Stress, Your Brain, and You With Dr. Nathan Siebenaller - Ep. 060
Welcome to The Tiny Fit Diva Podcast with Kylene Terhune. Today Kylene is talking with Dr. Nathan Siebenaller on achieving your best health through nutrition and chiropractic care.
Dr. Siebenaller graduated from Capital University Magna cum Laude with an Exercise Science degree in 2012. He then attended chiropractic school at Logan College of Chiropractic and graduated Magna cum Laude in 2015. His own Chiropractor utilized a lot nutrition and this sparked Dr. Siebenaller's interest in becoming a Chiropractor and in nutrition as well.
We know the importance of tuning in to our mind and intuition, but the body can communicate with us perhaps more than the brain can. Let’s learn how to do that. The food we eat has an energy level and if we pay attention we can listen to whether our body responds well to that food.
Dr. Siebenaller and Kylene also discuss the impacts of stress and actually rewiring the brain with mediation apps. Along with practicing correct breathing there is so much you can do to improve your stress levels. The good news is that you are more in control that you think you are.
Learn more about Dr. Siebenaller here:
Fully Alive Chiropractic
335 N. Main St.
Springboro, OH 45066
email nathan@fullyalivechiropractic.com
www.fullyalivechiropractic.com
Thanks for tuning in and thank you especially for your support. If you want to receive Kylene’s free newsletter visit http://eepurl.com/cwIban to get signed up. We’ll see you next week!
Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
The Beginning of My Cancer Journey - Ep. 057
Welcome to The Tiny Fit Diva podcast today. Kylene is joined by Patrick to share an update about Kylene’s recent diagnosis of Hodgkin's Lymphoma. If you follow Kylene on social media you may have already heard the news.
Kylene is very optimistic about her condition, but she’s also being pretty honest when it comes to the emotion and struggles that an illness like this brings. In today’s episode Kylene and Patrick catch us up on the whole story and the shock of mentally processing the diagnosis.
There are so many questions that come to mind, but specifically Kylene and Patrick discuss how to feel about living such a healthy lifestyle and still getting sick, what might have caused this and what she could have done differently if anything.
Thanks for tuning in and thank you especially for your support. If you want to receive Kylene’s free newsletter visit http://eepurl.com/cwIban to get signed up.
We’ll see you next week!
Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Personalized Massage Therapy with Casey Hamby - Ep. 026
Welcome to the Tiny Fit Diva Podcast! Today your host Kylene Terhune welcomes special guest Casey Hamby to discuss the absolute best form of self care: the kind you do at the spa! That’s right - it’s spa day here on the podcast!
Self care is so important to your overall health. How many times have we heard that we need to put ourselves first? Relaxation won’t happen on its own. Casey and Kylene recommend actually scheduling time for self care. Let yourself breathe and relax. To help set the mood you can apply lavender oil to a cotton ball and keep it nearby.
Casey Hamby has been a massage therapist since 2002. She is the manager at Hand and Stone Massage and Facial Spa in Dayton, Ohio. They offer so many wonderful treatments including hot stone massage, cold stone facials, aromatherapy, waxing, peels and LED light treatments.
Today we talk about how to reduce your stress at home and work. Casey shares some amazing tips for dealing with pregnancy and postpartum. There are also some great spa treatments that can offer serious relief with allergies and sinus issues.
Hydration is so important. A good massage therapist can tell from the way your skin and muscles feel and look how hydrated you are. Learn from a pro how massages work and how facials work and how estheticians work your skin from the inside out.
Check out Hand and Stone Massage and Facial Spa on Facebook https://www.facebook.com/handandstonedayton/
Casey is also on Instagram and Youtube.
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
Food Sensitivities and Vacation! - Ep. 022
Welcome to The Tiny Fit Diva Podcast Episode 022! Kylene is fresh off her vacation with Patrick in the Dominican Republic and she’s back with some great clean eating tips. She’s going to teach us how to balance healthy eating and fun eating on vacation and how to reintroduce foods you’ve eliminated due to sensitivities.
Remember to decide ahead of time on your eating “negotiables” and “non-negotiables.” And, when you choose to indulge on a negotiable vacation indulgence, make sure that it’s something you’ll really enjoy and that the portion is small.
Many people who are interested in avoiding problematic foods get MRT food sensitivities testing. The testing shows you which foods negatively affect you by rating them on a scale of green to yellow to red. After you carefully eliminate any foods that appear in the yellow and red ranges for a set amount of time, you can try to reintroduce foods, while watching for any reactions.
Reintroducing foods like dairy, mushrooms and blueberries later may prove to be totally fine because the gut will have gone through some healing by avoiding these foods for several months and now may be able to tolerate them, especially in small doses. You may discover that your food sensitivities have diminished or gone away completely.
Kylene noticed this on her trip. She tried eating avocado, a food that she had been sensitive to in the past, and she had no reactions. She goes over the 3 main reasons why this was the case.
- It could have been that her sensitivity diminished when she gave her body a break.
- It could have been the lower amount of stress she experienced on vacation.
- It could have been that the foods she ate had been grown, prepared and processed differently.
Being in a new place means eating foods with a new nutrient diversity, which could have been beneficial as well. Most of our dry grains like corn and wheat in the United States are sprayed with glyphosate. Even in small amounts, glyphosate kills off your beneficial gut flora. Just remember that you’re eating what your food eats.
Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Email Kylene at kylenet@thetinyfitdiva.com
5 Steps to Your Best Sleep Ever - Ep 007
Rise and shine! Are you feeling rested? We sure hope you had a good night's sleep last night, but just in case you didn't we have some amazing advice for you today! Welcome to Episode 007 of The Tiny Fit Diva Podcast where Kylene and Patrick Terhune talk about how to get the best sleep of your life!
Along with other pillars of good health like: nutrition, friendship, community and spirituality; sleep is pillar of health. We absolutely need quality sleep in order to function and stay healthy.
Kylene works with clients one-on-one or in group settings to discover hidden causes of stress in the body which, over time, cause dis-ease in the body. Now it may take months or years to show up, but when you start to feel the effects of your stressful, hardworking lifestyle, be sure to listen very carefully to your body. When symptoms start to appear seek the heart of the matter. Now, Kylene has all the warm feelings for the medical community. They are so good at what they’ve been trained to do, which is to save your life when you are in an emergency situation, but they’re not really trained with helping you live your optimal life.
When it comes to caring for the body, sleep is crucial for your endocrine system (hormones), your digestive system, your liver health (detoxification pathways), your immune system, etc. With those lab results she creates your own personalized protocol which includes nutrition, rest, movement, stress reduction and appropriate supplementation for nutrients or vitamins that are missing from the body and also to support systems and organs in the body that are struggling.
The negative effects of insufficient sleep are becoming more and more recognized. Whereas good sleep supports your immune system, hormones, metabolism, brain function and increases physical energy. Wow! Please listen in for Kylene's 5 tips to you best sleep ever:
1. Set up a bedtime routine. Especially try to get to bed before 11pm because sleep before midnight is going to help your natural circadian rhythm.
2. Try blue light-blocking glasses so you can block the artificial blue light which stimulates your brain when you’re watching a screen near bedtime.
3. Lower the temperature of your room at night. This mimics the natural cooling of the Earth at night and promotes good sleep.
4. Write down everything that’s on your mind right before bed, especially your to-do list items.
5. Limit caffeine before noon.
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Rise and shine! Are you feeling rested? We sure hope you had a good night's sleep last night, but just in case you didn't we have some amazing advice for you today! Welcome to Episode 007 of The Tiny Fit Diva Podcast where Kylene and Patrick Terhune talk about how to get the best sleep of your life!
Along with other pillars of good health like: nutrition, friendship, community and spirituality; sleep is pillar of health. We absolutely need quality sleep in order to function and stay healthy.
Kylene works with clients one-on-one or in group settings to discover hidden causes of stress in the body which, over time, cause dis-ease in the body. Now it may take months or years to show up, but when you start to feel the effects of your stressful, hardworking lifestyle, be sure to listen very carefully to your body. When symptoms start to appear seek the heart of the matter. Now, Kylene has all the warm feelings for the medical community. They are so good at what they’ve been trained to do, which is to save your life when you are in an emergency situation, but they’re not really trained with helping you live your optimal life.
When it comes to caring for the body, sleep is crucial for your endocrine system (hormones), your digestive system, your liver health (detoxification pathways), your immune system, etc. With those lab results she creates your own personalized protocol which includes nutrition, rest, movement, stress reduction and appropriate supplementation for nutrients or vitamins that are missing from the body and also to support systems and organs in the body that are struggling.
The negative effects of insufficient sleep are becoming more and more recognized. Whereas good sleep supports your immune system, hormones, metabolism, brain function and increases physical energy. Wow! Please listen in for Kylene's 5 tips to you best sleep ever:
1. Set up a bedtime routine. Especially try to get to bed before 11pm because sleep before midnight is going to help your natural circadian rhythm.
2. Try blue light-blocking glasses so you can block the artificial blue light which stimulates your brain when you’re watching a screen near bedtime.
3. Lower the temperature of your room at night. This mimics the natural cooling of the Earth at night and promotes good sleep.
4. Write down everything that’s on your mind right before bed, especially your to-do list items.
5. Limit caffeine before noon.
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
How to Stay on Track When Traveling - Ep 006
Good morning and welcome to Episode 006 of The Tiny Fit Diva Podcast. Kylene and Patrick Terhune are here today bringing you a very important episode! How do you stay on track with healthy eating when you're traveling? The challenge may seem insurmountable. It's not easy to make good food choices when convenience is not on your side and when you're surrounded by temptations.
Listen in for some great tips about how to stick to your eating goals when you are away from home. Patrick travels quite a bit for work. He is in and out of catered meetings and airports all of the time. Learn how he stays fueled on the go!
Kylene teaches some fantastic guidelines for how to plan where you may be willing to make some concessions and where you're not. She calls these "negotiables" and "non negotiables." There are some great go-to-foods and substitutions that she recommends so that you can stick to your nutrition goals even when you're far from home!
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health.
Health * Hormones * Happiness
Get to Know the Tiny Fit Diva - Ep 001
Welcome to the very first episode of The Tiny Fit Diva Podcast, featuring your hosts, Kylene and Patrick Terhune. During this show, you can get acquainted with the Terhunes and begin learning how to stop dieting and live your life.
The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. And your host, Kylene “The Tiny Fit Diva,” is the right person to help you get there! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. Join us!
Health * Hormones * Happiness