learning to nourish yourself from the inside out, one small change at a time. Key Takeaways: True mental wellness begins with self-awareness and the courage to meet yourself exactly where you are. Small, consistent actions—like hydration, movement, and gratitude—create meaningful long-term change. It's okay to ask for help or say no; boundaries are a form of self-care and self-respect. Transitions are invitations for clarity—use them to reflect, release, and reset your vision. Self-commitment fuels transformation; you can't lead others well if you're not caring for yourself first. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36416610

Kiona Sinks Returns: Small Shifts That Created a Lasting Impact 04/27/2025

Kiona Sinks Returns: Small Shifts That Created a Lasting Impact Lasting change begins when you decide that your well-being matters enough to prioritize. Kiona Sinks returns to share how the Shift Experience didn’t just influence her habits—it completely reframed her relationship with herself. From vitamin routines to food choices, energy levels to emotional presence, she’s living proof that when you start showing up with intention, everything changes. Her journey reminds us that healing isn’t just physical—it’s mental, spiritual, and emotional—and when those parts align, you unlock a version of yourself that’s not only healthier, but more powerful than you imagined. Key Takeaways: Intentional living creates a ripple effect—when you prioritize small daily choices, everything from energy to clarity improves. Healing is holistic; physical health, mental focus, emotional regulation, and spiritual peace all work together. Creating consistent habits doesn’t require perfection—just progress, grace, and awareness of what your body is telling you. Knowing yourself is key to showing up fully in your relationships, work, and purpose-driven life. Investing in your health now prevents burnout later and opens the door to greater impact and alignment. Resources: Join us in celebrating Dr. Michelle Robin’s birthday by supporting the —help us empower the next generation with the tools for lifelong well-being! Embark on a transformative six-month journey with the Shift Experience, a holistic wellness program designed to empower young adults aged 18 to 30 to discover their best selves through comprehensive health practices. This program offers a blend of education, personalized assessments, one-on-one wellness coaching, monthly group learning circles, and access to various wellness services. The upcoming program runs from June through December. For more details and to apply, visit: About Kiona Sinks: Negro Leagues Baseball Museum - Director of Marketing + Community Engagement Kiona Sinks by trade is a social and civic innovator setting the standard for how young leaders should model in action community engagement, bringing forward generations of all sectors of professions to change the perspective on what community activism should model in our modern day world. Kiona takes pride in giving back, Kiona is a community minded connector with 10 years of consistent volunteerism and community engagement. She is both mission -driven and passionate about diversity and inclusion and promoting social, and civic engagement. During her Undergraduate career, Kiona helped spearhead the founding of the inaugural African American Student Union (AASU) at Central Methodist University. The AASU’s mission is to promote positive images of African Americans and to stimulate the cultural, intellectual and social growth of all CMU students faculty, and staff. As a Student Ambassador, Kiona was selected as one of the top ten students by the Jefferson City, Mid Missouri Higher Education Board. In her short time in Kansas City, Kiona has advanced the agenda for many diverse and marginalized groups here in Kansas City, and has begun to make an impact by helping to educate the next generation of leaders on the importance of diversity and inclusion, civic engagement, and social justice. Multi -task oriented, flexible, positive, and able to adapt effectively to challenging situations. Kiona is a speaker and conducts conversations around diversity, equity and inclusion. Proven success in initiating, promoting and maintaining strong interpersonal relations with many in different sectors. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36302020

The Spark Behind the Scholarship: Kiona Sinks’ Path to Purpose and Healing 04/19/2025

The Spark Behind the Scholarship: Kiona Sinks’ Path to Purpose and Healing Transformation begins the moment you trust yourself enough to ask for help. When Kiona Sinks vulnerably reached out to Dr. Robin, unsure of what was wrong but certain she needed support, she unknowingly sparked the creation of what would become The Shift Experience – Scholarship Program. Her courage and curiosity laid the foundation for a movement that now helps others reclaim their well-being. Through honest reflection, faith, and a deep desire to grow, Kiona shares how embracing discomfort and building community led her into greater alignment with her purpose. Her journey is living proof that healing isn’t linear—and the simple act of asking for help can ripple out and change lives. Key Takeaways: Learn how trust and vulnerability can be the doorway to radical personal transformation. Understand the power of community in normalizing healing and offering support through shared experiences. Recognize that well-being is never “one-size-fits-all”—it’s about tuning in to what works personally. See how shifting your mindset around health can spark generational impact and long-term change. Discover why timing and patience matter—and how honoring your own pace can lead to meaningful growth. Resources: Join us in celebrating Dr. Michelle Robin’s birthday by supporting the —help us empower the next generation with the tools for lifelong well-being! Embark on a transformative six-month journey with the Shift Experience, a holistic wellness program designed to empower young adults aged 18 to 30 to discover their best selves through comprehensive health practices. This program offers a blend of education, personalized assessments, one-on-one wellness coaching, monthly group learning circles, and access to various wellness services. The upcoming program runs from June through December. For more details and to apply, visit: About Kiona Sinks: Negro Leagues Baseball Museum - Director of Marketing + Community Engagement Kiona Sinks by trade is a social and civic innovator setting the standard for how young leaders should model in action community engagement, bringing forward generations of all sectors of professions to change the perspective on what community activism should model in our modern day world. Kiona takes pride in giving back, Kiona is a community minded connector with 10 years of consistent volunteerism and community engagement. She is both mission -driven and passionate about diversity and inclusion and promoting social, and civic engagement. During her Undergraduate career, Kiona helped spearhead the founding of the inaugural African American Student Union (AASU) at Central Methodist University. The AASU’s mission is to promote positive images of African Americans and to stimulate the cultural, intellectual and social growth of all CMU students faculty, and staff. As a Student Ambassador, Kiona was selected as one of the top ten students by the Jefferson City, Mid Missouri Higher Education Board. In her short time in Kansas City, Kiona has advanced the agenda for many diverse and marginalized groups here in Kansas City, and has begun to make an impact by helping to educate the next generation of leaders on the importance of diversity and inclusion, civic engagement, and social justice. Multi -task oriented, flexible, positive, and able to adapt effectively to challenging situations. Kiona is a speaker and conducts conversations around diversity, equity and inclusion. Proven success in initiating, promoting and maintaining strong interpersonal relations with many in different sectors. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36220930

The Power of Bold Moves: How to Create the Life You Deserve with Brittany Connor 04/13/2025

The Power of Bold Moves: How to Create the Life You Deserve with Brittany Connor Success isn’t about waiting for the perfect moment—it’s about stepping into the unknown and building the confidence to make things happen. Bayleigh dives into an inspiring conversation with Brittany Connor, who shares her journey of embracing fear, taking bold action, and proving that the biggest breakthroughs happen outside of your comfort zone. From leaving behind limiting beliefs to redefining success on your own terms, this episode is a powerful reminder that the life you want is within reach—you just have to be willing to go after it. Key Takeaways: Confidence isn’t something you wake up with—it’s built through action. Start before you feel ready, and growth will follow. Fear will always be there, but it shouldn’t hold you back. Success comes from moving forward despite uncertainty. Success looks different for everyone. Define it on your terms, and stop chasing someone else’s version of it. The right people can elevate you. Surround yourself with those who challenge, support, and inspire your growth. Growth happens outside your comfort zone. Embrace challenges as stepping stones to your next level. Resources: Sleep Course - Join us in celebrating Dr. Michelle Robin’s birthday by supporting the —help us empower the next generation with the tools for lifelong well-being! Embark on a transformative six-month journey with the Shift Experience, a holistic wellness program designed to empower young adults aged 18 to 30 to discover their best selves through comprehensive health practices. This program offers a blend of education, personalized assessments, one-on-one wellness coaching, monthly group learning circles, and access to various wellness services. The upcoming program runs from June through December. For more details and to apply, visit: About Brittany Connor: Brittany Connor, PhD, is a strategic leader dedicated to mission-driven initiatives, leveraging over a decade of experience in nonprofit, sports, and entertainment. She currently serves as the Director of Corporate Partnerships at United Way of Greater Kansas City, where she builds impactful relationships, engages donors, and develops innovative solutions to drive collective change. A recent doctoral graduate of the University of Kansas’ Sport Management program, Brittany is passionate about the collective impact of sports in fostering physically and psychologically safe spaces. A 2022 graduate of the Shift Experience, Brittany has remained committed to her own health and well-being while advocating for holistic wellness in her community. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36091460

From Scholarship to Success: Veronica Caldwell’s Journey of Growth and Resilience 04/06/2025

From Scholarship to Success: Veronica Caldwell’s Journey of Growth and Resilience Success isn’t about waiting for the perfect moment—it’s about stepping up, even when doubt creeps in. Bayleigh and guest Veronica Caldwell dive deep into the mindset shifts that turn fear into fuel and setbacks into stepping stones. As a past recipient of the Small Changes Big Shifts scholarship program, Veronica shares how the support and resources she received helped her embrace discomfort and step into her potential. Her journey proves that growth comes from action, not just planning, and that confidence is built in the doing. The path to success isn’t about having it all figured out—it’s about taking the next right step, no matter how uncertain it feels. Key Takeaways: Fear doesn’t mean stop—it’s a signal that you’re stepping outside your comfort zone, where the biggest growth happens. Clarity comes from taking action, not waiting for the perfect moment, so start where you are and trust that the next step will reveal itself. Setbacks are not failures but lessons that build resilience, strengthen your mindset, and guide you toward something even greater. Self-belief isn’t about having all the answers—it’s about trusting yourself to learn, adapt, and keep moving forward no matter what. True success comes from small, consistent actions over time, proving that steady progress is more powerful than a single big leap. Join us in celebrating Dr. Michelle Robin’s birthday by supporting the —help us empower the next generation with the tools for lifelong well-being! Embark on a transformative six-month journey with the Shift Experience, a holistic wellness program designed to empower young adults aged 18 to 30 to discover their best selves through comprehensive health practices. This program offers a blend of education, personalized assessments, one-on-one wellness coaching, monthly group learning circles, and access to various wellness services. The upcoming program runs from June through December. For more details and to apply, visit: About Veronica Caldwell: Veronica Caldwell is a dedicated Site Coordinator for before and after-school programming and a growing entrepreneur based in Kansas City, MO. She holds a Bachelor’s of Science in Child and Family Development from the University of Central Missouri (UCM). With over a decade of experience in social work, early education, and holistic wellness, Veronica is passionate about empowering resilient families by creating meaningful resources and fostering a growth mindset rooted in genuine love. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/36008035

Embracing Change and Choosing Joy: Birthday Wisdom from Dr. Robin 03/30/2025

Embracing Change and Choosing Joy: Birthday Wisdom from Dr. Robin Time moves fast, and every year brings new lessons, challenges, and opportunities to grow. Reflecting on the wisdom gained from different life experiences, Dr. Michelle Robin and Bayleigh Petty dive into the power of intentional living—how small, consistent shifts in mindset, habits, and self-care can create profound, lasting change. With birthdays as a reminder of evolution, they discuss nourishing the body, mind, and spirit, embracing life’s uncertainties with grace, and stacking habits that shape a vibrant future. Through kindness, community, and purpose, they inspire us to live with authenticity and a commitment to well-being. Key Takeaways: Sustainable well-being isn’t about drastic transformations but about layering small, manageable habits that create long-term impact. Learning to embrace change, let go of what no longer serves you, and trust the process brings peace in uncertain times. Surrounding yourself with supportive, like-minded people nurtures personal and collective growth. Making mindful choices today—whether through movement, nutrition, or mindset—sets the foundation for a healthier, happier future. A single act of kindness can transform not only your own life but also the lives of those around you. Join us in celebrating Dr. Michelle Robin’s birthday by supporting the —help us empower the next generation with the tools for lifelong well-being! Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35879490

Things I Wish I Would've Known:Overcoming Fear and Finding Growth with Chelsea Laub and Haley Prophet Part 2 03/23/2025

Things I Wish I Would've Known:Overcoming Fear and Finding Growth with Chelsea Laub and Haley Prophet Part 2 True well-being isn’t just about what you do—it’s about how you feel, think, and evolve over time. As we continue our conversation with Chelsea Laub and Haley Prophet, they share how their perspectives on health, success, and balance have shifted, revealing the power of emotional awareness, nervous system regulation, and redefining hustle culture. They open up about parenting, generational change, and the importance of prioritizing self-care without guilt. Their journeys prove that growth isn’t about doing more—it’s about doing what truly aligns with your energy and values. As we wrap up the Things I Wish I Would’ve Known series, this conversation serves as a powerful reminder that by taking care of yourself first, you create a ripple effect that benefits every area of your life. Key Takeaways: Emotional well-being is just as important as physical and mental health—learning to acknowledge and regulate emotions can lead to greater clarity and resilience. Prioritizing self-care isn’t selfish—it’s the key to showing up as your best self for your family, career, and personal goals. Hustle culture isn’t sustainable—real success comes from balancing ambition with rest, self-awareness, and intentional living. Generational growth is about learning from the past while using today’s knowledge and resources to create a healthier, more mindful future. True well-being is ever-evolving—staying open to change and continuously learning allows you to grow in ways you never imagined. About Haley Prophet: Workplace Well-being Leader - Sr. Engagement Consultant, Wellbeing, Lockton - Speaker & Facilitator, Wellbeing, Haley Prophet LLC With two decades of corporate wellbeing mastery under her belt, Haley isn't just a consultant; she's a catalyst for vibrant change. With a passion as infectious as her energy, Haley champions a holistic approach to cultivating thriving environments within individuals, organizations, and communities alike. Guided by the mantra "live well to thrive," Haley embodies authenticity in every endeavor. She's not just about ticking boxes; she's about igniting transformation. Drawing from a colorful palette of creative strategies, she crafts bespoke wellbeing initiatives that pulse with innovation, seamlessly weaving them into the fabric of company goals, values, and culture. For Haley, resilience isn't just a buzzword; it's a way of life. She knows that true vitality stems from effective energy management, and she's not afraid to shake up the status quo to ensure happier, healthier, and more productive workplaces. Through her dynamic speaking engagements and engaging facilitation, Haley sparks a revolution, advocating for workplaces to thrive when their employees thrive. Her impact speaks volumes. Haley's trailblazing contributions to workplace wellbeing have touched countless lives and she has received multiple awards, recognition, and national honors for such over the years. By nurturing human flourishing, Haley paints a canvas of sustained wellbeing that extends far beyond individuals, permeating entire the ethos of a workplaces with a harmonious energy where thriving isn't just a goal—it's a way of life. Haley is a Senior Consultant at Lockton and a sought-after speaker and facilitator. Certified Workplace Wellness Program Manager Certified Mindfulness Facilitator Certified Resilience &Thriving Facilitator Certified Life &Wellbeing Coach Speaker at local and national well-being conferences; member of industry-specific professional organizations Recognized as a Kansas City Small Business Superstar by the Greater KC Chamber (2023 &2024) Nominee for the Young ATHENA (2022) and ATHENA (2023) Awards. Co-Chair to AdventHealth Living in Vitality (LIV) Conference (2019 &2020) Board Chair for Fore the Kids Foundation E.S.U. HPER Hall of Honor Inductee (2016) 50 Top Wellness Professionals (2016); 100 Top Wellness Professionals (2014) About Chelsea Laub: Chelsea Laub blends a robust background in Financial Services with a fervent passion for emotional intelligence and personal growth. As an Accredited Enneagram Practitioner and founder of Mingle, Chelsea has influenced thousands of people globally in her work with everyone from entrepreneurs to Fortune 500 companies in finance, healthcare, technology, and more. With a career shaped by strategic insights and a commitment to helping others thrive, Chelsea brings a unique approach to understanding and leveraging motivation. Her work focuses on integrating the Enneagram framework with actionable strategies to enhance self-awareness, integrity, curiosity, and connection to achieve greater trust, collaboration, and success. Driven by the advice, “get to know as much about yourself as possible,” Chelsea is dedicated to helping individuals and organizations realize their potential through a blend of innovation and practicality. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35795970

Things I Wish I Would've Known: Overcoming Fear and Finding Growth with Chelsea Laub and Haley Prophet 03/16/2025

Things I Wish I Would've Known: Overcoming Fear and Finding Growth with Chelsea Laub and Haley Prophet Stepping into the unknown can be overwhelming, but it can also be the most rewarding decision you ever make. Our guests, Chelsea Laub and Haley Prophet, open up about their journeys from corporate careers to entrepreneurship, sharing the challenges, mindset shifts, and lessons that have shaped them. From overcoming loneliness to mastering energy management, they reveal the realities of building a career aligned with passion while juggling life’s responsibilities. Through resilience, self-awareness, and a strong support system, they prove that growth isn’t about avoiding failure—it’s about learning from it. If you’ve ever felt stuck or unsure about your next step, this conversation will inspire you to trust your intuition, embrace change, and surround yourself with people who lift you higher. Key Takeaways: Managing your energy, not just your time, is crucial for success and well-being. Pay attention to what drains you and what fuels you. Entrepreneurship can be isolating, but intentionally surrounding yourself with people who support and challenge you makes all the difference. Instead of fearing failure, reframe it as an opportunity to learn, grow, and build resilience. The people you surround yourself with shape your mindset, motivation, and opportunities. Choose relationships that energize and uplift you. Fear and uncertainty are natural, but recognizing your strengths and trusting your instincts will guide you in the right direction. About Haley Prophet: Workplace Well-being Leader - Sr. Engagement Consultant, Wellbeing, Lockton - Speaker & Facilitator, Wellbeing, Haley Prophet LLC With two decades of corporate wellbeing mastery under her belt, Haley isn't just a consultant; she's a catalyst for vibrant change. With a passion as infectious as her energy, Haley champions a holistic approach to cultivating thriving environments within individuals, organizations, and communities alike. Guided by the mantra "live well to thrive," Haley embodies authenticity in every endeavor. She's not just about ticking boxes; she's about igniting transformation. Drawing from a colorful palette of creative strategies, she crafts bespoke wellbeing initiatives that pulse with innovation, seamlessly weaving them into the fabric of company goals, values, and culture. For Haley, resilience isn't just a buzzword; it's a way of life. She knows that true vitality stems from effective energy management, and she's not afraid to shake up the status quo to ensure happier, healthier, and more productive workplaces. Through her dynamic speaking engagements and engaging facilitation, Haley sparks a revolution, advocating for workplaces to thrive when their employees thrive. Her impact speaks volumes. Haley's trailblazing contributions to workplace wellbeing have touched countless lives and she has received multiple awards, recognition, and national honors for such over the years. By nurturing human flourishing, Haley paints a canvas of sustained wellbeing that extends far beyond individuals, permeating entire the ethos of a workplaces with a harmonious energy where thriving isn't just a goal—it's a way of life. Haley is a Senior Consultant at Lockton and a sought-after speaker and facilitator. Certified Workplace Wellness Program Manager Certified Mindfulness Facilitator Certified Resilience &Thriving Facilitator Certified Life &Wellbeing Coach Speaker at local and national well-being conferences; member of industry-specific professional organizations Recognized as a Kansas City Small Business Superstar by the Greater KC Chamber (2023 &2024) Nominee for the Young ATHENA (2022) and ATHENA (2023) Awards. Co-Chair to AdventHealth Living in Vitality (LIV) Conference (2019 &2020) Board Chair for Fore the Kids Foundation E.S.U. HPER Hall of Honor Inductee (2016) 50 Top Wellness Professionals (2016); 100 Top Wellness Professionals (2014) About Chelsea Laub: Chelsea Laub blends a robust background in Financial Services with a fervent passion for emotional intelligence and personal growth. As an Accredited Enneagram Practitioner and founder of Mingle, Chelsea has influenced thousands of people globally in her work with everyone from entrepreneurs to Fortune 500 companies in finance, healthcare, technology, and more. With a career shaped by strategic insights and a commitment to helping others thrive, Chelsea brings a unique approach to understanding and leveraging motivation. Her work focuses on integrating the Enneagram framework with actionable strategies to enhance self-awareness, integrity, curiosity, and connection to achieve greater trust, collaboration, and success. Driven by the advice, “get to know as much about yourself as possible,” Chelsea is dedicated to helping individuals and organizations realize their potential through a blend of innovation and practicality. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35680320

Things I Wish I Would've Known: The Hidden Impact of Breathing and Sleep with Dr. Nancy Addy 03/09/2025

Things I Wish I Would've Known: The Hidden Impact of Breathing and Sleep with Dr. Nancy Addy https://smallchangesbigshifts.com/things-i-wish-i-wouldve-known-the-hidden-impact-of-breathing-and-sleep-with-dr-nancy-addy-season-12-ep-516/What if the way you breathe, sleep, and hold tension in your body could be the key to unlocking better health and vitality? In this conversation, we sit down with Dr. Nancy Addy to explore the powerful connection between oral health, airway function, and overall well-being. She shares eye-opening insights on how small adjustments—like improving breathing patterns and posture—can lead to transformative changes in energy, sleep quality, and daily performance. This is a reminder that taking control of our health doesn’t have to be overwhelming—sometimes, the smallest shifts create the biggest impact. Key Takeaways: Learning to breathe properly through your nose instead of your mouth can boost energy, improve focus, and even enhance sleep quality. The way you hold your head and jaw can impact your breathing, muscle tension, and even your mood. Small adjustments can make a big difference. Poor breathing habits during sleep can lead to fatigue and brain fog. Becoming aware of airway health can transform the way you rest and recharge. Chronic jaw clenching or tightness often signals deeper stress or imbalances. Recognizing and addressing these signs can unlock relief and vitality. Snoring in kids is not normal—it can be a sign of airway issues affecting their sleep, growth, and brain development. Identifying and addressing this early can lead to lifelong health benefits. Resources Mentioned: About Dr. Nancy Addy: Dr. Addy is a graduate of UMKC School of Dentistry where she became an Assistant Professor of Clinical Dentistry. In 1997, Dr. Addy delivered her first sleep appliance. This proved so successful that she started to treat more and more patients and soon realized what a valuable option was for patients who suffered with snoring and obstructive sleep apnea(OSA). In 1998, Dr. Addy joined the American Academy of Dental Sleep Medicine becoming a Diplomate of the American Board of Dental Sleep Medicine in 2006. Dr. Addy has served as president of both the American Board of Dental Sleep Medicine and American Academy of Dental Sleep Medicine. She regularly presents lectures on oral appliance therapy both locally and nationally. Dr. Addy’s practice is located in Leawood, Kansas and has been limited to Dental Sleep Medicine since 2006. Dr. Addy is devoted to the education and well-being of her patients who suffer with OSA and snoring. She is saving lives and marriages every day. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35563645

Thriving at Any Age by Prioritizing Mobility and Wellness with Dr. Lorna Jarrett 03/05/2025

Thriving at Any Age by Prioritizing Mobility and Wellness with Dr. Lorna Jarrett Imagine a life where challenges don’t define you, but instead, fuel your growth. That’s the message Dr. Lorna Jarrett brings as she shares her passion for mobility, resilience, and adaptive wellness. With a heart for community health and a mission to empower individuals facing discomfort, disease, or aging, she reminds us that movement is more than just physical; it's the foundation of freedom. Through her work, she’s proving that small, intentional changes can create a ripple effect, transforming lives from the inside out. Key Takeaways: Your body is designed to move, no matter your limitations. Discover how small adjustments in daily habits can dramatically improve mobility and overall well-being. Wellness isn’t just physical—it’s about mindset. Learn how shifting your perspective on health can open new doors for healing and vitality. Your environment shapes your success. Find out how adaptive home modifications and intentional spaces can support long-term independence. Aging doesn’t mean slowing down. Embrace strategies to maintain strength, flexibility, and resilience at any stage of life. Community and connection fuel transformation. Surrounding yourself with the right support can make all the difference in your journey to wellness. About Dr. Lorna Jarrett: Dr. Lorna Jarrett has a mandate to foster community with wellness and health promotion initiatives through collaborations. Her Top Clifton Strengths are Strategist, Achiever, Self-Assurance, Relator, & Connectedness. These strengths align with her passion to help individuals increase their quality of life through increased mobility despite disease, chronic discomfort, disability, or aging. To that end, Lorna owns Adaptive Living Solutions KC, an adaptive home modifications nonprofit, and Pneuma Pilates and Wellness, an integrated health and wellness pilates studio. She is a community leader volunteer for several boards, advisory and steering committees that are doing amazing work within the American Physical Therapy Association (PTA Council KS Representative, APTA-PTA Council Steering Committee), Special Olympics (Clinical Director), Neuro Arts Alliance-ARTS-KC (Coalition Advisory Board), Value Unconditional Trauma Counseling (Advisory Board), Kansas Health Institute (Age-Friendly Kansas Advisory Committee), and Unite KC (Health Care- Community Relations Director) Her unique strategies for conflict resolution and personal development include certified professional executive coaching from the Coaching and Positive Psychology Institute (CaPPS), together these areas aid in restoration and healing for organizations, communities, and individuals. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35541000

Things I Wish I Would Have Known: Overcoming Fear and Embracing Authenticity with Ginger Lee Bliss 03/02/2025

Things I Wish I Would Have Known: Overcoming Fear and Embracing Authenticity with Ginger Lee Bliss Sometimes, the hardest thing we’ll ever do is face our own reflection and embrace who we truly are. Ginger Bliss takes us on a powerful journey of self-compassion, transformation, and breaking the cycle of self-doubt. She opens up about confronting buried pain, shifting from self-loathing to self-love, and discovering that true freedom comes from facing what scares us most. Through her story, we’re reminded that pain is inevitable—but suffering in silence doesn’t have to be. With wisdom, courage, and a heart full of hope, Ginger shows us that when we stop pretending and start reflecting, we unlock the path to a more authentic, fulfilling life. Key Takeaways: Avoiding pain doesn’t make it disappear—it seeps into behaviors and relationships. Facing it head-on allows for healing and personal growth. Practicing self-compassion helps you embrace your worth, let go of perfectionism, and build deeper connections with others. Other people’s words and actions are a reflection of them, not you. Releasing self-blame can bring more peace and confidence. Small, intentional steps like journaling, listening to inspiring content, or following uplifting voices can lead to powerful mindset shifts. Growth may change your relationships, but by living authentically, you’ll attract the right people who support your journey. About Ginger Bliss: Ginger L. Bliss is an accomplished executive leader with over two decades of experience developing staff and leaders, driving operational improvements, guiding strategic planning and business development within healthcare and corporate environments. With a proven track record in leadership, operations, marketing, communications, and organizational efficiency, Ginger has a unique ability to identify opportunities for growth, anticipate challenges, and develop solutions that enhance human behavior leading to increased engagement and satisfaction both personally and professionally, as well as organizational performance. Ginger is also the author and publisher of Brave Enough To Be Bliss, a memoir that delves into the power of self-reflection in overcoming fear and control within relationships. She launched her book in 2024 at the BrainStorm Summit in Washington, D.C., where she spoke to grieving parents and physicians working to find a cure for terminal pediatric brain cancers DIPG and DMG. As the founder of GB Real Life & Leadership Strategies, Ginger provides tailored life and leadership coaching services that deliver strategic guidance and actionable plans with measurable outcomes. She works with adults of all ages, as well as emerging and executive leaders. Drawing on her deep and broad knowledge of human behavior, gained through years of professional experiences and personal healing, Ginger guides struggling humans and business leaders toward creating their own long-term fulfillment and success. Ginger's expertise extends to operational enhancements having spearheaded transformative projects such as facility expansions and greenfield development, joint ventures, partnerships and mergers, process optimization, and relationship management. She has also successfully overseen multimillion-dollar budgets, and streamlined a variety of individual and organizational processes, consistently improving efficiency, accuracy, and cost savings. Throughout her career, Ginger has held executive leadership roles, including Chief Operating Officer at Midwest Aortic & Vascular Institute, Vice President of Strategic Planning and Business Development at Carondelet Health, and Vice President of Marketing, Planning, and Business Development at Shawnee Mission Medical Center, among others. Her leadership in these organizations led to significant operational improvements, increased market share, and enhanced organizational performance. She maintains relationships with colleagues and vendors from every organization throughout her distinguished career because her primary concern and investment has always been with the people who cross her path. Ginger earned a master's degree in health services management from Webster University and a bachelor’s degree in journalism/mass communication from Kansas State University. She has been recognized for her leadership with inclusion in Ingram's Magazine 40 Under 40 Leaders and has actively contributed to many community organizations, including the serving as a board member for the HeadsUp Foundation for PCS, Metropolitan Organization to Counter Sexual Assault, Spofford Home for Children, and the Leawood Chamber of Commerce. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35485315

Escape the Trap of Limiting Beliefs and Transform Your Life with Charles D’Angelo 02/26/2025

Escape the Trap of Limiting Beliefs and Transform Your Life with Charles D’Angelo What if the biggest obstacle to your success wasn’t external, but internal? Charles D’Angelo shares his powerful journey of transformation—losing over 150 pounds and redefining his mindset—to show that lasting change starts from within. In this inspiring conversation, he reveals how shifting your self-image and mastering your inner dialogue can unlock incredible personal growth. If you’ve ever felt stuck in your health, career, or relationships, Charles offers a blueprint for overcoming self-doubt and stepping into your full potential. Key Takeaways: Success isn’t just about diet or exercise; it’s about rewiring your beliefs and seeing yourself as the person you want to become. Every choice, big or small, moves you toward or away from your goals. Consistency and commitment are the real game-changers. Motivation comes and goes, but discipline built through habits and structure leads to lasting success. The moments you want to quit are the moments that define your breakthrough. Lean into the challenge, and you’ll emerge stronger. No matter your history, you have the power to rewrite your story and create a life that aligns with your highest potential. About Charles D’Angelo: Charles D’Angelo knows all about overcoming perceived difficulties and limitations – including those we put on ourselves – and finding the way to success. By anyone’s standard and in every area of life, Charles is a success. He has a flourishing business. He’s financially secure. He has found the love of his life. He’s tall, lean, attractive and incredibly fit. He’s confident and self-assured. He’s an accomplished author, and he has been endorsed by such luminaries as President Bill Clinton, Anthony Robbins, Mark Hyman and more. Most important, he is happy. But at one time, Charles was miserable. He was morbidly obese, weighing 360 pounds by the time he was a teen. He was bullied and emotionally abused by his peers. His family was poor. His mother was addicted to prescription drugs and alcohol, and his father was rarely there. Finally making the choice to take control of his life, he lost 160 pounds of pure fat and discovered a world of health and vitality. He learned to listen to God, and in doing so developed a life far beyond his wildest dreams. Charles became the first in his family to get a college degree, and while still in school, he began teaching others how to reach their weight-loss goals by tapping into their inner power. Before long his name spread, and he was helping everyone from CEOs, Hollywood stars and Washington bigwigs to teenagers and stay-at-home moms, Now Charles can look back and see how God has continually put everything in his path to make his dreams come true and fulfill his mission to help others, but it was not always so obvious. He could easily have been controlled by his own fears and self-doubt, and at one time he was. Charles understands how our own perception can prevent us from seeing what’s right in front of us. Nothing is more important to him than to help as many people as he possibly can to listen to the voice of God within them, develop their mindset and do as he did, creating a phenomenal life. Charles lives in St. Louis, Missouri with his love and life partner, Crystal. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35434605

Things I Wish I Would Have Known: Unlocking Lifelong Brain and Body Health with Dr. Georgia Nab 02/23/2025

Things I Wish I Would Have Known: Unlocking Lifelong Brain and Body Health with Dr. Georgia Nab Most people focus on heart health, but what about brain health? As we continue this powerful conversation with Dr. Georgia Nab, we dive deep into the small, actionable habits that can protect and even restore cognitive function. From the crucial role of omega-3s in preventing brain shrinkage to the impact of chiropractic care on nervous system health, she shares cutting-edge insights on keeping the mind sharp at any age. She also reveals how simple daily habits—like fiber intake, stress management, and continuous learning—can make a profound difference. Whether you're thinking about dementia prevention, optimizing your kids’ development, or strengthening your overall well-being, this episode is packed with game-changing wisdom. Key Takeaways: Managing blood sugar levels is crucial not just for preventing diabetes but also for long-term brain health and cognitive function. Chiropractic care, especially adjustments in the neck, can improve blood flow and nervous system function, supporting overall brain and body health. Vibration plates can be an effective tool for maintaining bone density, muscle strength, and overall mobility as we age. Avoiding artificial food dyes and high fructose corn syrup from an early age can have a significant impact on a child’s long-term health and development. Stress management plays a vital role in overall well-being, influencing everything from hormone balance to bone health and cognitive function. About Dr. Georgia Nab: Dr. Georgia Nab focuses on chiropractic, genetics, functional medicine, and nutrition for her patients. Dr. Nab is a 1994 graduate from Cleveland University and a 2015 graduate from the University of Western States with a Master’s in human nutrition and functional medicine. She is currently an adjunct professor at the University of Western States for their master’s program. Dr. Nab is a Certified Practitioner with the Institute for Functional Medicine, a Certified Nutrition Specialist from the Board for Nutrition Specialist and works with Affiliated Monitors, an independent monitoring company for professionals. Dr. Nab speaks around the country giving CEU lectures on topics such as functional medicine, genetics, and nutrition for health care practitioners. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35264675

Breaking the Silence and Owning Your Story with Jean Ibañez Payne 02/19/2025

Breaking the Silence and Owning Your Story with Jean Ibañez Payne https://smallchangesbigshifts.com/breaking-the-silence-and-owning-your-story-with-jean-ibanez-payne-season-12-bonus/Imagine carrying a weight for decades, believing you were alone in your struggle until one day, you decide to take your power back. Jean Ibañez Payne’s journey is one of resilience, transformation, and reclaiming self-worth. From overcoming the trauma of military service to finding strength in vulnerability, she shares how she broke the silence, built a supportive community, and turned her pain into a mission to help others heal. This conversation is a reminder that healing is not a destination but a journey one where every small step forward is a victory. Key Takeaways: Keeping pain bottled up only strengthens it; opening up to the right people can be the first step toward healing. No matter how isolated you feel, there are people ready to support and uplift you—you just have to take the step to connect. Trauma does not define you. Reclaiming your power means owning your story on your own terms. Even the simplest habits, like movement, mindfulness, or self-affirmations, can lead to life-changing transformations. Growth happens when you step outside your comfort zone and choose to live for yourself, not just for others. About Jean Ibañez Payne: Jean Ibañez Payne is a trailblazer in workforce training, corporate leadership, and diversity, with a career spanning over two decades. Jean’s journey has been defined by resilience, breaking barriers in male-dominated industries, and advocating for personal empowerment. As the author of Reclaim Your Worth: A Story of Abuse, Empowerment, and Building a Life on My Terms, Jean shares her deeply personal and courageous story of overcoming adversity. Her memoir details her experiences navigating harassment, discrimination, and personal trauma in both the military and corporate sectors—spaces where she often felt unseen yet refused to be silenced. Through her work, Jean is on a mission to help others break free from societal expectations, embrace their power, and build a life on their own terms. Her voice is a beacon of hope for those seeking to redefine their worth, challenge the status quo, and step into their full potential. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35346430

Things I Wish I Would Have Known: The Hidden Keys to Heart and Metabolic Health with Dr. Georgia Nab 02/16/2025

Things I Wish I Would Have Known: The Hidden Keys to Heart and Metabolic Health with Dr. Georgia Nab Your body is talking—are you listening? In this eye-opening conversation, Dr. Georgia Nab breaks down the vital connections between heart health, blood sugar, and overall well-being through the lens of functional medicine. She reveals why common misconceptions about blood pressure and cholesterol could be putting you at risk, how a simple cardiac score can be a game-changer, and why stable blood sugar is the foundation for hormone balance and energy. With practical tips like increasing fiber intake, practicing intermittent fasting, and reducing hidden sodium, she empowers you to take small but powerful steps toward lasting health. Key Takeaways: Functional medicine looks at the body as a whole, addressing root causes rather than just managing symptoms. Many people, including doctors, neglect to check their own blood pressure regularly, despite its critical role in heart health. Low cholesterol can be just as concerning as high cholesterol, increasing risks for dementia and hormone imbalances. Electrolyte mixes are often unnecessary and can contribute to excessive sodium intake, which negatively impacts heart health. Continuous glucose monitors can provide valuable insights into how different foods affect blood sugar, helping to fine-tune dietary choices. Are you checking your blood pressure correctly? About Dr. Georgia Nab: Dr. Georgia Nab focuses on chiropractic, genetics, functional medicine, and nutrition for her patients. Dr. Nab is a 1994 graduate from Cleveland University and a 2015 graduate from the University of Western States with a Master’s in human nutrition and functional medicine. She is currently an adjunct professor at the University of Western States for their master’s program. Dr. Nab is a Certified Practitioner with the Institute for Functional Medicine, a Certified Nutrition Specialist from the Board for Nutrition Specialist and works with Affiliated Monitors, an independent monitoring company for professionals. Dr. Nab speaks around the country giving CEU lectures on topics such as functional medicine, genetics, and nutrition for health care practitioners. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35260130

Things I Wish I Would Have Known: Building a Stronger, Healthier You 02/09/2025

Things I Wish I Would Have Known: Building a Stronger, Healthier You Life is a series of small shifts that add up to lasting transformation. Continuing on our new series, Things I Wish I Would Have Known, one truth stands out—mental and physical well-being are non-negotiable. From understanding the impact of technology on our mental health to breaking generational cycles with self-awareness, we have the power to rewrite our stories. Prioritizing gratitude, nourishing our brains with good fats, and paying attention to how we fuel our bodies are just some of the ways we can invest in our long-term health. Every step, no matter how small, moves us closer to a healthier, more vibrant life. Key Takeaways: Knowing about well-being isn’t enough—true change happens when awareness turns into action. Healing requires both grace for past generations and accountability for making better choices moving forward. Mental health is built through daily habits like gratitude, questioning negative thoughts, and surrounding yourself with positive influences. Brain health thrives on good fats, hydration, and movement, while limiting sugar and improving posture can make a significant impact. Bone health starts declining earlier than most realize, making vitamin D, weight-bearing exercises, and mindful lifestyle choices essential. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35169745

Things I Wish I Would Have Known: The Power of Intentional Growth 02/02/2025

Things I Wish I Would Have Known: The Power of Intentional Growth Ever feel like you’re doing all the right things for your health but still sense something’s missing? That’s exactly what we’re diving into in this new series Things I Wish I Would Have Known —unpacking the small changes that lead to big shifts in mental, physical, and emotional well-being. Dr. Michelle Robin and Bayleigh Petty reflect on the lessons they wish they’d known earlier, from brain health and digestion to heart health and habit change. It’s not about regret—it’s about growth, intention, and making realistic, consistent shifts that add up over time. So, take a deep breath, embrace where you are, and let’s step into a healthier, more intentional future—one small change at a time. Key Takeaways: Prioritizing self-care isn’t selfish—it’s about being “self-full” so you can show up better for yourself and those around you. Small, intentional actions create lasting change. The healing journey isn’t just about checking wellness boxes; it requires deep self-awareness and understanding your personal "why" to stay committed to growth. Habit change works best when it’s realistic and sustainable—starting small and allowing room for flexibility leads to long-term success. Reflection without regret is key. Every past experience holds a lesson, and learning from it helps bridge the gap between knowing better and doing better. Being open to shift—physically, emotionally, or mentally—allows for continuous improvement. Progress doesn’t happen overnight, but small adjustments over time lead to profound transformation. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35105770

Be Brave Enough to Be Kind with Mindy Corporon and Maeve Riley 01/26/2025

Be Brave Enough to Be Kind with Mindy Corporon and Maeve Riley This episode of Small Changes, Big Shifts delivers a heart-stirring exploration of the transformative power of kindness. With guests Mindy Corporon, founder of the "Seven Days" initiative, and Maeve Riley, a passionate youth leader, the conversation delves into the ripple effects of empathy and small acts of goodwill. Together, they share personal stories of triumph over tragedy, the importance of cultivating kindness from a young age, and the profound ways it can heal individuals and communities alike. You'll walk away inspired to lead with kindness, knowing that even the smallest gestures can create lasting change. Key Takeaways: Kindness often requires bravery, especially when confronting adversity or standing up in challenging situations. Maeve's slogan, "Be brave enough to be kind," highlights how compassion combined with courage can change lives. Simple acts like writing notes, using someone's name, or offering a kind word can significantly impact others, creating a ripple effect that fosters community healing and connection. Programs like the Kindness Youth Leadership Team empower young leaders to take action, driving impactful initiatives in schools and communities that nurture empathy and understanding. From suicide prevention to supporting families through tragedy, kindness offers a powerful path to resilience and hope, showing how compassion can rebuild lives. Events like the Cultivate Kindness Breakfast provide a space to honor those making a difference and inspire collective action, proving that kindness truly has the power to transform communities. About Maeve Riley: Maeve Riley is a Junior at Notre Dame de Sion High School. She has been a part of the Kindness Youth Leadership Team for 2 years. As part of KYLT she speaks at schools about spreading kindness, she helped organize a kindness week at her school, she participated in the Kindness Festival at the Jewish Community Center, and she designed one of the 7 promotional 7 days of kindness buttons. She works at an ice cream shop and an art studio. She plays tennis at her high school. She honors her brother Aidan who passed away in 2021, by encouraging people to Be Brave Enough to Be Kind. About Mindy Corporon: As an entrepreneur, thought leader and now author, Mindy’s professional career spans from office assistant to the former CEO of a successful wealth management firm. Once a single mother dealing with divorce, Mindy has also experienced a life-threatening illness. Reaching the pinnacle of her professional career, Mindy was in the middle of raising her talented boys when tragedy struck. Mindy’s father and oldest son were murdered by a white supremacist intent on killing Jews. In a split second, Mindy’s life purpose changed from guiding people financially to helping people find space to learn about their differences and discover commonalities. With compassion and forgiveness Mindy shares her experience of loss as a daughter and a mother, a wife and co-worker both nationally and internationally. She encourages and motivates audiences to overcome life’s challenges, one day at a time. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/35000510

Dr. Robyne Hanley-Dafoe Shares Why Resilience Is About More Than Bouncing Back 01/19/2025

Dr. Robyne Hanley-Dafoe Shares Why Resilience Is About More Than Bouncing Back What if resilience is not just about bouncing back but also about building forward? Dr. Robyne invites us to rethink resilience as a set of daily practices, not a fixed trait, and she brings decades of research and a deeply personal story to the conversation. Through insights on nervous system regulation, the transformative power of hope, and the role of humor, she illustrates how small, intentional shifts can make a big difference. Whether you're navigating personal challenges or seeking to foster a stronger sense of community, this episode offers practical, heartfelt advice to help you show up for the hard parts of life with grace and strength. Key Takeaways: Resilience isn't something you're born with—it's built through small, consistent actions. Learn how "sweating the small stuff well" lays a foundation for navigating life's challenges. Understanding that tough moments are often temporary can help you embrace "learning shifts" and see challenges as opportunities for growth. True resilience includes connection—finding your "3 a.m. people" and leaning into the support of others can make the journey less overwhelming. Hope is a muscle that can be strengthened through positive habits, such as seeking joy-filled content, practicing gratitude, and surrounding yourself with uplifting influences. Humor isn't just entertainment—it’s a physiological tool that helps manage stress, release tension, and create moments of reprieve during difficult times. About Dr. Robyne Hanley-Dafoe: Described as one of the most sought-after, engaging, thought-provoking and truly transformative international speakers and scholars in her field, Dr. Robyne Hanley-Dafoe is a multi-award-winning education and psychology instructor, author, and resiliency expert. She specializes in resiliency, navigating stress and change, personal wellness in the workplace, and optimal performance - both personal and organizational. With nearly two decades of university teaching and research experience and as a two-time TEDx speaker, Dr. Robyne continues to create accessible and relatable materials while offering practical strategies that are realistic and sustainable. Dr. Robyne and her team have developed innovative programming and open educational resources that are readily shared across a multitude of industries. While working alongside some of the most influential organizations across the world, she has delivered nearly 1,000 keynotes and workshops since just March 2020. Dr. Robyne expands upon this work in her online community Anchor Labs, where leaders can learn strategies for resilience. Dr. Robyne also co-hosts a weekly podcast with Juno-nominated singer and songwriter Peter Katz titled In Time, where the scientist meets the artist to explore big areas around showing up in every aspect of your life. Dr. Robyne was named a 2022 Nautilus Award recipient with her debut book, Calm Within The Storm: A Pathway to Everyday Resiliency. Her second book, Stress Wisely: How to Be Well in an Unwell World was released June 20, 2023. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34813965

Simplify Your Goals and Thrive All Year with Dan Britton 01/12/2025

Simplify Your Goals and Thrive All Year with Dan Britton In a world where resolutions often fail, Dan Britton challenges us to embrace simplicity with his "one word" concept, a game-changing approach to personal transformation. As a bestselling author of One Word and eight other impactful books, Dan shares how a single word can anchor your year, refine your focus, and spark profound life changes. With inspiring stories from his own life and a practical roadmap to discover your word, Dan encourages us to drive toward simplicity, build character, and create a narrative for 2025 that is rich with purpose and joy. Let this be the year where one small word ignites a big shift in your journey! Key Takeaways: Discover how choosing one word can simplify your focus, making it easier to create impactful, lasting change in your life. Life naturally drifts toward complexity. By intentionally driving toward simplicity, you align your decisions with your purpose. True transformation happens when you focus on changing your character instead of trying to control external circumstances. Your word isn’t something to master; it’s a companion for growth, evolving with you as the year unfolds. Every choice you make today shapes the story you’ll tell tomorrow. Use your word as a filter to create the year—and life—you want. About Dan Britton: Dan Britton is a speaker, writer, coach and trainer whose purpose is to help people discover and pursue their passion. After serving with the Fellowship of Christian Athletes for 34 years and spearheading the ministry’s global expansion from one country to 116, he now is president and founder of SportsLife Leadership. Dan played professional lacrosse with the Baltimore Thunder, earning a spot on the All-Star team, and he was nominated by his teammates for both the Service and Unsung Hero awards. He has coauthored nine books: One Word, One Word for Kids, One Word Journal, Life Word, WisdomWalks, The Wisdom Challenge, True Competitor, Called to Greatness and Daily Wisdom for Men. He is a frequent speaker for companies, nonprofits, sports teams, schools and churches. Dan has appeared on national outlets like FOX News, CBS News and Fast Company. He still plays and coaches lacrosse, and he enjoys running marathons—he’s finished the Boston Marathon twice. Dan and his wife Dawn reside in Overland Park, Kansas, and they have three married children and two grandchildren. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34813550

The Power of Progress Over Perfection: Your Wellness Journey 01/05/2025

The Power of Progress Over Perfection: Your Wellness Journey As you close out one chapter and step boldly into the next, take a moment to reflect, recharge, and realign with the person you aspire to be. Through small, intentional habits—like honoring your sleep, hydrating before caffeine, and practicing gratitude—you can create a foundation for lasting change. Embrace your uniqueness, trust your path, and remember: the small shifts you make today will lead to monumental changes tomorrow. Start now, set your intention, and nourish your body, mind, and spirit for the year ahead. You are enough, and you are ready to grow. Key Takeaways: Recognizing "A, B, and C days" can help balance wellness goals with life’s demands—on "A days," focus on comprehensive self-care, while on "C days," stick to non-negotiables like hydration and gratitude. The form is a powerful tool for self-awareness, guiding you to understand your body's signals and uncover areas needing attention, such as digestion, sleep, or stress. Rotating greens in your diet prevents overexposure to specific compounds and optimizes digestive health—an easy, impactful change to fuel your body. The power of a word of the year can anchor your intentions and growth; reflecting on themes like "patience," "grace," or "embrace" can guide personal and relational transformations. Wellness isn’t about perfection but progress; averaging more “good days” than “challenging ones” builds a sustainable foundation for health and happiness. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34723190

How Whole30 Builds Habits That Last with Melissa Urban 12/29/2024

How Whole30 Builds Habits That Last with Melissa Urban When life feels like a whirlwind of chaos, remember this: transformation starts with one small change. In this empowering episode of Small Changes, Big Shifts, Dr. Michelle Robin and Bayleigh Petty sit down with Melissa Urban, the mastermind behind the Whole30 program and a seven-time New York Times bestselling author. Melissa shares her journey from overcoming personal adversity to becoming a global advocate for healthy habits and boundaries. She reminds us that real change begins with self-trust, surrounding yourself with the right community, and redefining health on your terms—not society’s. If you’re ready to step into 2025 with confidence, this episode is your call to action to embrace small shifts that lead to monumental growth. Key Takeaways: Learn how to break free from harsh self-criticism and adopt a kinder, more encouraging inner dialogue, enabling sustainable growth and lasting habit changes. Discover the importance of surrounding yourself with like-minded individuals who inspire and hold you accountable as you navigate personal transformation. Gain insights on how to use tools like the Whole30 to uncover what works for your unique body, moving beyond one-size-fits-all solutions. Understand the value of taking incremental, manageable steps toward habit change, even when embarking on a major lifestyle shift. Learn how to tune into your intuition and take ownership of your health journey, empowering yourself to make decisions that align with your values and long-term goals. About the Guest: Melissa Urban is the co-founder and CEO of Whole30 and an authority on helping people create lifelong healthy habits. She is a seven-time New York Times bestselling author, and her books have sold millions of copies in more than 20 languages. She has been featured by The New York Times, The Wall Street Journal, People, Forbes, Good Morning America, and CNBC; and is a prominent keynote speaker on health and wellness, boundaries, building community, and entrepreneurship. She lives in Salt Lake City, Utah with her husband, son, and a poodle called Henry. Instagram: , Facebook: YouTube: Threads: , Twitter (X): Pinterest: Personal: Instagram: TikTok: Twitter: Facebook: Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34559385

Wake Up Refreshed and Transform Your Sleep Habits with Dr Breus 12/22/2024

Wake Up Refreshed and Transform Your Sleep Habits with Dr Breus In a world where a good night’s sleep feels elusive, Dr. Michael Breus offers a simple yet transformative truth: consistency is key. As a clinical psychologist and renowned sleep expert, Dr. Breus dives into the nuances of sleep science, revealing how the posture you adopt in bed, the rhythm of your wake-up time, and the intentionality of your evening routine can unlock profound rest and rejuvenation. With compelling insights on the stages of sleep, the power of alignment, and even the emotional healing found in dreams, this conversation challenges you to view sleep not as a passive state, but as an active cornerstone of wellness. Take one small step—wake up at the same time every day—and watch your energy soar. Key Takeaways: Learn practical ways to align your sleep posture, position, and habits to wake up refreshed and energized. Discover how viewing sleep as a recovery process can empower you to make better choices in optimizing your rest for physical, mental, and emotional restoration. Learn how simple changes in your evening routine can help you transition smoothly into a restful night, setting the stage for better sleep quality. Explore how to tailor small, manageable habits—like consistent wake-up times—to improve sleep consistency, even with a busy schedule. Gain insights into how your dreams act as emotional processing tools, helping you tackle daily stress and challenges with renewed clarity. About the Guest: is a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He is one of only 168 psychologists in the world to have passed the Sleep Medical Speciality board without going to Medical School. Dr. Breus was recently named the by Reader’s Digest, and one of the . Dr. Breus is on the clinical advisory board of and was on the show 40 times. Dr. Breus is the author of , (2016) a #1 at Amazon for Time Management and Happiness (#28 overall), a biohacking guidebook proving that there is a perfect time to do everything, based on your genetic biological chronotype. Dr. Breus gives the reader the exact perfect time to have sex, run a mile, eat a cheeseburger, ask your boss for a raise and much more. His newest book (2021) Energize! Go from dragging Ass to kicking it in 30 days, adds the concepts of Movement (not exercise), and Intermittent Fasting to his already famous Sleep Chronotypes. It was also named one of the top books of 2021 by The Today Show. His second book, : Lose Weight Through Better Sleep (2011), discusses the science and relationship between quality sleep and metabolism. His first book, The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health (Dutton/Penguin), an Amazon Top 100 Best Seller, is a do-it-yourself guide to better sleep. Dr. Breus has supplied his expertise with both consulting and as a sleep educator (spokesperson) to brands such as Hastens Mattresses, Ebb Therapeutics (FDA approved insomnia treatment), Apollo, , , , , , Dong Energy (Denmark), ), BOSE, iHome, and many more. Dr. Breus lectures all over the world for organizations such as YPO (Young Presidents’ Organization) 20+ times in 2018-19, AT&T (10 times), on stage for Tony Robbins (Unleash the Power), hospitals and medical centers, financial organizations, product companies and many more. For over 14 years Dr. Breus served as the Sleep Expert for WebMD and is also the founder of sleepdoctor.com. Dr. Breus has been interviewed on CNN, Oprah, , , , , Joy Behar, The , , and . He is an expert resource for most major publications doing more than 250 interviews per year (WSJ, NYT, Washington Post, and most popular magazines). His topic of expertise is the science of sleep and Peak Performance. He has been interviewed about: Sleep Disorders (Sleep apnea, Narcolepsy, Insomnia, Restless Legs Syndrome, Limb Movements, children’s sleep, and all 88 sleep disorders) Sleep Hacking for Peak Performance (biohacking your sleep, how athletes use sleep, executive sleep practices for busy CEOs) Dr. Breus has been in private practice for 23 years and recently relocated his practice to Manhattan Beach just outside of Los Angeles. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34559185

Achieve Optimal Health Through Posture and Mindful Movement with Dr. Krista Burns 12/15/2024

Achieve Optimal Health Through Posture and Mindful Movement with Dr. Krista Burns Imagine unlocking a healthier, more vibrant life by simply adjusting the way you sit, stand, and breathe. Our guest today, Dr. Krista Burns shares her powerful journey from Olympic dreams cut short by a spinal injury to becoming a leading expert in posture correction. Through small but transformative adjustments to our posture, she shows how we can alleviate pain, sharpen our minds, and reclaim our confidence. Her story is a testament to the resilience of the human spirit and the profound impact of mindful movement in a world increasingly shaped by sedentary habits. It's time to sit tall, breathe deep, and live with intention—because even the smallest changes can ignite big shifts in your health and well-being. Key Takeaways: Learn how to recognize and correct common posture issues, like tech neck, to feel more energized and reduce daily discomfort. Discover practical techniques like neck retractions and posture breaks that can be easily integrated into your routine for long-term benefits. Understand the connection between posture and mental clarity, and how simple adjustments can boost confidence and positivity. Gain insights into creating an ergonomic workspace to support better alignment and overall health. Explore the profound impact of movement and alignment on your nervous system, empowering you to take control of your well-being. About the Guest: Dr. Krista Burns is the founder of the American Posture Institute, author of the textbook The Posture Principles, and TEDx Speaker. Dr. Krista is a dual doctorate as a Doctor of Chiropractic and a Doctor of Health Administration, and she is a Functional Neurology Diplomate by the American Chiropractic Neurology Board. Dr. Krista is an instructor of clinical sciences for doctoral students at National University of Health Sciences and is an adjunct professor at Everglades University teaching public health to masters students. She has been featured on media including ABC, CBS, NBC, Fox News Radio, and Global Woman Magazine, and prestigious stages including the World Congress of Neurology and Neurological Disorders and the World Congress of Falls and Postural Stability. She was recognized as a Top 100 Doctor by the Global Summits Institute and is the host of the International Posture Symposium. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34440030

Pause, Breathe, Reflect: Turning Bad Moments Into Meaningful Days with Michael O’Brien 12/08/2024

Pause, Breathe, Reflect: Turning Bad Moments Into Meaningful Days with Michael O’Brien Amidst the fast pace of life, this episode dives into the transformative power of small yet profound actions. Guest Michael O’Brien shares his inspiring journey from a near-fatal cycling accident to becoming a beacon of resilience, mindfulness, and intentional living. His framework, GRACE—Gratitude, Reflection, Awareness, Community, and Energy—emphasizes the importance of reframing adversity, finding gratitude in the present, and using breath as a tool to navigate life's challenges. Highlighting the ripple effect of kindness and connection, Michael demonstrates how embracing moments of pause can lead to deeper self-awareness, better relationships, and a life aligned with purpose. With practical insights and heartfelt anecdotes, this conversation motivates listeners to slow down, breathe, and focus on what truly matters. Key Takeaways How the GRACE framework serves as a practical tool for navigating challenges and fostering a mindset shift. The concept of "Pause, Breathe, Reflect" interrupts reactive behavior, allowing for thoughtful responses in moments of stress. How reframing traumatic experiences can shift the narrative from "happening to me" to "happening for me," fostering personal growth. Building a strong community or “peloton” of support for recovery and resilience. Utilizing breathing techniques, such as box breathing, as simple yet effective methods for grounding oneself in high-stress situations. About the Guest: Breathe in…Breathe out… It’s time to Pause, Breathe, and Reflect with Michael O’Brien. Michael is like a reactive mind circuit breaker who helps leaders prevent a bad moment from turning into a bad day so they can perform at a higher level. He’s a survivor of a horrific near-death cycling accident called his Last Bad Day and years in the corporate executive suite, and in 2022, he used the power of mindfulness, grit, resilience and his peloton to ride his bike across America. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34322460

From Mondays to Meaning: Living a Life Worth Remembering with Jodi Wellman 12/01/2024

From Mondays to Meaning: Living a Life Worth Remembering with Jodi Wellman Life’s brevity is its greatest gift, reminding us to savor each moment and live with intention. Jodi Wellman, founder of 4000 Mondays, inspires us to embrace the finite nature of life as a tool for living boldly and purposefully. Drawing from her expertise as a positive psychology practitioner, Jodi shares how practicing gratitude, savoring everyday experiences, and creating meaningful routines can transform how we experience time. She challenges us to use the awareness of our limited Mondays not to stress but to prioritize joy, connection, and the things that truly matter. Key Highlights: Use "mortality math" to heighten your awareness of time and create urgency to pursue meaningful goals. Shake up routines with novelty to add vibrancy and excitement to everyday life. Gratitude letters are a powerful way to deepen relationships and enhance personal well-being. Savoring the mundane—like enjoying a favorite drink or completing a simple chore—can provide surprising joy and fulfillment. Boldness and intentionality are essential for living a life that feels complete and regret-free. About the Guest: Jodi Wellman is a speaker, author, and facilitator on living lives worth living. She founded Four Thousand Mondays to help people make the most of the time they are lucky to be above ground. Jodi has a Master’s of Applied Positive Psychology from the University of Pennsylvania, where she is also an Assistant Instructor in the Master’s program and a facilitator in the Penn Resilience Program. She is an ICF Professional Certified Coach and a Certified Professional Co-Active Coach. Jodi’s TEDx talk is called How Death Can Bring You Back to Life; with over 1.3 million views, it is the 14th most-watched TEDx talk released in 2022, out of 15,900! Her book, "You Only Die Once: How to Make It to the End with No Regrets" was published in May 2024 by Voracious (Little, Brown & Company) in the US and Canada, and by John Murray One in the UK. Connect with Dr. Michelle and Bayleigh at: Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below! Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app. Leave us an Apple Podcasts review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts. /episode/index/show/smallchanges/id/34169475

Small Changes Big Shifts

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